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Some nice power dunks! The one attempt without the lob was pretty close also it seemed. Did you ever get one of those? Good stuff!
Quote
.. cramping on third leg..
Wtf? haha.
ya, third leg of the sprint = last 1.3 miles..Quote
Happy birthday man. Mine was on the 8th.
ahh coool.. lots of august birthdays on here!
happy-late-birthday man!
pc
.. cramping on third leg..
Haha man since box squatting my ankle mobility has gone to shit. Well that and severe ankle injuries. My heavy squats are very similar to your pics (maybe a tad lower). But yesterday on my lighter squats for volume, my mobility's coming back already. Was hitting just above parallel with just wider than hip width stance.
nice that it's coming back..QuoteEither way, as you've harped on before, those squats seem more suited to being athletic anyway.
ya and it keeps my hip from feeling like shit, so i'll stick with it.. i felt a bit deeper than i was so that bugs me, but ill keep working on that ROM.. i was literally about to pass out, so i'm also happy that i even got 205 @ 3 x 5 feeling that crappy hah.. alot of people end up getting hip injuries when pushing deep squatting while doing alot of jumping/sprinting etc.. i mean i've seen it on a ton of forums, so it's something people need to be aware of.. but ya i like half squatting.
1.5 hours after the session i went to go drink soda & eat philly cheese steaks, i drank 4 pink lemonades, 1 diet pepsi, and 1 birch beer.. all in like a big 16+ ounce cup.. i was so dehydrated..
peace
8/14/2010
bw = 160
soreness = hamstrings
aches/injuries = left shin bugging a bit, back tight, left knee ached when i woke up then was fine later
ok so bad session tonight! i have to step up my distance days bigtime, i'm not even close to being in the shape i want to be.. felt pathetic tonight.
workout:
- nice long warmup, got loose/broke a good sweat
- 3.9 mile jog = 32:15
-- 1.3 miles = 9:30
-- 2.6 miles = 20:10 (10:40)
-- 3.9 miles = 32:15 (12:05)
ok, so as you can see, each 1.3 miles got worse and worse.. i wanted to run this alot faster than I did, but I just gassed, hard... as you can see i'm just not in shape for distance, mentally or physiolgically.. this has to improve BIGTIME.. i should have at least been able to keep that first 1.3 mile pace, which wasn't that hard to be honest.. but my legs, heart, and brain just turned to mush.
calfs didn't bug me much at all, so happy about that.. although after the run, left calf felt knotted up out of nowhere.
i honestly need to get that down to 3.9 miles in 24 minutes, that's my first goal... that would mean i'm maintaining my 6 minute per mile pace.
above workout translated to minutes per mile:
workout:
- nice long warmup, got loose/broke a good sweat
- 3.9 mile jog = 32:15
-- 1.3 miles = 9:30 = 7:18 minutes per mile
-- 2.6 miles = 20:10 (10:40) = 8:12 minutes per mile
-- 3.9 miles = 32:15 (12:05) = 9:17 minutes per mile
LOL ^^^^^^^^^^^^^^^^^^
secondly, i need to turn these 3.9 mile days into 5-10 mile days..
next 3.9 mile+ session will be on monday.. tomorrow is sprints/jumps/lifting..
peace
edit: i sweat so bad it was insane.. havn't sweat like that in a while.
8/12/2010I don't know why you go so intense when you're having so many aches, :/.
bw = 160
soreness = hamstrings, quads tight
aches/injuries = left shin/calf a bit achy/tight, right hamstring tendon a bit achy
workout:
- ~400's @ near max intensity, 5 x
- ~800 x 1
- ~400 @ near max intensity, 1 x
- .75 mile run, 1 x
done.. felt so fast in my 400's, good stuff.. felt my quads too much though, from the squatting last night, they had too much tension.. otherwise, felt very good tonight.
might jump tomorrow, dno.. basically planning on jumping + speed work
peace
trying to adapt it.. but you're right.. it's my left calf/shin that is problematic, i stretched it a few days ago and it's been worse since. hehe
peace
make sure if your doing step ups to try to not use the opposite leg..also try bulgarian split squats they are killer
ya, dorsiflex the foot on the ground hard, that'll diminish (somewhat, not completely) toe'n off on that leg. I don't like momentum on that either.
I prefer walking lunges over bss, but both are good.Quotecool set up adarq, you should make a more detailed version in your performance log, something similar to the jackm split post maybe? IDk just a thought
ya i need to drop a blog post, havn't done one in a while.
Those are better than 90% of gym squats you'll see. I see what you're trying to do with the sitting back. If you can do it correctly it is a more efficient squat because it engages the hamstrings. If you sit back correctly as you descend down you should feel your hamstrings being stretched like a rubber band. They'll help blast you out of the hole if you maintain that tension but if you stay upright and let your knees come forward you'll lose that. The problem with the upright squats and front squats is they effectively take the hamstrings out of the movement. That can be an advantage depending on what your after, but for general foundational lower body strength generally you want to target more musculature. The key IMO is staying away from the superwide powerlifitng squats and using an athletic stance and not leaning excessively forward with the upper body.
ya, though, with my close stance + feet neutral + half squat, i get tons of hamstring.. people with shorter legs might have problems getting alot of hamstring in that style of squat, but then they'd be able to squat oly style with good form alot easier.. even so, I get most of my hamstring work from lunges and now pmghr's.. I always took that approach for the people I trained too, that's why i'm so big on unilaterals.. I never could understand how someone could neglect unilaterals anyway, they are so beneficial..
So ya, my formula would be, if you can't engage hamstrings too well in squat, with squat form being "pretty nice", I would:
- hit unilaterals hard
- hit ghr/hamstring isolation hard
- sprint hard
eventually they will become more active in squat regardless of form (to a point) simply from getting stronger.
peace!
