I'll provide these
It's definitely on my list .... my parents got there a few years ago and raved about it
My only attempts at Sumos have ended disastrously .... must try harder
By time the RAA got there I'd got a 5l jerry can and topped the tank up. Still wouldn't start because I'd flattened the battery'. Of course, the two jerry cans in the car and the fact that the car and I smelt of petrol must have been a giveaway ... I told him that the car just died at the crest of the hill so he put it down as an 'unknown electrical failure .... ? slipping fan belt or alternator problem'. He said he couldn't find a cause but he jump started me and escorted me back home en-case I broke down on the way back
The other thing was that my membership had expired in January so I had to rejoin over the phone so they could attend me
The whole episode sounds like my life encapsulated
Me and Clive Palmer
'Reflexive Core': very cool vid and very interesting concept. I'll have to play around ... a lot of the work core work that I do is about maintaining stability with shifting loads but I suspect that my timeframes are pretty slow. One thing that I do note is that I activate my core on deads and squats for a good time before I lift (deads can be stupid long) and I can feel that burn me out by the time I attempt my first rep
Only way I'm going to run 800m is if I have a gun pointed at me
And we wuz robbed by those Victorian umpires .... didn't give a free in the last minute because it would have 'altered the result of the game'. Not making the correct decision also alters the result of the game. brb bitter and twisted
Those are some sick EMOM lifts Rally. Glutes and hams must've been fried after the squat jerks heading into the SGDLs
OK, it's on the list: I saw lead actor in 'I saw the Devil' ... gruesome but loved it. Just watching 'Healer' series with daughter no. 1
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04-23-2016, 10:26 PM #61"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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04-26-2016, 01:18 AM #62
And i'll bring one of these for you
Spoiler!
Ooh where else did they go in Vietnam? For you i'd say Saigon, work your way up to Hoi An and Halong, then cross into Laos, then Burma, then down the Mekong into Thailand for the return or Cambodia for the revisit - trip will be chaotic city > serene city > wanderlusty nature and limestone islands > rural slice of life > fishing villages and houses on stilts > ancient asian temples > hookers and coke
Zerchers rock
The other way, and it's pretty naughty, is to push your knees together, ala good girl, when coming out of the hole, it'll load the adductors to cocontract the glutes to fire harder and faster - they feel adduction, glute med and min reflex abduct, femur now becomes super stable for glute max to rocket you out of the hole unchecked. It's something you see naturally whenever someone maxes, their knees coming together, it's known as valgus twitch and actively cued (or allowed) by elite Olys - Boyanka, Tian, North Korean comrade here - but you need epic mobility + Oly shoes to get away with it
Speaking of, bae had her first huntsman across the windscreen when driving.... she's a real aussie now!
Karma for giving us Jacqui Lambie
10 mins planks would help with endurance =^___^=
Kettlebells would prob be best for no friends you, unilateral nature forces core to fire pretty hard and fast to keep you from twisting etc in a snatch, swing, press etc, with the kettlebell in itself being pretty random and dynamic - downside is don't get metcon warrior with it, has the highest shearing at the best of times, but with fatigue and delayed firing and reaction times + general sloppiness etc, you'll be spitting out intervertebral discs
And this is why you're emphysema Barney atm
Tis what happens when you use up all your luck the week before =^___^=. Reckon they'll take Jobe's Brownlow?
Healer > City Hunter, but main bae absolutely ruined her hair, why do girls gotta do that, cut their beautiful long hair to look like gremlins?
Sorta not really, i'm pretty quad focused cos i like my glutes and hams acting as stabilisers to my hips and spine, than being prime movers - e.g. shoulders connect to hips via fascial lines, and since mine are inherent unstable, so are hips so i like having glutecepts thurr to stabilise, with hamcepts thurr for my ACLstrings, when i'm trying to catch and stand with a wobbly bar
Tue 26/4
1) Sprints - 400m x 8
2) Snatch - 115 x 1, 105 x 16 EMOM
3) Panda - 140 x 1, 125 x 5 EMOM
Misc: Did my first ring handstand tonight!!!!! Then the fun bit was trying to get down, pressing yourself up is so much easier than lowering, always have an exit plan kiddiesLast edited by rallyum; 04-26-2016 at 08:03 AM. Reason: #skillz
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04-27-2016, 02:01 AM #63
Haha .....
They spent 3 weeks and visited Hanoi, Da Nang, Halong, Saigon and had a great time. I love your idea of an itinerary and I'm due for a trip to Asia
I've tried them but they felt really uncomfortable in the crook of my arm ... probably not good for my biceps tendons
I have seen a harness though
I might have to retrieve my SSB
That's an awesome collection of vids, and some really exaggerated valgus moves. I used to concentrate much more on bringing in my knees/spreading the floor on the drive up from the heavy squats but I seem to have lost those cues
I've not seen that Tian before ... that squat looked so easy and he's got a killer physique
That's awesome .... did she phone the parents in Gangnam to tell them about her battle with the beast?
Lots of work for me to do ... I love KB work but I had real trouble with unilateral swings and things like cleans because of shoulder stability overhead
Should have won ... smh.
Would be cruel to take his Brownlow .... I want them to take Hird's
So true, plus she died her hair an awful red-orange .... still love her as Kim Nana
It's working for you ... I keep reading stuff about squatting back PL style but I find it much more natural to squat high bar and oly style. Might well have something to do with my shoulders
Pic or it didn't happen
Makes me feel lame about my ring holdsLast edited by fittofattofit; 04-27-2016 at 09:37 PM.
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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04-27-2016, 06:07 AM #64
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04-27-2016, 08:40 AM #65
I've been too busy with work and the Raptors lately so I have been MIA from here.
Mirin hard that you were able to do a handstand on the rings. That's seriously impressive.
My shoulders are hurting just thinking about it.
That and the heavy snatches or cleans are fine and dandy, but how much can you bench, Rall?
PS - I tried Zercher squats once and thought that I severed my bicep. Never again.Architect, Marine Biologist, Importer-Exporter, Latex Manufacturing.
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04-29-2016, 12:50 AM #66
We did it for work bonding and we all bonded by targetting all the asshole bosses lul
Your parents sound cooler than you
Use to have one, sold cos it sucked - you move around it, it doesn't move with you if that makes sense, e.g. bottom digs into abs so you naturally start contorting to avoid it
I love how they're all nonchalant about it, no screaming, psyching up, it's just unrack, bop, done! Also, crab gills
Just make a serious effort to bring up your adductors and most probs will resolve without having to specifically cue and bodge up movement - i have never seen a baby do the goofy cues we do to squat, they simply blop down
Nah she called me crying with coffee all over the dashboard like i'm never coming out, can you pick me up? Just uber and i'll pick up the car late... NO! what if it jumps out onto my hair when i open the door?!! Where's it now? Think it ran somewhere in the engine, dunno... ok, cover the vents then before i get there, they can crawl through =^___^=
Is it just awks from being unco/new movement, or do you have actual probs? With uni swings, exposes core weakness, and kb is actually supposed to increase shoulder stability - you have to grip it pretty hard which increases irradiation for surrounding stability, and cos the weight rests on your forearm, it physically drags your shoulder backwards into ER to centrate it for socket stability
But if you don't like it, try dis - concept is as you row, core has to react and catch dangly legs, then make it harder with chins from L-sit, straddle etc. This for upper and both will bode well for muscleup goals - the rows/chins teach explosiveness cos they're deadstop, the taps even stability
They all deserve Brownlows if they were playing with Warfarin imo
Yah, i like things where the main chick is badass
Should have a go anyways, law of accommodation and law of diminishing returns, doing the same thing over and over leads to staleness and plateaus, you need to keep challenging yourself in diff movement patterns if you wanna keep safely progressing - fronts, shoes, SSB, goblet, overhead, wide, narrow, low bar, high bar etc etc
Bae's been doing silk classes, felt like a total ******* i couldn't be a bat like her too, so had to try but in a cooler man way - she was totally impressed before i started shrieking for halp
You need better taste :/
How was the vacay mate?
Totally gets, Raptors have had me under the weather too, from brain aneurysm angry to heart palpitations happy - one more game!
Oh you know, bout tree fiddy hehe =^___^=
No joke, use to train them so i could bang bishes that way. Nice to see you mate
Thu 28/4
1) LISS - 30 mins
2) FS+CR - 125 x 20+5 x 3
3) HS+OHL - 85 x 2+1 song x 3
Misc: Another Friday, another dirty thirty - my liver can't handle this, have a happy Friday all!(\ /)
( . .)
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04-29-2016, 01:52 AM #67
Sounds like when we went paint balling as a work bonding exercise some time ago ... I was peppered
Rents have just spent 3 weeks in NZ, last year was a cruise across the top end .. Darwin, Broome, Indonesia. Year before was cruise from Greece through Med to Surinam, Brazil and Argentina. Year before was Van to Alaska
living the high life with my inheritance
I can see it having a key role at the Mardi Gras
Those lats!
I still have hopes for my squats .... the squat record for my age/wt is still only 162.5 Deadlift is only 221 so that's not even impossible if I could get my head right
hahaha ... can see it!
I was thinking unco and de-skilled but as I've worked through other problems (like hips/knees) it's starting to show up with a few things I get asked to do. A few months ago JP got me to try some KB swings with a KB in each hand = could not do it at all. On Thursday, Ash (my special forces rehab guy) tried to get me to do a single handed KB press overhead: 8kg in a clean grip and press overhead ... couldn't even start to because my elbow swings out. Problem is (I think): no ER at all both GHJ and no SS R shoulder (so no anterior stability). Two hands overhead = OK; single arm OH or out front = no stability at all
Really like the look of those taps ... something to do at home
Today I did OHSs with 40kg ... easy weight to squat but such a challenge to keep stable. Had to go very wide and deep for it but it felt good
Genital flossing
85kg OHLs FTW! 85kg regular lunges has me sh!tting bricks and I shat bricks with 40kg OHSs today"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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05-03-2016, 01:08 AM #68
We ran out of paint before we even got to the field for ours
My parents "cruised" from Asia to Aus and have stayed evar since =^___^=
Esp when paired with purple belts!
And how will you get there when you keep skipping mag-ort sessions cos CF keeps you leaving dejected as usual? =^___^=
She hit a 55 @ 46 snatch today, lil pocket rocket! Still can't take out the rubbish doe :/
Swings (single hand, with ONE kb) shows up core asymmetries pretty well - e.g. if you mix grip, then one side only knows how to fire in under, other over, which over time causes one hip to rotate forward, other backward, to rubix hips and shred SI joint
Presses sounds like you jumped right in and didn't go through the proper progressions - i.e. bad start position = bad finish. Should be rack for time to rebuild mobility > rack with indirect movement via lunges, squats etc to rebuild stability (awaken neural) > rack with halp via push press to create neural, then the actual press itself when things have been neuraled, mobilised and stabilised
Pull the bar apart, use a band and you'll see what i mean - engaged scaps kill shoulder wobbles
Pretty hot actually
Umm, regular lunges scurrr me too, dat dislocation risk
Sat 30/4
1) LISS - 20 mins
2) C&SJ - 130 x 1, 125 x 16 EMOM
3) SGDL - 210 x 1, 180 x 3 singles
Misc: After 16+ years lifting i've found squats need variety, deads volume - squats require the most mobility and too much volume destroys that, repetition becomes overuse becomes stiffness and tightness ala Smolov always leaving you grizzled, whereas Oly lifters who squat all day err day get away with it cos they front, back, OHS, hang, box, Oly, jump etc etc - i.e. train the motion, skirt the movement. With deads, since it's a pure concentric lift, how hard and fast can you fire, it's more about indirect volume ala RDLs, SLDs, BBR etc to build muscle (whilst providing a balancing eccentric) which increases potential for firing, then direct volume with the actual movement itself to functionalise new found gains(\ /)
( . .)
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05-03-2016, 07:18 AM #69
Where were these guys when we needed them?
... hey I've got the outfit
I know ... I know .... stop being the good angel sitting on my shoulder
See what happens on Thursday ... I'm expecting a deadlift ladder
Srs ... I'm impressed!
And Gangnam girls have servants to take out the rubbish or else they marry them
It was interesting doing the OHSs ... I had to clean and press the bar to get overhead and actually failed the first attempt because not enough leg drive ... at 40kg
I would like to try and work at he snatch and C&J but I'm very wary of stirring up the SIJ/facet with hyperextension
Very interesting thoughts (and having done most of the wrong things ... I'd agree)
Huge EMOM C&SJ and very jealous of that SGDL@210"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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05-04-2016, 05:45 AM #70
** edited to be more halpful
Busy scaring children?
Spoiler!
And the DVT stockings!
Fatigue isn't programming
It's why i do it, they always bang the help
Depends why you wanna learn the lifts - if for athletic benefits then kettlebell swings + snatch balance do the same thing. If aesthetics, then i reckon snatch balances are pretty in their own right, or squat jerks off the rack
For the full lifts themselves, agreed in the pre-edit that you prob would injure yourself cos you squat too high but then that annoyed me cos i don't like limitations - there's three ways to get the bar up as a winged lifter: catch low to negate need for shoulder rotation, but that requires epic mobility; heave the bar up and have any potential hyperextension controlled by an epic core; or catch wide with feet out to shorten height, but that requires epic adductors cos you will be squatting up wide. Rally: 1, Self Defeating Fit: 0 =^___^=
That's just my experience, what's yours?
Tue 3/5
1) Run - 10km x ~10 songs
2) Snatch - 110 x 1, 107.5 x 16 EMOM
3) Panda - 90 x 5 EMOM
Misc: Friends don't let friends do fun-runs aloneLast edited by rallyum; 05-04-2016 at 11:16 AM. Reason: cos #stud that's why
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05-04-2016, 06:00 AM #71
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335929
It was a stayca, but went well. I got a lot done around the house...lol
My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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05-05-2016, 04:45 AM #72
I saw that about 'still squatting high'
I thought: 'I'm trying ... may as well just sit on the couch and watch MKR'
I love that pic of Dutton ...... can't believe hearing him blame refugee advocates for people self-immolating
And I'm not going to shave ... stockings plus my legs and I'll look like a German housewife
True ... but I think of it more as a mental exercise to take my mind off the numbers and let some automaticity float to the top
I'm greedy: I want both the aesthetic and athletic benefits ... I see the snatch as an exercise that I have the shoulder mobility for and I need an upper body exercise to rebuild shoulder, arm and chest strength and size. Problem is anterior stability .... I still think about getting new tendons if a good new product comes out
hmmm .... wipeout no. 3. Wide is not my thang. No. 2 possible ... lots of hang snatches. No.1 maybe ... probably the best option but can't squat
Not sure if srs but just BB back squatting the same way (plus road cycling everywhere) for most of my life got me tight and inflexible. Mixing it around the last 3.5 years ... box, high bar squats, pistols, lunges etc etc has got me much more flexible and stronger all round. I admire the CrossFitters for the variety of squat for and the mobility
Deads ... had my best ever progress with deads (and highest LBM) while doing lots of RDLs, Pendlays, all sorts of rows, Mag-Ort
Did you see the 1st Regional Event?
Right up your alley:
EVENT 1
10 squat snatches (185/135 lb.), by 2:00
8 squat snatches (205/145 lb.), by 4:00
6 squat snatches (225/155 lb.), by 6:00
4 squat snatches (245/165 lb.), by 8:00
2 squat snatches (265/175 lb.), by 11:00"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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05-06-2016, 03:22 AM #73
You poor soul
Hehe i'm funny =^___^=
(meant by Oly standards)
This made me lul
You'd be quite the catch in Tasmania!
Why not just lift MO fast?
Ladder - 2990/24 = 125 per rep
Week 7 - 3870/28 = 138 per rep
MO numbers: 135 x 24, 150 x 2, 165 x 2
Snatch balance is the starting progression if you ever do want to start - strong pullers have to work top down, triple ext isn't the prob, it's slowing down the bar for the catch overhead - i.e. most newbs pull 100, by the time a 40 snatch gets overhead, bar speed's died for an easy catch vs 190 puller where the bar will keep flying and take shoulders with it
You do make 67% look like tentative death
For me, squat variety has taught adaptability - getting thrown out of your groove due to heavy weight etc but still being able to safely complete the lift cos you're used to squatting in a wide range of ways - e.g. a high bar not being scared of being buckled forward cos they also low bar. With deads, i view it as horsepower - building the biggest engine you can with accessories, then finetuning it with practice
I bet Boyanka can do that in her sleep
Thu 5/5
1) LISS - 20 mins
2) FS+CR - 127.5 x 20+5 x 3
3) HS+OHL - 87.5 x 2+1 song x 3
Misc: What weirdo puts tomato sauce in the fridge?(\ /)
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05-07-2016, 05:44 AM #74
I know .. I'm trying to get deeper. Got to widen my stance a bit and drop into it but the ITB is flaring up again
That's the way they think! Mal and his wife own 8 properties
Anyway ... I lost half my super this week and in a couple of weeks I lose 70% of everything else so, if I buy my kids a house, it will be in Whyalla
Hahaha ... did laugh at that!
True, although the ladder at least took my mind off things ... don't know if I could do MO EMOM
I've done it with just the bar and I've still managed to knock myself on the back off the skull
I'll try and play with it tomorrow
I am very tentative with the squats and it really shows up with the first rep on most sets. One of the things I'm trying to work on is getting more deliberate in the descent
Agree with all the above
Huge weight on the OHLs ... can't believe that you do those for a whole song!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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05-08-2016, 06:06 AM #75
Maybe you're just not meant to squat deepasaurus? (e.g. wide hips have more mobility, narrow more powah)
Damn, if that was the contested settlement then she must've really been going for you :/
Election time, election time!
Ever been? Had some of the best food thurrr in my lyfe
Have some faith!
Could be worse, 1 2 3 and 4
Jump as high as you can, like really try and touch the ceiling and if you clonk the landing, then you prob just dunno how to absorb weight - landing should be nice and soft like a ketteh =^___^=
So glad it's over, next week i gets a break then gonna switch to overhead stepups instead
Sun 8/5
1) LISS - 20 mins
2) C&SJ - 127.5 x 16 EMOM
3) SP+OHS - 60 x 5+5 x 3 (Press in clean)
Misc: Just like an Oly would never clean what they couldn't FS, same should apply with heavy walkouts and squats, holds and bench, block pulls and deads - i.e. there's two components to a lift, the ability to support weight and the ability to move it - second can't happen without the first, the ability to hold weight and hold it well makes moving it so much easier, yet is never really trained when it's as simple as adding on an extra plate at the end of your top set and holding it for time to get your body conditioned to lifting it for later(\ /)
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05-08-2016, 11:56 PM #76
Could be ... squats got off the rails for 6 months late last year because of the ITB/TFL but keeping a narrower stance was able to build back up. Still got to find that sweet spot. Maybe got to angle my feet and knees more even if I stay narrow
Go away money
Bitter and twisted divorcee friends p!ssing in her ear: wanted 83% of non-super + 70% of super ..... court was going to cost another $150,000 in legals so she accepted offer a month ago. Now is asking for more
Yeah but have you evah been to SA?
Thought not!
Probably my worst flaw
.... apart from 5'6
Woooooo ... 1. and 4. were just funny, but 2. and 3. were scary
OK ..... I immediately think 'aching knees'. Probably a sign
So, overhead step-ups is a break?! Fukdat4ajk!
Very cool EMOM
Good thoughts .. I don't do walkouts but I have gone up to 4pps on the box squats as a halfway house. Should do some walkouts at 4pps+"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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05-09-2016, 12:25 PM #77
Have you ruled out all other options, e.g. stiffness from overuse, stiffness from metcon, crappy lateral stability, crappy strength (adductors etc), crappy activation (psoas), crappy patterning, different footwear etc?
What a bitch, not amicable in the slightest. How you holding up mate?
Played cricket der once as a teenage mutant ninja turtle
Be positive, that's old world tall!
Fun fact, reason why bumpers are the height they are is to clear body/head in case of uh-oh
Means muscles aren't being used as shock absorbers so body's naturally putting the brakes on so you don't come crashing down on joints - i.e. can't be helped on a jump but going slow on a squat so muscles have time to sequence and coordinate and as the reps go on, becomes more automatic leading to smoother and faster movement. So for you might be one of those go slow to go fast things, or maybe try going slow death slow on warmups to get things firing and sequenced earlier for top
Aerobic steps hehe =^___^=
I think it's important cos it builds familiarity with the weight, instead of thinking ****, heavy heavy heavy heavy heavy, you're used to it so all you need to do is focus on moving it, not how the **** are you gonna take your next breath with lungs being crushed etc. Also, can i haz your monolift attachments den? =^___^=
Mon 9/5
1) LISS - 20 mins
2) Snatch - 130 x F, 133 x F, 131 x F
3) Z Press - 60 x 5 x 5
Misc: On my second last week of Operation 3 Year shoulder rehab and absolutely dying!(\ /)
( . .)
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05-10-2016, 06:48 AM #78
Gawd you are such a hard task master! Overuse .. don't think so but I suppose it has to an initial strain and then repetitive aggravation. Stiffness from metcon .. I don't feel especially tight and I don't think the metcon aggravates it. Lateral stability is OK I think. Crappy strength .... adductors are weak-sauce ( at least relative to quads, hams, glutes). Crappy patterning ... could well be. Footwear ... hasn't changed. I squat barefoot or in my no-rise vibrate soled shoes
What I think I've done is, as I'd got stronger with the squats I'd started to move wider (because I can feel that I do get a lot more glute activation and strength) but I was trying to get deeper with the squats as well = strained TFL/ITB probably by trying to control the squat down rather than commit to it
It's been hard (dark tunnel sort of stuff) and I'm only just starting to see the light. Sh!te still gets me down though so I'm hoping it all gets finalised this month
So how did you bowl dressed as Donatello?
1300s black death tall
Hmmm ... had not occurred to me about the bumper height. I could see it happening so easily
I used to do paused squats as part of my warm-up for squats and I should probably do it again
So wearing a leotard then?
I always get that 'sh!t this is heavy' feeling at home but not so much with JP
Can't have the mono lifts cos they are cool ... even if I'm not
Fukmeded .... can not believe it's 3 years since
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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05-10-2016, 07:47 AM #79
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335929
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05-12-2016, 03:24 AM #80
Try Oly shoes and bringing up your adductors den
Spoiler!
Any plans once it's all done and over?
Like crap, but did score a neat 80 doe - bet you can't say dat, that you've hit a boundary at the Adelaide Oval =^___^=
Be glad you survived such terrible and trying times!
It's why i Oly with these bad boys
W/e works, i just bunny hops round the gym lul
^ in this
Spoiler!
It's cos you know if anything were to happen, daughters prob wouldn't find you till two weeks later with half your face mauled off cos they forgot to feed the dog too - you know it's true
S/N: I thought these would rock after seeing this, but they totally suck :/
It's been too long mate, let's get kicked out of other gyms!
Wouldn't be a prob if she was dead, just sayin
Wed 11/5
1) LISS - 20 mins
2) C+FS - 180 x 1+3 x 3, 160 x 3+5 x 3
3) SP+OHS - 60 x 3+6 x 3
Misc: Unless you've taken an arrow to the knee, injuries are usually a symptom of something bigger so always look above and below the injured joint for the answer - e.g. for ITB, below would be grizzled big toe causing gait changes to destabilise things, above would be grizzled opposite shoulder for same effect - i.e. front of shoulder connects into opposite adductor via fascial lines to impact knee medially, back of shoulder to VL for lateral. Treat the cause, not the symptom(\ /)
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05-12-2016, 05:28 AM #81
Interesting! Thanks for all the posting Ral ... I can see how grinding with pushing the prowlers
I don't do pushes very often but I was aware that I was externally rotating the hip like this and like collapsing the knee in
I actually did sumos today to work the adductors. Was the first time I've ever done them and I sort of got the hang of them ... nothing heavy though but they felt comfortable. I've got my oly shoes that I haven't worn for a couple of years: I'm planning to do some squats tomorrow so I'll try wearing my shoes and concentrate on the knee position.
Once it's finalised I'm left with a 7 figure debt so I'll have to work hard to pay it down .... just grateful that interest rates are low!
I got asked to join some people in a villa in Tuscany in August but I'm still a bit shell shocked ... think they want to match make and just couldn't cope. Instead I've got HK and Chicago to look forward to this year and US again next
Nope. Never fcuked Leonardo in a Donatello suit either
Ooo, those are so cool! You'd need a rubber floor to dump them wouldn't you?
So is your gym a CF box as well (just Rogue is still very much CF)
Ha ... do it as a MNT
laughed so much at this ...... it's too true!
So did you buy them yourself or did your gym get some? They look good but what's wrong with DBs?
Fukvirginactive .... I'm up for that
Nice work cleaning and front squatting more than I can deadlift
Tomorrow is the first day of the CrossFit regional = snatch ladder and then 10 rounds of 4 m-ups/7HSPUs/12x32kg KB snatches
I'll be watching it tomorrow"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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05-23-2016, 05:55 AM #82
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06-01-2016, 10:03 PM #83
New kettlebells and deadball should help with dat hehe, sumo-ey in nature
Happy belated freedom! Shellshocked that you're not ready to date, or that your frandz are swingers?
Once banged a chick dressed as Ariel for Halloween, when she went to take off her shell bra it was like no... leave it on hehe. Best. Halloween. Evar!
MMA gym and nah we usually just row with them, perfect back saving height
For another Halloween, dated this fobby asian chick who didn't get the memo Halloween is meant for slutting it up so she came dressed as Mozart, her fav musician. Still banged and it was awesome, in a i shouldn't be doing this kinda way (no homo, keep the wig and clogs on baby)
And since you're you, you'll prob crawl to your phone only to find it dead cos you forgot to charge =^___^=
Just wanted something more "punchey", donated to gym
God that guy was such a passive aggressive ******* lul
I still believe!
Nah i just suck at keeping a journal hehe
MUAHAHA Friday the 13th
1. LISS - 10 mins
2. C&J - 162 x F, 165 x F, 170 x F
3. MMA - kicked Aaron's butt, had me in side control but knew he had a grizzled psoas, no one ever mobilises their psoas, so jabbed him, he jolted up then kimuraed and Rally: 1, Aaron: 269
Misc: The Count from Sesame Street use to scare the living fuk out of me as a kid(\ /)
( . .)
c('')('')
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06-01-2016, 10:06 PM #84
Monday 16/5
1) LISS - 15 mins
2) Snatch - 115 x 1, 110 x 8 EMOM
3) SG Deads - 180 x 20 x 3
Wed 18/5
1) LISS - 15 mins
2) FRWL - 130 x 10 steps x 3
3) OHSU - 90 x 30 steps x 3
* Front rack walking lunges
** Overhead stepups
Fri 20/5
1) LISS - 15 mins
2) C&SJ - 140 x 1, 130 x 8 EMOM
3) C&P - 115 x 1, 120 x F, 116 x 2
* Just wanted to see where my OHP was, finished my three year shoulder rehab program this week(\ /)
( . .)
c('')('')
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06-01-2016, 10:08 PM #85
Mon 23/5
1) LISS - 15 mins
2) Snatch - 115 x 1, 112.5 x 8 EMOM
3) SG RDLs - 182.5 x 20 x 3
Wed 25/5
1) LISS - 15 mins
2) FRWL - 132.5 x 10 steps x 3
3) OHSU - 92.5 x 30 steps x 3
Fri 27/5
1) LISS - 15 mins
2) C&SJ - 140 x 1, 132.5 x 8 EMOM
3) SSB - 182.5 x 8 x 3 - too heavy
* Oly shoes on SSB really exposed me, kept wanting to dump forward so core not as strong as i thought it was
** Gonna start learning how to ironcross - have regressed it to cable crossovers and side raises to mimic positions under constant tension + tis summer, suns out guns out hehe =^___^=(\ /)
( . .)
c('')('')
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06-01-2016, 10:10 PM #86
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06-01-2016, 10:13 PM #87
Wed 1/6
1) LISS - 15 mins
2) FRWL - 135 x 10 steps x 3
3) OHSU - 95 x 30 steps x 3
Misc: Pinch and a punch for the first day of the month! Also, last time i checked hypertrophy skience for natties was: 70-80%, for 6-12 reps, 4-8 sets, 40-70 total reps, twice a week - has things changed since then?(\ /)
( . .)
c('')('')
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06-02-2016, 12:39 AM #88
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06-02-2016, 07:06 AM #89
And I like the deadballs and KBs but I rang the guy at Ironedge and he said they wouldn't be able to ship the deadball or the 40kg KBs
They did drop the price of the Elite plates though so I ordered more, plus a weightlifting platform and a few wall balls, so all adding up
Still want that deadball and another bar
You wouldn't believe how fcuked up my head has been .. so shellshocked that it hasn't even crossed my mind to date. Mentally moving on now but I'm turning 55 in two weeks so the pickings are slim
I miss your posts Rally
My daughters would be horrified ... Ariel is the younger one's heroine .... the older one idolises Belle .... don't tell me what you did with her
Hadn't thought of that ... I'm always trying to set up the crossbars in the rack for rows but they are too high
Could go wrong on so many levels with Don Juan role play
.... artsy 1%er opera-goer reference
.... so close to the bone! iPhone has had a spider-web screen for 4 weeks since it fell over while I was videoing a squat set
We don't have people like that in Adelaide ... more like your Deliverance bogan serial killer here
And it's a while since I've been to Sydney and I'm due to visit HK
I've bought the plates so I must be due for a DL PR
OK ... now the serious stuff ... so whydafuk you doing MMA? Just finished rehabbing your shoulder and you going to get it dislocated in a choke hold.
Plus the Mohawk will get messed
OK .. how can you do SGDL 180 for 20 reps?
.... just one
Thought wotdafuk is FRWL and OHSU and then saw the explanation. Just wow at both of those ... some awesome strength and stability to do that. I suspect most people youldn't have a clue because they never do that type of training
C&SJ awesome
SSB + squat safety bar? 182.5 x 8 x 3 - too heavy ....no fcuking kidding!
Congrats on 3 years rehabbing shoulder ..... can't believe that it's 3 years ago!
Progression has been amazing. Can't conceive of a front rack lunge with 300lbs"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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06-08-2016, 01:05 AM #90
Drowning financial sorrows or genius drunken financial scheming?
Hoarder
Groce, why would you wanna date bitter old menopausal women when you can be dating hot pretty little young things with glow?
Also had a Misty juggle my pokeballz in her mouth once =^____^=
Try rowing in Oly shoes
Or it could be beautiful like Shang and Mulan, innocent 99%er Disney reference
Need to get it fixed for tinder and grindr now that you're on the market!
When are your dates?
300 bajillion kg it is cos hoarder!
Cos Olympic lifting is so much safer ^___^V
Tis my one true love actually, i lift to MMA, soccer, basketball etc
I think when you're 17 years in training like me, that's when all the goofy bosu ball chit becomes important cos you've pretty much capped errthing else
Deads weren't too hard tbh, since i run, EMOM, MMA etc i've got the conditioning down pat, and weight wise tis really only 66% + something i've prob hit over 10,000 times in my lifting career so guaranteed no matter what
Yup, safety squat - just wasn't use to that constant tension since the weight hangs below the bar, sorta like kb vs db rows
Tanx, and hoping it'll improve my jerk by teaching my front rack stabilisers to check movement - i.e. stay stable when trying to pop the bar up cos it's nothing compared to lungeing
Fri 3/6
1) LISS - 15 mins
2) C&SJ - 140 x 1, 135 x 8 EMOM
3) SSB - 185 x 3 x 6 paused
Misc: I can't be friends with anyone who doesn't like liquorice - best. flavor. evar!(\ /)
( . .)
c('')('')
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