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 They jump like that because the squat movement pattern is more extensively trained and stronger than a typical rvj. 

That makes sense but are we on the same page. I'm not talking about the last half of the lift which is a definite GM. I'm talking about the segment consisting of moving out of the hole up to 1/4 squat position, which then finishes with the GM in the next segment. To get to the 1/4 squat position what musculature is responsible for the movement out of the hole. That's not the lower back is it. The last segment (GM) definitely is all back without doubt

RIght, thats what I mean when I say, the body is getting into a position to use the musculature it wants to.

 If you allow it, you will press straight out in front of you during an overhead press too, its easier that way, for a while.  The GLUTES are what I think youre looking for in the position you described, the hamstrings will get more activity the greater the torso lean.  When you weak glutes and weak quads, youre going to naturally want to lean and drive your hips up first to get more leverage from different muscles.

In my video, at the 1/4 squat position after coming out of the hole, my back is fully horizontal. No doubt whatsover that the rest of the lift is all good morning. and if thats my body getting itself in a position to lift the weight then that's happening because the bar went fwd and i lost the back angle

or simply having not placed a priority on staying upright long enough for it to become habit yet, and having learned "drive your hips up" vs staying tall and driving the body up as a unit, chest and shoulders up first,  in the way you do in any athletic movement in history.  

its titled "Powerlifting, Year One" - by gary gibson if you're interested

When ppl do 1/4 squats, their back isn't horizontal obviously, but if it was, then the lift wud not be a quad dominant movement. but in my case with a horizontal back, it was all GM, no quad. I think Gary is wrong anyway, quads dont move the bar out of the bottom of a LBBS. And in later years he changed his mind on the LBBS and he thinks HBBS is better become its more leg dominant than is LBBS

yea I am not sure what he is getting at there, a certain degree of isometric strength is required from the hamstrings at the position you are describing, but it is so miniscule compared to the strength required of the glutes and quads to actually drive the body up, in an upright position. Its simply not an issue in most cases, in fact I would say in my experience most quad dominant guys will stay upright naturally, while guys who have more hamstring strength and weak quads  will tend to have to be cued to do so.  

you bet.  Also, entropy makes a good point here:

If you can put on a belt and your form doesn't deteriorate then by all means go ahead and use it. But in my case, it makes the back squat even more of a deadlift than anything else. I can use the belt to squatmorning a lot more weight than I would be able to without a belt. I can squatmorning with a belt about 30kg more than I can without a belt. For me the belt is an instant form killer, and the more I use the belt, the stronger my back gets and my form solidifies around the squat morning. I have the same problem with deadlifts too.

make sure that is not taking place.

  take those reviews with a grain of salt man. I mean, look at what they down rated it for, and look at the plus ratings.  Some of those products are getting massively raped for fucking taste, how it mixes, etc.  That shit is not that important in the grand scheme of things depending on what youre getting it for. 

2. I'll add the extensions as bench assistance

3. I'll try doubles and singles. Should I aim for around ~10 reps total? 15?

5. The only one I FEEL in my arms is the cable curl, i like that cos it holds tension continuously like you said. But i recently started doing straight bar curls as well, 3x8x30kg and i'm thinking if I get that up to 3x8x60kg i shud see some growth from that alone too.

cool i'll do them when i have a workout that feels easy

cheers lance!

 Depends on the load your using for total reps, but a good rule of thumb is 20-30 reps with >80 percent 1rm when using 2's, and 10-20 with > 85 percent when using singles.


 With the curls, you may get some good growth if you can keep the tension on the biceps well during straight bar curls, a lot of longer armed guys cant though.  Dumbell curls done like the standing barbell curl can really make a difference in these cases.  Either way good luck, looks good.

What about 1 hour of bouldering/rock climbing?

Also,

Quote

It sounds weird,  but sit on your hands until they fall asleep, then do a set of hammer curls.

How long does that usually take, you, for example? 2-3 mins? Define 'asleep'.. til you cant feel em? Is there any video of this?

I'm starting to workout with my friend and pretty soon I think I'm gonna start posting vids of my

- squats
- hang cleans
- push press

and other shit. I'm pretty sure I'm butchering the form and maybe doing one if not all of them wrong, so I will post the vids and await your advice.

shouldnt take more than 1 minute to get the general numbness.  When you post vid, make sure that is in there too, if youre not doing it correctly it will take much longer.

Quote from: LanceSTS on August 17, 2012, 05:16:02 pm

  What are your top 5 priorities or goals  in order 1-5?

 

1. Get down to 10% bf (prob around 80kg bw)
2. Get bench unstuck and progressing smoothly towards 120kg (1.5bw)
3. front squat 1.5bw triple
4.  Jump higher, move quicker on the court,  well conditioned
5. Add 2" to my biceps so I look like I lift

For 2, extensions of some type will help the bench the most after bench press itself.  Skull crushers, tate press, etc. work great.

for 3, you have kind of a high rep scheme for fronts, might try 2 s and singles, theyre easier to progress with fronts.

for 5 lol, make sure you pick a type of curl that you actually FEEL in the biceps.  This makes the most difference imo, and continuous tension works wonders here.

pendlay rows are a great exercise, if you do them put them in on your easiest workout day.

 Nothing will replicate the exercise I described as far as effectiveness in getting the most out of your forearm training.  You need to try and post video to make sure form is on point.  Wont take long to see results IF you do it right.

 That foam roller video is fine.