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Showing content with the highest reputation since 12/03/2018 in all areas

  1. 3 points
    Growth Factor

    GF's "CS Goes Pubic" Log

    Well my plan got derailed by a cold that coincided with idiopathic shoulder pain on the normally-healthy shoulder. It's been good for a few days so I hit up the gym finally. And so we begin... I'll just note that today was suboptimal due to me having a hip issue that I didn't think ahead of time to work out before arriving at the gym. Thus, I couldn't do rack pulls as intended and replaced the movement with Yates rows. I'll revert to rack pulls on the second go-around. Unless it's important for some reason, I will not be logging my warmups while blasting DC. I will mention when I do DC stretches, notate something about the eccentric used, and mention my static holds. For the record, I always do the 10-15 deep breaths between attempts as my only pause outside of my setup and wont mention the timing between rest-paused sets. 18/12/04 A1 INCLINE BENCH 185x11,2,1=14 total reps, 5-6 second negatives + static hold **DC chest stretch** HAMMER STRENGTH SHOULDER PRESS (weight on machine) 120x12,2,2=16 total reps, 5-6 second negatives + static hold **DC shoulder stretch** EZ SKULLCRUSHERS (weight on bar) 80x9,3,2=14 total reps, 5-6 second negatives + static hold **DC tricep stretch** LAT PULLDOWNS 160x12,5,3=20 total reps, 4 second negatives + static hold YATES ROW 265x7 185x19 lol **DC lat stretch** Well that was pretty cool. I loved how fast I breezed through this workout. I had a pretty massive chest and shoulder pump by the end of this all, with something for the back as well. My triceps are also pumped, but I am not happy with the EZ bar weight. With presses, one aims to get between 10-15 total reps, with some possibility of dipping down into like the ~9 rep range at the end of a blast, but with things like dumbbells and extensions I'm supposed to aim for no less than 15 total reps. Not only did I not get 15, but moving forward it wouldn't allow me too much room to grow in this rep range, so I will be dropping the weight next time.
  2. 2 points
    Burton

    GF's "CS Goes Pubic" Log

    I I've read the things that you say about what happens down there. That's a hard pass from me, bro.
  3. 2 points
    Emperor G_D

    GF's "CS Goes Pubic" Log

    Why don't you eat my ass you little shitbird. (lol)
  4. 2 points
    Burton

    GF's "CS Goes Pubic" Log

    Why don't you stop being a grouchy old fuck.
  5. 2 points
    Burton

    Resurrection of Blu

    I can't masturbate to this. There's no violence or implication that violence will happen soon.
  6. 2 points
    STENDEC

    Resurrection of Blu

    Isn't that why we have him here?
  7. 2 points
    Construct

    Fasting with "brainy" job?

    Some of the exogenous ketone salts have come down in price. They're not cheap at the full recommended dosage (usually 6-10g) but I've found that even 1-2g is enough to do something for me. If you get BHB Magnesium or even BHB Sodium, you don't want to take 6-10g anyway. A blend of salts is best.
  8. 2 points
    Mr.Kite

    Mr.Kite is doing 5/3/1

    5/3/1 Cycle 2 - Week 2 - Monday Squats: 115x5 / 135x5 / 165x5 // 195x3 / 225x3 / 245x7 (3+) Good Mornings: 5x10 @ 135 lbs Leg Curls: 3x12 @ 55 lbs Situps: 5x15 @ 25 lbs Running: 5k @ 24:30 mins I shamelessly skipped lifting Friday and didn't make it up. Oh well. Moving on to week two, things went a bit better today. Got 7 reps again for the AMRAP but at a heavier weight and shaved 30 seconds off my 5k time. I think I'm ready to switch off of this template, though. So when I get back from my Christmas trip, I'll be going back to a full body template. Maybe just use the Krypteia template again, maybe something else.
  9. 2 points
    Emperor G_D

    Resurrection of Blu

    sm0l? You're sw0l. Holy fuck. Fuck you. Eat some crackhead ass.
  10. 2 points
    mwarren

    Resurrection of Blu

    I know. I'm sowwy. In all fairness I decided I should post the vid. Can't just post the good ones and create a false image lol. Looking at it now, I definitely didn't push the bar back enough which is why I think it stalled. Got too far forward. But anyways, this week is PR week for the big 3 and then I get to work on weakpoints again. I made sure to put on some bloat for today-squat PR day- by eating am entire box of cereal with whole milk as an extra meal last night after I had already gotten my calorie goals in. So I'm good to go. I think I've already hit my lifetime PR in this training cycle (435) so anything higher is just egotastic. I am hoping for 450.
  11. 2 points
    Bachovas

    Fasting with "brainy" job?

    I have found I can extend my periods of not-eating (not technically fasting) by adding protein powder to my black coffee. Coffee alone I can do 6-8hrs pretty easily. Coffey + protein, 8-12 hours are possible. Pretty sure I'm at my sharpest for cognitive stuff when fasting but it's hard to fast 12-16 hours and then being able to cram 3k calories with my current living conditions (kitchenless).
  12. 2 points
    mwarren

    Resurrection of Blu

    I mean, i know I was complaining a lot but that still was a lifetime PR for OHP. I just thought I'd get more if I were feeling better that day based on how things have been going.
  13. 1 point
    Emperor G_D

    GF's "CS Goes Pubic" Log

    Good to see you back in the gym again. As an aside, I think folks need to pull their heads out of their asses when it comes to date formatting. It's bad enough that the US and EU can't agree on a format: 12/4/18 vs. 4/12/18, but then you have cowboys such as yourself coming in with this bullshit 18/12/4 shit.
  14. 1 point
    Growth Factor

    One (New) Direction

    I used to call them iron cross curls. To the wrong audience, that may be a worse term for them, lol.
  15. 1 point
    Emperor G_D

    Resurrection of Blu

    In his defense, so am I.
  16. 1 point
    Emperor G_D

    Resurrection of Blu

    Blu, he's fapping.
  17. 1 point
    STENDEC

    Resurrection of Blu

    Looking really good Blu.
  18. 1 point
    mwarren

    Mr.Kite is doing 5/3/1

    The Goddamn running
  19. 1 point
    mwarren

    Resurrection of Blu

    Got that cocksucker squat PR. I got too elongated because of the knee pain but fuck it I'm happy. I just need to work on my knees when the new program begins. And thanks for the complement on my picture but let's face it, I ain't trying to be a little fuckboy Justin Beiber ripped abs weakling. I want to be strong. Real men weigh 250. I need to make some serious effort here. Squat The rest doesn't matter. Bench on Weds
  20. 1 point
    Emperor G_D

    So. Not. Powerlifting...

    Sometimes in a squat AMRAP, it's good to not run out of conditioning, or die after. But normally, I think the answer is 'no'. What c onditioning does in theory do, is that it will keep me from an early grave and maybe help me with some extra fat metabolism.
  21. 1 point
    mwarren

    Onward

    I was reading that very thing yesterday. Very useful.
  22. 1 point
    D-termine

    Transdermal Carrier Products?

    Couldn't remember the damn transdermal I ended up going with and Google took me back here. Never posted it. For $10 shipped this TD is awesome from Smart Powers. Ran 5g of test base into it no problem with 10-20ml DMSO. Anymore DMSO and my skin dries out and starts to itch after a month or so. Enjoy! https://smartpowders.com/products/smartpowders-topical-matrix/ Ingredient Details: Supplement Facts Sprays per 4oz: 150 Serving Size: 5 Sprays Servings per Container: 30 Ingredients: Isopropyl alcohol, propylene glycol, ocytl salicylate, triglyceride complex, water, d-limonene.
  23. 1 point
    Kimbo

    Proper CBD dosage?

    CHALLENGE ACCEPTED
  24. 1 point
    Emperor G_D

    Onward

    Sticking Above Parallel The most common area for an athlete to miss a squat is a few inches above parallel on the way up. There are many reason that this can occur but the most common reason reason is a relative weakness in either the low back com- pared to the quads or the quads compared to the low back. Weak Legs and Strong Back I find this to be the most common deficiency in an athlete’s squat. You can identify this discrepancy in strength when the athlete’s knee shift backward as the first movement out of the hole, this causes their hips to rise faster than their shoulders. Because the athlete has a relatively strong back, they’ll be able to fight against the weight for a few seconds in this position and occasionally good morning their way through the sticking point. A very heavy conventional dead- lift compared to high bar squat would be another indicator that an athlete has this weakpoint. We use the following guidelines to help inform our decisions about Relative Leg vs Back Strength... [There is a missing table in the new book (lol)] Certainly there will be athletes who may not follow these guidelines, usually ones with very short or long arms, but for most athletes this chart should be very useful. To correct this deficiency, you need to be able to develop the legs, without loading the back. While exercises like High Bar Squats and Front Squats are thought to be great quad builders, and they are, for the athlete whose back tends to take over in their squats, they’ll likely perform High Bar Squats or Front Squats with their hips rising faster than their shoulders. When this occurs, their back will be doing more work then their legs (quads) and the imbalance of strength will still exist.For this reason, High Bar Squats and Front Squats aren’t my favorite option for correct this problem, though they can still be used, as long as you are very mindful to maintain an upright torso position throughout the lift. The most effective way to bring up leg strength relative to the back, will be to train the legs directly with movements that don’t involve the back. This is best done with: Belt Squats Performed for sets of 10-20 reps following your primary squat training. Make sure that the belt hangs low off the the athlete’s hips so that they can keep their torso upright and feel all the pressure in their quads. Leg Press/Hack Squats Performed for sets of 10-20 reps following your prima- ry squat training. Adjust your foot position to ensure that you’re maximizing pressure in the quads without aggravat- ing the knees. Unilateral Training Lunges, Step Ups and Split Squat variations are all appro- priate here for sets of 8 to 20 reps per leg. All of these exercises will develop the legs, in absence of training the back and help you quickly and simply correct this strength imbalance.From a technical standpoint, it is particularly important for athletes with relatively strong backs, to emphasize keeping their knees forward out of the hole. Because of their strong backs, there is a tendency for the knees to shift back ear- ly and allow the back to do more work but in the deeper positions of the squat, the back isn’t in a great position to move the weight, so keeping the knees forward will allow the quads to be utilized where they are best suited and then the back to take over later in the movement. For athletes who fall into the opposite category, weaker low back compared to relatively strong quads, we need to focus on technical cues and extra low back training to improve the squat. To identify an athlete with this issue, you should look for: - Relatively heavy squat when compared to conventional deadlift - Knees shifting back out of the hole - Explosive first few inches of ascent and then it’s as if the lift hits a wall and it is quickly missed. Both the Strong Back and Weak Back groups will have a backward shift of the knees moving out of the hole, so it can be tricky to distinguish which category the athlete falls into. Strong backed athletes’ knees shift back because their backs are trying to take over, while weak backed athletes’ knees shift back because their back isn’t strong enough to hold the angle as they push with their relatively strong legs. Strong backed athletes will usually be able to fight against the weight at their sticking point for a few seconds but weak backed athletes, while explosive out of the hole, will miss the lift quickly when they hit the sticking point. Rela- tive deadlift strength should also be used when identifying leg vs back strength. Once you’ve identified an athlete to be in the Weak Back/ Strong Legs group, you can go about fixing this issue by placing more emphasis on their training to these exercises: Conventional Deadlifts This is pretty straightforward and is the best low back exer- cise you can do. RDLs As squatting volumes increase, it may be hard to do too much deadlifting from the floor, so RDLs are a good option for low back training with less overall fatigue. Good Mornings I find these to be best suited in the 6-15 rep range. Keep your technique strict and try to get maximum effect from minimum weight.Reverse Hypers/Back Raises Strict reverse hypers and back raises, either done at 45 degrees or on a GHR, are simply but profoundly effective exercises for the lower back. From a technical standpoint, it is important for athletes with this weakpoint to make sure they are maximizing the low back strength they do have. This will be best achieved by really focusing on creating pressure with the upper back into the bar. Actively driving the upper back into the bar, as you hit the hole-not after, will help your knees stay forward out of the hole and allow the hips and shoulders to rise together. Other Exercises To Improve This Area If you have a balance between back and leg strength, you can consider other exercises to improve your strength in the low end range of the squat. Developing more starting strength and the ability accelerate a dead weight at these joint angles will help you improve through this range of motion. Some of our favorite exercises to improve these qualities are: Pause Squats - Pauses are a simple and specific way to improve strength in weak positions in the squat. Pauses can be performed at any point during the lift, on the way down, in the hole or on the way up. Spending more time in a weak position will help you improve your strength there and pauses will inherently help you spend more time in those positions. If you are missing squats at 3” above parallel, consider doing pauses at 2” above parallel. Above parallel pause squats can be done by stopping the squat with the pause as the lowest position, or you can squat to full depth and then pause on the way up (or pause on the way down, then squat to full depth after). Pausing for 2-5 seconds is sufficient for any pause squat variation, as pauses longer than that will likely reduce the weight that can be used too much. When doing pauses in the hole, be mindful to keep tension in your legs and actively hold yourself in position, rather than resting your hamstrings on your calves. Dead Squats Also know as Anderson Squats, these are performed by setting the bar on pins in a power rack, on blocks or hang- ing in straps, getting under the weight and standing up from the ‘dead’ position. These are great for building explosive strength and should only be performed as singles. Here is an example of how to progress Dead Squats in your pro- gram... Week 1-6x1 at 60% w/ 30 sec rest Week 2-8x1 at 60% w/ 30 sec rest Week 3-10x1 at 60% w/ 30 sec rest Week 4-5x1 at 55% w/ 30 sec rest Week 5-8x1 at 65% w/ 45 sec rest Week 6-7x1 at 70% w/ 60 sec rest Week 7-6x1 at 75% w/ 75 sec rest Week 8-4x1 at 65% w/ 60 sec rest Week 9-5x1 at 80% w/ 90 sec rest Week 10-4x1 at 85% w/ 120 sec rest Week 11-3x1 at 90% w/ Rest As Needed Week 12-None
  25. 1 point
    Emperor G_D

    GF's "CS Goes Pubic" Log

    Yay for weed.
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