14551
Strength, Power, Reactivity, & Speed Discussion / Re: rounded back on full squats
« on: September 28, 2012, 01:33:09 pm »Warm up with iyt and wall slides
LTNS.
hope everything is good man..
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LTNS.
hope everything is good man..
14552
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 28, 2012, 10:18:17 am »yeah they only seem to save on my profile
Try this: http://www.colorblender.com/?preloadblend=E6F4FDA0AAB0FCF6E6B0A9A0030303FCFCFC This is the "Alternate Adarq" if you no longer plan on using the obsolete menu bar, thus rendering the first palette useless.
cool that worked. i don't really know how to comprehend it though unless i mess around with the css on the site, and see it in action..
i'll have to mess with it over the weekend.
14553
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 28, 2012, 09:58:45 am »This light blue, doesn't go well with the rest of the site though, like the toolbar and the menu. So I tried doing a blend that goes well with that so here it is, just use on of the colours shown, like thos greenish greys: http://www.colorblender.com/?preloadsaved=Adarq%20Blending
If you don't wanna go that way, u should change the toolbar and background too, just slightly changing it to this brown(4th colour) and the light blue with the first colour, using the 2nd instead of the cyan which is now used for quotes and so on: http://www.colorblender.com/?preloadsaved=Adarq%20Alternate
U can experiment with colour on that site if you wanna, just change the first colour and the rest will automatically change to be in harmony.
Tell me what you think.
yo nightfly, i think you're linking it wrong.. when i go to those links, they are empty.. i think it's only working for you somehow.. i just see black squares, nothing more :/
EDIT: btw ya i plan to get rid of that gray toolbar... i havn't yet because it uses an image to build the toolbar look instead of pure css etc.... i like the light gray on the main forum message index etc.. but that toolbar definitely needs fixing.
pC
14554
Article & Video Discussion / Re: form check: squats
« on: September 28, 2012, 09:51:32 am »second what Joe said. W/out front or back angle or EMG data can't say anything. and what shoes are those?
"or EMG data" lololol :F
+10
Quote
Provide a timeline of your progress in squat vs. SVJ. From what I remember you are insanely strong in squat but you said your SVJ wasn't improving much. In that case the last thing you need to do is squat with your hips. I switched to narrow(er) stance squats, slightly less than shoulder width, and it's been strengtening my quads way more and vj improving. but I can't say much until I get to 3 plates and am jumping consistently above 40 which I rpedict would happen with my new squat form.
i too felt alot of improvement with narrow stances.
Quote
How far are your feet apart? And where do you feel it? (I've worked with individuals who have perfect looking squat form, due to their bone structure, who don't feel it where I do really so the narrow stance may not work for increased quad activation for everyone). why are you even asking for a form check. are you doing low bar or high bar? and where the f do you train, in dc?
14555
Strength, Power, Reactivity, & Speed Discussion / Re: rounded back on full squats
« on: September 28, 2012, 09:49:36 am »good advice, i'm going to start doing those exercises in my routine, though i have rows already.
ya, face pulls (10-20 reps), trap bar deads (better for you now than regular, ~10 reps), rear fly (10-20 reps), single arm rows (8-15 reps), reverse pushups (to failure)/reverse pushup holds for time emphasizing pinching back of shoulder blades (to failure) etc, neutral back extensions (bodyweight to ailure), db shrugs rotating your shoulders back at the top (nice and controlled, 8-15 reps).
if you don't have access to a trap bar, deadlift off pins for a while..bar a little below knee height.. really focus on form/posture rather than ego-lifting.
pC!
14556
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 28, 2012, 09:45:34 am »you should make a video of how much vert you have retained, off of two and one. that'd be really cool.
seriously, my hops are probably non-existent right now.. so bad that i'd be afraid to even jump with full intensity, and if i did, it would be horrible.
i think my single leg is going to come back pretty fast though.. it still feels like lost something, in my brain, regarding double leg.. it feels weird just thinking about double.QuoteDamn man ur back!!! I had a feeling you would be
ya, i did a good job of lying to myself for a while though.. telling myself i'd never train again.. :F
i think you can still dunk off of 1 and 2
certainly not right now.. trust me man.
im 100% sure i can't dunk right now, i wouldn't even be close.. maybe 3 months from now though, that's the plan.
14557
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: September 28, 2012, 09:27:21 am »Yeah squat to VJ like the one on Kelly's site would be a great tool and it would be fun too. For me it has always been accurate.
alright cool.
just tried the weight converted popup on my computer at work, odd, popup is so far right it's out of view.. have to expand browser.. im using screen.availWidth, EDIT: fixed, changed from screen.availWidth to jQuery's $(window).width()
jQuery > *
14558
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: September 28, 2012, 08:10:18 am »all the tools are useless unless you have a full squat-to-SVJ calculator
do it.
LMAO, unsure of whether or not i want to do a squat to vj calc... maybe ill put a big disclaimer on it.
Quote
also for the calorie minded peeps.. the Katch-McArdle formula:
http://www.cordianet.com/calculator.htm
ok nice give me all of your requests and i will put them on the codeQueue.
thanks bruh!
14559
News, Announcements, & Suggestions / Re: WEIGHT CONVERTED - kg to lb or lb to kg
« on: September 28, 2012, 03:31:04 am »next to every post now, on the left, i have two icons.. little black mask things.. click them.
the first one is a weight converter.... for quickly converting lb. to kg. or vice versa.. you can scroll the screen while the popup is pinned to the right.
the 1RM is there as a place holder.. ill get that one done shortly..
is this broken for anyone? works for me on a bunch of browsers.. one person on live chat told me it was giving them some weird 'session verification error'.. but for me/others it's working.
why black masks?because i was trying to format the buttons all nice, but they just looked dumb.. so i got fed up and decided to use little icon pictures...
the left side of each post will eventually havea bunch of tools, and ill put them inside of the 'post form' somewhere, for when we reply/quot/post actual messages..
peace
Definitely liking this feature. When i hovered over the lb to kg the help label appears said coming soon, i thought it was done, so i clicked on it and when the color started to change, oh no ... i was expecting the screen to change red, animated devil head popping up and saying some weird crazy shit.
lol, always had to google lbs to kg conversion.
hah
so, i take it, it worked ? :F
ya i'll probably do the 1RM calculator tomorrow.. that is going to be a nice tool.. I like how it overlays and still allows us to scroll up/down, just in case we need to convert more numbers.. the 1RM calculator will be the same.
peace man!
thanks for the feedback
14560
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 28, 2012, 03:09:49 am »
late workout.. fast tho.
9/27/2012
BW = 170 <-- HEH
FATIGUE = low
SORENESS = calves insanely sore, hamstrings a little still
SESSION:
S1: SINGLE ARM DB OVERHEAD PRESS: 40 lb @ (R=18, L=12), (R=19, L=11)
S1: SINGLE ARM DB ROW: 60 lb @ 2 x 10 each
- warmup squats
S2: SINGLE ARM DB BENCH PRESS: 50 lb @ (R=12, L=10), (R=14, L=11)
S2: SINGLE ARM DB ROW: 60 lb @ 4 x 10 each
- workup squats
SAFETY SQUAT BAR SQUAT, DEEP: 125 x 5, 145 x 5, 165 x 5, 185 x 10
SAFETY SQUAT BAR CALVE RAISES, TOES ELEVATED: 125 @ 1 x 30
good workout... feeling strong except for the calves
need to finish the 1RM calculator tomorrow and put that + weight converted into this post box also.. on the left.
goodnight :d
9/27/2012
BW = 170 <-- HEH
FATIGUE = low
SORENESS = calves insanely sore, hamstrings a little still
SESSION:
S1: SINGLE ARM DB OVERHEAD PRESS: 40 lb @ (R=18, L=12), (R=19, L=11)
S1: SINGLE ARM DB ROW: 60 lb @ 2 x 10 each
- warmup squats
S2: SINGLE ARM DB BENCH PRESS: 50 lb @ (R=12, L=10), (R=14, L=11)
S2: SINGLE ARM DB ROW: 60 lb @ 4 x 10 each
- workup squats
SAFETY SQUAT BAR SQUAT, DEEP: 125 x 5, 145 x 5, 165 x 5, 185 x 10
SAFETY SQUAT BAR CALVE RAISES, TOES ELEVATED: 125 @ 1 x 30
good workout... feeling strong except for the calves
need to finish the 1RM calculator tomorrow and put that + weight converted into this post box also.. on the left.
goodnight :d
14561
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 28, 2012, 01:47:03 am »you should make a video of how much vert you have retained, off of two and one. that'd be really cool.
seriously, my hops are probably non-existent right now.. so bad that i'd be afraid to even jump with full intensity, and if i did, it would be horrible.
i think my single leg is going to come back pretty fast though.. it still feels like lost something, in my brain, regarding double leg.. it feels weird just thinking about double.
Quote
Damn man ur back!!! I had a feeling you would be
ya, i did a good job of lying to myself for a while though.. telling myself i'd never train again.. :F
14562
Article & Video Discussion / Re: form check: squats
« on: September 28, 2012, 01:40:03 am »
looks damn good to me. 
14563
Strength, Power, Reactivity, & Speed Discussion / Re: rounded back on full squats
« on: September 28, 2012, 01:36:06 am »
135? I was squatting 135 in the video AND 225, both same form.
Regarding my squats, my 265 x 1 full squat, the form got messed up b/c i just PR'd on 255 and ran a full court bball game on bum ankle earlier. But generally speaking, my form is the same for 0 lb and 255. So I'm not being prideful and being above my head. It would be stupid for me to drop down and a waste of my time.<a href="http://www.youtube.com/watch?v=6KJ_8EBZEn0" target="_blank">http://www.youtube.com/watch?v=6KJ_8EBZEn0</a> <a href="http://www.youtube.com/watch?v=DZb96SlW4ZQ" target="_blank">http://www.youtube.com/watch?v=DZb96SlW4ZQ</a>
cya!
hyperdunk:
way too much rounding.. need to lighten it up a bit and really tighten up.. upper back rounding is a huge no-no.. a little butt-wink is no problem, but a combo of lower + upper rounding = bad.
just trick yourself into believing that PR's are not simply 'weight based', but are in fact a combination of 'weight + form'.. with this mindset, a PR cannot occur if one or the other is missing.. so increasing weight, achieving the rep, but ugly form, would result in no PR.. this is a good way to humble yourself.So you're saying you can't maintain a flat upperback with a empty barbell?
my back rounds more when i do a barless squat, especially if my heels aren't elevated.. mobility issue, but bar on back evens that out. edit: lower back though, not upper.
The problem is though, my upper back is rounded when i am standing up doing nothing. How do I correct that posture?
well, first and foremost it's being conscious of it and trying to manually fix it.. that's always #1, probably the hardest thing to do too.
second is getting that upper back/shoulder/pull work in.. face pulls, rows, rear fly, trap bar deads, reverse pushups, etc.
i mean who knows though, you might have something else going on but i doubt it.. it's probably 'years of neglecting posture' (we're all guilty of it) and weak upper back muscles (traps/rhomboids/rear delt/erector spinae) etc.
pC man
14564
News, Announcements, & Suggestions / WEIGHT CONVERTED - kg to lb or lb to kg
« on: September 28, 2012, 01:24:49 am »
next to every post now, on the left, i have two icons.. little black mask things.. click them.
the first one is a weight converter.... for quickly converting lb. to kg. or vice versa.. you can scroll the screen while the popup is pinned to the right.
the 1RM is there as a place holder.. ill get that one done shortly..
is this broken for anyone? works for me on a bunch of browsers.. one person on live chat told me it was giving them some weird 'session verification error'.. but for me/others it's working.
why black masks?because i was trying to format the buttons all nice, but they just looked dumb.. so i got fed up and decided to use little icon pictures...
the left side of each post will eventually havea bunch of tools, and ill put them inside of the 'post form' somewhere, for when we reply/quot/post actual messages..
peace
the first one is a weight converter.... for quickly converting lb. to kg. or vice versa.. you can scroll the screen while the popup is pinned to the right.
the 1RM is there as a place holder.. ill get that one done shortly..
is this broken for anyone? works for me on a bunch of browsers.. one person on live chat told me it was giving them some weird 'session verification error'.. but for me/others it's working.
why black masks?because i was trying to format the buttons all nice, but they just looked dumb.. so i got fed up and decided to use little icon pictures...
the left side of each post will eventually havea bunch of tools, and ill put them inside of the 'post form' somewhere, for when we reply/quot/post actual messages..
peace
14565
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 27, 2012, 05:01:59 pm »Overall it looks good. It's just that light blue/ cyan stuff that's irritating. If you could change that to something more "neutral" it would be better imo
gimmi some recommendations plz :F
because i'm not sure at all.. maybe a darker type of light blue? light blue but darker? hehe.. dno
pC