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I keep my legs as stiff as possible, though as the weight goes up, I have a slight bend in my knees. I find that keeping just a very slight bend in my knees allows me to go up a bit in weight without really taking too much away from the lift. When I used to just try to throw a ton of weight on there, I would end up bending my knees a whole hell of a lot. So now, I keep them slightly bent (I'd call the inside angle something like 165 degrees) and go down as deep as I can. I set the safety bars in the power rack to where the bar will touch the bars when I go down to parallel (or probably just above parallel) and descend until I touch the bars and then fire back up. I've had some pretty good success having this translate into firing my glutes from the bottom of the squat all the way to the top (which was a big problem of mine for a while). I'll try to remember to bring my camera with me next time I do GMs and take a video of what I do.
And my very strict comment on my GMs is saying that I am keeping the knee bend to a complete minimum. Which was my goal for the day with those GMs.
So Lusst, you keep your legs completely locked the entire time you do your GMs?
I do them with my knees slightly bent as well. Not saying it's better than doing them stiff-legged...but I do agree it is easier to advance in weight when doing them bent. I only recently started doing them, though, so I'm still using an insignificant weight.
I do them with my knees slightly bent as well. Not saying it's better than doing them stiff-legged...but I do agree it is easier to advance in weight when doing them bent. I only recently started doing them, though, so I'm still using an insignificant weight.
Yeah, I've been doing them with stiff legs...no bend whatsoever in the knees.
The problem I am facing is that I can only use a relatively low weight, and it taxes my knees a bit. I don't get very much glute recruitment, but my hamstrings are getting fucking way-layed.
I'm thinking my way is something totally different from a GM.
Yes, Hell, video it. I'd like to clear the confusion.
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St. Wilhelms member #00003
"Weak and stupid is a different species from the rest of us, hence, it's not cannibalism...it's Darwinism."
Yeah, I've been doing them with stiff legs...no bend whatsoever in the knees.
The problem I am facing is that I can only use a relatively low weight, and it taxes my knees a bit. I don't get very much glute recruitment, but my hamstrings are getting fucking way-layed.
I'm thinking my way is something totally different from a GM.
Yes, Hell, video it. I'd like to clear the confusion.
There is probably no reason to not continue doing them like you are now. I think the bending of the knees is mostly a way to bypass poor hamstring extensibility. If you can easily get your back to parallel with no bend in the knees...more power to you.
Forgive me, but what do the "@7, @8, @9" symbols mean after your sets?.
You are forgiven, it is something new I have been trying the past few weeks. Basically it's a number that I use to record how hard the set felt. I orginally ran across it in Devilsson's log, when he used to record a +# after each set recording how many reps he had left in the tank. I thought it was a good idea but a little cumbersome. Then I saw this idea of using a RPE number in Mike Truchsherer's training logs and decided to try it. Basically the scale is:
Quote:
Originally Posted by Mike Truchsherer
10- Maximal. No reps left in the tank.
9- Last rep is tough, but still 1 rep left in the tank.
8- Weight is too heavy to maintain fast bar speed, but is not a struggle. 2-5 reps left.
7- Weight moves quickly when maximal force is applied to the weight. “Speed weight”
6- Light speed work. Moves quickly with moderate force.
5-
4- Recovery. Usually 20+ rep sets. Not hard, but intended to flush the muscle.
RPE’s below 4 are not important.
It's a convenient way to look back in your log, and see that even though I did 365x5 today, and I did it 3 months ago, 3 months ago it was a "10" or all out effort, and today it was about an 8, so even though the weight lifted doesn't reflect progress, the effort required to do so does. It's simpler to use in your log than writing next to each set "FUCK THIS SUCKED" or "easy like a catholic girl". It's pretty easy to use in practice, too. After two weeks I can pretty easily say "well that was an 8" and so on.
I perform good mornings the same way as you, Hell. Basically like a RDL with the bar on your back rather than in your hands. Looks like this at the bottom:
I usually jot down little things like "FUCK ME!", "Wow...", and "Easy" in my paper log.
Quote:
Originally Posted by Donut62
I perform good mornings the same way as you, Hell. Basically like a RDL with the bar on your back rather than in your hands. Looks like this at the bottom:
*FWAP FWAP FWAP FWAP FWAP FWAP FWAP FWAP*
__________________
St. Wilhelms member #00003
"Weak and stupid is a different species from the rest of us, hence, it's not cannibalism...it's Darwinism."
