More aesthetic than Zyzz!

[Angel]

Tycker du är jättecool, hade velat va kompis med dig.

[tntballe]

Ursprungligen postat av Angel

Tycker du är jättecool, hade velat va kompis med dig.

Vi var ju facebookvänner, sen dumpade du mig

[Angel]

Ursprungligen postat av tntballe

Vi var ju facebookvänner, sen dumpade du mig

Really? Nu skall jag adda dig igen och hoppas och be att du tar mig tillbaka

[tntballe]

Ursprungligen postat av Angel

Really? Nu skall jag adda dig igen och hoppas och be att du tar mig tillbaka

Jo, det var när facebook var nytt och jag njöt av att spamma applikationsförfrågningar

[tntballe]

bred bänk, fu, stopp
1*110 pebe

skivstångsrodd, smal
nu på 80 kg

stretch

dagens eftersnack
Pebe i breda bänken, vingligare och tyngre än igår.

Testade att öka i rodden, mjnaaaaneeeehuhuhu, vet inte om det blir bra eller inte.

Stretch för röv och utsida lår.

[spoon]

Jahapp... 1x105 har jag utan stopp. Bara att börja jaga då.

Grattis till pb!

[tntballe]

tack

Its on!!!!1111!!

[tntballe]

Fortsätter på info som jag följer eller finner intressant. Ibland rensar jag något då det inte följer mitt tankesätt eller så hör det inte till det viktiga.

Ursprungligen postat av Nick Horton

No One Does the Workout Exactly as Written
Many new lifters make the mistake of believing that the routines they read on paper (or online) are exactly what is done in the gym. This is never the case. The best reason to have a coach is so that he/she can make course corrections as needed. If I’m in the gym, and I see one of my lifters doing far worse than I’d hoped, I will ditch the written workout and focus on the problem at hand.

Here are 3 major things to keep in mind:

1. Daily Maxing is NOT an Excuse to be a Dumbass!
In almost every workout we will max out on something, usually a lot of somethings. I will write, “1RM” for 1 rep max, or “DM” for daily max. This isn’t your best ever max. It isn’t even the heaviest lift that is competition legal.

Your 1RM should be the heaviest lift you can make look GOOD.

Good technique at the highest weight possible is the goal. If you are chasing a lift all over the platform … you missed. I’ll allow it if you are going for a real PR, but generally your heaviest lift for the day is the one that looked good right before things got ugly.

There are a number of reasons for this. The most important is injury prevention. I have no interest in lifters getting hurt!

The other reason is that doing something with bad technique will drill in bad technique. We want to avoid the number of reps you do with shitty technique as much as we can.

And, as I said above, not every lifter does the workouts exactly as written. Some don’t max at all, but maybe go for heavy doubles or triples. It all depends upon what I think is best for THAT lifter given THEIR needs. Again, be your own coach, here.

2. Misses Should be Kept to a Minimum
The reality is that sometimes you have to miss a lift before you make it. When going for your max for the day it is OK to miss a few times first. But, don’t get carried away. As a rule, 3 to 6 misses on the snatch, 1 to 3 on the clean and jerk, 0 to 1 on the front squat, and 0 to 1 on the back squat are standard.

Similarly, every once in a while, when a lifter looks good for a new PR, but the workout didn’t call for it, I’ll have them max out anyway. Many PR’s in my club happen on days we didn’t plan it. You want to make sure that there IS a plan in place, and that you largely follow it. But, don’t be dogmatic about it. There is a balance to be found.

//

That’s great for them, but it may not be exactly what YOU need. Now … I generally believe that most adult intermediate lifters (what most of us will be forever) need many of the same things, and will often do well on similar programs. But, please feel free to add or subtract as you see fit.

I’m giving you permission to be your own coach. I encourage all lifters to be involved in their own development as much as they can be. Don’t slack here. Be critical.

And, as I said above, not every lifter does the workouts exactly as written. Some don’t max at all, but maybe go for heavy doubles or triples. It all depends upon what I think is best for THAT lifter given THEIR needs. Again, be your own coach, here.

3. Back Off Sets Are Technique Builders = Don’t Practice Bad Habits!!
Some people believe that Bulgarian programs don’t place enough emphasis on technique, that it’s a “brute force” method of building up a lifter. I totally, and whole-heartedly disagree with this. In fact, I’d say it is the exact opposite. The Bulgarian Method is a technical-coaches method.

The reason you miss a lift is almost ALWAYS because of a technical flaw you made. This flaw often will only present itself at the heavier weights. So, you need to practice good technique at the heaviest weights you can honestly do with good form in order to fix this problem.

Go as heavy as you can with good form. That is the rule to live by.

[tntballe]

Vanligt fel som går att åtgärda med en del våld.
http://www.theironsamurai.com/2011/0...ur-periformis/

[tntballe]

smal bänk, fu, stopp
1*110 PEBE


spark och curl
death march
rodd
stående hantelflyes

stretch med band och boll

dagens fyratimmarspass på stk
30 min styrka, 3,5 timme stretch och babbel

Inge problem med 105, men blev ändå osäker på om jag skulle testa 110. Inga problem där heller men hade något kortare stopp än jag önskat.

Sedan lite lek och mängder med stretch.

[hurril]

Ursprungligen postat av tntballe

smal bänk, fu, stopp
1*110 PEBE


spark och curl
death march
rodd
stående hantelflyes

stretch med band och boll

dagens fyratimmarspass på stk
30 min styrka, 3,5 timme stretch och babbel

Inge problem med 105, men blev ändå osäker på om jag skulle testa 110. Inga problem men hade något kortare stopp än jag önskat.

Sedan lite lek och mängder med stretch.

Snygg du var idag!

[tntballe]

Ursprungligen postat av hurril

Snygg du var idag!

Du var het.

[tntballe]

bänk, stopp, fu
1*110
X*115

stretch

dagens fail
Kände på 110 att det skulle bli svårt på 115, tydligen för svårt. Något positivt i failen var att axlarna inte vill fladdra omkring när det tog stopp, stabilt.

Vadstretchen fortsätter gå framåt, H= 10 mm(totalt 25 mm), V=5 mm(totalt 15 mm). Och nu går båda knäna lika långt fram.
Jag misstänker att axelstretchen är orsaken till den förbättrade stabiliteten i bänken, kan nå ett bättre läge att låsa axeln i. Och höftböjaren var mycket gladare idag, inget grinande dom första minuterna in i stretchen.
Var bara röven som i vanlig ordning grinade när jag mosade in bollen.

[spoon]

Intresanta texter!

[tntballe]

Ursprungligen postat av spoon

Intresanta texter!

Visst är det, försöker hitta så mycket som möjligt rörande daglig böj och max då jag sett att fler bara känner till Broz texter om det hela.