meh, do you guys really use the separate container for powder? I have one of those and honestly.. dont even use the compartment.. quicker and less messy just having the powder in the main compartment. If you want to get rid of the smell in your shaker..try this.. fill it up with water and add abit of soap detergent and let it sit overnight.. should be good to go

@jacked I don't really understand that either. It's usually for pills and stuff, which I guess is handy.

Back on creatine starting tomorrow .. starting to lose strength :okay:

185 BP no spot complete :fuckyea: felt so taankkkkkk.

i WILL not give up
i WILL try harder if i fail
i WILL reach that 2 plates!!

:ilied:

luder you're pretty steady on your bench gains

just going by what the program says :thumbs: but thanks :D if all goes well at the end of it i shall be benching 2 plates :fullofwin:

deadlifted 5*5 with 360 lbs

ended up finishing with a set of 4 plates for 2 reps.

feellls good

Interesting. Thanks for posting this. I have a Nike + for running. You put a chip in your shoe.

It keeps track of time, distance, pace, calories. It allows me to log multiple runs and upload them to the Nike website for tracking. Some people complain about durability and accuracy but after 3 half marathons and a full marathon, I've been happy with it. I'm going to calibrate it again this week.

http://s7ondemand1.scene7.com/is/ima...5,0&iccEmbed=0

kk, so I watched that "you think you can squat video", at the beginning when the noob is squatting the guy is saying "look at his feet" (you can see they're flared out), but never actually addresses that in the video.

When I squat it's just natural for my feet to flare out (duck footed) is this necessarily a bad thing?? Most people tell me "it's fine just do whats comfortable for you". I'm just worried that i'm going to put a lot of unnecessary strain on my knees. These Nike trainers I got are pretty awesome, but i noticed they make my feet flare even moar!

take off your shoes when you squat

and what do you mean by flaring? are you trying to do parallel squats of ATG?
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flaring = feet pointing at an angle outwards vs. directly straight.

Also yea, use hard-soled shoes or go barefoot when squatting.

One foots like this / \ the others like that

I try to go past parallel but not ATG. I've got this issue with my calves, according to my trainer they're "too tight". In order for me to go ATG my heels WILL raise, there's no stopping it, it's automatic. Because of that I had to squat standing on a little 5 pound plates. Then I started squatting with runners on, now I squat with these trainers which are pretty damn close to barefoot. I actually can't do barefoot, I need the grip of my shoes, its what keeps my feet planted, and stops them from flaring out even more.

My question is.... whats better?
squatting feet straight but standing on 5lb plates? or squatting nearly barefoot but with feet flared out?

pretty sure i can squat a bit deeper standing on the plates, but the plates are kind of just a "quick fix"

**EDIT** nvm they're Nike Free's
http://spck.imageg.net/graphics/prod...404235v275.jpg

If you're flaring your feet out to the point where it's causing your knees to bow and not track properly, then yes, it's a bad thing. Everyone's body is different so do what feels comfortable to you.

The nike trainers for squatting though, probably not a good idea. Especially with squats, you don't want squishy shoes as they'll cause instability at higher weights and just position your feet funny. Try chucks if you don't want to lift barefoot.

Mobility will come over time and it's not so much the calves where people are lacking flexibility but in their ankles.

ATG imo isn't a huge concern for squats and very few people can actually do it properly while keeping their lumbar tight. Personally, I'd skip the plates and just go as deep as I could.

squatting with your feet flat is best, lose the shoes it'll get better over time all you need is to stretch more

feet flared isn't a bad thing unless you're going past 40 degrees or so, you could also control what part of leg you're working more depending on stance, like if you're flaring you're working more of inner thigh if feet are straight it's more of quads
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No school today, debating whether or not I should go to the gym

:fuckthatshit: guess I will.

this popped up on my FB feed. some kind of inspirational whatever

https://fbcdn-sphotos-a.akamaihd.net...79988217_n.jpg


you guys think natty or celltech?

^ Natty imo

lol natty ,doesnt have the celltech look at all

natty for sure

I would totally agree on natty

that's a sick scar

edit, natty celltech

Natty. The guy actually posted a progress thread on reddit that describes what he did.

power cleans are no good if you're not in the zone. feelsbadman

finally completed my 4 year long goal after completing Sheiko programs #29,#37,#32. 330 bench @ 178lb body weight feelsgoodman

got over my mental barrier of thinking my grip was holding my deadlifts back and pulled 200lbsx2 :fuckyea: