Adarq.org

Thanks Vag, I couldn't get it too embed on my phone for some dumb reason.

 
And to think that kids only in 10ththe grade?!?!?!?!?!?! WTF. Nasty

 

i hope he's training for high jump or something because sweet baby christ does he get up.

<a href="http://www.youtube.com/watch?v=ah4Z7LadZx0" target="_blank">http://www.youtube.com/watch?v=ah4Z7LadZx0</a>

long underwear and a thermos full of hot cider?

WEIGHT: 181
SORENESS: upper legs a tiny bit but went away with warm up
ACHES/INJURIES: left hip sticky in socket
MENTAL STATE: glad to be working out

- warm up

- SVJ x 7
2-3 at 26, rest 25

- squat 295 x 5,5,5,5,5
not especially challenging. 305 next week.

- pull up x 8,7,6,7,4(F)
supposed to do 8 on last set, could not.

- calf raise with strict pause 225 x 20,20
oh man. the pause. ow. okay, now i know how to do these properly.

- DP OHP 60 x 4,4

gym had been closed and the last other dude there was leaving so i dipped. 30 mins later, at home:

- SS1: glute bridge x 10,10,10
3s pause at top, focus on squeezing glutes throughout
- SS1: push up x 15,15,15

- leg lowers x 10,10,10,10,10

- stretch

HAPPY NEW YEAR EVERYBODY!

that dude is a beast.. what's up with him in that all black ninja garb dunking at some french dunk contest? any footage of that?

i haven't seen footage, only pics: http://www.pb86.fr/reportage/basket/28/the-unknown-dunker

I'd use depth jumps (I actually do that) before squats to get in some calf stimuli too. Also I'd really get the weight down on the hip thrusts and do them very slow tempo (think 3-3-3 or something) with your mind connected to your glutes so to speak. Same with the RDLs - lower the weight if there's too much back involvement and focus on the hip hinge. Try to never let the glutes relax and force that posterior pelvic tilt (at the end of the movement) to really get the hips into hyperextension and the glutes firing.

I'd also do the calf raises in another day, an upperbody day. You need to FOCUS on them, not do them as an afterthought.

For example I do my calf raises, in humongous volumes, after chinups, as the 2nd exercise of that particular day. Then I do dips and some ab work and call it a day.

this is good advice. oddly, my left leg has been sorer than my right over the past two days. time to join AELS and focus on getting the right muscles involved.

i don't think i'm prepared to dedicate a day to calf work, although high volume and strict pauses, yes. i don't/won't do upper/lower split days. i realistically have three gym days per week and i want to be able to do legs in all of them.

jesus christ! i can barely rep out regular GHRs, on a roman chair.

<a href="http://www.youtube.com/watch?v=OLuWHr6-0YQ" target="_blank">http://www.youtube.com/watch?v=OLuWHr6-0YQ</a>