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ADARQ & LanceSTS - Q&A / Re: Form Check
« on: September 01, 2011, 03:41:46 pm »
dudes name is " CARROT top" stuck.
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ADARQ & LanceSTS - Q&A / Re: Form Check
« on: August 31, 2011, 01:48:54 am »
BEASTIN
looks good stuck, keep killing it, very close to 2xbw sick work.
looks good stuck, keep killing it, very close to 2xbw sick work.
710
Pics, Videos, & Links / Re: selfullaah73 gets it done
« on: August 31, 2011, 01:07:06 am »
X2 ^^. Big props to him, tons of respect for that kid. Posted form checks, started correcting his issues, and didnt waste any time doing it.
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LanceSTS's Performance Blog / Re: STS TV
« on: August 30, 2011, 06:54:25 pm »Here is an update of the vids
Squat ignoring the hip drive.
http://www.youtube.com/watch?v=R_2aiuXzmqk
Attempt at the box squat
http://www.youtube.com/watch?v=5U-nbHNLct4&NR=1
I couldn't do the front squat as i have never done it before so i couldn't do it right and placed it on my wrist injured it as i placed my wrist on my shoulder and i have to bend down to place it and i was leaning back making it dangerous.
need practice on form of front squat.
First two reps of the squat, thats MUCH better, last two got back into the hips coming up coming before the torso. Focus on making the torso come up FIRST like you did in those first two reps, lighten the load until you build up the strength and form to do so and youre on the right track.
Box squat looked better than the free squat as a whole, still, as you got into the set the same issue showed up, youre going to have to exaggerate the chest/torso rising first for a while until it becomes habit for you, you can do it, the first reps of both sets is already a MASSIVE improvement from the last squats.
On one day you can free squat, on the next lower body day box squat. that will work well for you and allow you to reinforce the form youre after. BIG PROPS ON GETTING THOSE VIDS UP AND WORKING ON FIXING YOUR FORM BUD, thats super important to success in the long run. I would start with high"ish" rep sets of one tire per side for a while, something like 10 rep sets, then progress to the load youre currently using once you have that form dialed in.
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Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: August 30, 2011, 06:12:53 pm »Dreamt that adarqui was a major star athlete that was recording an ad for a sports company and he did a between the legs and he catched a second ball and dunked that too in the ad.
Then Lance came to my house and I asked him why I can't have my back straight when I deadlift or jump and he said that there's two possibilities: when the core is stronger than the posterior chain you will bend forward, and when the PC is stronger than the core you'll be more on your heels (wtf). Then he started to use the sign language since I was talking in Romanian and he couldn't understand a thing.
Then I started training a guy dressed in red in a camp full of tents, where, here and there - there was track mat. And I told him how to do bounding and he was bending a lot at the knee so I told him to stop.
ahahaha!
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ADARQ & LanceSTS - Q&A / Re: NEED HELP WITH WORKOUT FOR SPEED AND STRENGTH
« on: August 29, 2011, 02:03:01 pm »Squats and deads in the same day can be hard to recover from as you get stronger, keep that in mind as you progress, if you start to stall you probably need to move the deadlift to the third day or change the exercise. If youre goal is to become a better athlete, youre going to need implement some barbell lifts for the upper body as well, doesnt take much to add in a push press/ press and progress it, it can make a huge difference down the road.
Progress squats, upper push, upper pull, and a good glute /ham exercise and core, jump and sprint 2-3 times a week, and eat well. as long as you do those things youll be fine.
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LanceSTS's Performance Blog / Re: STS TV
« on: August 28, 2011, 04:44:22 pm »
Finally, Here is a video with 112lbs of weight on it, it was raining heavy for 3 days it got muddy outside, tires had mud, i got dirty so i had to stop and weight when it was not raining, it was quite wet the grass as it had rained last night but nothing too messy as the other days. I forgot to emphasize my shoulders but feel i did use my shoulders quite a bit, just wanted to record myself squatting heavy weight, wasn't as hard as it would have if i went to the bottom as i would need to put even more effort.
http://www.youtube.com/watch?v=SfOdOg_YvTg
when you say don't force, do you mean go to a point where i can comfortably go back up instead of going all the way to the bottom and use more effort to come up.
Ok man, first of all, completely forget the hip drive thing, dont think about it, try it , etc, youre taking it to the extreme and mis understanding it and your hips are coming up before your torso does, putting a TON of stress on your lower back and spine. You need to start from square one and try to stay as upright as you possibly can, I would even do some front squatting for a while to re enforce that position. You can try box squatting and keeping a more upright torso for a while, sometimes that helps, but you HAVE to get to the point that your hips arent beating your torso up to the top. I would definitely post another form check video with a front squat and either a box squat with a more upright torso position or a back squat with a more upright, but you need to work on that before you progress to heavier weights bud, thats not safe at all the way youre currently doing them. Props on the tire weights though, finding a way to make a weight set out of that is boss.
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Pics, Videos, & Links / Re: HAPPY BIRTHDAY LANCE
« on: August 27, 2011, 11:35:46 pm »
thanks guys
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Pics, Videos, & Links / Re: HAPPY BIRTHDAY LANCE
« on: August 27, 2011, 06:28:39 pm »
thanks bud, goal is to get more boss w/ the computer.
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Pics, Videos, & Links / Re: HAPPY BIRTHDAY LANCE
« on: August 27, 2011, 10:15:30 am »
hahah, thanks errbody, appreciate it!
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ADARQ & LanceSTS - Q&A / Re: Back injury training
« on: August 26, 2011, 05:00:42 pm »
damn. Yea, best thing to do is get it looked at man, that way you will at least know for sure and wont have to guess. I know youre thinking that you dont want them to tell you bad news, but remember that its not the end of your training at all, its fix it time and get up and running again. It may be some minor issue, it may be major, but get to the dr to be sure. Good luck man.
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ADARQ & LanceSTS - Q&A / Re: Back injury training
« on: August 26, 2011, 04:10:33 pm »
ah, be careful doing anything that flexes the trunk though, I would def keep all abdominal training atm to anti rotational exercises until you figure out the exact issue.
Also, did this come on gradually or did you do one particular thing that you know caused it?
Also, did this come on gradually or did you do one particular thing that you know caused it?
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ADARQ & LanceSTS - Q&A / Re: Back injury training
« on: August 26, 2011, 04:00:09 pm »
sorry man, didnt see it. Dont do anything that bothers it is the simple answer, if its not hurting you during or after the exercise, that exercise is highly likely not an issue. Some back issues stem from axial loading, some are completely different, so doing overhead work is a highly individual thing as well as squatting. If you feel pain, dont do it. Until you get it diagnosed accurately it will be hard to advise you exactly which exercises are going to be safer for you and which ones arent. It could be anything from a tear in the tissue to a bulging disc to issues in the fascia, etc. etc., so get it looked at asap.
In the mean time, some things that will help you are lots of foam rolling the glute med/it band/hams/hip flexors, light stretching, and if you have access to a reverse hyper machine it can be a lifesaver. Pay close attention to the psoas, glute med, and the hamstrings, really work on improving rom in those areas.
In the mean time, some things that will help you are lots of foam rolling the glute med/it band/hams/hip flexors, light stretching, and if you have access to a reverse hyper machine it can be a lifesaver. Pay close attention to the psoas, glute med, and the hamstrings, really work on improving rom in those areas.