Adarq.org

Re: analyse my squat bar path

^Cool , i thought i was the only one dumb enough to make pictures like that comparing front and back squatting form

This is from 2 weeks ago, 60kg backsquats and 55kg front squats. It is the 8th rep of 3d set for both, wanted to see how bad my worse rep is:

dont mind if i do.

So what I see there is a bar path that isn't aligned with midfoot. It appears to be closer to your toes. Not such a problem now, but when you approach 1.5bw on the bar, you'll find it become increasingly harder to wrestle that bar up in a straight line. This is because anything off midfoot is an inherently unstable position. We're just looking at descent here. Ascent is always slightly ahead of descent, so if you're too much off on the descent, you're definitely in trouble on the ascent. So if we fix our descent, we improve our chances of a vertical (non squat morning) ascent.

also, nice shoes. ... wanna fuck? *groan* 

True raptor. I'd been meaning to ask KF about that. How important is your kalf training to your squatting prowess? Would you recommend I start to train my calves too if i'm after a stronger more athletic squat?

Quote from: entropy on September 26, 2013, 01:57:04 am

BW is 196 this morning of the 26th, would have liked to be sub 195 by 1st October, just so September wasn't a complete waste of time but we'll see what happens, there is still a few days left yet.

You've still got 5 days left. Plenty of time to drop 1lb.

Coges, nope bro, i'm not cutting actively right now, want to get my squat goals before resuming cut for acole's contest. I did make one breakthru though. I remembered that when I did my awesome cut earlier this year to get down to ~10%bodyfat, I did it by flipping around any internet advice from GFH camp which favours high calorie, high fat eating. So where they say high dietary fat intake for gainz, i went low fat intake for health. Health is the thing, when you think about the effect of food on the inside of your body, it makes it easy to eat well, which then leads to more mental strength and discipline not just for nutrition but also towards training. That's why I made good gains in the gym as well as in the mirror because I flipped around bad advice which suited me really well. So even though i'm going to hold my bodweight stable, i'll make the necessary changes to my mindset to prepare me for the long cut ahead.

I'll see how it goes maybe i can still make it though, you never know.

BW is 196 this morning of the 26th, would have liked to be sub 195 by 1st October, just so September wasn't a complete waste of time but we'll see what happens, there is still a few days left yet.

I feel as though I failed in my strength accumulation phase. I should have hit at least a 140kg FS and a 150kg BS. As in tested and video taped, not calculated bullshit. In theory a 130x3 FS should be a 140kg max and a 6x130kg BS should be a 150kg max. But the truth is I never came close to realising those maxes. I doubled 140kg on the BS and that's not close to 150kg max. Maybe off by 5kg or so but that's still a lot when i'm talking about the bare minimum I wanted to achieve. I rather would have liked a 160kg BS and a 150kg at the very least, my goal was even more lofty to do 150kg for 5 reps before starting my cut to 75kg bw.

But then again this wasn't about strength, i wanted to gain mass. And i think to that end I succeeded somewhat. If it was strength alone I sought could have done an ego friendly smolov stint.

I can do more though. I might maintain my bodyweight for a few weeks and finish the job before cutting. I am talking about front squatting 140kg. My BS should be 135-140kg for 5-6 reps too. That seems like a good place to finish a strength gain phase and begin a cut phase. That way if I drop 10kg of bodyweight, I can put that 10kg on the bar and stay just as strong, but a lot stronger relative to bodyweight. That will be worth something. As it stands, maintaining a shitty 130kg FS and a who-knows-what-mediocre BS is close to worthless to me.

And yes this is partially inspired by acole's thread and a need to be more competitive. I haven't dug very deep i'm ashamed to admit. I can get more out of the amount of muscle i've got. Just need to work harder and keep my form truer.

Wooho, might do an adarquisque update on my computing adventures. Last week I had to put my regular PC out of commission after it overheated. I took it apart and cleaned the insides but because I took the heat sink out, have to wait til i've gotten thermal paste to re-apply on the cpu and heat sink. In the meantime I dragged out another unused PC in the house which had horror of horrors, windows vista. I have only now excaped the hell that is Vista without an admin password. I couldn't use 99% of the apps I downloaded to image a win7 iso. It took all of my patience to finally get a usb flash disk imaged with a windows7 iso so I could install windows 7 on it. Must say, after almost 15 years of using Linux exclusively, i'm finally going back to windows. Windows 7 just seems so right to me and it was about time I moved away from the ghetto and computing slum that is linux. It's just never going to get good enough i'm afraid to say, I believed it for the longest time and now i've lost the initial convictions i once strongly held against Microsoft. They've done an amazing job with Win7, and I can say that having using it all of an hour lol. Being able to play full screen HD flash video without my cpu fan exploding is awesome. At this point it's easier to bring my favorite linux apps onto windows than try to deal with the general shittiness of the linux experience. I'm gonna figure out how to setup emacs etc and then i'll be good. How exciting. The last time i was this excited about windows was back in highschool when someone slipped me a windows 98 cd lol that had just dropped at the time. Good times. Anyway i digress, expect more of the usual verbose loggings now that I have a proper computing environment setup and I dont have to click away on my phone!

15 minutes of brett contrariness......... no thank you .. would rather watch a lord gomad sermon