Squat depth

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AlexAustralia, I used the term "overload" in the general sense, to mean progressively increasing loads, even beyond what one is capable of lifting fully. Probably "lockouts" would have been a more accurate fit in this context.
 
Sci said:
Yeah, screw that guy. Next time he brags about his squat, tell him he's cheating, and real men squat to parallel at least. Any pussy can load up the bar and do quarter squats.
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Go for it Rihad and let us know how you make out. Maybe even video it for us. :cool:
 
Very funny :) I actually do have a couple of crappy vids shot on a cheap camera dated 27 April, 2011 . Squats 112kg/247lbs x5, RDL 117kg/258lbs x5. The stupid camera stopped shooting each video after 15 seconds and by the time we figured that out it was too late. So it ended up broken into several parts.

Squat: http://www.youtube.com/watch?v=EpcXT_O2XV4
Squat: http://www.youtube.com/watch?v=0AowhJ3H06ES
Squat: http://www.youtube.com/watch?v=qDztOR3awMg
RDL: http://www.youtube.com/watch?v=SVPWEUOSL6Y
RDL: http://www.youtube.com/watch?v=144tEADRhYo
 
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Bryan would tell you that your SLDL/RDL ROM is far too big. It doesn't need to be that great at all.
 
I haven't done RDL for more than a year now. If I choose to incorporate DLs in my workouts it will most likely be some sort of classical DL for more load and better biceps/quadriceps synergetics (RDL targets almost exclusively glutes & rear thigh muscles). Moreover leg ROM in a classical DL more resembles that of partial squats.
 
HST_Rihad said:
Very funny :) I actually do have a couple of crappy vids shot on a cheap camera dated 27 April, 2011 . Squats 112kg/247lbs x5, RDL 117kg/258lbs x5. The stupid camera stopped shooting each video after 15 seconds and by the time we figured that out it was too late. So it ended up broken into several parts.

Squat: http://www.youtube.com/watch?v=EpcXT_O2XV4
Squat: http://www.youtube.com/watch?v=0AowhJ3H06ES
Squat: http://www.youtube.com/watch?v=qDztOR3awMg
RDL: http://www.youtube.com/watch?v=SVPWEUOSL6Y
RDL: http://www.youtube.com/watch?v=144tEADRhYo
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Just out of curiosity were you looking for form feedback?

First off, get a new camera... :P

More seriously, the squats looked alright, probably a few inches above parallel (meaning crease of hip falls below the top of the knee when viewed from the side). Of course, this is hard to tell with the camera quality. At a guess this would require you shoving your knees out more on the descent. Also hard to tell but you might be coming up on your toes a little at the bottom (think more heels/midfoot).

RDL's look just slightly loose, and the stance possibly a little wide. I also wouldn't start the first rep from the floor like that - just do a conventional deadlift for the first rep, with RDL's done thereafter. Having a slightly tighter spinal position would probably limit the depth Alex is talking about as there would be more stretch on your hamstrings.
 
HST_Rihad said:
I haven't done RDL for more than a year now. If I choose to incorporate DLs in my workouts it will most likely be some sort of classical DL for more load and better biceps/quadriceps synergetics (RDL targets almost exclusively glutes & rear thigh muscles). Moreover leg ROM in a classical DL more resembles that of partial squats.
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Pls pls pls stop trying to lecture us on your opinion of muscle involvement in exercises. The conversation degenerates as soon as the rest of the forum points out your errors.


FYI: Bryan advocates a ROM no great than about 12". It's an extremely good exercise for the hamstrings, and provides a great stretch, something leg curls will typically fail to do (by nature of their design).
 
AlexAustralia said:
Pls pls pls stop trying to lecture us on your opinion of muscle involvement in exercises. The conversation degenerates as soon as the rest of the forum points out your errors.
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What's the problem with what I wrote above? I mean, what's your problem? I don't need you to treat what I write as lecturing anybody, or to tell me that I'm wrong without proving the contrary. If you don't have anything pertinent to say, simply do not pollute the thread, how hard is that?


FYI: Bryan advocates a ROM no great than about 12". It's an extremely good exercise for the hamstrings, and provides a great stretch, something leg curls will typically fail to do (by nature of their design).
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AFAIK that's what he recommends for SLDL. You fail to realize the different motions in SLDL/RDL (where the pelvis is taken back). Hamstrings are stretched just fine and subjectively to their fullest.

@mikeynov, yes, my squatting depth was indeed above parallel, due to the higher load. I never deliberately stopped above that chasing even more load though. Maybe I should. First of all, even such depth gave me decent glutes DOMS more than anything else. As for keeping it loose in RDL, haha, you should check out how Konstantinov does his DLs, maybe it's not that important after all, if I manage to keep everything in check.
 
SLDL and RDL are similar enough for the point to be transient b/t the two. You're also over-emphasising the difference.

The load being used is impressive. 117.5kg. I wouldn't hate seeing you restrict the ROM and increase it though, or even just do regular deads, albeit for a somewhat different (related, but different) purpose.
 
I'm fed up with leg presses, when I reach 300 kg I will probably switch to classical deads and ditch heavy shrugs. I kind of like the idea of the other macho exercise you guys have been doing, namely heavy partial deads aka rack pulls :) It would have as much of hormonal effect (or whatever the boost you get from it is called) as partial squats, with less risk of things going awry. Still cutting calories here, although this hasn't hurt my strength (except for bench presses, most likely due to decreased chest circumference and hence increased ROM).
 
Several studies have showed the whole 'compounds boost hormones' argument is tenuous at best, and most likely imaginary. Having said that, RACK PULLS (cos that's how awesome they are, they get capital letters) are fantastic for strength, hence fantastic for size once the eating is taken care of.
 
There is no test or gh boost from compounds. That's a myth. The only legit way to get a big boost in test is to go through puberty or take test.
 
Totentanz said:
There is no test or gh boost from compounds. That's a myth. The only legit way to get a big boost in test is to go through puberty or take test.
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No but they sure make you feel good! Must be some type of endorphin release.
 
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This is not necessarily what I meant, although it may be one of the bits of the puzzle. I was talking of how you may get stronger in a bench press or biceps curls etc. after improving your lockouts in squat/DL/leg press/rack pull. May be overall CNS entrainment.
 
AlexAustralia said:
RACK PULLS (cos that's how awesome they are, they get capital letters) are fantastic for strength, hence fantastic for size once the eating is taken care of.
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That is, of course, so long as you dont get carried away, load too much on the bar to (try and) impress some attractive, scantily clad young ladies - way out of your league ordinarily - in the gym, and then pull your lower back by being too cocky and using show off form, rather than training properly!

...and you'd think at my age that I would know better...

oh well, an enforced early SD required. And a bit of sports massage...
 
It really doesn't take much effort to goof up at heavy RMs. Did 86 kg cable row partials today, which are above my 5RM, moved my head up just a little bit and instantly pulled one of the tiny muscles back on my neck/traps. Finished the set ok, but was worried I had done something very bad. Now it's okish.
 
Brixtonian said:
That is, of course, so long as you dont get carried away, load too much on the bar to (try and) impress some attractive, scantily clad young ladies - way out of your league ordinarily - in the gym, and then pull your lower back by being too cocky and using show off form, rather than training properly!
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Cannot happen in my gym! :(
 
HST_Rihad said:
It really doesn't take much effort to goof up at heavy RMs. Did 86 kg cable row partials today, which are above my 5RM, moved my head up just a little bit and instantly pulled one of the tiny muscles back on my neck/traps. Finished the set ok, but was worried I had done something very bad. Now it's okish.
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That's actually a really common weight lifting injury, I've probably done that a good dozen times or more over the years. It does seem to follow from looking too far up, as I've done it in chins and overhead pressing when doing so in the past.
 
HST_Rihad said:
It really doesn't take much effort to goof up at heavy RMs. Did 86 kg cable row partials today, which are above my 5RM, moved my head up just a little bit and instantly pulled one of the tiny muscles back on my neck/traps. Finished the set ok, but was worried I had done something very bad. Now it's okish.
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So don't move your head when your spine's position is being moderated by the most powerful muscles in your upper body ... ?

Rocket science, it is not.


I've thrown my lower back "out" twice by stepping off a train the wrong way, go figure.
 
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