[Smack]

You have good press technique. Most people don't push their head through.

[redbuthotter]

Haha maybe your right about me not liking the EMG. The thing is right, for a posterior chain dominant powerlifter which would apply to the ones using the most powerful setup/equipment, wide stance ect.. my point was that their quads may be weak relative to their posterior chain since that is the way they're used to squatting. I'm not saying they have weak quads... but out of the large muscles of the legs, hams, glutes, abductors, quads, personally I would have thought that the quad would be the lagging factor for many powerlifters (myself included).

If not, would you suggest that doing crunches would do more for my front squat than quad hypertrophy work (btw this is all hypothetical I don't really intend to do either for a while... hate ab work its gay)

Also On press technique I'm not sure I'm getting the right drive from the bottom... maybe its cos I have non existent delts lol

(Original post by Smack)
I always get ab DOMS after front squats.

[quote
Seems like the guy basically did a load of exercises and attached some sensor to the surface of each muscle. I also reckon it's a bit unfair how the weights used are different for different excercises, but tbh I don't really know **** about EMG.

I don't see how it's unfair at all. I think that you are only saying that it is unfair because they results do not say what you want them to say.



I don't think the hamstrings play much of a role in the front squat. I've been able to front squat fine with tremendous hamstring DOMS (from doing RDLs heavy two days before).

When the hips kick back, it is because the individual is posterior chain dominant rather than quads dominant. Glenn Pendlay writes about how after years of low bar squats he became posterior chain dominant and when he transitioned to weightlifting, when the weights got heavy he naturally tried to utilise the muscles of the posterior chain to get the weight up. Now, after seeing his squat numbers he certainly had neither weak hamstrings nor weak quads. But it was a natural reaction to kick the hips out and lean forward in order to squat the weight up.



The ones that don't have crazily hypertrophied quads will still have pretty big quads.[/QUOTE]

[Smack]

(Original post by redbuthotter)
If not, would you suggest that doing crunches would do more for my front squat than quad hypertrophy work (btw this is all hypothetical I don't really intend to do either for a while... hate ab work its gay)

I'd personally suggest front squatting to get good at front squatting. Both crunches and "quad hypertrophy" would probably be pretty useless for an increased front squat.

[redbuthotter]

Something I can categorically agree on with you :P. I still Think I have small weak quads.... wonder how much I could leg extend.

(Original post by Smack)
I'd personally suggest front squatting to get good at front squatting. Both crunches and "quad hypertrophy" would probably be pretty useless for an increased front squat.

[cowsforsale]

So what's the plan?

[redbuthotter]

Not sure man.... need to knuckle down on the assistance else I'll end up doing stupid ****. Didn't do any extra lower assistance either this week oops.

Gonna stick to 531 for press/Bench and do a rep max with say 117.5 or 120kg on front squat depending how I feel on the day followed by 150kg SLDL.

[Smack]

(Original post by redbuthotter)
Something I can categorically agree on with you :P. I still Think I have small weak quads.... wonder how much I could leg extend.

Irrelevant. If you want strong quads then get front squatting!

[redbuthotter]

haha shouldn't this just be "squatting!"

(Original post by Smack)
Irrelevant. If you want strong quads then get front squatting!

[redbuthotter]

Shoulders:

Military Press:
22kg x many
32kg x 3
42kg x 3
47kg x 11 PB
42kg x 6 (failed lol)

BB Front Raises:
12kg x 10 x 2

DB Lat raises:
7kg x 10
8kg x 12

Pull ups:
BW x 5,6

Wide grip pulldowns:
45kg x 10
55kg x 14

BB shrugs (First time doing these):
60kg x 10
70kg x 26

EZ bar curls:
20kg x 10
25kg x 10
25kg x 13

[redbuthotter]

Looks like too many assistance excercises - but the raises, lat work

[Slumpy]

(Original post by redbuthotter)
Shoulders:

Military Press:
22kg x many
32kg x 3
42kg x 3
47kg x 11 PB
42kg x 6 (failed lol)

Curious about this-is your press fairly low compared to other lifts, or just the high reppage not your thing?(I ask because you destroy me on every other lift, but I think I could almost manage 47kg*11).
Good stuff all the same!

[redbuthotter]

my max press is 55 x 5.... which I spose It should be nearer the low 60's given my bench.

Tbh I havn't really pressed much until last week (Took like 6 months off pressing) and my shoulders are pretty ****ing small lol

(Original post by Slumpy)
Curious about this-is your press fairly low compared to other lifts, or just the high reppage not your thing?(I ask because you destroy me on every other lift, but I think I could almost manage 47kg*11).
Good stuff all the same!

[I am soapy]

(Original post by redbuthotter)
my max press is 55 x 5.... which I spose It should be nearer the low 60's given my bench.

Tbh I havn't really pressed much until last week (Took like 6 months off pressing) and my shoulders are pretty ****ing small lol

I have just come back to pressing this week after around a 4 month gap. I'm in almost the exact same boat as you lol, my shoulders are tiny compared to the rest of me at the moment. Feels bad man

[redbuthotter]

I tried this once only after a few pints... and it was hard - http://www.youtube.com/watch?v=LAl95iEcJl4

[redbuthotter]

Workout from today - learnt I need to squat more than once a week 60kg felt heavy!

Front squats:
60kg x 5
90kg x 3
110kg x 3
130kg x 5 Pb

Sldl:
60kg x 5
100kg x 5
130kg x 3
150kg x 5 PB

Chest flies:
45kg x 10
55kg x 10
65kg x 13

Db curls:
9kg x 10
12kg x 13

[SMed]

Solid front squats there. I'm surprised you can still get PBs going back to Ethos. I heard one's test levels stay on the ground floor when you go upstairs to the gym. Bad times.

[SMed]

Redhotbutter

[redbuthotter]

It's a bit like altitude training..... when I come back to marys I'll hit +10kg PB straight away.

Got this from marys

"Hi Jason, your actual gym card can only be used to swap for a gym key when you use the gym. If you have an imperial college swipe that will get you into the building. If not if you tell security that you're there to use the gym they usually open the gate for you.

Regards

The Gym Team"

Gonna come down for a ME deadlift or squat session soon.

[SMed]

So you bought a membership? We're only there for a little over three weeks.

[redbuthotter]

Heavily considering it seeing as my ethos membership runs out in july..... gotta weigh up whether I'll use it during summer or not.

Where u guys training after 3 weeks?