It’s funny, I started sumo deadlifting because Tom Kean and crew suggested it would be good with my wide stance on squats. I’ve now begun bringing my stance for squats. Ooops.
[quote]Spock81 wrote:
BUT my hamstrings are still allowed to do SOMETHING, right??? I feel guilty now if I squat and feel my hamstrings doing stuff :s.
WHy is this always so confusing :'([/quote]
LOL.
your hamstrings are very important in the squat spock.
Try to think about it like this:
at the top of the squat, the glutes and hamstrings are fully engaged, with the quads providing a supporting role. at parallel, the quads are more dominant, but the glutes and hamstrings are also engaged, below parallel, that’s all quads with the glutes and hamstrings playing the supporting role.
All the leg muscles are important, and you need all of them to be strong, but all things being equal, quads are the limiting factor.
[quote]DaveForner wrote:
[quote]Larry10 wrote:
Really nice squat Dave, I see a big improvement, you got depth much easier, and I believe it was quite a bit deeper than your other ones.
Did you bring your stance in? and point your toes more forward?
I really like how you got your knees over your toes, that helps keep you more upright.
Speaking of which, that’s why I don’t like lowbar as much, as well as you can’t get as much quads in the lift.
A lot of research suggests that the quads are the limiting factor in the raw squat, where do you usually miss your lifts?
I’m not saying go highbar, but I’d really consider going moderate bar, and working to find that shelf. I’m pretty sure that when you get the hang of it, your tendency to have your mid back round slightly will go away.
Either way, big time improvements man, I think heeled shoes are really going to improve your squat.
Next time try some videos a little to the left and to the right of the one you posted, as well as one in front if that’s possible. That will really help me out.[/quote]
Thanks for the reply, Larry.
I brought my stance in quite a bit, and my toes are quite a bit more straight.It felt more natural, if a little hard yet.
I haven’t failed a lift in a long time, and the last time I failed it was in gear. I don’t think I’ve ever let myself fail a raw lift lol. It would be good for diagnostic purposes, but I don’t think going beyond my means is good strategy either. I think I feel a slight “pause” about 3 inches out of the hole, but it doesn’t look like anything on videos.
I’ll get those angles next time. There are a few more angles on my youtube, I just dont remember which ones haha[/quote]
Good to hear Dave, really looking forward to seeing how you look in the new shoes.
[quote]DaveForner wrote:
It’s funny, I started sumo deadlifting because Tom Kean and crew suggested it would be good with my wide stance on squats. I’ve now begun bringing my stance for squats. Ooops. [/quote]
You should actually notice an improvement at meets as before you squatted with a ton of hamstrings, now you’ll be using more quads, and spreading the work out evenly over the leg.
This should let your glutes/hamstrings be fresher for when it’s time to pull.
Really like your pulls by the way, sheiko has been very good to you
[quote]Larry10 wrote:
Really like your pulls by the way, sheiko has been very good to you[/quote]
Thanks! I see lots to work on there though.
It definitely has been. I wish I had of trained this way sooner, but I’m glad I’ve found it now. I’ve only been running it since May, so I’m eager to see where I’ll be by May 2013 or Dec 2013!
From May - Sept I gained 20kg on my squat (closer to 30kg though I’d say), don’t know for my bench because didnt do Sheiko, and probably close to 30kg on my deadlift . It’s been a good ride, which I’ll keep riding!
I didn’t realise you pull sumo - you realise any total you put up is invalid until you did conventional right?? 
when is your comp again?
HA! Well you better not be arching on your benches then! lol
January 12. Right now I’m planning on changing those numbers. I think I’m going to keep it fairly conservative so that I can recovery quickly (as in, one day) and start right back to training for Nationals on the Monday after the competition.
Squat
165kg x 3 x 2 sets
190kg x 3 x 2 sets
200kg x 2 x 3 sets
Front Squat
80kg x 2 x 6 sets
I think my plan will be:
Friday 6x2 with weight X,
Monday 6x3 with weight X
Friday,6x2 with weight X plus 5kg,
Monday 6x3 with weight X plus 5kg,
etc.
Bench
95kg x 3 x 2 sets
110kg x 3 x 6 sets
95kg x 5 x 5 sets
DB Chest fly
Video, 200kg x 2, set 1:
Set 2:
Set 3:
Figured I’d stop by and say hi. I see the chucks have disappeared. Also, thanks for the overhead advice.
Why hello:)
Yep, but they make guest appearances still for bench and deadlift. I feel like the weightlifting shoes might help my bench too, allowing me to “bench on my toes” in the IPF.
No problem, man.
A1) BPA x average x 15 x 11 sets
A2) Pull ups x BW x 6 x 5 sets x Double overhand, x 4 sets Double underhand, x 3 sets neutral grip
DB Row
100 x 8 x 3 sets
Chest Supported DB Row
55 x 12 x 3 sets
Plank
BW plus 20kg x 30 second x 1 set
BW plus 40kg x 30 second x 1 set
BW x 30 second x 1 sets
Standing Band Crunch
Average and mini x 25 x 3 sets
DB Hammer Curl
DB Curl
Hey Dave,
squats are looking awesome man, big time improvements. I’m glad to see your numbers didn’t even drop like mine did.
I’m actually headed to PEI for a few days and arriving on the 27th, so hopefully we can get a training session or two in together.
Still working on sitting down into the hole instead of back. It’s coming along…slowly.
That would be great, man. Let me know when you want to train and we’ll work some stuff out.
[quote]Larry10 wrote:
I’m actually headed to PEI for a few days and arriving on the 27th, so hopefully we can get a training session or two in together.[/quote]
JEALOUS OF THIS.
I wannnnnna come!!!
Just get on a plane and head out!
Squat
165kg x 3 x 2 sets
190kg x 3 x 2 sets
200kg x 2 x 2 sets
212.5kg x 1 x 2 sets (These felt like absolute shit)
Front squats
80kg x 3 x 6 sets
Bench
95kg x 3 x 2 sets
110kg x 3 x 2 sets
115kg x 2 x 2 sets
110kg x 3 x 2 sets
Here’s one of the front squat sets, other videos on the channel:
Nice front squats Dave,
Do you ever do any dynamic stretches for your hamstrings?
After watching that angle, I can say for sure your back rounding is caused by this.
I think if you can loosen up your hamstrings a bit, you’ll be able to keep position much better.
And I’ll facebook you my cell number and we’ll hook up over xmas.
Spock, you’re invited too!
Thanks, Larry. Here’s my warmup usually:
Foam roll upper back, hamstrings, calfs, IT bands.
Lacrosse ball upper back (scapula), glutes
Barbell roll hamstrings
Barbell roll medial chain
Dynamic warmup you posted and some leg swings pull myself down into squat position lol
Seated box jumps
Sounds good, mate. Looking forward to it.