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8297
Strength, Power, Reactivity, & Speed Discussion / Re: Wendler 531 program
« on: August 12, 2011, 09:11:13 am »
nice table. 
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Strength, Power, Reactivity, & Speed Discussion / Re: Hypertrophy Training Tips
« on: August 11, 2011, 04:57:41 pm »I see where you are coming from, choose any and you will gain result as long as i follow the guidlines.
Lift heavy, get enough volume, progressively overload, give enough time for recover, and eat a lot.
this. screw the criticism, you need to stop planning, pick something, get in the gym and do that thing.
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Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 11, 2011, 04:30:44 pm »
god damn it vag stop kicking so much ass.
8300
Strength, Power, Reactivity, & Speed Discussion / Re: Get Strength Front Squat Harness
« on: August 11, 2011, 01:28:01 pm »
seems like a cool design. lol'in at this guy, though:
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 09, 2011, 11:22:37 pm »
word, yeah unlikely to be a bally's in ne or se (well, excpet maybe capitol hill) and sw doesn't have a 20th st as far as i know. too small, lol.
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
BW = ???
SORENESS = none
ACHES/INJURIES = both toes, especially right toe, god damn it i did something to it at the beach. need rest and ice
FATIGUE = low
- warm up
- sprints
4 @ 90%
- DSVJ x 5
- DLRVJ x 7
bad but not awful considering i squatted 290 30 times yesterday
- squat 4 x 9 x 255
ouch, hard
- lie on the ground, some feldenkrais for shoulders and neck
- stretch
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
BW = ???
SORENESS = none
ACHES/INJURIES = both toes, especially right toe, god damn it i did something to it at the beach. need rest and ice
FATIGUE = low
- warm up
- sprints
4 @ 90%
- DSVJ x 5
- DLRVJ x 7
bad but not awful considering i squatted 290 30 times yesterday
- squat 4 x 9 x 255
ouch, hard
- lie on the ground, some feldenkrais for shoulders and neck
- stretch
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 09, 2011, 09:47:56 am »Nice I realized again you're in DC ( been seeing the signs for the tournaments all over the place on the metro). I work in DC at Bally's.
Anyway why do you foam roll before and not after a workout?
which bally's? i foam roll before because it makes the workout feel better. i do SMR on off days, too.
L street, and 21st. There aren't too many Bally's in DC. So what is SMR? I've neglected recovery techniques most of my life
haha, no way, that's around the corner from my office. gonna meet up with a former boss at bourbon coffee in about half an hour. maybe i'll come heckle you while you work.
EDIT: SMR = self myofascial release. basically targeted self-massage to improve fascial tissue quality. foam rolling is a common method of SMR.
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Progress Journals & Experimental Routines / Re: Kingfish
« on: August 09, 2011, 09:39:23 am »
why'd you edit out the 30 second stand-with-the-bar-and-get-ready part? that's the best part!
8304
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 08, 2011, 10:59:45 pm »ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
BW = ???
SORENESS = trap
ACHES/INJURIES = both toes
FATIGUE = low
- warm up
- sprints
- DSVJ
- DLRVJ
toes, toes + forgot my sneakers
- SS1: jump squat 3 x 95
- SS1: CMJ x 3
- SS1 info: 2 rounds
- squat 10 x 3 x 290
a few reps grindy but strong all the way through, last rep was best rep
- SS2: OHP 5 x 115
- SS2: BOR 5 x 135
- SS2 info: 2 rounds
- stretch
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 08, 2011, 10:55:23 pm »Nice I realized again you're in DC ( been seeing the signs for the tournaments all over the place on the metro). I work in DC at Bally's.
Anyway why do you foam roll before and not after a workout?
which bally's? i foam roll before because it makes the workout feel better. i do SMR on off days, too.
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Strength, Power, Reactivity, & Speed Discussion / Re: Hypertrophy Training Tips
« on: August 08, 2011, 05:04:38 pm »you've never heard of main lift + accessory lifts, steven-miller?
Sure I "heard" of it. Does not make it useful for a beginner though. You add accessory lifts when main lifts get stuck as an intermediate lifter. Other than that I don't see the need for too much variety.
meh, i guess i agree in principle but the dude wants to do lots of stuff -- did you see the OP?!?! -- and obviously has the time. so what's the harm? starting strength is not the end-all and be-all of beginner hypertrophy programs.
if i wanted to bulk just to bulk, i'd definitely be doing multiple pushes and multiple pulls for my upper body. i guess i'm intermediate but i would recommend that shit to someone just starting out, too.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 08, 2011, 02:54:20 pm »
Yeah I like med ball throws as well, but I do alot of throwing already.
haha, i suppose that's true.
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Strength, Power, Reactivity, & Speed Discussion / Re: Hypertrophy Training Tips
« on: August 08, 2011, 11:54:54 am »
you've never heard of main lift + accessory lifts, steven-miller?
8309
News, Announcements, & Suggestions / Re: new post button
« on: August 08, 2011, 11:52:43 am »i don't know if this forum has a new post section to show the posts that have been made since you last logged on. but it is a very good feature to have to keep you updated on several topics you want to keep an eye instead of trying to remember what it is and where it is.
this is the major feature which i think all forums should have
thanks
click on that.
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Pics, Videos, & Links / Re: beast
« on: August 08, 2011, 11:40:46 am »I'd like to see this paper or whatever that says he's not actually running. Not to be rude or anything, I'm actually genuinely interested. Whether or not he runs doesn't change the fact that he's a beast. He's still the world record holder in the paralympics for the 100m and 200m.
click on the link in my earlier post.