I didn’t see no squats… I was distracted…
No for real ahah you are using your quads of course! How much is that? That was a nice effort for sure!
You squat like I used to do, lots of hips indeed. But you’re a tall long-lifted guy as well so… I could see that you’re driving perhaps too much through the heel and not the whole foot (rep 1)
Honestly nothing that pause squats and front squats wouldn’t cure
It’s very distracting, she works there.
Haha, of course they’re being used but like… I should be using them more is what I’m guessing. As you point out it’s a very hip dominant squat and I see my knees shooting back early in the movement. Its only 120, I’ve lost some strength.
I do plenty of front squats. Not any pause squats. I’ve thought about taking a few weeks and just doing three full-body workouts, omni-contraction style, to clean up my lifts. Maybe tacking on a explosive+arms day or a BB session. But maybe pause squats alone would suffice at least to resolve this lift.
Hey man,
first of all it’s great to see this log so active again. I’ve been reading along but haven’t contributed in a bit.
I don’t see a lot of problems with that squat. It was just heavy and therefore revealed a little bit of hip shift backwards, coming out of the hole. I’m not convinced that this is caused by weak quads. I have an uneven distribution between muscles in mind as the suspect. To be more presice I think it’s possible that your hips aren’t “switched on” to immediately initiate the concentric.
I am interested in what you do with your feet when you squat. I used to not actively pay attention to that and when I figured it out, it was a huge eye opener.
I’m not sure, I’ll think about it more attentively next session but I usually go with putting pressure on the outside of the feet, gripping and twisting the floor apart but I think when weights get heavy I might forget.
What helped me was applying the technique of the “tripod foot” as described by Dr. Aaron Horschig(?) In his book “the squat bible”. When I grab the ground with my toes, like my feet are claws that I dig into the ground, everything around my hips immediately is much more switched on and tight.
Tripod because there are three points of contact.
How do you guys focus on so many things when squatting?
I don’t, I manage to lose this mindfulness a lot but if I’m mindful of it every time as I work up I’m hoping my brain eventually starts defaulting to the cues I know that it needs.
Ah, rooting. I have half a mind to try standing Pulldown abs as part of my warm-up later. Tate says it’s a good way to practice rooting before a workout.
I don’t focus on too much mindfullly: Spinal alignment (not overarching and keeping pelvis leveled/ in line with spine), the foot thing and bracing. The rest (knees out and hips back to a degree) is on auto pilot.
Never mind the squats - the gym music is genuinely horrendous.
Indeed. Earbuds mandatory
@dagill2 We’re reusing the same committed tag as last time? No new one? #comitted2020?
Comitting to:
Continuing with my ongoing experiment which is based on practicing my main lifts often (3x/wk). This was inspired by only finding my groove at the end of my main sets each and every squat session and deciding I needed to do it more often combined with the suggestion to do tempo squats from @aldebaran. Therefore, I’m hodge-podging an omni-contraction weekly layout that I just more or less made up on my own.
In essence M/W/F is,
Squat
Bench
Deadlift
Followed by some accessory stuff. Saturday is an athletic or BB day, so either cleans and stuff, or BB work. Climbing Sundays and Tuesdays at the moment because that suited a friend better.
For now, Friday’s are the “concentric” day as that seems easiest to follow with a BB/Power session (followed by delts).
I want added Legs on Wednesday, because Thursday becomes a proper “rest day”. Therefore, it must be my “isometric” day.
And, lastly, Monday will be “eccentric” day (followed by chest/back).
Other options I’m considering is M: Pushing, W: Pulling, F: Legs, and then Saturday is only BB work.
Will continue with this until I don’t want to anymore. Then going to revert to what I outlined previously (but I guess with different training days as my ordinary press/squat/bench/deadlift-cadence is slightly out of whack from the change in climbing days)
but presumably allowing myself to stay with a block for as long as it continues to be productive (I need to spend more time in the lower rep ranges).
Finally, SVR II as a ultimate fall-back.
Wish me gains.
@Chris_Colucci is this something we can do?
These are some explosive deadlifts
Not sure if you mean technically/how-to, but folks should be able to edit the first post of their own threads with whatever tag.
But, in practicality, I do kinda like the subtle symbolism of not changing it, since it’s, ya know, about being consistent.
I didn’t know we could make our own tags, but if so, I can get that sorted. Thanks for the info.
I kinda like the idea of keeping it consistent, but I also think it would be easier to keep track with a separate tag for each year, in the same way as the Transformation challenge.
My thinking is the same
Solid plan. I suggest on eccentric and isometric day to do RDL instead of DL.
Usually you don’t have to have to add more leg work to this unless it is a very blatant weakness
Because?
It’ll be very minimal. Just some quad touch up.
Yeah I’m more used to the “athletes” variation. If you want better DL then do regular DL.
Excited to see how it goes! Bought one program of that kind but never tried yet