Yeah. I appreciate and honor his concern, but he doesn’t lift anymore. Some things he told me have been incorrect, but I never tell him that out of respect for him.
A lot of times he claims I think I know everything, but in some cases he just won’t admit that he doesn’t know.
Low reps? I don’t do that. I do 3 sets of 6 reps most times.
You’re right about partial squats, I was planning on implementing them but I just didn’t for some reason honestly, besides in French Contrast, which I rarely do. I wanted to reach a 2x bodyweight deep squat before I started doing explosion work. I don’t really know though.
My dad would probably be angry at me for “asking strangers online” about this. Plus he said, " And this is the last time I will talk to you about this. Let this be a lesson to leave well enough alone."
I’ve seen the football players at school train, but, not to be cocky, their methods lost credibility when I saw their exercise form, they rather muscled their way through and the coaches didn’t bother to help them. Lol one of the football players saw me squatting (I was known throughout the football team for having a squat much higher and deeper than everyone in the school) and told me ,“Bro, you must have a very strong back!”
I’ve done depth jumps, but I didn’t get much from them for some reason.
Power cleans interest me.
Also, today and yesterday my back started hurting again… I hadn’t deadlifted since Friday, and I haven’t squatted in almost 2 weeks. But I was sitting all day… the problem started when we got back to school in September, and I was sitting morel, and one day we were sitting in AP physics class in the stools without any back support, and I was sleepy because it was the end of the day, and I had went to the weight room earlier during lunch. Inthink sitting has a lot to do with this issue. It hurts when I sit for awhile.
I don’t have much to add except power cleans are fun!
Some say box squats are better for developing explosive power, but power cleans also teach you to absorb force and move your feet quickly under a heavy load.
FWIW, I always feel a little quicker on my feet after including a lot of power cleans and power snatches.
Yes I should probably implement them. They are also said to bridge the gap between strength and explosive power, and that’s a problem I have. I have a high squat, but a lower comparative vertical jump to match. I was once able to squat 2x bodyweight ATG, but I still couldn’t dunk, and still can’t dunk, despite basketball training put with it.
A lot of “basketball” methods are crap though, training endurance and “hard work” capacity over actual athletic ability.
How much core and posterior chain work do you do? I used to have very similar issues as you. Get up to a decent squat just to get a low back injury and lose it. After doing this cycle for a bit, I actually hit a deer on the freeway going about 55-60 mph and the way I was sitting on impact caused a buldged disc and some spine/neck issues. Long story short, I wasn’t able to squat or dead a ton so I started using the hyper extension, doing a ton of glute ham raises on a box, and really hammering my core by doing a ton of planks, ab wheel and stabilizing work. This, added with a ton of ham curls and glute work, I squatted 315 for 5 after not squatting for a couple of months and deadlifted around 440 after coming back to them and haven’t had a back issue after. Sorry for the long winded reply, but really focus on the back of your body and your “ab belt” along with hammering your mobility and you should be able to at the very least maintain your strength. Hope this helps brother!
The hyper extension and glute ham raise have machines right? I used to do more ab work often but since I’ve kind of just faded away.
During my last month long break, I lost a lot of strength even though I did glute bridges. This time I think I will attack everything even harder and see what happens. I hope you’re right about this.
Also, what advice do you have on assistance work?
How exactly did you program these other exercises for strength gains? It would be useful to have a base structure
I have always found bridges to be more of an activation exercise more so than a strength builder in my experience. And I can’t really give you a workout because I really know nothing about you. I’ve never met you, seen you, or really seen you train so I have no clue as to your history. Also, what works for me may not work for you. It was simply a suggestion. The main reason I truly believe most people fuck up on the squat and dead (and even the ohp sometimes) is due to a lack of strength in the midsection from every angle. If you look a people who do a lot of weight on these exercises, they tend to have thick abdominals, thick obliques, and massive spinal erectors. These are built through a lot of hard ab and low back work as well as practicing the movement until its movement patterns are ingrained into you.
Yes. I understand. Thanks for that advice.
No problem man. You seem like a smart kid and you’re definitely heading in a better direction than I was at your age. Keep up with your training and don’t let it get you down.
Clean style deadlift will work the quads a lot. Very similar to squatting the weight up.
Will definitely check them out.