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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The Athlete, The Patient, The Training Log, And a Modest Proposal-by Jonathon Sullivan MD, PhD, SSC

This is sort of continued article from Dr. Jonathon Sullivan that i linked in 2014. here:

Worth reading 🙂


Many of the parameters tracked by modern physicians are esoteric, misunderstood, or even useless. We’re just not as sure as we used to be that PSA and fecal occult blood screening are really as useful as originally touted. Body mass index (BMI) has become its own punch line. The healthiest, strongest people I know have BMIs that put them squarely in the “very obese” range, and we all know “lean” people who are easy to break. Blood pressure, HbA1c, glucose tolerance, and serum lipid monitoring are important to different extents, and all have their place, but unfortunately the knee-jerk medical response to abnormalities in these values is to prescribe some new pills and see what happens.

Usually the parameters respond to the pills in a way that makes the doctor smile, even as the patient’s health continues to deteriorate. Because his real problems aren’t the parameters – his real problems are the underlying pathologies and behaviors that threw those parameters out of whack in the first place. The patient smokes. He’s fat. He’s sedentary. He never lifts anything heavier than a mega-burrito. He only bends over when he drops his Vicodin on the floor. Eventually, he will pester his doctor into writing for one of those neat little electric scooters so he can toodle on down to the Krispy Kreme in style.

But, goddamit, he takes his statin. So his cholesterol levels will be golden, baby. Mission Accomplished.

The next time you go to see your primary care physician, bring a copy of your training log. If he’s never seen you or your log before, copy off the whole damn thing and take it to your appointment. When you follow up in six months or a year, take a copy of what you’ve done since your last visit. Hand this painstakingly collected physiological data to your confused, bemused, astonished doctor, and say:

“Here’s my training log. It documents continuous improvement in various physical, performance, and lifestyle parameters that correlate strongly with my health and well-being. It shows the frequency, formulation, route of administration, and dosage of my exercise medicine, and how I’ve responded to it. It should be part of my medical record.”

Because, whether he puts it in your file or (bad doctor!) throws it away, it is part of your medical record. Maintain it accordingly, with diligence and discipline and care, like a good patient. Like a physiologist. Like an athlete.

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Bees like elderflower

Wednesday, June 22nd 2016. It was time for 6. or 7. round of “harvest” for elderflower. We like to make a syrup with elderflower so now is the one of last days to collect some more flowers, before they dissapear.

During the day, temperatures are already above 30 C, so i started early in the morning, 6:15. Just in time to reach the woods before the sun starts hitting in the open.
Made 40km of mostly trails, nice singletracks deep in the woods. Enjoyed picking the elderflower that smells so intense these days.

Second or third batch of elderflower i picked in the woods closer to my home, but they were not so fragrant like this from the hill (around 700-800 m above sea level). So i think it has to do with the clean air, different altitude where it grows and gets that wonderful, powerful fragrance.

Like the tea or coffee that is harvested higher in the mountains and is regularly more expensive because of different surrounding, the cleaner air and rain i guess.

This bee made a good company for some 30 seconds. I watched how she jumped over the flower looking for the nectar. Just managed to take a photo while i was holding the flower and then she disapeared, without saying goodbye 🙂


One friendly bee!

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Can You Put Your Kids on a Strength Training Program? – Mark Rippetoe

“Kids can safely go to the gym and do the exercises for the sake of having fun. This is in fact the same thing done by most adults who go to the gym, and there’s absolutely nothing wrong with it. If the kid views it as play, and the parents have enough sense to let it be play, that’s just fine. Adults who do this are, in my opinion, wasting time that could be spent more productively by actually training, because the deliberate process of getting stronger benefits every other physical parameter, and more effectively accomplishes the purpose of going to the gym.

But kids can’t train, because they can’t recover.

If you try to add weight to a kid’s lifts every time you take him to the gym, he will get injured. He will get mad at you. And he will not get stronger like you can, because he’s a kid. Kids should be allowed to just play, as long as they play safely. That’s what childhood is for, and you only get to be a kid once. There will be plenty of time to train later, but now, let’s have a dirt clod fight, build a fort, and maybe do some squats with dad. As long as it’s fun.”


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