Poast your strenf training program

llilibel03

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Jul 28, 2005
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You can tell these guys are good trainers and scientists - they're willing to question themselves and their assumptions.

Edit: Feigenbaum and Baraki are sitting how men should sit. If you can cross your legs as a man you're legs are too small and weak and you need to squat MOAR. You should be manspreading at all times while seated, also because your legs are tree trunks.

None of this:
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grapedrink

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May 21, 2011
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A Beach
mostly compound stuff, I use dumbells instead of barbell for Chest and Some shoulder stuff as I feel like it’s better for shoulders. 6 - 8 diff exercises. 2-3 warm up sets and then 3 working sets.
Yesterday I did
DB chest
pull ups
Oh press
front squat
RDL
Chin ups
Dips
. . ..
I know I know doing it all wrong
No I'd say you're doing pretty well. All that's missing is a row variation. Those are all great exercises but also a lot of volume. If you are feeling taxed you may want to dial it back or split it into 2 separate workout days with a rest or run/surf in between. 2-3 days a week is sufficient if you are active on the other days :beer:
 
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PRCD

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Feb 25, 2020
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Really interesting article on squat depth here:

Spine mechanics expert Stuart McGill often makes reference to "Celtic hips," which refers to having deeper hip sockets that make squatting more difficult. If that description applies to you, then you're not doing yourself any favors when you max out hip flexion in your squats.

Deep hip joints mean that you're going to be butting up against your own skeleton when you use extreme ranges of motion. This is the opposite end of the continuum that we might see in Olympic weightlifters that have a far larger range of motion accessible to them.

This isn't a discipline thing and it isn't a mobility thing. It's a skeletal thing. So, if your bones don't leave enough space to perform full range of motion without smacking into each other, you may need to redefine what full range of motion is for your body.

With Celtic hips, you're just not going to achieve a very vertical back angle in the squat so your snatch is going to suck or you're going to need a lot more upper body power to fling it over your head. I found this to be the case when I tried Olympic lifting. Even my front squat isn't as vertical as other's.

Here's another data point. Martin Licis has Dalmatian hips:
 

VonMeister

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JOE BIDENS RAPE FINGER
Depth in so far as being below parallel on every rep is overrated. If you're never going to compete, close is close enough. This doesn't mean you should actively cut off depth because the further you get from it the less beneficial the squat is. I always start people off with a 16 inch box squat which is close to parallel for just about everyone. If they can get there...great. if not we will bring it up to 18 or 20 or even 24 and work it back down as technique and strength improve. It's a much better way to train someone to squat than to have them try and find and feel below parallel by voice command. It takes that hesitation at the bottom out of the equation.
 
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PRCD

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Depth in so far as being below parallel on every rep is overrated. If you're never going to compete, close is close enough. This doesn't mean you should actively cut off depth because the further you get from it the less beneficial the squat is. I always start people off with a 16 inch box squat which is close to parallel for just about everyone. If they can get there...great. if not we will bring it up to 18 or 20 or even 24 and work it back down as technique and strength improve. It's a much better way to train someone to squat than to have them try and find and feel below parallel by voice command. It takes that hesitation at the bottom out of the equation.
What do you think of Stuart McGill's analysis?
I just ran that guy's test on my hips and my sockets are quite deep. My sockets match my genetic heritage.
 

VonMeister

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What do you think of Stuart McGill's analysis?
I just ran that guy's test on my hips and my sockets are quite deep. My sockets match my genetic heritage.
I think it's all bullshit. "always spare the spine"=panic pornographers.

I think something like 90% of people have leg length discrepancies. If we are to believe what these guys say is true than the feet would be at different angles and axis's.
 
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VonMeister

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Do you like box squats in general, and do you cycle them in and out of your own programs?
I like pause and tempo for myself. I don't see the utility in the box squat for someone who is strong enough to squat and make progress around parallel. I see guys sitting and lifting their feet off the ground and all I can think of is, why? A pause or pin squat is a better alternative if you're looking to build strength out of the hole. I see the box useful as a place of reference only. Good for contest tune up after a heavy prep....sometimes this leads lifters to slow down and searching for the bottom due to the prolonged period of high stress, which reduces the stretch reflex out of the hole. A few sessions on the box will usually fix it.
 
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PRCD

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I think it's all bullshit. "always spare the spine"=panic pornographers.

I think something like 90% of people have leg length discrepancies. If we are to believe what these guys say is true than the feet would be at different angles and axis's.
I'm not talking about spare the spine, I'm talking about hip socket depth affecting squat depth. I've noticed there's not much difference in knee and back angle between my high bar and low bar squats.

Setting aside the issue of "is buttwink dangerous," keeping your low back straighter seems to help engage the hamstrings as a hip extensor out of the hole.
 

VonMeister

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I'm not talking about spare the spine, I'm talking about hip socket depth affecting squat depth. I've noticed there's not much difference in knee and back angle between my high bar and low bar squats.

Setting aside the issue of "is buttwink dangerous," keeping your low back straighter seems to help engage the hamstrings as a hip extensor out of the hole.
The difference between a low bar and high bar back squat is about an inch....maybe 2. This isn't going to make a huge difference in back or spine angle.

The further you bend forward (horizontal back angle) the more your hamstrings are going to be engaged. For general strength training this is superior because of the additional muscle recruitment. There's a lot...maybe even most powerlifters that squat high bar because of this. It's a small difference but saving the hamstrings for the deadlift could make a difference there.

When you look at olympic lifts, especially the snatch they keep their back/spine angle artificially vertical because the pull from the floor isn't the hard part of the lift so they aren't looking for max leverage there. They want the hips low and under the bar for the thrust and jump.

I don't think McGill is very good at coaching the squat. Start the squat with feet shoulder width apart and with the toes somewhere between 33 and 45 degrees out. Adjust for comfort and depth. Guys with a boiler are going to need a wider stance. I sometimes use a wider stance for comfort when I have a weird act or pain. The answer for the guy in the red shirt is to admonish the lifter to push his hips back and get into the hamstrings. It just takes coaching and time. To try and tie in to hip socket depth or anything else is just for clicks and views. What feels natural tis usually the right width.

I submit this for evidence of silly bullshit.
 

PRCD

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Yeah I think I ended up down a rabbit hole there. The ethnic differences in acetabulum are pretty interesting. Sometimes I wish I had proletarian Slavic hips.