OOO nice............I train like a man.

I suddenly noticed that it's tough to get a conversation flowing here, because the guys here don't have an ego the size of a cauliflower and want to comment just to get somewhat "complimented"

Let talk about slow eccentrics. Anybody used them? I've used them to great success with strength and a lil too much hypertrophy. Basically, it's done to your workset weights, and then you take bout 5 seconds eccentric and explosive concentric (or at least, as explosive as you can after the slow eccentric) Do it for about 5 sets of 2-4 depending on how heavy you're going, and increase by 5% every week. It's pretty dramatic how the changes happen. I only use it for one squat session (I squat 3x a week, and the slow eccentrics are used for back squats) and even that I can see it's benefits. I'm thinking of increasing my squats to 4 sessions now and out of that, 2 is slow squats (both front and back this time)

Read about the topic we were discussing about on pause training. Pause at the weakest positions then slowly descend. Then reset again. My client was unable to complete a single FULL push-up in November when we began. Today she cranks out 12 full ones without a problem. And she does that for another 4 sets, and all this was via pause-slow descend techniques. She is now beginning to embark onto pull-ups, in which I'm using the same method as well. Pause at the highest position and roll in the shoulders and hold for as long as possible. She does numerous sets of three reps and today is able to do 4 reps of half pull-ups (she pulls up when the arm hits 90 degrees) Slowly we're aiming to make it a full straight arm pull-up.

Your PT should teach you ways to train when you're travelling. Things such as push-ups and burpees, squats and leg raises. All these simple and effective exercises can be used when you're travelling around.

I was in week 3 of Smolov doing the one with higher repetitions. I can't rmb I think it was day 2 of week 3. My bodyfat by then was so damn low my abs were showing all over. All was fantastic, until I was at the second last set and my body just stopped working. It just couldn't. Suddenly, it just felt completely weak and just wouldn't budge.

I think that was pretty close to dying.

Sheiko was alright though.

LOVE IT LOVE IT LOVE IT!
Lol!

Btw, I'm gonna be teaching a set of CSCS candidates this Friday and next Saturday on weightlifting in Damansara Perdana. We could meet up after.

Hey guys, so now that we've a thread about powerlifting and strength training as well as conditioning, I'm thinking about the idea of a kettlebell bulk.
Kettlebells as you guys probably already know it is a fantastic training tool to get much stronger and well conditioned because it trains the stabilizers and because of its odd shape and far center of gravity, it requires us to activate a lot of posterior chain and our muscles, just to keep these babies under control.

I know this isn't the place to sell items, (hey I'm the mod here, fool) but I'm trying to get as many kettlebells as possible. I'm getting my clients some and I'm getting about 2 bells myself (Probably get the 24kg ones)

Here's a couple of videos on the fundamentals of kettlebell training





And here's a quick comparison of kb over db.
http://www.criticalbench.com/dumbbells_ver...kettlebells.htm
And here's a demo by Steve Cotter (who uses kettlebells almost exclusively)

Now the issue with kettlebells in Malaysia is its extremely exorbitant price. KDT Athletics sells them but I find their prices way off!

It's RM310 for a 8KG kettlebell which most of us guys will just adapt to in about a week! And then we'd have to buy some more. Check the prices out yourselves guys!

http://www.kdtathletics.com/products.html

I've however found a seller that's a friend of mine, that's willing to give us cheaper prices. Are any of you fellows out there interested, because if you are, I'll organize a bulk for you guys too. I'm not giving exact figures, but for the 8kg kettlebell, you can expect savings of at least RM70! Most guys like us, would start with the minimum weight of 16kg which is being sold for RM440. You guys wanna save RM100? Cuz this seller I'm getting from can give us that much savings.
So you guys think about it, and if some of you guys are interested, I'll try and squeeze you guys in with my own clients too. I'm getting at least 8 kettlebells for my clients and myself. The thing is if you guys join, I can get even lower prices some more.

Will pass the link soon.

All the kettlebells are Pro Grade. I won't get the cast iron because there are cases of it breaking when it falls, and I don't wanna bring bad quality products.

Okay peoples! Its up!
This may be the cheapest price

http://forum.lowyat.net/index.php?act=ST&f...0#entry32886941

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Added on April 2, 2010, 10:59 amRM360 and RM430 for 16KG and 20KG respectively. If you order more than 1, I can give you a minor discount but don't la expect too much.

So you getting one?

For a kettlebell, you ought to go with 12KG for the man and for your mum, I suggest getting her basic strength up first so she can share the bell with your dad. Because 8KG you will adapt super fast to it, even at their age. Get them to do more squats and push-ups baby!

- Not even close. 16KG dumbbell swings are like chicken feed. 16KG kb swings, now that requires a lil more attention.


For a 9KG, KB (though adjustable), you're paying 300 plus. You can get 12KG for 310 bucks bro. Btw, recommended for men is 16KG and women 12KG aye.

I swung a 12KG kettlebell once and thought, hey! This is easy! Within 30 seconds, my hips started aching. Apparently....not so easy. I'll write a simple tutorial for you guys when you get this kettlebell la. So please proceed to bulk orders and drop an order there so I can standardize things. let's get back to strength talk here.


This post has been edited by pizzaboy: Apr 4 2010, 04:24 PM

Here's some pretty interesting videos of the Belarus national team, Aramnau. 20 years old, Olympic gold medallist 2008. Here's a few videos of him. He's also the world record holder. Watch this. This 255KG double clean, would mean he could likely clean 258KG. That is way above the current world record for 105KG lifters.



255KG clean double



210KG block snatch, almost double.



This is one of John Broz's 85KG lifter doing a 275KG deadlift. I think he's not even 20 yet.



170KG snatch DOUBLE. Probably a 85KG lifter



175KG power snatch double. I think a 94kg lifter.

These Olympics, I believe if doping isn't such a bitch on the lifters, we will be seeing a good number of world records from the Russians, Belorussians, Kazaks and Chinese. Screw doping rules anyway. The game of strength, is about finding the maximal strength and power a human being can have. If you don't wanna dope, that's your problem....I say YES FOR DOPE!

And for f(cusk.....here's an amount that not many people can even squat. He's doing behind neck jerks for a triple here.



In comparison, my max is only 140KG for a single. This guy has it at 240KG for a triple. Which means his single could likely be about 246-249KG. Has anybody around here even deadlifted these numbers?

Weightlifters baby! Most powerful athletes on earth!

That's funny. Almost anybody with a semi-decent squat (even half squat) and a few months (some even weeks) of training should be able to hit 140KG in the deadlift. How's your training like?

I'm pretty sure I can cough up a very simple routine you can use to break your plateau.

What sort of pain is that?
If it's the muscular ache, then there really isn't too much to worry about. If it's a different sorta pain, like a sharp ache, then I'd back off deadlifts temporarily and instead do higher rep good mornings and box squats. Now the interesting thing about box squats is, although it loads the posterior chain with a lot of weight, the torque on your lower back is lesser due to the "sit back" position which is great.

Also, I'd do quite a bit of higher repetition leg raises and reverse hyperextensions as well to strengthen the whole core structure and hamstrings.

Box squat 3x a week.
No seriously. Load 5% every week till you stall, then increase sets and reps at the weight ur stalling at. Then increase load again when feeling stronger.

I wouldn't say theraphy, but I feel it builds a better mind-muscle connection as well as gives the muscle a nice flush of blood that should help recovery.

I'd definitely keep off deads atm

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Added on April 5, 2010, 9:55 pmAnd for those of you guys who want a real quad killer, try snatch grip deadlifts. When I say snatch grip deads, I mean your torso has to raise at the same time as your hips, and not your hips rise first. Major quad killer. Great to improve deadlifts starting too because of it's added range of motion.

This post has been edited by pizzaboy: Apr 5 2010, 09:55 PM

Will do peoples!

I'd like to contribute a lil something about the value of power based movements. Plyometrics, power cleans and power snatches. OF course, powerful movements are not exclusive to only these 2 different exercises and 1 category of movements. Flipping a tire can also be considered a power based movement as long as the tire isn't too heavy because at one point, you'd have to throw the tire from the thigh to the floor.

Too many times a lot of us are so hell bent on getting stronger, wanting to break past the sticking point, we forget the one thing that can actually help us and is less torturous. Speed. With increased speed, we get more power, so why aren't we paying some attention at getting faster? What makes weightlifters so bloody powerful is that weightlifters must carry an extremely heavy load, to much higher heights. With 200KG, the load is much higher than 100KG, thus causing the power exerted to be higher.

To most people, the Olympic lifts will be close to impossible to learn as the main essential in Olympic lifts is the triple extension. However, half the time, people will be banging the bar and not being able to extend the quadriceps powerfully enough. So what's the other alternative? Jumping, running, rebounding movements.

If one were stuck at the squats at parallel, I suggest doing jumps from a low box (sitting on it) to a high box. What this does is that it teaches you to powerfully get OUT of the hole. I move my low box to about 1 meter away from the high box and jump on it. My high box is about 90CM high. So what's cool about this, is ...I can gauge my improvement two ways. Either by moving the box further away from each other, or increasing the height of my high box. Also the landing height tells a lot as well. If I'm tired, I'll land lower and lower (as in my butt will eventually touch my calves) but I try to keep my landing height at parallel.

Anybody care to share other plyo ideas?

Chains are excellent but how many of us know how to use it? The problem I have with bands is also because it removes the stability factor so I feel that people who want to use bands, should use it only once a week OR after the main workout. And the end, just add some band work to increase the acceleration speed off the hole.

Btw, plyos aren't about exploding out of a press. It's about using the muscles you already have, loading them and exploding them out.

As for single arm work, I love to use them, but one small problem I have with them is the stability factor if you were to do it with a barbell. I don't know how much time, you'll have to waste relearning how to do it with a barbell, so I'll use a dumbbell for athletes who want to save time. If you have the time, I believe barbells can be used as well, it's just that it'll take a wee bit longer to learn.

When I was on Sheiko, I felt it forced me to pay more focus and attention to my lifting because as you fatigue, I'm sure you'll notice you get a lil "sleepy". But with a heavy bar and so many sets, I really had to keep myself "awake" and focused.

3 sets till failure? How can you actually do a plyo movement to failure? It requires that you powerfully explode up so there's no way you can actually do it to failure. Unlike a squatting movement, where you can "fail" where you are squashed by the bar, a plyo movement is "unfailable" (UNless of course you jump on the box and then slam your shins and then roll on the floor for 10 minutes yelling in agony and then seeing a huge chunk of flesh peeled off and a bit of bone, yes I got that before and no it wasn't nice, and no it's not healed completely and probably never will)

http://articles.elitefts.com/training-arti...ed-development/

This is a nice article to read about power and speed.

You guys need to be a lil more creative about plyos. Sprinting is "plyo"'ish. Jumping from a box to the floor then exploding forward like a broad jump is a plyo movement. Just have the essence of pre-loading and reversal (exploding) in it.

A clean and press at max singles, requires you to deload each rep (throw back to ground, clean and press again)
But what are your goals with the clean and press. The thing is, you should always be able to clean more than you can strict press. So the loading for the clean isn't heavy enough to illicit power gains. And then if your clean each rep again, you waste energy if your goal is to press more. So if you ask me, I'd just separate the clean training phase into a different session, rather than combine them together.

What is the point of doing the press? IS it to strengthen your entire body? Then do it from the rack as well, because it's easier to position your hands and press fast out of the hole.

IF I was a bodybuilder (which I'm not) I'd rather use the deadlift than the clean to strengthen my back. If I wanted to be faster (Why do bb'ers wanna be faster anyway?) I'd rather use plyos and speed pulls. If I am an athlete, I'd rather use the power clean to increase my power and speed.

For the press portion, if I was a bb'er, I'd press right off the rack, saving my energy and inducing more hypertrophy to my shoulder region. If I was an athlete or a powerlifter, I'd use push presses to increase my tricep strength and power. In fact, if I was an athlete, I'd much rather use push presses with pauses during the eccentric ROM. DO it as such, push press the bar, lower it slowly and pause when your elbows are parallel to your shoulders for about 2 seconds. Then lower it some more, right before your clavicles for another second and then receive and push it up again. This way you get the benefits of both power and strength. Of course after a while you'd have to rotate it.

Don't do a movement, when you don't know what you're doing it for, and just cuz u saw it off youtube or Paul Chek's site.

I'm getting to it! I'm almost able to box jump onto a Kancil height box. Yea I tested on my kancil. Sikittt lagi

I know. Eh bai, aku tergolek sial, sebab missed the height. Bodo je.

Ah lagi 3 tahun ko tunggu. Aku bukak.

I jumped on the Kancil. My bro said I wasn't gonna lepas but I said I can. Guess who was right la.....jatuh tersungkur