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3556

Progress Journals & Experimental Routines / Re: chasing athleticism

« on: December 14, 2012, 07:33:54 am »

If you're using the BSS to fix imbalances, do your weak leg first and limit the volume of the strong leg to that of the weak one (if you do 4 reps with the weak leg, do 4 reps with the strong leg).

You could also do light weight, big volume partial squats. Think 20 rep sets 1/2-1/4 squats for VMO development. That's what I do (I use the leg press though) after your main (BSS in this case) exercise which is already pretty glute dominant the way you do it. If you use lightweight in the partial squat then your bilateral imbalance shouldn't be so obvious since you're not going extremely heavy where one part (one leg) will really push and the other will really slack.

3557

Track & Field / Re: WWII fitness test

« on: December 14, 2012, 07:25:48 am »

I'm going with Nightfly.

3558

Progress Journals & Experimental Routines / Re: on the toad to 40

« on: December 13, 2012, 07:19:08 pm »

Very nice, and with a pause at the bottom. I'm not sure if I can do that to be honest (I probably can but still, great job). Sorry to lose you a neg.

3559

Progress Journals & Experimental Routines / Re: a fast and explosive donkey!

« on: December 13, 2012, 04:33:49 pm »

Quote from: UAcompression on December 13, 2012, 03:38:09 pm

Quote from: LBSS on December 13, 2012, 03:03:26 pm
Quote from: vag on December 13, 2012, 02:07:13 pm
Quote from: LBSS on December 13, 2012, 01:54:14 pm
my brother got arrested for robbery last night and is in jail.

dafuq???
How old , what kind of robbery , why would he do that?
Not being indiscreet , don't answer if its personal...

don't know particulars but he was surely stealing whatever it was to buy drugs. my youngest brother is mentally ill and a hardcore drug addict. it's a very sad state of affairs when i'm relieved that he's in jail. deeply sad, too, obviously. but that's a general feeling, not specific to him being in jail.

There is no problem that is too big to be solved. I know what he is going through. And he needs to find somethign in life that he is passionate about that will fill the void that he has, and drugs obviously is not the answer.

You just lost a neg.

3560

Progress Journals & Experimental Routines / Re: chasing athleticism

« on: December 13, 2012, 01:19:16 pm »

Yup... it's the glutes for the BSS.

I've did some cable pulls with the back of the knee two days ago for the VMO... was pretty good. This one:

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

Pretty lame but...

Listen, if I were you I'd do something like a 3x5 back squat (full) and then finish up with a 2x20 quarter squat for the quads. I'm actually doing that (+these in the video) in my volume day, but I'm using 8x5 + 2x20 partial leg presses for quad development.

If you have a slope (a hill or whatever) near you you could also do backward sprints uphill... or even pull your car going backwards (or a sled or something).

3561

Strength, Power, Reactivity, & Speed Discussion / Re: weighted:pullups vs chin ups?

« on: December 13, 2012, 01:10:37 pm »

I'm 5'11-6'0 @ 191 lbs right now. I've started to cut down now.

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Strength, Power, Reactivity, & Speed Discussion / Re: My quads suck

« on: December 12, 2012, 05:49:48 pm »

Fixed that for you. I know because every woman seems to say that to me.

3563

Progress Journals & Experimental Routines / Re: chasing athleticism

« on: December 12, 2012, 11:36:07 am »

I remember Kelly saying a good front squat number is 80% of your back squat number in VJB 2.0

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Progress Journals & Experimental Routines / Re: chasing athleticism

« on: December 12, 2012, 09:03:54 am »

Well I mean... you're probably going to load the quads quite a bit if you do bend forward and considering you're already doing front squats I guess you're using BSSs for glute development, which they're GREAT at.

For me, the BSS is the best glute exercise ever. Better than hip thrusts and RDLs.

3565

Progress Journals & Experimental Routines / Re: chasing athleticism

« on: December 12, 2012, 08:51:28 am »

Make sure you keep an upright torso as possible if you're doing barbell bulgarian split squats. When I did them I tended to lean forward as I was going down - that's why I switched to dumbbell BSSs that are so much better (for me at least).

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