Adarq.org

albanian, white


not your typical dumbass loudmouthed douchebag albanian though. i dont hang out with many albanians. they are embarrassing.

nothing has helped me with my butt wink more than a groin stretch. this may be just me though.
I found this out accidentally. I was in the power cage and holding on to one of the sides, while trying to squat down and REALLY FORCE my lower back to stay straight. this was made easier by holding onto the side of the cage and leverage with my arms. what i noticed was that when i got to a certain point, i felt a little groin stretch... then when i went deeper into the hole, the stretch disappeared and my butt winked.

i realized my groin was too tight allow my lower back to stay straight as my hips went into flexion. i stretched my groin for 5min straight after that, then tried the squat thing again (with my hands on the side of a cage, holding on, applying leverage to flatten my lower back) and i was able to go deeper.

ill check this vid out though. sounds great.

Could you update me on your current goal?

seems like you're bulking up but i dont notice you going higher than 405x1

pizza and halal food is me


that halal food has some pretty damn lean chicken btw. and a little rice. the rest is veggies.




and then the sauce. that's the bad part. but you get to put as much as you want. it can be no sauce at all if you want. its actually a damn good meal.

FWIW: the stronger i got, the more and more narrow my stance became without me even realizing it. Squatting High bar.
Actually I believe it was either Raptor or LBSS who commented on my narrow stance a while ago on a video I posted and then it hit me that I was squatting pretty narrowly.
So what I'm trying to say is don't make squat stance width a big deal. Go with what's comfortable. Apparently the body will adjust it on its own.

didn't read thread so carefully but Raptor, are you saying your squat:bw ratio has gone up, yet your vertical has not?

i checked your log. you did not get injured. you are at 190s BW. went from 405x5 to 315x1.   

hahah i did get injured though. had patellar tendonitis for ~8 months. in addition I went from 210lbs to 190lbs bw.
also i've switched from parallel squatting to ATG squatting, so I didn't drop as much as it seems.
the marathon walking allows me to eat more protein for the day and recover better from my workouts.
I actually started the marathon walking when I had tendonitis because I thought "crap, now that I can't play ball, how will I burn my calories?" and now I just walk everywhere instead of taking the train.

but thanks anyway, you've been providing me with motivation with ur beast squat:bw ratio 

not bad.. 

careful with the chins. i did them for back thickness and i ended up with more biceps than lats. stopped at BW+90 x5, BWx20 routine. i prefer rows - thicken back without making your biceps too big.

I don't know how both of you suck with high rep BWs. while i was vacationing a few months ago, i did BWx20s 4-6sets every day. killed my abs more than anything.

i can probably do 20 reps with bodyweight non stop, but after that, im finished

considering i can do +75lbsx5 and BWx20 i'm surprised i still havent done 3x10 with 90sec rests.



and I do pendlay rows just as much as i do chin ups. in addition i do them with an overhand grip so it takes the biceps out of the movement just a bit.