Search:

Sun 19/05/13

Traps really sore from yesterday's session but the sun was out and so I decided to have a go at some snatches outside.

General Warmup
Wooden Pole Shoulder Dislocates & OHS's...

Wow! I think my arms just gained an inch reading the last handful of posts in this thread! Is that due to IFPE? (Internet Forum Popeye Effect)

Sat 18/05/13

More O-lifting practice today.

General Warmup
Walking lunges
Wooden Pole Shoulder Dislocates & OHS's
Nekid bar snatches

Snatch

For me, the whole flat-sole, heeled-sole issue really depends on what kind of squatting I'm trying to do.

Anthropometry and flexibility issues all play a part. The Vibram FF's have very little...

Good articles.

0.82g/lb of protein a day it is then! :D

Some folks store a lot of fat on their arms. If you can't see veins then there's a good amount of fat on that big arm. :)

Some gymnasts' arms look massive but they actually aren't as big as you might think, a) because they usually aren't very big people and b) because they are very lean, so the difference between flexed...

Firstly, a big well done on the PR. That's a 2 x bw dead for two sets of 5. Nice.

The C2 damper is a mysterious thing. :) It's actually a good way to simulate boat size/hull shape. So, on 10 it's...

Fri 17/05/13

My first O-lifting session in over two weeks so tonight's session was to ease myself back in. Still with some wretched congestion in my lungs.


General Warmup
Wooden Pole...

Renky, say, for example, you weigh 200 lb @ 16% bf, then you'd need to drop over 13 lb of fat to get down to around 10% bf. Here I'm assuming no loss of lean mass but there will very likely be some...

My knees have only been clicking since I've started to sink into a true ATG position. I wasn't flexible enough to do this in the past so it hasn't been an issue until now. The fact that I get no pain...

Nice rowing, NTB. For distances greater than 500m, have you tried rowing with the damper set lower than 10? This will allow you to increase your stroke rate and the speed of your drive. It took me a...

Whether it was a PR or not, it's still a worthy battle won, Sir Tim!

Thu 16/05/13

Heck, this bug sucks! It's still clinging on but it's definitely on the way out. Thankfully, the gunk is shifting; lungs are aren't fully functioning yet though.

General Warmup...

If you're not juicing then this BB potential calculator by Casey Butt will be a good point of reference:

http://www.weightrainer.net/maximum_bodypred.html

You'll notice that you have a chest...

Nice sprints. Damper on 10? I'd love to see you post a 30-minute row distance for your cardio session. :)

The first 15s workout following SD is always a bit of a pig. Fear not, you will start to get your strength and stamina back as the loads go up. It is actually possible to get to love the 15s! Then...

True, except in my case, my shoulder joints are the problem: they need plenty of warming up before I can perform any work sets using my delts and rotator cuff without discomfort. I never had this...

Yeah, it was a fun little article. The thing with the top CF'ers is that they were all good athletes in the first place. Now they are just improving their skill base, topping up their strength and...

Probably worth reading:

http://www.bodyrecomposition.com/muscle-gain/protein-requirements-for-strength-and-power-athletes.html

Lyle goes into much more detail about this sort of thing in his...

I use a pair of these:

https://www.strengthshop.co.uk/sleeves-wraps-straps/knee-sleeves/strengthshop-double-ply-thor-knee-sleeves.html

They helped sort out a long standing problem with my...

Very interesting pics. Looks like a neat job. :)

Velcro mesh is the kind that has lots of microscopic hooks that cling tenaciously to your fascia/tissue thus not requiring stitches to hold it in...

If you aren't using chalk to help you get a good grip on the bar then you really should be; slipping hands during bench sounds like a recipe for injury. Chalk will help you to hold on for chins too.

If you are concerned about joint health then do a couple of regular HST cycles before abandoning 5s. 15s definitely help my joints. Most of us probably don't do them enough, myself included, because...

Floor presses using an O-bar with regular 45cm plates are kinder on your shoulders than flat bench.