**Marcus's HIT Dungeon**

[almostgone]

Going to pm you some very good tricks what will make you squat perfectly and reap the benefits. Just busy at moment but i will get you in the hole

Would you shoot me a copy of that info, Marcus?


Stay out of my hole...exit only.

[hammerheart]

I'm flat footed too but do just fine. How are the squat shoes helping? Also have you learned to sit back when squatting? If you can deadlift fine squatting shouldn't be a problem. It sounds like you just have to squat more and let your motor skills improve for the move. Knees inward and forward leaning is technique. Widen the stance and point goes out just a tad. Try box squats. Get a box with a height 5-10cm below your knee so your hip and knee is parallell when you sit. Pause for 1-2s, lean back, to get up you have to lean forward and then push. This will make it so you use glutes more than quads and after a couple reps you learn to sit back when you go down, and teaches you the motor skills to use glutes, hams and quads to squat efficiently.

Yes the shoes are helping indeed, about technique there's improvement to be made.

There's different kind of flat foot, does yours look like this? This is relaxed.

[hammerheart]

Leg press- 1 w/u, Work 1- ( feet wide ) - 9 reps. Still stuck @ 760 lbs.

Set a new PR today same weight 8 reps I believe that's a good enough result after two months only of training legs.

[Capebuffalo]

Holy Shit

[guitarzan]

Holy Shit

Not bad for natural

[Capebuffalo]

Not bad for natural

Me at the end of this comp. lol

[cousinmuscles]

Yes the shoes are helping indeed, about technique there's improvement to be made.

There's different kind of flat foot, does yours look like this? This is relaxed.

Nope lol that looks fucked up. Anything you can do to improve them? I just have a 100% flat sole. Looks like your ankle isn't properly aligned either. I don't know how this would impact lifting...

[hammerheart]

Nope lol that looks fucked up. Anything you can do to improve them? I just have a 100% flat sole. Looks like your ankle isn't properly aligned either. I don't know how this would impact lifting...

It requires surgery to be corrected. It's genetic, got it from mother's side, worsens with aging and mine is worse than hers already lol.

Other than that strengthening the tibialis posterior might help.

I don't know either, perhaps is something worth asking an expert about.

[cousinmuscles]

It requires surgery to be corrected. It's genetic, got it from mother's side, worsens with aging and mine is worse than hers already lol.

Other than that strengthening the tibialis posterior might help.

I don't know either, perhaps is something worth asking an expert about.

Yep ask a doc who specializes in this. I'd get the surgery. Have fun doing leg extensions for a while lol. It does look dangerous to lift heavy when you have joints misaligned like that though...

[hammerheart]

Yep ask a doc who specializes in this. I'd get the surgery. Have fun doing leg extensions for a while lol. It does look dangerous to lift heavy when you have joints misaligned like that though...

I can partially correct the issue if I mind it, but like I said previously not so much in dx cause it's worse there and/or because of weaker dx calve.

Neither leg pressing nor deads bother my joints, it's just squats cause I guess it's already hard the get to correct mechanics. That's why I said I should look into split squats, sissy squats lunges etc. Leg extensions LOL.

I also believe it's best if I get a pair of flat shoes with no heel unlike those I got. In fact, already noticed the issue when squatting light at home with them on, had no problem if using socks alone. Think about it, this issue makes my whole body lean forward. It's a no brainer that adding an heel won't help.

[cousinmuscles]

I can partially correct the issue if I mind it, but like I said previously not so much in dx cause it's worse there and/or because of weaker dx calve.

Neither leg pressing nor deads bother my joints, it's just squats cause I guess it's already hard the get to correct mechanics. That's why I said I should look into split squats, sissy squats lunges etc. Leg extensions LOL.

I also believe it's best if I get a pair of flat shoes with no heel unlike those I got. In fact, already noticed the issue when squatting light at home with them on, had no problem if using socks alone. Think about it, this issue makes my whole body lean forward. It's a no brainer that adding an heel won't help.

I had no clue. I don't even know how it turns out. What do you mean by dx?

[hammerheart]

I had no clue. I don't even know how it turns out. What do you mean by dx?

sx = left dx=right

[almostgone]

Yes the shoes are helping indeed, about technique there's improvement to be made.

There's different kind of flat foot, does yours look like this? This is relaxed.

Knew a guy in high school that had that same condition although I don't know if it was to the same degree. He called it "waddle footed". Would squat shoes with an orhthotic be an option if you don't opt for surgery? Something similar to what is discussed here:
https://www.sportsinjuryclinic.net/s.../overpronation

[almostgone]

Oh, man. Yesterday zapped me. Taking it easy today. Legs are cooked.

[kelkel]

Holy Shit

Saw that. I wonder when he's gonna pull a Dallas McCarver?

[charger69]

Legs today. Non-squat day:

Bike for 5 minutes to warm up:

After warm ups:

Extensions 3 working app 20 reps each
Verticals: 3 working 10-15 reps not much rest between sets
Sumo style squats with 100 lb dumbell (between leg style): 3 sets slow and deep. Really liking the feel from these.
Dumbell lunges single leg: 2 sets 15 ish reps.

Solid day. Legs will feel it tomorrow.

I have been on and off here and I have had discussions with Marcus.
Why are you such high reps? Also, I am trying to get a bigger sweep and I am doing Sumo stances on most of the quad exercises. (Squat, leg press, hack). Any comments?



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[almostgone]

Saw that. I wonder when he's gonna pull a Dallas McCarver?

Not long, I'm afraid. You can see it in his eyes.

[Capebuffalo]

Saw that. I wonder when he's gonna pull a Dallas McCarver?

I’m sure his bp is under control

[charger69]

I just turned 51

You are a spring chicken yet. LOL

Happy belated birthday.


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[clarky.]

hi everyone, Kel what was the name of that independent supplement web site again. I had it but lost lots of stuff out my phone.

[kelkel]

www.examine.com

[clarky.]

Shoulders and traps from tuesday are very sore, and chest it total destroyed from yesterday. Rest the day, just watching tele with the mrs.

Not working saturday so me and the mrs and my wee girl are going away fishing , so looking forward to it. Taking the tent ect so will be staying in the mountains .

[clarky.]

www.examine.com

Thank you very much Kel. Did you get my reply PM ?

[clarky.]

Hope everyone is doing well, AG you ok mate ?.

[almostgone]

Hope everyone is doing well, AG you ok mate ?.

I'm good, buddy. Missed a bit of lifting doing the job search/ interview stuff and there's no more third shift now, so I'm on second shift. Getting into this new schedule slowly, but am getting my lifting in.
Y'all in good shape over there?

[clarky.]

I'm good, buddy. Missed a bit of lifting doing the job search/ interview stuff and there's no more third shift now, so I'm on second shift. Getting into this new schedule slowly, but am getting my lifting in.
Y'all in good shape over there?

Yes mate, PM you the mora bed time for me .

[tarmyg]

Heavy day. Been working out all week and today I felt like I just had to get a good conditioning session in and I did. Left it all on the floor. Could hardly drive my scooter back home.

1. Bench Press
Build to 7RM - built to 110kg

2. Deadlift
Build to 7RM - built to 150kg

3. Conditioning
For Time:
50 Wallballs - 10kg
40 Calorie Row
30 Overhead Squats - 43kg
20 Burpee Bar Muscle-ups
30 Overhead Squats 43kg
50 Wallballs - 10kg

4. Cool down
3.5km walk with 10kg vest

[tarmyg]

One of the guys wants to do CrossFit Team Series this year so we are teaming up. Had not planned this one and it starts September 19. The good thing I can test my idea around Halotestin at 5mg ED during this time and see what effect it will have. Will be very interesting. Just got some of that today!

[cousinmuscles]

One of the guys wants to do CrossFit Team Series this year so we are teaming up. Had not planned this one and it starts September 19. The good thing I can test my idea around Halotestin at 5mg ED during this time and see what effect it will have. Will be very interesting. Just got some of that today!

Cool. From a pharmacy?

[tarmyg]

Cool. From a pharmacy?

Thaiger is a registered company in India but not allowed to sell their things here. That is of course not a hinder considering where I live but I would not 100% call it pharma but it is as close as you are going to get.

[Capebuffalo]

One of the guys wants to do CrossFit Team Series this year so we are teaming up. Had not planned this one and it starts September 19. The good thing I can test my idea around Halotestin at 5mg ED during this time and see what effect it will have. Will be very interesting. Just got some of that today!

Looks like it was in a knife fight.

[tarmyg]

Looks like it was in a knife fight.

I agree. Not sure what happened there.

[almostgone]

Looks like it was in a knife fight.

I agree. Not sure what happened there.

Think it is part of the "diversion" process?

[charger69]

One of the guys wants to do CrossFit Team Series this year so we are teaming up. Had not planned this one and it starts September 19. The good thing I can test my idea around Halotestin at 5mg ED during this time and see what effect it will have. Will be very interesting. Just got some of that today!

Halo is pretty toxic. I was taking 20 for 2 weeks and then 40 for 1 so you are not taking much, but it is for the short term only because of toxicity.

[tarmyg]

Halo is pretty toxic. I was taking 20 for 2 weeks and then 40 for 1 so you are not taking much, but it is for the short term only because of toxicity.

Within what timeframe did you feel the effects of this Charger? Trying to plan my usage a bit.

[almostgone]

Within what timeframe did you feel the effects of this Charger? Trying to plan my usage a bit.

Even @ a low dosage watch your HCT, Tarmyg. LOL, I can also say miberolone does NOT stack well with halo.

[tarmyg]

Even @ a low dosage watch your HCT, Tarmyg. LOL, I can also say miberolone does NOT stack well with halo.

Had to Google that one :-) Would this then apply to Deca also?

[almostgone]

Shouldn't be an issue at your dosage, but keep any eye on HCT and BP anyway. Deca does affect my Hct a tad more than test cyp or enanthate .

[tarmyg]

Shouldn't be an issue at your dosage, but keep any eye on HCT and BP anyway. Deca does affect my Hct a tad more than test cyp or enanthate.

Appreciate your input as always! Thank you.

[charger69]

Within what timeframe did you feel the effects of this Charger? Trying to plan my usage a bit.

I switched up a lot in the last three weeks. SonI cannot say this was it, but I was the best to date so I did something right. I even timed my carbs right for the first time


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