Adarq.org

Hey nice job.

Yeah, in the low bar squat you're going to have some issues with the wrists and elbows. I had severe elbow and wrist pain my first two weeks doing low bar, but they diminished over time.

One thing you can do is go with a wide stance initially, and then gradually narrow it on the bar. With a wider grip, the pressure is less, but you tend to lose your back tension more.

So I start with a wide grip and then narrow it as I get more warmed up.

For the hip thrust, try doing it with a free bar when you can, obviously. The focus is on posterior pelvic tilt and hip hyperextension at the end. In that picture you're just in hip extension (straight line at the hips). You want to exaggerate that even more, and get into hyperextension, while initiating the hyperextension with the glutes, NOT THE BACK. Just a warning. Try pretending that you want to squeeze a coin or a piece of paper in between your buttcheecks, if that image helps

- I am not sure if u answered my previous post.  What is 50m accelerations , is it like slow jog speeding up toward running fast but not max speed?  sound like some warm up drill.

50m accelerations = you constantly accelerate and reach "top speed" at around 40 meters, and maintain it for 10 more meters. It won't be your MAX speed, but it should be fast enough. More towards your max speed than towards your jogging speed.

And yes, it's a matter of warming up and also getting some dynamic hamstring work.

- I think U answered me in a deleted post before, about wanting to add upper body routine.
Following your routine, I need to go to the gym twice a week, this mean that IF i will be using weight for uppbody, it will be on the same day as the strength day as u suggested.  (any contradiction?  I would be doing upperbody strength AFTER leg workout if that happen)

I would do upperbody work in the plyo days. But keep it very simple: push + pull, +1 assistance.

Say one day it will be bench press 3x5 + chinups 3xMax reps, with 2 sets of cable pulls 2x15
The other day it will be push press 3x5 + pullups 3x5 (do them with a dumbbell kept with your legs, just under your balls), with 2 sets of dips to failure

That's it.

- I also asked about Core and Plank,  In my previous program, it asked me to do normal and side plank like mad.. 4 set of 1 min each side... which is hell for me.. and i skipped it often.  No doubt core could possibly be my weakest link.  Should I incorporated it into my my Raptor Glute Routine also?

Your core will get strong doing squats and deadlifts and so on. The problem with doing hip and back flexing activities is that the hip flexors get recruited, and we want, at this point, to stretch them and enlongate and "de-activate" them. It doesn't mean they need to be weak, but at the point you're at right now you want to "forget about them" for a while.

So if anything, do a weighed front plank in a posterior pelvic tilt position. Go for 30-45s with a plate on your back. If you can't hold it for 30s, then the plate is too heavy.

If you go over 45s, then use a heavier plate the next time. Do 2x45s. Do them in the upperbody days, since there's not too much volume there anyway.

By the way - if you take an additional rest day here and there (say you don't have time to do the plyos today) - continue the program as it is. So your next workout will still be the plyo workout, don't skip it.

Saw it live... thought Guy should've won:

<a href="http://www.youtube.com/watch?v=3UvCz4GZrD0" target="_blank">http://www.youtube.com/watch?v=3UvCz4GZrD0</a>

Wow... there are so many things wrong there that...

Well, good luck.

What you should care about is your failed lifts. They are above the "daily max" and they eat your CNS.

Doing lifts just because you squatted 180 kg 2 months ago and therefore that's the weight you should be squatting any time you want is just wrong.

That's why daily maxes are established (where the daily max is just a heavy single, not a 10 second grinder) and that's why you lower the weight after you are establishing that daily max.

But whatever man, do whatever you want to do.

This ^^^

And the better you get, the less you should aim for a true max, and the more recovery you will need after a true max.

Are you SURE they max out daily?

So if I put on my max 160 kg squat every day, which is going to be a huge grinder or a fail every now and then, I won't overtrain? Good luck with that one.

The reality is that the stronger you get, the more time for recovery you need from TRUE max attempts.

Now if you go with 90-95% of max, that's a whole other story.

Failing your attempts proves that you've gone to your true max.

Why is your CNS fatigued? Hm...

Hmmmmmmmmmmmmmmm...

You thought only volume tires the CNS?

Check this out:

Legs were jelly, had no desire to front squat heavy but i forced myself to attempt a 132kg max single anyway

i had meant to do triple with 130kg but wore myself out before i could attempt them

A string of failures today when I should have done a lot better. Oh well. I prob picked the wrong weight after getting that 2nd very good triple, should have done doubles with 135kg after that, or maybe just one double and then another double with 132.5 or something like that instead of failing 2 doubles!

Im getting that dreadful about-to-hit-the-wall feeling as I aproach 120kg though

That 130 was a max effort lift though. I think i repeat it until i can get the 130kg easier

I wanted to do triples or doubles with 135-137.5kg, in reality the 135 doubles were close enough to 2RM that i had no business thinking of doing more sets

My goal from last session was to do a PR of 8x120kg today -- but -- having failed the 4th rep of 130kg

so i thought go for the 7x122.5 PR instead, and came close but failed the 7th

It's been so long since i front squatted 130kg but we're back there albeit it's a ugly grindy max right now rather than easy warmup