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Wow so much pain in the lower entire right section of the back to the side and doms in the glutes and some foam rolling the glutes, which was painful eases so much pain in the back.

In case I didn't mention it I was going to do 1 more session with half squats to get video of it before I switch to the BSS phase

does it seem like that, or do you actually jump higher from a static hold than with a countermovement? perception is not always reality. have you measured?

Quote from: adarqui on October 01, 2017, 10:19:04 am

Quote from: seifullaah73 on September 30, 2017, 06:55:04 pm

Since I have been trying out things such as the progressive depth squats, which has gone well to a certain depth then when it get's lower the progress slows down but probably progress is being made.

So I was thinking of another idea combined with this method, using the cable pulley machine, where most have 2 close by, so using a bar attachment at a low depth and then just building hip strength so basically doing concentric squats with pulley machine and progress the depth and then transfer that strength on to the actual squats.

What do you think, feasible or does it have more disadvantages to it?

dno, not sure I like it. It sounds like you would lose alot of specificity doing that, so I don't see much carry over.

To improve depth more, i'd focus on:
1. lighter but more volume at depth, using partials at the bottom, could be off pins or free, sets of 10-20 reps.
2. getting stronger above depth - which will carry over to deeper ROM
3. getting stronger at depth - heavy but relaxed singles to become more comfortable in that ROM

So, #1 targets time under tension for the glutes especially, at those joint angles. You'd start off really light and make sure everything feels fine doing that exercise, for several (3-4 sessions) before bumping it up more. The idea is to just hit depth nice and controlled, then go up a bit but not fully completing the rep, just mid-way, then go right back down. Keeping the tension on the glutes. It could even be less than midway, idea is to just keep the glutes shoulders the load for the entire set. This can be a finisher, after your (#2/main movement).

#2 is basically what you're doing already .. if you go from say, 2xBW half squat, with 1.5xBW full squat .. to 3xBW half squat, then full squat will surely increase as well. Just using some hypothetical numbers.

#3 is just actually performing the exact GOAL movement, whether that's pin squatting or free squatting at depth. The idea here is just to become more comfortable, confident, and stronger 1 rep at a time.. Hit a single, walk back out relax, reset, refocus, hit another. Something like this can be a finisher as well.

my 2 cents on it.

peace!!

Wow, great advice thanks, especially the way you put it into a schedule layout.

My current layout routine is:
   Jump Squats
   Half Squats
   Progressive depth squats
   Calf Raises
   RDL

So number 2 is the current half squats I am doing and to continue doing, then #1 will replace progressive depth squats and #3 as a finisher at the end of the workout?

Quote

plus jump squats help bump up your actually squat more than jumps.

Yeah that is why I will try to do some resistance band squats from bar to anywhere up to 200 lb, so i get get over the hump of 300s into 405 hopefully.

I think DL will also help a bit to power me into 405 territory hopefully by 2018?