Well hell may be freezing over (workout)

[feedback]

Did you hear that motherfucker mock you? "Good job!" I've never heard anyone so sarcastic in my life.

[andyman]

hahahahaha he said it loud because i had headphones in

[andyman]

some from last week
http://www.youtube.com/watch?v=_YzeXx99jng

[andyman]

Snatched 200lbs yesterday, 25lb pr!

[Don Carlos]

Nice work dude - 132lbs is my PR for the snatch, though I expect that to rise quickly given the new year and the plans I have.

Started back on full Paleo yesterday (1st) and I will be training for 1 1/2 a day 4 or 5 times a week and running 2 1/2 miles twice a week. This should help me shift the weight I have put on in the last 2 months from a lack of motivation and time. No alcohol will be consumed until the 6 nations starts in February (2nd of Feb) so a full month off the pop.

My weight is currently 83.5kg (184lbs) and I am hoping to strip down to about 170lbs (77kg) in the next month or so. Lots of veg and chicken, along with other high protien natural foods. It should be fun getting back into the swing of things and fingers crossed my knee stays in good shape so I don't have to stop running again.

New Year, New Goals. Time to get after it.

[andyman]

Thanks man, I think I still have more in me too. Got really nervous at the 205lb attempt and of course missed it. Monday's workout climbs to 100% and if I can go beyond that I certainly will.
Ordered a Go-Pro Hero3 Black edition today, it should be here by Monday too so I can get some good slo-mo action on the lifts (FINALLY). My old point and shoot camera fell and broke but good riddance to that thing.

So my 2013 goal: new pr every month. Right now my total is 193kg, want to hit 200kg this month. Need to get my clean and jerk higher which is very hard, since I suck really really bad at the clean on most days.

[feedback]

I have tracked my meals for 25 days straight.

[LawL]

some from last week
http://www.youtube.com/watch?v=_YzeXx99jng

No vid.

[Don Carlos]

I have tracked my meals for 25 days straight.

I am on day 3...another 4 days before it starts getting easier

[scared?]

i fuck men...

[andyman]

some from last week
http://www.youtube.com/watch?v=_YzeXx99jng

No vid.

ah hell my video got deleted.... wtf
can't upload it again, computer is in storage. CRAP

[andyman]

testing the new gopro. max snatch tomorrow, too.

https://vimeo.com/56876943

[Don Carlos]

I might be snatching later today (I won't know until I get to the box) so I will post up my results (no filming, just weight)

Day 7 of Paleo and it is starting to get easier, though I sometimes crave pizza or a slice of bread more than potatoes, pasta or rice.

Typical day:

Breakfast - bacon, sausage, eggs, mushrooms, bubble & squeak
Lunch - turkey bol/paleo curry
Dinner - Salmon/Steak and veg
Snacks - Bananas/ham, beetroot & avacado/other fruits

[feedback]

did muay thai today for the first time in about 2 years; man my cardio and technique is shit

[plained]

testing the new gopro. max snatch tomorrow, too.

https://vimeo.com/56876943

Not trying to be a cunt anxy but i see weakness in ur lift there

Have you lost wdight in the lazt si months cuz you look depleated

I feel if you dont ease up injury is in your future

I know im just a stupid cunt but i dont want to see you go down q3 bro

[andyman]

can't tell if serious...

[feedback]

how much is that? Can't tell with gay bumper weights

[andyman]

the text overlay didn't help?

[plained]

can't tell if serious...

The lift themselves seemed not to injury induceing but the warmup when you stop the weight at waist level

That is a crazy amount of shearing forces on your lower back ey, looked painful

[[xeno]Julios]

that's why you maintain a rigid spine by keeping your spinal erector muscles contracted and your abs really tight.

Maintaining this position while undergoing extreme shearing forces is precisely what builds strong fucking backs. This is why people deadlift - to build strong fucking backs so that they can do things like snatches safely and efficiently.

[andyman]

oh lol catching the weight on my legs, i can't even feel it. The bar is going straight down as well, which puts little strain on my back. If it hurt my back, I wouldn't do it

my back is purty strong these days

[Don Carlos]

Tweaked my shoulder doing hang squat cleans today - I should have known after doing power snatches yesterday that 2 shoulder days was going to cause me issues. Body weight and engine work after a full rest day tomorrow.

[plained]

that's why you maintain a rigid spine by keeping your spinal erector muscles contracted and your abs really tight.

Maintaining this position while undergoing extreme shearing forces is precisely what builds strong fucking backs. This is why people deadlift - to build strong fucking backs so that they can do things like snatches safely and efficiently.

shearing forces on your spine does not make a stnog fucking back

That funny shit tho ey im glad youll never be engineering anything for anybody lol

[plained]

oh lol catching the weight on my legs, i can't even feel it. The bar is going straight down as well, which puts little strain on my back. If it hurt my back, I wouldn't do it

my back is purty strong these days

I abosolutly know you know what you are doing and i thing you are awesome

I still worry about you tho cuz its serios shit with serios consequnces

And i see that you are quite thin and not on gear so

[[xeno]Julios]

shearing forces on your spine does not make a stnog fucking back

That funny shit tho ey im glad youll never be engineering anything for anybody lol

shearing force on your spine is precisely what makes a strong fucking back.

http://media.wix.com/ugd/599a2b_1cfbd52 ... 38c574.pdf

The conventional wisdom holds that a more vertical torso is better for both squats and deadlifts (the conventional wisdom, being very conventional after all, does not much concern itself with cleans and snatches, but they are often taught this way too). The supposed benefit of a vertical torso is a reduction in shear force on the spine. Shear is the sliding-across strain that results from the stress of rotation along the back at non-vertical angles, and increases with horizontality. Shearing would be the sliding movement between adjacent vertebrae were the back muscles, the spinal ligaments and tendons, and the anatomical overlap of the vertebral bones themselves to fail in their job of holding their position. The rigidity of the spinal column is maintained by the erectors and trunk muscles in isometric contraction, and the back angle is maintained by the hip extensors. If the trunk muscles and erectors do their anatomically correct and important job of preventing intervertebral movement, or any change in the spatial relationship between each of the vertebrae, shearing cannot take place. So, when rotational stress is successfully overcome by the trunk muscles, shearing does not take place. Actually, really and truly, when the back muscles fail to do their job, shearing does not take place. The force of rotation overcomes the ability of the trunk muscles to maintain spinal extension, so when the back rounds during a squat or pull the intervertebral movement will occur as spinal flexion. The intervertebral space opens in the back and closes in the front, and the net movement has occurred around the center of the disc space. This is not particularly good for the discs, but the fact is that many heavy deadlifts have been pulled with a lot of spinal flexion and the lifter walked away tired but uninjured. Actual shearing can only take place if there is a (usually) congenital spondylolysthesis, or if you have a bad car wreck with your seat belt on.

So the maintenance of intervertebral stability is the job of the trunk musculature, and heavy squats and deadlifts are effective back muscle exercises because no other exercises, and certainly no machine, can duplicate this function. The conventional exercise certification industry’s call for more verticality in squat and deadlift technique ignores this fact. And this is why the stress on the back produced by the first lever arm is a useful part of the exercise.