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I have been doing that squat sequence as a part of my squat warmup lately after raptor posted it in my thread. Feels likes it works great, not sure if it is placebo or real though.
4 minutes per side? Is that 4 continues minutes or sets of less? I do 2 sets of 45-60 seconds.

4 minutes total. continuous sets, but i oscillate through as i go, so there are periods of more or less tension.

also, if your squat form improves after doing the squat sequence, then it's real. not even sure what "placebo" would be in that situation. there's probably a combo of muscular and neural effects from the stretching, but it's definitely real.

<a href="http://www.youtube.com/watch?v=m5YvKrjGtPM" target="_blank">http://www.youtube.com/watch?v=m5YvKrjGtPM</a>

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

 

I don't know much about american football, but that looked nasty, he intentionally rammed into him, is that allowed in football?

totally allowed. the blocker led with his shoulder into the defensive player's chest. no helmet-to-helmet contact and the defensive player was not (ahem) "defenseless" -- he was actively pursuing the ball carrier. not like a situation where the receiver is up in the air to catch a ball, or the returner is staring straight into the air to catch a punt.

of course, as the headline says, he got flagged for it anyway, because refs are no fun.

http://deadspin.com/5964960/nebraskas-kenny-bell-delivered-the-best-legal-block-in-college-football-this-season-so-of-course-he-was-flagged-for-it

 

not going to revise your chin up goal upwards? you've passed it already...

yeah kinda, its when people are transitioning from partying college kids to young adults with a job/career

yup, exactly. the difference between 20 and 24 is huge, at least in middle-class kids who go to/went to college.

take my girlfriend's current classmates (she's in medical school). a good chunk are like her, they took some time off after college to work and do other stuff and are now back in school in their mid or late 20's or even 30's. and another good chunk came straight out of college and consequently are 22 or 23 now. the difference in maturity between the two groups is huge even when the age difference is only 3 years. my gf and her crew treat school as a job. the younger kids treat school as college part 2. she lives with three other girls and one of them wanted to make a liquor bottle graveyard in their house, frat-house style. the other three were like, um, what the fuck are you talking about, how are you still a child. kind of interesting to see.

P-CHAIN AND POWER BLOCK DAY 1

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: pretty good, kept having an impulse to do pull ups all morning when i was hanging out with my friend

- warm up

- ME SVJ x 5
jump mat nowhere to be found, but i found out who knows where it is. next time, insh'allah.

- squat 315 x 5

- hyper x 10

- glute bridge 115 x 10,10; 135 x 10

- calf raise bw x 20, 95 x 20,20
balance is an issue but i can work around it i think

- OHP 120 x 8,8

- chin up +20 x 8,8
huge that i can do these pretty much discomfort-free. felt strongly in biceps.

- roman chair leg raises x 10,10,10

- stretch

just say no to single arm deadlifts.

lol'd