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Personal Journals discussion on HIThoppers Training Journal, within the Members Section; That some good info there Eric. Makes me think about my squats a little. I think why I've been having ...


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Old 04-06-2008, 01:06 PM   #391
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That some good info there Eric. Makes me think about my squats a little. I think why I've been having trouble with deads lately is because I'm workin too low on squats to where my back rounds a little bit right at the bottom. Maybe have to start stretchin the hams on off days.

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Old 04-06-2008, 01:50 PM   #392
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I had the same exact problem.

There are some pretty good tips in marv's journal on all this. Not as good as a specific evaluation by a real pro of course but there are good ways and bad ways to work on mobility.

The way the back rounds out at the bottom and these other examples is why JUST doing the exercise will not ALWAYS work if you don't know the difference between bad mobility and good. Some people say that all you need to do to squat deep is squat. In a perfect world where all your muscles were at the same exact range of tightness that would be true! But of course that is never the case. Now, squatting type drills are a part of it but just squatting under load won't result in a perfect controlled mobility.

Basically, if you have strong muscle and weak muscles in an imbalance then the strong muscles will continue to get stronger and overworked while the weak muscles continue to get weaker UNLESS you do something specific to correct that. Flexibility is a part of the same coin. If you have tight muscles and loose muscles the loose ones will cointinue to give you the range of motion the tight muscles can't, probably to your detriment. OR I should say tight joints because it is really about the ROM of the whole joint but specific muscles can be a part of that.

So if something lacks mobility something else has to compensate. It could be a joint under or above or both. But remember that your lower back isn't meant to have a huge degree of mobility. It needs stabibility. It's your hips that should be mobile.

Hits, I just shot Anuj this page with a vid of a good extension.

http://www.performancemenu.com/short...ty&shortyID=29

Watch the vid under HIP EXTENSION. That is the way it should look except a nice pause at the top would be good.

IGNORE the "back extension" vid and don't worry about the distinction between the excercise names. Call it what you want but do it with hip extension. Then if you do the statics that will work further on back endurance as well as overall core endurance. This is what your back does and is meant to do under load. Again, I try to never use the term 'hyperextensions' and of course the back stays in the same position during the whole thing and does not hyperextend at the top.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 04-07-2008, 02:52 AM   #393
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Stress Day

Funny old day, was gonna deload and go light for an easy 3x3, but I changed my stance and bar position a bit and felt stronger than ever on squats so i said fuck it and went for a PR! Finally after all this time 303x1 With the wider stance depth was not quite as low but I noticed 2 things with a wide stance.1- its the 1st time I ever really felt a strong use of the hammys and hips, and 2- I felt much tighter and more stable, and the weight didnt feel like it ended up on my toes when shit got heavy.After I did 2 sets of bulgarians, man THOSE FUCKERS ARE HARD!!On to bench hit 5x5 with a weight very close to my best 5x5 and I did it easy.Chins to finish and I was out.

Stress Day 7/4/08
Squat 1x1 120kg, 1x1 125kg (PR) , 1x1 130kg (PR)
Bench 5x5 77.5kg
JM Press 3x5 50kg
Chins 5x5 BW+8.5kg

I got vids of the squats coming.

HIThopper's Sig:There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

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Old 04-07-2008, 03:24 AM   #394
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Heres the vid

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Old 04-07-2008, 06:41 AM   #395
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your squats appear deep and it doesnt look like your doing the butt wink. good stuff!
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Old 04-07-2008, 07:25 AM   #396
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hey hey...bulgarians are fun

nice work on the pr hops
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Old 04-07-2008, 11:37 AM   #397
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Hey Hops,

Three Hundred LBS mate!! That's been your thing for a while, eh? I'm sick happy for ya. I know how long you've wanted to squat 300, so how does it finally feel? Let me guess, you've already started to look at 350 LOL!!!

You should be proud of yourself mate. All that hard work has paid off.

Cheers bro,
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Old 04-07-2008, 11:41 AM   #398
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Hits, those squats look great, man. I take it you still just using the belt for a reference?
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Old 04-07-2008, 02:54 PM   #399
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Squats look awesome. Great work.

One question though... but did I miss something cause 130kg ~ 286lbs.

Or did you not add the bar? I don't want to sound rude, just wondering. Either way, very good work.

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Old 04-07-2008, 09:56 PM   #400
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Quote:
Let me guess, you've already started to look at 350 LOL!!!
You know me so well Jeffo!!!

Thanks for the propers guys been waiting a whlie for this!!

IW the bar I use is 8kg so total weight is 138x2.2= 303.6kg

Quote:
I take it you still just using the belt for a reference?
Eric, TBH I just love the way a heavy squat feels under a belt,I know you hate belts tho,but It feels nice tight and strong.I might stop using it for volume days tho, and just use it for heavy triples and singles.Ill see.

Cheers folks means alot.
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