Author Topic: My current program  (Read 4783 times)

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Dreyth

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Re: My current program
« Reply #30 on: April 24, 2013, 08:29:19 pm »
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FWIW: the stronger i got, the more and more narrow my stance became without me even realizing it. Squatting High bar.
Actually I believe it was either Raptor or LBSS who commented on my narrow stance a while ago on a video I posted and then it hit me that I was squatting pretty narrowly.
So what I'm trying to say is don't make squat stance width a big deal. Go with what's comfortable. Apparently the body will adjust it on its own.

didn't read thread so carefully but Raptor, are you saying your squat:bw ratio has gone up, yet your vertical has not?
I'm LAKERS from The Vertical Summit

LanceSTS

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Re: My current program
« Reply #31 on: April 25, 2013, 02:59:04 am »
+1

 Those look good Raptor, and its not how far out in front your knees go, rather where the weight is centered.  If you look at a really good squat, the weight of the lifter and the load is centered further away from the knee.  Thats where the knee stress really come into play, when the center of mass goes forward with the knees. 

 What could you high bar squat prior to your low bar?  Those looked easy, definitely not near maximal.

Yeah I know what you mean... these O-lift shoes help me not get that center of mass too forward. If I wouldn't have the o-lift shoes I would've continued to low bar squat because my knees wouldn't be happy with a center of mass forward high bar squat (like in the past). The only way I could avoid that with a regular shoe (and not elevating the heels on plates etc) would be to REALLY widen the stance.

As for the max high bar squat... I have no idea. Back in the day I had a "body-crushing" max attempt of 130 kg and then I switched to low bar, I THINK. I'm not sure. Right now my high bar 1RM is probably ~145 kg but I don't want to try it.

This 130 I lifted here ... I have no idea why it looks so easy... it was VERY difficult, not necessarily the rep itself but thinking about repeating that rep was difficult to imagine.

Probably because I'm not used to do high TUT, grinding reps. Maybe I should play around with some tempo variance work in the near future.

Thats what I figured, your low bar squat improved your high bar without having high bar squatted.  I would squat however you feel most comfortable and in a manner you know you can PROGRESS the most, with adherence to 1. an athletic stance, and 2. whatever squat gives you the biggest rom, and 3. use a correct movement pattern (dont drive your ass up first, drive your chest and shoulders up like you jump.) 

Moving the bar down 3 inches on your shoulders doesnt change a good exercise into a bad one, changing the whole MOVEMENT PATTERN does.
Relax.

Raptor

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Re: My current program
« Reply #32 on: April 25, 2013, 05:33:58 am »
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By the way - I used to squat with the feet kinda rotated a lot externally. You know, penguin squats... what would that do? I tried to figure out what is the difference between a front-oriented foot to a externally rotated foot (say 45 degrees) - that, again, could allow me to get deeper - and couldn't figure out.

I mean shouldn't the recruitment be the same? Even if you exaggerate it to prove a point (say you rotate the feet to almost having them pointing to the sides), what would be the difference in recruitment vs a front-pointed feet situation?

I haven't seen any article whatsoever about this. They all say it's "wrong" but nobody says why.

LBSS

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Re: My current program
« Reply #33 on: April 25, 2013, 09:55:25 am »
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feet more straightforward allow more torque to be applied up the legs through the hips. not to mention you're more stable.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

Raptor

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Re: My current program
« Reply #34 on: April 25, 2013, 12:17:47 pm »
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I don't understand.

I can sink into my hips better when I externally rotate my feet (say 30 to 45 degrees) and I'm definitely more stable in that position (since I don't feel like falling backwards).

I want to know what the difference in muscle recruitment is, if any.

LanceSTS

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Re: My current program
« Reply #35 on: April 25, 2013, 01:07:07 pm »
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  Its hard to say what recruitment is going on based only on the feet pointing in or out, the WAY the squat is done, ie. MOVEMENT PATTERN is sooooo many times more important as far as the transfer of training goes.

 If youre going on two similar good squats, where the chest and shouders are driven vertically, the feet pointing OUT is going to involve the adductors and medial hamstrings more, and the feet pointing straight forward, the glute med. more.

  A few degrees out is perfectly fine, once you start going duck footed though you need to work on mobility/form so you dont develop shitty movement patterns.
Relax.

Raptor

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Re: My current program
« Reply #36 on: April 25, 2013, 02:16:20 pm »
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Yeah that's what I meant - what shitty movement patterns do you risk to develop. I have NEVER seen this discussed.

It's interesting but from a specificity for the one leg jump perspective, I plant the foot of the jumping leg in a externally rotated foot anyway so it would actually be MORE specific squatting this way. Obviously the body is differently arranged in a one leg jump than in a squat so ... my comparison is kinda silly.

The problem is that I don't know where I'm lacking in terms of mobility (that is - what is causing the "duck footed" stance - probably hip flexibility?)

I guess doing that sanfranciscocrossfit squat stretch before every squat workout is a good idea, and I'm doing that already.