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Messages - Raptor

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4726
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 24, 2012, 07:12:38 am »
Hey Kingfish, I was wondering - what's your difference between a paused full squat (3-5 seconds pause) and a regular "bounce full squat" in terms of the amount of weight you can move.

I did 120x3 paused squats a few days ago and it was kind hard vs. my ~120x8 regular squat top set. So for me, it's a ~5 rep difference... I always have this tendency to relax while I'm paused in the full squat... that REALLY sucks

4727
Article & Video Discussion / Re: New Kelly Bagget Article
« on: February 23, 2012, 04:50:23 am »
and shit

4728
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: February 22, 2012, 01:41:04 pm »
<a href="http://www.youtube.com/watch?v=p2lJNgCD948" target="_blank">http://www.youtube.com/watch?v=p2lJNgCD948</a>

4729
ADARQ & LanceSTS - Q&A / Re: Hip thrusts
« on: February 22, 2012, 05:57:03 am »
Yeah I'll also do leg raising work. I did that test where you lie on your back and lower the legs from perpendicular all the way to the floor while trying to keep the lower back flat, pushing into the ground. I couldn't go all the way through which shows some ab weakness (there was some space starting to form between my lowerback and the floor when I got to a few inches away from the ground with the feet).

4730
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: February 21, 2012, 06:06:19 pm »
Very nice and very easy ^^^, what's your max now?

How has your vert evolved so far?

4731
ADARQ & LanceSTS - Q&A / Re: Hip thrusts
« on: February 21, 2012, 05:02:28 pm »
I think I won't benefit too much from them to be honest because I'm not able to finish in a hip hyperextended position in the first place, no even without a barbell over me. My anterior tilt is very pronounced so I'm not able to finish in a hyperextended position.

Any idea on how to improve on that? (other than hip flexor stretches that never worked)

Lower abdominal work? (hard to grasp that since the abs are a single muscle - and I'm talking about the rectus abdominis here)

What should be the focus in terms of specific exercises? Would ab wheel rollouts be good for strengthening the abs for anterior pelvic tilt correction purposes?

4732
Article & Video Discussion / Re: New Kelly Bagget Article
« on: February 21, 2012, 04:38:04 pm »
Never got drunk so I have no idea how that works. Sleeping in your own vomit doesn't sound too enticing to me.

4733
ADARQ & LanceSTS - Q&A / Re: Hip thrusts
« on: February 21, 2012, 03:12:58 pm »
They sure hurt like hell even with two aerobic mats wrapped around the bar and only 60 kg on the bar.

4734
ADARQ & LanceSTS - Q&A / Re: Hip thrusts
« on: February 21, 2012, 10:37:52 am »
Right, thanks.

I did them today and they were hard with 60 kg. I couldn't achieve hip hyperextension on all the reps. It should come as no surprise since I'm so quad dominant. I also have the tendency to get up on my toes when doing the hip thrusts. I have to think to stay on my heels.

The problems is that I'm in anterior tilt and can hardly get any hip hiperextension to be honest. Will do bodyweight hip thrusts the next time and work on really really hip hiperextend.

4735
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: February 21, 2012, 06:21:36 am »
I didn't read further after I saw " your' "

4736
ADARQ & LanceSTS - Q&A / Hip thrusts
« on: February 20, 2012, 05:40:29 pm »
Hey Lance, what's your opinion on hip thrusts (as an assistance exercise)?

I plan on starting to do a 3x12-20 protocol of hip thrusts... I have neglected them and I want to see what's going to happen...

What's your experience with them? Ever used them with the people you train? Any observations? I'm going to do 1&1/2 squats (full to parallel 3 times) since you mentioned them a while ago and hip thrusts.

Basically this:

full squat 2x4
1&1/2 squat 2x3 (2x9 really)
hip thrusts 3x20

Does it look good to you in terms of glute&VMO development/focus?

4737
Pics, Videos, & Links / Re: beast
« on: February 20, 2012, 03:30:09 pm »
<a href="http://www.youtube.com/watch?v=Z8tw0Gyfae4" target="_blank">http://www.youtube.com/watch?v=Z8tw0Gyfae4</a>

4738
Pics, Videos, & Links / Re: beast
« on: February 20, 2012, 02:38:11 pm »
<a href="http://www.youtube.com/watch?v=uMc1Gs_i6K4" target="_blank">http://www.youtube.com/watch?v=uMc1Gs_i6K4</a>

<a href="http://www.youtube.com/watch?v=zU-0bsnIFYY" target="_blank">http://www.youtube.com/watch?v=zU-0bsnIFYY</a>

4739
ADARQ & LanceSTS - Q&A / Re: One-leg wall sits
« on: February 18, 2012, 07:49:30 pm »
I re-read this entire thread and it really opened my eyes on a lot of things. I need to try to get that 1 minute for the glute iso holds and see what happens. My calves usually start to cramp after 20s though - but I will definitely focus on trying to get to 1 minute while maintaining maximum glute contraction for the entire duration of the set.

I'll also give that 3-bounce full to parallel squat for VMO development thing a try.

Thanks again.

4740
ADARQ & LanceSTS - Q&A / Re: Sprint deceleration
« on: February 18, 2012, 07:08:40 pm »
By the way - it's now that I'm realizing that what I've been doing other people are doing when they do downhill sprints... it's pretty much the same thing but during the downhill sprint the joint angles are a bit different.

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