I really suck at keeping journals

[fittofattofit]

Let me know so i can run away, i like where my shoulders are located atm

I'll provide these

I think you'd really like Ha Long Bay and Vietnam in general - from chaotic city to wanderlusty nature, crazy traffic and loud markets to pretty lanterns at night, place just buzzes

It's definitely on my list .... my parents got there a few years ago and raved about it

Just get good at sumo, will complement your deads anyway for two birds one stone

My only attempts at Sumos have ended disastrously .... must try harder

Lmao, i'd crawl into a ditch too if the reason for my breakdown was lack of petrol - how'd you end up resolving?

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

My wallet > yours atm, i'm plenty hot hehe

Me and Clive Palmer

It's more reaction time than strength when it comes to core, e.g. an athlete can't exactly run around holding their breath or bracing their core for spinal stability cos that's just awks, they instead need a core that's fast enough to react to getting blindsided, sudden changes in direction etc. Same with lifting except getting blindsided is a random buckle from unseen weakness, changes in direction is core getting smaller after exhale etc, all done at high speed due to heavy weight. So you might have a strong core that allows you to finish a lift from a bad position, but not fast enough to save you from injury in the process - i believe the buzzword for it is having a reflexive core, and this is a pretty good vid on it where the guy is strong enough to hold a plank, but not reactive enough to save himself from bad positions when it should be insta-reflex

'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

Hehe hai twinsie! i'm the same with snatches and have been getting over it by sprinting then hitting warmup snatches after so i get practice at bracing against a gaspey core + vid now. Gives me something to fall back on in distress and nothing really compares to the death you feel after a 400/800m, so it brings perspective

Only way I'm going to run 800m is if I have a gun pointed at me

3 to be exact =^___^=

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

Hangover Saturdays - i've really gotta start making better choices, or friends 23/4

1) LISS - 20 mins
2) C&SJ - 135 x 1, 122.5 x 16 EMOM
3) SGDL - 180 x 1, 162.5 x 8 EMOM

Misc: Memories of the Sword is a really good asian movie if anyone's looking for something to watch over the weekend

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

[rallyum]

I'll provide these
[img]https://dtgxwmigmg3gc.cloudfront.net/files/4fec0889c566d77b130107b5-icon-256x256.png[img]

And i'll bring one of these for you

Spoiler!

It's definitely on my list .... my parents got there a few years ago and raved about it

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

My only attempts at Sumos have ended disastrously .... must try harder

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

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

Speaking of, bae had her first huntsman across the windscreen when driving.... she's a real aussie now!

Me and Clive Palmer

Karma for giving us Jacqui Lambie

'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

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

Only way I'm going to run 800m is if I have a gun pointed at me

And this is why you're emphysema Barney atm

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

Tis what happens when you use up all your luck the week before =^___^=. Reckon they'll take Jobe's Brownlow?

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

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 kiddies

[fittofattofit]

And i'll bring one of these for you

Spoiler!

Haha .....

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

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

Zerchers rock

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

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

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

Speaking of, bae had her first huntsman across the windscreen when driving.... she's a real aussie now!

That's awesome .... did she phone the parents in Gangnam to tell them about her battle with the beast?

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

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

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?

Should have won ... smh.
Would be cruel to take his Brownlow .... I want them to take Hird's

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?

So true, plus she died her hair an awful red-orange .... still love her as Kim Nana

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

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

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 kiddies : o

Pic or it didn't happen

Makes me feel lame about my ring holds

[Squid24]

One week out and I missed a lot....

Love that harness.

[viennafat]

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.

[rallyum]

Haha .....

We did it for work bonding and we all bonded by targetting all the asshole bosses lul

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

Your parents sound cooler than you

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
[img]http://flawlessfitnessbook.com/blog/wp-content/uploads/2012/03/zercher-harness-croppednew.jpg[img]
I might have to retrieve my SSB

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

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

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

That's awesome .... did she phone the parents in Gangnam to tell them about her battle with the beast?

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 =^___^=

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

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

Should have won ... smh.
Would be cruel to take his Brownlow .... I want them to take Hird's

They all deserve Brownlows if they were playing with Warfarin imo

So true, plus she died her hair an awful red-orange .... still love her as Kim Nana

Yah, i like things where the main chick is badass

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

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

Pic or it didn't happen

Makes me feel lame about my ring holds

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

One week out and I missed a lot....

Love that harness.

You need better taste :/

How was the vacay mate?

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.

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!

[fittofattofit]

We did it for work bonding and we all bonded by targetting all the asshole bosses lul

Sounds like when we went paint balling as a work bonding exercise some time ago ... I was peppered

Your parents sound cooler than you

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

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 can see it having a key role at the Mardi Gras

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 blow down

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

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 =^___^=

hahaha ... can see it!

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

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

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

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

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

Genital flossing

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

85kg OHLs FTW! 85kg regular lunges has me sh!tting bricks and I shat bricks with 40kg OHSs today

[rallyum]

Sounds like when we went paint balling as a work bonding exercise some time ago ... I was peppered

We ran out of paint before we even got to the field for ours

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

My parents "cruised" from Asia to Aus and have stayed evar since =^___^=

I can see it having a key role at the Mardi Gras

Esp when paired with purple belts!

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

And how will you get there when you keep skipping mag-ort sessions cos CF keeps you leaving dejected as usual? =^___^=

hahaha ... can see it!

She hit a 55 @ 46 snatch today, lil pocket rocket! Still can't take out the rubbish doe :/

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

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

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

Pull the bar apart, use a band and you'll see what i mean - engaged scaps kill shoulder wobbles

Genital flossing

Pretty hot actually

85kg OHLs FTW! 85kg regular lunges has me sh!tting bricks and I shat bricks with 40kg OHSs today

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

[fittofattofit]

My parents "cruised" from Asia to Aus and have stayed evar since =^___^=

Where were these guys when we needed them?

Esp when paired with purple belts + a G string!

... hey I've got the outfit

And how will you get there when you keep skipping mag-ort sessions cos CF keeps you leaving dejected as usual? =^___^=

I know ... I know .... stop being the good angel sitting on my shoulder
See what happens on Thursday ... I'm expecting a deadlift ladder

She hit a 55 @ 46 snatch today, lil pocket rocket! Still can't take out the rubbish doe :/

Srs ... I'm impressed!
And Gangnam girls have servants to take out the rubbish or else they marry them

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

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

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

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

[rallyum]

** edited to be more halpful

Where were these guys when we needed them?
[img]http://www.theshovel.com.au/wp-content/uploads/2014/11/Tony-Abbott-coal.jpg[img]

[img]http://www.sbs.com.au/comedy/sites/sbs.com.au.comedy/files/styles/full/public/peterdutton_potato_0.jpg?itok=BTkpkAcZ[img]

Busy scaring children?

Spoiler!

... hey I've got the outfit

And the DVT stockings!

I know ... I know .... stop being the good angel sitting on my shoulder
See what happens on Thursday ... I'm expecting a deadlift ladder

Fatigue isn't programming

Srs ... I'm impressed!
And Gangnam girls have servants to take out the rubbish or else they marry them

It's why i do it, they always bang the help

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

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 =^___^=

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

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 alone

[Squid24]

It was a stayca, but went well. I got a lot done around the house...lol

[fittofattofit]

** edited to be more halpful

I saw that about 'still squatting high'
I thought: 'I'm trying ... may as well just sit on the couch and watch MKR'

Busy scaring children?

I love that pic of Dutton ...... can't believe hearing him blame refugee advocates for people self-immolating

And the DVT stockings!

And I'm not going to shave ... stockings plus my legs and I'll look like a German housewife

Fatigue isn't programming

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

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

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

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 =^___^=

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

That's just my experience, what's yours?

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

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

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

[rallyum]

It was a stayca, but went well. I got a lot done around the house...lol

You poor soul

I saw that about 'still squatting high'
I thought: 'I'm trying ... may as well just sit on the couch and watch MKR'

Hehe i'm funny =^___^=

(meant by Oly standards)

I love that pic of Dutton ...... can't believe hearing him blame refugee advocates for people self-immolating

This made me lul

And I'm not going to shave ... stockings plus my legs and I'll look like a German housewife

You'd be quite the catch in Tasmania!

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

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

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

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

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

You do make 67% look like tentative death

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

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

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

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?

[fittofattofit]

Hehe i'm funny =^___^=

(meant by Oly standards)

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

This made me lul

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

You'd be quite the catch in Tasmania!

Hahaha ... did laugh at that!

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

True, although the ladder at least took my mind off things ... don't know if I could do MO EMOM

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

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

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 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

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

Huge weight on the OHLs ... can't believe that you do those for a whole song!

[rallyum]

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

Maybe you're just not meant to squat deepasaurus? (e.g. wide hips have more mobility, narrow more powah)

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

Damn, if that was the contested settlement then she must've really been going for you :/

Election time, election time!

Hahaha ... did laugh at that!

Ever been? Had some of the best food thurrr in my lyfe

True, although the ladder at least took my mind off things ... don't know if I could do MO EMOM

Have some faith!

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

Could be worse, 1 2 3 and 4

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

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 =^___^=

Huge weight on the OHLs ... can't believe that you do those for a whole song!

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

[fittofattofit]

Maybe you're just not meant to squat deepasaurus? (e.g. wide hips have more mobility, narrow more power)

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

Damn, if that was the contested settlement then she must've really been going for you :/

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

Ever been? Had some of the best food thurrr in my lyfe

Yeah but have you evah been to SA?
Thought not!

Have some faith!

Probably my worst flaw
.... apart from 5'6

Could be worse, 1 2 3 and 4

Woooooo ... 1. and 4. were just funny, but 2. and 3. were scary

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 =^___^=

OK ..... I immediately think 'aching knees'. Probably a sign

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

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+

[rallyum]

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

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?

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

What a bitch, not amicable in the slightest. How you holding up mate?

Yeah but have you evah been to SA?
Thought not!

Played cricket der once as a teenage mutant ninja turtle

Probably my worst flaw
.... apart from 5'6

Be positive, that's old world tall!

Woooooo ... 1. and 4. were just funny, but 2. and 3. were scary

Fun fact, reason why bumpers are the height they are is to clear body/head in case of uh-oh

OK ..... I immediately think 'aching knees'. Probably a sign

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

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+

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!

[fittofattofit]

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?

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

What a bitch, not amicable in the slightest. How you holding up mate?

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

Played cricket der once as a teenage mutant ninja turtle

So how did you bowl dressed as Donatello?

Be positive, that's old world tall!

1300s black death tall

Fun fact, reason why bumpers are the height they are is to clear body/head in case of uh-oh

Hmmm ... had not occurred to me about the bumper height. I could see it happening so easily

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

I used to do paused squats as part of my warm-up for squats and I should probably do it again

Aerobic steps hehe =^___^=

So wearing a leotard then?

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? =^___^=

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

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!

Fukmeded .... can not believe it's 3 years since

[Squid24]

You poor soul

I wish my wife had felt that way...lmao

[rallyum]

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

Try Oly shoes and bringing up your adductors den

Spoiler!

ITB is usually a momentum thing, trying to generate power by pushing off big toe, but knee (amongst other things) buckling along the way for w/e reason

Running:




Applied to prowler:



Cycling:




Applied to airdyne:



So metcon chips away at it, but shows up on squats due to eccentric loading. Real fix is usually big toe and core related, with looks at ankle, psoas and adductors along the way

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

Any plans once it's all done and over?

So how did you bowl dressed as Donatello?

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 =^___^=

1300s black death tall

Be glad you survived such terrible and trying times!

Hmmm ... had not occurred to me about the bumper height. I could see it happening so easily

It's why i Oly with these bad boys

I used to do paused squats as part of my warm-up for squats and I should probably do it again

W/e works, i just bunny hops round the gym lul

So wearing a leotard then?

^ in this

Spoiler!

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

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 :/

Fukmeded .... can not believe it's 3 years since
[img]https://dtgxwmigmg3gc.cloudfront.net/files/4fec0889c566d77b130107b5-icon-256x256.png[img]

It's been too long mate, let's get kicked out of other gyms!

I wish my wife had felt that way...lmao

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

[fittofattofit]

Try Oly shoes and bringing up your adductors den

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.

Any plans once it's all done and over?

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

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 =^___^=

Nope. Never fcuked Leonardo in a Donatello suit either

It's why i Oly with these bad boys

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)

^ in this

Spoiler!

Ha ... do it as a MNT

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

laughed so much at this ...... it's too true!

S/N: I thought these would rock after seeing this, but they totally suck :/

So did you buy them yourself or did your gym get some? They look good but what's wrong with DBs?

It's been too long mate, let's get kicked out of other gyms!

Fukvirginactive .... I'm up for that

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

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

[fittofattofit]

What, no lifting for a week and a half?

[rallyum]

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
[img]https://bretcontreras.com/wp-content/uploads/Prowler-push-2.png[img]

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.

New kettlebells and deadball should help with dat hehe, sumo-ey in nature

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

Happy belated freedom! Shellshocked that you're not ready to date, or that your frandz are swingers?

Nope. Never fcuked Leonardo in a Donatello suit either

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!

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)

MMA gym and nah we usually just row with them, perfect back saving height

Ha ... do it as a MNT

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)

laughed so much at this ...... it's too true!

And since you're you, you'll prob crawl to your phone only to find it dead cos you forgot to charge =^___^=

So did you buy them yourself or did your gym get some? They look good but what's wrong with DBs?

Just wanted something more "punchey", donated to gym

Fukvirginactive .... I'm up for that

God that guy was such a passive aggressive ******* lul

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

I still believe!

What, no lifting for a week and a half?

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

[rallyum]

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

[rallyum]

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 =^___^=

[rallyum]

Tue 31/5

1) LISS - 15 mins
2) Snatch - 120 x 1, 115 x 8 EMOM
3) SG Deads - 185 x 20 x 3

Misc: Trying this new thing where i actually try to be nice people and it's so much work pretending i care

[rallyum]

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?

[fittofattofit]

Bout time! Got to go out and get pissed with my financial planner and then I'm going to read this

[fittofattofit]

New kettlebells and deadball should help with dat hehe, sumo-ey in nature

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

Happy belated freedom! Shellshocked that you're not ready to date, or that your frandz are swingers?

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

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. Ever!

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

MMA gym and nah we usually just row with them, perfect back saving height

Hadn't thought of that ... I'm always trying to set up the crossbars in the rack for rows but they are too high

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)

Could go wrong on so many levels with Don Juan role play



.... artsy 1%er opera-goer reference

And since you're you, you'll prob crawl to your phone only to find it dead cos you forgot to charge =^___^=

.... 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

God that guy was such a passive aggressive ******* lul

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 still believe!

I've bought the plates so I must be due for a DL PR

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

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

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

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

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&SJ awesome
SSB + squat safety bar? 182.5 x 8 x 3 - too heavy ....no fcuking kidding!

Tue 31/5

1) LISS - 15 mins
2) Snatch - 120 x 1, 115 x 8 EMOM
3) SG Deads - 185 x 20 x 3

Misc: Trying this new thing where i actually try to be nice people and it's so much work pretending i care

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?

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

[rallyum]

Bout time! Got to go out and get pissed with my financial planner and then I'm going to read this

Drowning financial sorrows or genius drunken financial scheming?

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

Hoarder

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

Groce, why would you wanna date bitter old menopausal women when you can be dating hot pretty little young things with glow?

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

Also had a Misty juggle my pokeballz in her mouth once =^____^=

Hadn't thought of that ... I'm always trying to set up the crossbars in the rack for rows but they are too high

Try rowing in Oly shoes

Could go wrong on so many levels with Don Juan role play

.... artsy 1%er opera-goer reference

Or it could be beautiful like Shang and Mulan, innocent 99%er Disney 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

Need to get it fixed for tinder and grindr now that you're on the market!

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

When are your dates?

I've bought the plates so I must be due for a DL PR

300 bajillion kg it is cos hoarder!

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

Cos Olympic lifting is so much safer ^___^V

Tis my one true love actually, i lift to MMA, soccer, basketball etc

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

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

C&SJ awesome
SSB + squat safety bar? 182.5 x 8 x 3 - too heavy ....no fcuking kidding!

Yup, safety squat - just wasn't use to that constant tension since the weight hangs below the bar, sorta like kb vs db rows

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

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!