21June09 Good Morning 245 lbs x 11+3+3+2+2 Myo-Reps style

[foreva44189]

thanks i think those are some more weak points i have. j.w when squat dr will put out another vid and when u'll b ok to start jumping maximally again?

[CoolColJ]

SquatDR - probably never, he's a modest guy :)

As for me, my left knee still hurts a lot when I jump/land, so not for a good few months. I can squat a bit though

[foreva44189]

Thanks for all the advice i appreciate it, how important do u think the abs/low back are with heavy weights/vertical jumps?

[CoolColJ]

extremely important, weak abs and back won;t allow you to luft big weights

and you'll have poor power transfer when jumping

[foreva44189]

i've just started good mornings and i've noticed they really hit my hamstrings/low back but my glutes get lil stimulation (i've always had problems with glute activation tho). Have u noticed any other exercises that hit the glutes 4 u? is that ur calculator on higher faster sports? cuz i've noticed it to be extremely accurate and use it to tell if some1 is lying to me about their vert or squat how did u even come up with that? sorry for all the ?'s

[CoolColJ]

single leg kneeling deadlift hammers the glutes hard, as does bulgarin split squats. Keep a slight bend in the knee to activate the glutes on GMs, and push the butt back

Start working on your glute activation. Read that glute article on Kelly's site.

I stretch my hip flexors everyday, strengthen lower abs, do the leg lowering ab move in kelly's article, and do daily glute bridge holds

[MyPenis13inchGirlFit]

@CoolColJ "Keep a slight bend in the knee to activate the glutes on GMs, and push the butt back"

I feel my glutes hard when I bulgarian squat parallel/low..

[CoolColJ]

yeah it's my VJ formula :)

It's based on the correlation between squat strength and power snatch with a high catch. You need to squat a certain load to to able to throw something up in the air.

If you can throw a load the same as your bodyweight into teh air, you should be able to jump the same height basicly. Physics

[TheLove4TheGame]

Damn. You're planning on increasing your strength during your cutting phase? I just struggle to maintain my strength when I'm losing weight.

Good luck and keep it up.

[CoolColJ]

if the diet is right and the way your training is good, it should be possible. And has been so far - I'm slowly leaning up and my strength/size is going up :)

rest paused training makes it possible

[TheLove4TheGame]

Dieting is so difficult for me. I just love food, right now I'm trying to cut down too - we're about the same height. I don't think I can get down much below 175 though. I'd be happy with 10% bf.

[foreva44189]

nice lifiting man whats ur vert at? have u noticed good mornings to add anything to ur vert or other lifts?

[CoolColJ]

I haven't been able to jump for a few months due to a medial meniscus tear in my left knee. Hence why I'm attacking the GMs instead of squats

GMs when done properly hit teh glutes hard, which is where most of the power from jumping and sprinting comes from so they should help a tone. Plus they beef up the erectors.

GM is like 75% of a squat, so if the GMs go up so does the squat. Doing GMs will improve your squat and deadlift

[dreamofdunking]

Sweet man, looks like you got that easy.

[CoolColJ]

yeah it was kinda easy :)

I have a theory -

good morning x 10 + 20lbs = power clean with a high catch

good morning divided by 75% = low bar full squat

now to get my good morning to 315lbs x 10 and lean down to 176lbs. I should get up easy :P

[dreamofdunking]

Man, I hear what you are saying but cutting sucks!! I love to eat too much u know... I'm cutting right now... and I really don't like it... and 176lbs is crazy low from our current weight, Im only shooting for 185 by the end of my cutting phase.

[CoolColJ]

it is, that would be like 8-10% bodyfat for me to get down there, but I'm shorter than you so, I should weigh less :)

anyway I'm letting it go down gradually, slow and steady instead of a diet, more like lifestyle change. Cut out the cheese and some other stuff and that's like 500 calories already. Good for a 1lb a week drop without actually dieting