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Article & Video Discussion / Re: Squats vs. Performance
« on: October 01, 2013, 05:16:50 pm »
i find it crazy how we still dont exactly know what soreness is and what exactly causes it
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1367
Strength, Power, Reactivity, & Speed Discussion / Re: How do you properly plan phases in a workout plan?
« on: September 16, 2013, 01:10:22 am »
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
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
1368
Pics, Videos, & Links / Re: beautiful squats
« on: September 16, 2013, 01:06:28 am »
god damn i admire those perfect olympic form squats like crazy. makes me happy i bought a pvc pipe to foam roll with. really helps.
1369
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 03, 2013, 01:25:56 am »
Any hamstring work? When's the last time you did some?
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Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: August 25, 2013, 12:28:02 am »
Finally able to bench 225x5 for the first time in my life.
I can't believe TWO YEARS AGO I was at 210x5 and never broke through the plateau until now.
I can't believe TWO YEARS AGO I was at 210x5 and never broke through the plateau until now.
1371
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 06, 2013, 12:38:19 am »
Are you aiming for a 475 paused squat or regular squat?
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Progress Journals & Experimental Routines / Re: Kingfush
« on: August 01, 2013, 01:27:54 pm »
goddammit kingfush fix the title 
1373
Strength, Power, Reactivity, & Speed Discussion / Re: what race and ethnicity are you?
« on: July 28, 2013, 12:02:45 am »
albanian, white
not your typical dumbass loudmouthed douchebag albanian though. i dont hang out with many albanians. they are embarrassing.
not your typical dumbass loudmouthed douchebag albanian though. i dont hang out with many albanians. they are embarrassing.
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Progress Journals & Experimental Routines / Re: Kingfush
« on: June 11, 2013, 03:22:00 am »
Cant wait to see this 475!
Please get it on video too.
Please get it on video too.
1375
Pics, Videos, & Links / Re: Flexibility videos
« on: May 31, 2013, 02:58:08 pm »
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.
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.
1376
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 19, 2013, 06:19:31 pm »
nice plan, excited to see how u do at the combine as well
1377
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 18, 2013, 11:26:42 am »
Could you update me on your current goal?
seems like you're bulking up but i dont notice you going higher than 405x1
seems like you're bulking up but i dont notice you going higher than 405x1
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 17, 2013, 10:06:58 pm »
why is my download speed 10x my upload speed?
1379
Strength, Power, Reactivity, & Speed Discussion / Re: training rhymes
« on: May 17, 2013, 12:48:56 am »
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.
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.
1380
Pics, Videos, & Links / Re: chin ups with 75lbs attached
« on: May 14, 2013, 12:27:38 pm »Nice work!! That's some good form right there... Is your strength the same on pull-ups (palms facing away from you)?
im terrible at pullups. i never do them.