nice progression bro! gratz!

Fitness First does not have anything like that.

However, I personally use a tennis ball instead. It hurts much more, but the good kind of hurt. Although it does help to think of naked women while foam rolling really tight areas, just to take your mind off what's going on.

erm, i've been in those fitness store, have found something called like shaking ?? forgot the name, it is for shaking and made of some sort of hard sponge, but the diameter is so damn small, cannot use as foam rolling.

but it feels soooo good when u roll it with tennis ball..ahah

What's good to read in 5/3/1? I read people saying that it gives more exercises than the online version and isn't much more. Is there anything else to read in there?

There's a research here;
http://www.gssiweb.org/Article_Detail.aspx?articleID=736


One of the reason I don't like doing static stretching, except for my ankles and shoulders because I need to get the R.O.M in or constantly lose bars overhead. I don't really lose much anyway, my ankle extension is just a byproduct of my hip and quad extension and I don't exactly "press".

I don't even understand why the HELL they're stretching their quads and hamstrings prior to training. Stretching temporarily "lengthens" (that's not even the right word...) or rather "softens" the muscles which is meant to relax the muscles. Why stretchHH?

Great to see some guys in Pushmore for a Crossfit session. I'll probably be seeing you soon, if you sign up for the weightlifting seminars.

This post has been edited by pizzaboy: Nov 2 2009, 09:07 PM

I reckon there is a stronger correlation between injuries and bad posture/form compared to injuries and not-stretching. However......




Being said that, I think stuffs like the scapular stabilization might work for me since I am having some bench issues and trouble packing some pectoral muscles...

hmmmm....

This post has been edited by shanecross: Nov 2 2009, 09:18 PM

Can't your coach do anything about it even till today?

Well, he made a clear cut statement to me, so did Nathan who apparently holds the SHW record for BP.

He said, it might be worthwhile getting a physio to check but I reckon that there is nothing serious about it and it usually gets better as you train, although there might be a slight interruption during training, its not something that you can't overcome by packing more muscles, therefore more muscle fibers which results into more powahhh!.

The main issue I have is I get wiped out real quick, regardless of the volume I'm doing like a 4-5x8 bench, dips, incline db etc. I decided to break it to 2 days, so I can get more work in. So other than my left being the weak arm, its more on working on the fatigue. And I need to commit to bench as much as I commit to deadlifts and squats or more.


Oh, btw thought of getting the boys together and having a bbq. Let me know when you are free...this time it's pre cooked or something, more steaks/flank etc...yeah buddy !

This post has been edited by shanecross: Nov 2 2009, 10:17 PM

5/3/1 is easy to understand and implement. Honestly, with all the infos and training logs floating around the internet, it's not hard to figure what's inside the book.

I find soft tissue work ( foam rolling/tennis ball or lacrosse ball or golf balls ) help clear up knots and trigger points in muscle/fascia as well as adhesions in connective tissues. There's no need for any fancy foam roller, just get a 6 inch diameter pipe, apply some adhesive and wrap it with yoga mat(If you can tolerate pain, forget bout the yoga mat, just use the PVC pipe straight!)

I can see why static stretching gets a bad rap, however I find that simple stretches - hip flexor stretch, RF/TFL stretch, Sleeper stretch helps improve range of motion and improves structural imbalances.

" Several massage therapists I’ve talked to have noticed decreased adhesion formation and decreases in muscle tone after their clients started incorporating more static stretching into their programs as well." by Mike Robertson. However, that's no research to suppose his claim though.

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Added on November 2, 2009, 10:29 pmpizzaboy, I've been an avid follower of your olympic lifts (GREAT STUFFS !), do let me know when you are dropping by pushmore !!

shanecross, how's the diet going? i know it;s imperative to correct structural imbalances, but sometimes a good and sound nutrition does wonders to muscle gains btw what scapular stabilization work do you advocate ? I just finished my undergrad studies in melbourne, miss the powerlifting club there



This post has been edited by ken86: Nov 2 2009, 10:29 PM

Diet is OK. not perfect. I need to definitely eat more and push more weights. Nutrition is a little critical on me, but I'm trying to get some protein shakes at night. I technically get hungry like a dic* around 2-4 in the morning and stuff but i'll manage.

And being in Rockhampton also known as RockVegas is where people train hard for deadlifts , but there are good bench pressers here as well. Hoping to compete next year with a 100 opener , ill be super happy. Not putting my expectations too high, as long as I can remain competitive for next year.

We could have a chat via PM, better.

This post has been edited by shanecross: Nov 2 2009, 10:40 PM

There's a chance I'll be coming over to KL almost every other weekend soon. I'm getting a steady stream of clients for massage in their homes, so I've gotta come over. We'll check your shoulder over the weekend after the session at Pushmore. You and Mr.Invest gonna be my photographers and demo dolls.

Oh I do do hip stretches. However, I do the leg swinging ones.

I've another crazy theory. If static stretching makes you weaker, then don't static stretch pre-workout. However, stretching post workout may cause the muscles to tear even more. SO what I do, I stretch before I sleep.

I've a whole load of weird theories about stretching la, about how stretching by doing the overhead squat may be the ultimate super stretch for quads and ankles and hips and shoulders. And how PNF stretching is the awesomest stretching method available on planet earth. I've also got a theory that I concocted from Tudor Bompa's books and understanding from massage and how the tissue works and also seeing the girls in the gymnastic gym stretch. It involves, no pain stretch but rather relief stretch.

The girls in the gym beside me, stretch by placing two legs on the normal plastic chairs and having their hips almost touching the floor. It seems painless, so I talked to them once. They said they don't feel much pain. They just allow gravity to push them down, while they support their own weight to ensure they don't overstretch and tear something (sounds like PNF doesn't it?) and then as they get stretchier, they go deeper. I quote their Russian coach;

"It crazy! You hold stretch long time, make muscle relax and soft. You force muscle down, muscle tear, no good, no good. Injury. Bad. Slow, steady, good."

Stretching's my current topic of interest at the moment..quite interesting, especially when you're massaging clients and notice the huge difference it makes. Some clients I have scream when I touch their hips and IT band. I can't get deep tissue work in if that's the case, so I stretch them for about 5 minutes first and then work. It's so much easier for them and for me (Me because I don't have to have them jerking all over the table)

Who is Mr Invest?

"Mr. Study In The USA where we're probably going to use his place again and this time I'll come on time"
I SERIOUSLY don't want any chicken this time. Let's keep it between beef and lamb. I'll prepare the beef. I'm pretty good at it

This post has been edited by pizzaboy: Nov 2 2009, 11:11 PM

found this when surfing youtube for diy stuff.. looks cools and fun XD

So called Slosh Pipe

http://www.tmuscle.com/readArticle.do?id=1749686

do we have our Diy Gym Stuff Thread actually?

I'm always the better cook in a way ( but if you want to prepare the beef, something good is coming i reckon ), hahahah.. i wanted to try this soy marinated flank steaks, probably I'll do that during the bbq. As long as you guys are willing to chip in more cash, i'll be willing to even prepare glazed pork (christmas style) for my hungry friends. I'll call MR T when I get back to see when is he free.. maybe next week would be good.
See you soon.

This post has been edited by shanecross: Nov 2 2009, 11:22 PM

PNF contractts the muscle isometrically and contrast in tension of the stretched muscle for a greater ROM.

I love PNF stretches. I think PNF & static stretches overrides the nervous system instead of lengthening the muscles. One of my favourite scapular open chain stretches is the PNF diagonals

Apart from that tube, those fans on the floor are really cool. Gyms need fans on the floor, I just hate it when they off all of the fans and the whole gym is stuffy and I sweat fking lot that a 1.5L of water is not enough for me.

ken86,nice progress...

i been dieting and i think my chest is not develop yet..so i started bulking again..
see the mirror and see my chest damn thin one..hahahaha..

later will put some progress pic..malu coz banyak love handle lagi..until cannot handle one..hahahahhaha

I don't know what the hell is a PNF diagonal just like I don't know a lot of glamour scientific names, but I'm goin over to Pushmore on Sunday about 2PM. I'm training the trainers and coaches there. Would yu like to meet up after that/

woot, they hire you to have a lesson? nice one!

i am wondering where did they order those bumper plate and kettlebell from.
been serching for it in google. but zero result from it.

cool, are u in kl now ? is the coaching session strictly for the trainers and coaches ?