Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - entropy

Pages: 1 ... 30 31 [32] 33 34 ... 104
466
Injury, Prehab, & Rehab talk for the brittlebros / Re: Becoming a supple leopard
« on: November 15, 2013, 01:13:35 am »
Outliers because they're elite athletes? Or outliers among elite athletes? Because among elite weightlifters this is probably the rule rather than the exception! If they're doing this safely with no harm to knees and if it's helping them lift a lot of weight and get really strong and powerful then the shoe fits.

Anecdotally a bunch of me-toos on the internet are self-reporting the same after kirksman started this whole thing on pendlays forum, some saying previous knee problems have disappeared once they stopped going knees out! That's pretty wild and worth considering. They're also saying they're getting PRs after switching. I don't really care much for what those guys say though. I actually hung out with kirksman in person and his method didn't really work for me. But it made me reconsider everything and question things i'd taken for granted just because of conventional wisdom and now my idea of good form is something like "knees-fwd, knees-in and knees-out" like every single video i've posted above. No knee problems whatsoever and i'm finally making progress with my backsquat after being horrible at it forever.

I just think, try it out, if it works for you, great. If it doesn't try somethign else. But don't take anything for granted, after all these guys who write books are just coming up with with reasons to justify their prejudices. ITS NOT SCIENCE. It's just opinion. IMHO. Question everything (in this murky field anyway).

467
Injury, Prehab, & Rehab talk for the brittlebros / Re: Becoming a supple leopard
« on: November 14, 2013, 10:48:49 pm »
Asian bros

<a href="http://www.youtube.com/watch?v=2DRIuA_mEOU" target="_blank">http://www.youtube.com/watch?v=2DRIuA_mEOU</a>

<a href="http://www.youtube.com/watch?v=4Xl3fBUpz_s" target="_blank">http://www.youtube.com/watch?v=4Xl3fBUpz_s</a>

Irish bro

<a href="http://www.youtube.com/watch?v=QsvPp6cGn4U" target="_blank">http://www.youtube.com/watch?v=QsvPp6cGn4U</a>

cuba WL
<a href="http://www.youtube.com/watch?v=LwOT3kvh3KA" target="_blank">http://www.youtube.com/watch?v=LwOT3kvh3KA</a>

another russian
<a href="http://www.youtube.com/watch?v=QGidV-a1Phw" target="_blank">http://www.youtube.com/watch?v=QGidV-a1Phw</a>

At some point you have to wonder if the whole world has bad form (so called "knee cave" FAULT according to starrett and other internet coaches) or maybe just maybe, your idea of good form is bad? Hmm?

468
Injury, Prehab, & Rehab talk for the brittlebros / Re: Becoming a supple leopard
« on: November 14, 2013, 08:06:54 pm »
<a href="http://www.youtube.com/watch?v=zSE4hnVDREY" target="_blank">http://www.youtube.com/watch?v=zSE4hnVDREY</a>

same knee action as described.

469
Injury, Prehab, & Rehab talk for the brittlebros / Re: Becoming a supple leopard
« on: November 14, 2013, 06:53:53 pm »
<a href="http://www.youtube.com/watch?v=lTsaP8WDZHs" target="_blank">http://www.youtube.com/watch?v=lTsaP8WDZHs</a>

Another angle of berestov.

470
Injury, Prehab, & Rehab talk for the brittlebros / Re: Becoming a supple leopard
« on: November 13, 2013, 02:37:19 pm »
If John Broz wrote a book on how to squat, that would be worth reading. He's the only guy in the west* who knows what he's talking about. The rest are all pretty much clueless. Broz's lifters have beautiful form and they're strong as well. It's no coincidence that he's learnt everything he knows from spending time in eastern europe. His lifters exhibit excellent mobility as well. I noticed they have a knee-forward action, knee-in action and knee-out action respectively on descent->bottom->ascent too.

More examples of broz's lifters out of my nice squats youtube playlist:

<a href="http://www.youtube.com/watch?v=d0XfqQRdohY" target="_blank">http://www.youtube.com/watch?v=d0XfqQRdohY</a>

<a href="http://www.youtube.com/watch?v=YQ25HHy0Ops" target="_blank">http://www.youtube.com/watch?v=YQ25HHy0Ops</a>

<a href="http://www.youtube.com/watch?v=k1DJ8odNf-M" target="_blank">http://www.youtube.com/watch?v=k1DJ8odNf-M</a>

<a href="http://www.youtube.com/watch?v=-5DEMTIc2RI" target="_blank">http://www.youtube.com/watch?v=-5DEMTIc2RI</a>

<a href="http://www.youtube.com/watch?v=1ZORJIeftIk" target="_blank">http://www.youtube.com/watch?v=1ZORJIeftIk</a>


[*]on the inetrnets

471
Progress Journals & Experimental Routines / chasing athleticism -- RSR-W3D2
« on: November 13, 2013, 01:15:21 pm »
Training
FS 1x120
BS 1x135, 6x6x120

FS notes:
Kinda ruing the lost opportunity to get a decent FS max this week ... monday was the right time, unfortunately my body wasn't willing. And i don't think my chances are good for getting it on friday after today's tough backsquat session. We'll see how it goes.

BS notes:
The hardest session on the first 1/2 of the RSR is behind me and I did it with the worst leadup, been sick, haven't been eating much food, haven't been sleeping well. Not much to say, if I can get 6x6x120 on such poor preparament it bodes well for my chances on finishing this program successfully. Indeed I only have one hard volume workout left, the hardest workout of the program which is the one on monday when I have to do 5x5x127.5kg - it will be brutally hard, after which it will be low sets and reps for heavy weights which is much easier.

My VMOS are singing after that workout! This method of squatting (knee-forward action into the bottom, knee-in out of the bottom, knee-out to lockout) is perfect for hitting legs and in particular VMOs.
Late night workuot, was going to skip today's session, weep softly into my pillow and repeat week 3 the following week but that made me feel like a pussy so I forced the workout anyway. So glad i did, feels good man.

472
Injury, Prehab, & Rehab talk for the brittlebros / Re: Becoming a supple leopard
« on: November 13, 2013, 09:19:45 am »
Kelly is a well meaning idiot. He's just another exponent of baseless western training wisdom. All great squatters have a knee-in action out of the bottom of the squat to initiate the concentric. Including all of the eastern squatters, olympic and powerlifting.  Even our Kingfisher initiates the movement out of the bottom with a knee-in burn.

AFTER getting out of the bottom of the squat once you're near the sticking point it's fine and good to now push knees outwards to complete the concentric. This out-knee action prevents getting bent over into a good morning.

So if you look at it, knees in is a dumb slogan, as is knees out. Dogma sucks. What matters is using the correct knee action at the right time during the squat.

I illustrate what I have talked about with a video of a russian squatter using both knees-in and knees-out at the appropriate times. Watch carefully, you'll see on the descent a knee-forward action into the bottom, then knee-in action to initiate the ascent, followed by a knee-out action to complete the ascent.

<a href="http://www.youtube.com/watch?v=wwgs7nF7cZA" target="_blank">http://www.youtube.com/watch?v=wwgs7nF7cZA</a>

And KF doing the same (it gets more pronounced as the set goes on, the first few reps are too subtle to notice but it's there):

<a href="http://www.youtube.com/watch?v=SsRFP4s1VYY" target="_blank">http://www.youtube.com/watch?v=SsRFP4s1VYY</a>

473
Pics, Videos, & Links / Re: A couple dunks 2 years ago
« on: November 11, 2013, 05:44:45 pm »
Quote from: LBSS on November 11, 2013, 11:53:35 am
lol entropy do you even read my journal.

lol, the problem is you do too much highbar squatting, that stuff will kill your athelticism out of the get go  :highfive:

Quote from: pelham32 on November 11, 2013, 02:13:37 pm
Quote from: Mutumbo000 on November 10, 2013, 10:40:14 pm
Looking buff!

Haha I appreciate the complement!  I'm 6'3 a little over 200lbs right now, on a quest to look like Mike Rashid.

Quote from: entropy on November 11, 2013, 10:47:14 am
Quote from: pelham32 on November 10, 2013, 08:56:20 pm
Quote from: entropy on October 09, 2013, 11:27:20 am
hey man, just saw you online for the first time in ages. How's training going? Good to see you back.


Haha sorry for the really ridiculously late reply... But yeah I haven't been on the forum much and just happened to see your reply.. I did recently post some recent vids of training.. Squat strength is around 300lbs for 5 reps .. 235lbs 21 reps.. But two foot is around the same.. Been focusing more on bodybuilding..

 Entropy are you still on front squats mostly?


And if anyone wants follow me on Instagram pelham32 , my account is just documenting my attempt to reach super saiyen status

I saw the videos -- 235x21 is legit, nice work! I'm really surprised to hear that your double leg vert hasn't gone up. That's usually the one surefire thing which goes up with the squat. So weird. Wonder why.

I'm still on front squats ,lol, still mediocre but slowly getting better. My main focus has been on backsquat for the last 3 months though but ive found if my bs goes up my fs does too which is cool. So ive only been <10 reps of fronts a week and that's been enough to keep progressing.

I adopted your goal of touching the top of the backboard square (a 36" double leg leap for me). have been steadily training towards it this year. i'm just in the middle of a squat intensification phase after which i should have enough leg strength for 2xbw squats (both front and back) for when i'm done cutting sometime next year. will this convert to a 36" vertical? i dont know, we'll have to see. although i think the chances are good cause even while fat right now (202lb) i can still dunk without any jump practice so perhaps being like 30lb lighter i'll be able to jump out of the gym lol.

keep posting man, you should start a log !

Thanks!! My whole mindset right now on squats is to try to hit a 1-6 rep pr followed by increasing my 20 rep squats. Adding 5 lbs the next workout every time time I hit 20 reps. I believe my jumping is getting better, but the way my nervous system is wired I have to play basketball and be around competition for me to really have a good jumping day which would consist of touching the top of square or windmilling.. I would say your goal is definitely achievable. The best part about touching the top of the square is doing it front of everybody right before a game and looking at their faces, lol.. An expression of "oh shit" is what I usually see.

20 reppers for building leg mass sound good. but damnnnn it's hard to believe you're the same height and weight as me but you look so lean!! I'd have to weigh 25-35 lb less to be that lean. I'm not sure whether I should be happy about that or sad! Def envious of you being able to jump that high while lean and heavy.  That's beastly.  I can't wait to land my first windmill.

474
Pics, Videos, & Links / Re: A couple dunks 2 years ago
« on: November 11, 2013, 10:47:14 am »
Quote from: pelham32 on November 10, 2013, 08:56:20 pm
Quote from: entropy on October 09, 2013, 11:27:20 am
hey man, just saw you online for the first time in ages. How's training going? Good to see you back.


Haha sorry for the really ridiculously late reply... But yeah I haven't been on the forum much and just happened to see your reply.. I did recently post some recent vids of training.. Squat strength is around 300lbs for 5 reps .. 235lbs 21 reps.. But two foot is around the same.. Been focusing more on bodybuilding..

 Entropy are you still on front squats mostly?


And if anyone wants follow me on Instagram pelham32 , my account is just documenting my attempt to reach super saiyen status

I saw the videos -- 235x21 is legit, nice work! I'm really surprised to hear that your double leg vert hasn't gone up. That's usually the one surefire thing which goes up with the squat. So weird. Wonder why.

I'm still on front squats ,lol, still mediocre but slowly getting better. My main focus has been on backsquat for the last 3 months though but ive found if my bs goes up my fs does too which is cool. So ive only been <10 reps of fronts a week and that's been enough to keep progressing.

I adopted your goal of touching the top of the backboard square (a 36" double leg leap for me). have been steadily training towards it this year. i'm just in the middle of a squat intensification phase after which i should have enough leg strength for 2xbw squats (both front and back) for when i'm done cutting sometime next year. will this convert to a 36" vertical? i dont know, we'll have to see. although i think the chances are good cause even while fat right now (202lb) i can still dunk without any jump practice so perhaps being like 30lb lighter i'll be able to jump out of the gym lol.

keep posting man, you should start a log !

475
Progress Journals & Experimental Routines / chasing athleticism -- RSR-W3D1
« on: November 11, 2013, 10:33:37 am »
Training
FS 1x130, 0Fx133.5
BS 6x2x120

FS notes:
Just going thru the motions. I should have been strong enough to do a convincing 135kg single today. But life had other plans.

BS notes:
Ok. RSR has already proven to be a revelation to me. I will definitely be incorporating this sort of training always even after i've finished this present program. It's just that good. Nothing else has worked as well as this, my form is immaculate and my body is strong in all the positions.
One of the worst days to train, sluggish and heavy headed. ive been sleeping like shit and been sick for the last 2 days. Hopefully it's nothing and i can still hit 6x6x120kg on wednesday! I'm skipping upper body work cause I need full recovery for legs to get 6x6x120kg.

476
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: November 08, 2013, 05:00:47 pm »
You must get these dunks on video!

477
Progress Journals & Experimental Routines / chasing athleticism -- RSR-W2D3
« on: November 08, 2013, 10:13:25 am »
Training
FS 1x120
BS 1x130, 6x5x120
BP 6x50, 6x60, 3x70, 2x80, 1x87.5

Salient notes:
Mostly healed from chest injury.
Took 200mg caffeine tablet because I wanted to maximise my chances of getting the sets in. This was the first time in 3 weeks that i've used a preworkout stimulant!

FS notes:
I decided to use FS as a warmup. I figure it may be useful for potentiating for backsquats? broscience but it could be true lol, have nothing to lose. if nothing else, it will keep the FS movement pattern fresh. like if lance is right and it's a very good glute exercise, maybe it's helping glute activationl or something.

BS notes:
Ok so this was my first real test on teh RSR, and I pretty much destroyed it. My best and easiest set was the last and sixth! On that one, everything came together, form wise i've determined a pure knee break forward motion into the hole, strong and stable, then knee in burn out of the hole followed quickly by knee out. THis way the squat is a pure, strong, accelerated and forceful movement. That's exactly what I wanted.

Injury Update:
I've been eating about a dozen eggs a day. Drinking over 2L of milk a day. I've given myself the best chance to heal out of this thing without making it chronic. It has worked. Today i'm 99.99% perfect! I expect by monday i'll be fully healed.
Progress Summary:


Will be caffeine free til wednesday which is the hardest workout of the first half of the russian squat routine - 6x6x120kg. So that means no caffeine over the weekend. Monday's workout I plan to do completely unstimulated. We'll see. Feeling pumped for week 3. Bring it on. I really love this program.

478
Progress Journals & Experimental Routines / chasing athleticism -- RSR-W2D2
« on: November 06, 2013, 09:12:20 am »
Training
FS 1x130, 1x132.5
BS 6x2x120

FS notes:
Slowly working my confidence back on heavy front squats. I went over 130 today, which was totally fine. When I set the PR of 136kg I used a bunch of small change (100kg + 4x5kg plates + 4x2.5kg  + 4x1.25kg + 2x1/2kg) plates. I'm not using those loadings now, it's (100kg+2x15kg), so i've got 3 big plates on each side. I think this is better. If my goal was only 140kg i could stick with the former but since i have to add a lot of weight to the bar yet (150kg goal), i should really just embrace the bigger plates.

BS notes:
Not much to report, just noticed I don't hold the bar symmetrically on my back. It might be because my floor is slanted. Or maybe it's just a force of habit or something. I tried to fix it as i went thru the sets, got better even approaching symmetric on the 5th set. I should really do something about the floor.
Been waking up with a noticeably higher body temperature when I touch my forehead. Not sure why, but feel like i haven't been sleeping very well. Oh and still off caffeine. Not sure if i'll use it for fridays, will see how it goes. 6x5x120kg looms ever so forbidding.

479
Progress Journals & Experimental Routines / chasing athleticism -- RSR-W2D1
« on: November 04, 2013, 09:08:55 am »
Training
BS 6x4x120
BP 6x50, 6x60, 6x70, 6x80

FS notes:
Omitted. I have decided to do FS only on the deload days. That should be sufficient.

BS notes:
Did the RX worksets today, figured the RX was hard enough, no need to risk ruining my chances of getting thru it ok.

BP notes:
Just a deload session, want to heal from my injury first before resuming normal training.
Still keeping caff intake lo. Might need it for fridays 6x5x120kg though, that's gonna be a hardy. I had an epiphany where I imagined I cut everything out except for backsquats going deeper into the RSR, and as I did, my backsquats got stronger and stronger and I actually came out of the 6 week program with the RX maxes. Wouldn't that be nice? I have to give myself a fighting chance of doing that. Sleeping and eating and using stimulants judiciously and doing only backsquats might just be the way to do that.

480
Progress Journals & Experimental Routines / chasing athleticism -- RSR-W1D3
« on: November 01, 2013, 12:31:21 pm »
Training
FS 1x130, 4x116 (PR)
BS 4x125, 5x2x120

FS notes:
After my back injury ive struck trepidation on those those heavy singles, today my depth wasn't my usual ATG. IDGAF but i'd like to slowly work my FS back to PR territory even though that's not my current priority.

BS notes:
blah
Upper body work omitted on account of injury.

With week 1 behind me, i'm not looking forward to week 2. I think i might have over-done it this week but doing the bare minimum as rx would not have prepared me for week 2. 3 sleeps ought to be enough to be nice and ready. looking at friday's workout next week is pretty daunting, 6 sets of 5x120kg is ridiculous. but i haven't been taking caffeine, or sleeping well, so maybe I will have that in me. Lets see, should be the first real test of this program. oh and injury, hoping 3 sleeps fixes that too.

Pages: 1 ... 30 31 [32] 33 34 ... 104