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ridiculous dunk-off between KD/YH:

beast

:F

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

I bought a trap bar about 3 months ago. I spent a month before that agonising about whether it was a good idea, reading every forum post about trap bars I could etc. There's no gyms anywhere near me that have one so I couldn't try before buying.

At first I didn't like it much. Used it once and put it in the corner to collect dust. More recently though I've grown to really like it...... because;

* I can do a heap of concentric only lifting with it after squats or front squats. I use it every session now to beef out volume without trashing my nervous system
* I can do concentric only lifts without learning oly lifts or having a platform and bumpers (I'm learning them... just slow)
* I can get into a pretty upright position by pushing knees out, ass down and get decent leg volume after my back is stuffed from squats
* I can flip the bar over and get more ROM, just above paralell squat depth
* I can just drop the thing on grass
* I can also use it for more hip dominant pulls by standing back in the diamond a bit
* Its good for shrugs etc as well
* I have a few complete novices who come to use my home gym and even they can do compounds on it

I won't ever use it as my primary lift.... but its the best secondary out there for me 

That is all

nice, ya i love trap bar.. they have one at the 24 hour fitness, been meaning to hit a few sets on it.

http://theverticalsummit.com/viewtopic.php?t=272

too bad i used some gay ass double arm reach for the beginning of that log.. 94" double in bball shoes, 96" in bball shoes.

<a href="http://www.youtube.com/watch?v=e9Q-sCb79vM" target="_blank">http://www.youtube.com/watch?v=e9Q-sCb79vM</a>
Again  150kg(330lbs)*8 reps (Didn't do the 20*100kg because of this)

very nice

from a form standpoint, i personally would focus on sitting back LESS, and instead breaking at the knee/hip simultaneously allowing for more forward knee movement.. if you notice, your body wants to do that as you go down.. you're sitting back then you can see your body is trying to jut forward a bit and you're trying to stop it.. what i found with half squatting, is if i allow myself to sit right down instead of back, and allow knees to go forward a little more, it feels much stronger and my knees feel even better squatting that way.. it's kind of your body saying "i want to use my quads more" but you're fighting it..

just my 2 cents.. if you try it, just try it with lighter weights, you should feel the difference immediately.. i learned to give in to what my body WANTS to do instead of fighting it with the dogma s&c preaches, makes a big diff.. for example, say you're gassing on squat, what happens, knees usually shift forward even more to complete reps, right? body is saying "USE THE DAMN QUADS ITLL HELP" and in the face of fatigue we give in to complete a rep we'd normally miss.. if we give in from the start, the movement is much much stronger.

pC

"Who said white men can't jump?"

boumpboumpboump..batta boump? boump boump..boumpboumpboump...boump!

lmao, know where that song is from? so far no one has mentioned it :F

man... you are killing it!

hard work! great job man!

appreciate it bj, thanks alot!

Enjoying the progress you're making.

I had a question though, you're saying that high rep squatting (10-20+) is used for hypertrophy/strength gains.  Does this concept only apply to squats?

well, squats seem to be the safest exercise to utilize with high rep heavy lifting.. you could also high rep pullups by dead hanging, but form suffers.. hard to do it with bench, breathing while holding at the top will only get you so much.. so the heavy high rep lifting thing is pretty much best done with lower body lifts, otherwise you could use rest/pause training for upper (check lance's blog).

other than squat, you could use RDL, calve raise, deadlift (trap bar/regular) etc.. check the high rep nation thread on that, initial post, i go into the exercises.. form is #1, so, whatever you do, you have to make sure you're holding form in the face of fatigue.

Another thing, you said high rep squatting can skyrocket your 1 rep max.  Does this have to be done WITH maximal weight/low rep training?  Or can heavy (but lighter) weight high repping (10-20+) alone boost your 1RM/relative strength?

Thanks.

nah it can actually be done without heavy/low rep training imo.. thing is, your 1RM TESTING will be better if you get in some heavy singles/low rep work at a decent frequency, say 1x/week.. but surely 10-20 rep training can boost 1RM in and of itself.. check this maximal strength/hypertrophy variant as stated by Verkhoshansky:

http://www.adarq.org/forum/performance-training-blog/verkhoshansky-notes-methods-ideology-gems-forum-responses/#MethodSRV1

so, you can achieve max strength/hypertrophy gains with that protocol alone.. how well you utilize those gains in max strength can be improved by actually getting in some heavy low rep work, but the capability for those numbers are there already..

think about 20 rep squats, you're basically hitting 20 reps with something you can do ~12 times or so.. that's a 12RM plus resting between reps to finish the 20.. that's a max strength/hypertrophy variant + 8 extra reps under fatigue, tapping into every mu possible..

very potent stimulus for improving max strength/hypertrophy ^^^

so ya, you can utilize 10-20's completely by itself and max strength improvements will occur.. you can make sure you're utilizing all of those gains to the best of your ability by getting in some lower rep training at a decent frequency.. but bottom line, if you improve your continuous 10 rep max from say, 275 x 10 to 315 x 10, that's a huge gain in max strength...... hugggggggeeeee.

hope that helped

peace

kind of inspirational, kind of sad (that it was possible)

<a href="http://www.youtube.com/watch?v=BG5nLIRvxhQ" target="_blank">http://www.youtube.com/watch?v=BG5nLIRvxhQ</a>