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Messages - LanceSTS

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391
Strength, Power, Reactivity, & Speed Discussion / Re: deadlift start position vs squat
« on: August 08, 2012, 04:56:40 pm »
Quote from: LBSS on August 08, 2012, 04:55:14 pm
lance:

my gym has 45 lb plates of three different heights, and also 20kg plates, which are slightly different. which plates should i use for maximum training effect?

sincerely,

hyperdunk1 and pointerryan

I lol'd irl

392
Strength, Power, Reactivity, & Speed Discussion / Re: deadlift start position vs squat
« on: August 08, 2012, 04:19:33 pm »
Quote from: entropy on August 08, 2012, 02:20:32 pm

Lance yup I don't think i'm anyway near using a weight for DL which will affect my recovery. I'd have to be pulling over 3 plates for that I think, and i'm not going to try that anytime soon. I could easily go to a gym and pull 3 plates any time I please, but it would be bad form of course. But i'd like to be able to pull 3 plates for reps with perfect form and i'm willing to work at it.

Btw is it a good plan then to pull heavy with sumo with good form, and then do a backoff set with a lighter weight done conventional? That way I still work my upper back and lower back, maybe not as well as conventional but better than not doing any conventional pulls.


 I was going at this from a sports performance enhancement angle when I replied, if you want to deadlift to get good at it, or to get very strong in the low back then thats a different angle. 

You need strong glutes/quads to jump high, and your front squat, squat, do that much better than a deadlift.  You also need strong hamstrings to able to move well and be athletic in general, and the rdl trains this area better than the traditional deadlift imo.  Ive never seen significant performance gain from conventional or sumo deadlifts in jumping or sprinting, other than when the deadlift was used as a cns potentiation tool prior to performance.  Even then there are better methods if athletic movement is the goal.

 If you improve your front squat 50 lbs, its almost impossible not to see a gain in vertical jump. Same thing with the back squat IF youre actually squatting with the LEGS, (plenty of knee, hip, ankle flexion) and not just a low back extension with a little hip involvement.  Improving full squat will improve the deadlift, improving the deadlift wont necessitate the same improvement.  Something to think about when selecting exercises for your goals.

 You can for sure learn to pull conventional with good form if thats what you want to do just to do it, I would try and not get caught up in the typical powerlifter dogma while doing so though.  It is interesting, that the exact fucking perfect height to deadlift from was determined by iron plate manufacturers many years ago when randomly selecting the size of the 45 pound plates. ANYTHING DIFFERENT THAN THIS HEIGHT AND ITS NOT A FUCKING DEADLIFT AND YOU WILL RECEIVE NO TRAINING EFFECT WHATSOEVER.

 So, yea, its fun to deadlift sometimes, just evaluate the NEED for them when looking at your priorities and goals.  Youre making real good progress atm and already have a pretty solid set up.  I dont think a few sets of lighter deadlifts will hurt too much if thats all youre planning on implementing.

 

393
ADARQ & LanceSTS - Q&A / Re: Half squat with transition emphasis
« on: August 08, 2012, 12:12:14 am »
Quote from: Raptor on August 07, 2012, 05:40:19 am
Quote from: Kingfish on August 07, 2012, 01:06:47 am
too much heavy half squats as a suggestion from lance got me full repping 455 out of nowhere. i had no idea it had a strong training effect..

all i can do now is watch what i did 1 year ago and say - at least i got it on vid.. not gonna happen that easy again anytime soon.

<a href="http://www.youtube.com/watch?v=FM4eSAmTQMw" target="_blank">http://www.youtube.com/watch?v=FM4eSAmTQMw</a>


You were much heavier then.


 Did the first part of the video, where he streams his body weight across the screen give him away?

394
Pics, Videos, & Links / Re: funny / horrible training videos
« on: August 07, 2012, 11:14:56 pm »

 squatting continuum -



 atg squat ---> full squat----> half squat -------> quarter squat -------> girljordan squat-------> that ^^

395
ADARQ & LanceSTS - Q&A / Re: Half squat with transition emphasis
« on: August 07, 2012, 12:14:26 am »
Quote from: pelham32 on August 07, 2012, 12:09:15 am
Lance, I watched your YouTube video "half squat with transition emphasis". Is this video teaching how the half squat should generally be done? I mean would doing a half squat with a transition emphasis be a good squat to start doing for a basic general strength exercise?

  Thats showing how we use the half squat, as a supplementary exercise for speed and power.  Its definitely not a basic general strength exercise, you need to full squat for that.  We use those when someone has a combine/track meet/ season coming up that they need to peak power for.


Quote
Thanks for your time man. You got some nice informative videos on your YouTube channel.

thanks, glad you like them.

396
Program Review / Re: crossfit
« on: August 06, 2012, 05:22:32 pm »
Quote from: entropy on August 06, 2012, 12:59:10 pm
I like your version of the story a lot more, broken down nicely.

Guesses on what Crossfit 2.0 will be like? I think IF is the big new thing, everyone is doing LEAGNAINS, so that would displace the Zone diet. Perhaps a resurgence of the Warrior Diet (TM) - it has that whole Primal Warrior angle to it, a harsher Paleo for the discerning neo-crossfitter.  Crossfit programming itself is just random bullshit, which will be displaced by even more random bullshit. White people love swimming, and the neo-crossfiter will likely seek newer more amphibious challenges. It would certainly keep the riff raff out and keep the existing homogeneous demographic pure. I can see laps in the pool consisting of kipping front crawl stroke, perhaps supersetting with snatching weights in a pool. I dont know, I can see it. Does Pendlay make waterproof bumpers? NO? Well he ought to, the neo crossfitter needs them now.  Hardc0ar. Lots of tattoos. Oh wait Gayskull already did that. hmm. I'm out of my depth here.


 L

 M

 F
 
 A

 O

  !!!!

397
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: August 06, 2012, 05:02:21 pm »
Quote from: vag on August 06, 2012, 04:40:18 am
6' or 6'1'' , he is sick!

raptor , why the fuck are you posting such a beast in the dunks thread?   :ninja: :P

x2 wtf raptor, obvious thread misplacement....

398
Progress Journals & Experimental Routines / Re: w7d1
« on: August 06, 2012, 05:00:19 pm »
Quote from: entropy on August 06, 2012, 09:08:07 am
Training
FS 2x3x100 (PR)
BS 3x6x90
BP 3x6x75
pushups 2x10
cable rowz 2x10

Bodyweight: 84kg

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

I'm halfway to my front squat goal now - another 20kg left til i'm using 1.5*BW for triples on front squats with my ideal bodyweight of 80kg.

I felt very weak today after the warmup with 100kg for a double on backsquats felt kinda heavy, but i forced myself to go ahead and front squat a PR after the backsquat warmups anyway. Feels good man. On a good day I would smoked it with perfect form, but today I was just happy to get my reps in. I think I have a couple more weeks of adding 5kg/week - and then i'll switch to 2.5kg/week. If i'm ambitious i'll hit 110kg by the end of August.

I owe a big one to Lance. I wouldn't have thought to break at the knees first on backsquats - it was the last thing i would have tried unless he had asked me to. So today I tried it even though i was skeptical. But im happy to say it has solved my good morning problem once for all. Even towards the end of the set with fatigue setting in, when I would have gotten folded over out of the bottom, it didn't happen, my positions were good even on the limit reps. I'm so blown away what a difference it makes.

Afterwards I analysed the video carefully, breaking at the knees first on backsquats (and fronts too for that matter) means my knee position is further forward; this SOMEHOW preserves my back angle out of the bottom of the hole, improving my positions at the bottom all the way to the top. It's genius. It takes an experienced person to make a suggestion like that and i'm very grateful to have received the wisdom. Thank you so much Lance :D



 Glad that helped man, those front squats looked great too!@!  :highfive:

399
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: August 05, 2012, 10:43:59 pm »

  sick, how tall?

400
ADARQ & LanceSTS - Q&A / Re: Hip thrusts instead of deadlifts during Starting Strength?
« on: August 05, 2012, 10:34:38 pm »
^ exactly.  Seems like you have a good understanding of what you NEED to do, now just apply it.  Engaging the low abs is key, once you get that down youre on the right path.

 I would go through and read everything you can that alexv has posted on this, on here, tvs, his site, and db hammer.  He basically translates the korfist wgf stuff into simple terms with his (imo) easier to learn progressions.

401
ADARQ & LanceSTS - Q&A / Re: Hip thrusts instead of deadlifts during Starting Strength?
« on: August 05, 2012, 07:11:03 pm »
Quote from: Raptor on August 05, 2012, 04:31:39 pm
You bet I'm doing the same thing. I feel like I'm not using my leg strength/power at all in my jumps. I just raise the chest and "jump" which is as retarded as it gets. I know it doesn't look like that in my videos but living in my own body (weirdly enough) I can tell you that's true.

The thing is - how do you correct it? That's why I liked a lot what Rippetoe said about the low bar hip-driven squat. When I heard him say "don't drive the chest up, use your hips" for the first time, I was like "bingo, that's what I have been doing all along".

 That is NOT the same thing as driving with the glutes, hes cueing a hamstring dominant move if anything there, and vectors are much different than a  jump as well.  You want to learn to use your GLUTES, to drive yourself UP, not drive your ass into the air leaned over.

A true "glute dominant squat" would look like a good morning.  You would sit way back, and not drive UP, youd drive your hips FORWARD like a kettlebell swing. 

This is similar to Lou Simmons reccomendations, however its NOT what we use the squat for as we NEED KNEE EXTENSION FOR ATHLETIC MOVEMENT AND THE SQUAT TRAINS THAT WELL. 

The glutes primary role is at the end rom, when the quads are at a huge leverage disadvantage to contribute.  The glutes are also put under a maximum stretch this way, and definitely get tons of stimulation.

 This is why front squats hammer the glutes as hard if not harder than squats. 

Quote
Now don't live under the impression that I was "manipulated" into thinking that - I know I have always "raised my chest" but it never occured to me how to put it into words.

The problem is - I have no idea how to cure it.

When I deadlift I raise the chest.
When I clean I raise the chest.
When I squat I don't though, weirdly enough. I put a lot of quad load instead (I don't really push my hips back because I'd just fall backwards)
When I KB swing I can use my hips pretty well.
When I RDL I raise the chest. I feel the same tendency to fall on the back when I RDL as in the squat (or even more really) - it's really, REALLY annoying.

Any ideas on how to fix this? Box squatting could be an answer but I don't have any boxes in the gym and using a bench that's very narrow I could easily miss it and just have a big accident happen. In fact, because of my fear of missing the bench, when I was doing "bench squats" I was even more quad dominant than in a free squat.

So as you can see, I'm a really weird kind of guy. But hey, you already knew that didn't you? :P

Everything you think regarding how to fix glute driven movement is wrong man.  The key to fixing this is keeping your PELVIS IN NEUTRAL.   In a sl clean, your torso and hips should make a straight line, not in lordosis.  

When you load this way, you have no choice other than glute driven extension.  The squat is primarily a KNEE HINGE.  Youre supposed to raise the fucking chest.  

What Rippetoe  is doing, is getting the hamstrings tight and more involved, making sure they are on stretch through a longer part of the rom.  The glutes work regardless, as long as youre deep enough.  

To fix it youre going to have to get strong in that movement pattern, with SLOW movements first, then progress down the speed spectrum.  I would start with glute bridges prior to cleans or sl cleans/sl bridge.  

This really fires up that movement pattern, and helps the glute driven extension.  Once you get that down, progress to sl bound complex w glute bridge (sl).

  The thing with the sl clean and sl box squat is, they tend to do this automatically, if you do them right.  Ive seen lots of sprints and  jumps change for the better with those exercises alone.

 You have to do whatever you choose CONSISTENTLY, and RIGHT though.  Post videos, when you see it, it always helps.  You can get this though, its not some super elusive thing to master.  

Ive taught some pretty slow minded individuals how to use their glutes in athletic movement before, its really not as hard as youre thinking it is.  

 

402
ADARQ & LanceSTS - Q&A / Re: Hip thrusts instead of deadlifts during Starting Strength?
« on: August 05, 2012, 04:14:56 pm »
Quote from: Raptor on August 05, 2012, 03:43:44 pm
I'd do them but I have this terrible tendency of using the lowerback when doing cleans. I actually "raise the chest" when I pull in the clean instead of using the hips... I'm terribly flawed movement wise. At least this is what I feel. I do the same thing with deadlifts - raise the hips, bend the back, raise the chest up.

The only movement where I'm using my hips somewhat well is a one-leg jump.

are you sure youre not doing the same thing when you  jump?  One thing about using the low back in dynamic lifts is, it tends to show more there, as its a slower movment, however youll likely see it in all other movement as well, like sprints and jumps. 

The good thing about the slower movements in the weight room is, its easier to correct there, and once youve built strength with the correct movement pattern, it will carry over to the field/court as well. 

403
ADARQ & LanceSTS - Q&A / Re: Hip thrusts instead of deadlifts during Starting Strength?
« on: August 05, 2012, 03:07:15 pm »

 Also, something measurable, that is not so dependent on the rack position is the single leg hang clean.

 For a single leg guy, this will teach you to use you hips specific to your endeavor, and develop a strong stable landing unilaterally.

  Do some single leg bounds, then do 3 x 5 each leg slhc with only the bar, focus on being explosive as fuck and really sticking the landing.  Then go do another set of bounds.  Note the difference in hip activity as well as ankle stability.

<a href="http://www.youtube.com/watch?v=IhYq20EgqW4" target="_blank">http://www.youtube.com/watch?v=IhYq20EgqW4</a>

404
ADARQ & LanceSTS - Q&A / Re: Hip thrusts instead of deadlifts during Starting Strength?
« on: August 05, 2012, 02:51:29 pm »
Quote from: Raptor on August 05, 2012, 02:44:30 pm
Well remember I can't do high bar squats due to knee pain (with my troublesome right knee) - and apparently, doing low bar squats with the heels on the plates "kinda" brings on some knee pain there as well...

It appears the more quad I use (the more the knee goes forward) the more knee pain occurs.

It's pretty weird because having the heels elevated should actually allow me to stay more erect and have my knees travel LESS forward than without the heels elevated.

I plan to get some weightlifting shoes in the near future and see what good they do.

And yeah, for the swings - it's hard to measure progress but the thing is - is that so important? It's not like I train for a swings competition or anything - what's important is the training effect of them. I'll just try to do them as fast as possible every time and that's that.

 Its important to progress on everything man, you can do it with swings, youll have to make sure youre either using a heavier bell, or more speed/power/reps/volume with the same one. 

 Its not worth the knee pain to try and push your knees further forward and stay more vertical, youll get as much or more out of squatting the way you were.  Why are you changing it? I remember you having really solid form on your squats....

405
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: August 05, 2012, 02:45:48 pm »
Quote from: Raptor on August 05, 2012, 07:46:45 am
<a href="http://www.youtube.com/watch?v=RBhY-21wjFg" target="_blank">http://www.youtube.com/watch?v=RBhY-21wjFg</a>

now thats HOPS lol. damn  :o

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