Adarq.org

the longer ive been training the simpler my training gets


at this point its just this:
train with mixed rep ranges, always
have light days where you work up to 90% 1RM for one rep. this increased frequency really helps
slow bulk and cut cycles to increase relative strength
keep movement efficiency by playing a little basketball

Any hamstring work? When's the last time you did some?

Are you aiming for a 475 paused squat or regular squat?

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?