Author Topic: chasing athleticism  (Read 923669 times)

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LBSS

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Re: chasing athleticism
« Reply #525 on: December 10, 2012, 01:53:38 pm »
0
neck 15.75", height 71", measured waist 32"

6%   29.87   Athletes
7%   30.26
8%   30.65
9%   31.05
10%   31.47
11%   31.90
12%   32.33
13%   32.78


sounds about right.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

Raptor

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Re: chasing athleticism
« Reply #526 on: December 10, 2012, 05:21:26 pm »
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I need to measure some stuff... brb

Raptor

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Re: chasing athleticism
« Reply #527 on: December 10, 2012, 05:44:09 pm »
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I end up at 39 cm neck and 90 cm belly giving me 18-19% bodyfat.
« Last Edit: December 10, 2012, 05:47:12 pm by Raptor »

entropy

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Re: chasing athleticism -- w2d3
« Reply #528 on: December 12, 2012, 05:06:31 am »
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Training
FS 4x100, 5x99.5 (PR)
BSS 35x5R, 35x5L, 35x4R (fail), 35x4L, 35x5R, 35x5R

OHP 2x5x56, 8x50

FS notes:
Was annoyed at not getting the 100kg pr, so decided to attempt a closeby 99.5 pr on the 2nd set. Got it but form left much to be desired. So next week i'll probably get 100x5 and then i'll see what to do about progressing from there.

BSS notes:
My right side is a lot weaker than L. I can go deep (touching ground with knee) on L. Not so much on R. Good! This means i've got an imbalance and I have an exercise which will fix it hopefully!

Shit failed BSS at the bottom of the last rep. had to jerk the barbell over my head, then drop it infront of me. Not sure how i'm supposed to fail these without breaking my shit.

Ok back into the rack, the pins will save me if I get trapped. Sorted out.


Anyway i'm fucked off with with my problems with squat form. I dunno if it's my body dimensions, my bent bar, the not level floor, or just flexibility but i've had enough with asymmetry. The bar isn't straight on my back, isn't straight out of the hole. Was thinking since i pay for medical insurance regularly I should probably try geting something back for my money and try seeing a physiotherapist, if it will help rule out a few of these factors. They tend to be useless quacks in my experience but surely this isn't a difficult problem to diagnose..?

Just another thought. If the problem is imbalance - I should try unilateral exercises. I've wanted to try bulgarian split squats earlier this year. But I couldn't because of a persistent ankle injury. I'm healed from that now so I might give it a shot. I just realised I don't even have to use a lot of weight. Suppose I work up to 100kg BSS then that's plenty of weight for just 1 leg. right? It shouldn't be too unsafe. I'm not used to training outside the cage though so it feels a bit weird.
« Last Edit: December 12, 2012, 10:21:19 am by entropy »
Goals: Cutting to 6-8% bodyfat

entropy

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Re: chasing athleticism
« Reply #529 on: December 12, 2012, 06:39:37 am »
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Thoughts on BSS

I like these a lot. I found myself falling out of balance at first but I think it's just a matter of practice. Here are my immediate observations after the first time doing these.
  • L leg a lot stronger but got a sick burn - meaning the FSs done earlier exhausted this leg
  • R leg was struggling with the weight (lack of strength) but no burn

So hopefully 2 things will happen from BSS - R leg will catch up strength wise to L. And 2, once R has caught up to L - L won't be so fatigued from FS/BS because R leg will be contributing it's fair share.

Once the above correction takes place - hopefully I will cure this R hamstring tendon funkiness too.

And here begins the BSS experiment.
Goals: Cutting to 6-8% bodyfat

Raptor

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Re: chasing athleticism
« Reply #530 on: December 12, 2012, 08:51:28 am »
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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).

entropy

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Re: chasing athleticism
« Reply #531 on: December 12, 2012, 08:53:37 am »
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I'll PM you a video, tell me if i'm doing them ok. Thanks.
Goals: Cutting to 6-8% bodyfat

Raptor

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Re: chasing athleticism
« Reply #532 on: December 12, 2012, 09:03:54 am »
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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.

entropy

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Re: chasing athleticism
« Reply #533 on: December 12, 2012, 09:08:25 am »
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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.

No man the front squat experiment to build quads was a big failure. It didn't do jack shit for quads. I just end up going ATG which stretches some muscles (dunno which, glutes, hips, hamstrings or someshit) and i come out of the hole strong, and most of the time quads just chill and go along for the ride without much involvement! I think I use more quads in BS actually, but I suck at BS and have given up on them almost.

I want to use the BSS to build symmetric leg strength. which i haven't done using FS or BS .. not glutes!!

what's a good (lower) back exercise for me btw?
Goals: Cutting to 6-8% bodyfat

LBSS

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Re: chasing athleticism
« Reply #534 on: December 12, 2012, 09:44:06 am »
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you can shift the focus of BSS within your leg by moving your forward foot closer to or farther from the bench. closer = more quad, farther = more hip. have you considered doing TKE's or something as part of the warm up? you might just have trouble activating your quads at all, "feeling" them working.

for low back it's all about hypers and reverse hypers. you can do reverse hypers on a kitchen table.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

entropy

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Re: chasing athleticism
« Reply #535 on: December 12, 2012, 09:50:25 am »
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you can shift the focus of BSS within your leg by moving your forward foot closer to or farther from the bench. closer = more quad, farther = more hip.

Will experiment with this, thanks.

Quote
have you considered doing TKE's or something as part of the warm up?

Never heard of those before. i'll try them out.

Quote
you might just have trouble activating your quads at all, "feeling" them working.

well dunno. it might be a dysfunction. It doesn't show up on FS. my FS is pretty symmetric (except right hamstring gets some kind of pathology at the bottom of the movement which I don't understand very well). But at least to the eye FS looks symmetric. BS is another story altogether. I'm so L leg dominant on BS it's day and night. I literally shift the weight to my L leg coming out of the hole, it's that blatant.

Quote
for low back it's all about hypers and reverse hypers. you can do reverse hypers on a kitchen table.

hmm k.
Goals: Cutting to 6-8% bodyfat

entropy

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Re: chasing athleticism
« Reply #536 on: December 12, 2012, 10:27:05 am »
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Here is a summary of what i'm going on about -
  • Use BSS to fix strength imbalance of R leg << L leg
  • In addition to correcting the imbalance the BSS will also improve quad strength of both legs
  • Use extra leg strength from BSS to improve form on the last 1/3rd of front squat
  • Use corrected leg strength symmetry to backsquat with great form

So BSS will help both FS and BS. It will help BS the most because of its corrective effect on asymmetry. It will help FS too because more leg strength -> better FS form. My current FS being limited by leg strength as i'm very strong out of the bottom of the hole but weak at finishing the last 1/3.

Does this make sense?

My goals are still much the same - I like FS as my favorite squat exercise and will continue to use it as my main squat with the goal of hitting a FS ~ 1.9xBW, BS ~ 2xBW.

I just see correcting imbalance as neccesary for going further because i'm currently limited by the imbalance from doing backsquats well. And FS are limited by leg strength but unfortunately I can't see a way to improve leg strength using FS alone. I seem to have turned the FS into one that doesn't emphasis the quads somehow and it is the BS for me which is the more leg dominant exercise. But the problem with the BS is my form is horrendous due to the assymetry. So hopefully once symmetry is restored, I can use the BS to add tons of leg strength which will carry over to the FS as well.
« Last Edit: December 12, 2012, 10:41:26 am by entropy »
Goals: Cutting to 6-8% bodyfat

Raptor

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Re: chasing athleticism
« Reply #537 on: December 12, 2012, 11:36:07 am »
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I remember Kelly saying a good front squat number is 80% of your back squat number in VJB 2.0

entropy

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Re: chasing athleticism
« Reply #538 on: December 12, 2012, 11:54:25 pm »
+1
Mad DOMS in glutes post BSS. Wasn't expecting that but looks like you were right raptor. Nothing in quads (or hams for that matter). Maybe it's not heavy enough yet to make my quads sore? :(

Kelly is setting the bar low there, 80% of BS is pretty inefficient, maybe if you use a belt on BS and don't go very deep and get bent over a lot? Dunno. Mine is closer to 100% lol. I like it that way. A good oly lifter has a ratio closer to 90-95% from what i've read though.
Goals: Cutting to 6-8% bodyfat

Raptor

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Re: chasing athleticism
« Reply #539 on: December 13, 2012, 01:19:16 pm »
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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).
« Last Edit: December 13, 2012, 01:20:57 pm by Raptor »