Is a 4:16 1000 meter row utter shit?
we’re both doing cube stuff yayayayayay
[quote]xjusticex2013x wrote:
Is a 4:16 1000 meter row utter shit?[/quote]
yes
Thursday-12/27/12- Squattin’ Fer speed
Immediately when I woke up- Foam Rolled everything
BB Rolled Hammies
Ankle Extension Distraction- x10 with anterior then posterior distraction
Hip Opener Distraction- Strong band- 1min then 10 lunges
10 OH Squats
Shoulder disloactions
Shoulder Pinch and press
Squats- 315x10x2 in 11:00. No belt no box
Squat GMs- 135x5x10
Back was too lit up to unrack the bar. More tomorrow.
[quote]xjusticex2013x wrote:
Is a 4:16 1000 meter row utter shit?[/quote]
I’ve never done a 1,000. I’ll let you know tomorrow morning. haha.
[quote]PlainPat wrote:
we’re both doing cube stuff yayayayayay[/quote]
It’s very exciting isn’t it? Just messing around with some stuff. Peaking for a meet seems f*cking impossible with this set up but whatever.
Mike, do you use olympic shoes for squatting? If so, which ones do you like?
[quote]StormTheBeach wrote:
[quote]xjusticex2013x wrote:
Is a 4:16 1000 meter row utter shit?[/quote]
I’ve never done a 1,000. I’ll let you know tomorrow morning. haha.[/quote]
Sounds like a plan lulz.
What can I do to get stronger out of the hole in the squat? I think it is my quads being weak as shit.
[quote]Consul wrote:
Mike, do you use olympic shoes for squatting? If so, which ones do you like?[/quote]
I’ve got a pair of reebok oly lifters (onlt because I had a 75% discount). I am not a fan of any lifting with a rasied heel. Especially under really heavy weights. Personally, I think oly shoes maks mobility problems. Check out mobility WOD and the 10 minute squat test. If you can do that, perfectly, then go ahead and get some oly shoes.
[quote]xjusticex2013x wrote:
[quote]StormTheBeach wrote:
[quote]xjusticex2013x wrote:
Is a 4:16 1000 meter row utter shit?[/quote]
I’ve never done a 1,000. I’ll let you know tomorrow morning. haha.[/quote]
Sounds like a plan lulz.[/quote]
I woke up sick as shit today so I wasn’t expecting too much out of the row… I still got 3:32. haha. Sorry, man.
[quote]Drake37 wrote:
What can I do to get stronger out of the hole in the squat? I think it is my quads being weak as shit.
[/quote]
This is a tricky question. Mechanically, you could have some form issues going on. If your knees and hips are breaking at the same time when you intiate the squat, you could be loading your quads instead of your hips. This will shut off your glutes and make the concentric more of a leg press/back extenstion than hip abduction/hip extension. Really take a look at that first before you change any training around or add new exercises. Also, if your hip flexors and/or hamstrings arent mobile, they will pull your hips all over the goddamn place.
Physiologically, the bounce out of the hole is 100% the stretch shortening cycle. So, speed. Jumps that mimic squatting patterns work wonders. So do speed squats with and without a box. Also, make sure you do some direct glute/hamstring work because this is where all reversal strength comes from.
Sorry I can’t really be more specific than that.
[quote]StormTheBeach wrote:
[quote]xjusticex2013x wrote:
[quote]StormTheBeach wrote:
[quote]xjusticex2013x wrote:
Is a 4:16 1000 meter row utter shit?[/quote]
I’ve never done a 1,000. I’ll let you know tomorrow morning. haha.[/quote]
Sounds like a plan lulz.[/quote]
I woke up sick as shit today so I wasn’t expecting too much out of the row… I still got 3:32. haha. Sorry, man.[/quote]
It’s all gravy. Next time I’ll get my head out of my ass and try harder.
[quote]StormTheBeach wrote:
[quote]Consul wrote:
Mike, do you use olympic shoes for squatting? If so, which ones do you like?[/quote]
I’ve got a pair of reebok oly lifters (onlt because I had a 75% discount). I am not a fan of any lifting with a rasied heel. Especially under really heavy weights. Personally, I think oly shoes maks mobility problems. Check out mobility WOD and the 10 minute squat test. If you can do that, perfectly, then go ahead and get some oly shoes.[/quote]
Well, I have done that test - I sucked. I’ve improved a lot since then, but I’m nowhere near that level yet.
Is a rumble roller worth purchasing? I have a pretty decent foam roller and a lax ball. Yes, I am trying to spend my xmas money on treating myself to something lol.
[quote]StormTheBeach wrote:
[quote]Drake37 wrote:
What can I do to get stronger out of the hole in the squat? I think it is my quads being weak as shit.
[/quote]
This is a tricky question. Mechanically, you could have some form issues going on. If your knees and hips are breaking at the same time when you intiate the squat, you could be loading your quads instead of your hips. This will shut off your glutes and make the concentric more of a leg press/back extenstion than hip abduction/hip extension. Really take a look at that first before you change any training around or add new exercises. Also, if your hip flexors and/or hamstrings arent mobile, they will pull your hips all over the goddamn place.
Physiologically, the bounce out of the hole is 100% the stretch shortening cycle. So, speed. Jumps that mimic squatting patterns work wonders. So do speed squats with and without a box. Also, make sure you do some direct glute/hamstring work because this is where all reversal strength comes from.
Sorry I can’t really be more specific than that.[/quote]
I might be opening a can of worms here, but I’ve gotta ask. Some people really advocate the hip abduction/extension type of squat with the sit back back push the knees out hard and others advocate the knee/back extension with breaking at the knees/hips at the same time and sitting down rather than back. I’ve seen videos of both with great success.
IPF lifters seem to do the latter more often as well as Easter European and Russion PLers. Is one better than the other in certain circumstances for certain people? Is one always better than the other in your opinion? If so why?
[quote]Consul wrote:
[quote]StormTheBeach wrote:
[quote]Consul wrote:
Mike, do you use olympic shoes for squatting? If so, which ones do you like?[/quote]
I’ve got a pair of reebok oly lifters (onlt because I had a 75% discount). I am not a fan of any lifting with a rasied heel. Especially under really heavy weights. Personally, I think oly shoes maks mobility problems. Check out mobility WOD and the 10 minute squat test. If you can do that, perfectly, then go ahead and get some oly shoes.[/quote]
Well, I have done that test - I sucked. I’ve improved a lot since then, but I’m nowhere near that level yet.
Is a rumble roller worth purchasing? I have a pretty decent foam roller and a lax ball. Yes, I am trying to spend my xmas money on treating myself to something lol.
[/quote]
YES. Get the extra firm one and use it everyday. Honest to God, the rumble roller is one of the greatest inventions ever. I stry to use it every morning when I get up and before I start my warm-up for my heavy training sessions.
You cn fix 99% of pain issues with some knowledge, a rumble roller, and a lax ball.
[quote]Fletch1986 wrote:
[quote]StormTheBeach wrote:
[quote]Drake37 wrote:
What can I do to get stronger out of the hole in the squat? I think it is my quads being weak as shit.
[/quote]
This is a tricky question. Mechanically, you could have some form issues going on. If your knees and hips are breaking at the same time when you intiate the squat, you could be loading your quads instead of your hips. This will shut off your glutes and make the concentric more of a leg press/back extenstion than hip abduction/hip extension. Really take a look at that first before you change any training around or add new exercises. Also, if your hip flexors and/or hamstrings arent mobile, they will pull your hips all over the goddamn place.
Physiologically, the bounce out of the hole is 100% the stretch shortening cycle. So, speed. Jumps that mimic squatting patterns work wonders. So do speed squats with and without a box. Also, make sure you do some direct glute/hamstring work because this is where all reversal strength comes from.
Sorry I can’t really be more specific than that.[/quote]
I might be opening a can of worms here, but I’ve gotta ask. Some people really advocate the hip abduction/extension type of squat with the sit back back push the knees out hard and others advocate the knee/back extension with breaking at the knees/hips at the same time and sitting down rather than back. I’ve seen videos of both with great success.
IPF lifters seem to do the latter more often as well as Easter European and Russion PLers. Is one better than the other in certain circumstances for certain people? Is one always better than the other in your opinion? If so why? [/quote]
This si a fantastic question and I have a really shitty answer too it.
The short answer is it completely depends on body type and muscle origin/insertion. Yes, squat form is 100% genetic. That being said, technique is always the same for great squatters. Check out any video of Henry Thomasson. Hips break first then it looks like he is doing a couple of sets on the yes/no machine (hip abduction/adduction machine). His technique is the most extreme example of hips abduction in a squat that I can think of. Then watch Chad SMths 900 whatever raw. Hips break first but then it looks like an oly squat. Same with the pat mendez video that makes everyone pants explode.
I always advocate the hard hip abduction to novice lifters because, for the most part, weak hips are common place. If they are more built for an oly style, hard knee flexion/butt loads of ankle flexion, so what? The difference just starting out will be minimal and they are developing more posterior strength than they would be just doing what they were naturally good at.
I hope this makes sense. I never take medicine but found out I have strep and the cough suppresant/throat number shit they gave me is making me feel nuts.
Thanks for the reply. Maybe when you’re feeling less nutty you can give me an idea of what types of builds are better made for each.
Thanks man! I know it is hard to explain how I squat via the internet but I try to make sure I break at the hips first and force out my knees. I have a slightly wider than shoulder width stance. The weight feels light on my back, but when I get down its like someone unplugged my quads. There is just no strength there.
My plan is to do a lot of volume with jumps, lunges, and squats.
I’ve been doing 6 sets of 2 kneeling jumps. Will that help?
[quote]Drake37 wrote:
Thanks man! I know it is hard to explain how I squat via the internet but I try to make sure I break at the hips first and force out my knees. I have a slightly wider than shoulder width stance. The weight feels light on my back, but when I get down its like someone unplugged my quads. There is just no strength there.
My plan is to do a lot of volume with jumps, lunges, and squats.
I’ve been doing 6 sets of 2 kneeling jumps. Will that help?[/quote]
Paused squats.
CS