Adarq.org

solid mix, and this guy stands up mixing for 8 hours+

https://www.youtube.com/watch?v=Zk26FUe38y0

nice.

some really good tracks in there

<a href="http://www.youtube.com/watch?v=46OuXtwXPS8" target="_blank">http://www.youtube.com/watch?v=46OuXtwXPS8</a>

works in a live setting. it's meant to be repetitive.

Actually, massage works in a different way - there are two pathways for pain - acute and chronic. There's a feedback loop in chronic pain that is interrupted by the neurons that fire during acute pain. There's a possibility that when you generate the acute pain (massage) that is stronger than the lingering chronic pain, you can interrupt the firing loop of the chronic pain neurons.

I can search for the video describing this by Robert Sapolsky.

verrrry interesting, please find that vid!

Week 90

Monday - 12/07/15

-= Workout Log =-
De-load

ATG Squat
135 x 8                                >> 2min rest.
185 x 5
225 x 3
275 x 1
315 x 1
350 x 3
315 x 5

Bench Press
45 x 15                               >> 2min rest.
95 x 8
135 x 5
185 x 3
225 x 3
185 x 8

Romanian Deadlift
225 x 3
275 x 1
315 x 6

Incline DB Bench Press
75s x 8

Standing Calf Raise Machine
285 x 5                               >> 45sec rest.
345 x 15 PR

This week I'm back in full force. Starting with a de-load day though. As I posted earlier, I'm doing a rotating de-load where I cut down on the volume of a workout. I think this will help.

Week 89

Friday - 12/11/15

-= Workout Log =-

Cable Rows
140 x 5                         >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 10
180 x 7

Lateral Raises
30's x 3                             >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 8
35's x 5

Pull ups
BW x 10                       >> 60sec rests.
BW x 7
BW x 6

Ab Pulldowns
95 x 5                       >> 60sec rests.
120 x 12             >> These are getting nearly impossible to do. The weight is so high that sometimes my knees lift up off the ground.
120 x 12
120 x 8

Rear Delt W Flyes
20's x 15 PR                        >> 45sec rests.
20's x 15 PR
20's x 12 PR

I sent this guy an email. He seems to know all his shit. His website is crappy, but he clearly knows what he's talking about. Here is a postural assessment he did:

http://b-reddy.org/2013/02/06/example-of-a-postural-assessment-2/

Also a very comprehensive breakdown on the best way to stretch your IT band here:

http://b-reddy.org/2012/03/04/the-best-damn-it-band-stretch-ever/

So that guy responded. He charges $155 for a month of remote work. $125 after that. I'm going to do it. I may make this thread a prehab/posture log, and i'll post before and after photos of everything. Everyone can learn from this thread.

I basically send him all necessary pics and vids and he will assess me based on them. Every now and then I update him with more pics and vids, and if any pains persists or whatever. So I guess this isn't someone who will actually be there to give me a deep tissue massage, but that's fine. I'm getting assessed which is the most important part, and I can do whatever foam rolls and stretches he tells me to do. I can pay $30 to have some asian deep tissue massage me, and I'll tell them which muscles to hit if foam rolling is not enough.

Going to try a new de-loading scheme. This should keep me fresh for a long time. It'll keep me from burning out. Rather than deload for a whole week every 4th week, I'll do a rotating de-load. Example:

Week 1
Mon - A de-load
Tue - B
Thu - A
Fri - B

Week 2
Mon - A
Tue - B de-load
Thu - A
Fri - B

Week 3
Mon - A
Tue - B
Thu - A de-load
Fri - B

Week 4
Mon - A
Tue - B
Thu - A
Fri - B de-load

If you follow just Workout A, this gives the pattern of 4 on, 1 de-load, 2 on, 1 de-load, and repeat.

At the end of the cycle, I'll have a de-load on my last workout of the week (friday), then the weekend off, and then a de-load on the first workout of the week (monday). that should definitely be enough to recoup on a larger macrocycle level.

you can use more resistance jumping in a sled machine compared to a bb. i build up to 10-15% supramax and jump with that (on machine). the glutes/quads will tighten but make sure you do not round the lower back..

when you get used to moving that very heavy resistance explosively, test your SVJ. also, you will get scratch marks from the pads all over your shoulders - part of the game. 

goodluck

Wait, so you jump on that thing with 10-15% over your 1RM ATG squat?