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Quote from: LanceSTS on August 17, 2012, 05:16:02 pm

  What are your top 5 priorities or goals  in order 1-5?

 

1. Get down to 10% bf (prob around 80kg bw)
2. Get bench unstuck and progressing smoothly towards 120kg (1.5bw)
3. front squat 1.5bw triple
4.  Jump higher, move quicker on the court,  well conditioned
5. Add 2" to my biceps so I look like I lift

For 2, extensions of some type will help the bench the most after bench press itself.  Skull crushers, tate press, etc. work great.

for 3, you have kind of a high rep scheme for fronts, might try 2 s and singles, theyre easier to progress with fronts.

for 5 lol, make sure you pick a type of curl that you actually FEEL in the biceps.  This makes the most difference imo, and continuous tension works wonders here.

pendlay rows are a great exercise, if you do them put them in on your easiest workout day.

ok guys tell me why its stupid or what i should fix .. or do differently

also shud i be doing PENDLAY ROWS? What day?

Anything else i shud add or remove

Updated. Upper back assistance can be any of Pendlay Rows, banded chins or heavy rack pulls, depending on what I feel like, i'll prob alternate thru them.

I kept 3x4 FS on mondays with a medium weight, for volume/form work - but on fridays i'll do heavier singles, doubles and triples. I don't want to do heavy front squats 2x a week, it gets a bit too much while cutting (am i a pussy?).

Shit thats a lot of reps haha. I might have to back off the backsquat volume then if I wanna increase front squat volume. Not sure I care, I have started to think the backsquat is a complete waste of time now. I should have joined a gym and used a leg press all this time. fucking barbell propaganda man.

Sunday jumping practice .. did about 40 jumps, no pickup games, got lazy

5 SVJ, 5 dunk attempts
2x8 band swings (yellow, a bit too easy, i was trying to save my orange band by using yellow more but yellow is close to useless)
5 SVJ, 5 dunk attempts (best SVJ attempt was when I hit the rim with my arm under my wrist, thats very close to my best two step vertical)
2x10 yellow band jumps
Got my first SVJ dunk, it was bullshit

seems the band stuff actually helps add a few inches. i was jumping pretty mediocre before I used the bands. and yes i was warm and i did lots of jumps before trying banded swings/jumps

not bad an effort for a day i was feeling far from 100%

but i stupidly left my band behind so gotta drive back now at night to get it before someone else takes it. gives me an excuse to take a measuring tape and see how high those rings are, my friend said they're low, and i suspect as much but i'd like to know for sure

 Think about it this way man, your body is getting into a position it needs to be to use the muscles that are the strongest, or the movement patterns its most familiar with.  In most cases, the lean happens when guys want to use their lower back more to aid the lift.  Plenty of quad dominant people squat upright as hell, in fact, they tend to miss the lift very quickly with even a slight lean. 

 I havent read  the article your referencing, but if he is talking about a low bar squat it would make more sense. 

That makes sense but are we on the same page. I'm not talking about the last half of the lift which is a definite GM. I'm talking about the segment consisting of moving out of the hole up to 1/4 squat position, which then finishes with the GM in the next segment. To get to the 1/4 squat position what musculature is responsible for the movement out of the hole. That's not the lower back is it. The last segment (GM) definitely is all back without doubt

RIght, thats what I mean when I say, the body is getting into a position to use the musculature it wants to.

 If you allow it, you will press straight out in front of you during an overhead press too, its easier that way, for a while.  The GLUTES are what I think youre looking for in the position you described, the hamstrings will get more activity the greater the torso lean.  When you weak glutes and weak quads, youre going to naturally want to lean and drive your hips up first to get more leverage from different muscles.

In my video, at the 1/4 squat position after coming out of the hole, my back is fully horizontal. No doubt whatsover that the rest of the lift is all good morning. and if thats my body getting itself in a position to lift the weight then that's happening because the bar went fwd and i lost the back angle

or simply having not placed a priority on staying upright long enough for it to become habit yet, and having learned "drive your hips up" vs staying tall and driving the body up as a unit, chest and shoulders up first,  in the way you do in any athletic movement in history.  

its titled "Powerlifting, Year One" - by gary gibson if you're interested

When ppl do 1/4 squats, their back isn't horizontal obviously, but if it was, then the lift wud not be a quad dominant movement. but in my case with a horizontal back, it was all GM, no quad. I think Gary is wrong anyway, quads dont move the bar out of the bottom of a LBBS. And in later years he changed his mind on the LBBS and he thinks HBBS is better become its more leg dominant than is LBBS

yea I am not sure what he is getting at there, a certain degree of isometric strength is required from the hamstrings at the position you are describing, but it is so miniscule compared to the strength required of the glutes and quads to actually drive the body up, in an upright position. Its simply not an issue in most cases, in fact I would say in my experience most quad dominant guys will stay upright naturally, while guys who have more hamstring strength and weak quads  will tend to have to be cued to do so.  

Quote from: LanceSTS on August 19, 2012, 01:37:17 pm

or simply having not placed a priority on staying upright long enough for it to become habit yet, and having learned "drive your hips up" vs staying tall and driving the body up as a unit, chest and shoulders up first,  in the way you do in any athletic movement in history.  

The other day you gave me the tip to have the weight back on my heels when starting a squat, which was a great tip because im realising i wasn't even upright and actually leaning fwd at the top when about to start squatting down. I guess I have to work very hard to correct these patterns cos they've become ingrained. What I'd give to start from scratch but with better squat instruction!

Yea, here is a good pic from Everett on the path, its actually further to the rear in most cases.

prob obvious to you lance but when you look at the right pic, if that guy kept going deeper, his back wud get more vertical (this is prob true for any squat regardless of bar placement?) as well as his knees more forward. of course that might not possible with low bar with hips way back. I only just made that connection recently. Am thinking when I switch to highbar, i'll work on mobility so my squats are deep and upright.

  He could, if he relaxed his hamstrings, however thats against what Rippetoe preaches apparently.  The worst part imo of all that is driving your hips up vs driving YOU up.  What happens most of the time, in that picture if he were to go lower, he would simply get more leaned over, and keep the same or very similar knee angle.

 Looking at your front squat, I dont think mobility will be your issue, I think motor learning and getting stronger around the knee will have to take place to really make you comfortable with it. You can squat pretty upright with a low bar position too, and this is not a bad way to do it, you have to groove the squat differently though than your typical low bar, and drive your chest and shoulders, not your hips.