Adarq.org

Quote from: Raptor on December 01, 2012, 06:48:34 am

Should we say "no" to bench pressing?

IMO you can go much safer with pushups/weighed pushups/elevated feet pushups.

Also, bodyweight lunges seem much safer than doing heavy squats. True story.

 

My right shoulder was buggy but I did these cable rotator cuff reps with 7.5 lbs and I think it 'fixed' my right shoulder.. shoulder felt weird for like 1.5 months ever since I tried to bench 225.. feels way better now.

rotator cuff exercise like a boss

<a href="http://www.youtube.com/watch?v=5IDqX1eMFmA" target="_blank">http://www.youtube.com/watch?v=5IDqX1eMFmA</a>

Quote from: LBSS on December 02, 2012, 12:26:12 pm

she lives with three other girls and one of them wanted to make a liquor bottle graveyard in their house, frat-house style. the other three were like, um, what the fuck are you talking about, how are you still a child. kind of interesting to see.

That is straight up fucking embarassing. I may be only 20 but ever since I was in high school I could never stand to be around those kind of damn girls...

lol, you should have been in the room when she made the suggestion. everyone else (the other girls including my gf, me, and some friends of ours who are 28-30 and married) was just silent and kind of awkwardly looking at each other, for like five solid seconds. that's a long time in the middle of a group conversation.

at this point why are you still worried about going deeper? your depth is great, you need to keep adding weight to the bar!

Quote from: LBSS on December 02, 2012, 11:48:15 pm

- lower leg stretching, focus on anterior hip and quad

What is the set of stretches you use for quads? I ask because i have a hard time applying efficient quad stretches, they all feel like i am stretching the knee and not the quad ( ).
The only one that really feels awesome for me is that 'kellyb stretch'.

yup it's all about the couch/kellyb stretch. for anterior hips and quads i have been doing:

- lunge stretch x 2-3 minutes/side
- couch stretch x ~4 minutes/side (torso down for first half, then upright for second half)
- other leg stretches

for all, i try to focus on squeezing my glute and rotating through different parts of the joint -- kelly starrett calls them "corners." what i'm going to start doing* is the stretch from this video, followed by the couch stretch. the rotation really makes a big difference, i end up hitting parts of the muscle that i never could before.

<a href="http://www.youtube.com/watch?v=JBHzXF-mVjY" target="_blank">http://www.youtube.com/watch?v=JBHzXF-mVjY</a>

*thought i was doing it already but my memory ain't as great as i imagined. i was only doing the first little part, and that not even "correctly."

today:

early afternoon:
- lower leg stretching, focus on anterior hip and quad
- shoulder extension x ~5 minutes
- thoracic extension/rollering x ~3 minutes
- hip extension/quad stretching x ~5-6 minutes

before bed:
- lower leg stretching, focus on anterior hip and quad
- shoulder extension
- lower leg stretching, other stuff
- thoracic extension/rollering

let's see if i can actually be consistent about this.

had mike dunleavy's hair before mike dunleavy had mike dunleavy's hair.

yeah what raptor said -- tighten the backs of your legs while you're doing them. much stabler.