I still remember the vid of that. I'm pretty sure you had even more in you that day.

Nice work man!

Hey that's great, KC. Seems like you're back in shape now.

Nice.

Funny when the deadlift didn't budge off the floor. Like seeing god find a rock he can't lift.

#returnto500

1.) What would you have done differently earlier in your lifting career?

2.) How, if at all, do you think you could have gotten back to near PR territory in less time?

3.) What, if anything, do you think you can do to improve your bench: other lifts ratio?

4.) Cliffs on why mob work is mostly bunk/pointless? Depending on how you define mobility work, I'm starting to think the same, but can't quite articulate why.

Congrats on the mock total! 500 at a lower BW would be huge. Lots of fellas been taken outta the game by injuries/life, but you made the real cumback.

Nice work KC!

Condolences on your grandma. I will raise a glass... nay, lower a beer to the floor for her. Cheers.

Also fine lifting, but I'm still waiting for the kc-purported-ez 400 (415?) hbbs tho.

Everyone loves a good cumback story.

- no extreme eating
- curls, rows
- more pressing volume once stalls came

post-surgery? Not much. Went pretty quick once I actually started lifting. But since last meet? More diligent in dealing with my leg, though it woulda taken a while no matter what. Tough to diagnose. Actually lifting and not being a drunkard when my leg was bad.

bench more, and at some point, need to actually build muscle in the pecs/shoulders/triceps.

https://www.instagram.com/p/BVQP1nPl...arbellmedicine

He's written some stuff on it too on his starting strength log.

But basically, I've spent plenty of time in couch stretch, and band-distracted hip whatever, and rolling, etc etc, and... later that day or the next everything feels exactly as tight as it always does. So what's the point? Add to that a complete dearth of scientific evidence that it serves any useful purpose. Sticking with the science/medical angle, one of the key concepts with mobbing is myofascial release, which posits that your fascia gets bunched up and forms adhesions. Guess how much physical evidence there is for adhesions actually existing? Zero.

Add to that hardcore mobbing highly correlates with dyel status. Add to that that every mob instructional vid involves a coach being highly suggestive to the trainee about how much better they're about to feel. Well no **** they confirm your desired outcome. This starts to look a lot like applied kinesiology. Also, test re-test methodology is pretty sketchy as the test itself is a warmup. So while cold, squat. Feels crappy. But the squat itself will get blood moving and tissue warm. Your 2nd squat is going to feel better regardless of what you do, and obv just the fact you're moving around some while mobbin is going to help as well.

Oh, and the very first sign was the dummy behind this whole movement thinks squatting with toes forward and knees outside the toes is a good idea.

And finally, look, 15 minutes is a lot of time. If you need 10+ minutes before every workout to even lift, what the hell is wrong with you? And if you get the same results spending like 2 mins warming up with the bar and just moving around a bit, why spend an extra hour total a week wasting your time?

I'm not saying I never foam roll or anything. Sometimes it feels good. But when I get to the gym, I do a barbell complex with just the bar, doing 2 sets of DLx10, Row x10, reverse-grip curl x10, press x10, squat x10. I usually do some leg swings and some shoulder dislocates and rotator cuff warm ups with a band. Takes 2 mins. Feel fine. If I still feel a bit tight, I'll do a couple extra warmups with just the bar or 135 (I'm actually starting to think always starting with the bar is kinda silly and overrated).

tyty

Don’t know what your goals for your meet are, but good luck at 1200+. Also the shaking of your head after you unrack the bar when squatting threw me off. I thought you were going to reracking because something felt off.

on rows LOL. Just started really trying to row and training it as a movement rather than a means to improve a bodypart. Pressing mechanics drastically improve, pains gone, and better back development to boot. Arguably more important than pullups, even if they don't stress the lats quite as much they work muscles of the back that are important for other lifts in a way that pullups just don't. Also less bicep activation than pullups, which for a bodybuilder can be strategically valuable.


Also definitely with you on mobbing. I did the same thing when oly lifting for overhead jerk mobility and essentially got nothing out of it in the long run, but now required it pre lifting to jerk with the ROM/pattern I was developing. Might have even lead to pain.

I'll differ from Austin in saying that I have gotten a lot out of activation work, but that might just be the result of still having imperfections in lifts. By that, I'd mean something like banded side-stepping before squats, kb swings or bird dogs before deadlifts, or rear delts and scap retraction work pre bench. This is def different from "mobbing" though.

This seems like a good time for some HOT TAKE. So the problem with this discussion is that many people have issues with understanding the differences between mobility/flexibility (latter comes before former) and how you train to achieve either (or if you even need to). Lots of the early K Starr stuff, aside from being insufferably douchey, was just static stretching. (This is ironic considering how many of his zealots are super anti-passive stretching.) Next we need to consider wtf we're doing before we workout. Generally we're trying to do nothing more than warm up which entails making sure our muscles are literally warm, contract when we ask them to contract, and can go through our full ROM without any undue harm. We're not trying to build any ROM, or anything else.

I'm gonna assume mobbing is just the entire bastion of dumb **** that doesn't fall into one of the obvious purposes above. (I think I've always advocated for static stretching as well if you need more ROM, which sounds like Emoken in that example. Need to get some little chinese girl to smash your elbows together overhead.)

Tissue quality is obvious painfully ******ed, and ironically those who spend the most time needing tissue work magically get the most out of it, yet continually have the worst tissue that rapidly gets all bunched up via magic. (Except when they die and we dissect bodies, then it smooths out, cause fascia is now magic muscles.) This also kinda dovetails into why people are unreliable at remembering things. Like if you got a magic voodoo procedure, stopped lifting for a week, then started again doing light lifts and wondered why they feel better than going heavy all the time when run down.

Side note: Activation probably doesn't help people who don't have major issues. IE people who probably do benefit from mobility work on a daily basis are people who have repeated underlying issues with form. If you sit like a hunchback all day, you'll never make any meaningful progress, but you might feel slightly less ****ty doing some scap retractions. The same thing for people who sit all day long and do the couch stretch. You aren't gonna magically un**** 10 hours of habit via a quick 10min session of your fave voodoo. I prob need to take my own derpy advice wrt shoulder/t-spine mobility.

sorta lifted today. meh.

10/28/17:
Press:
145x1
155x1
135x7x2

Paused Squat:
225x5
275x4

11/6/17:

Squat:
365x1
315x5x2

Press:
95x10

it's a start.

11/7/17:

Bench:
205x1
175x5x4

DL:
315x5

Give us cliff notes on these 10 days off.

+



=

Fairly accurate

Work stuff? You seem to have been mostly on the ball since your leg got fixed.

a little bit of work stuff but mostly just lol me. this is the way I get when I'm unhappy with myself.

11/9/17:
Press:
165x1 @8.5
145x5x4

last set was a 10. sweet.

Squat:
275x10x2

sweet job posting world's largest images, monte.

quick workout cuz I gotta be somewhere.

11/11/17:
superset of sorts:
DL: 365x5x2
DB Incline: 65s x10x4

then some hammer curls.

Subtle motivation to post more workouts and get to the next page quicker.

I wasn't trying to be subtle.

11/20/17
Squat
275x5
315x5
345x5

Bench:
165x5
175x5
185x5