Adarq.org

Quote from: mj on July 20, 2011, 02:46:05 am

Quote from: LanceSTS on July 18, 2011, 03:13:51 pm

Quote from: Ineedtodunk on July 18, 2011, 03:08:41 pm

Wait a minute, the thing about this is, not only are my glutes not getting sore, but I don't feel it in my glutes at all during my squats or trap bar dead lifts or conventional dead lifts lol.  And I am doing the DL's in a lower body dominant way, using my hips, etc..

Also adarq, I try to do my squats sitting back as much as I can. 

Does this mean my glutes are not being worked out?  I definitely feel it in my quads and hams on each rep, but don't feel shit on my glutes.

  If youre sitting back and not getting the glutes engaged, youre probably over arching the low back, putting more stress on the hams and less on the glutes.  Video of your squat would be the easiest way to tell.

If someone has an exaggerated lordodic curve could this be a recurring problem, engaging the glutes I mean? I've always had trouble activating the glutes on all the big lifts like old mate above and have a bit of an exaggerated curve happening. I remember after squatting for about 6 months I got accidentally hit a groove on one rep where my glutes really fired. Surprised the hell out of me!

Tried all the stretching etc but can't seem to get rid of it. I only get really good glute input when my torso is bolt upright, which it can't be in squats cause I have looong femurs. Pretty frustrating. I end up turning to hip thrusts etc to feel the glutes work but this is a band aid fix.

Sorry 4 the hijack.

yea that groove you hit was just likely closer to "neutral", and put the pelvis in a more optimal position for the glutes to fire. 

One thing ive found that helps people in your situation is to actually contract the abdominals isometrically, but not allow the trunk to flex.  It sounds strange but if you try it you can understand the position better.  The contraction will keep an already exaggerated curve from being as big of a factor, and help you attain a slightly less "bowed" position in your lifts.  This is one of the reasons its easier for most people to feel the glutes working during exercises like zercher squats vs traditional. 

one thing that really helps is to use pauses at different spots in the lifts, for example pause briefly and hold at the bottom of the squat until you "feel" the glutes firing hard.  Practice keeping the abdominals "tensed" without allowing the spine to flex and see if that doesnt solve your issue.

Wonder what happens if he does 1&1/2 squats.

Strangely enough, for me, I had a great glute soreness the first time I did half squats. Interesting.

I actually timed my plant off one leg one time and it was 0.16 so... yeah, that seems about right for a sprint.

It will be hard for me to complete a squat rep in 0.16s. D'ah, life's tough.

Quote from: Raptor on July 13, 2011, 05:56:44 am

When I had my back problem I think I stayed about one month away from lifting. Didn't lose anything at all. I also had a period of no squatting when I had my knee thing, for about 3 months, and didn't lose anything as well.

Do u mean u didn't lose anything from your jumping results, or nothing from your squat/lifting maxes, or both??  Because this might be the program I've been looking for.

Not jumping nor squat numbers. But I was talking about the squat numbers.

Quote from: vag on July 19, 2011, 04:42:33 pm

19 July 2011

Bodyweight@session : ~188 ,  , 
Injuries/aches : none
Soreness : none

10 mins dynamic warmup

ME jumps :

1x4 SVJs : max 29''
1x4 dropsteps : max 31''
3x4 RVJs : max 33''
-WTF , sick!!! I was extremely bouncy, felt so light and springy. Totally different jumping mechanics out of nowhere. I tended to want fast runups naturally , best jumps were off 4 steps ( haven't done such for like... 2 years??? )
I couldn't even time my rim touches correct because of  the difference.
No caffeine , bad surface , bad light , haven't jumped truly ME for 3 weeks or more and i got those jumps , insane.

ATG PISTOL SQUATS:
4x8@BW
-Right leg needs some assistance at the bottom , left flies up.

SINGLE LEG CALVE RAISES ( 1:2:1 ):
3x20@BW

WTF is goin on here??  All my gym numbers are about the same as yours including height/wt/squat/ratios, etc and my jumps are about 10in lower than yours!!!   How is this possible?  What's the secret ingredient??

Awesomeness.

Hahahaha!

No clue. I can power snatch bodyweight like it was an empty bar though. That counts for something, right?

Any idea why the hang variants are so difficult vs the ones from the floor. In the hang powerclean I find so hard to use my hips to execute the lift that when the bar slides into the power position (which feels weird for me by the way) I usually push the bar up with the lower portion of my quads (where the bar rests in the power position) so I actually to a hip flexing activity to initiate the lift and then jump and extend (somewhat).

You shaved?

188 lbs bodyweight and great jumping. Coincidence? I think not

I don't really dislike that exercise, I think it's important for coordination and body control under resistance FOR DUNKERS, who want to be able to overload that arm movement etc (say for between the leg dunks, windmills and even general dunks, I think it helps to make you aware of the core in mid air and be able to "reach it" (provided you do this exercise daily)).

Quote from: Raptor on July 19, 2011, 05:13:37 am

Where do you need the flexibility? Glute med?

knees, lol!

Quote from: Raptor on July 19, 2011, 01:12:29 pm

What I hate about stretching stuff is that it takes decades to do. Millions of years to do millions of stretching so it gets annoying and I ditch it.

then don't do the equivalents of triceps extension or biceps curls. do squats, deadlifts and presses instead

That's exactly what I'm doing.

Hamstring, glute, calf and hip flexor stretching to the fullest.