Yea, I swear I talked to you too before LOL, I thought you looked familiar in the video, and Red_sir pointed that out

edit1:^why does the word "swear" link to a shoe site?
edit2: it doesn't anymore after I pointed it out...:fulloffuck:

A grey Accepted bar indicates your domestic item has been submitted electronically, but not yet received at a postal facility. If your item is international, it is en route to Canada. A blue Accepted bar indicates your item has been received at a Canadian postal facility.




DHL global mail packages are hard to track once they cross the border, I've encountered weird tracking info like that before

dude ur strong as fck man, we're like the exact same weight/build except all my lifts are nowhere near yours lol... it's good though cus it's motivating to see lighter guys lift a shitton...

any popular programs that focusses more on bodybuilding but still builds strength and only requires me to go 4 days a week?

Layne Nortan
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looks good but 80% of the stuff there i never done before :badpokerface:

only know squats, conventional deadlifts, bench, ohp, power cleans, pull/chinups lol

^google dude

+1 for layne norton

hooooooly fuckkkkkk my core is being destroyed by swimming.

Benched 290 today. I AM SO CLOSEEE

Hate deadlifts....

After a long delay, I'm back to struggling with 315s -___-

Love deadlifts. Until I blow out my back that is.

Is there any techniques or excersizes to get deeper down for ATG squats? I'm not quite @ 90 degree angle and I can't seem to get any more flexibility to go lower
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work on hip mobility and opening up the groin

theres a lot of youtube channels that will show you exercises for hip mobility. this one is one of the best i think. sanfranciscocrossfit's channel - YouTube

Quite far from Tokyo, lol.

Good gyms are actually quite easy to find in the bigger cities.

Unfortunately, I'm located in a small one so I have to settle for a not-like-golds-gym gym here. I'm currently at Konami sports club which lacks equipment as comprehensive as Gold's.

There's a Gold's in Sendai and a few other gyms around Morioka, both of which are close by cities, which I will check out once I settle down in my area a bit more.

For those of you with hamstring and glute flexibility issues and is preventing you from going low in squats, I highly recommend the stiff legged deadlift with dumbbells.

Grab two 10 lb plates as a platform and place your toes on them so you're sort of on a deficit, except only your toes will be on the plates.

Then lower the dumbbells in front of you till you feel a good stretch, and contract to bring your body upwards. Dumbbells should never touch the ground, and if you do, it means you aren't pushing your glutes enough towards the back, and you're rounding up your back rather than keeping a neutral spine.

it's alot different than your regular stifflegged deadlift, because with this, you actually get more of a stretch for your hamstrings.

it's a great compliment to a leg workout

stretching 2 times per week after never really stretching before has loosened up my terrible hips and knees a ton and has helped me sit down into my squats way better. didnt take long to notice a huge improvement either.

ive always had tight hams and stretching them has done wonders for my life.

thanks alot man! easier to get stronger once you work on motor recruitment.

hit up the front squat today...did 315 super easy. think i can get like 335. 3 sets is the best

bb.com order came!

murked shoulders tonight, finally getting back to heavy barbell press like the old days

standing military pressed 135lbs, 5x3

first time doing standing militarily and it feels good

in on shoulders workout greatness day.

135lb 3x5 doing military press for the first time?! Nice!
Just did 145lb 3x5 tonight as well

+3 for layne norton. Balanced program and I am seeing nice gains. I am changing some of the excercises now since I have been on it for months. Doing 4 days cutting hypertrophy leg day because I starting riding my bike to work 1hr each way twice per week on off days.
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Huuuuuuuge squat PR tonight! Smolov is the shit. Video coming soon.

First time doing one of these instagram lifting collage things. I think I'm gonna start incorporating front squats into my leg routine.

btw Sick Vicious, you're strong as fuck bro

https://fbcdn-sphotos-f-a.akamaihd.n...80540006_n.jpg

curled 10lbs today. feelsgoodman .