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Topics - gukl

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1
I think I've super dumb for the 12+ years I've been squatting.

My progress has always been hampered by SI joint issues.

I've always forcefully locked my hips out at the top of the squat squeezing my glutes, even at the start squeezing my glutes hard before descending. Is this wrong?

I just did a set without doing this and it felt a lot better and my core felt a lot more engaged. I suspect this is what has been ruining my SI joint for years?

How are other people completing the top of a squat?

2
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!




3
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.

https://m.mixcloud.com/mind_and_movement/serious-music-for-serious-workouts-2/

https://m.mixcloud.com/mind_and_movement/serious-music-for-serious-workouts/

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.

4
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

3/2/19
Easy treadmill 5k at 11km/h pace

4/1/19
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

5
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!

6
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?

7
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 adarq.org 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)

http://examine.com/supplements/Ashwagandha/

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.

8
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?

9
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!


10
Yet another huge observational study linking increased saturated fat intake with higher mortality came out...




http://archinte.jamanetwork.com/article.aspx?articleid=2530902

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.

11
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 hole...it 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.

HOW TO FIX?
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!

12
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 )

13
Nutrition & Supplementation / Vegetarianism
« on: January 18, 2016, 06:50:10 pm »
Any veggies on here?

Considering going lacto-ovo. I eat so much meat, 90% for 'protein'...which is dumb cos ethically i don't like eating meat and i can get plenty of protein without it. I'll probably still eat a steak or something if I go out, not going to be anal about it, but that still represents a HUGE reduction in my meat consumption. I was a vegetarian before i started training properly, and I'd like to go back.

Any tips? regarding protein or any other nutrients (iron etc).

I'd still consume a tonne of milk, cheese, eggs, yoghurt, whey protein - from these i don't see any problem getting enough protein. Other non-dairy sources?

What's the consensus on soy?

Also mycoprotein - is there anything that makes it a no no?

Sorry lots of questions. Would be interested to hear from any other veggies!


14
Anybody into it?

I just bought my first ice axe + crampons, pretty excited to go use them...just small UK mountains for now though, but some great winter weather for them at the moment. I would love to progress and get into more alpine type stuff though.

I really want do the classic haute route sometime - multiday trek, basically mont blanc - matterhorn up high on the glaciers.



 


15
Peer Reviewed Studies Discussion / Christmas Biomechanics
« on: December 25, 2015, 02:20:18 pm »
http://www.ncbi.nlm.nih.gov/pubmed/25766044

Jeopardizing Christmas: Why spoiled kids and a tight schedule could make Santa Claus fall?

Abstract
Quote
Santa Claus’ spatio-temporal gait characteristics, ground reaction forces during treadmill walking as well as postural sway during loaded, unloaded and cognitive interference tasks were examined in order to estimate his fall risk.

Seventeen healthy males, disguised as researchers and students (age: 30 ± 10 years; height: 179 ± 6 years; weight: 76 ± 7 kg; BMI: 24 ± 2 kg/m2; physical activity: 12 ± 4 h/week) and who still believe in Santa Claus randomly underwent balance and gait analyses with and without cognitive interference. The conditions were to be dressed as “Santa Claus” (wearing costume consisting of a beard, cap, robe, heavy sack with a load of 20 kg) or dressed in “normal clothing” (no costume). Spatiotemporal gait parameters (walking velocity, gait variability and stride time, length and width), ground reaction forces (GRF) (left- and right-sided heel strike and push off) and postural sway (30 s tandem stance on a force plate) were measured.

“Santa-effects” (0.001 < p < 0.05;  ) and “Dual-task effects” (0.001 < p < 0.003;  ) were found for postural sway (increased sway), GRF (decreased forces for dual tasking, increased forces for the Santa condition) and the majority of spatio-temporal gait parameters. Significant “Santa” × “Dual-Task” interaction effects were not observed (0.001 < p < 0.05;  ). Relevant leg effects of GRF during walking were not found.

Santa Claus faces a tremendously increased risk of falling when carrying his Christmas sack with 20 kg of presents. Cognitive loads also impair his neuromuscular performance. It is recommended that Santa trains his strength and balance before Christmas and also to avoid filling his sack with more than 20 kg of presents. Also, cognitive training may help to improve his dual task performance.

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