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Random health and exercise thoughts

Discussion in 'Health & Body' started by Eason, Dec 20, 2009.

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  1. fuji

    fuji Senior member

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    Ill post up some videos soon, squat form is looking really good nowadays. I switch from wide stance low bar belted squats to high bar, atg beltless whilst doing a tonne of ab work and now I've been very slowly going wider and wider, but still going high bar and only putting the belt on for max sets. Managing to squat with a decently wide stance and get a fair bit of hip involvement, but staying really upright from all the ab work and high bar squatting. Feels good man, was pretty shit dropping the weight switching over to a narrower squat initially, but it was worth it. It's also nice being able to squat very frequently, which I wasn't able to do with a very wide stance because it tore my hips up, but my squats pretty quad dominant now so I can squat all the time.
     
    Last edited: Jul 7, 2014
  2. ridethecliche

    ridethecliche Senior member

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    Does doing box squats take some pressure off the back?
     
  3. fuji

    fuji Senior member

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    I would think they would cause slightly more compression.
     
  4. OccultaVexillum

    OccultaVexillum Senior member

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    Depends how you do them, but for most people, no.

    If your goal is to remove lower back compression with box squats then use a 2" pad on top of the box and come back up when you touch, you shouldn't actually "sit" on a box. I see that mistake all the time. Even have people say "oh I'm working on my strength out of the hole", then you should be doing bottoms up squats or 1.5 reps, not box squats. Best squat variation for taking pressure off the low back is frog squats though. Actually a better movement for quads all together for most people, assuming your competent enough in them to use decent weight.
     
    Last edited: Jul 7, 2014
  5. fuji

    fuji Senior member

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    Would rather do paused box squats then bottom up squats for strength out of the hole. I don't find bottom up movements effective as they don't really mimic normal movement as you end up changing the motor pattern without having an eccentric. Would rather just do deep paused squats over either though.


    [VIDEO][/VIDEO]


    your recommending this?
     
  6. OccultaVexillum

    OccultaVexillum Senior member

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    I dunno what a frog squat is and I'm in the car in the middle of Iowa using data so I don't want to load that video. But bottoms up squat = set pins at the bottom position of a squat, get underneath, lift.
    And I agree they are a shitty movement and paused squats would be much better. I'm not a powerlifter so most of my thoughts aren't exactly relevant anyway. I started in strongman after high school and after a few too many injuries started to focus on bodybuilding/aesthetics, but with no desire to compete or get zombie lean.
    Obv bodybuilding isn't exactly conducive to powerlifting. When I squat I'm trying to keep tension on the quads. When I bench in trying to squeeze my pecs through the whole rom. When I deadlift I'm usually thinking "why am I doing deadlifts?". Strongman is also totally different from powerlifting. So yeah, I'm no expert on getting strong out of the whole, I do paused squats and front squats when I'm feeling beat up and want to make a lighter weight feel heavier.
     
  7. OccultaVexillum

    OccultaVexillum Senior member

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    Also iPhone typing and autocorrect can gtfo
     
  8. fuji

    fuji Senior member

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    Sorry to hear that, I had to go to Iowa once, I didn't like it.
     
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  9. OccultaVexillum

    OccultaVexillum Senior member

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    I'm almost out of it. Nebraska is worse cos it takes like 8 hours to get across and it's nothing but corn fields and construction.
     
  10. conceptionist

    conceptionist Senior member

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    My coach think that most taller guys with longer legs (like you and me), should try to squat somewhat wide but not have the bar too low. The back is often the limiting factor for taller guys in the squat, as they cave to much forward out of the hole and turn heavy max squats into good mornings and then miss the lift. So staying upright and raising out of the hole with minimal change in forward torso angle is the goal. To achieve that, you need a higher bar position and somewhat wide stance.

    You might lose some bottom power in the beginning wit the wider stance and higher bar placement, but later down the road when you've added muscle in the right places, your max squat won't be as limited as with a low bar squat with a lot of forward lean.

    Look at Malanichevs and Belyeavs squat technique for examples of what I'm describing.

    Box squats are mainly used to teach sitting back into the squat, and using the hips and glutes from the bottom.
    They can def be used for raw lifters, as long as you still keep the tension when you sit on the box. I believe you just shouldn't go extremely wide and relax on the box and then rock forward to get up, like the Westside box squat. That style mainly used for equipped lifters.

    Pin squats are a great movement, imo.
    A better way to do them is to start at the top like a normal squat, go down with control and let the bar rest on the pins just under parallell, pause there for 2-3 seconds, and then explode up.

    Its similar to a pause squat but has even greater bottom end focus, as you go from applying zero force and tension to 100%. Its more like a deadlift in that regard. In a pause squat, you're not really getting the same amount "on/off" power switch out of the hole. I use both pin squats and pause squats on different days.

    Pause squats are more targeted towards positioning and tightness in the hole, with some bottom end strength focus.
    Pin squats are pretty much only bottom end focus and learning to activate full force.
     
    Last edited: Jul 8, 2014
  11. gringodaddy

    gringodaddy Senior member

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    In the spirit of the thread I did some barbell work today for this first time since last summer. Just flat bench worked up to 225 x 8 then drop set down to failure. Superset with dumbell rows and jumped rope in between sets.
     
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  12. tesseract

    tesseract Senior member

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    Easy 355 bench td. So close to four plates.
     
  13. mrchariybrown

    mrchariybrown Senior member Affiliate Vendor

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    50 pounds is close? o_O
     
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  14. gringodaddy

    gringodaddy Senior member

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    ^^
    That's a lot of weight to push.
    My right shoulder (separated when I was 19) gets cranky with anything heavier than 275 for reps (or it did last time I tried).
     
  15. tesseract

    tesseract Senior member

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    Yeah 50 lbs is close when you are coming off a cut.
     
  16. thekunk07

    thekunk07 Senior member

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    don't it doesn't stop anyone else from posting here
     
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  17. thekunk07

    thekunk07 Senior member

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    if only benching made the pecs grow. i find dumbbells far superior. i used to go up to 465-485 and my chest didn't grow at all. switched to dbells and it's been growing like crazy
     
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  18. gringodaddy

    gringodaddy Senior member

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    I'm new to the thread and it seems a lot of posters here really have no idea what they want to accomplish and even less of an idea about how to go about it if they do. Like anything else, you need to figure out what you want, develop a plan and a timeline, and commit to it. And ignore all the background noise, advice, etc unless you're paying for it.


     
  19. tesseract

    tesseract Senior member

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    I blame Viking press, rear Delt destroyer sets and dips for the 30lb increase in 2 weeks. For Pec size I've been doing slight decline kettlebell flyes which have worked nice.
     
  20. tesseract

    tesseract Senior member

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    You also have to remember this is completely raw. I wonder how wrist or elbow straps would help.
     

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