1231
Article & Video Discussion / Re: form check: squats
« on: September 28, 2012, 02:21:17 am »
Damn near prettiest squats i've seen in a long time.
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1232
Strength, Power, Reactivity, & Speed Discussion / Re: Weightlifting shoes
« on: September 26, 2012, 02:47:32 pm »What does "crap crossfitter shoes" means? Why are they bad?
They're designed for crossfitters who want to do box jumps and gym lifts with the same shoe. If you do typical crossfitter shit with a normal pair of lifting shoes then they'll quickly fall apart. For instance, visit pendlays site, you'll see they have added a disclaimer to prevent crossfitters from wanting to return their shoes after they destroy them by misusing them for training other than lifting.
The main gripe with the powerlift trainer shoe is that the heel compresses which a good WL shoe should not. In fact that's one of the basic features of a WL shoe that it offers a stable platform to squat against.
FWIW I haven't tried them out, this is just what i've read from reviews, eg
http://board.crossfit.com/showthread.php?t=70283 (WFS)
dude there reckons he can compress it with his finger lol.
I must admit they look really sexy though. I wouldn't mind having a pair but I wouldn't use it as my main lifting shoe. The ironworks are prob the best choice out of the 3 you listed.
raptor which did you end up buying?
1233
Strength, Power, Reactivity, & Speed Discussion / Re: Weightlifting shoes
« on: September 26, 2012, 01:51:24 pm »
Im looking at the risto white thunder
it will cost me about $115 inc delivery. From what i've read they have a 1.25" heel, which sounds good for high bar squatting. Any thoughts on whether I should go for a higher end adidas shoe instead? I'm going to be using these for squatting and maybe the occasional olympic session.
btw raptor do NOT get the powerlift trainer, they're crap crossfitter shoes.
it will cost me about $115 inc delivery. From what i've read they have a 1.25" heel, which sounds good for high bar squatting. Any thoughts on whether I should go for a higher end adidas shoe instead? I'm going to be using these for squatting and maybe the occasional olympic session.
btw raptor do NOT get the powerlift trainer, they're crap crossfitter shoes.
1234
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 26, 2012, 12:26:53 pm »
there are studies out there but i really don't wanna turn my log into a discussion on the merits of abstaining lol
finding myself seduced by the lure of new lifting gear..
exhibit 1.. grey pendlays (i have the whites but they're ugly and i had the heel modified to be lower for when i was a lowbarer but apparently these only have a 0.75" heel? So if i'm after a much bigger heel than my current ones, 0.75" might not be enough anyway)
Cost: ~$115
But then i'm also considering the ristos which have a legit 1-1.25" heel and would be ideal for olympic lifting
These cost $115
And finally a cheapo pair on ebay which goes for around $90
Or I could buy something more expensive and hope it's good enough to last a lifetime etc..
adidas powerperfect ii for ~ $160
Oh and I forgot, another pair I came across..
The AWF pair for $110. The heel looks pretty high on this one too
Honestly I can already do a pretty nice deep upright front squat with my current shoes. If i get one with a bigger heel i might be able to go slightly deeper but it wont help my front squat much. But the reason i'm entertaining new shoes is because i'm hoping a higher heel will help my highbar backsquat to become more upright deep.
finding myself seduced by the lure of new lifting gear..
exhibit 1.. grey pendlays (i have the whites but they're ugly and i had the heel modified to be lower for when i was a lowbarer but apparently these only have a 0.75" heel? So if i'm after a much bigger heel than my current ones, 0.75" might not be enough anyway)
Cost: ~$115
But then i'm also considering the ristos which have a legit 1-1.25" heel and would be ideal for olympic lifting
These cost $115
And finally a cheapo pair on ebay which goes for around $90
Or I could buy something more expensive and hope it's good enough to last a lifetime etc..
adidas powerperfect ii for ~ $160
Oh and I forgot, another pair I came across..
The AWF pair for $110. The heel looks pretty high on this one too
Honestly I can already do a pretty nice deep upright front squat with my current shoes. If i get one with a bigger heel i might be able to go slightly deeper but it wont help my front squat much. But the reason i'm entertaining new shoes is because i'm hoping a higher heel will help my highbar backsquat to become more upright deep.
1235
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 26, 2012, 10:32:02 am »
plan on getting back into making squat PRs
1. better preparation and recovery (improve hydration pre, peri and post workout, don't lift fasted, get a meal in before the first session of the day, full seminal stores during the week, dont wear out knees using the TM, etc)
2. reduce CNS stress (backsquat and front squat heavy only 1x a week: that means heavy triples, doubles and singles - only one day a week no more, cut down on the powercleans a lot- 1x week and not excessive intensity/volume - they seem to fry my CNS, ditto on the deadlifts)
3. add volume, my backsquat loves volume (lots of sets of 6+ reps, stick in the 80-85% range of 1RM)
1. better preparation and recovery (improve hydration pre, peri and post workout, don't lift fasted, get a meal in before the first session of the day, full seminal stores during the week, dont wear out knees using the TM, etc)
2. reduce CNS stress (backsquat and front squat heavy only 1x a week: that means heavy triples, doubles and singles - only one day a week no more, cut down on the powercleans a lot- 1x week and not excessive intensity/volume - they seem to fry my CNS, ditto on the deadlifts)
3. add volume, my backsquat loves volume (lots of sets of 6+ reps, stick in the 80-85% range of 1RM)
1236
Progress Journals & Experimental Routines / Re: chasing athleticism -- w3d3
« on: September 26, 2012, 10:17:56 am »
Training
TMWU 300m/3mins
BS 2x108.5, 2x110, 1x112.5, 1x115
OHP 4x57.5, 4x57, 3x58.5
TMWU 300m/3mins
Chins 3x3x97.25kg (+12.5kg), 5x88.25(+3.75kg), 2x6x84.5
CURLZ 8x47(PR, 1/2s), 8x40 (4 full rom, 4 almost full), 6x35 (full rom but right arm cramped up otherwise i had 8 reps), 6x32.5 (right cramp)
HIIT - 6 intervals of 10s on, 15s off
SSTM - 15 mins, 1.5km
Still have noodle arms, they haven't grown a jot even though i've been doing arm work regularly now. I've gotten stronger at the lifts but it has done jack all for me. Ridiculous because next week i'll be doing strict dead hang chins with 100kg and i'm almost half curling 50kg and yet i still have 12.5" arms. DO I EVEN LIFT?
Conditioning notes:
I finally figured out how to use my gymboss timer to do intervals lol. I started conservatively. I'll add 5s of on and reduce 5s of off next time. And probably add an interval to make 7. The "official" tabata is 8x20s on, 10s off. I'll approach that within the next 2 workouts.
TMWU 300m/3mins
BS 2x108.5, 2x110, 1x112.5, 1x115
OHP 4x57.5, 4x57, 3x58.5
TMWU 300m/3mins
Chins 3x3x97.25kg (+12.5kg), 5x88.25(+3.75kg), 2x6x84.5
CURLZ 8x47(PR, 1/2s), 8x40 (4 full rom, 4 almost full), 6x35 (full rom but right arm cramped up otherwise i had 8 reps), 6x32.5 (right cramp)
HIIT - 6 intervals of 10s on, 15s off
SSTM - 15 mins, 1.5km
Still have noodle arms, they haven't grown a jot even though i've been doing arm work regularly now. I've gotten stronger at the lifts but it has done jack all for me. Ridiculous because next week i'll be doing strict dead hang chins with 100kg and i'm almost half curling 50kg and yet i still have 12.5" arms. DO I EVEN LIFT?
Conditioning notes:
I finally figured out how to use my gymboss timer to do intervals lol. I started conservatively. I'll add 5s of on and reduce 5s of off next time. And probably add an interval to make 7. The "official" tabata is 8x20s on, 10s off. I'll approach that within the next 2 workouts.
1237
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: September 26, 2012, 09:51:06 am »btw the forum should also be ~100x faster now.. notice the difference?
[photo of kramer screaming]
I like it, looks much better to me. And its waaaay faster, even the login!
I love how deeply nested quotes get darker and darker, very cool.
1238
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: September 26, 2012, 09:38:43 am »btw the forum should also be ~100x faster now.. notice the difference?
yea mate much faster.
i'm not a big fan of the lime green, but it's growing on me. I'm uneasy about change, preferring the familiar old look, but this one is much snappier and fresher.
1239
Progress Journals & Experimental Routines / Re: chasing athleticism -- w3d2
« on: September 25, 2012, 11:00:53 am »
I might check it out sometime brah. Thanks for the headsup.
Training
40mins fasted walk
And this is prob the last time i log daily aerobic work. I've been doing it daily for over 14 days now, and it's become habit and i'll be keeping it up. No need to clutter up my log with stuff like that. Now if I happen to miss a session i'll log that of course. For what it's worth, my knees already feel much better from laying off the treadmill. I'll continue with and stick to non-TM aerobic work in future.
My glutes were slightly sore for the first time after those nice deep front squats I did last time. It's funny when I did SS with LBBS the only part of my body which got sore from squatting was lower back and glutes. Always glutes. Since then my glutes have rarely gotten sore.
Training
40mins fasted walk
And this is prob the last time i log daily aerobic work. I've been doing it daily for over 14 days now, and it's become habit and i'll be keeping it up. No need to clutter up my log with stuff like that. Now if I happen to miss a session i'll log that of course. For what it's worth, my knees already feel much better from laying off the treadmill. I'll continue with and stick to non-TM aerobic work in future.
My glutes were slightly sore for the first time after those nice deep front squats I did last time. It's funny when I did SS with LBBS the only part of my body which got sore from squatting was lower back and glutes. Always glutes. Since then my glutes have rarely gotten sore.
1240
Nutrition & Supplementation / Re: lets talk hydration
« on: September 24, 2012, 02:03:35 pm »i realized this once, around may 2011.. Combine a lack of sodium with an over abundance of potassium (from my banana diet), I hit a severe wall and was completely wrecked => beyond weak. I remember the day my body just completely shut down, I felt as if I lost 10 lbs of water during a dunk session which turned into a layup session, it was crazy.
I started adding sea-salt to my 0-calorie waters, that did the trick.. The turn-around was pretty immediate.
So i'd add sea-salt to every crystal light or propel drink I made.. I kept up with that and started feeling better than ever.. didn't realize how sodium depleted I was. Right now I don't have that issue because i'm not sweating nearly as much as I used too, with all of the jump rope/long walk/running stuff i'd do.
If you want to drink pure water, adding sea-salt would probably be pretty horrible.. You could add some sea salt to your food or get sodium tabs.
once you get that sorted out, you won't see that water just passing right through you anymore.
pC
Hey thanks. I'm looking online and the recommended intake of sodium is 1.5g and 4.7g of potassium. I really don't think i'm meeting either of those. The thing is i'm cutting so i can't really add a lot of foods into my diet right now to make up the required amount of electrolytes. I might have to supplement or find low calorie additions.
4.7g of potassium is hard. I drink 800mL-1000mL of lowfat milk, which has about 1.2g of potassium ~500mg of sodium. 3 eggs which are about 120mg of K and Na each. And then i'll have 3-6 serves of fruit a day, which might add about 500mg of potassium. So i'm still coming up short. I could eat more fruit and veg i suppose but i'd rather not right now while cutting. hmm.
1241
Nutrition & Supplementation / lets talk hydration
« on: September 24, 2012, 01:06:12 pm »
I'm having trouble getting hydration right. I don't eat a lot of salt and minerals compared to the average person and if I was just to pour down a gallon of water daily i'd probably do more harm than good since the water will just erode away all the nutrients and minerals and stuff which would suck from a health and performance point of view. So in lieu of better hydration, what are your recommendations and advice?
I take stimulants around training sometimes, like some of you, which act as a diuretic. So I often have bad workouts because of poor hydration and i'll find my lips dry at the end of the longer workout even though the stimulants are supposed to help performance. I know some guys like Kingfisher take a lot of caffeine so i'm interested in how he'd keep himself hydrated thru the day in particular
tldr: is there a nice easy, hopefully low/zero calorie way to hydrate short of drinking a shitload of water (which i don't want to do). a recipe or something would be good..
I take stimulants around training sometimes, like some of you, which act as a diuretic. So I often have bad workouts because of poor hydration and i'll find my lips dry at the end of the longer workout even though the stimulants are supposed to help performance. I know some guys like Kingfisher take a lot of caffeine so i'm interested in how he'd keep himself hydrated thru the day in particular
tldr: is there a nice easy, hopefully low/zero calorie way to hydrate short of drinking a shitload of water (which i don't want to do). a recipe or something would be good..
1242
Strength, Power, Reactivity, & Speed Discussion / Re: resistance bands and chains
« on: September 24, 2012, 12:10:40 pm »
I agree with the others but the only thing I would add is banded snatches swings (kb or db or whatever) are an awesome violent hip hinge ex. If you got good form with PCs or other olympic lifts or have someone teaching you the classical lifts, then you could stick with the barbell lifts. But for everyone else banded swings are an easy and accessible way to train explosive hip hinge. There are others exercises too for that purpose too like over the head heavy med ball throws.
edit. I dunno why I wrote snatches instead of swings, silly me.
edit. I dunno why I wrote snatches instead of swings, silly me.
1243
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 24, 2012, 11:58:43 am »
Nope, is it a character from there? I'm saving HP for when I have a child to watch it with haha.
1244
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 24, 2012, 11:45:05 am »1245
Progress Journals & Experimental Routines / Re: chasing athleticism -- w3d1
« on: September 24, 2012, 02:25:27 am »
Training
fasted aerobic ~15mins (walk, jog)
BP 6x80, 7x75, 8x72.5,
WGBP 5x75, 6x70, 8x65
Hang PC 1x70, 8x2x60
TMWU 300m (3 mins)
FS 4Fx102.5, 4x97.5, 4x95, 4x92.5
BS 1x90, 1x100, 1x105, 1x110, 1Fx115
RDL 3x132.5 (PR), 10x107.5 (PR)
DL 2x3x100
ABS - cable crunches - 3x10 (this is the greatest exercise ever, i feel in the abs from rep 1. Nice burn. Big abz here I come)
Hang PC notes:
I can't stop myself jumping up on the 2nd pull. I tried hard to keep my heels grounded but it just happens. Frustrating. It's like my body prefers to pivot on the balls of my foot rather than pivoting on my heels. It could be that I need to have a bigger heel on my shoe?
DL/RDL notes:
DL - In the 2nd set, I used a setup similar to my PC in that the bar was further from my shins. This made a huge difference and it just felt much better.
FS notes:
Didn't get the 102.5x4 PR sadly, failing the 4th rep. But nevertheless I had a break thru in squatting after that set. My shorts were fucking up my form somehow, they were causing my back to round. I then squatted in my boxers and I must say it was most liberating. I felt looser and my bottom positions in the subsequent sets were almost perfect, dare I say, Kingfisher like. I was in the zone, upright and controlled. I need to shop around for a pair of shorts which will allow me to squat without interfering with my positions at the bottom. Failing that, i'll just stick with squatting in boxers. Why mess around with something that works.
fasted aerobic ~15mins (walk, jog)
BP 6x80, 7x75, 8x72.5,
WGBP 5x75, 6x70, 8x65
Hang PC 1x70, 8x2x60
TMWU 300m (3 mins)
FS 4Fx102.5, 4x97.5, 4x95, 4x92.5
BS 1x90, 1x100, 1x105, 1x110, 1Fx115
RDL 3x132.5 (PR), 10x107.5 (PR)
DL 2x3x100
ABS - cable crunches - 3x10 (this is the greatest exercise ever, i feel in the abs from rep 1. Nice burn. Big abz here I come)
Hang PC notes:
I can't stop myself jumping up on the 2nd pull. I tried hard to keep my heels grounded but it just happens. Frustrating. It's like my body prefers to pivot on the balls of my foot rather than pivoting on my heels. It could be that I need to have a bigger heel on my shoe?
DL/RDL notes:
DL - In the 2nd set, I used a setup similar to my PC in that the bar was further from my shins. This made a huge difference and it just felt much better.
FS notes:
Didn't get the 102.5x4 PR sadly, failing the 4th rep. But nevertheless I had a break thru in squatting after that set. My shorts were fucking up my form somehow, they were causing my back to round. I then squatted in my boxers and I must say it was most liberating. I felt looser and my bottom positions in the subsequent sets were almost perfect, dare I say, Kingfisher like. I was in the zone, upright and controlled. I need to shop around for a pair of shorts which will allow me to squat without interfering with my positions at the bottom. Failing that, i'll just stick with squatting in boxers. Why mess around with something that works.