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I have to say, 20 reps at ~70 kg is impressive, to me. I mean, I'm doing sets of 10 with 55 kg and the 10th rep already is somewhat uncoordinated, like I accumulate nervous fatigue that makes my intermuscular coordination to start to suck. Imagine what would happen in the 20th rep (not to mention the amount of cardio fatigue).

My only problem would be the calf raises - you seriously struggle with 8 rep sets @ BW+90 kg?

Interesting, you stay RL when you take the bar off the squat rack.

10000 were made by me to see the answer to the question about play/played and pay/paid.

Yeah well it depends on a lot of things... like how bent the knees are, the stance width etc. Weirdly enough, I feel better activation with the legs straight, but I'm speaking in general terms, not during the hip thrusts themselves (like if I try in bed to activate the glutes, I activate them much better with the legs straight than with the knees bent). Theoretically, the more the knees are bent the less the hamstrings contribute since you're putting them close to active insufficiency, but... the reality is that the glutes really really work well when the legs are straight. Whatever.

Well that should prime the posterior chain, in principle.

Do you use suicide grip on the bench presses? Here pretty much everybody does.

Yeah I changed to my real name.

It is an effective exercise but since I was maxing out I compromised form except for the third repetition. Yeah I used to sometimes put my feet on 10lb plates to get that extra achilles tendon involved, so wearing jumpsoles would be good. I usually just do these standing now, excpet I haven't done much lifting this summer since I've been doing bounding + sofa and vert been skyrocketing so doesn't matter. But today I did them again and I like them because I can target the vastus lateralis very well but can't in lunges or anything else as much. You can also rotate the bar as you lift it up, it's tremendous.

Another great variation is once I lift the weight up, I drop it down as fast as possible witout letting it hit the floor (pretty much my feet temporarily leave the floor while hips drop) and this rips up everything quite well, then jump back up. Can do that with lunges, squats, anything as long as the load is moderate and you don't kill yourself.

In all honesty though, that the running vertical jump lift is just a nitpicky way to train slightly more specifically. You'll get similar results in squats except glute/ham activation better with this

This is also amazing.