Naim cannot be the 1st. He's the second or third, out of 8 athletes that have ever done it. The latest is China's very own 17 year old ass kicker, Long Qingquan. Recently clean and jerked 169 in a Chinese competition. Has done 170 in training @ 56KG. I think 69KG will be the final category where 3x bodyweight cnj is possible. Zhang Guozheng has done 200KG in training, but to get 207KG will be a herculean feat I say.

You'll love the way the Chinese stretch the hips. Its probably designed to destroy the hips and not stretch it. Painful like a motherfcuker.

Step ups?
Lunges?


These all tax the stability factors and can help your ankles

I can't think of how kickbacks can produce enough resistance on your triceps to provide any significant results. The fulcrum (elbow shoulders) are too far away from from the resistance (dumbbells) thus most of the time is spent stabilizing the dumbbell. I'd think that close grip bench, presses, push presses, pin presses, pullovers and skullcrushers (standing) would probably be a better idea. But heck, whatever works for you.

On lateral raises, try lean away lateral raises. Awesome stuff.

20%

You could say it's weak, or you could say your nervous system isn't properly wired. It doesn't know what and which muscles to use to eliminate or lessen the movement. Many times, n00bs will do kipping pull-ups (for example, ME) and begin from a slightly swinging, to a full on swing because they don't know how to contract the legs at certain times, and cut swinging.

Another thing could probably be because you don't have much hamstring work. A lot of bodybuilders lack hamstring work because hamstring is a non-mirror muscle. Also another thing is you guys will put long time under tension on your hamstrings, but hamstrings are fast-twitch muscle fibers and thus respond best to activities that involve maximal triple acceleration.

Don't wanttttt

See? IT's just a matter of the diet and some solid exercise routine.
Fantastic job.

I'm the other way around. I can do clapping pull-ups but no way in hell will I be doing any one arm pull-ups anytime soon.

WOOHOOO!!!

150KG x 10 x 3
SET PR!!!

If I had the form I had during this 150KG, (the bounce was absolutely perfect), I may have nailed 205KG. Each and every set felt easier and easier! IT's no wonder John Broz makes his athletes squat up to 18 sets of triples. I love that crazy mofo.

IT's so easy after a few sets. The first 3-4 sets was easy, 5-6 was shit hell hole hard and the 7-10 was easy shit. The 11th set, I dumped the bar on the 3rd rep, probably cuz I wasn't focusing anymore.

This post has been edited by pizzaboy: Feb 17 2010, 09:43 PM

Nah....if I were to deadlift 150KG for so many sets, I may get a very irritating backache. Besides, I was focusing more on speed when I was squatting the 150's than to build strength. To get the bounce timing right, to get the ankle and hip turn angle right. Not so much to build strength as they were relatively easy squats after a while, just after a few stupid sets, it gets a lil hard and then easy again. I'd have almost no benefit doing the deadlift as my weakest link isn't my back but my back angle. So clean pulls would be much more beneficial.

This post has been edited by pizzaboy: Feb 18 2010, 07:15 AM

Freaking congrats. Now, my suggestion is for you to move to about 120KG for about 5x5 if you can hit that. I think you ought to be able to. Continue that and add about 5KG after 2 weeks and see if you can hit 130KG 5x5. When you can, you can move to about 135KG for 5x3.

Hold on...maybe 120KG is a lil heavy. Try 115KG instead. Unless you feel you can, then go 120.

Very smart move my friend. Very smart move. Excellent.
The effort is what matters most, not the weights. Remember that. On days that I can only snatch 100KG and even that I'm struggling, I just leave it like that. I work hard still with the pulls, at lighter weights, knowing that I'll come back and attack the weights again the next time. A bad day is just a preparation for a good day.

Americans got a lot of advanced words. I just call it "Adjust to your capability".
Kalau berat, kurang sikit the load or rep. IF you're after more hypertrophy, increase the reps decrease weights. If you're after strength, decrease the reps, increase the weights. Stick to the basics you ugly weak mofcukers!

This isn't the section for asking about prices. Keep your price asking endeavors in garage sale. Stay on topic.

Grats! Now try it again. Try to get it with less difficulty. Bounce out of the hole man.

Simple. If you wanna train your hamstrings, there are many better options.
Do glute ham raises, reverse hypers, romanian deadlifts (if u have good form), high pulls, plyos, back squats or even running.

Try these few tips.

- Push your buttocks out as if you're doing a squat
- Puff your chest up as this enables you to have a "rack" to rest the bar on
- Find the middle point on your ankles (the weight should be resting on the back, not the toes)
- Go down and when u ascend, prepare to throw your head back, and pop and push your arms.
- Push your head forward as you are about to lockout.

Lucky you guys......Melaka, you can't find shisha anymore. I think some crazy guy banned it.