Left to right: Min-Jae Kim, Vladimir Sedov, and
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Sa Jae-Hyouk1) It's a tragedy Whitney Houston has passed away. I saw a few Facebook statuses belittle her because of her past troubles or that she was a celebrity. She was an amazing philanthropist and cared very much for the welfare of others.That about wraps it up for this week. Until next time!
2) The heel on weightlifting shoes do wonders for squats. Although I don't know if anyone is keen to buy shoes solely for squats, but guys who have a pair of old dress shoes can use them as a substitute. There's also the trick of sliding a 2.5 or 5 lb. plate under each heel.
3) Coaches Michael Hartman and Nick Horton have started an Olympic weightlifting podcast called Weightlifting Academy. Be sure to follow it. Both are very knowledgeable on the sport.
4) I've reduced my caffeine this week to one cup of black tea. As an alternative a drink I've been making is hot water with diced ginger. The flavor gives a soothing spice which is especially nice in winter.
5) Another recent change I've done is to stand more instead of sit, namely when using my computer. Initially I felt my legs becoming tired but after roughly 2 months of it now I don't like to sit for long periods.
6) I recently finished the following books,
- Krishna: The Beautiful Legend of God
- It's introduction is information heavy but the translated text is very reader friendly with footnotes supplementing other details.
- Championship Weightlifting
- This was a great book and he covers a variety of topics such as coaching, injuries, and lifters from the 1950s. One feat Kono highlights was squatting 360 lbs. for 20 reps at a bodyweight of 154 lbs. That's more than double his own bodyweight.
- It's Your Biz
- I got this book for free. It explains many of the components and points to consider before starting your own business.Right now I'm reading Art of War. The translation is very succinct. I still have to read it carefully to understand the language better but it's not superfluous like other translations.
7) I picked this word up from Art of War,
viscount - (vie-count) - n. - A son or younger brother or a count.
8) On the lighter side of Facebook, Boris posted this unique video...Mr. Ando: Peng peng or human?
EXERCISES TESTEDAside from that I also had a few personal reasons for selecting the Romaleos.
- SN/CL: Pitching my weight forward while maintaining a deep knee bend is much simpler than before. I drop under the bar with ease and receive it in a very solid squat.
- SPLIT JERK: My feet felt glued to the floor in the split jerk. Recovering to a stand was a smooth transition.
- SN DROP: No problem at all - I could sink fairly quick without balance or ankle flexibility being an issue.
PROS
- SQ: I could care less for shoes to squat in but I did try front and back squats. I was able to keep my torso more upright. That makes sense because of the heel.
- The heel runs proportional to the shoe size. Many shoes are made with a set heel height. (The other exception is Risto)
- The double straps run in opposite directions to better secure the foot and they do it very well. A single strap is commonly found on most shoes and shoes with double straps have them run in the same direction.
- It comes with two insoles. Pictured below is the bottom view but the tops are actually covered with the same material as the inside lining of the shoes.
- TOP: The flat thin and soft insoles are for regular training which gives the shoe a more sneaker-like feel.
- BOTTOM: The harder and thicker insoles are meant to be worn in meets. It's composed of a hard rubber material (or plastic, not sure) and offers arch support.
CONS
- The new training insoles are different compared to the previous model. It's a flat piece of material whereas before it had more contours to it. Also, the insoles are not labeled to distinguish which is for training and which is for competition.
- Currently this and the Adidas adiPower are the most expensive weightlifting shoes available.
- The TPU heel might not suit those who prefer a traditional wood heel.
- Apparently advice was taken from Crossfit athletes. This can be a bit unsettling since Crossfit and Olympic weightlifting are not the same. Although the only changes made were a more flexible forefoot area and making the shoe lighter by 50 grams.
- Only two colors are available to choose from, but a Nike rep has stated more colors will be released around August.
OTHER THOUGHTS
- As I walked around between sets, my toes had enough space in the front of the shoe. The sides were a tight fit and give arch support. It felt a bit loose around the back of the foot but no problems yet.
- It's a large shoe yet surprisingly light.
- The competition insoles should be worn in training sessions prior to a meet to become accustomed to them.
- For any type of exercise footwear the inside tends to gets warm. If odor is a concern, stick a dryer sheet in each shoe to keep them smelling fresh.
From my initial assessment the shoes are definitely good and I'm happy with my purchase. How they hold up after years of training sessions is another story.
- I've predominantly worn Nike shoes and have had no complaints with the brand.
- I wanted a proportional heel and wider toe box area. The former seemed logical and narrow shoes tend to restrict my toes.
- Throughout my online search I couldn't find negative feedback. It seemed like a good sign that it was a quality product.
Strength training is similar to watering a plant. It can't be done all at once in a short amount of time or the plant dies from too much water. Water the plant too little and infrequently then it withers away and dies.
A consistent schedule to water the plant is necessary to ensure it grows and matures well.
How can a person arrive to a destination before they've departed? The metaphor isn't meant to be understood in the literal sense. The passage's context describes an individual being close-minded and whose opinion is already formed. Read it once or twice more to let the text sink in.
Why should it be only the man who knows how things alternate and whose heart approves its own judgements who has such an authority?
The fool has one just as he has. For there to be 'That's it, that's not' before they are formed in the heart would be to 'go to Yueh today and have arrived yesterday.'
Affirmation: They're looking for someone to agree with them instead of learning more and expanding their knowledge.
Dismissal: It's not congruent with what they think thus making it incorrect.
Ignore: The information isn't understood and therefore not registered in their mind.
This is a great start for anyone who needs more direction. Most importantly, keep in mind everyone starts out the year strong but loses sight of their goal within a month or two.
Strength Training Gives the Best Results
- It also improves performance in cardio activities such as running.
- If you don't have access to a barbell you can do bodyweight exercises or purchase a dumbbell/kettlebell.
- I've posted workouts in the past. The Anne Meets Jane program is great for beginners.
Be a Role Model
- Contrary to what you think your goal is not only about your self. Your choices affect friends or family who are also looking to lose weight.
- Reinforce positive decisions by remembering what you want. In turn others will do the same by your influence and look to you for support.
Use Common Sense
- You know the basics. A product that advertises it's healthy probably isn't healthy. There aren't vegetable commercials but it's commonly known they're nutritious.
- The very least exercise should do is work up a light sweat and feel a bit challenging. Otherwise, can you really say you did something?
Add a Fast
- I grabbed this one from Mike T. Nelson - add a day without eating. You can drink water, plain tea, or black coffee (duh, no milk or sugar!).
- A day without food won't be the end of the world. If it's really tough, eat but space out the time between meals until you're able to fast the entire day. [Mike's full article]
- A bonus to fasting is it also frees up time that is spent on cooking and eating. Use your newfound time to do other things during this day.
The Minimum
- All is not lost for those truly busy individuals who have a jam packed schedule. Exercising 3, 4, or 5 days it isn't always feasible. However something is better than nothing.
- Workout 1-2 days using 2-3 exercises. For example, some squats and farmer's walks is a quality training session. Be sure to make it count.
- If I had to choose 4 exercises to prescribe someone for the New Year? Back squat, dumbbell bench press, chin-ups, and conventional deadlift.
