^^ do u mean minimal muscle loss
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^^ do u mean minimal muscle loss
lol , yes.
Hey man, just watched your squat vid.
Looked like you were real wide, but you get solid depth!
2 things I noticed tho, before you start your squat make sure you knees are locked out and straight, you catch a dick judge and they'll make you stand there until your knees lock out without the start command.
The other thing is you're not really using your glutes in the squat, you're getting by on just lower back. What I mean is your bent forward a little bit the whole time, to finish the squat clench your butt cheeks and that will get your hips through.
Good luck on the 600.
Reverse banded squats
Purple and green bands
Briefs and belt only
135x10
225x8
315x6
405x4
495x3
585x3
635x2
675x1 ( video coming )
725xfail ( video of this to if you want a laugh )
DB squats
3x10@75
Leg Press
3x7@540
ss w/ calfs
Abs
I've decided to take a break from the 5/3/1 program and just train. Going to be bringing back the bands , chains and speed work for the next month. Then I might restart that program .
I do like it but u need to switch it up as I'm losing the erg to train so that is effecting my numbers.
Thanks for checking in and thanks for your input. I've always had an issue with locking out while training . Not that I can't do it but more so just up and down ( with more reps ). . As for locking out right away my partner said the same thing.Quote:
Originally Posted by Rhinobolt10
As for using my glutes are you taking hip drive at the top or bottom ?
Chest up , ass out is what I've learned as it helps me sit back ( when using the box ) but I do have more of a GM squat that's forsure!!!
I really wish all th powerlifters on here could get together for a session .
Glutes at the top, just clench your ass cheeks together is the best way to describe it, that should help to take the stress off your low back and put it on the glutes and hams which is where you want it.
I've found a couple glute activation drills before squatting can really change things, and just the mental awareness of THINKING about your butt when you squat really changes things too. I think I used to think about my low back when I squatted so that's where the majority of the stress was when I was lifting... now I'm focusing on glutes and lock outs are a lot easier and my speed has improved quite a bit.
like what ?Quote:
I've found a couple glute activation drills before squatting can really change things
lol... if you can download magnificent mobility by Mike Robertson and Eric Cressey that would be easiest. It's a good warm up video.
Basically, the easiest glute activation drill is to lay on your back with your feet on the ground and close to your butt, then just hump the sky.
Kettlebell swings are pretty good for a warm up to as long as your focus on the butt clench, and so are just regular hyperextension, but once again, focus on butt rather than low back.
Also, stretching the hip flexors really helps out a lot on lockouts, I can't really describe any of those tho.
You should see Bobby Orr squat, he's all ass... but he also throws 700-800 around during his warm ups like no one I've ever seen, I honestly cringe where I see him cause he goes so fast it looks like he's going to fall over... and that's with 800 on his back... freaky.
Jan 8th
Reverse band press
Green bands
135x10
225x10
315 x5
375 x 3
405 x 3
435 x 2 high
315x10
Wide grip lat pulldowns
3x15@140
Cross body tricep extensions
3x15@25
pull downs
My bench is weak !
Thanks , Rhino.
I'll look into EC's stuff . I haven't been to his site in awhile . He's always got great articles.