7486
Pics, Videos, & Links / Re: beast
« on: December 04, 2012, 10:46:37 am »
^^^ tight . 
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7487
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 04, 2012, 10:40:35 am »
vag has guessed my name. Lift Bulgarian Split Squat.
7488
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 03, 2012, 10:48:30 pm »
P-CHAIN AND POWER BLOCK DAY 2
WEIGHT: 179 -- new scale, new frame of reference
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay, better as workout went on. new gym is still an adjustment
- warm up
- SVJ x 5
- squat MSEM 330 x 4
amazing, strongest i've ever felt at this weight
- RDL 155 x 8,8,8
figured i'd start light for technique purposes. only really started to feel right in the third set
- BSS 110 x 8,8,8/e
- OHP 125 x 7,7
i feel like these compress my back in a maybe not-good way. need to swallow ego and make sure form is right.
- chin up +25 x 8,2; pull up x 7
right bicep wonky, need more shoulder work before i can do straight bar chin ups
- ab pull down 80 x 10,10,10
- stretch
prediction: hamstrings, glutes, and low back will be sore tomorrow.
WEIGHT: 179 -- new scale, new frame of reference
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay, better as workout went on. new gym is still an adjustment
- warm up
- SVJ x 5
- squat MSEM 330 x 4
amazing, strongest i've ever felt at this weight
- RDL 155 x 8,8,8
figured i'd start light for technique purposes. only really started to feel right in the third set
- BSS 110 x 8,8,8/e
- OHP 125 x 7,7
i feel like these compress my back in a maybe not-good way. need to swallow ego and make sure form is right.
- chin up +25 x 8,2; pull up x 7
right bicep wonky, need more shoulder work before i can do straight bar chin ups
- ab pull down 80 x 10,10,10
- stretch
prediction: hamstrings, glutes, and low back will be sore tomorrow.
7489
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 03, 2012, 07:06:40 pm »Haven't trained in the last week due to a fear of shitting myself whilst squatting. That's a PR I don't want to break.
lol'd in real life.
7490
Article & Video Discussion / Re: Christian Thibadeau's new layering format of hypertrophy... Tnations livespill
« on: December 03, 2012, 07:05:00 pm »
7491
Injury, Prehab, & Rehab talk for the brittlebros / Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
« on: December 03, 2012, 05:31:17 pm »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.
7492
Track & Field / WWII fitness test
« on: December 03, 2012, 03:29:17 pm »
this didn't really fit anywhere else so putting it in track and field: http://artofmanliness.com/2011/09/12/are-you-as-fit-as-a-world-war-ii-gi/.
1. pull ups
2. squat jumps
3. push ups
4. sit ups
5. indoor shuttle run (total 250 yards)
would be kind of fun to test this and see how we all stack up. a perfect score is pretty intense, you need 20 pull ups, 75 squat jumps, 54 push ups, 79 sit ups (in two minutes), and 41 seconds in the shuttle run. there are strict guidelines for each exercise. who do you think is the fittest person on the board, by these measurements? my guess is kingfish, at the moment. no one else comes to mind as being very "fit" in this way.
1. pull ups
2. squat jumps
3. push ups
4. sit ups
5. indoor shuttle run (total 250 yards)
would be kind of fun to test this and see how we all stack up. a perfect score is pretty intense, you need 20 pull ups, 75 squat jumps, 54 push ups, 79 sit ups (in two minutes), and 41 seconds in the shuttle run. there are strict guidelines for each exercise. who do you think is the fittest person on the board, by these measurements? my guess is kingfish, at the moment. no one else comes to mind as being very "fit" in this way.
7493
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 03, 2012, 02:48:53 pm »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
7494
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 03, 2012, 02:44:52 pm »at this point why are you still worried about going deeper? your depth is great, you need to keep adding weight to the bar!
Pretty sure you wouldn't approve of my depth on back squats. In fact I remember you told me to squat deeper in the first place in my old logBut have a look at the video first :-
Btw is it ok to backsquat to parallel or just slightly below if i'm doing ATG front squats as well?
word, i guess i figured that because your FS depth has improved so much your BS depth had followed. on that video, you could be deeper but you're at or below the plane.
whether it's okay to BS to parallel or slightly below depends on what you're trying to get out of the BS. hell, some of adarq's best vert gains came when he was half-squatting to pins.
7495
Pics, Videos, & Links / Re: so i met this model last night
« on: December 03, 2012, 02:38:31 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.
7496
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 03, 2012, 02:31:21 pm »I have been doing that squat sequence as a part of my squat warmup lately after raptor posted it in my thread. Feels likes it works great, not sure if it is placebo or real though.
4 minutes per side? Is that 4 continues minutes or sets of less? I do 2 sets of 45-60 seconds.
4 minutes total. continuous sets, but i oscillate through as i go, so there are periods of more or less tension.
also, if your squat form improves after doing the squat sequence, then it's real. not even sure what "placebo" would be in that situation. there's probably a combo of muscular and neural effects from the stretching, but it's definitely real.
7497
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 03, 2012, 12:01:46 pm »
at this point why are you still worried about going deeper? your depth is great, you need to keep adding weight to the bar!
7498
Pics, Videos, & Links / Re: beast
« on: December 03, 2012, 11:40:31 am »
7499
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 03, 2012, 10:05:57 am »- 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.
*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."
7500
Football / Re: greatest block EVAR
« on: December 03, 2012, 09:39:59 am »I don't know much about american football, but that looked nasty, he intentionally rammed into him, is that allowed in football?
totally allowed. the blocker led with his shoulder into the defensive player's chest. no helmet-to-helmet contact and the defensive player was not (ahem) "defenseless" -- he was actively pursuing the ball carrier. not like a situation where the receiver is up in the air to catch a ball, or the returner is staring straight into the air to catch a punt.
of course, as the headline says, he got flagged for it anyway, because refs are no fun.