Adarq.org

Hey guys

I have been stuck at deep squatting 60kg and have been trying to find out the weakest link in my p chain, which i can strengthen so as to continue with my progress.

I tested the strength of Hamstring - single leg hyperextension 34kg dumbell x 10 each leg
Leg press 2 reps of 120kg

I can do kelly starret's hip mobility drill, i think his name is, the video with hip mobility drill, i can do that quite confidently, i can bring my belly to my feet quite easily, as well as the rest so hip mobility can't be the weak link in the chain.

calf raises 95kg x 20 reps.

Also when i go down to deep squat position and there is pain in my hip flexors making me thing i might have strained my hip flexor, an overuse injury.

the weight feels light but once i am in the hole at the bottom position i just feel weak in getting up.

pc

I remember some 12 year old girls on my track doing leg presses with 140 kg for ~10 reps.

Why is it that when i see that you are the last one to make a post, i am thinking he must have written a criticism of my post.

12 year old girl you say, lol, raptor being raptor i guess
 

I just found out something interesting, that can help me solve any problems i am having, reasons why my numbers are strange.

I thought that the hamstring was only muscle and so worked it on one way. but realized that the hamstring is made up of two sections.
hip flexion contraction and knee flexion contraction.

I think that i might have been only aiding the hip flexion contraction and neglecting the knee flexion contraction therefore the
single leg hyperextension and rdl only serve the hip extension contraction.

but never did glute ham raise, i once did natural bodyweight hamstring curls, which i could do without holding any weights.

So maybe, my quads maybe weak, but its not too far behind my hamstring i'm guessing a 30:70 quad to hamstring strength currently

i can leg extension at 135kg at straight but my leg curls are weaker as i can do 135kg but not to the full rom where it is perpendicular to the floor.

so am thinking of adding ghr to my workout and see what happens.