Adarq.org

17 cups of coffee.

I do not think that the height of a standard deadlift has anything special to it. But it has a larger ROM compared to the RDL and involves a mechanically harder position at the bottom. One might argue that deadlifts from a deficit are even better because they involve an even greater ROM. The optimal degree of the deficit for building lower back strength would be determined by individual anthropometry. The bar would be placed at the height that puts the hips on shoulder level, so that the back becomes horizontal to the ground. The lift would then start, from a dead stop, at the mechanically hardest position and would have the largest useful ROM, having the back angle go all the way from parallel to the ground to completely upright. For many people a standard height deadlift is actually not that far from that model and using bars with a diameter available everywhere is certainly convenient. But I am not saying that one arbitrarily determined diameter is optimal for everyones training. I just think that for lower back strength specifically a strong argument can be made in favor of the deadlift over the RDL. Whether the latter is superior in regards to athletic events less depending on a strong back I cannot comment on.

shortest wall of text i've ever seen, but still...


break up your paragraphs, b. more people would read what you write.

Flander and UMThrower, I'm looking at you: http://deadspin.com/5932648/what-the-discus-can-teach-you-about-life-lessons-from-one-of-americas-greatest-throwers.

Cool read.

I need to check out that home-made kettlebell article.  The second part of the article is up!

http://www.just-fly-sports.com/1/post/2012/08/maximizing-the-performance-of-the-kettlebell-swing.html#.UCJjY038u8A

fyi, this is the design ross uses: http://www.davedraper.com/pmwiki/pmwiki.php?n=PmWiki.T-Handle

BW = ???
SORENESS = traps (?)
ACHES/INJURIES = none
FATIGUE = low

- warm up
extra attention to shoulders

- pull up +10 x 10+3+3+2
got halfway up on the last rep. damn.

- dip +50 x 10+3+3+3

- KB swing 24kg x 10,10 | 32kg x 10

- stretch

included a bunch of SMR on shoulders throughout. lots of jump roping, too. had something of a breakthrough on running-in-place crossovers. i'm still slow but getting better. side-to-sides are better, too. and starting to be able to string a couple of double unders together and still get out of it. used to be if i did three in a row and tried to go right back into single unders i'd kick the rope every time. now it's 50/50. time to eat.

I was going for Tyson Gay. It's bad luck he only got 4th but he had an injury interrupted season and wasn't at his peak so it was always going to be difficult for him to win. I think USA are going to win the 4x100 if Asafa doesn't run though. At the US trials they had like 4 or 5 guys in the trial run sub 10. I think their team gonna be Gay, Gatlin, Bailey and Doc Paton.
I'm also looking heaps forward to the 200 and 400. In the 400 Steve Solomon qualifed for the final, which is the first time an Aussie male has run in a 400 olympic final in like 24 years.

i'd hate on him for finishing last, but no americans qualified for the final so i can't. USA #9!

BW = 171.8 motherfucker
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate to high

- warm up

- DLRVJ x ~10
32-32.5, hanging on rim easily but not comfortably.

- MR half tuck x 40,25

- squat 310 x 2, 305 x 3+1+1+1
fuck me. it's at least partially mental, i'm just afraid of the weight or something and psych myself out. would help to have a training partner. i think once i get 315 x 3 x 5 i'll switch to an MSEM-based block. gotta eat and sleep.

- stretch

i didn't sleep enough last night because of work (again). that plus not eating at a surplus over the weekend meant failure on the squats. i'll do upper tomorrow and try squatting again on wednesday. out of town against this weekend.

on the other hand, i was super active this weekend: swimming, hiking/climbing, tennis. family reunion at a resort up in new york on the occasion of my step-grandmother's birthday. such a great time.