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Thread: **Marcus's HIT Dungeon**

  1. #57481
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    Quote Originally Posted by marcus300 View Post
    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.
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    Quote Originally Posted by cousinmuscles View Post
    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.

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  3. #57483
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    Quote Originally Posted by almostgone View Post
    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.
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    Holy Shit
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  5. #57485
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    Quote Originally Posted by Capebuffalo View Post
    Holy Shit
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    Not bad for natural

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    Quote Originally Posted by guitarzan View Post
    Not bad for natural
    Me at the end of this comp. lol

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    Quote Originally Posted by hammerheart View Post
    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.

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    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...

  8. #57488
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    Quote Originally Posted by cousinmuscles View Post
    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.

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    Quote Originally Posted by hammerheart View Post
    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...

  10. #57490
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    Quote Originally Posted by cousinmuscles View Post
    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.

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    Quote Originally Posted by hammerheart View Post
    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?

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    Quote Originally Posted by cousinmuscles View Post
    I had no clue. I don't even know how it turns out. What do you mean by dx?
    sx = left dx=right

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    Quote Originally Posted by hammerheart View Post
    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.

    Click image for larger version. 

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    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
    There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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    Oh, man. Yesterday zapped me. Taking it easy today. Legs are cooked.
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    Quote Originally Posted by Capebuffalo View Post
    Holy Shit
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    Saw that. I wonder when he's gonna pull a Dallas McCarver?
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    Quote Originally Posted by kelkel View Post
    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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    Quote Originally Posted by kelkel View Post
    Saw that. I wonder when he's gonna pull a Dallas McCarver?
    Not long, I'm afraid. You can see it in his eyes.
    There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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  18. #57498
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    Quote Originally Posted by kelkel View Post
    Saw that. I wonder when he's gonna pull a Dallas McCarver?
    I’m sure his bp is under control

  19. #57499
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    Quote Originally Posted by marcus300 View Post

    I just turned 51

    You are a spring chicken yet. LOL

    Happy belated birthday.


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    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.

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    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 .
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    Quote Originally Posted by kelkel View Post
    Thank you very much Kel. Did you get my reply PM ?

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

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    Quote Originally Posted by clarky. View Post
    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?
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    Quote Originally Posted by almostgone View Post
    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 .
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    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
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    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!
    Last edited by tarmyg; 08-10-2018 at 08:02 AM.
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    Quote Originally Posted by tarmyg View Post
    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?

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    Quote Originally Posted by cousinmuscles View Post
    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.
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    Quote Originally Posted by tarmyg View Post
    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.
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    Quote Originally Posted by Capebuffalo View Post
    Looks like it was in a knife fight.
    I agree. Not sure what happened there.

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    Quote Originally Posted by Capebuffalo View Post
    Looks like it was in a knife fight.
    Quote Originally Posted by tarmyg View Post
    I agree. Not sure what happened there.
    Think it is part of the "diversion" process?
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    Quote Originally Posted by tarmyg View Post
    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.

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    Quote Originally Posted by charger69 View Post
    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.

  36. #57516
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    Quote Originally Posted by tarmyg View Post
    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.
    There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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    Quote Originally Posted by almostgone View Post
    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?

  38. #57518
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    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 .
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    Quote Originally Posted by almostgone View Post
    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.
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    Quote Originally Posted by tarmyg View Post
    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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