Adarq.org

where dat triple extension?

Duh, I deleted the video. Is there anything special i should notice about triple extension? Should it e.g be timed with toes off or something? I never used the triple extension as a (part of a) cue. Should I ?

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26 January 2015

Bodyweight@session : ~87,25kg , first time over 87 since May 2014.
Soreness : slightly sore glutes, slightly tight quads
Injuries/aches : none

RSR based routine
Week #3 , Day #1

HANG POWER SNATCH:
Gym was packed, couldn't to them. fuck.

HIGH BAR FULL SQUAT:
2@90kg
2@90kg
2@90kg
2@90kg
2@90kg
2@90kg
-Easy as it should be. Most reps kinda fast.

BENCH PRESS:
10@55kg ( +2.5kg )
10@55kg ( +2.5kg )
8@55kg ( +2.5kg ) , ( -2 reps )
7@55kg ( +2.5kg ) , ( -2 reps )
-Reached failure. Expected, can't add 2,5kg weekly for 4x10.

DEAD HANG PULLUPS:
6@BW
6@BW
6@BW
5@BW
-Same weak with last two times. First reps feel better but after 4 it gets almost impossible to pull up from the dead hang.

STANDING CALF RAISE MACHINE:
30@BW+50kg
25@BW+50kg ( +1 rep )
22@BW+50kg ( +2 reps )
-Hm, 3x30 is a tough bet. I'll win it though.

I think LBSS meant that frame(s) is missing. Triple extension is where the magic happens. Haha.

I think you are both right. Because the triple extension frame is missing, but also given the knee and hips angles at the "takeoff" frame, it looks like there was no triple extension at all. I will film again when i get the chance and study it.
Again, when should the triple extension occur?

I think just as in a jump: right before the take-off and "during" it, as the heels come off the ground and you finish on your toes, you should be extended at all the three joints.

By the way... it's interesting, but when I think of the joints that are extending, and which muscles do the extension of each joint... I come to think of looking at the antagonists of these muscles and see how well developed they are in order to see how much ankle, knee or hip "functional" someone is. For example, highly developed hamstrings might show quad dominance, since the hamstrings had to develop in order for the quads to act explosively. Highly developed abs and hip flexors might show glute dominance/good glute involvement in explosive movements.

Who knows if there's any value in what I'm thinking...

28 January 2015

Bodyweight@session : ~86kg
Soreness : quads a little tight
Injuries/aches : none

RSR based routine
Week #3 , Day #2

HANG POWER SNATCH:
3@20kg
3@30kg
3@40kg
Nice. Didn't push more to stay fresh for skwats.

HIGH BAR FULL SQUAT:
6@90kg
6@90kg
6@90kg
6@90kg
6@90kg
6@90kg
-So the most difficult day came and i was able to get through it.
Was damn hard, but not fail-hard. I think 6x4 was harder. Good.
Now gotta psyche up for 5x5@95kg in 2 sessions, duh, RSR is a killer.

UPRIGHT BB ROW:
10@30kg ( +2,5kg )
10@30kg ( +2,5kg )
10@30kg ( +2,5kg )
10@30kg ( +2,5kg )
-Not even that hard, very nice.

DB CURL:
10@18kg each hand ( +2kg per hand)
8@18kg each hand ( +2kg per hand) , ( -2 reps per hand )
-18s are so much heavier than 16s. Went good though.

PREACHER BB CURL:
10@25kg
10@25kg
-Didn't up here because i upped the DB curls. Good choice, today it was hard while last time it was easy.

TRICEPS ROPE PUSH DOWN:
10@25kg
10@25kg
10@25kg
10@25kg ( +1 rep )
-Felt strong here.

31 January 2015

Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none

RSR based routine
Week #3 , Day #3

HANG POWER CLEAN
5@20kg
3@30kg
3@40kg
2@50kg
1@60kg
-I am joining entropy and gukl , adarq-org-HPC-skwad, yay! 

I am setting a goal of reaching a BW clean until summer break, that is 6 months from now. I can sure clean 65-70 as  i am now, so ~80kg ( where i hope my BW will be by then ) is realistic.
Today I switched to hook grip, had no problems with it, i guess 8'' hand with long fingers helps. Felt better with it actually.
Also focused on achieving triple extension. Went well, visual stuff coming later.

HIGH BAR FULL SQUAT:
2@90kg
2@90kg
2@90kg
2@90kg
2@90kg
2@90kg
-Light weight. 2 min breaks, very solid form, good depth, good speed, everything good.
Feeling that i am actually getting stronger at the last 3-4 sessions, good, i felt stagnated the first 2 weeks of RSR.

BB OHP:
10@32,5kg
10@32,5kg
10@32,5kg ( +1 rep )
9@32,5kg ( +1 rep )
-Progressed but failed to get 4x10, damn.

BENT OVER DB ROW:
10 each hand @ 26kg ( +2 kg )
10 each hand @ 26kg ( +2 kg )
10 each hand @ 26kg ( +2 kg )
10 each hand @ 26kg ( +2 kg )
-Still not that challenging. I underestimated my strength here.

LANCE STANDING CALF RAISE ( explosive DL concentric, slow SL eccentric )
10 each leg @ BW+35kg ( +5 kg )
10 each leg @ BW+35kg ( +5 kg )
10 each leg @ BW+35kg ( +5 kg )
10 each leg @ BW+35kg ( +5 kg )
-Same thing with rows, rather easy.

Good day.

Did you learn to PC from Mark Rippetoe?

Did you learn to PC from Mark Rippetoe?

No, from Lance. What do you mean, too much back lean on the dip?
Gotta factor in that  i have too long arms and femurs with a rather small torso, lean and angles are forced to be big.

squat looking solid. dunno how i feel about your neck, seems a bit hyperextended, but that maybe not such a big deal.

Thanks. My neck is quite long FWIW. Also I do use the 'look up' hated cue, not exactly look up though, look forward, helps me rise my chest up first.