Eat more food, throw heavy **** around, profit

is there anything reasonably close to squats that can be done on machines? I cant stand them and would like to supplement a different exercise for 2/3 days if I choose to begin SS

You're asking the wrong question. In before flaming.

no

Front squats.

hey. i started SS on friday (ps. thanks kyleb + thremp for your replies earlier in this thread, i am so bad at replying). i have the book and the dvd.

in one of the other threads someone says rip recommends doing the deadlift every session in the first few weeks, but didn't link a source. is this true?

anyway, assuming it is, for the first 2-3 weeks can i just alternate these? :

session 1 :
bench
squat
deadlift

session 2 :
press
squat
deadlift

and then bring in the cleans and pullups after that?

also i'm sure this is written in the book somewhere but i can't remember, what order is best to do these in?

i'll try to get some vids up soon.

thanks.

Yeti,

it's in Practical Programming 2nd edition, another Rip book. And yeah, deadlift every session first two weeks.

It's squat - bench/press - deadlift.

After the first two weeks, add power cleans instead of DLs every other session. 3-4 weeks after that, add pull-ups/chins. Gets a bit more complicated, PM me if you want the details or better yet, buy the book.

Get over it. Start loving squats. As soon as you see what they do to you, you'll start a love/hate relationship.

perfect, thanks soulman! i'll get the book. cheers.

When doing chin ups do you wrap your thumb around the bar? My highly unscientific observations suggest I can do more when I don't but that could be because of any number of reasons and have nothing to do with thumb placement.

i do wrap my thumb around but i always feel akward in the chin grip, as if i over-rotate to get a good grip. might try no-thumb next time.

QFT

How good are weighted jumping squats (like 3x10x50kgx2-3 times a week) for increasing your vertical compared to other stuff? From what I've read it seems that heavy squats, DL's and power cleans are better, but my friends swears by the jumping squats.

aren't jump squats just the lazy man's way of imitating "real" triple extension? i think power cleans and snatches should be better. if you squat, clean, snatch, and then actually practice jumping, your vertical should improve a ton.

Allegedly, (explained to me by ISF since I didn't read VJB) strength/jump work splits are dependent on what you're gooder at. Like if you're super strong, then doing plyos will give you more, swap it if you're Kevin Durant and have the strength of a small girl.

But yeah, jump squats are... meh at best. I'm not a fan of the downside to doing these.

Hey, can someone recommend good resources to improve my middle distance running technique? Is there a correct way or is it individual enough that I should look into hiring someone for a couple of lessons to help me along? Also, if I want to improve my running (speed wise), but would prefer to minimize my actual running (since it is tough on my body), what is the next best thing, an elliptical machine?

To sorta expand on this(if I remember correctly) he asks you to test your jump running and jumping from a standing position and this sorta tells you if you have good jumping ability but are weak or strong and bad jumping ability or if you need work on both.

So like if your standing jump is only slightly lower or the same as your running jump you need to work on plyo and jump technique and stuff but if your running jump is way higher than standing you need to work on strength.

And least I'm pretty sure that's how that went.

Was going to post in the Dec thread but didnt want it to get lost with all the posts, feel free to move it if its not worth its own thread though.

Basically I have trouble with flexibility when squatting. Even without any weight I struggle to get deep enough without lifting my toes or feeling like I'm going to fall backwards.

I'm not 100% sure on what is my weakest point but it seems to be my groin first then hamstrings.

I have the SS book and DVD and have just got MM. I know how I should be squatting I just physically cant stretch down past parallel. I tried today with a bench behind me so I had something to aim for depth wise and that seemed to help a bit knowing I wasnt going to topple backwards but I dont want to start box squatting without further advice.

Can anyone recommend a program of stretches or exercises that would help me get this sorted. Thanks.

probably MM

oh wait

this stuff isn't special or new, it will be sent into the beg. questions thread at the top of the forum

Yeh thats fine, should have posted there first.

If anyone is going to say MM, can you give examples of which exercises you feel would be best. Will save me some trial and error to see what works. Thanks.

When doing speed sets (for example 10x2 with 1 min rest), is the rest period counted from the start of one set to the start of the next, or is it from the end of one set to the start of the next?

im pretty sure its the end to the start

end to start. the number means rest period, set length is not included.

how are you doing the speed work btw? bands?

I'm not doing them yet. Just a pre-emptive question in case I decide to later.

oh right.