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Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 17, 2012, 05:16:02 pm »What are your top 5 priorities or goals in order 1-5?
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What are your top 5 priorities or goals in order 1-5?
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LanceSTS's Performance Blog / Re: Yo lance
« on: August 17, 2012, 02:43:13 pm »Another question, can you recommend another forearm exercise I can throw into my workout routine?
It sounds weird, but sit on your hands until they fall asleep, then do a set of hammer curls. The hypoxia stemming from the restricted plasma flow will magnify the hypertrophic response of every repetition you perform.
Use around 50% of your normal working weight, and go SLOW. Make sure and film it, post here when you are done so I can be sure form is correct. If you do it wrong its worthless.
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Nutrition & Supplementation / Re: comparing staple foods
« on: August 17, 2012, 01:10:18 pm »bullshit, paleo is magical. Ive seen guys from 1 kipping pull thruster overhead burpee squat thrust man maker air squat, to 12 in less than a week on paleo...
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 16, 2012, 10:44:43 pm »happy birthday bro!@!
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Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 16, 2012, 05:39:53 pm »
also, didnt see your question earlier on chest/hip drive, but I like the cue of "driving the floor away from you". Think of staying tight and upright on the way down, then push the floor away from you, while maintaining the torso position. This seems to work the best for most imo.
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Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 16, 2012, 05:23:04 pm »
I think its a fine idea if you want to switch to high bar, but keep plenty of direct ham work in your program so your knees dont start bugging out.
Definitely, i'll not stop doing RDLs, they're always staying in my training now regardless of what squats i'm using.QuoteThe low bar position is easier on many peoples knees and helps the imbalance issues that many have, but should still be done in a similar manner to a high bar squat and intentionally made into a deadlift so you can lift more weight.
ive been having knee problems lately but never had them when i did only LBBS. I think from bad reps on the FS. Understood though, i'll keep that in mind.
Thanks again lance.
Also that picture (raptors) was drawn by lon kilgore. i can't remember who drew the 2nd one but it might have been kono but i could be wrong
Kilgore the first one ya, kono the second one. http://ditillo2.blogspot.com/2008/08/olympic-squat-tommy-kono.html
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Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 16, 2012, 03:34:32 pm »Knees point ahead?
Wish me luck going lower than half squat depth with my knees pointing straight forward...
I dont think that picture is optimal for everyone, it was only to show that there are many different opinions on squats than what rippetoe preaches has to happen. Look at the low bar squats that are in the article thread, many different ways to do things, depends on what your goals are.
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Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 16, 2012, 03:32:06 pm »I think its a fine idea if you want to switch to high bar, but keep plenty of direct ham work in your program so your knees dont start bugging out.
The low bar position is easier on many peoples knees and helps the imbalance issues that many have, but should still be done in a similar manner to a high bar squat and intentionally made into a deadlift so you can lift more weight.
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Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 16, 2012, 02:53:50 pm »Also, those pictures from Rippetoe are not indicative of the position REQUIRED in any squat, nor optimal in many peoples definition. Those are drawings from THEM, keep that in mind.
I posted some videos of a 6'2 guy with a very short torso/long leg build doing heavy squats with the low bar position, and keeping a much more vertical torso than many have with a high bar position. There is only so far you can push the torso angle though and that pic is not bad at all. As your LEGS get stronger and you get used to driving the squat that way, you will start to naturally get more vertical as well.
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Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 16, 2012, 02:46:28 pm »Btw i realised that what I thought was a groin strain is actually probably my quads. It was fairly high up my leg so easy to confuse. The reason I mention this is, it makes sense that my leg strength has been lower this wk for that reason. By that I mean the front squats have been a lot harder than they should have been (not being able to triple 105 maybe cos its heavy, but 100 and 85? yeah thats def odd).
The other thing is today i was practicising squats and trying to figure out a way to make my backsquat more upright and athletic. I tried putting a plate under my heels, and using a highbar position (incidientally this makes no difference whatsoever to my backsquat form whether its highbar or lowbar placement). But I can't do it, no matter what I try my back isn't upright its always always angled as usual.
What I dont understand and i'd be grateful if someone can point it out to me, why can't I get my backsquat to be similar to my front squat? What is it about putting the bar on my back which makes this impossible? I can do an upright looking front squat - but all my backsquats regardless of stance, bar placement, knee break and so on makes no difference.
That looks pretty good to me considering your levers.
If you want to remain more upright in your squat, start with the weight centered more towards the heel a little. This will enable you to push the knees a little farther forward, without getting onto the toes and affecting the knees in a negative way.
The position you have there in the hole is a world away from a 90 degree torso low bar hump squat, and will generate tons of quad/glute activity.
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Strength, Power, Reactivity, & Speed Discussion / Re: How much muscle mass is useful for a basketball player ?
« on: August 15, 2012, 02:23:31 pm »Plus that bench press by Kevin looked damn easy!
That's right. Daaaaaaaamn easy I tell ya!
yeah, i find it unbelievable how every meathead on this forum thinks they are bball and sports specific experts. Learn to hit the rim on your layups first then chime in.
and when you get payed 20 grand a semester to play somewhere in college, you can have a legit opinion.
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Article & Video Discussion / Re: Joint by joint vert
« on: August 14, 2012, 06:29:50 pm »
I think you read the thread wrong. I never advised the LBBS to be performed with a very vertical back, that was Lance. I think a more horizontal back is what actually makes you get more out of it because of the reasons discussed extensively in this thread. I did not advise to do good-mornings though.
Not exactly what I said, I posted examples of squats, to show examples of squats that train the LEGS more, and that would correlate more to athletic movement, driven from the LEGS.
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Strength, Power, Reactivity, & Speed Discussion / Re: How much muscle mass is useful for a basketball player ?
« on: August 14, 2012, 04:05:53 pm »oh, right, sorry lance. i forgot that golden child just signed with the Rockets for $25 million over four years.
yep, they saw a youtube clip of his vert and put him on a plane the next day. Word is, they dont even make him go to practices as long he is somewhere working on his hops.
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Article & Video Discussion / Re: Joint by joint vert
« on: August 14, 2012, 03:27:11 pm »
A cult will have a slick well-rehearsed Public Relations front which hides what the group is really like. You will hear how they help the poor, or support research, or peace, or the environment. They will tell you how happy you will be in their group (and everyone in the cult will always seem very happy and enthusiastic, mainly because they have been told to act happy and will get in trouble if they don't). But you will not be told what life is really like in the group, nor what they really believe. These things will be introduced to you slowly, one at a time, so you will not notice the gradual change, until eventually you are practicing and believing things which at the start would have caused you to run a mile.
cult leaders will tell you can only be "saved" (or can only be successful) in their organization alone. No other organization has the truth, all others miss the mark. So it is not the belief system that decides your future, but it the belief system AND your membership with that particular group.
Be very suspicious of any group that claims to be better than all the others. A religious group may say that other groups following the same religion are OK, but they are the ones who have a better grasp of the truth and they are superior to the rest. This is often just a subtle version of exclusivism.
Cult leadership is feared. To disagree with leadership is the same as disagreeing with God. The cult leaders will claim to have direct authority from God to control almost all aspects of your life. If the cult is not a religious group then questioning the leaders or program will still be seen as a sign of rebellion and stupidity.
Those who control the information control the person. In a mind control cult any information from outside the cult is considered evil, especially if it is opposing the cult. Members are told not to read it or believe it. Only information supplied by the cult is true. One cult labels any information against it as "persecution" or "spiritual pornography", another cult calls it "apostate literature" and will expel you from the group if you are caught with it. Cults train their members to instantly destroy any critical information given to them, and to not even entertain the thought that the information could be true.
One of the most common forms of commercial cults is the pressure selling organization. These groups ostensibly make money by selling goods via their sales organization, but in reality they make their money by selling goods and motivational materials to their sales organization. Using mind control they seek to enlarge and maintain their sales force, and hence their profits.
cult leaders will tell you can only be "saved" (or can only be successful) in their organization alone. No other organization has the truth, all others miss the mark. So it is not the belief system that decides your future, but it the belief system AND your membership with that particular group.
Be very suspicious of any group that claims to be better than all the others. A religious group may say that other groups following the same religion are OK, but they are the ones who have a better grasp of the truth and they are superior to the rest. This is often just a subtle version of exclusivism.
Cult leadership is feared. To disagree with leadership is the same as disagreeing with God. The cult leaders will claim to have direct authority from God to control almost all aspects of your life. If the cult is not a religious group then questioning the leaders or program will still be seen as a sign of rebellion and stupidity.
Those who control the information control the person. In a mind control cult any information from outside the cult is considered evil, especially if it is opposing the cult. Members are told not to read it or believe it. Only information supplied by the cult is true. One cult labels any information against it as "persecution" or "spiritual pornography", another cult calls it "apostate literature" and will expel you from the group if you are caught with it. Cults train their members to instantly destroy any critical information given to them, and to not even entertain the thought that the information could be true.
One of the most common forms of commercial cults is the pressure selling organization. These groups ostensibly make money by selling goods via their sales organization, but in reality they make their money by selling goods and motivational materials to their sales organization. Using mind control they seek to enlarge and maintain their sales force, and hence their profits.