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Well then have fun being quad dominant and having future knee issues. If you do the RDLs right they will help you. If you mess around with them having preconceived ideas then they will not, but that's your fault.

Why do you think?

Depth jumps after strength work? Not safe.

To me it looks like you actually have good quad strength, it's more the posterior chain that you should work more on. When you plant you can really maintain the knee position... a thing I can't.

Well^^^, time to reiterate that assumption. Do you do any RDLs or direct posterior chain work? (hip thrusts, glute ham raises, reverse hypers)?

When I squatted low bar for the first time EVER I used 50 kg to start (obviously, started with an empty bar first) and went up to as high as 80 kg.

<a href="http://www.youtube.com/watch?v=lRRNOn19nFQ" target="_blank">http://www.youtube.com/watch?v=lRRNOn19nFQ</a>

Basically... start conservatively. I would've never used the weight you used (so heavy). Start low and work your way up. I'd stick with the low bar squat if I were you IN YOUR situation.

I'm actually doing high bar squats right now but that's only because I've neglected direct quad work for so long... (and also working on ATG flexibility at the same time).

By the way - it was terrible, my first low bar squat day. Terrible elbow pain, very unnatural movement (I get quad dominant when the weight gets heavy), very weird position to have the bar onto on the back, weird body awareness etc. So if you do indeed choose to do low bar squats be aware you're going to get better after a week or two at them.

Quote from: Raptor on March 06, 2013, 01:12:28 pm

100 years old

http://stiri.rol.ro/are-100-de-ani-si-un-corp-de-invidiat-faceti-cunostinta-cu-cel-mai-atlet-batranel-din-lume-862612.html

name?

http://en.wikipedia.org/wiki/Manohar_Aich

A few of his tricks involved squats with 300 kilograms (660 lb), demonstrating muscle control, and tearing 1500 page books. He has toured all over the world for bodybuilding shows and has been widely acclaimed for his strength and muscle control.
Aich continues to train for up to 90 minutes (this time includes his warm ups such as stretching) He accomplishes this at his own gym Studio de Physique in Kolkata, which has produced Indian champions such as Satyen Das, Satya Pal, Sundeepan Sen and Hitesh Chatterjee. Aich's diet consists of rice (along with other starches), pulses (dal), vegetables, fruits, mango, banana, jackfruit, and guava. Among non-vegetarian items, he likes to have fresh-water fish.

22 reps with 11 lbs in 3 sets = not bad

Makes sense ^^^ in a thread about dunks.