The PR's/PB's, videos, pictures, and daily achievements thread

[Raptor]

Damn... you could gain quite a bit just improving your hip hyperextension ROM IMO... there's room for that there (how many times I've said that?)

[gukl]

How would you go about improving it?

[Raptor]

That's the toughest question you could ask me... because I've been battling this all my life (but never really put the effort to correct it).

Maybe one way would be to strengthen the hamstrings AND the glutes... and to stretch the heck out of your rectus femoris and hip flexors in general all day long, every day. Foam roll, blah blah... but who has the time for that from a practical standpoint?

[gukl]

Yeah i think primarily tight hip flexors/rec fem are my problem. My glutes and hams already waaay over power my quads

[gukl]

<a href="http://www.youtube.com/watch?v=0hBaEw2Fslc" target="_blank">http://www.youtube.com/watch?v=0hBaEw2Fslc</a>

      

140kg at 85kg bw

[Raptor]

What a quick dip... I thought you passed out or something... that looked really dangerous

[gukl]

why dangerous?

It didn't feel so slow

[LBSS]

why dangerous?

It didn't feel so slow

not slow, looked fast and a little out of control, that's what raptor's saying.

[gukl]

sorry meant to put fast.

i've been using quite a fast descent for quite a while now, hasn't troubled me as of yet and allows me to better utilise the bounce, i'd probably get stuck in the hole with a slow eccentric

[Raptor]

Then you don't have enough "strength" IMO. You should use a slower descent and less weight. Safer, and more time under tension.

Use a faster descent on more specific stuff like half squats, and even then, you can do Lance's quick dip only in that specific range of the amortization phase.

There's a reason Kingfish does paused squats.

[gukl]

I could probably pause squat 130kg

For Olympic lifting though, surely using the bounce is beneficial..since that's my main pursuit right now? I do do pause squats now and again.

[Raptor]

Not necessarily pause squats... it's just that those dive-bomb squats put a ton of pressure and damage on your connective tissues, and these connective tissues don't recover as fast as the muscles (they have less vascularization, so they recover harder).

Overtime, they get too damaged.

That's why as Kingfish does squats daily or so, he can't afford that damage. That's the reason for his paused squats (among others).

In your case, just be more solid on the eccentric phase.

[vag]

Agree with raptor and lbss, that's a free fall there. I had the same problem in the past. You don't have to go all the way down slowly, Lance suggested me back then to always start the descent slow and controlled, then if i feel better like it accelerate. But in reality, actually thinking of slowly starting slows the whole thing down, it changes the tempo, without it being a slow tempo, just not that fast.
You will see it happen if you try.

In other news, awesome that you got 140kg, nice to see someone get some good squat up in those shoes, lol.

[gukl]

 Ah getcha! Yeah, I guess I'll try be more controlled in future. I think with more submax weights I probably am but willvideo some and make sure..I have enough joint problems as it is. Thanks for the heads up, great advice as always you guys!

[entropy]

Curled 50kg for 5 reps. Not strict. Come at me brahs.