Adarq.org

torso lean is in large part a function of your leverages -- how long each part of your legs is and how long your torso is. no one squats perfectly upright. i manage to stay pretty upright, even though i squat closer to low-bar, because i have average-to-short legs and good hip mobility. but your legs are long IIRC, so maybe you'll just never get that upright posture you see in youtube videos of great squatters.

repeat: VIDEO.

Hey Lance, 2 quick questions:

1)  Have you had experience with shin splints before?  They always start hurting during my SL bounds.  During sprints they don't hurt though.  They also hurt during basketball sometimes.  Is this something where I can just keep fighting through it and my body will eventually adapt?

jesus christ, at least try.

BW = 170.5 getting there...
SORENESS = none
ACHES/INJURIES = right big toe, right pinky finger (?)
FATIGUE = moderate

- warm up

- DLRVJ x 10-12
best in a while, topped out around 33 and everything else 31.5-32.5. felt smoother than they have since may.

- MR half tuck 3 x 20

- squat 295 x 5,5,F(4)
damn it, got halfway up on the last rep and leg caved in. moar glute activation. first two sets were excellent, though. good news.

- pull up +10 x 10+3+3+1

- dip +35 x 10+3+3+3

- SS1: ab pull down x 20
- SS1: hyper x 15
- SS1 info: 3 rounds, minimal rest between exercises, about 60s between rounds

- stretch

good workout. pleased. slept like shit last night, too.

^ the same goes for DL?  Is it better to do DL and squat on same day or alternate?

focus on the squat. if you want to DL, try working up to a set of five (1 x 5) after you're done squatting. maybe every other workout. otherwise, yeah, same. start with a weight you know you can handle with strong form, then add weight gradually.

not dieting while rehabbing from injury = smart. glad you're almost back to normal.

wow, that was nuts. what the fuck.

love the announcer, too.

BW = ??? feel fat-ish
SORENESS = none
ACHES/INJURIES = right knee very mild but did not bother me on squats
FATIGUE = low to moderate

- warm up

- depth jump 4 x 3
sloooow and bad. old fart basketball happening tonight and they're bitches about the court so no RVJ.

- pogo 2 x 5

- MR half tuck 3 x 20
oddly felt very reactive. oddly given that the first two exercises today felt like garbage

- SS1: jump squat 3 x 95
- SS1: SVJ x 3
- SS1 info: 2 rounds, ~30s between exercises, 3 min between rounds

squat 3 x 5 x 290
stronger than last workout. 10th, 14th and 15th reps were meh but all made at legit depth.

- pull up x 10+3+3+2 x +8
used a chain around my neck

- DB bench x 10+4+3+3 x 45e
a chick was squatting with all kinds of silly chains and a safety bar in the only rack where you can set up dips. this weight was too light, whatever.

- SS2: ab pull down x 15
- SS2: hyperextension x 10
- SS2 info: 3 rounds, same as last time

- stretch

found out a buddy of mine at the gym clerked for clarence thomas about 7-8 years ago. wack. also kind of badass, clerking for a supreme court justice means you are smart and/or well-connected as fuck.

Quote from: FarBeyondDriven on July 05, 2012, 01:18:34 pm

Kind of an old post but it should be noted that at API they build there athletes almost exclusively around Romanian Dead Lift (RDL). Due to its implications in activating the gluteus /hamstrings (when done properly).  Of course none of there athletes are much concerned about picking anything heavy up off the ground or having big quads. They are much more concerned with the posterior chain and it role in speed/quickness on the field of play.
I was also surprised when Tim Hightower mentioned to me that the most of the strongest guys on the team "are not ones." Meaning they aren't the starters, but backups or 2nd or 3rd team guys.

On RDLs, What sort of weights do they use? Programming and reps/sets?

1-5 sets x 1-15 reps, 1-3 times per week