nice man u def should, what are your lifts so far?


you know if we get enough ppl signed up, we can get a fuckin team going, get our own equipment and gym, $5000 grant

JC how did you do?
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Thanks dude
That was a sick day
Sick bench also
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congrats on the record instant, how'd you do jc?
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315x8 dl today gonna go for 325x6-8 next week,

any1 have experience on how to fix "rolled shoulders" my delts are really rolled forward and its a pain to constantly be pulling my arms back and try to maintain good posture, my right delt is more forward than my left, for this reason left pec wider than right, i read it may have to do with not enough pulling exercises vs pushing exercises, any1 know any good stretches to bring the delts back? gonna start doing rows more often as well
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Youre going to need to stretch your pec and ant. Delts and strengthen your back and post delt. Rule of thumb i like following is 2:1 pull: push
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fuarkkkkk

Wish i went. Sounds like an awesome event.
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Farkkk... Gf problems caused me depression and ive skipped sooo many gym days :'(
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Yeah it was pretty crazy some of the lifts

Makes me want to try some day
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anywhere to buy ammonia caps in vancouver?

would you say the stretch where you grab a door frame and twist your torso the opposite direction is effective for this region? also how often should these stretches be done?

fuark i missed out on the meat. :badpokerface:

Holy shit lol, I was there from 10:20am - 9pm
Took forever with so many lifters

Overall fun experience and I would recommend all of you guys to go try it out no matter what your lifts are
There was some kid 2 weight classes higher then me doing full equipped and his max was lower then my starting lol thought that was kinda retarded doing full equipped when your lifts are at like a beginner level
There was 4 flights. 1 (womens) and 3 (93kg+) went first then 2 (mens 59kg-83kg) and 4 (all the super alpha people) so no one was really watching my side lol

First attempt squats is the hardest imo; being on stage for the first time loss focus and my supposedly "easy" weight was hard and I ended up folding up quite a bit. Still got in the end

Every attempt and every lift after was easier tho, the audience didn't exist for me and all that was in my head was get the weight up. That 1 minute I forget what weight is actually being pulled and just pull it lol so didn't really have a mental block

2 complaints though
I did 152.5kg for my 2nd deadlift attempt and handed in my attempt card for 162.5kg
When it was my third attempt they called 155kg and I was like da fuck so I went to speak with one of the table people and I saw my card sitting right in front of them with 162.5kg on it. They wouldn't let me change it even though it wasn't my fault and I ended up with a bit lower total
also they missed my weight class when they were doing awards :( Had to go ask them for it after
Total was satisfactory for me (about 800 @ 136/137), could've been a bit higher if the deadlifts was correct and if I wasn't so over confident for my last bench attempt

I recommend all of you guys do it for the experience, doesn't matter if your lifts aren't crazy cuz mine aren't too
Met the Eugene guy that I was supposed to compete against that dropped to a lower weight class was fucking strong
He had really close to a 3x bw deadlift
Really cool guy too; I actually only met like 1 douchebag there, everyone else was really helpful and nice

Nice seeing you instant, hotong, halo, and redsir
Didn't see louie tho

any pics or vids? sounds awesome

Met red sir in the washroom lol
He told me he has a vid, probably my bad 1st squat attempt

Got a pic of my medal
Saw a lot of people taking pics so I assume they'll be on their facebook page in a few days


http://i905.photobucket.com/albums/a...psc245debc.jpg
http://i905.photobucket.com/albums/a...ps14fb427a.jpg

just started to workout current weight 130:okay: at 15 years old and 5'4 :okay:

start bench 30 last week im at 40 maybe could do 45 just havent try yet
deadlift start at 100 last week im at 135 now ( i could probably do more than 100 when i start)
squats barely 90 last week now 105 3 set of 12
i need to lose more fat :okay: any tip on how to lost weight? cause i dont think my 15 mins treadmill time gonna help me that much

JC, do you know what that michael cho guy's lifts were? I recall him doing a 6 or 7 plate squat, wasnt there for deadlift or bench. I shat my pants having to spot him lol. He was sniffing that ammonium shit before he did his lifts
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Dont bother losing weight lol

Nope, michael was at the same time as me on the other platform, didn't get a chance to watch him

Haha I used to work out at the same gym as Eugene. He's the one who told me about smolov last year. Nice guy.

Instant: I think Michael Cho ended up with a 600lb squat.

that would work, i like doing that stretch with bands and if you dont have bands u can loop a rope around a rack and do the same. the reason why i like doing it like that is you can stretch from different angles where as if youre doing it against the wall youre somewhat limited. i would try to focus on stretching the tight muscles at least 4 times a week

Nice meeting you Louie and grats on the squat PR!

You said you were gonna do the intense phase next right?

Maxed out on squats sunday afternoon before going to the oval. Very happy i was able to hit 410 fairly easy. However a little disappointed i miss 430, hips shot up way too fast causing me to lean forward way too much couldn't recovery after that. I think i could have gotten 420 but i wanted to shoot for the moon.

I need to work on forcing my head back and flaring my elbows in under the bar.

heres a vid on my 410

yup thats the plan, i just don't know what to do during the switching phase, i want to follow program to a tee but i don't know how to do power cleans properly

monster!
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Ahh same dilemma I had. I ended up not doing power cleans or heavy negatives. Also didn't keep my calories up cause I didn't think I needed them. Baaaad idea. I was so weak and couldn't finish the intense phase. Anyway, goodluck, hope you fare better than I did!

PS. Think you could've hit 420 too!