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Ghr looks pretty good, youre already doing them better than most.  Drive your toes into the pad HARD as you come up, drive your hips through the pad more.  Youre letting your hips come back a little on the way up taking some of the glute drive away.  A good cue to get the calves and glutes working correctly is to "pinch" the foot plate with the first toes, then drive holes in the plate with them.

Guys like yourself will get more out of squatting explosively than naturally fast and explosive types.  There is a lot going on, but to put it simply you have to teach your nervous system to be fast and powerful under high stress/high loads and not shut down, its not as reactive or "natural" as some of the springy type athletes who have different genetic set ups. 

You can tell pretty easy who is which type of athlete by the speed of the run up they come in with.  Guys that get more out of squatting more explosively will be the ones that tend to "ease"  into the counter movement.  This stands for the standing vert as well.  You can find different opinions on why this is,  a solid theory is that one type of athlete is relying more on muscular contribution, while the other is more tendon/springy in nature.  The guy getting more out of his tendons is not going to get the same turn over from squatting explosively as the guy not as gifted in that area will.  It is extremely valuable to the second type of athlete.

word, thanks for the cues on GHR.

i'm not sure what you're saying about what i'm doing, in that vid or more broadly; what would you recommend? i'm already trying to increase my emphasis on speed stuff through the bounding and sprinting. t0ddday's point about squatting to get strong and sprinting and jumping to get fast and...good at jumping makes sense to me but i'm wary of it because that sounds like a quick way back to focusing too much on the squat.

@alexv thanks for the feedback. i figured out the iso hold from the top + slow descent thing but i haven't tried those intermediate holds. sounds like a good plan. i'd like to think that my lower abs are reasonably strong and that the problem is more with my hip flexors restricting full extension throughout the movement. regardless, i can obviously improve in both areas.

nice set, man. congrats on the PR.

99.999% convinced my hip problem is caused by my back. I can pretty much fix it when it occurs by adjusting and stretching the back. Will try make my back happier from now on and continue working hard on mobility and then I can resume normal training including backsquats & paused front squats.

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Sick postworkout doms in the PC chain, glutes, hams and lower back. Good mornings have delivered. It's like doing RDLs without the CNS stress of squeezing the bar. Win! While doing GMs I had a good burn going in my abs as well. Signs are this exercise was the missing link in my training.

lol. what a concept.

WEIGHT: 176
SORENESS: none
ACHES/INJURIES: quads tight but not as bad as the other day, left hip tweaked while i was stretching right hamstring at the end. weird.
MENTAL STATE: okay

- warm up

- SVJ x 8
better than the other day, 25-26

- depth jump x 8
the space is wrong and it was crowded, hard to get a good full jump. mostly around 26 or a little higher, but these would have been better if i'd had more space

- SVJ x 3
nope

- MR half tuck x 30,30,30

- various leg raises, windshield wipers, etc.

- some DB upper body shit

- 15 double unders on the minute x 10
easy once i got the rhythm, too easy. hadn't done double unders in a while.

- stretch

should have been a track day today but it was pouring so i improvised. back tomorrow.

don't you already have oly shoes?

from raptor's link:



 

dream:

i woke up in my parents' house, guess i'd been spending the night for some reason, in the room that my brothers and i shared when we were kids that my parents have converted into a guest room. i went downstairs and my dad was doing dishes in the kitchen. it was pretty early in the morning. he was facing away from me, at the sink. i asked him how he was, and instead of answering he turned the water off and braced himself on the sides of the sink. i walked a little closer and around until i could see the side of his face, and i knew that my youngest brother had died or was in very bad shape, that something had happened during the night. i said, "it's j, isn't it." not asking, just saying it. he nodded and closed his eyes, and i started to cry.

there's a gap, but later in the dream we were at the hospital going to see him. i remember walking through the hallways, not sure if he was even still alive, trying to find his room.

/dream

our other brother, the middle one, has also had a kind of recurring dream recently in which our little brother is dead, although his are quite different and involve being at family gatherings where everyone is the same except little brother, who is some younger version of himself. for example, a few months ago he dreamt that we were all at my step-grandmother's house for christmas, which we are every year. the whole extended family is there except j, which has also become normal over the last 8 years or so. he's often unable to travel. L, my middle brother, is in the living room and the front door opens. 10-year-old j is standing there, not saying anything. (he's 22 in real life.) he's not dressed for the winter. L knows that this means j is dead. he lies down on the floor, on his back, and cries.