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Well I can barely squat 105x5 in the high bar squat while weighing 90 kg. Squatted 150x1 a week ago in the low bar squat. People say I shouldn't worry about a few cm position of the bar on the back. Maybe they'd like to explain this difference then.

It seems that the same mobility and lack of foot dorsiflexion issues that prevent me from bending my knees well and stable in a one leg jump also prevent me from squatting well in a high bar squat, even with Olympic lifting shoes on.

Also, in the high bar squat I break at the knees first whereas in the low bar squat I initiate the descent going back with the hips. So it's not just the bar position, it's a whole different movement.

Funny thing is that when I did low bar squats a week ago I got pretty severe VMO soreness. So weird.

By the way - how difficult are half squats for you? For me they're maybe more difficult than full squats. That reversal point for me is hell and I feel a huge knee overload.

yea break at the knees in a high bar squat. its definitely a different movement... for us at least.
half squats are easier for me. i haven't tried them in ages so if i were to try repping 355lb half squats i would probably have trouble, but im sure if i switched over for a month i could rep 385 half squats once my CNS gets used to em.

Awesome!!! You've definitely got a tomahawk in you easy. For some reason thats one dunk I struggle to bit consistently. :/

i landed two very clean and thunderous ones two weeks ago. i find that tomahawks are pretty hard to make at times... even though you can get high enough to do em, its a little hard timing the cockback and actual slam itself.

damn son.

love the quote in your sig

Very excited to figure this out. I lift four days a week during the work week, so I rarely have time to myself. Once I get home at 11:00pm (sometimes 11:30pm) I have to rush to shower, eat, get my things ready for the next day, make my bed, and fall asleep by 12:20am to get my 8 hours. Rarely happens.

I'm planning on buying a bike and going to work with it. The commute will be shorter, plus I can go straight to the gym after work since I can do that quickly with a bike. I won't feel the need to relax at home. In addition I'll save money not taking the train all the time.

Current schedule:

9:00am - leave for work (walking and training it)
9:30am - start work
6:30pm - end work, leave for home (training and walking it)
7:00pm - get home, eat my first meal, relax, etc
8:00pm - leave for gym (walk)
8:45pm - Get to gym. Start warming up and lifting.
10:15pm - workout usually ends by now, I walk home
11:00pm - get home
Total commute: 2.5 hours (30min to work, 30min to home, 45min to gym, 45min to home) 


New schedule will hopefully be:

9:10am - leave for work (bike)
9:30am - start work
6:30pm - leave for the gym (bike)
6:50pm - get to gym, start warming up and lifting
8:20pm - leave gym and go home (bike)
8:40pm - get home
Total commute: 1 hour (20min to work, 20min to gym, 20min to home).


That's an ideal scenario though. It'll take me a while to get into the swing of things. I used google maps to figure out the fastest bike paths to work/gym/home. They're more like 17-18min and not 20min, but I gave myself the extra time. However, I think I'll be riding fast as fuck since I love riding bikes. So maybe that ideal scenario is quite realistic. But hey, even if I get home at 9:00pm every day, that's far better than 11:00pm or later like I'm used to!

I'll also have to bring a protein shake with me so that I can eat before lifting. Or maybe wait until after lifting and eat fasted. I'll see how it goes. This is going to make such a huge difference. I'm going to feel far less stressed and pressed for time in my daily life. I'll enjoy the hell out of riding a bike (I hope... its NYC after all) and I'll save money on trains. YES!

haha the only time people have noticed weight loss in my face is after i was in afghanistan for three weeks a few years ago and i lost 8-10 pounds from nonstop diarrhea. only time i've had hemorrhoids, too, from all the shitting and wiping. sucked. i think i was 166 when i got home. even my NECK was skinnier, and it's not like a carry a lot of fat there as it is.

damn thats crazy. what caused all the diarrhea? i usually get the worst diarrhea when i go away.

Week 60

Friday - 05/22/14

-= Workout Log =-

Hack Squat Machine Calf Raises
+90lbs x 5                                 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 15
+235lbs x 15

Lateral Raises
30's x 3                      >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 8
35's x 6

Weighted Pull Ups
BW x 5                      >> 2min rests for weighted sets, 60sece rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+50lbs x 6
+50lbs x 6
+50lbs x 6
BW x 8
BW x 6
BW x 4

Cable Crunches
120 x 12 PR                    >> 60sec rests.
120 x 12 PR
120 x 12 PR

Seated Cable Rows
145 x 5                      >> 60sec rests.
165 x 3
185 x 1
165 x 12
165 x 12
165 x 8

Week 60

Tuesday - 05/19/14
190lbs

-= Workout Log =-

Lateral Raises
30's x 3                      >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 8
35's x 6

Hack Squat Machine Calf Raises
+90lbs x 5                         >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 15
+235lbs x 13

Pendlay Row
45 x 10                      >> 2min rests.
95 x 5
135 x 3
195 x 2
245 x 1
235 x 6
235 x 6
235 x 6

Seated Cable Rows
170 x 12                      >> 60sec rests.
170 x 8

Pull Ups
BW x 10                        >> 60sec rests.
BW x 10                        >> I skipped my warm up sets where I work up to +75lbs x 1. I definitely could have PR'd even harder if I did them.
BW x 8 PR
BW x 3
BW x 3

Cable Crunches
115 x 12 PR                >> 60sec rests.
115 x 12 PR
115 x 12 PR

Barely ate the day before and already dropped to 190lbs. Water weight and glycogen, of course. Already see a difference in my abs (after my workout i had an 8 pack in good lighting) but also my face! When I'm at like 187lbs there is a clear difference in my face fat versus 193lbs. Cheekbones stick out more and jaw is more defined... going to cut to there :p

Fucking love cable crunches. It's the only ab exercise that ever gave me a legit PUMP in my abs. I dont mean a burn, i've had that before in my abs.. i mean a PUMP like you just did a set of 15 dumbell bench presses and your chest is pumped!

I can't wait to see what my abs would look like once I'm crunching 200lbs or something. Once I'm at 9% bf or whatever, there's only so much leaner I could get to make my abs pop more... so hypertrophy is the key

Coges's journal reminded me that I'm slacking on my Feldenkrais practice. Gotta get that in a couple times a week. Feet, ankles, hips, knees, shoulders, elbows, wrists, and neck could all benefit.

written lessons: http://www.flowingbody.com/pastlow.htm

nice link