Squatting, not Spotting
Nice and brief.
Tonight's workout was somewhat shorter than those of the past couple of weeks, but was still enough to get the sweat hitting the floor.
The absence of a box (and the lack of time to construct such a beast) saw me once again engaging in a bit of free squatting, with a sumo stance. At least as wide as the rack allows, which is around 111cm/44". Worked up to a double at 80kg, before the form began to deteriorate. Decided to move on, and leave heavier challenges for another day.
Followed the squats with some Romanian deadlifts, once again using a wide stance, which gave the lower back something to think about (actually it probably had something to do with a bit of back rounding during the final set). The subsequent Good Mornings made it clear that enough was enough. For today in any case.
ME SQ/DL
Squat (sumo) 2x10@20kg, 2x5@40kg, 5@50kg, 3@60kg, 3@70kg, 2@80kg
Romanian deadlift (sumo) 10@60kg, 2x6@90kg, 2x6@100kg, 1@110kg
Good morning 10@40kg
Total time : 40 mins
Scott Andrew Bird is a writer, photographer and a guy who just loves this stuff. He's been at home in front of a computer for more years than he cares to remember (OK, 35) and is now making amends for years of many mistakes noted in the De-constructing Computer Guy articles (part 2) on T-Nation.
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70 of the Best : 7 Years of Straight to the Bar.
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reading : Ferocious Fitness (Phil Ross, Marty Gallagher)
Remember this? Great book. Ferocious Fitness : A Fighter's Proven Action Plan to Develop Blazing Power, Animalistic Strength and Killer Conditioning is a distillation of Phil Ross' training wisdom, in the form of a superbly comprehensive book. We took a look at the digital version recently, and you'll be pleased to know that the paperback version is now available. Definitely worthy of a place on the fitness shelf. Phil Ross' Ferocious Fitness.
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elsewhere
As you can see, we love talking about training. In addition to the conversations on here, in the Google+ Community, Twitter and so on are discussions on several other great fitness-focussed sites.
Check out :
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- Al Kavadlo : Al Kavadlo 2017 Year in Review
- Diesel Crew : Dubai Trip 2018
- Dictated Journeys Of A Personal Trainer : My caloric goal achieved using the s health app on my phone
- Gains & Aesthetics : 10 Effortless And Effective Ways To Lose Water Weight
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checking out
EvoWheel eBike Conversion KitLooks great.
We've noted a couple of the eBike conversion kits in the past, and this one certainly looks like the simplest option (just replace the front wheel of an existing bike). A spot of video will show it in action :
Nice one. The EvoWheel.
If you're new to the world of nail bending, this is the perfect book to get. It'll show you the exact techniques you'll need to get started right away. Written by world-class bender Jedd Johnson.
The Diesel Crew's Card Tearing eBook
This is a fantastic book. If you've ever considered learning this incredible strength feat, the Card Tearing eBook is the perfect place to start. Love it.
This is a superb resource. With a focus on law enforcement personnel, it takes the form of a Facebook Group as well as one on one coaching sessions. Created by the incredible Jeff Wilson.
Mike Gillette explains the various ways to put the gymnastic rings to work - progressively - in Rings of Power. With clear emphases on both strength and rehabilitation, it's an ideal place to start.
Particularly those of us in the 'over 40' crowd.
When it comes to body transformation - whether that's an increase in strength, packing on a bit of muscle or losing a bit of excess fat - this is the perfect place to start. Dr Berardi's Precision Nutrition.
This is a fantastic book. As Josh explains, it superbly shows what's going on while you train. Love it.
The Art of Expressing the Human Body
If you've ever watched a Bruce Lee film and marveled at his strength, speed, agility, endurance, flexibility or muscularity, this book should take pride of place in your collection. Unlike many other writings covering everything from Lee's training methods to nutrition, this book is based not on the recollections of people around him; but on Lee's own notes. Brilliant.
For a full list of what we're reading at the moment (training-related and otherwise), join us on Goodreads. And for a cut-down list showing only the ones we recommend, swing by the Recommended Books & DVDs page. See you there.