8611
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 29, 2011, 12:32:04 am »
i meant to say this before, but your CMJ stills are inspiring. 
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8612
ADARQ & LanceSTS - Q&A / Re: Weight lifting shoes
« on: June 29, 2011, 12:28:46 am »bump!
$95 for some decent adidas weightlifting shoes.
http://www.roguefitness.com/adidas-weightlifting-shoes.php
these appear to be the same adidas power perfect 2 dynamicfitness is selling for $20 more.
http://www.dynamic-eleiko.com/
i prefer the gray/black combo.
took adidas long enough to break into the mid-price market. the heel is pretty low-profile (0.6") and seems to be rubber...give me that wood. pause.
8613
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 28, 2011, 11:02:48 pm »
yesterday:
BW = ???
SORENESS = traps
ACHES/INJURIES = left pinky finger, kind of badly (?)
FATIGUE = none
- warm up
- pogos 2 x 10
- SS1: leg press x 3 x stack, max speed
- SS1: CMJ x 3
- SS1 info: 2 rotations
- leg press x 15 x stack
- SS2: lat pull down x 10 x 55kg
- SS2: dip x 10
- SS2 info: 2 rotations
- ab wheel roll out 2 x 10
BW = ???
SORENESS = traps
ACHES/INJURIES = left pinky finger, kind of badly (?)
FATIGUE = none
- warm up
- pogos 2 x 10
- SS1: leg press x 3 x stack, max speed
- SS1: CMJ x 3
- SS1 info: 2 rotations
- leg press x 15 x stack
- SS2: lat pull down x 10 x 55kg
- SS2: dip x 10
- SS2 info: 2 rotations
- ab wheel roll out 2 x 10
8614
Injury, Prehab, & Rehab talk for the brittlebros / Re: Body Imbalances
« on: June 28, 2011, 11:51:26 am »yea thanks I googled the guy and he seemed to have done some research on the matter. Most of his advice was directed at addressing stability at the spine. There were some dvd's with corrective exercises but they were damn expensive.
i meant literally email the guy. he knows shoulders and particularly shoulder imbalances and particularly the kind of imbalance you're talking about (which is very common in countries where kids grow up throwing baseballs or footballs) really well. he might have gotten too big for his britches now to reply to individual emails but a few years ago, anyway, he would respond pretty quickly.
8615
Crazy Weird Analysis & Stuff :) / Re: Lifting vs. bw compared to lifting vs. BMI
« on: June 28, 2011, 11:37:10 am »
interesting thought about bmi. i kind of like it.
the tables on exrx are a joke, though. look at them closely, they make no sense. how is an advanced 315 pound lifter only lifting 10 pounds more than an advanced 275 pound lifter? how is a 250 pound squat at 165 in any way intermediate?
the tables on exrx are a joke, though. look at them closely, they make no sense. how is an advanced 315 pound lifter only lifting 10 pounds more than an advanced 275 pound lifter? how is a 250 pound squat at 165 in any way intermediate?
8616
Strength, Power, Reactivity, & Speed Discussion / Re: Barbells And Steroids: Equally Unfair
« on: June 28, 2011, 11:29:51 am »
we already had this conversation
http://www.adarq.org/forum/call-em-out/kelly-baggett%27s-use-of-steroids-pro-hormones-hormones-and-other-drugs/
http://www.adarq.org/forum/call-em-out/kelly-baggett%27s-use-of-steroids-pro-hormones-hormones-and-other-drugs/
8617
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 28, 2011, 01:37:51 am »
yesterday:
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none
wiped out, 11 hour work day, pussied out. did a bunch of stretching so as not to be a complete waste. damienz is making me want to do smolov when i get home. that will require a much greater commitment to sticking to particular days in the gym. god damn it, i need to do that anyway.
question for the knowledgeable bros (lancests and adarq but also anyone who's done smolov before). i know there was a thread about this somewhere but i'm too lazy to find it: jumping + smolov, thoughts? according to pavel it's recommended during the intro microcycle, then no mention during the base mesocycle, then basically required during switching, then no mention during intense mesocycle.
so, unreasonable to do low-volume jumps, maybe some light pogos/bounding before squats? i think probably not, as long as the intensity and volume aren't too high. so something like:
- warm up (incl. glute activation and 2-4 short sprints)
- DLRVJ/DSVJ/CMJ x 8-12 (submax unless CNS is blazing, in which case a few ME)
- pogos 2 x 15 submax
- snatch warm up (smolov-recommended: long pull, wide grip btn ohp, squat)
- smolov workout of the day
- upper push + pull, maybe handstands or other gymnastic stuff
- stretch
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none
wiped out, 11 hour work day, pussied out. did a bunch of stretching so as not to be a complete waste. damienz is making me want to do smolov when i get home. that will require a much greater commitment to sticking to particular days in the gym. god damn it, i need to do that anyway.
question for the knowledgeable bros (lancests and adarq but also anyone who's done smolov before). i know there was a thread about this somewhere but i'm too lazy to find it: jumping + smolov, thoughts? according to pavel it's recommended during the intro microcycle, then no mention during the base mesocycle, then basically required during switching, then no mention during intense mesocycle.
so, unreasonable to do low-volume jumps, maybe some light pogos/bounding before squats? i think probably not, as long as the intensity and volume aren't too high. so something like:
- warm up (incl. glute activation and 2-4 short sprints)
- DLRVJ/DSVJ/CMJ x 8-12 (submax unless CNS is blazing, in which case a few ME)
- pogos 2 x 15 submax
- snatch warm up (smolov-recommended: long pull, wide grip btn ohp, squat)
- smolov workout of the day
- upper push + pull, maybe handstands or other gymnastic stuff
- stretch
8618
Injury, Prehab, & Rehab talk for the brittlebros / Re: Body Imbalances
« on: June 28, 2011, 12:40:57 am »
go ask eric cressey (srs)
8619
Pics, Videos, & Links / Re: rutgersdunker 500 lb full squat @ 165 lb BW ::: 3xBW
« on: June 28, 2011, 12:38:07 am »
^^^ touche, fair enough.
8620
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 
8621
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.
8622
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
8623
Bodybuilding / Re: Scary motherfawkers
« on: June 26, 2011, 05:33:08 am »
roids, baby! be all you can be!
8624
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>
8625
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.