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 Post subject: Re: Fat Bois
PostPosted: Fri Apr 26, 2019 10:05 pm 
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Wow, best guide to good deadlift form I've ever seen. Dude is (was at time of video) working on his Ph.D. weighs around 200 and squats/deadlifts 800 pounds!?! :shock:

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 Post subject: Re: Fat Bois
PostPosted: Wed May 01, 2019 8:50 am 
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Hardest workout in years yesterday. Put the caloric burn at 3200kcal. Some good stuff happening!
1. Can now do 5 absolutely legit, strict form pushups (and probably 20 if I get loose on form) and easily 8 or 10 hanging ring rows.
2. Still cannot do even 1 absolutely legit, strict pullup even on a bar (maximum pull puts my chest still a couple inches from the bar, and a strict form pullup means you are touching or nearly touching the bar with your chest and chin is above bar . . . Max reps of 9 or 10 with THAT degree of form perfection is where you want to be before you progress on to harder forms of pullups), but I can get close for about 5 reps
3. Deadlifting and Squatting around 100 pounds for 5 sets of 8 reps (well more like 65, 85, 100, 100 for 8 reps each) and only faint neurological hints of failure at the 8 rep mark. So still not really "maxing" but definitely seeing strength gains
4. Dips, not sure. My gym does not have a good device on which to do standard dips, so I use rings and I cannot yet do one dip on rings. BUT! I can hold in a Top Position for about 20 seconds.
5. Core: plank, side recumbent planks, and prone plank on bench all at 5 sets of 1 minute per exercise, so I've pretty much hit a plateau on that and need to explore alternative exercises for strength there. Kinda leaning toward leaving it until pullups, dips, etc. catch up.
Mid-term goal here is: able to do (or at least get very close) to a front lever on bar by Xmas 2019, but long-term I'd like to be able to do that on rings and other stuff too like (maybe!?) maltese, hand stand, etc.
Fuck aging. I'm gonna be a ripped geriatric or dead, whichever comes first!

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 Post subject: Re: Fat Bois
PostPosted: Thu May 02, 2019 3:06 pm 
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Some sick fucks tormenting their bodies . . .

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 Post subject: Re: Fat Bois
PostPosted: Fri May 03, 2019 8:33 am 
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Discussion about burpees in r/bodyweightfitness
Burpees are the OG of Bodyweight Fitness ("OG" meaning "Original Gangster").
Someone chimed in that "Burpees are stoophid" and some of us pointed out that, they "involve" a large range of the muscles which that subs "Recommended Routine" engage (in a much more concentrated strength-building format). So then a discussion ensued on how to make the burpee "perfect" and I created a new exercise: the Douche Bag Burpee!
Image
Quote:
There ya go! NOW we got the True Beast Mode exercise of bodyweightfitness! (?) *tongue in cheek*
Start from anatomical stance standing below a pullup bar
Squat with hands between knees legacy burpee style.
Thrust legs back into full-length arm plank position
Perform a "threading the needle" move left then right
Tuck legs back under torso
Jump up and grab pullup bar and stabilize motion
Perform one muscle-up in as strict of form as possible, then drop
Perform a Romanian deadlift (unweighted)
Resume starting position.
Since I "invented" this I get to name it: "The Douche Bag Burpee!"
Too advanced for me presently but I'm sure one of you studs or studettes can do 20 or 30 of them in the span of two minutes!?
#RRmadeObsolete !

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 Post subject: Re: Fat Bois
PostPosted: Sun May 05, 2019 8:55 am 
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I'm still probably two or three weeks from having complete mastery of the pre-requisites to start this program. But this guy's program for learning the muscle-up on the rings is the absolute best I have found.


It'll take time,
I know it
But in a while.
You're gonna be
mine,
I know it,
we'll do it in style.
'Cause I've made my
mind up,
you're going to be
mine.
I'll tell ya right now,
any trick in the book
and now, baby,
all that I can find . . .

Superman
or
Green Lantern
ain't got
a-nothin' on
me . . .
I can make
like a turtle
and dive for
a pearl in the
sea . . .

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 Post subject: Re: Fat Bois
PostPosted: Tue May 14, 2019 2:18 am 
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Greasing the Groove, some ingenious exercise wisdom from our Soviet comrades . . . Just ordered a "Gold's Gym" $125 "Power Rack" from Capitalist Pig Dog Mart, so I can do this without having to bike 3.4 miles to the goddamned climbing gym. Gonna try this. I think I'll focus on: Pull-Ups and Pistol Squats. Maybe also Dip and "Hinge" (deadlift motion). My rows and pushup seem to be coming along without greasing the groove.

Quote:
Grease The Groove For Strength
by Pavel Tsatsouline, Master of Sports

Our communist enemies, who are trying to bury us, have exercise breaks instead of coffee breaks.
-Bob Hoffman, York Barbell Club

Grease the Groove for Strength
1. Intensity
2. Repetitions
3. Volume
4. Frequency
5. Exercise selection

Your grandmother used to tell you: to get good at something, you must do it often, do it a lot, and do it to the exclusion of other things. Yet you never listened, why you little..! If you did, how would you ever get the bright idea of deadlifting once every two weeks and doing ten assistance exercises for the bench press?

Specificity + frequent practice = success. It is so obvious, most people dont get it. Once I came across a question posted on a popular powerlifting website by a young Marine: how should he train to be able to do more chin-ups. I was amused when I read the arcane and non-specific advice the trooper had received: straight-arm pull-downs, reverse curls, avoiding the negative part of the chin-up every third workout. I had a radical thought: if you want to get good at chin-ups, why not try to do, a lot of chin-ups? Just a couple of months earlier I had put my father-in-law Roger Antonson, incidentally an ex-Marine, on a program which required him to do an easy five chins every time he went down to his basement. Each day he would total between twenty-five and a hundred chin-ups hardly breaking a sweat. Every month or so Roger would take a few days off and then test himself. Before you knew it, the old leatherneck could knock off twenty consecutive chins, more than he could do forty years ago during his service with the few good men!

A few months later Roger sold his house and moved to an apartment. A paranoid Stalinist that I am, I suspected that he plotted to work around the chin every time you go to the basement clause. By the degree of the Politbureau Comrade Antonson was issued one of those Door Gym pull-up bars. Roger wisely conceded to the will of the Party and carried on with his “grease the chin-up groove” program. Roger Ivanovichs next objective is a one-arm chin. He just does not know it yet.

My father, a Soviet Army officer, had me follow an identical routine in my early testosterone years. My parents apartment had a built in storage space above the kitchen door (it is a Russian design, you wouldn’t understand). Every time I left the kitchen I would hang on to the ledge and crank out as many fingertip pull-ups as I could without struggle. Consequently, high school pull-up tests were a breeze.

Both Roger and I got stronger through the process of synaptic facilitation. Neurogeeks never got around to telling iron heads that repetitive and reasonably intense stimulation of a motoneuron increases the strength of its synaptic connections and may even form new synapses. Translated in English it means that multiple repetitions of a bench press will “grease up” this powerlifts groove. More “juice” will reach the muscle when you are benching your max. The muscle will contract harder and you will have a new PR to brag about. Four times powerlifting world record holder Dr. Judd Biasiotto set up a bench in his kitchen, got in the habit of hitting it every time he was in the area and put up a 319BP @ 132!

Obviously, you do not have to be a Commie weightlifter with Rocky IV pharmacy to benefit from high volume heavy training. Here is how you can to set up a “grease the groove” program for one rep max strength or for strength endurance in your dungeon:

1. Intensity
The science of motor learning explains that an extreme, all out movement is operated by a program different from that used for the identical task performed at a moderate intensity. As far as your nervous system is concerned, throwing a football for maximum distance is a totally different ball game than passing it ten yards, no pun intended. According to Russian scientist Matveyev (yeah, the chap who invented periodization), you must train with at least 80% 1RM weights if you intend to make a noticeable impact on your max. According to Prof. Verkhoshansky, another mad scientist from the Empire of Evil, for elite athletes this minimal load is even higher -85% 1RM. Yet many comrades will be very successful greasing the groove with 60-80% weights as long they emphasize the competitive technique -high tension, Power Breathing, etc.

Naturally, if you are training for strength endurance rather than absolute strength, you should train with lighter loads. To meet the Soviet Special Forces pull-up standard of eighteen consecutive dead hang reps stick to your bodyweight plus heavy regulation boots.

It is critical for the programs success that you avoid muscle failure as aerobic classes and rice cakes. Do not come even close to failure, whether you train for max or repetitions! A triple with a five-rep max or ten pull-ups if twenty is your PR will do the trick. The secret to this workout is performing a lot of work with reasonably heavy weights. Pushing to exhaustion will burn out your neuromuscular system and force you to cut back on the weights or tonnage.

2. Repetitions
According to former world weight lifting champion Prof. Arkady Vorobyev, one to six reps are optimal for training of high caliber weightlifters and increasing this number hinders strength development. Or, as Luke Iams put it, Anything over six reps is bodybuilding.

Do more reps, and your body will think that you are practicing a totally different lift. Dr. Biasiotto who once squatted an unreal 605 @ 130 has switched to bodybuilding and knocks off 325×25 these days. His legs are no longer a pair of pliers in shorts as they used to be in his days of heavy triples and world records, but he would be the first one to tell you that there is no way he could put up a massive single training this way.

Of course, for bodyweight pull-ups, push-ups, and other commando feats of staying power you will need to bump up the reps to satisfy the law of specificity. Roger Antonson worked up to training sets of nine by the time he set a personal record of twenty chin-ups.

. . .

continued at link

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 Post subject: Re: Fat Bois
PostPosted: Tue May 14, 2019 9:11 am 
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Did you guys ever try to do "Pistol Squats?" Holy FUCK! those things are fucking hard! LITERALLY, if you cannot do the full down legs shoulder-width squat on both legs you cannot even have any hope of doing one of those. You can try but you will quickly realize that it just ain't possible for mortal humans.

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 Post subject: Re: Fat Bois
PostPosted: Thu May 16, 2019 7:40 pm 
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Got my Gold's Gym XR 10.9 "Power Tower" set up in my office, and Greasing of the pull-up and dip grooves has begun. 1 "set" of each about every hour (or perhaps less frequently if the discomfort starts to feel like "bad pain"). At this point, I cannot even do one unassisted pull-up nor really one un-assisted dip, so I'll be doing either reverse pullups and band assisted dips or band-assisted on both (heavy rubber bands). This despite training both of these moves for about 11 sessions over the past month using easier progressions (band-assisted, reverses, supported, etc.). So we are talking: 1 rep of assisted of each EVERY HOUR until I can do more or I succumb to the pain!

Will be interesting!

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 Post subject: Re: Fat Bois
PostPosted: Sun May 26, 2019 10:20 pm 
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Holy fuck this dude is literally Captain America!


Now up to 4 reps on both dips and pullups just about every hour! When I get to about 7, I'll graduate to the mid-weight resistance band.

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 Post subject: Re: Fat Bois
PostPosted: Wed Jul 10, 2019 10:54 am 
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Since about May 24th I've been in a holding pattern with body recomposition and fitness. Body mass has stayed about stable in the ~200 pounds ball park, and muscle mass I think has declined too bad. The good part is, two days ago I had my first visit to a very good Physiotherapist and he very quickly and concisely diagnosed what is the root of my problems.

I've dislocated both shoulders. In about 1988, a drunken debauchery accident which dislocated the left. In about 2003, a caving accident which dislocated the right. The left was never properly treated until years afterward, but I did rehab it back to "fully healed by the mid-1990s. I'm sure it is all scarified in there and the clavicular-sternal articulation is still a bit bigger (seems to have reduced in size though relative to years past), but at this stage it is pretty good. I did cause a supraspinatus type of strain to it almost as soon as I got back into climbing, but immediately slacked back and let that heal up. I'm sure I need to do remediation work on it as well, but basically it is functional and "trainable" in the sense that range of motion and comfort are good and basic functionality is good to do the sorts of exercises that can improve it.

The right one however has been a problem. I probably started feeling it act up within a month or so of starting to do callisthenics, so probably April. It would flare up when I did dips or pull-ups and it felt like the anterior side was "hurt" roughly in the spot where the medial edge of the deltoid laps over the pec minor, i.e., the area where the coracoid process will tend to be sitting and thus a "central node" for lots of different connectors going this way and that. My anatomy is not that great though, so I wasn't sure. I kinda figured it was a coracobrachialis muscle/tendon strain or else pec minor . . . However, as so often seems to be the case with strains in musculosekeletal systems, the area of perceived discomfort under operation of the system actually turns out to be the OPPOSER elements to the location of the actual dysfunction!

Here is a great anatomy site I found, and a pic showing where the perceived discomfort was:
https://www.innerbody.com/anatomy/muscu ... erior-deep
Image

At first I just tried to work around this, and I did manage to keep training for many weeks without it flaring up and interfering. But round about May 10 I started trying "Greasing the Groove" on my pull-ups and dips (which seemed to be lagging behind other exercises) and that eventually caused it to flare up BAD. I went into "self rehab" mode round about May 24, and stopped doing intense callisthenic and weight training and shifted to focusing on theraband exercises for the rotator cuff on the right as well as just general low-intensity callisthenics to keep from becoming too detrained. I eventually realized I wasn't going to fix it by myself and set up this physio.

So the problem he diagnosed was: posterior capsule "tightness." I'm not sure if "tightness" would be the perfectly accurate term, but that is how I understood it. It makes sense too. Basically, I dislocated it in the aughties, recovered basic functionality and got on with life (including getting progressively more inactive) but never fully rehabbed the whole right shoulder complex from the injury. As a result of the injury, the whole shoulder was probably tightened up and rigid and while the activities I engaged in remediate this for the 'typical' ranges of motion and functionality, it did nothing to address the extreme range of motion exemplified in an exercise like a deep dip. I'm pretty sure the dips were the main thing that were causing me problems.

So hopefully, do these neato exercises (sleeper stretch, cross-body stretch, shoulder controlled articular rotation "CAR," and neck CAR) which already seem to be helping and in a few weeks start ramping back up to intense! Might not make my Xmas 2019 target to be doing a front lever but I might!
sleeper stretch


cross-body stretch


shoulder CAR

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