Adarq.org

Word to the "hips back" thing being the wrong cue. A better way is just to think about keeping the bar in one vertical plane, not letting it shift forward or back throughout the movement. You end up moving your butt back by default, but the goal is to get the weight down and up, everything else is secondary to that.

ya, i blame the PL'rs for teaching people who don't squat in suits, how to squat in suits.



here we go:

<a href="http://www.youtube.com/watch?v=R_jxTc2ITA8" target="_blank">http://www.youtube.com/watch?v=R_jxTc2ITA8</a>

Quote from: adarqui on July 22, 2010, 12:12:10 am

nice on bench, what's whoa nitro?

Thanks! I was pleased. Not sure but I think that's some kind of PR. "Like whoa nitro" is something my little something my brothers and I used to say to make something extreme. So, "That chick is hot like whoa nitro," or, "Holy shit, I sucked at basketball today like whoa nitro." Goofy, don't have any idea where it came from, but we used to say it all the time and we still do when we're around each other.

ah.. i remember "like whoa" used to be pretty badass after that rap song, appending "nitro" to it adds a level of geekness. good work.

EDIT According to the Tim In Vermont ORM calculator (http://www.timinvermont.com/fitness/orm.htm), that gives me a max of 247, or almost 1.5xBW! Those things are pretty inaccurate but still that's nice. Closing in on the standard there. Can't wait for the first 5/3/1 workout (Saturday, I think) to see how many times I can rep out 195.

nice man.. ya 1.5xBW bench is strong stuff, good job keep it up.

Quote from: Zetz on July 22, 2010, 12:12:04 am

I agree, the post is worth it despite the load time. I'm wondering though, why LBSS seems so vehemently against just about anything outside of bodyrecomposition.com

I'm not vehemently against anything outside br.com. That would also be retarded. However, the quality of information on there is so much higher than anywhere else I've found that until I find someplace better -- and trust me, I look -- I rely on Lyle for the most part.

Largely because, unlike most other nutrition sites I've seen, HE DOESN'T FUCKING LIE ALL THE TIME* and HE ISN'T A FUCKING MORON.** Also, Lyle's support forum is moderated only for civility, unlike TMag's or practically anyone else's message board. You can troll him to your heart's content, ask the dumbest questions possible, and he will not censor or ban you. Because he's not selling bullshit and he actually knows what he's talking about.

*See: Practically everyone who writes for TMag
**See: Practically everyone who advocates for the Paleo diet/lifestyle, including the two-years-ago version of myself.

i've been modded a bunch of times on t-nation for "posting stuff that would conflict with t-nation", or so the mods told me in the reply.. hehe

7/21/2010

bw = 160
sorenes = hamstrings
aches/injuries = tight right, adductor, left pfasciitis, knot right upper back

after workout, while eating, spasmd my back a bit stretching out real weird to turn off a light

diet: lots of milk, stir fry + milk, sandwhich + milk + veggie oil + bananas (6)


workout:
- warmup
- sprint warmup
- some all out 40-50 yard sprints
- double leg bounds: 4 x
- lateral barrier jumps: 1 x 20-30 each side, i forget
- S1: explosive quarter squat: 3 x 5 singles, getting some air
- S1: explosive dips @ N x 5
- barbell relaxed pogos: 20 lb bar @ 50 reps
- barbell relaxed stiff leg ankle hops: 20 lb bar @ 50 reps
- natural ghr: 10 sets of 10 or so, hit some real nice reps but mostly fatigued

done!






explosive quarter squat with 135 lololz:

sweet, thanks!

for the REA squats, u meant 95kg right?

shit, forgot to put it in kg, nope, i meant 43 kg or so.. real light.. we're backing off slightly on REA for a bit to give you a break, but still doing it to retain efficiency on the movement.. we'll be getting back into heavier ones, but right now just go light on them.

peace!

Quote from: adarqui on July 20, 2010, 07:42:17 pm

ok so, briefly, im at my house with a gatlin gun (huge machine gun), and cops are surrounding my house.. so i started offing them like terminator, then i take off on foot, in a battle with them for miles.. until i reach some parking garage.. and im running out of ammo.. then i just wake up.

was pretty crazy though.

You have violent dreams.

ya the shit last night was insane.. couldn't really remember it after the third dream though, i know it was action packed.

warm up
shoot hoops -- sucked ass, like whoa nitro
foam roll x15-20mins
ankle rehab circuit
mobility

work
bench 3x165, 3x175, 10x185 -- woot
BOR 3x8x145
circuit x3
--hip-up, foot on ground x15/ea
--ab wheel rollouts x10
--pull ups x5
--leg lowers x10
side plank x45s/ea

cool down
stretch

nice on bench, what's whoa nitro?

It all looks so... so delicious! OM NOM NOM NOM NOM NOM. (I just had dinner, I think I'll have a protein shake before bed) I'll try to post some of meals on here later on.

the thread takes a while to load, but its worth it right?