Author Topic: My quads suck  (Read 13035 times)

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Raptor

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My quads suck
« on: December 05, 2012, 03:58:59 pm »
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So I went to the gym to do my "volume day" of squats and thought "OK, let me try some ATG, heel elevated narrow stance squats to hit the quads more" - also with a more upright torso.

Well guess what? 85 kg x 8 reps was HARD... this coming from a guy with a wide stance, heels not elevated, low bar squat 1RM of 160 kg. I'm also at 87.5 kg so I'm struggling to do 8 reps with a weight LOWER than 1x.

If anybody was wondering why the hell I suck at jumping off two feet and why my half squat is so bad well - there you go.

I think in the half squat I'm lifting as much as my quads allow - the same happens with the full low bar squat - I'm limited in both of these exercises by the quads, so there's no difference in between them (not such a big difference, that is).

I will continue to use narrow stance, ATG squats and 20 rep slow tempo leg presses to build my quads (as long as my right knee will allow it).

If anybody has any other ideas it'll be appreciated. :raging:

LBSS

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Re: My quads suck
« Reply #1 on: December 05, 2012, 05:17:56 pm »
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TKE? front squats?
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

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Raptor

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Re: My quads suck
« Reply #2 on: December 05, 2012, 05:19:45 pm »
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Meh... TKEs are too easy... front squats - I can't do them. My knee hurts while doing high bar back squats so... but even if that wasn't an issue, my lack of upperbody flexibility wouldn't allow me to hold the bar on the shoulders... I'd have to keep the bar on the chest using my arms. I'd also probably start to bend forward while going down etc... unless I get some O-lift shoes.

LBSS

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Re: My quads suck
« Reply #3 on: December 05, 2012, 05:26:57 pm »
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what's wrong with your knee that it hurts even on HBBS? try leg curls, maybe? BSS with front foot close to the bench, so knee flexion emphasis?
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: My quads suck
« Reply #4 on: December 05, 2012, 05:32:50 pm »
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what's wrong with your knee that it hurts even on HBBS? try leg curls, maybe? BSS with front foot close to the bench, so knee flexion emphasis?

I have no idea what's up with my right knee. There's "something" moving in it and it hurts there. It happens after the first 20 degrees of flexion or so (basically 1/4 to 1/8 squat). If you push your finger in that area and keep... whatever it is out there from moving it's OK. But if you take the pressure off it moves and it hurts. Maybe it's a piece of meniscus that's loose? The doc didn't know what to make of it. He said I need an MRI but it's about 200$ or so. And I'm afraid of going into a weird, claustrophobic tube.

But that right knee is a HUGE factor in my sucky two leg jumps... I put a ton of force into the ground but before the take-off I decelerate to take pressure of it... it's pretty much automatic, like the body is trying to protect it. So I guess there's no hope in me jumping well off two feet considering all this.

Yeah, the narrow stance BSS is one of my ideas as well. I really like the slow tempo leg press though - I can put my feet in a series of ways on the platform.
« Last Edit: December 05, 2012, 05:35:05 pm by Raptor »

vag

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Re: My quads suck
« Reply #5 on: December 05, 2012, 06:14:30 pm »
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FWIW , i couldn't do a proper front squat even with an empty bar before lifting shoes. After getting them i lifted 3*60kg and 1*70kg at my first front squat session ever. 2nd session i did 10*50kg and 3d session 3*8*55kg. So yeah, if you can get those shoes, they make a world of difference, i witnessed it in front and HBB squats.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

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: My quads suck
« Reply #6 on: December 05, 2012, 06:43:41 pm »
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Yup, I was actually thinking about what you said... I definitely need to get these shoes... hopefully I won't get the sucky powerlifting shoes.

I'm thinking of getting the Adidas ones from eastbay, even though they're expensive.

pelham32

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Re: My quads suck
« Reply #7 on: December 05, 2012, 07:18:57 pm »
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FWIW , i couldn't do a proper front squat even with an empty bar before lifting shoes. After getting them i lifted 3*60kg and 1*70kg at my first front squat session ever. 2nd session i did 10*50kg and 3d session 3*8*55kg. So yeah, if you can get those shoes, they make a world of difference, i witnessed it in front and HBB squats.


What kind of Olympic shoes did you get Vag? I think we are the same height and have more or less the same body structure.
Goal

windmill consistently/ touch top of the square consistently



weight= 193
height= 6'3 1/2
highest touch= top of the square, which is 11'4

LBSS

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Re: My quads suck
« Reply #8 on: December 05, 2012, 09:08:53 pm »
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Yup, I was actually thinking about what you said... I definitely need to get these shoes... hopefully I won't get the sucky powerlifting shoes.

I'm thinking of getting the Adidas ones from eastbay, even though they're expensive.

just get rogue do-wins. they're like $80 cheaper than the adidas ones.
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

TKXII

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Re: My quads suck
« Reply #9 on: December 05, 2012, 10:13:01 pm »
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did heel elevation help with knee?
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

vag

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Re: My quads suck
« Reply #10 on: December 06, 2012, 03:34:11 am »
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I got the adidas power perfect ii. Be careful NOT to confuse them with the adidas powerlift trainer, they look almost idenical but they are different shoes ( e.g. powerlifts have deformable lower heel ), hence the price difference.

Here are both on the official US Store :

http://www.adidas.com/us/product/mens-training-power-perfect-20-shoes/EV210?cid=G17563

http://www.adidas.com/us/product/mens-weightlifting-power-lift-trainer-shoes/SN823?cid=G45631

Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

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: My quads suck
« Reply #11 on: December 06, 2012, 08:23:33 am »
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I'm not living in the USA so I don't have access to all these stores. Even if I did, it's really complicated to get them here. My only choice is getting whatever it is on eastbay.com since I have friends that bribe the custom house to pay less tax.

So... I only got those few choices on www.eastbay.com

Don't bother with any other US sites or whatever.

vag

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Re: My quads suck
« Reply #12 on: December 06, 2012, 08:52:50 am »
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^^^
I was answering to pelham, the US store hyperlinks were to clarify they are different shoes and show which is which , US official store is the most efficient for that purpose.
Did you check the german and english ebay? There were also a few in amazon.co.uk but amazon doesn't ship shoes to Greece , check that out too, maybe they ship to Romania.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

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?

LBSS

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Re: My quads suck
« Reply #13 on: December 06, 2012, 09:44:40 am »
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living in america rules. everyone ships here and you don't have to pay VAT so shipping usually ends up being "free" after you take off the VAT costs.
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: My quads suck
« Reply #14 on: December 06, 2012, 11:33:18 am »
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