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Messages - Raptor

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3916
Article & Video Discussion / Re: form check: squats
« on: September 27, 2012, 05:17:54 pm »
They look pretty good. I think the form was actually better with the heavy weight, with the light weight you were rounding your lowerback but you probably were getting really really low vs the heavy weight.

3917
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 27, 2012, 02:21:21 pm »
Um... "mid-foot jogging"? What the heck is that?

3918
ADARQ & LanceSTS - Q&A / Re: Backward depth drops
« on: September 27, 2012, 02:19:09 pm »
Yeah if it's more than 5 degrees it's probably going to change the mechanics too much to have a good carryover to regular sprints (I'm talking about forward downhill sprints).

For backward downhill sprints - it's just an exercise for calf hypertrophy.

3919
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: September 27, 2012, 09:19:50 am »
The zoom thingy applies even to the "new" mini icon for every thread that has new posts... it shakes all around haha wtf

3920
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 27, 2012, 08:30:50 am »
Damn, wtf do you do to get that "insane calf soreness", I swear I never get that. Probably they do respond best to high volume stuff and I never do high volume stuff.

3921
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: September 27, 2012, 08:29:59 am »
Right, blame it on ME you naughty boy!

3922
Strength, Power, Reactivity, & Speed Discussion / Re: rounded back on full squats
« on: September 27, 2012, 05:29:13 am »
So you're saying you can't maintain a flat upperback with a empty barbell?

3923
Progress Journals & Experimental Routines / Re: on the toad to 40
« on: September 27, 2012, 05:27:32 am »
Eat paleo baby!

3924
ADARQ & LanceSTS - Q&A / Re: RDL or straight leg deadlifts for hamstring (and glute) development
« on: September 27, 2012, 05:23:28 am »
I was actually looking in the mirror from the side... I'm thinking of using a broomstick to use it as a three point touch to verify that.

3925
ADARQ & LanceSTS - Q&A / RDL or straight leg deadlifts for hamstring (and glute) development
« on: September 26, 2012, 07:42:15 pm »
By the way - I tried now to do a bodyweight RDL vs a bodyweight straight leg deadlift, and I could keep much more tension in my glutes during the straight leg deadlift.

Any idea what this means? Apparently when I flex the knees a ton of glute tension dissapears. So weirdly enough, when I take tension of the hamstrings I also take tension of the glutes... wtf... this occurs even if the knees don't go forward so it's a hip bend only, the only way I can maintain a HUGE amount of tension in the glutes is keeping the knees completely straight.

3926
ADARQ & LanceSTS - Q&A / Re: Backward depth drops
« on: September 26, 2012, 07:37:08 pm »
What about backward downhill "walks" or basically eccentric calf raising walks? Ever tried such a thing? Less intense but much more TUT and almost no rest in between reps.

Another option would probably be doing what I was actually doing that got me that hard soreness in the first place - eccentric oriented step-ups :uhhhfacepalm:

3927
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 26, 2012, 07:34:00 pm »
By the way - I tried now to do a bodyweight RDL vs a bodyweight straight leg deadlift, and I could keep much more tension in my glutes during the straight leg deadlift.

3928
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 26, 2012, 07:30:52 pm »
Fuuuuuuuuuuuck, what the fuck was that video?!

Where do you find these people haha

3929
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 26, 2012, 07:29:31 pm »
Yeah I completely agree.

You know, for a lot of time (years) I thought the knee collapse occurs because of weak quads. I mean they get loaded eccentrically since they PREVENT the knee to flex (and they fire to keep it extended), so they must be the culprit of the knee collapse right?

Well, it turns out they are caught in the plant in their strongest, completely contracted concentrically (basically shortened) position whereas the hamstrings, because you have the leg out in front of you (all us people going for dunks get our jump leg so far in front in order to gain some more leverage, especially us shorter people) - you are bent at the waist quite a bit so the hamstrings receive all that shock while they are STRETCHED so they actually are very overloaded, much more so than the quads. And the hamstrings have the tendency to be weaker than the quads as well so you get a double-whammy there.

It took me quite a while to accept/understand this, I was thinking "what business do the hamstrings have at all in keeping the leg straight?" and biomechanically, they have none. But the way they function is what causes the knee to faulter and the quad overload to occur in the first place.

Sorry to hijacking vag's thread by the way but I find this fascinating, and could possibly help other people too.

But yeah I totally agree with you, take RDLs, straight leg deadlifts, GHRs, whatever, get them heavy using the right movement and you shouldn't really have reasons to complain about weak hamstrings I guess.

3930
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 26, 2012, 07:05:33 pm »
Yeah, also keeping the chin a bit down as well I found out it helps preventing this "overchestation".

Where my mind is though is simulating a hip thrust at the top of the movement, and preparing that top of the movement hip thrust by keeping the glutes contracted throughout the lowering phase of the lift.

The problem is this, though - if you do use the deadlift, RDL, straight leg deadlift, hip thrust, etc etc etc as a glute-oriented exercise, what's left for the hamstrings. I really really want HUGE hamstrings and very strong hamstrings... I know they will continue to work as synergists in all these movements, and that's how they're supposed to work in the first place, but except the glute ham raises and leg curls, I don't know of any direct-ham development exercises.

My belief is that having great calf and hamstring strength would allow me to obtain and maintain a straight leg plant in my one-leg jumps, without all that overload occuring at the knee/knee collapse. That's the most important thing, by far, in the one leg jump at least when dunking is concerned. If you're able to get into that position without collapse then you're only going to be limited by glute power in the hip extension as far as voluntarily applied force is concerned in the jump itself, having the best possible lever (the straight leg).

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