What Your Doctor Doesn’t Know About Squats-by Mark Rippetoe

“The below-parallel squat is the best exercise in the entire catalog for whole-body strength, power, balance, coordination, bone density, joint integrity, and mental toughness – good things to develop if you don’t have them. Learn to do them correctly, start out light and go up in weight a little each workout, and watch the improvement happen faster than it ever has before.”


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The Prescription is a Program-by Jonathon Sullivan, MD, PhD, SSC

When we prescribe a medicine, we need to be a bit more perspicuous and precise. A proper prescription for any medicine must specify the formulation, route of administration, dose, frequency, and ideally the therapeutic targets and duration of that medicine.

 Strangely enough, a proper training program (as opposed to merely exercising) specifies exactly the same parameters. A proper training program specifies exercise selection (formulation and route), loading and volume (dose), frequency (training days) and therapeutic targets (performance and body composition goals).

 When it comes to exercise medicine, the prescription is a program. Anything less will not do.


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Sunny days are gone

And one photo from my ride few days ago when it was still sunny, although the temperature was some 15 C on top of the mountain.

Waiting and hoping for some sun days, till then looking at the rain and waiting for the first snow.

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Warmup-by Mark Rippetoe

“Squats require that you do some position stretching for the bottom of the movement, a few light squats, and an appropriate progression in weight from the empty bar up to the work sets using proper technique. And that is all. No jumping around in the floor, no 100 air squats, no goofy walking, no stretching other than assuming the bottom position a couple of times. Just get warm under the bar, add weight, and squat.”


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The World’s Ride

Amazing cycling photos from around the world!

Steve McCurry's Blog

The bicycle is the noblest invention of mankind.
– William Saroyan

West Bengal, India West Bengal, India

Kabul, Afghanistan Kabul, Afghanistan

The bicycle is the most civilized conveyance known to man.
Other forms of transport grow daily more nightmarish.
Only the bicycle remains pure in heart.
– Iris Murdoch

Indonesia Indonesia

China China

Bicycle Haiku
Wheels  carried me from
Youth to middle to old age
Never complaining.
– Kay Earle

Angkor Wat, Cambodia Angkor, Cambodia

Rajasthan, India Rajasthan, India

The first real grip I ever got on things
Was when I learned the art of pedaling
– Seamus Heaney

Bangladesh Bangladesh

Morocco Morocco

My two favorite things in life are libraries and bicycles.
They both move people forward without wasting anything.
The perfect day: riding a bike to the library.
– Peter Golkin

Mali, Africa Mali, Africa

Nothing compares to the simple pleasure of riding a bike.
– President John F. Kennedy

Kabul, Afghanistan Kabul, Afghanistan

Cuba Cuba

Whenever I see an adult on a bicycle, I have hope…

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“Once Again, Terrible Exercise Science Gets Praised by Mainstream Media”-Mark Rippetoe

Basically, the study compared the effects of two stupid, inefficient ways to get stronger and bigger, and then correctly determined that they are both equally stupid and inefficient.

No competitive strength athlete in the entire world will change training programs on the basis of this study — because they all know that to be stronger you have to lift heavier weights in the squat, press, and deadlift, usually for five reps or less.

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Sony HDR-AS50 action cam-short overview

Few days ago i purchased SONY action cam HDR-AS50 (why do they give them such complicated names?🙂 )
Separately  i had to buy bicycle mount for handlebar and strap mount for helmet.
All in all, with some discounts i got, it cost me 178 USD.
In the package, there is underwater housing capable to go 60m under the sea (for 30 minutes). I will not go that deep, just 4-8 meters maybe, but it will come handy for recording underwater landscape on my holiday.
Today i made first video while riding with my kid to kindergarten and then to work.
Videos need some processing and i will update this post later on.

In the meantime, here are more specifications and pictures of the cam.



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