3166
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3167
ADARQ & LanceSTS - Q&A / Re: Sucking at half squats?
« on: March 16, 2013, 11:37:42 am »
Reviving this thread after recent discussion in raptor's journal:
entropy's point of view:
avishek:
raptor:
me:
And here's the vid from today. I can't get any conclusions out of it. Reversal felt the same. Concentric felt much more powerful on halfs of course, as you can see from bar speed too.
<a href="http://www.youtube.com/watch?v=GGCcLsUVJuU" target="_blank">http://www.youtube.com/watch?v=GGCcLsUVJuU</a>
You guys film your fulls/halfs too if you like , might be interesting to see how each one's form differentiates in the two movements.
It's still terrible. How can a half squat be MUCH harder than a full squat? What is my weakness that is causing this?
entropy's point of view:
leverage...
avishek:
I don't think it's odd at all, for myself it's the same thing, but ill have to double check today.
Yes leverage: typical gym goers will shift forward during the descent and shift backwards during the ascent. This is not possible during a full squat. Most gym goers only do quarter squats anyway and this hip activation is absent.
If you practice good form however and don't allow motion in the sagittal plane, and consciously work on amortizing right above parallel in a vert specific way, it should be very hard with similar load in full squat. Need videos though to rly see what I'm saying.
raptor:
Well when I do full squats I can go past that half squat point without being too active at that angle since I'm going to go much deeper, and I can deal with stopping the weight at the bottom MUCH better. Also, since I initiate the movement from the hole, which is easier for me apparently, I already have momentum when I reach the half squat position so...
me:
I hear all of you, fair points. Still it doesn't feel like making sense. For the same person, especially an experienced trainee like raptor, half squats should be easier than full ones.
Not sure though, can't back it up. Also leverages are indeed are very important, each one is different.
I did experiment today after this chat, after warming up i did singles of full vs half squats, ramping weight. Wanted to see how it looks , in terms of form , transition , power output etc.
Will post vid later.
And here's the vid from today. I can't get any conclusions out of it. Reversal felt the same. Concentric felt much more powerful on halfs of course, as you can see from bar speed too.
You guys film your fulls/halfs too if you like , might be interesting to see how each one's form differentiates in the two movements.
3168
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 16, 2013, 10:58:56 am »
16 March 2013
Bodyweight@session : ~194,5
Soreness : calves even worse, especially the right one.
Injuries/aches :
Lance's 3-set-progress template - workout #42
LEG EXTENSIONS:
15@65lbs
15@65lbs
CALVE RAISES:
15@55lbs
15@55lbs
SQUATS:
8@121lbs ( +11lbs )
8@121lbs
8@121lbs
3@132 lbs ( 1 full - 2 half )
2@154 lbs ( 1 full - 1 half )
3@176 lbs ( 1 full - 2 half )
-Decided to play around with full-vs-half squat form and feel after recent discussion with raprtor/avishek.
Will post video later.
STANDING OHP:
8@93,5 lbs ( same )
8@93,5 lbs ( +1 rep )
7@93,5 lbs ( +1 rep )
Total = 23 reps ( +2 reps )
-Finally some progress.
Total reps
( previous was 22@93,5lbs / 23@88lbs )
DEAD HANG CHINUPS:
10@BW+11 lbs ( +1 rep ) ,
7@BW+11 lbs ( same )
7@BW+11 lbs ( +1 rep )
Total = 24 reps ( +2 reps ) ,
-Those were very strong today.
Total reps ( previous was 22@BW+11lbs / 25@BW ).
1 set reps at this load ( previous was 9@BW+11lbs ).
Estimated 1RM ( ~273.5 , previous was ~266,5 ).
Estimated 1RM/BW ( ~1,4*BW , previous was ~1,36*BW ).
Bodyweight@session : ~194,5
Soreness : calves even worse, especially the right one.
Injuries/aches :
Lance's 3-set-progress template - workout #42
LEG EXTENSIONS:
15@65lbs
15@65lbs
CALVE RAISES:
15@55lbs
15@55lbs
SQUATS:
8@121lbs ( +11lbs )
3@132 lbs ( 1 full - 2 half )
2@154 lbs ( 1 full - 1 half )
3@176 lbs ( 1 full - 2 half )
-Decided to play around with full-vs-half squat form and feel after recent discussion with raprtor/avishek.
Will post video later.
STANDING OHP:
8@93,5 lbs ( same )
8@93,5 lbs ( +1 rep )
7@93,5 lbs ( +1 rep )
Total = 23 reps ( +2 reps )
-Finally some progress.
Total reps
( previous was 22@93,5lbs / 23@88lbs )DEAD HANG CHINUPS:
10@BW+11 lbs ( +1 rep ) ,
7@BW+11 lbs ( same )
7@BW+11 lbs ( +1 rep )
Total = 24 reps ( +2 reps ) ,
-Those were very strong today.
Total reps
( previous was 22@BW+11lbs / 25@BW ).1 set reps
at this load ( previous was 9@BW+11lbs ).Estimated 1RM
( ~273.5 , previous was ~266,5 ).Estimated 1RM/BW
( ~1,4*BW , previous was ~1,36*BW ).
3169
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 15, 2013, 02:49:51 pm »
Calves are FRIED! I can't walk , lol . 5/5 DOMS. I should have known though, as last time i did calve raises before this Wednesday was... 20 July 2012
Today i did:
-Long IT band foam rolling.
-Quads foam rolling.
-Quads, hip flexors, hamstrings, calves stretching
Gotta get back on track with diet. Still eating clean and structured but i am eating 2K to 2,5K on non workout days and 2,5K to 3K on workout days.
For start i will try to stay below 2K on non workout days and around 2,5K on workout days.
Today i did:
-Long IT band foam rolling.
-Quads foam rolling.
-Quads, hip flexors, hamstrings, calves stretching
Gotta get back on track with diet. Still eating clean and structured but i am eating 2K to 2,5K on non workout days and 2,5K to 3K on workout days.
For start i will try to stay below 2K on non workout days and around 2,5K on workout days.
3170
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: March 15, 2013, 02:12:09 pm »
^^^
BEAST!!!
He is listed 6'5'' , so barely getting head at rim is 43'', he must be pushing 50''.
That's why he can do a DL ( !!! ) dunk from the free throw line:
<a href="http://www.youtube.com/watch?v=SyFv7Erfes8" target="_blank">http://www.youtube.com/watch?v=SyFv7Erfes8</a>
BEAST!!!
He is listed 6'5'' , so barely getting head at rim is 43'', he must be pushing 50''.
That's why he can do a DL ( !!! ) dunk from the free throw line:
3171
News, Announcements, & Suggestions / Re: Game thread
« on: March 15, 2013, 12:31:54 pm »
btw, im also just messing with raptor.
Noone has the right to judge the decision of someone else to be or NOT to be together with a man, a woman, a plastic doll, a goat. Ok , the last one is illegal in most countries...
Noone has the right to judge the decision of someone else to be or NOT to be together with a man, a woman, a plastic doll, a goat. Ok , the last one is illegal in most countries...
3172
News, Announcements, & Suggestions / Re: Game thread
« on: March 15, 2013, 10:13:01 am »I like my confort zone. It's very confortable being confortable and not having to worry about stupid women. Porn satifies the need quickly so I can go on with my life.
3173
Strength, Power, Reactivity, & Speed Discussion / Re: my jump training
« on: March 13, 2013, 03:50:01 pm »
That front squat / pistol squat resemblance is not my theory, i remember kellyb saying it. But think squat strength in general, both are squat movements. FWIW , i was unable to do a full pistol too and suddenly i was doing 10 pistols, from doing BACK squats only. Suddenly = 1 year of squatting and going from 5*40kg to 5*110kg. A squat motion is a squat motion, being able to front (or back) squat 120kg ( ~195kg with your bodyweight, ~100kg on each leg ) is self explanatory on why you can single leg squat your bodyweight ( ~75kg on each leg ).
As for depth drops/jumps box height ( and other useful info ) : http://www.higher-faster-sports.com/shockmethods.html
As for depth drops/jumps box height ( and other useful info ) : http://www.higher-faster-sports.com/shockmethods.html
3174
Strength, Power, Reactivity, & Speed Discussion / Re: my jump training
« on: March 13, 2013, 03:26:25 pm »
^ I would guess it has much more to do with your huge front squat strength gains, as the mechanics of the pistol squat are very similar to those of the front squat.
3175
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 13, 2013, 03:06:44 pm »
13 March 2013
Bodyweight@session : ~195
Soreness : VMOS, hamstrings, glutes 2/5
Injuries/aches :
Lance's 3-set-progress template - workout #41
LEG EXTENSIONS:
20@50 lbs
20@50 lbs
20@50 lbs
-Tempo was 2:2:2
LEG CURLS:
15@65 lbs
15@65 lbs
15@65 lbs
-Tempo was 2:1:2
STANDING CALVE RAISES:
15@110 lbs
15@110 lbs
15@110 lbs
-Welcome back calve raises!
Strict pause ( 1 second or more ) at top and bottom of ROM
INCLINE BENCH PRESS:
8@115,5 lbs ( +5,5 lbs ) , ( -2 reps )
8@115,5 lbs ( +5,5 lbs ) , ( -2 reps )
8@115,5 lbs ( +5,5 lbs ) , ( -2 reps )
Total : 24 reps ( -6 reps )
-Fewer reps because of upping the load but still good.
UPRIGHT ROWS:
7@99 lbs ( +5,5 lbs ) , ( -1 rep )
7@99 lbs ( +5,5 lbs ) , ( -1 rep )
7@99 lbs ( +5,5 lbs ) , ( -1 rep )
Total : 21 reps ( -1 rep )
-Just 1 rep less although upping the load , great!
Bodyweight@session : ~195
Soreness : VMOS, hamstrings, glutes 2/5
Injuries/aches :
Lance's 3-set-progress template - workout #41
LEG EXTENSIONS:
20@50 lbs
20@50 lbs
20@50 lbs
-Tempo was 2:2:2
LEG CURLS:
15@65 lbs
15@65 lbs
15@65 lbs
-Tempo was 2:1:2
STANDING CALVE RAISES:
15@110 lbs
15@110 lbs
15@110 lbs
-Welcome back calve raises!
Strict pause ( 1 second or more ) at top and bottom of ROM
INCLINE BENCH PRESS:
8@115,5 lbs ( +5,5 lbs ) , ( -2 reps )
8@115,5 lbs ( +5,5 lbs ) , ( -2 reps )
8@115,5 lbs ( +5,5 lbs ) , ( -2 reps )
Total : 24 reps ( -6 reps )
-Fewer reps because of upping the load but still good.
UPRIGHT ROWS:
7@99 lbs ( +5,5 lbs ) , ( -1 rep )
7@99 lbs ( +5,5 lbs ) , ( -1 rep )
7@99 lbs ( +5,5 lbs ) , ( -1 rep )
Total : 21 reps ( -1 rep )
-Just 1 rep less although upping the load , great!
3176
Strength, Power, Reactivity, & Speed Discussion / Re: hitting a pr did more bad than good?
« on: March 13, 2013, 05:31:16 am »
Yeah, i agree, i was not supporting being pinned, neither do i find 1RM maxouts useful. It's not a coincidence that i've never maxed out singles or got pinned so far either. But it's understantable to try a 1RM sometimes. Maybe ego, maybe curiosity to see your estimated/real 1RM deviation, maybe to see how a block worked for you, whatever the reasons i am fine with them. But i am talking about spare testing, after a traning block or sth. To have them as a regular training element? As i said already, plain stupid in many aspects ( health aspect included first ).
More rep maxes e.g. 5RM are much more safe and ive done then a lot. You get the signs there, first reps are always easy and then each rep tells you what will happen on the next. If you grind and break your form at the 3d , heloooooo, just dont try the 4th.
More rep maxes e.g. 5RM are much more safe and ive done then a lot. You get the signs there, first reps are always easy and then each rep tells you what will happen on the next. If you grind and break your form at the 3d , heloooooo, just dont try the 4th.
3177
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 12, 2013, 03:51:50 pm »
Foam rolled and stretched.
Tried LBSS's foam roll method: roll not for time but for reduced discomfort, with pauses/slow local roll at the most discomfort points. Much more painful than steady rolling for reps. Shows there was room for more release. I am probably sticking with this method.
Tried LBSS's foam roll method: roll not for time but for reduced discomfort, with pauses/slow local roll at the most discomfort points. Much more painful than steady rolling for reps. Shows there was room for more release. I am probably sticking with this method.
3178
Article & Video Discussion / Re: Olympic lifters vs sprinters vs powerlifter VJ study
« on: March 12, 2013, 11:57:25 am »
So the maximum average unloaded countermovement jump ( SVJ ) is that of the sprinters. And it stands at..........
50cm ( 19,68'' )
50cm ( 19,68'' )
3179
Strength, Power, Reactivity, & Speed Discussion / Re: hitting a pr did more bad than good?
« on: March 12, 2013, 05:41:05 am »
So you have never truly maxed either, and that is the downside of never getting pinned, all your max efforts so far were buffered.
Never getting pinned is not something to brag about, and it doesn't make you smarter than those who got pinned as you claim. How don't you get "this pinned thing"? People just try out a new max and they fail it. If they really felt they would 99% fail, they would not try it. And that is coming from someone who has never been pinned either
Always (or even often) getting pinned though is plain stupid, in many aspects.
Never getting pinned is not something to brag about, and it doesn't make you smarter than those who got pinned as you claim. How don't you get "this pinned thing"? People just try out a new max and they fail it. If they really felt they would 99% fail, they would not try it. And that is coming from someone who has never been pinned either
Always (or even often) getting pinned though is plain stupid, in many aspects.
3180
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: March 12, 2013, 05:23:20 am »
I got my Adidas Power Perfect II's for 110 euros. Didn't have other lifting shoes so i can't really compare but i am VERY happy with them in terms of performance/quality. They get very good reviews too.
Take a look at them if you like, just make sure you don't confuse them with the powerlift trainers, they look almost identical but the latter have lower and deformable heel.
Take a look at them if you like, just make sure you don't confuse them with the powerlift trainers, they look almost identical but the latter have lower and deformable heel.