Man I'm looking forward to Havili making a break this weekend and watching Aaron Smith chase 'After David'
Best posts made by Magpie_in_aus
RE: AB RWC squad
If this doesn’t make me get a FB account, nothing will. But nope, never going to happen. I’ll stick with The Fern.
No need to have two different sites with fake news and misinformed opinions.
RE: All Blacks v France Test 3
Just reporting back as have now come out of hungover state.
Rugby was great. Didn't view the whole game and can over only a few MVP votes.
First off....the stag on the stag doo. He didn't know anything about the trip, got picked up thursday from auck flown to chch had a night out. Friday we had a pub crawl road trip to Dunedin (he thought it was to Q-town as he thought he got inside word from someone). When we got to Dunedin he was that gone he thought we were in Qtown.
MVP's of the Friday: 3 Points: Random Maori guy at the pub in Ashburton doing 'magic tricks' for everyone including smoking a dobbie with his nostril.
2 points: Akira Ioane: Loved shouting pretty much the whole bar (was out with Laumape....both proving great team culture before a game).
1: The girl we got kicked out for being too thirsty and walking up to everyone in our group and trying to get them to go home with her (literally her first words).
Saturday: 10am beers followed by Hens party dancing lesson at stilitos for the stag and lappy after. Back to studentville for some backyard and drinking on the street then Octy and then rugby.
Stag did well with his '4 more years banner' Wallabies jersey and face painted jumping up anytime anyone scored.
MVP points: 3: The only hot stripper I think Dunedin has ever had
2: Goodhue and the other guys on debut still wearing their All Blacks Caps out in town (mention to him for looking like it was getting him a couple of birds)
1: Akira, again at the bar on Saturday buying big rounds. Recognised me off my face and chucked a drink my way.
RE: Ricky Gervais At Globes
I don't think your average fern reader is likely to be influenced too much by celeb wankery..
I didn't know there was such a thing as an average ferner... Just a bunch of above average athletes struck down by alcohol, girls and gambling and some mysterious injury just before they cracked it into the professional rugby ranks.
Latest posts made by Magpie_in_aus
RE: Ankle Advice
Here is an ideal way to transition down in your shoes. Big leaps from one extreme to the other isn't great
Here is a rant i previously wrote on another tread
Tips for running:
You have heaps of time before your run so I would try and completely change your running technique. I have worked with 100's of runners and this always leads to decreased overuse injuries, more running efficiency and even increased enjoyment with running.
Biggest change is work on changing your cadence (steps per minute) most recreational runners have 140-160 steps per minute. This leads to heel striking, increased stress through your joints, increased force through anterior aspect of the leg (aka shins), increased demand on your glute med to control more movement (from heel strike to toe coming off) usually as that fail/fatigue you will get a valgus strain on your knee.(knee going in and 'arches collapsing') causing knee injuries. The majority of people don't need anti pronating shoes they need to improve their running technique.
Step 1: Get a metronome on your phone. Your aim should be build towards running at 180 steps per minute at the same pace. This means more smaller steps ideally landing on your mid foot rather than your heel. Use the metronome while you run. This will feel weird and also make your calves burn....thats normal until they get use to it.
Step 2: Keep running how you normally do to keep your K's under the belt....I want you to transition to this new way of running over 3-6 months until its your new technique.
Start over the next four weeks doing either as a warm up or a session during your week doing 1km in this technique. I recommend week 1) 10x100m at your normal pace week 2) 5x200 3)3x400 4) 2x500 next week start running your first 1km (or what you can tolerate) in your new style and slowly increase 500m-k each week. I usually find when you can hit 5km you are onto a winner. No need to rush it.
Work on glute stability and control:
Do as many as possible of these a day: Single knee bends: Line your foot up on a line so its dead straight (will feel weird). Keep upper body upright and bend your knee. Dont worry about depth worry about keeping your hips square and try and get your knee over the line of your middle toes. Best in barefeet but try and do 1x10 all throughout the day you will improve quickly.
3x8 daily: Single leg glute bridge. Start with your hands/arms on the ground for support as you improve put one hand over your shoulder then both hands. Squeeze from your butt to lift up dont swing up from your leg. Once you can do that hit me up and I will progress.
Start foam rolling:
This sucks to start off with. Only start this program if you can do it for 21 days straight. If you can you will see progress if not you will just keep being sore.
1 roll = up and down
3 sets each day. Add one roll to just one of the sets each day. Start with 3x3 work up to 3x10.
Day 1: 3x3 rolls on each leg
Day 2: 2x3 and 1x4
Day 3: 1x3 2x4
Day 4: 3x4
If that doesn't make sense let me know.
The rolls at 3,4,5 will hurt way more than 8/9/10. Once you get to 3x10 it should just be mildly uncomfortable and just continue to do 1x10 either before or after your run.
Start progressing to slightly more minimlist shoes. This site is amazing. https://therunningclinic.com/en/minimalist-index/
Find a similar type of shoe and figure out your % when you need a new pair of shoes (probably every 3-6 months depending on K's. Try and progress 10-20% down the minimilist scale (less heel support). These shoes will be lighter and make running easier. If you have improved your running technique heel support is irrelevant. Every 100g is something like a 1% more oxygen efficency so lose weight both inside and out.
Load management. People blow out by increasing stuff too fast. Don't go and catch up on some K's by doing extra long runs or more long runs in a week. Stick to your program progress no more than 10% in either increase in distance or decrease in time. Its hard but worth it to avoid tendon overload.
Read a book called born to run its great. Also read you can't hurt me but take inspiration not training techniques from that crazy fucker. Also Unbreakable RUnner has a great training program in it (book)
Read all the above again and throw in the towel haha no just kidding get amoungst it, future you will thank yourself.
RE: Ankle Advice
I'm a qualified physio so is my gf we have both worked with world class athletes which I assume you are in that class....
I would sign up to this site https://atgonlinecoaching.com/ (I have no affiliation ) do one of their lower limb programs....game changer.
Would also add in some single leg balance work get to 30 seconds before progressing
- single leg standing with eyes open
- eyes closed
- eyes open on a pillow
- eyes closed on a pillow
Bench mark 20-30 single leg calf raises (with one finger on the wall for balance but no weight through that hand)
20 hops on the spot. Make a mark so you are practicing landing on that specific spot. Progress to making a small diamond or square shape. Hop to each corner and back to the middle. Keep balance and maintain landing on specific spots. Progress to triple hop for distance landing on the third hop.
If any don't make sense hit me up but the atg stuff is good get stuck in.not just for ankle but whole body stuff.
Follow a few guys who do it on insta
Keegan real movement (he just trained sbw before Canada using lots of this stuff)
RE: Pay to not see ads
Do you accept dosgy crypto ICOs I purchased that I new we're dodgy but half I sold for like 20-30x ROI? The other half ran off with the money. I still have the coins though.
Also was anyone the person who put 9.5k on the blues to win today? If so your shout if they win....also seek help.
RE: Pay to not see ads
one off or monthly payment
@Kirwan is just looking at the options now
I'm thinking we'll just turn the ads off completely. If people are willing to donate - great. If not, that's cool too
Does anyone think this is a bad idea?
Maybe posters could make their side bets result in a donation e.g. loser donates 20. Would be better than eating hats or Beiber a vat
RE: NBA season 2019/20
I was never a lakers fan but always loved his competitive streak. Over the last 12-18 months have watched so many of his interviews etc. Enjoyed his interview with Patrick David Bet
Also his podcast with lewis howes was good.
I watched about 3 hours of ESPN 2 this morning. Some amazing raw stories of all the stuff you never here all the other people he was constantly checking on/keeping in touch with/ giving up time for.
As someone who is chasing their own entrepreneurial dreams and loves basketball, he was someone I looked up to (more off the court/mindset wise)
RE: NBA season 2019/20
I'm genuinely upset about this. I don't draw inspiration from many people. He was one. Not just for his basketball ability but more so for his work ethic, mindset, early success outside of basketball and his dedication to his family.
I watched lots of his interviews one thing I remember is him talking about how he would helicopter back and forward to training so he could drop off and pick up his kids!
RE: NBA season 2019/20
@mariner4life crazy. That was garbage time. They were down by plenty and no need to go for that last shot. But the standing over him was too much. Then the same guy grabbed a chair. That'll be him. Allan Iverson almost went to jail for that and they didn't even have it on film. Albeit Iverson allegedly hit someone with the chair.
Have you watched the AI doco on netflix. He got fucked.
Update. Dexa done last Saturday worked out my macros on Sunday and been pretty close to hitting them each day.
Was a fatter c#$t than i predicted unsurprising after being a lazy blob eating crap while the misses was a way overchristmas. 117kg 24% on dexa (usually about 2-4% lower with calipers apparently which is what i will use for weekly measurements) 88kg lean muscle mass.
Think based on activity levels my maintenance calories are like 3400 and im planning on doing a cut early to get to around 105-107 so running off 2400 with 195g protein and 60/40 carb/fat macro split of the leftovers.
Have probably been slightly under due to guesstimate's of carbs at dinner. Will measure more strict next week. Aim is to lose 1.2kg a week. Have some blue tooth scales im measuring on every morning and taking a weekly average.
Workoutwise missed one in the first week because of starting on the Tuesday and timing not working.didnt want to do legs and basketball on Sunday. Just did ball and started week two on the Monday which was legs.
Following a program from Layne Norton. Throwing some decent weight around but often it's only 2-3 sets which is a change up from powerlifting. Way more high rep accessory stuff too. Honestly haven't been that sore.
Thought i would be after Monday as i did like 2x10 @145 deads and 3x11 @120 squats but was all good. Later in the week had 3x6 @170DL and 3x7 @140 square (different days) again not too bad.
Program is deadlifts twice a week squat 3x a week every other week and bench 3x a week on the opposite week. Working out five times a week. At the moment basketball twice a week.
Got it died yesterday so not tracking steps but will need too as previously i walked to/from old gym which was ages away now it's much closer. Use to hit 13k steps a day easy now aim is 10k.