Adarq.org

Hey, that's great! Do you think this has influenced yourself in terms of taste of music or appreciation of the arts? I always wondered what my life would have been like growing up in a really musical environment... I only acquired a serious interest in music in my mid to late teens unfortunately...

i think those squats hit the glutes pretty good too, just neglect the hamstrings (especially since i always do reverse hypers or hip thrusts before to especially activate the glutes)


so what are you saying i should do to remedy it?

I never understood what "activation" has to do with this, maybe someone can clear this up. But from my understanding your technique determines whether or not a muscle works in a movement and not the other way round, i.e. the muscle gets "activated" through other exercises and thus fires regardless of technique. I don't want to say with this, that you should not do hip thrusts if they are beneficial to your strength btw.
Also saying fuck the hamstrings might work perfectly fine for now, but could become a problem later on. Relaxing of the hamstrings in the bottom position might cause problems with the hips as well as the knees. The reason is that relaxed hamstrings cannot counteract the anterior forces on the knees, but do so when they are under tension (this is the "stretch" ardaqui described).
I suggest you leave the weight over mid foot and initiate the movement as described with hips and knees breaking at the same time. You might find that this is also easier since the bar keeps its vertical path which I think is what ardaqui means with "go straight down bandwaggon". This should be easy to fix.

On the other hand, you could also do a Rippetoe style squat, which I came to like after doing high-bar for several months as well. But this thread might not be the right place to discuss the benefits or disadvantages of that...

Re: the JackM split strength maintenance that 3 x 3 is not at 3rm it's more like a 5rm so you can still use good bar speed and avoid excessive fatigue. Singles will also work though.

Steven Miller another thing you can do during a power phase is on your jump squats set up strings or bands in the rack to monitor the height of your weighted jumps. Set a band or string higher up in the rack using the holes that the pins would normally go. Or you can use a smith machine. Most smith machines have secondary support pins you can place anywhere you want in the rack. Jump up and try to hit a support pin.

Thx Kelly for clearing that up! I like the idea with the jump squats and trying to hit something with it to monitor height! I might actually try it in the future. Currently I am going with powersnatches and powercleans and it works pretty well so far, so I am not going to change stuff right now. But your input is very appreciated!

I have no experience with this, but I would rather do heavy deadlifts instead of spending time doing wrist curls

Hey man,

why not add another source of protein instead of pure fat?

working on some blog tonight.. dno when it'll be done, started out short and got long, like usual.. heh

Can't wait to read that! Really nice job on the split squat drops, too!

Right now:

SVJ: 31"
RVJ (only 1-2 steps, so not a real RVJ): 31"

4 months ago:

SVJ: No real data available, but I would make an educated guess that I hit 32" occasionally
RVJ (again from drop-step): 36"

EDIT: All double legged of course.

That's pretty damn strong, even if it's a sumo deadlift!