http://ift.tt/1Xepf1h
Tuesday, 31 May 2016
EMSK REQUEST: Building a Home. How Not To Get Nickel and Dimed by Contractor
Any advice appreciated.
My family is building a beach home. We've had the land for 20+ years now, and after this summer, we will be tearing down the existing home and building a new one.
We found a builder who came highly recommended through friends and through other builders we know. The plans for the house are finished, and we are starting the process of getting the necessary permits. The general contractor builder has received all the bids from the subs, and we are ready to demo and build at the end of the summer in a few months. We have not signed a contract yet but we soon will now that we have the bids in.
Every step of the building process, we intend on relying on our builder friends not involved in the project for help to ensure nothing suspect is going on. But what other protections can we take to ensure the GC (and more importantly the subcontractors themselves) do not add on cost after cost and change order after change order that really drives the overall price of construction up. We realize there is always flexibility from the initial bid and final paid price due to various circumstances, but what do we do to ensure we are not taken for a ride?
Thanks in advance.
Monday, 30 May 2016
Critique My Program
I'm a big fan Jim Wendler's 5/3/1 training program as well as Chad Wesley Smith's Juggernaut program. I decided to try my hand at designing my own program. It's basically a program revolving around 5 main lifts: squat, bench press, deadlift, overhead press, and bent over barbell rows. Other accessorie work is mainly oriented toward eliminating weaknesses in overall fitness, so it includes lots of stretching and foam rolling for mobility work, some aerobic training for heart health, and some box jumping for acceleration training. It is a percentage based program that incorporates elements of block periodization, traditional western periodization, and AMRAP sets using the formula from 5/3/1 (though I don't think Wendler invented it) of weightreps0.0333+weight to estimate 1rm and autoregulate progression based on those results. Here it goes.
Number of Workouts per week: 4 Number of workouts per microcycle: 5 (except deload cycle, that's 4) Number of microcycles per mesocycle: 4 + deload (so the whole cycle is 6 weeks) Number of mesocycles per macrocycle: 4
Individual training session format: Pre workout/warm up: 5 minutes of dynamic stretching. Basically any routine will work. I have one that I've done for years, but unless someone specifically requests it, I'm not gonna post it. 5 minutes of foam rolling: I usually hit the legs and back here. Once again, any routine will work. 20 jumps, either on a box or just verticals, trying to accelerate as much as possible either way. This isn't conditioning. If you need rest between jumps, take them.
Strength component: One of the 5 exercises mentioned above. I plan to follow the order of Squat, Bench, Dead, Press, Row. Any order that doesn't involve working the same muscle groups directly twice in a row will work.
Note: warm up sets will be discussed later.
Mesocycle 1: (all sets are based on a percent of 1rm. This is either a weight that has been directly lifted for 1 rep recently (like last 3 months or so) ,or one that is estimated using the formula at the top.)
Microcycle 1: 70% 5x5 microcycle 2: 75% 5x5 microcycle 3: 80% 3x5 microcycle 4: 85% 1xAMRAP microcycle 5: deload: 60% 3x5 (note: since there are only 4 workouts in the deload cycle (this is to make each mesocycle last 6 weeks) 1 exercise will not be performed. I recommend this ordering of exercises for the week's workouts Row, Squat, Dead, Upper body push. For the upper body push, alternate each mesocycle between bench press and overhead press.)
Mesocycle 2 is exactly the same as Mesocycle 1
Mesocycle 3:
microcycle 1: 75% 5x3 microcycle 2: 80% 5x3 microcycle 3: 85% 3x3 microcycle 4: 90% 1xAMRAP microcycle 5: deload, same protocol as mesocycle 1 and 2
mesocycle 4: microcycle 1: 80% 5x1 microcycle 2: 85% 5x1 microcycle 3: 90% 3x1 microcycle 4: 95% 1xAMRAP microcycle 5: deload (same as before)
each cycle's 1rm is calculated using the weightreps0.0333+weight formula from the previous mesocycle's AMRAP set.
At this point, one could take a week off and do a test day to actually try to go up their estimated 1rm or even do a powerlifting meet. (still do the rest of the workout in this week, just no weights). Then I recommend taking a week off from any exercise just to recuperate and take a break, bringing the total macro cycle time to 26 weeks, or 6 months, so this can be run exactly 2 times a year.
Warm ups: As you can see, the work sets change depending on the cycle. The goal is to have a total of 10 sets per each training session including warmups. I recommend taking 10 and subtracting the number of work sets for the day to get the total number of warm up sets. The start with either the bar or a light weight and do 5 reps, then subtract the weight of the bar from the weight of your first work set and divide by however many more warm up sets you'd have that day. Then go up that amount (round if necessary) and do 4 reps, go up again, 3 reps, go up again, 2 reps, go up again, 1 rep, then if prescribed, go up again doing singles and so forth. For example, a warm up might look like this on a 3x5 week let's say the first work set is 225 lbs 10-3=7 45 lbs, 5 225-45=180 180/6=30 75x4 105x3 135x2 165x1 195x1 225x1 then the work sets
Aerobic Training: I like to do aerobic training after weight training. I prefer steady state at a moderate to vigorous pace (about 70% max heart rate) (I know this is controversial in the strength world. Heart health is more important to me than strength, but feel free to replace this with low intensity or super high intensity sprints if you want). Do this for 20 minutes. If you use low intensity, double it. The goal is to hit the CDC recomendations for aerobic activity, which is 75 minutes of vigorious aerobic work per week or 150 of low intensity work per week. It can be anything. I like cycling and swiming, but running, sled dragging, prowler pushing, even tire flipping or farmers carries are all appropriate.
Cool down: 5 minutes static stretching (once again, if anyone wants my routine in particular just ask, but almost any one will work.) 5 minutes foam rolling
Whew... That's it. Long ass post, but let me know what you guys think, or if there's something that not clear. It's a relatively complex program. The goal of the program is general strength and conditioning, but I feel like it would be appropriate for powerlifting. It's probably not very appropriate for bodybuilding or strongman due to lack of isolation and event work respectively, but it could probably be modified to be so.
Thanks for reading my long ass winded post, and I look forward to hearing what everyone thinks. :)
Sunday, 29 May 2016
Great dads make great dads
I am new to reddit and so happy that I have found this dad bloggers sub, I have a blog and I am quite new to the whole blogging thing and I would love it if some of you would read it and hit me up with some feedback about it. Thank you in advance.
Reasonably priced non-globogym in Los Angeles?
Looking for a gym with plenty of squat racks and bumber plates. Reasonably priced a must.
Dont need treadmills, elliptical machines, and a millions nautilus machines.
Any recommendations?
Currently training at la fitness aka globogym and my gym is 60k sqft but only has 1 squat rack (shameful!!)
Thanks.
EMSK: About this cognitive Bias | Don't always follow the leader [Video]
https://www.youtube.com/watch?v=_t1U7RAhS7Q
EMSK BeardyBoy - How to make a F#cking Great Mead at home
https://www.youtube.com/watch?v=puoJVwMeogY?sub_confirmation=1
Saturday, 28 May 2016
EMSKR How to reduce heel pain after long standing activity?
It feels like something around my heel is gonna be torn apart after I stand for quite long. I jog every weekend, move quite a lot but if I standing still for quite some time (waiting, grilling in party or funeral) my heel just starts to pain.
Tried changing shoes, using shoes extra comfy sole, sandals. Pain would go for a while if I completely lose my shoes.
Any tips on how to reduce this? I'm getting tired way faster standing still because of this pain than moving around
EMSK: Why Being Broke is a gift! The Power of Broke - Animated Book Review
https://www.youtube.com/watch?v=BePGOCqqyug
Friday, 27 May 2016
EMSK: How Goodyear welted Dress Shoes Were Made in the 1930's
https://www.youtube.com/watch?v=TZzisSt-wlI
Thursday, 26 May 2016
Routine suggestions for a knight
Odd title, I know. I'm training with my national team for the world-championship of HMB next year. Skim through this vid to get an idea of what HMB is
I already do weighted (armoured) jogging and resistance training both conventional and simulating weapon/shield technique with weights.
My question is, does anyone know of any other routines/types of exercise that would benefit strength and endurance in this sport? Thanks!
EMSK: Your sunglasses are not as dark as you might think they are.
When you're looking in a mirror while wearing sunglasses they appear darker to you than they actually are. This is because to look at your eyes the light has to travel through the shades two times. One time through the actual glasses and one time through the reflection of them in the mirror so the darkness multiplies. Remember that when you're sneakily checking out that hot girl over there.
EMSK Why You Shouldn't Always Be a Nice Guy - Animated Book Review
https://www.youtube.com/watch?v=VucYNcP-jpI
Wednesday, 25 May 2016
EMSK the four primals of a cow: round, loin, rib, and chuck
There are many regional names for cuts of beef, but if you know the primals you can determine how to cook most of them.
The loin and rib primals are the tender premium cuts, and can be grilled or pan fried. Round and chuck primals should be slow cooked as they are tougher meats and it takes longer to tenderize.
So if the meat department is marketing "chuck eye steak" for the grill, it is really a chuck roast they are slicing up as steak to make more money on it. That shit will be tough as hell.
Stolen from /u/Shazam1269: http://ift.tt/1XUPpoJ
EMSK how to stop wasting time and block reddit
It's easy to waste time when you have it. When you don't it can be difficult to drop those bad habits.
On mac:
- Open terminal
- type: echo "127.0.0.1 www.reddit.com" | sudo tee -a /etc/hosts
- You will have to use your system password to update.
- if you want to remove this you will need to 'sudo nano /etc/hosts' and manually remove the line.
On windows:
- Open Notepad as Administrator
- Using notepad edit: c:\Windows\System32\Drivers\etc\hosts
- Add "127.0.0.1 www.reddit.com" to the host file and save.
This will redirect any of your visits to www.reddit.com to your localhost. You can replace 127.0.0.1 with any other website that you want it to go to.
Monday, 23 May 2016
Muscle imbalance correction.
Hello all, former collegiate football player here.
Some context before I address my recurring issues. I'm about 4 years out of my playing days. Played 4 years of division 1 football as an offensive linemen. Was fortunate enough to start every game during my career without any major injuries. Went from about 315 lbs as an offensive tackle, am now down to a fit and functionally strong 255. Even with the weight loss and new found health benefits, a minor injury to my left knee that required arthroscopic surgery has led to some persistent weakness in my left quad, glute, and hip muscles.
Clearly a case of compensation on my right side. I love the big strength lifts - squat, deadlift, bench, etc. When I'm performing these lifts, especially with heavier loads, I find that I'm driving much more with my right side. This is a dual sided problem with uni-lateral exercises as I'm not only slow to increase my numbers, I'm also unequally dispersing the weight. Has anyone experienced similar imbalances and problems? Any recommendations for exercise to develop more muscle foundation to help increase my lifts?
Thanks!
EMSK (Request) How to pick out a good cologne/perfume.
So I'm running a little low on my smells and want to try out some new ones, what are some tips or tricks on how to find the best one?
Sunday, 22 May 2016
Saturday, 21 May 2016
[EMSK] How to make money in desperate times with few resources.
https://www.youtube.com/watch?v=oHKyjhFTLGo&index=6&list=PLmTUduwTB47IH9gZ4fjiN2T6p46n8G66_
EMSK When it's right to wear Nike's with a suit
I've always wanted to wear some fresh Nike's with a suit or blazer. What would be an appropriate occasion? What looks good?
[EMSKR] Things that my dad should have taught me instead of Youtube
Hi all,
My pops was never really around to teach me things like how to grill, go fish, change a spare tire, tie a tie or anything like that and I never specifically dove into anything that helped me acquire those skills.
I know it's relatively vague, but what are some things every guy should know that make them more useful or more of a handyman with diverse "manly" skill sets?
Friday, 20 May 2016
[EMSKR] DONT UPVOTE JUST LOOKING FOR A PREVIOUS POST: Types of engagement rings, diamond cuts. Was in chart form
Hi everybody,
A chard was posted within the last few months that had types of bands and diamond cuts.
My girlfriend recently mentioned it and im on a chase to find it. Thanks!
Thursday, 19 May 2016
Wednesday, 18 May 2016
EMSKR: How to set up an LLC and mistakes to avoid.
Hey business savvy people. We are looking at renting out our home and we've heard the best way to do it is by using an LLC. That way, any expenses on the home can be written off as business expenses and you pay less taxes through the LLC.
Can someone give me the rundown on exactly how to do this, and any common mistakes to avoid? For example, I've heard (but not sure if it's true) that I should only put one person (myself) on the LLC, and not my wife, because that somehow changes the amount of taxes you have to pay...?
We're in Colorado, if that makes a difference.
Tuesday, 17 May 2016
[EMSKR] How to play dice?
Hanging out at work with a couple guys while they throw dice and I have no idea how to play.
[EMSKR]: How to say you're not interested in another date?
I'm sure almost everyone has been there where the other person felt the date went a lot better than yourself (or vice-versa). What's the best way to say 'no thanks,' with the least amount of hurt?
I just went on one recently and basically I told her that enjoyed myself and that she was great, but I didn't feel any romantic connection. What are some of your 'best' ways to inform the other person, especially if you have a hard time telling people no, like myself.
Funniest video about pregnancy I've seen in a long time!
https://www.youtube.com/watch?v=M7GmDdtTBmg
Any interested Strength and Conditioning athletes in NYC? JDI Barbell
Hello all,
I have previously posted about our Weightlifting team in r/Weightlifting, but wanted to send an open invitation to any NYC athletes seeking a dedicated Strength and Conditioning or Powerlifting program.
We are operating out of a great space in Long Island City - fully equipped with lifting platforms and Eleiko and Again Faster Equipment. I want to extend the invite to any interested athletes.
Happy lifting!
JDI Strength
http://ift.tt/1XjnjD0 https://www.youtube.com/channel/UCD3PcKigR79KaZdKdiidSZw contact@jdibarbell.com
I'm having a difficult time understanding the Texas method, does this sound about right?
So, I'm changing my program to the texas method, and from what I understand - for squats at the very least (for example) -Monday is volume 90% of 5 RM of 275 = 245 5 x 5.
Then Wednesday is recovery day, and is 80% 195 2 x 5
Friday is intensity day, which would be 5 RM of 275.
Then the following week I would increase the weight by five pounds on Monday, Wednesday and Friday.
Does this seem correct? if not where am I going wrong and does this apply to all my lifts excluding the Dead-lift?
Thanks.
Monday, 16 May 2016
Sunday, 15 May 2016
Saturday, 14 May 2016
EMSKR - Need help with dead mouse smell
For the love of God help me!
So we've moved into a new house and it's across from a big park. And a mouse has come into the house. We laid out some poison but, as is my luck, the mouse ate it and has died in the wallspace!!!! It is stinking my house out and becoming unbearable. We have tried putting bowls of vinegar, bowls of bicarbonate soda, got a cupboard dehumidifier box. It's not getting any better and we just don't know what to do. Anyone out there know any tricks or have some tips? Hardware store guys suggested knockinf a hole in the wall and removing it. I'm in a rental so this course of action is not an option.
My guess would be that we're needing something to dry the air in the area and the mouse out but any suggestions for action are appreciated
EMSK: Circumstances do not make a man, but reveal him [video]
https://www.youtube.com/watch?v=pn4_xoDRZww
Friday, 13 May 2016
improving deadlift?
what are some ways I can improve my deadlift besides changing up set and rep schemes. my squat is 405 (below parallel, been confirmed, not ego) and my deadlift is only 425 so im just confused as to why it is only 20lbs more than my squat. thanks
Thursday, 12 May 2016
Wednesday, 11 May 2016
Tuesday, 10 May 2016
EMSK: Learn to Accept and Grow from Criticism
Whether at work or in your personal life, people are going to provide you with feedback.
It could be your boss telling you that you should be careful with how much time you spend on Reddit or your spouse saying he/she'd appreciate more help around the house.
In these situations it's easy to immediately throw up your defenses. It's actually your natural impulse. We all have a strong sense of self preservation and any comment coming towards us telling us that we're wrong about something or have room to improve is hurtful and received as a threat.
What we miss out on in becoming defensive and presenting excuses is the ability to grow.
Yes, it's possible that what you're being told is inaccurate, totally based on emotion, or just totally wrong. And you'll know if that's the case.
But you'll know when there's at least a kernel of truth in what you're being told, because it'll hurt.
Take some time to think before you respond. Yes, you may need to defend yourself, but not always. Sometimes the appropriate response is a "I'm sorry" or "I'll do better" or "I didn't realize I was doing that".
The ability to learn, change, and adapt is essential at work, at home, and for human survival in general.
I'm not saying this to imply that you should be walked over (anticipating comments here), but to say that sometimes others have a degree of insight into our behavior that we lack about ourselves.
EMSK: Have the new "teammate" take all the notes.
At my office we hired a new "teammate". We are all busy and meetings are a fucking waste of time. The new hire has no fucking clue what they are doing but takes excellent notes. They don't actually contribute to anything but has decent typing skills.
We told the newbie that we really appreciated their efforts. The beauty is that we can now focus on actual work and promotions while newbie sits in pointless meetings and does the bitch work.
I may not be an Executive Vice President but I have a secretary, kind of. The beauty is they think it is a good career move. When they overheard us talking about a lack of good coffee they started going on coffee runs, and are even learning to fix the copier. HR doesn't always come through but this time they did the office a solid.
EMSK: Rapidly Gain Momentum at a New Job
Starting a new job, you're likely to know very little about your actual responsibilities and roles. It's probably going to be 3-6 months until you actually become valuable to your boss and colleagues, and are actually going to be a hindrance to them, regularly needing help.
You need to prove your usefulness quickly, and get them on your side.
I suggest you find something that everyone hates doing and become very good at it.
In my organization, we have lots of meetings. I quickly found that no one liked keeping notes during these, recording the attendees, important discussions, and future action items.
Though I wasn't knowledgeable in my core responsibilities yet, I became the "notes guy" who took great notes for every meeting I was in, and within a year, was being invited to meetings well above my pay grade with Directors, and VPs.
By building good will doing something that people didn't like, I was able to ask for help from others easily, and was quickly getting face time with people higher up than me.
Find the thing in your office that people don't want to do, and show that you're willing to be a team player early on.
It pays off.
EMSK: Self Check Out like a Pro
Next time you're checking out at the grocery store, avoid the annoying chatty voice trying to "help" you at the self checkout.
Follow These Two Steps and avoid the headache (and earache)
First, locate and press the Volume Icon
Second, Mute
You're now good to checkout with a ton of racket.
You'll still get the "bleep bloops" to let you know you're checking items but you won't have to listen to obnoxious reminders about things that every man knows.
Cheers!
Monday, 9 May 2016
EMSK HOW TO BE A CREATIVE GENIUS By Following Batman's Habits
https://www.youtube.com/watch?v=oQI3T1_qxo4
EMSK: How to hack my listening skills? Is there an app for that?
I'm a terrible listener.
I fill in words, nod too much, make grunting sounds, and hurry the person along.
I believe in the concept of "stretch hacks" where you experience something more extreme than what you're trying to fix, to help make easier what you're trying to fix.
I just read an interesting article on how listening to someone who stutters can improve your listening skills (because you need more patience, more consideration, etc.).
Anyone got any ideas / app suggestions to hack listening skills?
EMSK: How to Answer When She Asks About a Dress She's Wearing
It's a trap. When your girlfriend or wife asks "How does this look on me?" or "Does this make me look fat?" Every guy panics because if you phrase your answer the wrong way, you know you're dead.
Try this:
- If it's a compliment, compliment her.
- If it's a criticism, blame the clothing.
So:
- "You really look great in that dress" or "That shirt really brings out your eyes."
- "That dress doesn't look right on your butt/arms/boobs/whatever." or "That shirt looks funny right through here."
It's all in the framing of your answer. You're not lying to her. She honestly wants your opinion, you just have to make sure you're coming off the right way.
Sunday, 8 May 2016
Saturday, 7 May 2016
EMSKR: How to buy a house
My wife and I are starting to think about buying a house. We will be first-time home buyers and have no experience with this at all. The most we know is we'll have to get a mortgage but we don't even know how to go about getting one. Any advice or resources you could recommend would be highly appreciated. Thank you!
Father of pro League player Xmithie overcome with happiness after his son's team pulls off an incredible underdog victory [x-post /r/CLG]
https://twitter.com/GayleKimberly/status/728908181389221888?ref_src=twsrc%5Etfw
Friday, 6 May 2016
Thursday, 5 May 2016
Came here for my bi-annual tear fest... It's cleansing.
I wish this sub was more active, but man, onions a plenty even with videos i've seen before.
EMSK: About jury duty (USA)
Personally I have always been removed via Peremptory Challenge during voir dire, I think because my profession is trained to think critically and not emotionally when resolving issues. One side or the other hates this and the other loves it.
EMSKR Dealing with foot sweat!
Its so bad, that every few months- I have to switch out shoes. Cause they start to smell like death. Help!
Most effective 4 week training program?
Hey all. Just a little background. I've been a powerlifter / crossfitter for about 3 years, though I've dabbled in strongman exercises. I work out 3 times a week on average. This is enough to maintain decent physique: 5'10, 200lb, maybe 15% bf or so.
I have 4 weeks of vacation coming in August, and I decided I want to try something different. I want to 100% dedicate my vacation to increasing my strength and lowering my bf % as much as physically possible. I have unlimited access to one of the best equipped gyms in the country. You name it, they have it. And since I'll be able to go during weekday hours, the place will be nearly empty.
So my main question is this: how would you theoretically structure this 4 week block to absolutely maximize muscle gains and lower bf%?
There are 24 hours in a day. I've got an initial draft of a typical daily schedule. Copy and paste the following and change the hours according to your opinion. Legend: 5 = heavy exercise (powerlifting, strongman, etc), 4 = light exercise (rowing, biking, stretching, etc), 3 = other activities (eating, cooking, laundry, showering, etc), 2 = rest (reading, TV, etc), 1=sleep.
Will need a minimum 3 hours a day for other activities, and I'm guessing sleep will likely need to increase to 10-12 hours a day.
00:00: 1 01:00: 1 02:00: 1 03:00: 1 04:00: 1 05:00: 1 06:00: 3 eating / showering 07:00: 4 stretching / rolling 08:00: 5 strongman 09:00: 3 eating 10:00: 4 cycling 11:00: 4 abs, stretching, rolling, 12:00: 5 strongman 13:00: 3 eating 14:00: 2 reading 15:00: 5 strongman / lifting 16:00: 4 rowing (3 minutes on, 7 minutes off) 17:00: 3 eating
18:00: 3 shower / chores 19:00: 2 reading / TV / snack 20:00: 1 21:00: 1 22:00: 1 23:00: 1
Specific exercise recommendations are welcome. Nutritional advice definitely welcome. My calorie intake obviously needs to go way up, and eating clean won't be a problem either. My only supplements are whey protein isolate. I will not be using steroids; my goal is to find out what I can accomplish physically with food, exercise, and pure discipline.
Remember, this isn't a "what would you do", it's a "what would you make me do". Don't go easy on me just because you can't see yourself doing this.
Thanks in advance
EMSKR: What to look for when viewing a house
I've got my first house viewing tomorrow, what less-obvious things should I look for that would serve as red flags?
Wednesday, 4 May 2016
EMSKR: How to deal with a coworker who complains non stop
As the title says I have a coworker who is constantly complaining and swearing, generally about the work and our bosses. Its a real mood killer, energy drain and slows down everyones work. Thanks for any tips.
EMSK: that hard wood lump charcoal is the only way to properly grill
https://www.youtube.com/watch?v=v7Rmzr3lkJs
EMSK: DIY - old school canvas, denim and metal weatherproofing video
https://www.youtube.com/watch?v=0sg1sGk2eNs
Tuesday, 3 May 2016
Monday, 2 May 2016
EMSKR - Something To Punch The Shit Out Of In My Apartment
So after having to put $700 into drywall repairs, window replacements, and door replacements, I'm thinking I want to finally get a punching bag.
The problem is I live in an apartment made out of cardboard. Can't hang anything from the ceiling. Walls are thing enough to hear the guy upstairs farting.
I know I'm going to get replies with people telling me to just go on a run or do some pushups, but there's a certain feeling you get from savagely beating someone's face in that regular exercises don't provide.
Is there a noise-less, free standing punching bag, or punching bag alternative?
Sunday, 1 May 2016
EMSKR: What power tools are the most widely useful
It's birthday time, and we recently moved into our own house where we want to do some minor renovations and repairs. Basically, the only power tool I currently own is a pretty old cordless drill (battery lasts a good 10 minutes), a circular saw, a lawnmower, and grass trimmer.
What tools are going to give me the most bang for my buck if I'm wanting to fix stuff up around the house? Like I said, it's birthday money (~$250), so I'd like to stock up rather than wait until I need the tools.
EMSK: BeardyBoy - Unboxing my next video
https://www.youtube.com/watch?v=a3AubCHc_kE?sub_confirmation=1
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