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Topics - gukl

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So most people on here typically started their athletic journeys training for strength, power and speed. I noticed there's been a definite trend towards endurance training (with adarqui leading the ship on this one).

I've really fallen in love with running and it's become a huge part of my life. But I've spent the last 10 years of my life pursuing strength and power (other than sports training but it's been a few years).

I thought it would be interesting explore how best to combine these. For example, is it even reasonable to expect to be able to run ultramarathons, squat 140kg+ and dunk basketballs?

Obviously a huge part of it is nutrition. My carbohydrate intake has increased massively since I started running. Probably break even, I'm not using weight. But probably still not eating enough to optimise recovery.

How best to organise training? Especially with super busy work schedules. For example this weekend I ran 5k, then had to squeeze in some heavy squats and plan to run a long distance tomorrow. I cut down on the volume and went heavier and hopefully at least will be not as sore, will see how it works. I quickly found out that running before lifting works whereas running after lifting categorically does not!

Anybody have any thoughts or any resources/examples of people who have combined these goals successfully? I guess a prime example would be athletes such as rugby players etc. There's also guys like Alex viada who talks a bunch about managing different energy systems.

I haven't really researched much at all and have kind of just been winging it however starting to think I need to put a bit more thought into training like this now

Super interested to hear people's thoughts!

MUSiC anD SHeeT! / Some training mixes...
« on: January 09, 2019, 04:33:20 pm »
A friend of mine has been making some mixes for a while now, he's made a couple of real high energy, eclectic dance music kinda vibe workout mixes.

They're pretty good and make for a really euphoric training session if anyone wants to give them a try!

Likewise if anyone knows of any similar mixes made with training in mind please share as I find them so much better than listening to an album or a random Spotify playlist.

Progress Journals & Experimental Routines / New year new me
« on: January 04, 2019, 04:13:01 pm »
Let's try this again.

I'm not really sure what my goals are at the moment. My training is more about just... Try to stay healthy, not get fat, feel fit and happy. The last year or so has been pretty mad with sitting finals, being in Nepal for a few months and then starting work in hospitals here and some of my coping mechanisms have been....questionable and resulted in some  serious low points.

I would like to get back into Olympic lifting at somepoint but I'm still fighting with some SI joint issues. I have never stopped training for more than a week or so but its just been aimlessly going through the motions, hence my lack of motivation to log etc. My baseline strength is a long way away from where it once was, especially lower body.

Been enjoying my running a lot these days and probably going to sign up to the city 10k in April. I ran my first ever 10k on NYE (55m on pretty rough terrain). Aerobic fitness is probably my priority at the moment - I'm climbing mont blanc in June so that's a pretty important goal for me and offering some motivation.

Anyway enough internal monologue

Easy treadmill 5k at 11km/h pace

Goblet squat 20kg 3 x 20
Deadlift 120kg 3 x 5
Single leg leg press 69kg 2 x 10, 61kg x 10
Peterson step ups 4 x 20
RKC plank 2 x 20s - got mad ab cramps lol so gave up

So I'm currently in Nepal for 6 weeks and whilst the food is delicious, im probably eating around 1/4 of the protein I did at home (and I wasn't eating tonnes as it is). I'm living in a guest house with all my meals provided, and being vegetarian I find I'm eating minimal protein sources. Dairy is super expensive here too, like milk is 3x the price of UK and I'm on a super limited budget. I'm trying to get in as much as oossible, PB toast, lentils but ultimately im not getting enough.

Would my best bet be just to eat as much as possible (carb heavy) and train short and intense 2-3x a week? Or will that just make me fat?

I have another 3 weeks of being in the city then I'm going trekking for over two weeks so obviously I'm accepting a bit of muscle loss but I'm just thinking what I can do for damage limitation!

Bodybuilding / stomach vacuum/waist thickness
« on: January 16, 2017, 01:44:54 pm »
anyone ever used these to improve their uhm, abdominal aesthetics?

LBSS talking about the greek measurements in his log got me thinking - my waist is TOO BIG. around the navel is like 34+ all the time...even with abs. i look bloated aaaaaaaaaaaaall the time, enough for people to comment like 'woah you gained weight?' until i lift my top up and they like huh?

some of its probably my APT but other than fixing this i wonder if stomach vacuums could help? seems you dont have to dedicate much time to them, just wondered if anyone had any sucess?

THE HOLE / asdf
« on: December 23, 2016, 01:58:28 pm »

edit lol i was just tryna see how the anon thing works. failed clearly.

Nutrition & Supplementation / Ashwagandha
« on: October 19, 2016, 04:34:06 pm »
Some of you may have seen me talking about ashwagandha on my log, i've been taking it fairly consistently (minus holidays) for a while and I have to say I'm pretty impressed.

-It's DEFinitely anxiolytic, it helps me sleep, makes me more 'level'. therefore helps deal with stress etc.
-But interestingly, there are studies suggesting it improves POWER OUTPUT. - something im sure most of is interested in.
-been shown to drop cortisol and all the benefits associated with this (think ^^ testosterone)
-lots of suggestion of neuroprotective, improved cognition etc
-shown to drop c-reactive protein (Read v inflammation)

i take the organic india version from amazon, seems pretty legit. - has anyone else taken it? the KSM-66 extract seems like it may be better but its expensive.

MUSiC anD SHeeT! / Podcasts
« on: October 19, 2016, 04:24:03 pm »
Anybody into podcasts? they're pretty convenient, i listed to them all summer whilst working manual labour - basically learning and getting paid to do so. now its useful for like long journeys and standing in cues, doing housework etc. better than tv!

some of my favourites
-skeptics guide to universe (general science0
-tim ferris..
-joe rogan depending on who he's talking to, he just did one with louie simmons
-bbc4 do some good shorter ones
-dan carlins hardcore history is AMAZING

any other reccomendations?

Politics, News, & SHeeT! / Turkey
« on: July 15, 2016, 07:03:20 pm »
Military Coup...

Turkey army group announces takeover on TV

What the fuck? Scary times

Powerlifting / Strongman / 500kg Deadlift - Eddie Hall
« on: July 09, 2016, 06:35:08 pm »
Wtf, just got home from seeing Eddie Hall deadlift 500kg in my nearest city. Crazy!

Yet another huge observational study linking increased saturated fat intake with higher mortality came out...

Importance  Previous studies have shown distinct associations between specific dietary fat and cardiovascular disease. However, evidence on specific dietary fat and mortality remains limited and inconsistent.

Objective  To examine the associations of specific dietary fats with total and cause-specific mortality in 2 large ongoing cohort studies.

Design, Setting, and Participants  This cohort study investigated 83 349 women from the Nurses’ Health Study (July 1, 1980, to June 30, 2012) and 42 884 men from the Health Professionals Follow-up Study (February 1, 1986, to January 31, 2012) who were free of cardiovascular disease, cancer, and types 1 and 2 diabetes at baseline. Dietary fat intake was assessed at baseline and updated every 2 to 4 years. Information on mortality was obtained from systematic searches of the vital records of states and the National Death Index, supplemented by reports from family members or postal authorities. Data were analyzed from September 18, 2014, to March 27, 2016.

Main Outcomes and Measures  Total and cause-specific mortality.

Results  During 3 439 954 person-years of follow-up, 33 304 deaths were documented. After adjustment for known and suspected risk factors, dietary total fat compared with total carbohydrates was inversely associated with total mortality (hazard ratio
comparing extreme quintiles, 0.84; 95% CI, 0.81-0.88; P < .001 for trend). The HRs of total mortality comparing extreme quintiles of specific dietary fats were 1.08 (95% CI, 1.03-1.14) for saturated fat, 0.81 (95% CI, 0.78-0.84) for polyunsaturated fatty acid (PUFA), 0.89 (95% CI, 0.84-0.94) for monounsaturated fatty acid (MUFA), and 1.13 (95% CI, 1.07-1.18) for trans-fat (P < .001 for trend for all). Replacing 5% of energy from saturated fats with equivalent energy from PUFA and MUFA was associated with estimated reductions in total mortality of 27% (HR, 0.73; 95% CI, 0.70-0.77) and 13% (HR, 0.87; 95% CI, 0.82-0.93), respectively. The HR for total mortality comparing extreme quintiles of ω-6 PUFA intake was 0.85 (95% CI, 0.81-0.89; P < .001 for trend). Intake of ω-6 PUFA, especially linoleic acid, was inversely associated with mortality owing to most major causes, whereas marine ω-3 PUFA intake was associated with a modestly lower total mortality (HR comparing extreme quintiles, 0.96; 95% CI, 0.93-1.00; P = .002 for trend).

Conclusions and Relevance  Different types of dietary fats have divergent associations with total and cause-specific mortality. These findings support current dietary recommendations to replace saturated fat and trans-fat with unsaturated fats.

So I have a problem with good morninging my squats, which is even more of a problem with my focus on olypmic lifitng > athletic development/powerlifting. Before it would start to limit my squat, but now it limits my snatch (i catch, and lose it on the way up as i shoot my hips up out the isn't as much a problem in cleans)

WHY? So there seems to be two schools of thought. One of them being that you have a weak posterior chain and need to do more things like good mornings to strengthen the PC and thus fix the leaning forwards in the squat. IMO this is totally wrong and will make the problem worse, at least in my case. The other seems to be that weak quads = body loads the posterior chain and makes you do a good morning instead of a squat. Mobility would be another one, however since i can sit rock bottom in a narrow grip overhead squat and only lose my upright torso on the way up suggests it's not my problem. Another would be just a bad motor pattern - which is kinda linked to weak muscles anyway.

so im looking for suggestions on how to make my squat more upright, being that i think my main problem is weak quads/poor leg drive/relatively strong back/pc.
-pause squats?
-front squats? - already doing these
-bottom up/pin squats?
-direct quad work?? bearing in mind im just coming back from quad tendonitis from overdoing quad work.

any other ideas as to why i may be tipping forwards and what i could do to fix it? suggestions would be much appreciated as it's driving me crazy!

MOVIES & ENTERTAINMENT & SHeeT! / The Walking Dead
« on: March 29, 2016, 06:04:51 pm »
Who's watching?!

Season 6 has been mega entertaining, probably the best since the first few seasons. I was almost ready to quit watching after season 5, but this has been so fun.

Anyone read the comics too? (i have not so  :-X )

Off Topic / The Book Thread
« on: February 27, 2016, 08:05:53 pm »
So this forum is full of intelligent, seemingly well-read people: so figured it would be interesting to see what everyone's reading at the moment/recently and what their favourite books are...

I just finished Oliver Sacks' 'The man who mistook his wife for a hat' - a bunch of clinical cases seen by the neurologist (and strongman) who passed away last year. Coincidentally the film 'awakenings' adapted from another of his books was on tv last night, will have to read that soon.

(600lbs squat by Dr Sacks in his younger years)

Currently reading 'Walden' by Henry David Thoreau, never read it before but gather most americans have? Less than halfway through but already want to throw away half of what I own and spend more time in the woods.

Also just started listening to (audible is great for commuting/mundane physical tasks) Christorpher Mcdougalls 'Born to Run' which I'm sure a few on here will have read!

so what is everyone else reading?

Off Topic / Break Your Smartphone addiction
« on: February 23, 2016, 02:10:18 pm »

thought this article was pretty good/interesting so just sharing. will definitely be trying some of the stuff in it. i deleted a bunch of apps off my ipad, already saved me a bunch of aimless scrolling and since i already have them on my phone/laptop it shouldn't really bother me.

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