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  • Was a nice lift. If you stick with the tech I...

    Was a nice lift.
    If you stick with the tech I think you'll want a good regular dose of just below the knee pause deads for assistance
  • Varies but tradition a 2x4 yeah. So 1 board is...

    Varies but tradition a 2x4 yeah.
    So 1 board is generally 1.5 inches, 2 board 3 inches etc
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    Smaller plates? You create a longer RoM movement...

    Smaller plates? You create a longer RoM movement which neccessatates your hips being even higher.

    Could be a useful assistance movement for you if that's where you are weak, I wouldn't use it in...
  • It doesn't matter per say, but in case you care...

    It doesn't matter per say, but in case you care that's reds in most meets for me. Not locked out.

    Easy 45m day 3 for me today.
    Week 1, Test on week 4.

    High Bar Squat, beltless
    110 x 3@8 110 x...
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    Just use a different variation and different...

    Just use a different variation and different protocol for each day.

    It does have to be HLM stuff at all, but you probably want to vary the stress enough to get a different effect (unless running...
  • Well. If you do 30 half squats you aren't doing...

    Well. If you do 30 half squats you aren't doing twice as many reps as 15 full
    You're doing the top half RoM 30 times, and the bottom half 0 times.

    Stating the obvious but that is actually a...
  • Hell yeah it does. That was a stupidly clean set.

    Hell yeah it does.
    That was a stupidly clean set.
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    Sumo. When it moves well anyway

    Sumo. When it moves well anyway
  • Solid day 3 for me today. Nothing new just...

    Solid day 3 for me today.
    Nothing new just getting work in.

    5cm pin press
    Up to 110 x 3@8 *2 sets

    Beltless 2ct Squat
    105 x 3@8
    100 x 2@6 *4 sets
  • Getting there, bench is a bit stagnant but will...

    Getting there, bench is a bit stagnant but will see how we do.

    I just meant weight, the weight should get closer to your Tng weight with lower reps and practice
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    Unless you're adding accommodating resistance on...

    Unless you're adding accommodating resistance on top of those dynamic effort %s I think you'd get a lot more out of higher %s.

    I recently did 70% 4s on squat for example and they weren't anywhere...
  • The pause will be closer to Tng with lower reps....

    The pause will be closer to Tng with lower reps.

    Particularly when you get used too it.


    Looking forward to seeing a solid comp bench test from you in December.


    Week 3 of 4
    Day 1
  • Thats a junkyard barbell and a half, even most...

    Thats a junkyard barbell and a half, even most cheap commercial bars at worst have a ****ty hybrid ring between 32 and 36.

    Ive never seen 27 lol.. That's bizarre
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    You can't fall backward unless the weight is...

    You can't fall backward unless the weight is shifting behind your centre of gravity.

    So you are either most likely not allowing enough knee travel and overbiasing the hips.

    Squat is a balance...
  • I'll disagree with the above. There's not enough...

    I'll disagree with the above.
    There's not enough evidence to suggest the bar being higher would be better.

    However, why don't you try a wider grip. I know keeping hands close feels like you get...
  • They are uninformed. There is no technical...

    They are uninformed. There is no technical requirement or injury risk for knees going past toes. If you want to actual stress the quads it's something you do intentionally, such. Platz squats, hack...
  • You can aim for some form of so called overload...

    You can aim for some form of so called overload without expecting a certain rate (which is generally foolish at all levels).

    Or you can run by the book garbage with set progression
  • Not really. The differences are largely...

    Not really.

    The differences are largely overstated, particularly in terms of what type of routine to run, how much volume, what intensity etc.


    I don't think the terms make much sense at all...
  • You try to stay to upright, which is why your...

    You try to stay to upright, which is why your upper back rounds and hip tucks pretty quickly on the descent.

    If you allow some more lean and let the hips come back as you sit down you'll end up...
  • Well that sucks. Sorry mate. Looks like a...

    Well that sucks.

    Sorry mate.

    Looks like a great meet with smart choices. Well played.
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