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Messages - entropy

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1246
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 24, 2012, 01:56:12 am »
Quote from: LanceSTS on September 23, 2012, 07:40:52 am

^ yes, its one fluid movement, and the most important part of the first pull is getting it into a good spot for the second pull.  There is an old saying that goes the first pull cant make the lift, it can damn sure fuck it up though.  The second pull IS the lift.  And youre spot on with not chasing the barbell up into the air.  Youre trying to move the load AWAY from you, not go chase it.  

Got it.

Quote
Mccauley has another video where he shows at the end of second pull, youre actually SHORTER than you are standing straight up.  

should I be catching the bar standing upright or should I be in a 1/4 squat position so i'm shorter so I don't have to pull the bar as high?


1247
Basketball / Re: hah @ dunk glove
« on: September 24, 2012, 01:23:17 am »
<a href="http://www.youtube.com/watch?v=48TR0vUPQCs" target="_blank">http://www.youtube.com/watch?v=48TR0vUPQCs</a>

1248
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 23, 2012, 07:08:54 am »
Will do. I noticed when I got the 71 and 72 I pulled them slower and just concentrated on getting in a good position to do the 2nd pull right. I was really struck with surprise to find the bar still racked even after pulled slowly. The other reps I failed, I was trying to pull harder/faster from the ground, but didn't rack those. I think I have a good feel for what a good PC should feel like now. It's not the 1/2 DL + jump shrug at all, it's a sweep and hip fwd movement while keeping the tension on heels (so to avoid being airbourne on the toes).

1249
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 23, 2012, 07:02:18 am »
Quote from: LanceSTS on September 23, 2012, 07:00:41 am

 Thats better man, and yea, the bar will sit right over the joint of the big toe in most cases.  You sweep it into the hip as you "press" the floor.  You still have a little hitch there but its getting better, nice.

I was thinking I could do better. I'm not getting that pop out from hips in my PCs the way I do from my hang cleans. I could probably hang clean more than I could PC right now, because my PC form is so bad. Haha. I'll keep working on it!  :)

1250
Progress Journals & Experimental Routines / Re: chasing athleticism -- w2d7
« on: September 23, 2012, 06:23:01 am »
Training
Fasted walking/jump rope - 15min

PC 3x40, 3x50, 3x60, 2x67.5, 1Fx72.5, 1x71 (PR!), 1x72(PR), 1Fx76, 1Fx75, 1Fx72.5, 1Fx72.5, 1x67.5, 2x3x62.5

Powerclean notes:
I watched the Don Mc video on sweeping the bar in. He also suggested putting the bar closer to the toes than I used to. It's further now, so much so the bar no longer touches my shin on setup. Is this ok? Anyway. sweeping the bar alone wasn't enough to make any apppreciable progress. For that I needed another improvement: stopping the stupid jumping thing I had picked up from the wrong way of being taught the lift.

Sweeping the bar and staying on my heels and not jumping was a revelation. I instantly got two PRs once I made the change. And I was surprised to see the bar rack because I wasn't exploding up like I had previously been taught. Instead I was transferring more momentum to the bar rather to propelling myself in the air. So I was delighted with the 2kg PR. The funny thing is, I almost nearly racked 75kg which would have equalled my lifetime PR albeit weighing ~20kg less than when I set it. I'm convinced with a bit more tinkering on form I could have racked 76kg as well, I just forgot not to jump (it seems it automatically happens when the bar feels heavy, i relapse into the older wrong way). If I had stayed on my heels i might have come closer to racking 76 like I almost racked the 75 where I consciously stayed on my heels.

Anyway i've decided I am not served well by doing a lot of heavy singles and failing a bunch of them. It's probably the right way to go if you have a lot of experience with the lift and your form is good but in my formative period with learning new technique, too much weight just confounds the learning process. Starting next week i'll just do a bunch of lighter triples, nailing down form, and add weight when I've mastered the previous load. This way i'll get a lot of reps with good form which will teach correct technique and later when I've got good form, i'll go back to doing heavier singles. I'm going to be super ambitious and hope to clean 90-100kg by the end of the year.

http://www.youtube.com/watch?v=x2UT4915I4k - 1x72kg
http://www.youtube.com/watch?v=RaA9mmVRuU4 - 1Fx75kg

Thanks again Lance for the sweeping tip.

1251
Nutrition & Supplementation / Re: Is this a boss meal plan/diet?
« on: September 23, 2012, 01:29:45 am »
I don't know if those calories make sense for you without knowing your energy requirements but it seems you're on the right track. Goign to sleep hungry is dumb if you want to sleep well. I sleep hungry often but i'm used to it, and the days I get a later meal makes me sleep much better. Carbs before bed are great for sleep contrary to broscience. The other thing is, you might want to check out intermittent fasting, IF. I use it to get ~2 meals a day, postworkout (AM/PM training) after fasting 16hrs daily and if I have the 2nd one late in the day i'll sleep a lot better.

1252
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 22, 2012, 03:32:42 am »
I am considering replacing daily fasted TM work with something else. I enjoy the TM - it gives me a chance to listen to some music and unwind, but if it's hurting my knees, it's not worth it. I'll still do fasted aerobic work, but probably involve taking the dog for a walk instead. If this fixes my knee issues, then i'll make it a permanent change. I'll still get the knee sleeves as a preventative measure when squatting. The other thing I haven't explored is rolling my quads with a softball, see if that looses them up and helps knees feel better. But one thing at a time, so I can pinpoint which made the most difference.

Ha, tried on a pair of my brothers jeans (mine are far too loose even with a belt), they're 82cm(~32") and they fit me but slightly loose! I could be justified wearing a belt. Feels good man.

1253
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 21, 2012, 02:02:55 pm »
Thinking of getting a pair of knee sleeves.From what I have read, they help keep knees warm. Which is nice because I usually have to heat up my knees with a heater before squatting otherwise they feel rusty. I also think see i haven't got the best genetics for strength, i should be proactive about my joint health. I'm not equipped with large robust knees, so a bit of support will probably help my long term health.



The Tommy Kono pictured seem to have a good reputation. They're $55 for the pair and another $8 for shipping. I dunno what the difference is btw these and what I can buy from any pharmacy

1254
Injury, Prehab, & Rehab talk for the brittlebros / Re: In Defense Of WRAPS, Especially For Beat Up Knees
« on: September 21, 2012, 12:54:12 pm »
Quote from: Gary on June 17, 2011, 01:02:20 pm
Not all of us will need knee support, but most of us who aren't "natural" strength/power athletes with robust joints should keep close watch on our knees to see if they could use some support. My knees would be a lot healthier today if I'd adopted sleeves and then wraps earlier on in my training instead of trying to be an iron man.

I think Gary is talking about me. I am finding squat workouts pretty hard on my knees now. I think it's because I do daily treadmill work in the mornings as well as 2 conditioning sessions/week in addition to squatting 3x a week. The thing is though i think it's treadmill work which is causing my knee discomfort, but it doesn't usually exhibit itself during TM but rather during squats. So should I get some knee sleeves for TM work, or for squats? or both? I dunno but I think I should get some now.

1255
Progress Journals & Experimental Routines / Re: chasing athleticism -- w2d5
« on: September 21, 2012, 01:41:38 am »


Back on track after birthday diversion thankfully. Waist is just under 34" now, and I can see my 3rd ab faintly if I flex in the mirror. I am starting to think i am closer to 15% than I am to 20% now.

Training
FSTM - 4.4kph, 700m

TMWU - 300m, 3mins
FS 2Fx110, 1Fx117.5, 1Fx116, 1Fx107.5, 4x1x103.5, 1Fx102.5, 1x103.5, 6x90(PR)

TMWU - 300m, 3mins
BS 3x90, 2x100, 1x97.5
BP 6Fx82, 6x80 (2x10s), 5x77
ABZ - weighted crunch 10x60, 15x65
        - ab rollout from knee 2x15
        - cable crunch 2x10
5x30m sprint (no timing)
      
FS notes:
Horror workout. My lower back was still sore coming into this workout and absolutely shattered by the end. And it showed, I struggled bigtime. The string of failures shows that clear enough. I was failing reps right at the bottom, even before my legs could get involved. It makes me sad that my run of FS PRs came to an end. I dunno whether it was doing this workout pseudo-fasted (and yet it didn't stop me PRing last fri?) - but this was a terrible workout. At one point after the heavy sets, i couldn't see properly and that lasted about 1/2 hour before i could see better.I ate some chocolate, that might have helped.  In the end i decided to make up my 10 reps at 90% (90% of 115 = 103.5).

Btw part of the reason i had a bad workout was using the wrong cue. I came into the workout concentrating on spreading the floor out with my feet. That works quite well for backsquats i admit, but i realised after my penultimate single which I failed, that it must be the cue which is to blame. Lo and beyold the next rep, i didn't use that particular cue, and I made the rep. So i'm doubly annoyed because had I know it was a bad cue, it's possible i would have had a few more PRs today. No mind. My lower back will get stronger, and then I wont have soreness after weighted chins and then i'll set some more FS PRs.

ABZ notes:
My brother was home so got him to spot me on the weighted crunch. I used 3x20kg plates initially, got 8 reps. Then added another 5kg in the next set and kept going and got 15 reps lol. I must have some strong abs huh? I bet I could probably do 5 reps with like 80kg but that will mean being completely buried underneath a big stack of plates.

The cable crunch seems promising. I'm still learning how to do it properly but it allows me to add weight easily, as well as working alone without a spot.

Sprint notes:
I must say it was liberating not having to HT. I felt myself much faster off the floor and stronger thru the whole start and strong thru the finish. If I was timed, i'm sure i would have been close to 4 flat. Once a month i'll probably go during the day with a camera and time myself using that. It's more accurate that way too and I can really concentrate on my sprint.


1256
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 21, 2012, 01:16:50 am »
Damn. I need to unlearn a lot of things Lance, might as well re-learn them properly now rather than later. I'll watch the video and try again on sunday and put up new vids.

1257
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 21, 2012, 01:00:03 am »
Shit, that makes sense. I did have a much stronger, bigger ass back then, so that's probably why I could clean more. Hmm.

1258
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 21, 2012, 12:25:24 am »
Quote from: LBSS on September 20, 2012, 11:01:35 am
i'm gonna go out on a limb and say that low back strength is not what's limiting your PC. 75kg is light weight. you can DL way, way, way more than that even with solid form.

post video.

videos from sunday
http://www.youtube.com/watch?v=NXo1cGJujrA <- 65kg
http://www.youtube.com/watch?v=nba4CWmg_4o <- 70kg

I know form isn't great but it's improving every time

I suspect lower back weakness because, take my last workout for example. I did ohp, backsquat, and weighted chinups. The next day my lower back was sore. Now consider i never usually get sore from backsquats (can't remember the last time it happened that i got sore lower back from squatting for that matter), i think it was weighted chinups which did it. So if my lowback is being torched after some weighted chinups with only a 10kg plate, then i think i have a lot of weakness there. It's not just pulling the bar up to the knees where the low back is needed (and you're right 75 is light for a deadlift) but even the 2nd pull you need a strong back. I read it somewhere on the internet lol, i think pendlays forum

Yeah and I agree with you about not having the stuff around. I just got all this food from other ppl on my birthday but I want to be disciplined enough to know when to avoid eating something when it conflicts with my goal. But i find myself rationalising it saying, it's ok brah, its for recovery, go ahead, a bit of carb and fat is anabolic, have those chocolates and cake. Anyway i think i'm on the wagon now, just gotta stay the course. After a few days, it becomes automatic. Thanks for the tip though, it's spot on for me. I never go out and buy something that I know isn't on my diet. If anything i'd come back with something super healthy instead after mentally debating it lol

1259
Progress Journals & Experimental Routines / Re: chasing athleticism -- w2d4 (off)
« on: September 20, 2012, 03:53:05 am »
Training
FSTM 700m @ 4.4 kph

Have been thinking why my powerclean isn't going up. My best powerclean was 75kg when I weighed ~100kg in 2010. I started doing PCs 2 weeks ago and the first time I tried them I got 70kg after not having done them in years. So that made me confident that with a bit of practice i'd be quickly cleaning a lot more (i was thinking in terms of BW). But it hasn't happened. I suspect it is because my lowback strength is holding me back. That's why i've added deadlifts back, also to assist my backsquat which is about to be overtaken by my front squat lol.

I'm having problems with hunger. When i'm on my diet for a while, then it's easy, hunger isn't a problem. But having all this leftover cake and stuff in the fridge is stoking my hunger. I keep craving stuff I can't eat :( I gave away a lot of the cake already but i've still got some left over (had 3 total lol).

<a href="http://www.youtube.com/watch?v=tyQSzx0ofto" target="_blank">http://www.youtube.com/watch?v=tyQSzx0ofto</a>

^watched this documentary, got some ideas. have to increase my NEAT. the guy in the doc burned 500kcal more by moving up and about more instead of his usual sedentary sitting down all day.

1260
Strength, Power, Reactivity, & Speed Discussion / Re: Modified JackM split
« on: September 19, 2012, 11:06:35 am »
Re: you have stronger workouts in the PM vs AM -

Is your preworkout nutrition good for AM? Wondering if you are just better prepared for PM workouts

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