Author Topic: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash  (Read 101416 times)

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vag

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Re: [x] 5 x 255 x 3
« Reply #15 on: July 30, 2012, 09:23:05 am »
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No don't do that. If you're half squatting 265 you won't be able to full squat that much. Just warm up normally and find a weight you can do for 3x5 which allows you full depth and good form. Then progress up from there.

This!
If i were you, since you are doing starting strength, i would do what Mark Rippetoe suggests himself to find your starting weight :

Quote
The first set of squats begins at 45 lbs (an empty barbell) and a set of five is performed. If this is completed easily with the trainee's best form, ten pounds are added to the bar for the next set. If bar speed does not slow and form does not break down, ten more pounds are added to the bar and another set is performed. This process continues until either form begins to falter or the bar speed slows more than the preceding sets, whichever comes first. This is the trainee's starting weight. Once this occurs the trainee rests and performs two more sets at this weight, for a total of three sets of five reps (3x5) at the starting weight.

Actually , i was you a couple of weeks ago , i had form and depth issues so decided to take that step back to fix them , ended up starting 50lbs lower than were i was.

Also , FILM EVERY SESSION. You might think that you have your issues fixed but only the video and people who know their stuff will tell.
Oh , and you , that stated that you do solid form ATG squats and the couple of guys that saw you and said your form is good are NOT included in the people who know!  ;)


Edit : The quoted text is the guidline for the athlete's first starting strength workout ever , hence the 10lbs increment. You can use more than that, i would suggest 20lbs increments and i would expect your speed to go down of your form to break down somwehere in the high 100's. Suck up your ego and go quality over quantity.

That's all from me, cheers.
« Last Edit: July 30, 2012, 10:29:20 am by vag »
Target training paces (min/km), calculated from 5K PR 23:06 :
Easy run : 5:52
Tempo run : 4:53
VO2-max run :4:24
Speed form run : 4:05

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

steven-miller

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Re: [x] 5 x 255 x 3
« Reply #16 on: July 31, 2012, 03:23:28 pm »
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Why do you want to do box squats? And why are you "cutting" going into an important tourney? Are you attempting to get worse?

LBSS

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Re: [x] 5 x 255 x 3
« Reply #17 on: July 31, 2012, 03:32:32 pm »
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Why do you want to do box squats? And why are you "cutting" going into an important tourney? Are you attempting to get worse?

shhhhh, steven-miller. shhhhh. just let him be. let him be. it's okay. shhhhh now.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

steven-miller

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Re: [x] 5 x 255 x 3
« Reply #18 on: July 31, 2012, 03:45:51 pm »
0
Why do you want to do box squats? And why are you "cutting" going into an important tourney? Are you attempting to get worse?

shhhhh, steven-miller. shhhhh. just let him be. let him be. it's okay. shhhhh now.

:-X

chrisbro1

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Re: [x] 5 x 255 x 3
« Reply #19 on: July 31, 2012, 04:27:17 pm »
+1
weight- 173 lbs

body fat- 19-22%

Are you sure that's right? That seems very high for someone who only weighs 173.  What did you use to get that measurement?

Raptor

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Re: [x] 5 x 255 x 3
« Reply #20 on: July 31, 2012, 04:51:36 pm »
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I agree ^^^

steven-miller

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Re: [x] 5 x 255 x 3
« Reply #21 on: July 31, 2012, 08:28:24 pm »
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Why do you want to do box squats? And why are you "cutting" going into an important tourney? Are you attempting to get worse?

To get my full back squat form on point.  I am cutting because i was more mobile on the court at 155lb.  The last few sessions, I felt like Oliver Miller on the court (though I felt real strong) as to where before I felt like Derrick Rose, and seems like the weights been giving my feet problems.  Please explain why it is bad to cut prior to a basketball tourney (a game where it is imperative to have low body fat)

To get better full squat form you should a) know what you are doing and b) perform full squats instead of other movements. Squatting to a box might only get involved when the box helps you anticipate when proper depth is reached. There are much better ways to do this, but if that was your thought process and the box is low enough, it might help in your situation.

About the other thing, games are not won by lowest body-fat. They are, looking at the contribution of an individual player, won by a combination of skill and athleticism. Skill is determined by practice, talent and motivation, not body-fat. And athleticism is determined by talent and training. By "cutting" you are decreasing your capacity to train effectively. By training correctly you will consistently increase your relative strength and power despite staying the same in bodyweight or even increasing it. And when you are stronger and more powerful it is entirely irrelevant whether that is due to an increase in muscle mass or an increase in water and fat.


vag

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Re: [x] 5 x 255 x 3
« Reply #22 on: August 01, 2012, 09:06:07 am »
+1
Steven Miller , box squats were recommended from Lance for a while, only as a progression to get his form right, it's posted on the other thread:

You may need to use a box for a little while until you learn to lead with your hips first, then transition into a free squat.  The stance does not need to be wider, the load needs to be shifted to your HIPS though. 

If i haven't read the other thread i would have thought exactly what you posted.

Just saying this so hyperdunk doesn't get confused and abandons the box squats.

Target training paces (min/km), calculated from 5K PR 23:06 :
Easy run : 5:52
Tempo run : 4:53
VO2-max run :4:24
Speed form run : 4:05

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Raptor

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Re: [x] 5 x 255 x 3
« Reply #23 on: August 01, 2012, 10:13:30 am »
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I remember Kelly saying the last thing he would do with a quad dominant person is free squats.

AGC

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Re: [x] 5 x 255 x 3
« Reply #24 on: August 03, 2012, 12:05:55 am »
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Your back looks a bit rounded to me. You might need to keep your spine more vertical and sit back a bit.

chrisbro1

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Re: [x] 5 x 255 x 3
« Reply #25 on: August 03, 2012, 02:58:54 am »
+1
You should box squat like Lance said.  Pay attention to the way it feels when lowering to the box and then try to achieve that same feeling w/a full squat. 

Right now it looks like you're falling into the trap of using the mirror and safety rails to gauge your depth and achieving what you believe to be sufficient depth by lowering your upper body instead of sitting more into it with the hips.

AGC

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Re: [x] 5 x 255 x 3
« Reply #26 on: August 04, 2012, 12:19:27 am »
+1
Just telling you what I'm seeing man, don't squat if your back is such a big deal.

entropy

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Re: [x] 5 x 255 x 3
« Reply #27 on: August 04, 2012, 02:09:49 am »
+1
I can't help notice you're not taking the advice you're getting. Would be a lot better for you and those who are helping you if you tried some of the things they've suggested. Leave the ego behind, no one told you to do a double with 225. I think the suggestion was to work back to a weight you can do with good form (even if it's 135) and do sets with that. Then once you've got form down well, just progress up from there. Lance has given you some tips on sitting back - and using a box squat, get that down first.

In the meantime, if you can DL well (prove it show a video), you should probably focus on that as your main lift while you're learning to squat properly. 

I know i'm not as strong or as knowledgeable as other folk helping you but it's probably more of a waste of their time to help you when you aren't listening imho.
Goals: Cutting to 6-8% bodyfat

piR

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Re: [x] 5 x 255 x 3
« Reply #28 on: August 06, 2012, 01:43:49 am »
-1
You should box squat like Lance said.  Pay attention to the way it feels when lowering to the box and then try to achieve that same feeling w/a full squat. 

Right now it looks like you're falling into the trap of using the mirror and safety rails to gauge your depth and achieving what you believe to be sufficient depth by lowering your upper body instead of sitting more into it with the hips.

It's almost impossible for my back to be not rounded, because I kind of have a hunch back from slouching a lot and genetics.  I find it very hard to curve my back further than that.  My lower back is flexible, upper back is not.

I agree with chrisbro. You're form is fine right up until you get just parallel, for some reason your upper body begins to lean forward. You should just try to get a good feel for how the parallel depth feels and just stop there. Squatting is A means to an end, not the ONLY means to an end; you shouldn't risk injury for a couple more inches of depth. Just add some assistance work hammering the glutes and you'll be golden... Or you could just seriously work on your flexibility and pretty much perfect your form and squat atg.. Either way just keep good form and you'll stay injury free and get results.

LBSS

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Re: on the toad to elastic greatness!
« Reply #29 on: August 06, 2012, 09:33:52 am »
+2
lol, toad.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter