One thing is glaringly obvious about the Coast Guard’s medium endurance cutters: they are old. Real old. According to the Sixteenth Edition of the Naval Institute Guide to Combat Fleets of the World, 15 of the Coast Guard’s 28 medium endurance cutters are over 45 years old, and only three of them were commissioned after music superstar Taylor Swift was born. You could say they are due to be replaced.
Fortunately, the Coast Guard has been working on a replacement. They call it the Heritage-class Offshore Patrol Cutter, and according to a handout WATM obtained at the 2018 SeaAirSpace expo in National Harbor, Maryland, it will be replacing all 28 of the medium-endurance cutters currently in service.
A Reliance-class medium endurance cutter. Most of these ships are over 50 years old.
These cutters, the first of which will be named USCGC Argus, will pack a 57mm gun (like the National Security Cutter and Littoral Combat Ship), as well as be able to operate a helicopter. Globalsecurity.org notes that the cutters will displace 3,200 tons and will have a top speed of at least 22 knots.
The Coast Guard currently operates 14 Reliance-class cutters, from a class of 17 built in the 1960s. Three of the vessels were decommissioned and transferred to allied navies. These vessels displace about 879 tons and have a top speed of 18 knots. Their primary armament is a 25mm Bushmaster chain gun, like that used on the M2 Bradley.
A Famous-class medium endurance cutter. These vessels can be equipped with Harpoon anti-ship missiles and a Phalanx close-in weapon system.
The other major medium endurance cutter is the Famous-class cutter. This cutter comes in at 1,200 tons, and has a 76mm OTO Melara gun as its primary armament. It has a top speed of just under 20 knots, and is also capable of carrying two quad Mk 141 launchers for Harpoon anti-ship missiles and a Mk 15 Phalanx Close-In Weapon System (CIWS).
Finally, there is the Alex Haley, an Edenton-class salvage tug acquired by the Coast Guard after the United States Navy retired the three-ship class. Two sisters were transferred to South Korea. It does remain to be seen how 25 Offshore Patrol Cutters can replace 28 older hulls, though.
The Chinese military has deployed military personnel and armored medical vehicles to Germany for joint drills, a first for the Chinese People’s Liberation Army as it attempts to forge closer ties with Europe.
The joint exercise — Combined Aid 2019 — is focused on preparing troops with the medical service units of the Chinese and German armed forces to respond to humanitarian crises, such as mass casualty incidents and serious disease outbreaks, China’s Xinhua News Agency reported.
The exercise follows a cooperative military medical training exercise in 2016 in Chongqing, where the PLA and the German Bundeswehr practiced responding to an imaginary earthquake scenario.
“We’ve seen China increasing its participation in these kinds of activities. It provides a low risk means to demonstrate its commitment to global governance, which may help reduce anxiety about its growing military capabilities,” China watcher Matthew Funaiole, an expert at the Center for Strategic and International Studies, told INSIDER.
“Training exercises also help improve its coordination and logistics, which is helpful for the modernization process,” he added.
Chinese troops in Germany.
The PLA’s paramedical forces have been stepping up their participation in this type of cooperative training. These troops have even been deployed to humanitarian crisis zones, such as the Ebola outbreak in certain parts of Africa.
Yue Gang, a retired PLA colonel, told the South China Morning Post that there may be more to the Chinese military’s activities than preparing for crises.
“The PLA in the future will need to go abroad to protect China’s overseas interests in countries along the Belt and Road Initiative,” he explained. “If there could be some basic mutual trust and understanding with NATO forces, the risk of potential conflict could be greatly mitigated.”
The Belt and Road Initiative refers to a massive Chinese-led project designed to position China at the heart of a vast, far-reaching global trade network.
Wany Yiwei, a European studies expert at Renmin University of China, stressed that uncertainty as a result of the Trump administration’s “America First” policy has created new opportunities for China and Europe.
“As the leader of the EU, Germany has said that Europe should take charge of its own security,” he told the Hong Kong-based SCMP. “It is also a brand new world security situation now, as both China and Europe would want to hedge their risks in dealing with the US.”
Jorge Benitez, a NATO expert with the Atlantic Council, told Stars and Stripes that “the presence of the Chinese military in Germany for this exercise creates very bad optics for Germany, NATO and the US and is a cheap propaganda victory for China.”
Last year, the Chinese People’s Liberation Army-Navy (PLAN) conducted its first combined exercise with the European Union Naval Force (EU NAVFOR) in waters near China’s new military base in Djibouti. It marked an unprecedented level of cooperation at that time.
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.
A former Boeing official who was subpoeaned to testify about his role in the development of the 737 Max has refused to provide documents sought by federal prosecutors, according to the Seattle Times, citing his Fifth Amendment right against forcible self-incrimination.
Mark Forkner who was Boeing’s chief technical pilot on the 737 Max project during the development of the plane, was responding to a grand jury subpoena. The US Justice Department is investigating two fatal crashes of the Boeing jet, and is looking into the design and certification of the plane, according to a person familiar with the matter cited by the Seattle Times.
The Fifth Amendment provides a legal right that can be invoked by a person in order to avoid testifying under oath. Because the amendment is used to avoid being put in a situation where one would have to testify about something that would be self-incriminating, it can sometimes be seen by outsiders as an implicit admission of guilt, although that is not always the case.
It is less common to invoke the Fifth to resist a subpoena for documents or evidence. According to legal experts, its use by Forkner could simply suggest a legal manuever between Boeing’s attorneys and prosecutors.
Forkner left Boeing in 2018, according to his LinkedIn page, and is currently a first officer flying for Southwest Airlines.
The Justice Department’s investigation into the two crashes, which occurred Oct. 29, 2018, in Indonesia, and March 10, 2019, in Ethiopia, is a wide-ranging exploration into the development of the plane. The investigation has also grown to include records related to the production of a different plane — the 787 — at Boeing’s Charleston, South Carolina plant, although it is not clear whether those records have anything to do with the 737 Max.
Preliminary reports into the two crashes that led to the grounding — Lion Air Flight 610 and Ethiopian Airlines Flight 302 — indicate that an automated system erroneously engaged and forced the planes’ noses to point down due to a problem with the design of the system’s software. Pilots were unable to regain control of the aircraft.
The system engaged because it could be activated by a single sensor reading — in both crashes, the sensors are suspected of having failed, sending erroneous data to the flight computer and, without a redundant check in place, triggering the automated system.
Grounded Boeing 737 MAX 8 aircraft in China following the crash of Ethiopian Airlines Flight 302.
The automated system, the Maneuvering Characteristics Augmentation System (MCAS), was designed to compensate for the fact that the 737 Max has larger engines than previous 737 generations. The larger engines could cause the plane’s nose to tip upward, leading to a stall — in that situation, MCAS could automatically point the nose downward to negate the effect of the engine size.
The plane has been grounded worldwide since the days following the second crash, as Boeing prepared a software fix to prevent similar incidents. The fix is expected to be approved, and the planes back in the air, by the end of this year or early 2020.
During the certification process, Forkner recommended that MCAS not be included in the pilots manual, according to previous reporting, since it was intended to operate in the background as part of the flight-control system, according to previous reporting.
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.
Every year, more than 200,000 service members transition from military to civilian life, joining more than 18 million Veterans to form one of America’s largest and strongest communities. But like most big transitions in life, this one is not easy. Since its inception in 2010, Team Red, White & Blue (Team RWB) has been helping Veterans stay active, connecting to their new communities and developing a resilient mindset. Today, Team RWB is 217,000 members strong, with chapters across the country. Volunteer leaders run these chapters, and collectively, they host nearly 40,000 events per year.
Providing Veterans more opportunities
Through a newly formalized partnership (signed memorandum of understanding) with the Department of Veterans Affairs, VA stakeholders will have access to Team RWB’s wide-ranging network of events, providing Veterans and supporters everywhere opportunities to connect at the local, regional and national levels.
In addition, Team RWB will work with local VA staff to bring the power of the Eagle network to communities across the country. Events range from hikes to yoga classes, to preparing care packages for deployed service members.
“Team RWB is a non-profit organization, but in that, we are so much more, ” says Mike Erwin, founder and Executive Director of Team RWB. “We are a movement and an identity, a mindset and a community that challenges and supports each other. We are accountable to each other, especially when it comes to creating healthy habits in our post-military lives. Through this new partnership with VA, Team RWB is positioned to engage every Veteran in our country—to help them re-discover the power of physical activity in their lives. And through that, a sense of pride, confidence, purpose and belonging.”
Last fall, Team RWB released a mobile app to engage Veterans wherever they are throughout the day. The Eagle app makes it even easier to discover nearby events and participate in virtual challenges like last month’s March Madness Challenge that had states competing with each other. In May, a new update will introduce social networking, the ability for members to create events and more.
Born for the Storm
As Team RWB prepares to celebrate its 10th year, the organization has rolled out a new mantra for its Veterans: Born for the Storm. It’s a virus now, but it could be something else by the fall. Life is unpredictable and adversity is certain. Team RWB knows that every Veteran has persevered through numerous physical and mental challenges while serving the nation, and reminds its Veterans that they have the character to weather whatever storms they may be facing.
Team RWB is fired up to partner with VA and wants you to explore the idea of joining the Team and becoming active in virtual challenges right away. You, the Veteran community and our country, will be better for it.
Whether your personal gym goals are to bulk up or slim down, most people find themselves getting stronger the more they workout. Seems pretty straightforward, right? It makes sense that the more reps you do, the stronger you become.
Unfortunately, that’s a freakin’ myth — and you should stop believing it this instant.
Sure, when you first pick up a weight and curl it a few times, you’ll increase the size of your muscle. But, over time, your body will get used to managing the resistance and start moving it around like it’s no big deal. After a while, you’ll notice that the weights you once had trouble lifting aren’t so heavy and your gains have plateaued.
It sucks, but it happens all the time. Fortunately, there is a way to combat this issue and resolve it sooner rather than later.
Observe the glorious gif above. On the surface, it looks like this strong dude is lifting two human beings like it isn’t sh*t — because that’s precisely what he’s doing. The question is, how did he get to that level? The answer is straightforward: The key to gaining strength is to consistently lift heavier weights. Don’t let yourself get comfortable.
When you challenge yourself by lifting heavy weights in a controlled setting, you tear your muscles fibers. When those fibers are rebuilt, they’re made stronger. Your body will adjust to the amount of weight you’re lifting. So, if you don’t up the resistance regularly and challenge yourself, your body won’t understand that it needs to provide more energy to lift the load.
After your lifting session is complete, it’s essential that you take in the proper amount of protein and calories to allow those muscles to heal. After you repeat this process enough times, the weight that felt heavy just a few weeks ago probably doesn’t give you much trouble.
This highlights the importance of a gym philosophy, which states “overload over time.” This means, simply, that you should be gradually increasing the weight load in order to consistently fail toward the end of your sets. Over time, you should remain overloaded. But you should always give yourself the time needed to recover — if you’re going to the gym three to five times a week, diversify your areas of impact. Toss in a lower-body workout between your upper-torso days.
In short: Always challenge yourself and always give yourself time to recover. It’s breaking and rebuilding that makes us strong.
Former Army Ranger and West Point grad Matthew ‘Griff’ Griffin isn’t your average vet entrepreneur. He came up with the notion of building something of value when he was serving in Afghanistan during the early phases of the war, way before there was much of a logistics footprint in place. He saw that the Afghan people were in need of more than protection from the Taliban. They needed basic goods and services.
“I saw Afghanistan as a place to leverage the power of small business owners making a difference,” Griff said. “The region could benefit from more micro loans and fewer armored vehicles.”
When Griff left active duty he returned to Kabul doing some clinic work, but beyond that he wanted to find a way to assist with the country’s stability by creating a manufacturing base, starting with a single factory he stumbled across on the east side of the capital. The factory had the infrastructure; it was just a matter of what to manufacture.
As he was leaving the factory he found a flip flop on the floor — it was unique and a little funky, the kind of design Griff thought might resonate with fashion-minded millennials. He held it up and asked the factory manager if he could make them, and the Afghan local said sure. Combat Flip Flops was born.
Griff and his brother procured the materials from a far eastern supplier and got everything set up, but they’d no sooner returned to the U.S. than they were informed that the factory was shutting down — a casualty of the volatile socio-economic climate of Afghanistan. But the brothers were undeterred, plus they had a lot of money wrapped up in the materials sitting in the factory in Kabul.
Without any U.S. military assistance — the most effective way to operate, according to Griff — they went back in on a private spec ops mission of sorts, one designed to salvage what they could from their investment and work that had been accomplished already.
“We rented a ‘Bongo’ truck and packed the inventory of flip flops into bags designed to hold opium,” Griff said. “We were riding around the streets of Kabul trying to look inconspicuous, two white guys sitting on a pile of opium bags.”
They stored the 2,000-some pairs of flip flops in a warehouse on the outskirts of Kabul, and as they did a closer inspection of their wares they realized that the quality was such that they couldn’t be sold. They wound up giving all of them away to needy Afghans, which was better than nothing but not up to the standards of Griff’s vision.
They found another factory, and once again secured a supplier (and paid for it using Griff’s credit card), and this time failure came even faster and the factory closed down before any materials for the order of 4,000 pairs had been shipped. It was time for a more dramatic pivot in the business plan.
“We wound up taking the guerrilla manufacturing route and assembling the sandals in my garage in Washington state,” Griff said.
The company’s potential big break came in the form of a phone call from one of the producers at ABC’s “Shark Tank” TV show. Griff and a couple of his co-workers will appear on the episode scheduled to air on February 5. (Check your local listings.)
“We’re stoked to bring the Combat Flip Flops mission to the tank,” Griff’ said. “Every Shark has the ability to expand the mission, inspire new recruits to join the Unarmed Forces, and manufacture peace through trade. Over the past few years, we’ve survived deadly encounters to create an opportunity like this. Attack Dogs. Raging Bulls. If we need to jump in the water with Sharks, then it’s time to grab the mask and fins.”
“We’ve all seen and heard Shark Tank success stories,” Donald Lee, Combat Flip Flops’ CMO and co-founder, added. “We set our minds to getting on the show and in true Ranger fashion, we accomplished the objective. We hope this is the catalyst our company needs to provide large scale, peaceful, sustainable change in areas of conflict.”
In 2015, Combat Flip Flops’ sales increased 150 percent over the previous year. In keeping with Griff’s original corporate vision, the company donated funds for schools to educate Afghan girls and cleared 1,533 square meters of land mines in Laos, which keeps the local population — especially children — safer.
Griff has leveraged his service academy pedigree and military experience in incredibly productive ways. His entrepreneurial sense and — even more importantly — his worldview defies most veteran stereotypes and associated bogus narratives. His outlook and drive are distinctly that of the Post 9-11 warfighter — “the next greatest generation.”
Combat Flip Flop’s mission statement captures it:
To create peaceful, forward-thinking opportunities for self-determined entrepreneurs affected by conflict. Our willingness to take bold risks, community connection, and distinct designs communicate, “Business, Not Bullets”– flipping the view on how wars are won. Through persistence, respect, and creativity, we empower the mindful consumer to manufacture peace through trade.
As New York faces its highest death rates so far from the coronavirus, the New York National Guard has stepped in to help collect dead bodies around New York City.
Around 150 National Guard soldiers are assisting New York City’s medical examiner in collecting bodies.
“National Guard personnel are working with members of the Medical Examiner’s Office to assist in the dignified removal of human remains when required,” the National Guard said in a statement.
“There are approximately 150 New York National Guard Soldiers and Airmen assisting with this mission,” it said. “The National Guard Soldiers are joined by 49 Soldiers assigned to the active Army’s 54th Quartermaster Company, now providing staff assistance to the NYC Office of the Chief Medical Examiner.”
New York state is experiencing its highest death rates so far from the coronavirus. Gov. Andrew Cuomo said on Thursday that the day prior, at least 799 people died in the state from the coronavirus.
NEW must read story from @pbmelendez and @MichaelDalynyc
w/ a striking photo, taken earlier this week, of the National Guard loading bodies into an Enterprise rental vanhttps://www.thedailybeast.com/nycs-coronavirus-death-toll-expected-to-surge-as-officials-include-deaths-at-home?ref=home …
As a rookie with the Los Angeles Police Department, Charles Bennett was sitting in his squad car with his white partner when the senior officer turned to Bennett and said, “You’re not black, I’m not white — we’re blue. And trust me; if something ever happens to you at 3 o’clock in the morning, they’re going to call guys, and they’re not going to care what color or nationality you are. They’re going to roll out here and solve the problem and win. We’re going to find out whoever hurt you, and we’re going to arrest them and do what we have to do.”
Those words resonated with Bennett 10 years later when he found himself answering the call to bring justice after a fellow officer’s death.
Charles Bennett retired in 2010 after serving 33 years on the LAPD. Photo courtesy of Charles Bennett.
Bennett started with the LAPD in 1977 and spent his last 10 years as a supervisor within the LAPD’s elite Special Investigation Section (SIS). The SIS completed surveillance on suspected criminals for all of the LAPD’s units and sometimes neighboring departments. Bennett said that his unit had a 99% conviction rate because of the airtight cases they built by observing the suspects planning the robbery, and sometimes watching the crime happen and making an arrest immediately after.
During his 33-year career, he rose through the ranks to detective three, which is a specialized detective who is considered a subject matter expert within the LAPD. He specialized in robbery and tracking down cop killers. One case in particular has always stood out in his mind.
Mylus Mondy was a US Customs and Border Protection agent who was murdered March 9, 2008. Mondy had just left his shift at the Los Angeles International Airport and had stopped by a Bank of America ATM in Ladera Heights, an unincorporated area in Los Angeles.
A robber was holding someone at gunpoint at the ATM location when Mondy went to withdraw from the ATM. When he saw Mondy, the robber struck him on the head with the pistol and demanded money. When Mondy tried to get away, he was shot and killed him.
Bennett’s team was called in to bring the murderer to justice. The team spent approximately a day and half chasing down leads, gathering evidence, and identifying different addresses to surveil.
Bennett supervised while one of his rookies in SIS sat “on the point,” gathering information on traffic to and from one of the locations, scanning for their suspect, and collecting every little detail that might lead to an arrest. Suddenly, the rookie broke radio silence to report, “Boss, it’s No. 1, and he’s on the move.”
Footage from the security camera footage at the ATM where US Customs and Border Protection agent Mylus Mondy was shot and killed. Photo courtesy of Charles Bennett.
Bennett asked if he was absolutely sure.
“I’m 1,000% sure,” the new officer fired back. Bennett ordered his man to let the suspect turn the corner and avoid alerting him of their presence in front of his house. Bennett knew others might be inside the suspect’s house and, if alerted, would destroy any evidence the SIS unit would need to finalize charges against him.
As 23-year-old McKenzie Carl Bryant turned the corner, the SIS team waited patiently. Once there was a good cushion of distance between Bryant and his house, they brought down the hammer and arrested him.
“That guy is doing life without possibility of parole now, and you know, it was a really good feeling,” Bennett said of Bryant’s arrest. “You understand that you just got justice for a fellow officer who you didn’t know. You didn’t need to know him because you knew he was out there doing his job the best he could, and he didn’t deserve what happened to him.”
Footage from the security camera footage at the ATM where US Customs and Border Protection agent Mylus Mondy was shot and killed. Photo courtesy of Charles Bennett.
The all-hands-on-deck approach to cases like Mondy’s murder is what Bennett enjoyed most about working within SIS, as well as their ability to remain silent professionals. He said there were officers who worked on tracing leads and then fed verified information to the officers conducting ground surveillance. Though some LAPD units knew what SIS was doing, the unit largely remained anonymous. The LAPD command handled press conferences regarding the work of the SIS unit but never named them.
“We always go to the fallen officer’s funeral, which is always sad,” Bennett said.
In another case, Bennett helped arrest three of the five men responsible for the death of an officer.
“There were a lot of people quietly slapping us on the back, including the chief,” he said.
In those times of sadness, the quiet slaps on the back brought back that “good feeling.” While they couldn’t change what happened, at least they had achieved some kind of justice for the fallen officer and their family.
A recent report by FoxNews.com and the Washington Post noted that the Pentagon bureaucracy covered up over $125 billion in “administrative waste” over five years. So, what could the Pentagon have gotten for $125 billion? Let’s take a look at a combination of three things that the wasted money could have bought for the troops:
21 Zumwalt-class destroyers at $3.96 billion each (total: $83.16 billion)
The Navy, short on land-attack hulls, could use the extra firepower for amphibious groups. The thing is, buying 21 more Zumwalts would probably also knock down the unit cost some more, as buying in bulk usually does. If you don’t believe me, compare the price of soda at Costco to the cost at your local grocery store.
As a side effect, getting 24 Zumwalts would probably have saved the Long-Range Land-Attack Projectile from cancellation, largely because with a larger purchase order, the price per shell would have gone way down.
200 F-22 Raptors at $154.6 million each (total $30.92 billion)
With this, you get a much larger force of F-22 Raptors – the premiere air-dominance fighter in the world. The fly-away cost is actually comparable to the LRIP cost of the F-35. The real thing this does is it gives the United States Air Force more quantity for the missions it has. Originally, plans called for 749 airframes from the Advanced Tactical Fighter program (which lead to the F-22).
Congress has already studied putting the Raptor back into production, incidentally. The 200 purchased would push the total to a little more than half of the initial planned total.
360 Expeditionary Fighting Vehicles at $22 million each (total $7.92 billion)
The AAV-7A1 first entered service in 1972. It’s slow, not as-well-protected as other armored vehicles, and has only a M2 .50-caliber machine gun and a Mk 19 grenade launcher as armament. It also has great difficulty keeping up with the M1A1 Abrams tanks in the Marine Corps inventory.
The Expeditionary Fighting Vehicle not only brought better protection, it had a 30mm chain gun, and could keep up with the Abrams while carrying 18 fully-armed Marines. It got cancelled by then-Secretary of Defense Robert Gates. Maybe Secretary of Defense Mattis can bring it back?
85,000 XM25 Counter-Defilade Target Engagement Systems at $35,000 each (total $2.975 billion)
This system has been in budget limbo since some initial combat deployments with the 10st Airborne Division (Air Assault) showed great promise. In fact, this system was quickly called “The Punisher” by the troops. The Army Times reported in 2011 that firefights that would usually take 15 to 20 minutes ended in much less time.
Why buy 85,000 systems? Well, the Army will need a lot to equip its active and National Guard forces. But why should the Marines, Navy SEALs, and other ground-pounding units be left out?
So, think about what that $125 billion could have bought … then be furious that the money got wasted and that the waster was covered up. Oh, and food for thought: That means there is $25 billion a year in “administrative waste” every year.
So, what would you use that extra $25 billion a year for after taking care of this shopping list?
Why are you working out? That’s always the first question you should be asking yourself. I’ve been asked on multiple occasions about the benefit of doing bodyweight exercises as a replacement for barbell training. Usually, they go something like this:
“Are bodyweight squats better than barbell back squatting?”
To which my response is usually something like:
If your goal for working out is to get better at bodyweight squats …then sure, they’re better.
If however, your goal is to increase muscle mass, (which it is 90% of the time, whether you realize it or not,) well then, probably not. The reasoning relies on a theory called “effective reps.” But first!
Real easy to get distracted.
Your time and attention
If you’re doing 100 repetitions of bodyweight squats, it’s going to take a while, minutes at the very least. That’s assuming you’re going as fast as possible, which will lead to your form breaking down.
If you’re slow and controlled and performing each rep perfectly, you’ll be spending much longer on 1 set.
No matter which way you decide to tackle this beast, one thing is going to take a hit:
That right there is reason enough for me not to go this route.
On the other hand, if you’re doing sets of 10 reps on the barbell back squat, that’s something you can accomplish in under a minute with a relatively high level of concentration on form.
Quarter squats increase anterior knee pain. Just one of the many form failures that usually occur during body weight squats.
When form breaks down
How we move becomes etched in our brains as a motor pattern. If your form is bad on an exercise like the bodyweight squat, it will transfer to how you move in real life.
Eventually, that crappy form will lead to an injury. Maybe it will be when you try to pick up something heavy like a weighted barbell or an overweight baby. Maybe it will be from doing something you love like playing adult softball, hunting, or picking up overweight babies.
What usually happens when people get injured is that they demonize the activity they were doing when the injury occurred and completely ignore the other 99 things they did that actually contributed to the event that caused the injury.
It wasn’t that activity, that activity was just the straw that broke your CamelBak…(see what I did there).
So, if you’re half-assing 87 out of 100 bodyweight squats three times a week, and in turn, moving throughout your life with crappy/lazy movement, then it’s only a matter of time before you hurt yourself doing something that would have otherwise been enjoyable.
Those are for sure effective reps.
The idea is that the closer a rep is to failure, the more effective it will be in recruiting the most amount of muscle mass and in turn be the best at building muscle.
Assuming you can only do 100 bodyweight squats and the last rep is quite close to failure, then 1 out of 100 is an effective rep…and it took you minutes to get there, and 87 or those reps sucked.
Assuming you’re in relatively good shape, you can actually do many more than 100 bodyweight squats so even rep 100 isn’t anywhere close to failure. That means you are getting ZERO effective reps. You basically just wasted minutes doing a bunch of crappy half-assed squats that did nothing except make you waste your precious time.
I should note that by “failure” I mean you couldn’t do one more rep no matter what, all of your leg muscles are on fire, and they feel like they are going to pop from the excess blood flowing into them. I do not mean that you’re bored or “kind of” tired from something and just want to stop. Register the actual difference.
On the contrary, weighted squats offer you the opportunity to feel like you’re approaching failure, usually around rep 6 or 7 out of a set of 10 if you choose an appropriate weight.
If you do 3-4 sets of back squats that’s nearly 16 effective reps, that’s a great session.
To top it off you don’t need to do 95 reps prior to getting there.
People with long limbs tend to have a difficult time doing body weight squats in general. Their long torsos pull them onto their toes.
Bodyweight squats are great if you have no other option, if you just want to make a workout brutally annoying and also mildly difficult, or if you hate yourself. Otherwise, they are just a recipe for wasted time, establishing poor motor patterns, and not getting many effective reps.
If your goal is to build muscle, get stronger, burn fat, or workout smartly throw some weight on your back.
Valgus knee collapsing imminent on the first Marine from the right.
Here’s a few links if your interest on effective reps has been peaked.
Answering an air support call for the first time is a gut wrenching experience, and it’s something fighter pilots will never forget. All of the flight hours and training boils down to their first life and death test, a test that will become routine on deployment. 1st Lt. Bart “Lefty” Smith describes his first time:
I mean that’s something that I heard about that people talk about, but something that you never know until you’ve actually felt it. Till you hear gunfire going off in the background over this guy’s radio, and you drop a bomb and it stops. And, he picks up and they get their stuff together and they’re like, ‘okay, we’re going to get on with the exfil.’ That’s a feeling that people have talked about, but having felt that is pretty amazing.
The video is over 14 minutes long, but the first four minutes sums up the stressful experience.
“We’ve said this before. [Trump] wants to meet with folks to solve problems,” Pompeo told CNBC’s “Closing Bell” in an interview that reportedly came about two hours after Trump’s comments.
“If the Iranians demonstrate a commitment to make fundamental changes in how they treat their own people, reduce their malign behavior, can agree that it’s worthwhile to enter into a nuclear agreement that actually prevents proliferation, then the president said he’s prepared to sit down and have the conversation with them,” Pompeo added.
During a joint press conference with Italian Prime Minister Giuseppe Conte, who is visiting Washington, DC, Trump said he’d meet with “anybody” when discussing the prospect of holding talks with Iran.
President Donald Trump delivers remarks on the Joint Comprehensive Plan of Action.
(White House photo)
“No preconditions. They want to meet? I’ll meet,” Trump added.
In a speech back in May 2018, Pompeo listed 12 specific conditions that would need to be met for the US to hold talks with Iran after Trump’s controversial decision to withdraw from the Iran nuclear deal. The Iranian government swiftly dismissed them as unacceptable.
More recently, Trump and Iranian leaders have engaged in a heated war of words.
After Iranian President Hassan Rouhani said a conflict between the US and Iran would be the “mother of all wars,” Trump on July 22, 2018, sent an all-caps tweet warning the Iranian leader not to threaten the US anymore.
Trump softened his tone in a speech in which he said he was ready for talks with Iran, which he reiterated during July 30, 2018’s press conference.
But stating he has no preconditions for talks with Iran seemingly puts Trump at odds with some of his top advisers and potentially other Republicans. Former President Barack Obama was heavily criticized by conservatives when he said he’d hold talks with Iran without prior conditions or stipulations.
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.