Becoming a Squat Freak

[GqArtguy]

Originally Posted by Alcoholiday

here are some vids working on the jerk. Any comments are appreciated.

Oh that was a dog's breakfast

Youre dipping too much in those jerks and thats throwing your body off. Cut your dip by about half and stay tight in your glutes and abs.

Remember, the thing about this movement is not how high you can throw the bar, but how fast you can get under it.

Have you ever done drop snatches?

[Lost Dog]

Those stones look fun. Are they standardized or does every event use stones of different sizes for the weights?

[Alcoholiday]

Originally Posted by GqArtguy

Oh that was a dog's breakfast

Youre dipping too much in those jerks and thats throwing your body off. Cut your dip by about half and stay tight in your glutes and abs.

Remember, the thing about this movement is not how high you can throw the bar, but how fast you can get under it.

Have you ever done drop snatches?

cool, thanks dude. i'll cut down on the dip and try and get quicker.

nope never done drop snatches. video???

[Alcoholiday]

Originally Posted by Lost Dog

Those stones look fun. Are they standardized or does every event use stones of different sizes for the weights?

nope, they're not all standardized, and are all different weights. Every contest can have different weights and different diameters. The LW shows though usually have runs from the low 200s into the mid 300s.

[GqArtguy]

Originally Posted by Alcoholiday

cool, thanks dude. i'll cut down on the dip and try and get quicker.

nope never done drop snatches. video???

This is about as good as it gets until I make a demo for this:

YouTube - 90Kg x 3reps Snatch Balance/ Drop Snatch

He has a very shallow knee bend, almost to where you cant see much in the 2nd rep. But he drops fast enough to catch the weight.

Thats how you want to jerk. I would try doing this movement to get a feel for dropping. Just do it with a bar. You want to drop so fast that the bar doesnt move more than a few inches (if any). You dont want to ride the bar down like an OH squat.

[Alcoholiday]

cool, i'll try them out next time. thanks man.

[Alcoholiday]

7-14-08:

Squats:
144x10
160x8
171x8
183x8 (this might be a rep pr)

Fronts:
115x5x2
120x5x2

I had to decrease the weights in the fronts b/c by the end of the backs, my quad was twitching again, and was still sore from LAST WEEK! My legs were so sore from the first day, that i couldn't even walk, and it wasn't sore in a good way. Being sore a week after, i probably jumped the gun into this volume from barely doing any volume on squats and low reps, and my body's just trying to adapt to it. So, my plan is to stay with the backs, and as soon as my legs adapt to it, i'll go back to the weights on the fronts.

I know it's kinda gay, but whatever and there's no sense in getting injured in the off season. I'll keep doing foam rolling and shit every day to stay loose.

[Frank.S]

you need to bring your gpp up!

I cant remember the last time my legs got sore.

[Matthew]

What a baby.
More weight!

[Frank.S]

if it hurts, sniff ammonia til your nose bleeds and get the lift done!

[GqArtguy]

Originally Posted by Alcoholiday

7-14-08:

Squats:
144x10
160x8
171x8
183x8 (this might be a rep pr)

Fronts:
115x5x2
120x5x2

I had to decrease the weights in the fronts b/c by the end of the backs, my quad was twitching again, and was still sore from LAST WEEK! My legs were so sore from the first day, that i couldn't even walk, and it wasn't sore in a good way. Being sore a week after, i probably jumped the gun into this volume from barely doing any volume on squats and low reps, and my body's just trying to adapt to it. So, my plan is to stay with the backs, and as soon as my legs adapt to it, i'll go back to the weights on the fronts.

I know it's kinda gay, but whatever and there's no sense in getting injured in the off season. I'll keep doing foam rolling and shit every day to stay loose.

Fuck that, theres purpose in this. When you get fatigued like that, you have to realize that you cant muscle the weight, but rather let the bar fall into position and take advantage of the stretch reflex. It also forces you to keep positions under fatigue.

So keep as close to the weights as possible.

[Matthew]

Ya, suck it up Nancy. (I haven't used that in a while, I had to get it in)

[Alcoholiday]

Originally Posted by GqArtguy

Fuck that, theres purpose in this. When you get fatigued like that, you have to realize that you cant muscle the weight, but rather let the bar fall into position and take advantage of the stretch reflex. It also forces you to keep positions under fatigue.

So keep as close to the weights as possible.

wait, what do you mean let the bar fall into position?

[GqArtguy]

Originally Posted by Alcoholiday

wait, what do you mean let the bar fall into position?

The bar has a path it travels, just let it fall through that path. When I squat, I drop myself into the bottom as if I were catching a clean rather than trying to lower it steadily (which causes me to create more tension at first and fatigue).

[Alcoholiday]

Originally Posted by GqArtguy

The bar has a path it travels, just let it fall through that path. When I squat, I drop myself into the bottom as if I were catching a clean rather than trying to lower it steadily (which causes me to create more tension at first and fatigue).

ah, alright, i'll give it a try. If my legs feel all well tomorrow and the next day, i'll be doing the prescribed %'s for the fronts.

[Frank.S]

Originally Posted by GqArtguy

The bar has a path it travels, just let it fall through that path. When I squat, I drop myself into the bottom as if I were catching a clean rather than trying to lower it steadily (which causes me to create more tension at first and fatigue).

I used to squat this way.

when you bomb down you are almost forced to break at the knees and its really hard to stay tight on a quick decent ive found.

[GqArtguy]

Originally Posted by Frank.S

I used to squat this way.

when you bomb down you are almost forced to break at the knees and its really hard to stay tight on a quick decent ive found.

Well hes not doing PLing squats so he better be breaking at the knees