Adarq.org

48.0  

long legs!

Always knew my legs were long. I squat low bar, athletic stance always past paralell. I have to shoot my knees forward though. If I try to PL squat (static knees) I end up folded like a briefcase and lifting with my back  

ya i definitely see how that would happen from the video

My squat is very much like what Mark Ripptoe prescribes. I lift on a wedge board too (too cheap to buy oly shoes)

Below link to a vid of 150kg x 1. Made 160kg recently but no vid.

I've tried oly squats but I just can't get all my junk (legs) out of the way without putting the knees out in the next postcode. Gets dodgy over 110kg and upsets my patellar tendonitis  

http://www.youtube.com/user/Chopperdog1982#p/a/u/1/g7wkVCbtCq0

i checked side angle, didn't look bad, your hip mobility really kicks in as you hit depth, even with those long legs.. i personally don't recommend rippetoe style squats but people have made great progress on them, such as steven-miller etc..

my recommendation is always, hit "your own unique depth" allowing some knee shift forward + keep a more upright torso, this could be atg, slightly below parallel, or slightly above parallel.. everyone is different, you'd probably have pretty good form on it with slightly above parallel.

if you ever decide to play with it, remember you can use a few squatting styles.. you could:
1. alternate styles per session
2. work up using a deeper depth, then transition into a half depth
3. hit a block of deep then transition into a block of half, block = 4 weeks perhaps

stuff like that.. bottom line, with an SHR of 48, perhaps squatting above parallel would feel really good...

one VERY nice way to squat half, is to pin squat.. pin squats shit all over box squats.. set the pins to your half depth, unrack, lower, pause, reset a bit if you need too, explode up.. pin squats are very useful.

anyway man, good stuff, your chan is very nice you're putting in work.. that quarter squat crap you did was tuff, lockout hold, then pin squat quarter, haha..

pc!

i found this cool





fu*king jump addicts.. haha

Quote from: adarqui on February 13, 2011, 05:35:07 am

they did that when you were there? pretty cool, really intense..

not to go off on a rant or anything, but, i find that kind of unity odd.. i've never had it.. i've never felt that kind of 'unity' with my high school, college, country, or anything.. i lack that "my bleh is better than yours", fill that in with country, school, team, anything.. it's odd.. like for team sports, in reality, i don't really support any team, i just support the players that I follow.. like I watch nba now for lebron/blake griffin and stuff like that.. i remember watching a playoff game with the spurs, and tim duncan got hurt, at the opponent's arena... and everyone was cheering him off the court, even though he was hurt/being helped out/into the locker room.. it's odd, i genetically seem to lack a 'blind support' for some kind of state or organization confined to some borders etc.

dno, weird rant, but videos like that make me think about it..

a good example of it would be the pacers/detroit pistons incident, where those home fans were just going apeshit, then finally someone throws a drink on artest... to me that's just unfathomable.. that's such a deep loyalty to a team/franchise that doesn't truly have any loyalty to you, odd.

odd

odd

lol

pc

Not your point I know, but are you sure they weren't cheering in support? Generally in the NBA with injuries the crowd is really supportive regardless of the team.

nah they were cheering that he got hurt.. he was on the floor hurting and they were cheering.. i remember it pretty well.. announcers were talking about it too.

pc

that is so disgusting................................. goto hell damienz.

First off, let me introduce myself. I'm 28 years old female. 6'0" tall.

awesome! welcome to the site.. it's great to see another female on the site interested in vert, i actually find it odd that i don't see more "vert obsessed female basketball players" in person, on youtube, on the internet, etc.

I post this video to motivate guys:

http://www.adarq.org/forum/volleyball/mireya-luis-female-volleyball-player-great-vertical-jump/

one thing that separates mireya luis from the rest of the pack, she was apparently VERY strong.. ill try to dig up some article I read on her later.

I've been playing basketball since I was a little kid. Currently in a local mens league. I was tired of getting out jumped for rebounds so I decided to increase my vert. Im a skinny lady around 124lb. I was 134lb before I started plyometrics and strengthing my upper body. I started out doing hardcore plyo 3months ago and gained around 4inches. I have a 28" standing vert. I started doing squats and deadlifts a weak ago.

congrats on those gains, great job.. most of your future gains will come from getting stronger in the weightroom AND incorporating a lower to moderate volume of "plyo work", while still getting in jumping/basketball etc.. the basic formula really is:

maintain/improve body composition + gain strength in squat/lunge/calf raise/hamstring+glute work + incorporate an adequate amount of lower level reactive work (plyo, doesn't need to be excessive volume) + stay fit with basketball + jump

very good that you started squatting and deadlifting, that will be the most effective way to push your limits (power/explosiveness) for the years to come.. being able to move progressively heavier weight is absolutely crucial to building the kind of power you, I, or anyone else on this site wants.. the "horsepower" analogy is a great one.. squats/deadlifts = a measure of horsepower.. whatever your PROJECTED 1RM is right now, by adding more horse power (say 100 lb to each lift, same exact form/depth), your performance will be greatly improved, even with a significant amount of lean mass gain (say up to 8-10 lb lean mass).

I now feel I can out rebound the majority of the guys I play with. I'm still not even close to being as strong as them but I'm a jump shooter.

haha @ outrebounding them, nice.. good work

ya just keep improving your upper and lower strength, it's a "slower journey" than most people think, but with consistency & the right training you'll be destroying most of them athletically.. 28" SVJ (standing vert) is already better than the average male.

I currently can dunk but they're weak girly dunks.

hahah awesome..

that's gonna piss alot of people off on this site, deep down, maybe they'll set some new PR's (personal records) ;0

So my goal is to gain at least four more inches. I need as much help as possible. Let's make this our mission to have this girl dunking like the fellas!   

if you start journaling it would be great for feedback etc, if you do decide to journal - fill out that free coaching questionnaire thing just so I/everyone else can give you better feedback.. it's easy to just say do x & y but injuries/diet/schedule/training history all factor in.


here's a high jumper/triple jump/longer jumper on the site, she has some very nice vids.

http://www.adarq.org/forum/introduce-yourself/norwegian-girl/


peace

Quote

.. whenever i write gatorade, it's quarter of a scoop and i've only been doing that since AFTER i got staph, to help down my cephalexin pills.......

Well that makes a world of difference! I was thinking you were downing 2-3 bottles of gatorade a day!

hell nah man, i wasn't even drinking gatorade powder at all until i got staph... i just took quarter scoops during then to help me retain water better, rather than just pissing it out real quick had i not gotten any electrolytes in..... cephalexin F'd up my kidneys a bit so i had to drink tons more water than normal..

on a normal day, before i go to bed, im around 157-159, after waking up/poopin, i'm 151-153.. for example, last night i was 159 before bed, 150.8 this morning.. so my water intake is pretty good.

Anyway dude, i'm still saying you need to get some fish/fish-oil, vegetables and a variety of fruits in there.

i definitely agree about the green veggies.. i am getting some omega-3's from my flax-fed eggs, they have higher content than normal eggs.. not sure if it's optimal but dno, i plan to eat alot more eggs daily though, at least 3 a day.. i used to take fish oil/flax oil.

Banannas are great but their benefit gets diluted to down the more frequently you eat them.

why would there benefit get diluted the more frequently i eat them? confused by that..

But yea, you're right, it's not as bad as I thought it was!

i take a weak multi vitamin every day too, dno why i doont list it, i guess i just dont put much importance in them, research goes both ways.

pc man