300 on 21th or 22nd??

Bryan · Post by **Bryan** » Thu Mar 19, 2009 9:44 pm

galapogos wrote:OK, wet weather program will be as you prescribed, but I'd still like to try my concoction one rainy day...

do ur style lor...i ish follower...

kacie · Post by **kacie** » Thu Mar 19, 2009 10:21 pm

Helen sounds good.

keithzhoulw · Post by **keithzhoulw** » Thu Mar 19, 2009 10:24 pm

the murph is enjoy to let a non 300ers tremble in my seat

Steph_Parker · Post by **Steph_Parker** » Thu Mar 19, 2009 10:53 pm

keithzhoulw wrote:the murph is enjoy to let a non 300ers tremble in my seat

huh?

Canuck eh · Post by **Canuck eh** » Thu Mar 19, 2009 10:55 pm

Steph_Parker wrote:
keithzhoulw wrote:the murph is enjoy to let a non 300ers tremble in my seat
huh?

All your base are belong to us

Post by **galapogos** » Thu Mar 19, 2009 10:56 pm

Steph_Parker wrote:
keithzhoulw wrote:the murph is enjoy to let a non 300ers tremble in my seat
huh?

kantang ish no understand wans...

Steph_Parker · Post by **Steph_Parker** » Thu Mar 19, 2009 11:01 pm

galapogos wrote:
Steph_Parker wrote:
keithzhoulw wrote:the murph is enjoy to let a non 300ers tremble in my seat
huh?
kantang ish no understand wans...

wot has this got to do with kentang?!
i really catch no ball in keithzhou's line.
too chim alr... speak simpler english pls.

kacie · Post by **kacie** » Thu Mar 19, 2009 11:03 pm

uh, i didn't get it either.

Post by **galapogos** » Thu Mar 19, 2009 11:04 pm

kacie wrote:uh, i didn't get it either.

coz chiu ish also kantang...

kacie · Post by **kacie** » Thu Mar 19, 2009 11:05 pm

galapogos wrote:
kacie wrote:uh, i didn't get it either.
coz chiu ish also kantang...

yeah well, do you mind explaining it then mr snooty?

Post by **galapogos** » Thu Mar 19, 2009 11:08 pm

It means...the murph is enjoy to let a non 300ers tremble in my seat

So simple, I cannot break it down any more leh. Haiz...how to explain 1+1=2?

Steph_Parker · Post by **Steph_Parker** » Thu Mar 19, 2009 11:11 pm

i'm guessing, just guessing wot he meant was...
the murph is for him to sit down and enjoy watching us suffer...while he trembles in his seat.

Weib · Post by **Weib** » Thu Mar 19, 2009 11:16 pm

change the enjoy to enough.

kacie · Post by **kacie** » Thu Mar 19, 2009 11:19 pm

galapogos wrote:It means...the murph is enjoy to let a non 300ers tremble in my seat

So simple, I cannot break it down any more leh. Haiz...how to explain 1+1=2?

piece of shit. i'll bend your will with my powerful mandarin.

Post by **galapogos** » Thu Mar 19, 2009 11:21 pm

kacie wrote:
galapogos wrote:It means...the murph is enjoy to let a non 300ers tremble in my seat

So simple, I cannot break it down any more leh. Haiz...how to explain 1+1=2?

piece of shit. i'll bend your will with my powerful mandarin.

My will is still straight leh, how?

kacie · Post by **kacie** » Thu Mar 19, 2009 11:23 pm

galapogos wrote:
kacie wrote:
galapogos wrote:It means...the murph is enjoy to let a non 300ers tremble in my seat

So simple, I cannot break it down any more leh. Haiz...how to explain 1+1=2?

piece of shit. i'll bend your will with my powerful mandarin.
My will is still straight leh, how?

uh, not now. on sund.

vicvic · Post by **vicvic** » Thu Mar 19, 2009 11:26 pm

i'm out for this week's as well. you guys knock yourselves out man.

Bryan · Post by **Bryan** » Fri Mar 20, 2009 7:16 am

kacie wrote:
galapogos wrote:
kacie wrote:
galapogos wrote:It means...the murph is enjoy to let a non 300ers tremble in my seat

So simple, I cannot break it down any more leh. Haiz...how to explain 1+1=2?

piece of shit. i'll bend your will with my powerful mandarin.
My will is still straight leh, how?
uh, not now. on sund.

can u even converse mandarin for 5mins smoothly??

xarope · Post by **xarope** » Fri Mar 20, 2009 9:20 am

Bryan wrote:i suggest we do something which doesnt require us to hog too much equipments.... cos anytime somebody might wanna use..the bench are the HOT equipments u know...

True. Couple (3) of options:

1) Does E1 have a couple of medicine balls? We can do uneven plyo pushups instead.
2) any swiss balls? We can do piston presses on them (much harder).
3) lastly, floor presses. I tried with a 16kg and 24kg KB this morning, not much core work, but really hits the pecs; maybe if we combine with a half TGU on each side (like the Sonnen version), then it would be e.g. 10 on one side of half TGU, then the other side; also means we cut down on the number of DBs we need.

xarope · Post by **xarope** » Fri Mar 20, 2009 9:46 am

galapogos wrote:OK, wet weather program will be as you prescribed, but I'd still like to try my concoction one rainy day...

It still looks really hard to setup and scale for more than a couple of people. Let's consider...
3 rounds:
3xclean - 95-135#? (sub with high pull or DB clean if cannot)
8xOHP - 65-95#?
8xdeadlift - 135-185#?
12xpullup
8xsquat - 135-185#?

So we need 4 bars minimum, since you can't transition from DL to Squat easily (even if you or KC are happy to clean the 185lb BB to the squat start position after you finish).
We need a rack dedicated for the squats.
Whichever rack we are using, we can't do the pullups.
For OHP we either clean to the OHP, or need another rack.

So 4 bars+ 3 racks.

Another way might be:
3xclean+press ~75%BW
6xdeadlift ~1.25%BW
9x DB thrusters
12x pullups

For the %BW, we break into weight classes (75%/125%, using mid pt for the weight, rounding to nearest 5kg):
40-50kg: 35kg/55kg (45kg*.75 and *1.25)
50-60kg: 40kg/70kg (55*.75 and *1.25)
60-70kg: 50kg/80kg (etc)
70-80kg: 55kg/95kg
80-90kg: 65kg/105kg
>90kg: 75kg/125kg

or we just have two broad categories, male/female
male: 50kg C+P, 80kg DL
female: 25kg C+P, 40kg DL

no racks, 2-3bars, some DBs. Some people will struggle, some people will breeze through, depending on their strength levels. *shrug*

[edit] oops, I think I should take out the DB thrusters considering the C+P before. Hmm, some other dynamic lower body push oriented movement, anybody? Tuck jumps from ATG position? Jumping lunges?)
[/edit]

kacie · Post by **kacie** » Fri Mar 20, 2009 9:57 am

Bryan wrote:
kacie wrote:
galapogos wrote:
kacie wrote:
galapogos wrote:It means...the murph is enjoy to let a non 300ers tremble in my seat

So simple, I cannot break it down any more leh. Haiz...how to explain 1+1=2?

piece of shit. i'll bend your will with my powerful mandarin.
My will is still straight leh, how?
uh, not now. on sund.
can u even converse mandarin for 5mins smoothly??

you doubt me? you shall suffer as well!

M.Hunter · Post by **M.Hunter** » Fri Mar 20, 2009 10:02 am

Earplugs everyone.

Post by **galapogos** » Fri Mar 20, 2009 10:02 am

kacie wrote:
Bryan wrote:
kacie wrote:
galapogos wrote:
kacie wrote:
galapogos wrote:It means...the murph is enjoy to let a non 300ers tremble in my seat

So simple, I cannot break it down any more leh. Haiz...how to explain 1+1=2?

piece of shit. i'll bend your will with my powerful mandarin.
My will is still straight leh, how?
uh, not now. on sund.
can u even converse mandarin for 5mins smoothly??
you doubt me? you shall suffer as well!

ok this sunday we shall only speak mandarin to kc...

kacie · Post by **kacie** » Fri Mar 20, 2009 10:03 am

galapogos wrote:
kacie wrote:
Bryan wrote:
kacie wrote:
galapogos wrote:
kacie wrote:
galapogos wrote:It means...the murph is enjoy to let a non 300ers tremble in my seat

So simple, I cannot break it down any more leh. Haiz...how to explain 1+1=2?

piece of shit. i'll bend your will with my powerful mandarin.
My will is still straight leh, how?
uh, not now. on sund.
can u even converse mandarin for 5mins smoothly??
you doubt me? you shall suffer as well!
ok this sunday we shall only speak mandarin to kc...

smth suddenly cropped up.

Steph_Parker · Post by **Steph_Parker** » Fri Mar 20, 2009 10:17 am

speaking Chinese is good...

Post by **galapogos** » Fri Mar 20, 2009 10:29 am

Steph_Parker wrote:speaking Chinese is good...

sorry, but "she more wai lee" and "bu mind bai" doesn't count as chinese.

vicvic · Post by **vicvic** » Fri Mar 20, 2009 10:33 am

galapogos wrote:
Steph_Parker wrote:speaking Chinese is good...
sorry, but "she more wai lee" and "bu mind bai" doesn't count as chinese.

sexposed~

peter · Post by **peter** » Fri Mar 20, 2009 10:39 am

sorry, but "she more wai lee" and "bu mind bai" doesn't count as chinese.[/quote]

What kind of chinese is that?!

Post by **Twxian** » Fri Mar 20, 2009 10:40 am

that one is potato chinese...

Steph_Parker · Post by **Steph_Parker** » Fri Mar 20, 2009 1:44 pm

peter wrote:sorry, but "she more wai lee" and "bu mind bai" doesn't count as chinese.

What kind of chinese is that?![/quote]

it's a typing error.
dun listen to them.

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