Adarq.org

and, if i could just add, beginners will have a hard time with that because beginners' (and many intermediates', i'm certainly included in this) form is unstable at best and shitty at worst.

working up to a max can be dangerous, i see nasty-looking shit all the time with people at my gym, even trying for heavy sets of five or whatever.

not disagreeing with lance, just saying, don't be stupid and know your limits before you try to push them.

Heavy Lifting, No Rest, Candy, Steroids: the Bulgarian Method.



Original Link: http://online.wsj.com/article/SB10001424052702304070104576397543601842556.html

fixed.

sample size small as shit so just food for thought. the university responsible can go fuck itself. i'd actually be curious to see this one. if anyone has journal access, please pm me:

http://www.ncbi.nlm.nih.gov/pubmed/21266733

Increasing squat depth corresponded to a decrease in PF and an increase in JH, relative VI for both SJS and CMJJS during all loads. Across all squat depths and loading conditions relative VI was statistically significantly correlated to JH in the SJS (r = .8956, P < .0001, power = 1.000) and CMJJS (r = .6007, P < .0001, power = 1.000). Across all squat depths and loading conditions PF was statistically nonsignificantly correlated to JH in the SJS (r = -0.1010, P = .2095, power = 0.2401) and CMJJS (r = -0.0594, P = .4527, power = 0.1131). Across all squat depths and loading conditions peak power (PP) was significantly correlated with JH during both the SJS (r = .6605, P < .0001, power = 1.000) and the CMJJS (r = .6631, P < .0001, power = 1.000). PP was statistically significantly higher at BM in comparison with 20% of 1RM and 40% of 1RM in the SJS and CMJJS across all squat depths.
CONCLUSIONS:

Results indicate that relative VI and PP can be used to predict JS performance, regardless of squat depth and loading condition. However, relative VI may be the best predictor of JS performance with PF being the worst predictor of JS performance.

also, this.

http://www.ncbi.nlm.nih.gov/pubmed/17127594

J Sports Sci. 2007 Jan 15;25(2):193-200.
The influence of squat depth on maximal vertical jump performance.
Domire ZJ, Challis JH.
Source

University of Wyoming, Laramie, WY 82071, USA. zdomire@uwyo.edu
Abstract

An increase in the period over which a muscle generates force can lead to the generation of greater force and, therefore, for example in jumping, to greater jump height. The aim of this study was to examine the effect of squat depth on maximum vertical jump performance. We hypothesized that jump height would increase with increasing depth of squat due to the greater time available for the generation of muscular force. Ten participants performed jumps from preferred and deep squat positions. A computer model simulated jumps from the different starting postures. The participants showed no difference in jump height in jumps from deep and preferred positions. Simulated jumps produced similar kinematics to the participants' jumps. The optimal squat depth for the simulated jumps was the lowest position the model was able to jump from. Because jumping from a deep squat is rarely practised, it is unlikely that these jumps were optimally coordinated by the participants. Differences in experimental vertical ground reaction force patterns also suggest that jumps from a deep squat are not optimally coordinated. These results suggest there is the potential for athletes to increase jump performance by exploiting a greater range of motion.

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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BW = 166.0 FFFFFUUU but the eyeball test is getting a little better. more abs. gotta keep protein up and cals, too, esp on workout days.
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low

- yoga x 75 minutes
went with my gf. felt great, sweated a bunch, opened up hips and chest a bunch. it had been probably a year and a half or maybe even two years since i did a yoga class.

walked to the gym, then

- warm up

- depth drop 2 x 5

- depth jump x 3,5,5
mostly pretty low

- squat 5 x 270
good not great, need to focus on eccentric a little better.

- OHP 3 x 5 x 105

- BOR 3 x 5 x 105

such a beautiful day. smolov starts for real on tuesday. will probably get some kind of light exercise tomorrow and maybe some jumping if i feel like it. and then, the pain. i can't wait.

i've said it before and i'll say it again, there's a reason they call him loliquin.

ALLEZ!

oh wait, shit.

GO!

good pistol tutorial by jimmy bathurst, including a way to get around the rear-leg-assisting-on-step-ups problem. http://beastskills.com/tutorials/tutorials/38