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Old 05-17-2017, 11:26 PM   #3301
Syndr0m
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Re: Skinny to huge transformation log

behind the neck, I ment that having the bar behind your neck forces a more correct and straight dip/drive simply due to having the bar behind you, and should help me drill proper body placement and balance

re extension: that might explain why my feet didn't lift at all and I was even still wiggling my toes just before the split, since I was trying with <=50% of my max.

Either way, I've noticed that for the past half year or so I've always dipped nice straight down but that my entire weight travels forward on the drive onto the balls of my feet, causing me to lean forward. It seems hardly noticeable at times but playing in slomo and especially going back and forth around that moment it's super obvious that suddenly my knees move forward and my body follows along.

I'll try focusing harder on midfoot/heels. Which is actually a cue that's been in there before already, I remember BTM said it once, but I prefer disregarding anything he says, because he doesn't even lift. (I know you're reading this BTM, for shame)

Last edited by Syndr0m; 05-17-2017 at 11:37 PM.
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Old 05-18-2017, 09:53 AM   #3302
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Re: Skinny to huge transformation log

Quote:
Originally Posted by Syndr0m View Post
^ Interesting, care to expand a little? I think I know what you're going to say, but I still want to hear it.

@DT yeah, I film myself pretty much every session at least a few times per problematic lift and analyse by myself on the spot, but I generally only end up posting the better ones. Good tip.
Yeah... post the worst ones.
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Old 05-18-2017, 10:21 AM   #3303
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Re: Skinny to huge transformation log

Will you post your worst nudes if I do?
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Old 05-18-2017, 10:28 AM   #3304
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Re: Skinny to huge transformation log

I'll post the worst ones I've ever taken.
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Old 05-19-2017, 08:56 AM   #3305
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Re: Skinny to huge transformation log

05/19

Rack Jerks
1x2x40
2x2x50
2x2x60
4x2x70

Tried keeping the balance through my heel on the drive. Went better on some reps than on others. Noticed something new strange, when I jerk the bar first is kind of in front of me and then I'm slowly bringing it back in the proper position. This definitely also is working against me a ton on heavy attempts.

Any idea what's going on or how to fix it? I tried the cue "up and back" but didn't really seem to immediately help.

You can especially see it on set 3 and 4 in the vid. This is a pretty big wtf to me so please tell me what to do.



Back Squat
3x70
3x100
3x120
3x130
3x140
3x150
3x155 PR (342lbs)
3x160 PR (353lbs, can I call it 355? I used a lot of clips)

Pull Ups
8,7,6,5,4

Squats starting at 1:00
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Old 05-19-2017, 11:01 AM   #3306
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Re: Skinny to huge transformation log

you are starting your dip by pushing your hips back and leaning forward. From there you are already facked. You drive forward and have to jump forward to catch it.

The dip should be 100% knee. Keep your torso perfectly vertical and bend your knees only. Think like your torso is a glass of water full to the brim that you don't want to spill, so you can't tilt at all. It is very different from the top part of a squat.
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Old 05-19-2017, 11:08 AM   #3307
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Re: Skinny to huge transformation log

LOL I'm glad Mihkel doesn't read my log, pretty funny after that thing in your log. I'll definitely give that a try.
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Old 05-22-2017, 10:29 AM   #3308
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Re: Skinny to huge transformation log

First day with Yang finished. I had no idea what to expect and to be honest started wondering a bit whether it was really going to be that much more valuable than the Ma Strength camp. The total time spent training will be much smaller with him (once a days) and after paying the hotel and 3x/day food etc it's actually not THAT much cheaper in the end and all things considered. And no seminars. Actually I now believe the MaStrength camps are priced fairly well. FYI I pay Yang $100 per 3hr training session.

That being said, after the first session I'm so so happy I did end up making this decision. This is the first time for me working with a real-life coach ever since I feel like I "understand" the lifts. My foundation is a ton better than what it was last year with the girl, and it makes the entire thing just go much more smooth. Also Yang is a much much better coach than her. The language barrier was not problematic at all, my Chinese is just good enough to interpret the back-and-forth feedback in between lifts, and for any in-depth explanation we just used a translation app which worked well enough. The thing that makes me realize most that this was the best decision, is that I get his full-on 100% attention for the entire session. He watches my every single set and rep, and constantly corrects and adjusts me. There is just no way this could ever be achieved in a group camp.

Session started with a super basic warmup and some stretching followed by a short massage (him standing op top of me and stepping on my hamstrings, upper back, lower back, the insides of my biceps and forearms). Then he performed some really painful stretching on me.

Today was snatch basics day. I spent the past half year learning the Russian methods from Polovnikov and Yasha, and what I was taught today was ENTIRELY different. Not even close to the same. In the snatch setup Yang wanted my ass low as ****, the entire emphasis was in a straight and high as possible chest, and lower back ultra tight and I guess even kind of overextended. This put my ass below parallel. Balance was to be kept on toes or balls of feet at all times and heels coming off the floor was considered okay. Arms should stay neutral and even kind of back. He said the entire emphasis of this was to get the quads working as much as possible during the pull and not to worry about any other muscle group. I guess this doesn't come as a surprise as it's being told everywhere, but to go through the thing with him after having worked with Vasily for 6 months - it still felt mindblowing to me.

(In the Russian group they really hammered the importance of all muscle groups working together, ass/hips much higher, shoulders rolled forward extensively and feeling the entire foot on the floor)

I feel like the learning process went very smooth, I was making better and better reps consistently and flaws disappeared quickly. He said he was surprised by how well I responded to his teaching. Strangely enough, the biggest mistake I kept making was too much arm pull. Something I had never really seen or heard before in any of my videos. "Fansong" (relax) was the most used cue by far today. We focused a lot on the tempo of the lift and hearing the bar rattle at both extension and lockout. Today all snatches were supposed to be all high. I asked him if close/fast/low is so important in Chinese system, then why are we snatching high? He said because if I still make too many mistakes during the extension, it has no use to try and get low already. First full and proper extension and tempo must be learned, we'll get back to low later this week.

Snatch, first a bunch of work with the bar, then triples for handful of reps each set, worked up to 60kg and he said it looked super easy.

Then we did some kind of high hang snatch high pull, 10 reps consecutive without any pause, focusing on keeping elbows ultra high and bar super close. 4x10x30kg then 4x10x40kg. He said the point was to ingrain the movement pattern of keeping the bar as close as possible.

Last were heavy pulls. Again way different than the Russians. He emphasized the importance of heavy pulls as a staple of any program regardless of the athlete's level, and they should be used to support leg and waist strength. The Russian programming (which was kind of Class3 type programming) never had pulls higher than 100% in there. Today we worked up to triples at 125kg after I said my max snatch was around 80kg. I'm supposed to keep increasing my heavy pulls and build my strength in the positions we learned.

After the session another massage by him, the same as before. When I changed my shirt he said my upper back looks great, lower back underdeveloped, and chest massive. He asked me why I had such a big chest, I said I had no idea and my mom gave it to me. He laughed, I laughed, good times.

Only downside is my hands are completely ****ed up after D1, and tomorrow is going to hurt. Lost skin at 3 places on both hands, and not the ones where it usually happens. Now it's right in the middle of my palm, upper part of my thumb, and middle of my pinky. Lol, fack.

Oh, another sad part is that today suddenly out of nowhere there were a bunch of officials and coaches in the training hall, so we could not go there. We had to go to his own private gym 30+ mins into the city, which kind of rustled me in the beginning, but didn't end up mattering at all. He picked me up and dropped me back off at my hotel.

I'll try to get some cool pics/vids this week for sure.
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Old 05-22-2017, 01:50 PM   #3309
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Re: Skinny to huge transformation log

Sounds like a cool experience! Hope the rest goes well also.
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Old 05-23-2017, 03:45 AM   #3310
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Re: Skinny to huge transformation log

Day 2 some more mindasplode.gifs during clean and jerks.

First another confusion, I swear we agreed on training in the afternoon in the training hall. I asked him several times and he kept confirming. This morning at 9AM out of nowhere he called me on my cell and said he was waiting outside. WTF? I wasn't ready at all! I usually have this little routine in terms of rest, food, coffee, creatine, etc before every training session - and today I literally just finished eating a ton of breakfast. Had to rush and get all my **** and meet him outside. Something must have gone lost in translation, or we were somehow still not clear enough on the time/place after all. Either way, lesson learned and gotta be extremely specific from now on. He said again today in the afternoon the training hall would not be available for us. I very much prefer training in the afternoon, but of course I just went with it.

Training hall looked like every other beaten down Chinese hall in China. There were about 10 guys and 10 girls training, all 13-18 years old. Some were huge and very proficient, others were small and looked very amateur. I noticed a couple of rumble rollers being used, which was surprising to me as I had never seen them before on any instagram pic. Also saw some kid benching.



Todays training started with same warmup and massage as yesterday, then cleans with empty barbell. Not too much crazy stretching today. As soon as I grabbed the bar he told me to widen my grip by A LOT. I basically went from the closest possible to the knurl markings. That's more than 4inch wider on each hand. He said I'm so tall and I have long arms, if I grip wider everything will become faster. This also made put my power point, the point of extension, much higher. It went from like upper thigh to close to hip crease, just above the peen. Again, ass should be way down and back as straight/high as possible. This looks a little funky with my long femurs, at least to me.



On the jerk, I was told to turn my upper leg into my hips much harder, while keeping the back foot fairly straight. So in stead of back foot turned in, he wanted me to screw me entire leg in and keep the foot itself more straight. I'm not sure whether my hips in the jerk stance were in an imbalanced position before, but this is definitely something I have to drill and get used to.

My jerk started out surprisingly well, but went downhill really fast due to getting incredibly tired very early on. Even if we were only doing like 40kg. We then moved to push presses instead, but also those felt very sluggish and timing was off on every rep. He told me on the dip I tend to use a tiny tiny pause at the bottom and then go back up... in stead I should relax more, breathe in deeply and slowly bend my legs - then kind of stretch into the bottom and fire up hard like a spring without any pause. This should make me much more explosive when I get it right.

One more strange thing he told me to do on the dip/drive was to tilt my pelvis anteriorly, as if you want to make a sexy instagram beach squat model pic, in order to tighten the lower back. Balance again should be kept on 2/3rd of the forefoot the entire time, dipping straight into the quads with knees out and really feeling the load in your legs.

I have to admit nothing was really sticking today. I was distracted, tired and my missing thumb skin kept bugging me every time I grabbed the bar.

We went for some more clean focus, and he walked me through the double knee bend. I was familiar with this concept, but also read this usually never gets taught specifically since it's an entirely natural process and can/should technically not be taught. Yang made me pull the weight very slowly up to my knees until shins were perpendicular to the floor, then pushed my knees forward and I really had to shove them in there deeply after the bar passed the knees. It was much more extreme than what I "naturally" tended to do. He said by doing this you can much more forcefully thrust your quads to make the bar fly up by itself. I felt a few times what this was like, but also continued to make many mistakes.

Most of the work we did today were triple clean pulls slow + doubles fast + 2 cleans + 2 jerks or push presses. Everything was kept very light around 40kg because I was being much less consistent than the day before. My legs kept feeling on fire and by the time I had to jerk or press I was always dead and disoriented.

Enough C&J, time for squat triples. He asked me what my max was and I said about 175. We did triples at 60, 80, 100, 110x2, 130, 150 and stopped at 160 which was also my PR. He said considering how tired I was my squat was still very strong. We'll try to max out later this week with singles or doubles up to 180 or 190. That would be amazing and a big PR.



There it is


Beaten down


The head coach sits at the side and drinks tea, I was privileged to join him. Yang said Lu and Tian Tao are huge tea fans, and they drink it every day pretty much all day long. Secrets of Chinese weightlifting.


Some dudes were rolling lower backs, glutes, hamstrings or quads


Others were chasing a pump after they finished their main lifts


All of them help massage each other and/or just chill with you


Girls!

Last edited by Syndr0m; 05-23-2017 at 03:59 AM.
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Old 05-23-2017, 10:27 AM   #3311
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Re: Skinny to huge transformation log

good tr, photos and HGH tea
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Old 05-23-2017, 11:15 AM   #3312
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Re: Skinny to huge transformation log

The head coach also said I should just lift for power and not sweat the technique so much, add hang power snatches or power snatch from blocks... get strongish, have fun with it. Not bang my head against the wall.

Just his suggestion. He said I may get through the plateau, but at this point... idk.
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Old 05-23-2017, 11:25 AM   #3313
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Re: Skinny to huge transformation log

I don't see any jacked Chinese like in the Olympics.

How much is Lu Xiaojun? Evo would love a massage from that guy.
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Old 05-23-2017, 11:43 AM   #3314
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Re: Skinny to huge transformation log

https://www.instagram.com/p/BUa_uXnFa6E/

lmao at your hands. Glad it seems to going well for you
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Old 05-23-2017, 03:06 PM   #3315
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Re: Skinny to huge transformation log

Awesome TR!
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Old 05-23-2017, 03:08 PM   #3316
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Re: Skinny to huge transformation log

+1, even with the lololytarding content
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Old 05-23-2017, 03:29 PM   #3317
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Re: Skinny to huge transformation log

great stuff
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Old 05-23-2017, 03:39 PM   #3318
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Re: Skinny to huge transformation log

That instagram video is like the Chinese version of the Barbell Brigade Oly is Stupid youtube video
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Old 05-23-2017, 10:18 PM   #3319
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Re: Skinny to huge transformation log

Quote:
Originally Posted by loco View Post
I don't see any jacked Chinese like in the Olympics.
These kids are 13-18yo... This orange dude was definitely the biggest one out of the bunch. His legs are ginormous, but maybe a little bit big boned for your taste. Actually those other two kids looked extremely ripped from close up, although obviously very light still. I'm sure they'll end up looking pretty damn jacked a few years down the road.



Quote:
Originally Posted by abrahamovic View Post
lmao at your hands. Glad it seems to going well for you
Lol yeah Yang gave me that, it's the Chinese fix for torn up hands. It really bothers me how uncomfortable I am pulling with several layers of skin missing especially on my thumb, but I don't have any other option but to suck it up and work with it.

It's going very well, I'll be taking many things home. Although I'm not sure yet how much of it I'll end up trying to incorporate long term. So far I'm thinking more from SN and Jerk and perhaps not so much from the clean.

Quote:
Originally Posted by Aidan View Post
Awesome TR!
Quote:
Originally Posted by Montecore View Post
+1, even with the lololytarding content
Quote:
Originally Posted by Bluegrassplayer View Post
great stuff
I'm really glad it's entertaining even the Abs & Strength crowd! And BGP.
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Old 05-24-2017, 11:40 AM   #3320
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Re: Skinny to huge transformation log

Day 3 started out a bit basic at first and at some point I even wondered whether it was going to be all that helpful, but in the end I learned a ton again and had several more aha-moments. God I love being here!

After I told him I have trouble receiving the bar low he said we should work on snatch balances. For the first time I see something that is explained in exactly the same way as the Russian program did. The entire focus should be on the upward drive, then gain full control at the top, and only then squat down to the bottom. Again I asked him why we should not try to catch snatch balances lower and lower, and got the same response: the extension is the important part and should be mastered first. Yang said snatch balances will eventually become lower automatically as a result of weight being increased, but there should not be an attempt to catch low. According to him, the main point of the exercise is to gain strength and stability throughout the entire motion with the barbell overhead. We paused slightly at the bottom. I was already using some internal rotation in my arms overhead but Yang said I should do it more extreme. He really wanted to see my elbow pits turned in front.

One surprising thing was to hear the head is not supposed to be down on any exercise, it should always be kept neutral. I swear I had read before about a guy who went to some Chinese weightlifting seminar or coach and claimed the chin should almost be pushed into the chest and that it would help with overhead stability and lockouts. Yang had no idea what I was talking about and said it's too easy to lose your upward back angle this way. Neutral it is.

3x3x43
2x3x53
2x3x73
2x83
2x88
1x90
1x95 (+5kg PR)
3xFx100

We worked up to 100 and I missed it three times. He was a bit hesitant about the 3rd attempt because he noticed my confidence was not there despite of having more than enough strength. I got really close the 3rd one but lost control and balance about halfway down the squat. He said just like in a competition, one should never miss more than 3 lifts in training at a given weight.

On to jerk dips. These were done from the safety bars high up in a squat rack. I would have never thought this was a good exercise for beginners, but according to him it's great to drill that first part of the jerk without yet worrying about the drive and the lockout - with a weight that will only boost confidence at actual jerk weights, and it also builds a ton of strength and rigidity and reserves after a heavy clean. I guess all of that does make sense. He kept emphasizing how much my balance should be entirely on my forefoot, it almost felt exaggerated, but that's what he wanted to see.

2x3x100
3x120
3x140
3x170
3x200
3x3x210

Holy cow! This was the heaviest load I've ever had on top of me, and it was in a front rack. It went surprisingly smooth. I guess I can now say I can legit quarter frontsquat 210kg. When I was getting tired I was making the mistake of having my upper body cave a little bit too much. I should try harder to keep my chest high and proud.

Back to basics: push presses and jerks. He noticed the day before these need more work. I was in much better shape today as I was yesterday, and since we were in his private gym I got to focus a bit better again and had less distraction. I may even prefer it over the training hall, since there's also a lot less noise and it's somehow easier to get in the zone together. Maybe I just feel a little too beta amongst those Chinese lifter kids.

Here came huge aha-moment for me. I finally understood what he ment with "Fansong" here (relax, again), he wanted me to release tension in my hands and not grip the bar, just gently hold it in place. I did some more push presses and the difference was huge. Much, much more fluent. When I gripped the bar too firm I somehow kept it from being weightless and just pressed it up with a bit of a bounce. This cue (relax) ended up being one of the most clarifying things of the day, as it kept working for the rest of the session.

We drilled with the empty barbell for about 15-20 minutes, 2 push presses + 3 jerks. Halfway he mentioned again how I understand everything really quickly make the correct adjustments easily. He said I'm a really fun person to teach, since most people need a lot more work to get things right. My jerk was getting better and better. God this makes me feel good, especially with the jerk being one of my biggest nightmares of the past 1+ year.

Session was finished, he asked me if I was tired yet. Not really. So he told me to take off my shirt and we'd do some muscle work. Inspects me front to back and again says I really don't need much work, apart from my lower back that looks soft like a baby. Literally his words. We head over to a box and mimic some back extensions. It became obvious just how weak I was here. I could barely hit 10, and he wasn't even halfway counting. He was really surprised with this. We switched to some sort of upside down back extension holds (basically just lying like a plank in between two boxes, facing the ceiling) for counts of 30s, except he counted, and they were over a minute. Kept adding weight too. I think we did 5 sets or so. I think this was the most pain I had ever felt training weightlifting. Even quad burn on leg extensions feels okay compared to what he took me through. He said his first two years training as a beginner, he felt this exact same pain every single day. It's now almost 7 hours later and my lower back is still on fire. Jfc.

The lower back pump was real too:


He made some videos and sent them to me, I'll probably post some tomorrow. Need my sleep first, tomorrow's an early morning session.
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Old 05-25-2017, 04:40 AM   #3321
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Re: Skinny to huge transformation log

Heavy squats on day 4!

Today was real short. Yang said that because we had been training pretty hard for 3 days already, my body was getting tired. He could see I was not as fit as the first day, so we should go for a max squat attempt today. I looked at him with confusion. Shouldn’t we keep things light? He said it’s better to reduce the work and volume by a lot, but to go for a very heavy squat, since according to him it can help restore the hormones and cause extra testosterone production. Also because we get to go heavy, it really helps the mindset of the training week, since they can make you feel good and confident about yourself. They spike courage. We squat, cool down a bit, and it’s over. The rest of the day should be focused around lots of rest and tons of eating, since tomorrow we are going heavier in the snatch.

The heaviest I ever squatted was 172.5kg around the end of 2015 and it was a major grinder. Since then I haven't really ever tried hitting something bigger anymore, cause I was just never ready for it. Most of 2016 was spent doing volume between 130-150. I hit a triple PR at 160 a few weeks back and again two days ago with Yang. Despite of never doing heavy singles, I thought I was good for 180 or so.

4x10xbar
3x3x60
2x3x100
2x3x130
1x2x160
1x1x180 (+7.5kg PR)
1x1x190 (this rep some lifter kids spotted me at the sides, but they accidentally helped, so we didn’t count it)
1x1x190 (+17.5kg PR) 419lbs, I'm calling it 420



Facking hell!! That went smooth! I am astonished. So awesome. Even more, he said I should be capable of squatting 200 next month if I continue to do some volume for the next few weeks. He said if I start hitting 170 for 2-4 sets of 3 reps, I shouldn’t worry about it. He said I am stronger than I think. I asked him if I can probably do more now, then why aren’t we going for it? There’s a number of reasons: first, the goal of the squat is (as always) to support the classic lifts - not to squat heavy just for the sake of squatting heavy, and we already hit a huge jump today. The point of this bigger number is to help establish the new loads in my next training cycle. If we try to go even heavier today, it doesn’t really accomplish much, since it might cause me to overestimate the triple weights I will be attacking next. Doing so could easily cause the technique and speed to suffer, and the body will be more prone to injuries. So, you shouldn’t be rushing too heavy too fast, even if you might be capable of it. One last thing he mentioned is that it’s again really good for the mindset to know you have reserves in the tank, it will make all the future work feel much more confident. I guess this is all pretty basic and has been said by many already, but it’s still a lot more clarifying to hear it applied on to yourself rather than watching some YouTube video.

One really cool thing was the team spirit. Even though I am just some random noob foreigner who comes lifting some things with bad technique in their training hall, all the guys around me knew I was attempting to squat heavy. Before walking out my heavy reps, all of them yelled something in my direction to motivate me to be stronger. Something like "HA! JIAYOOOUUUUU!", which literally translates as "add oil", but means more like “come on!” It helps a lot to get out of your head, and causes some more adrenaline because you know people are watching and cheering for you. Loved it.

We finished the session with 4 easy sets of 10 back extensions followed by only 5s holds on each set. The lower back is still too tired from yesterday, so we just want to stimulate some circulation.

Today there was also a lot more time spent on massaging the quads. It was painful as hell.

Oh, and here’s a picture of the females meditating pre-session:
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Old 05-25-2017, 04:52 AM   #3322
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Re: Skinny to huge transformation log

Good ****.

Lifting atmosphere is an awesome gains magnifier ime
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Old 05-25-2017, 05:38 AM   #3323
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Re: Skinny to huge transformation log

Yeah, for sure. I actually just realized all of my big sq/dl PRs the last few years have all been in really good atmospheres with great people around. Never by myself.
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Old 05-25-2017, 06:23 AM   #3324
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Re: Skinny to huge transformation log

Awesome PR and TR!
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Old 05-25-2017, 07:04 AM   #3325
Bluegrassplayer
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Join Date: Sep 2007
Location: China
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Re: Skinny to huge transformation log

Quote:
Session was finished, he asked me if I was tired yet. Not really. So he told me to take off my shirt
Came

Sounds awesome, his compliment to you is awesome and the Jia you bit is too.
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