8506
Pics, Videos, & Links / Re: rutgersdunker 500 lb full squat @ 165 lb BW ::: 3xBW
« on: June 28, 2011, 12:38:07 am »
^^^ touche, fair enough.
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8507
Pics, Videos, & Links / Re: rutgersdunker 500 lb full squat @ 165 lb BW ::: 3xBW
« on: June 27, 2011, 11:36:58 am »
shankle's squats are ridiculous 
8508
Pics, Videos, & Links / Re: rutgersdunker 500 lb full squat @ 165 lb BW ::: 3xBW
« on: June 27, 2011, 03:16:20 am »DAT DEPTH!! HOLY SHIT
I'm guessing he just does a KF and squats like that while keeping everything else basically the same..damn what strength
Depth? It's below parallel and fucking heavy but it's not even ass to grass really.
This is ridiculous depth with ridiculous weight:
http://www.youtube.com/watch?v=WK7m6I5m6gY&feature=related
haters gonna hate. it's impressive to walk 500 out of the rack at 165, let alone squat it below parallel.
8509
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 26, 2011, 07:57:43 am »
BW = 75.5 kg, 166.5 lbs
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none
- warm up
jump rope 30/30 x 5
joint circles, leg swings, hips and shoulders
- pogos
moderate effort x 10
max effort 2 x 5
low effort x 20
- jump squat 3 x 3 x 27.5 kg, 60.6 lbs
- SS1: leg press x 3 x stack, going for fastest concentric possible
- SS1: CMJ x 3
- SS1 info: 2 rotations, jumps were better than yesterday
- SS2: pull up x 7
- SS2: dip x 7
- SS2 info: 3 rotations
- shrugs 3 x 5 x (2x24kg DBs)
- some other stuff that i forgot
Going to go back in a couple of hours and do some light cardio, stretching and core stuff.
EDIT: Later:
- jog/walk x 45 minutes, very easy pace
- leg raise 4 x 10
- stretch
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none
- warm up
jump rope 30/30 x 5
joint circles, leg swings, hips and shoulders
- pogos
moderate effort x 10
max effort 2 x 5
low effort x 20
- jump squat 3 x 3 x 27.5 kg, 60.6 lbs
- SS1: leg press x 3 x stack, going for fastest concentric possible
- SS1: CMJ x 3
- SS1 info: 2 rotations, jumps were better than yesterday
- SS2: pull up x 7
- SS2: dip x 7
- SS2 info: 3 rotations
- shrugs 3 x 5 x (2x24kg DBs)
- some other stuff that i forgot
Going to go back in a couple of hours and do some light cardio, stretching and core stuff.
EDIT: Later:
- jog/walk x 45 minutes, very easy pace
- leg raise 4 x 10
- stretch
8510
Bodybuilding / Re: Scary motherfawkers
« on: June 26, 2011, 05:33:08 am »
roids, baby! be all you can be!
8511
MUSiC anD SHeeT! / tinariwen - matadjem yinmixan
« on: June 26, 2011, 12:56:16 am »
Oh fuck yes. This song has been giving me shivers for going on five years now.
<a href="http://www.youtube.com/watch?v=IxJP0dYwRJg" target="_blank">http://www.youtube.com/watch?v=IxJP0dYwRJg</a>
8512
Injury, Prehab, & Rehab talk for the brittlebros / Re: Favorite ham string stretches? Mine are too tight
« on: June 26, 2011, 12:52:08 am »
BEND OVAH, BITCH!
Just kidding. But not really.
Other than toe touches, I like this: Stand facing a low-ish box, bench, chair, whatever. place one foot on top of object with leg straight. Lean forward at the hips until you feel the stretch in the back of your leg. Hold 10-15 seconds, then straighten without moving your foot. Rotate foot out, then bend forward again. 10-15s. Straighten, rotate foot in, bend forward again, 10-15s. Repeat with other leg. Sometimes I go through both legs twice.
Don't push the stretch too hard. The other thing you can do with this, and lots of other stretches, is to do it really light -- just until you start to feel resistance but before it's at all uncomfortable -- and hold for at least a minute. "Microstretching." I'm going to do some today, actually.
At the end of the day, your flexibility is going to be limited by your genes, and it doesn't matter past a certain point. I can place my hands flat on the ground with my legs straight but fuck if it helps me do anything athletic.
Also, foam roller.
Just kidding. But not really.
Other than toe touches, I like this: Stand facing a low-ish box, bench, chair, whatever. place one foot on top of object with leg straight. Lean forward at the hips until you feel the stretch in the back of your leg. Hold 10-15 seconds, then straighten without moving your foot. Rotate foot out, then bend forward again. 10-15s. Straighten, rotate foot in, bend forward again, 10-15s. Repeat with other leg. Sometimes I go through both legs twice.
Don't push the stretch too hard. The other thing you can do with this, and lots of other stretches, is to do it really light -- just until you start to feel resistance but before it's at all uncomfortable -- and hold for at least a minute. "Microstretching." I'm going to do some today, actually.
At the end of the day, your flexibility is going to be limited by your genes, and it doesn't matter past a certain point. I can place my hands flat on the ground with my legs straight but fuck if it helps me do anything athletic.
Also, foam roller.
8513
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: June 26, 2011, 12:31:27 am »
I like your workout as set up. Simple. If you're eating enough, which for you will feel like a lot but probably won't be that much, you should be beastin in no time. Like, a few months. Would add a pull on the second day, though. Chin up, maybe, since you're doing a horizontal row already. Just something else for your back.
Sorry your HS track career ended with a muscle pull. Sucks. But hey, now you can actually fulfill your journal title.
Are you going to college in the fall?
Sorry your HS track career ended with a muscle pull. Sucks. But hey, now you can actually fulfill your journal title.
Are you going to college in the fall?
8514
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 25, 2011, 12:22:43 pm »
Luckily for the collective female guests at the hotel, the only other people in the gym were a couple of middle-aged dudes. One of whom was actually pretty jacked, like maybe former rugby player type.
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none
- warm up
jump rope x 5 mins off and on
joint circles
hip and shoulder stuff
- pogos 2 x 10
- depth jumps 2 x 5 x 18"
awful, ceiling is low and gym cramped so hard to concentrate on max effort
- SS1: leg press x 10 x stack
- SS1: CMJ x 3
- SS1 info: 2 rounds, see note for depth jumps about CMJ
- SS2: calf raise x 10 x half stack
- SS2: straight leg raise x 10
- SS2 info: 2 rounds
- SS3: pull up x 5
- SS3: dip x 5
- SS3 info: 2 rounds, lol, just wanted to do something
- stretch
Felt good to be in a real live gym again.
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none
- warm up
jump rope x 5 mins off and on
joint circles
hip and shoulder stuff
- pogos 2 x 10
- depth jumps 2 x 5 x 18"
awful, ceiling is low and gym cramped so hard to concentrate on max effort
- SS1: leg press x 10 x stack
- SS1: CMJ x 3
- SS1 info: 2 rounds, see note for depth jumps about CMJ
- SS2: calf raise x 10 x half stack
- SS2: straight leg raise x 10
- SS2 info: 2 rounds
- SS3: pull up x 5
- SS3: dip x 5
- SS3 info: 2 rounds, lol, just wanted to do something
- stretch
Felt good to be in a real live gym again.
8515
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 25, 2011, 10:42:19 am »
At the fancy hotel now. I gotta say, nothing against the guest houses I stayed in over in Afghanistan, but there's something to be said for great coffee and temperature control. Also, I just got a real shave for the first time, which has me feeling manly as shit. Gonna go work out now and try not to spontaneously impregnate any of the foreign chicks in the gym.
8516
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 24, 2011, 01:31:08 am »
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none
- mobility + stretching x 1 hour
- general messing around x 1 hour
-- handstand practice x a bunch
-- various pogos, stiff leg ankle hops, SVJ, etc. x a bunch
nice and easy, kept it fun. i'm a little embarrassed that i can't do a credible handstand, so i'm gonna start working on that here and there.
edit: last day in afghanistan. islamabad tomorrow, and a real gym. less than a week until home.
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none
- mobility + stretching x 1 hour
- general messing around x 1 hour
-- handstand practice x a bunch
-- various pogos, stiff leg ankle hops, SVJ, etc. x a bunch
nice and easy, kept it fun. i'm a little embarrassed that i can't do a credible handstand, so i'm gonna start working on that here and there.
edit: last day in afghanistan. islamabad tomorrow, and a real gym. less than a week until home.
8517
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 21, 2011, 10:55:56 pm »
last few days have been exhausting, working at least 12 hours every day. have still managed to get in some mobility and stretching in the mornings but no workout until today. oof. it's also really hard to stay fully hydrated here. the baseline sweat level is super high so i've been downing like 3L of water a day, plus coffee and tea (and the occasional glass of coke).
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate, which is weird because i slept for 8 hours last night and the night before: benefit of being completely wiped out
- warm up
joint circles x 10/each direction
glute bridge 3 x 15s/e
posterior rocking x a bunch
bird dogs x 10/e
- BSS ISO hold x 60s/e
LR, surprisingly easy with the left
- stiff leg ankle hop 4 x 20
- push up w/2s hold at bottom 3 x 10
- scap wall slides 3 x 10
- plank 2 x 30s
- stretch
30-60s rests between pretty much everything. very easy but got heart rate up for 35 minutes or so and it's better than nothing. gotta pack up then i'm making the drive back to kabul. keeping my fingers crossed that i'll get to ride in the land cruiser and not the hilux, but we'll see. there was a suicide attack in one of the towns we have to drive through (motherfucker killed a little girl and himself. fuck you, asshole, i hope there's a hell so that you can spend the rest of eternity dipped upside-down in battery acid while a rabid dog rips your balls off over and over again), so the big fear is that i either won't get to leave, or i'll have to drive north to mazar-i-sharif and catch a plane down to kabul. either option would suck.
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate, which is weird because i slept for 8 hours last night and the night before: benefit of being completely wiped out
- warm up
joint circles x 10/each direction
glute bridge 3 x 15s/e
posterior rocking x a bunch
bird dogs x 10/e
- BSS ISO hold x 60s/e
LR, surprisingly easy with the left
- stiff leg ankle hop 4 x 20
- push up w/2s hold at bottom 3 x 10
- scap wall slides 3 x 10
- plank 2 x 30s
- stretch
30-60s rests between pretty much everything. very easy but got heart rate up for 35 minutes or so and it's better than nothing. gotta pack up then i'm making the drive back to kabul. keeping my fingers crossed that i'll get to ride in the land cruiser and not the hilux, but we'll see. there was a suicide attack in one of the towns we have to drive through (motherfucker killed a little girl and himself. fuck you, asshole, i hope there's a hell so that you can spend the rest of eternity dipped upside-down in battery acid while a rabid dog rips your balls off over and over again), so the big fear is that i either won't get to leave, or i'll have to drive north to mazar-i-sharif and catch a plane down to kabul. either option would suck.
8518
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 19, 2011, 12:26:46 am »
can you still have enough energy to train hard without carbs? otherwise i don't see the point of carbs for the truly dedicated.
HAHAHHAHAHAHAHHAHAHAAAAHAHAHAHAHAHHAHA!
like if carbs can only do harm what's the point of eating them at all?
AAAAAAHAHHAHAHAHAHAHAHAHAHAHAHAHAHAHA!
oh man, i needed a good laugh.
8519
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 18, 2011, 01:01:24 pm »what are the name of those elite nike socks u got? they basketball specific?
hahaha, anyways, the missus's sis went on her grad trip around the US, got her to buy me some of those nike socks, i told her i wanted long ones, unfortunately they only come up to mid calf.
i read "missus sis" as like a drunk way of saying "mister suss," which is what i call my dog sherlock.
they have baseball in singapore, right? can't you get baseball socks?
8520
Strength, Power, Reactivity, & Speed Discussion / Re: Jumping And Smolov
« on: June 18, 2011, 09:19:49 am »
damn, you have freakishly long arms.