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Purecanadianhoney's posts

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Sept. 23, 2018, 10:07 p.m.
Posts: 2,061
Joined: Aug. 20, 2003
Re: Ingrid Doerr

I met Ingrid when I first moved to Vancouver in the mid-1990's when she had her little shop at south end of the Cambie Street bridge.  There weren't a lot of women riding in those days and I remember going into the store and not wanting to dress like a dude.  So Ingrid made me a light-blue cordura skirt to ride in and it was the absolute BEST.  That Roach skirt (and that shin saving leg-armour) are inextricably wrapped up with my early days of riding and were part of some of the best adventures of my life.  

My impressions of Ingrid were always that she was one helluva women - at once soft, fierce and really fucking brave.  So sad to hear of her passing.  I wont ever get a chance to thank her for that skirt or to be able to tell her that wearing it made me feel so awesome and radical.  It kept me biking and biking makes me who I am.  

I wish her family and close friends the utmost of strength as they deal with their loss.  She is an inextricable part of the fabric of the mountain biking community and she will be missed.

Nov. 29, 2016, 6:58 p.m.
Posts: 2,061
Joined: Aug. 20, 2003
Donald Trump... Narcissist in Chief!

So… should we start placing bets on how long it'll be until he's assassinated?

Wants to kill the Fed?

Mike Pence is Trump's life insurance policy.

Oct. 13, 2016, 10:40 p.m.
Posts: 2,061
Joined: Aug. 20, 2003
Donald Trump... Narcissist in Chief!

I'm enjoying watching America choke on its own ignorant and arrogant hugeness.

Dec. 22, 2015, 12:52 p.m.
Posts: 2,061
Joined: Aug. 20, 2003
strength training discussion thread

Strength:

Chinups
Dips
Pushups
Single leg squats

If you get over 12 reps you'll need a way to make them harder.

Strength is the application of force against an external object. So, in the case of the push-up, you apply X amounts of force against the ground. The force production is essentially the same on the first rep as on the 100th. This means doing lots of pushups is not actually increasing strength but rather muscular endurance. (yes, I know this is simplifying the physics of the matter)

In order for strength to increase, you need to apply increasing amounts of force. This would mean (in the case of the push-up) weighting them. This obviously has limits and is incredibly impractical making it less than useful as an exercise for strength training. So what to do?

The simplest and most effective way is to use barbells as you can incrementally increase the weights. The best exercises using a barbell are those that use the maximum amount of musculature over the greatest, effective range of motion across multiple joints. Those exercises happen to be the back squat, deadlift, press, bench press. If you want to get strong, then your program must include these exercises.

To suggest chins, pushups, one-legged squats etc as the core component of a STRENGTH training program is an egregious error and based on a complete and total lack of understanding of what strength is and how one goes about acquiring it.

July 20, 2015, 7:38 a.m.
Posts: 2,061
Joined: Aug. 20, 2003
Looking for an Olympic weight set.

Shipping is always a killer :(

Consider shipping to Blaine, WA and picking everything up yourself. Though that might make less sense now with the CAD shitting the bed. If you go that route, 5dpackages in Blaine is $2 to pick-up.

Some other equipment companies worth checking out that might have competitive shipping (not all have iron though)
Again Faster: https://ca.againfaster.com/en-ca/shop/bumper-plates/
Werksan USA: https://www.werksanusa.com/
Iron Company: http://www.ironcompany.com/weight-lifting-plates.aspx

and last but not least, don't forget your fractional plates: http://ironwoodyfitness.com/products/olympic-2-in-fractional-plates Worth their weight in training gold :)

July 17, 2015, 11:10 a.m.
Posts: 2,061
Joined: Aug. 20, 2003
Looking for an Olympic weight set.

For iron plates, Ivanko makes a great product and guaranteed to be no more than 2% over and 0% under. Have a look at their Olympic Machined iron.

York also makes decent iron, and within 2% tolerance +/-.

Rippetoe just put out an informative video all about barbells, worth watching before you make your purchase: http://startingstrength.com/site/barbell_basics_starting_strength_equipment

June 23, 2015, 11:56 a.m.
Posts: 2,061
Joined: Aug. 20, 2003
squatting

a disciple of rippetoe i see. he has a lot of great knowledge but not all of it is geared to sport athletes, it's geared to strength athletes and primarily power lifters. not everything he says is gospel for everybody who squats.

the problem with diagnosing these things over the web is lack of info as to the lifter's goals and lack of visual as to what the lifter is actually doing. there is simply no replacement for correcting someone's squat while the coach/trainer is watching them.

as for the effectiveness of squatting on a rocker board it has it's place; particularly when it comes to using the deep muscles of the hip to remain stable under load while performing a relatively complex movement such as the squat.

Yes, while Rippetoe is a strength specialist (hence the name of the book containing "strength"). I disagree that it is not geared to other non pure strength athletes and sports. Improving strength is positively correlated with an improvement across all physical pursuits, so certainly is more broadly applicable to pretty much any human. There is no instance that I can think where an increase in strength (even if nominal) will not improve performance or quality of life.

It's not about being a Rippetoe disciple, its simply that there is a general void of excellent material by which people can self-teach themselves technique and generate an effective program. Wendler's 5-3-1 and much of what comes out of Westside are practically incomprehensible and not intended for anyone just getting started. My recommendation has nothing to do with my thinking that there is 'one-way', this is just the most readable, understandable and actionable resource available.

And I'll humbly disagree that the rocker board provides any additional benefit to the hips (barring any unusual injury) then simply getting stronger will have. I disagree for the same reason that I don't do any situps. What stress would a situp provide to someone that can 2x BW DL and squat 100+ of their BW? What deep muscles of the hips are not getting their share of the work when I squat 250# and all the balance and full range of motion required to do so? How is squatting my body weight on a wobble board providing any more beneficial stimulus that is not already surpassed by simply getting stronger under the bar? None. Zero. Zip. If I get my squat up to 300#'s the wobble board is not going to be a big deal. I'll never squat 300#'s on a wobble board.

June 22, 2015, 1:25 p.m.
Posts: 2,061
Joined: Aug. 20, 2003
squatting

The best advice in this thread so far is for you to pick up a copy of Starting Strength (3rd Edition) and read the squatting section which explains (in depth) why you need to squat BELOW parallel but not Ass to Grass. If you do not want to spend the $29.95 on this strength training gold standard, take a peek at some of these articles by the same author. You may want to pay specific attention to #4 if you are concerned about exacerbating knee problems.

http://pjmedia.com/lifestyle/2014/11/05/14-mark-rippetoe-strength-training-articles-3-videos-for-changing-your-life/

If you truly want to get stronger, you need to figure out a program (e.g. 3 sets of 5, 3x per week) and you will also need to incrementally LOAD your squats (e.g. add 5 or 10 pounds each session) in order to make progress in your strength (read: not more volume, but more weight). Your initial squatting sessions should not be so heavy/difficult that you have severe DOMS and you should be okay to train again after a day or two of rest. Giving yourself DOMS is counter-productive.

Wobble boards are a distraction from doing what truly matters to you; which is to get stronger. Being able to do back squats and manoeuvring a barbell on your back will do much more for your balance and 'little muscles' then vacuously waiving light weights around on an unstable surface. Think about it this way, will learning to squat 300# on a stable surface be more beneficial then only being able to only squat 150# on an unstable surface?

and for god sakes don't weight your heels or your fore foot in a squat. Weight should be evenly distributed across your foot and an iota of thought to the physics of the matter should explain the 'why' of that.

June 9, 2015, 8:30 a.m.
Posts: 2,061
Joined: Aug. 20, 2003
BBC News- How I Became A Drug Cheat To Test The System

Unfortunately the original Romano Roberts site is no longer up as he had some really interesting articles on PED's and sports. There was one related to Crossfit which I thought was incredibly informative and really highlighted the various dynamics at play e.g no organization really wants to catch their athletes, so….testing is done in a way that allows for some purposefully large wholes in the net.

Here is the article from the Internet time machine. Definitely worth the read if you're interested in steroids (and the politics) around their use:

https://web.archive.org/web/20140201063936/http://romanoroberts.com.mx/steroids-crossfit-and-the-crossfit-games-who-how/

June 9, 2015, 8:22 a.m.
Posts: 2,061
Joined: Aug. 20, 2003
Call me Caitlyn

Maybe it was the reality TV, but I wasn't too moved by Jenner's public transformation. Anyway, thought about the above sentiments when reading the following.

What Makes a Woman

I don't think Caitlyn is re-defining what it means to be a women as much as she is trying to define herself. I certainly don't think she is staking her "claim to dignity as transgender people by trampling on mine as a woman". Not sure who the person being quoted is, but I whole heartedly disagree with the first part of what is being said.

The point (and sad fact) of what Jon Stewart said, was soon as Caitlyn became a women, trying to define herself, she was automatically and systematically relegated (by both sexes, no less) to a tiny niche of being-ness: her looks. So as she tries to define herself, she ends up being defined in ways she probably wasn't expecting/wanting. Her only 'power' now will come from how good looking and fuck-able she can be.

If anything, transgendered/sexual people are restoring female 'dignity' by forcing some re-working of how we treat and categorize all sexes and genders.

June 3, 2015, 9:18 a.m.
Posts: 2,061
Joined: Aug. 20, 2003
Call me Caitlyn

"You see, Caitlyn, when you were a man, we could talk about your athleticism, your business acumen. But now you're a woman, which means your looks are really the only thing we care about."-Jon Stewart

Interesting to see how the coverage of Caitlyn Jenner immediately descended into a conversation about looks and fuckability. Welcome to being a women indeed!

http://mic.com/articles/120033/jon-stewart-made-a-brilliant-point-about-caitlyn-jenner-that-nobody-s-talking-about

http://www.thecomedynetwork.ca/video/player?vid=624469

June 2, 2015, 8:33 a.m.
Posts: 2,061
Joined: Aug. 20, 2003
Fitness Tracking - Excel

Are you simply looking to track the # of days that you exercise? If so, then wouldn't a simple calendar suffice? or are you wanting to monitor/measure a specific metric? Time? calories? km's logged? Figuring out what values you care about is going to determine what your excel looks like (here are some examples: http://www.makeuseof.com/tag/10-excel-templates-track-health-fitness/)

There are also plenty of free apps that will log a variety of metric and they all spit the data out into Excel for you.

June 2, 2015, 8:28 a.m.
Posts: 2,061
Joined: Aug. 20, 2003
strength training discussion thread

fyp…….

Your fix on XXX_er post actually makes it incorrect. "tele-skiing makes you a faster biker and biking makes you a stronger tele-skier". If you think this is true, then you probably don't understand what strength is. More biking does not make for a stronger anything really. More biking increases muscular endurance, but does not increase strength in any meaningful way. Strength is the application of force against an external object. The first pedal strokes produce no more force than the 100th as there is no increase in the force applied. The 100th rep may feel harder, but you are not having to apply any more force to complete the stroke.

A strength increase must be demonstrated by an increase in force production and not in volume (#'s of reps). Someone who deadlifts 500 pounds for a set of 5 is significantly stronger than a person who lifts 200 pounds for 20x.

Its a simplification, but hopefully illustrates the point. :)

May 14, 2015, 1:57 p.m.
Posts: 2,061
Joined: Aug. 20, 2003
deadlifts...losing grip

i am this point with deadlifts where the weight is limited by my grip. i try to do 4x10 but by the 4th set, it is down to say 6 due me just not being able to hold on to the bar

i've searched around and there seems to be different holding techniques (like more on your fingers than palm), and it isn't really helping

any suggestions? or is it pretty much that my grip will improve over time as i do the deadlifts, and just be patient? are straps not really the solution?

Are you hands unusually small or do you have short fingers? Hand size can be a limiting factor in being able to grip the bar tightly enough over multiple reps. If your hands are small, you could try your luck with a smaller diameter bar (eg. 'women's' oly bar.)

If you hands are of 'normal' proportions, here are some random thoughts:
- 4x10 is getting into 'volume' rather than strength work. As the DL gets heavier (and it should if you want to get stronger) you will need to decrease volume as you will not be able to adequately recover from the effort. If you want to increase your grip strength, why not try heavier and for less reps? eg. 1 or 2 sets of 5 once per week? increasing the weight week on week. If you are able to hold on to a set of 5 400# Dl's, I'm betting a set of 10 at 250# will be less of a problem.
-hook grip the last set. The hook grip gets more comfortable the more you use it, but lets face it, never feels great.
-mixed grip last set - make sure you pay attention to the bar being pushed out from your mid-foot by the supine hand.
-Checking to see where you are placing the bar in your hand when you set up. If the bar slides down, then you may not have your hands properly seated. (This Mark Rippetoe vid about grip, might be of use, though not specifically about DL Grip: https://www.youtube.com/watch?v=bTqNSgCmM2s). You may also need to re-grip between sets. There is not law that says you have to keep your hands around the bar for the full 10 sets.
-There is no law that says you can't re-set between reps, and you should be doing so if shit is getting out of wack. The 1-2 second pause/reset may be enough to get your through your last reps.
-Straps are NOT the solution. Increasing your grip strength is one of the added benefits of deadlifting. In the absence of a wrist injury or some other reason (needing to save your grip for something else) straps shouldn't be used/needed.

hope that helps!

Jan. 9, 2015, 3:07 p.m.
Posts: 2,061
Joined: Aug. 20, 2003
Shooting in France

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