Post by Greg Crook on Sept 26, 2006 14:43:51 GMT -5
I know this is cheating but it has good content and these guys are smart as hell.
Hey guys. I really appreciate all of the knowledge yall share. This site has been extremely helpfull to me. Im having a problem, and I would like to hear your reccomendations. I am a raw lifter and I weigh around 205. Currently, I can deadlift 475(sumo) and my best squat is 375.... I am having a lot of trouble w/ my squat. For one, I can always get 365 deep and explosively. I come out of the hole great, but about 3 inches above parallel is my weak point... I use a semi wide stance, so I would imagine this is a weakness in my hams. Is this a correct assumption? Secondly, I have missed 390 once in training and 380 another time... When I get to this weight, I tend to slow my decent some, but by doing this my hips get kind of quaky. Suggestions? .. Also, when coming out of the hole my upper body tends to shoot forward some, and I good morning the weight up.... I never look down, my back is tight, and my knees are out... Do you think this is due to having weak hams? Alright I have more, I dont have a reverse hyper or glute ham raise, what would be the best thing I could do for hamstrings? I currently train w/ a westside format just so you know... On squat, I tend to rotate a few variations of GMs, different box squats, and varying DL movements.... Sorry for the lengthy post, I just needed some ideas... Thanks
Doug
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Doug, here are a few tips to help you out.
1. Yes, bring up your hamstrings. This will help with lowering the bar with the heavier weight.
2. Get some balls - Don't take this the wrong way (unless it helps) but your confidence could be a huge part of the problem.
3. Do pull throughs, RDL's, and weighted back raises (not all in the same session). to replace the RH and GHR.
4. Add one new movement to your max effort rotation (and this is for people in the same boat AND strength level as Doug). Add in eccentric pin squats with weight strips. Work up in weight (warm up 20 pounds per set). Squat down to pins that are set at your normal bottom position. Squat down pause for one sec and come back up. When you get to around 70% of your max you will lower the weight, pause and have someone else pull 25% (or whatever ever works out to be close) bar weight off the bar, then stand back up. You want to get this weight stripped as fast as you can. Keep working up until you get to 105 to 110 percent. You could also use weight releasers. This will allow the weight to strip themselves.
Click here for Weight Releasers. It would also be a good idea to get the extenders with this. Click here for Weight Releasers Extenders
5. Up the heavy abdominal and Torso training. This is a must for coming out of the bottom of the squat. Think of you body like that huge marshmallow man from Ghost Busters. If he was to squat and blast out of the bottom all the force from his legs would be lost in the soft center. Now picture the rock head guy from Marvel Comics. His force would transfer to the bar.
6. RAW really stands for Really Awful Wardrobe. Get your self a suit today. Metal Gear is here
Oh, I also know where you can get a killer GHR and Reverse Hyper....
Good Luck and I hope I could help.
--------------------------------------------------------------------------------
,
Dave Tate
Hey guys. I really appreciate all of the knowledge yall share. This site has been extremely helpfull to me. Im having a problem, and I would like to hear your reccomendations. I am a raw lifter and I weigh around 205. Currently, I can deadlift 475(sumo) and my best squat is 375.... I am having a lot of trouble w/ my squat. For one, I can always get 365 deep and explosively. I come out of the hole great, but about 3 inches above parallel is my weak point... I use a semi wide stance, so I would imagine this is a weakness in my hams. Is this a correct assumption? Secondly, I have missed 390 once in training and 380 another time... When I get to this weight, I tend to slow my decent some, but by doing this my hips get kind of quaky. Suggestions? .. Also, when coming out of the hole my upper body tends to shoot forward some, and I good morning the weight up.... I never look down, my back is tight, and my knees are out... Do you think this is due to having weak hams? Alright I have more, I dont have a reverse hyper or glute ham raise, what would be the best thing I could do for hamstrings? I currently train w/ a westside format just so you know... On squat, I tend to rotate a few variations of GMs, different box squats, and varying DL movements.... Sorry for the lengthy post, I just needed some ideas... Thanks
Doug
--------------------------------------------------------------------------------
Doug, here are a few tips to help you out.
1. Yes, bring up your hamstrings. This will help with lowering the bar with the heavier weight.
2. Get some balls - Don't take this the wrong way (unless it helps) but your confidence could be a huge part of the problem.
3. Do pull throughs, RDL's, and weighted back raises (not all in the same session). to replace the RH and GHR.
4. Add one new movement to your max effort rotation (and this is for people in the same boat AND strength level as Doug). Add in eccentric pin squats with weight strips. Work up in weight (warm up 20 pounds per set). Squat down to pins that are set at your normal bottom position. Squat down pause for one sec and come back up. When you get to around 70% of your max you will lower the weight, pause and have someone else pull 25% (or whatever ever works out to be close) bar weight off the bar, then stand back up. You want to get this weight stripped as fast as you can. Keep working up until you get to 105 to 110 percent. You could also use weight releasers. This will allow the weight to strip themselves.
Click here for Weight Releasers. It would also be a good idea to get the extenders with this. Click here for Weight Releasers Extenders
5. Up the heavy abdominal and Torso training. This is a must for coming out of the bottom of the squat. Think of you body like that huge marshmallow man from Ghost Busters. If he was to squat and blast out of the bottom all the force from his legs would be lost in the soft center. Now picture the rock head guy from Marvel Comics. His force would transfer to the bar.
6. RAW really stands for Really Awful Wardrobe. Get your self a suit today. Metal Gear is here
Oh, I also know where you can get a killer GHR and Reverse Hyper....
Good Luck and I hope I could help.
--------------------------------------------------------------------------------
,
Dave Tate