haha...i could...i wonder if it's legal to ship? probably :)

Light Day

A good day, felt sluggish before training,had a good sessin in the end.Did real wide stance box squats, felt good, gonna do peed work on fridays from now on, see how it goes.Press was good, missed a rep on the 3rd set and the last rep on the last 2 sets were push presses but I got the fuckers.Did some rows, they were ok, Im gonna go lighter and really try squeeze the back muscles hard at the top.Then some abs and some extensions,cool!

Light Day 2/4/08
Box Squat (Wide Stance) 3x2 60kg (gonna do speed work with this weight friday)
Press 4x5 1x4 1x1 43.5kg
Rows 3x5 45kg

Heres that bench I "mcguyvered":biglaugh:

PLEASE never do extensions like that again.

Remember I said that...I really meant it. That is not what you want to do with your lower back. Look closely at the vid. You are using all lumbar flexion and extension. Not only that buy your body is even swinging under and you are getting more rounding in the back. Under load (your body is the load) that is a recipe for disc herniation. It WILL do damage in the long term.

I don't write about myself and my problems too much but you know how you guys work up you deadlifts? It took me twice the amount of time and it still does. Why? Because I used to do stuff like that. THAT and 'roman chair' situps did my back in to start with. Then predisposed me to a pretty bad injury to boot the first week on a new job....about 19 years ago. Back STILL not right after all this time. Much better and it's been a long hard hall to make it a little better but it is always a factor no matter what.

You have to KEEP the lower back set just like you would in anything else. You really have to learn to feel that. And then you bend and extend at the HIPS. The action is in the glutes and you feel pressure on the back in it's role as a torso stabilizer NOT a prime mover. This is really really important. I say this stuff and I don't think people hear.

i need to get a vid of my hypers next time. im worried now. i think ive been doing it wrong :( shit

I've mentioned it to you enought times. I even pointed out the guy behind you on a vid doing it wrong. So if you are doing it that way at this point I have to say I'm frustrated a little bit.

Be very careful with the back cause you definitely do not want permanent damage :)

Well, bro, most people lifting weights ARE doing permanent damage right now. We may as well be sticking our thumbs in a dam :D


Too many 20 somethings going "I've been doing this for years and I've never gotten hurt", lol. YEARS. I started lifting weights when I was around 12 and already had put myself in jeapordy by the time I hit 19, 20. Other guys will go until they are 40 with no problem and they then have severe back problems but it will NOT be connected to anything they did in the weight room because people simply think that weight training injuries are always instantaneous "strains or sprains"...which is actually the smallest percentage of it.

Thanks for the ass kicking Eric.My back was a bit achey the next day, luckily I only did one set!!.I will try again I think I was concentrating too much on being able to go low I forgot about the important stuff.Thanks for the heads up.

Performance Day

Speed day really, did some DE work off a parallel box, man I loooove box squats.Hit some DE bench up too and then some GMs and tricep pushdowns and I was out.Good day, felt great.

Performance Day 4/4/08
DE Box Squat 10x2 60kg
GMs 3x3 (60kg, 80kg,80kg)
DE Bench 8x3 45kg
Tri stuff and core work

I fucked up the % for squats and bench, I forgot to count the bar in there!! ill readjust them next week! Also I concentrated on keeping my back and glutes as tight as possibl when doing GMs, I couldnt get parallel but they felt real good.

shite....no, they should be good. i just get afraid im doing something small wrong....i know how i do them and ill take a vid tomorrow ASAP :) you wont be mad.


i hope

*gulp*

You know this is a very important point. This thing about going low is like a plague. I just mentioned this before to somebody..I think it might have been Marv.

You should never be working at the end-most of your range of motion. That is the point at which your are weakest and have the least control. The idea that you must go as low as possible in everything you do or display the most ROM possilbe leads to the kind of thing in the vid. You only need to go to the point where you can display perfect form and where you have full strength. Once you go past that you are not only at a disadvantage but your are basically no longer exercising but stretching under load (or at least trying to resist as stretch under load).

I think maybe a lot of people don't recognize that sometimes thing feel so heavy because they have exceeded their effective ROM. For instance your do static split squats and you try to go as low as possible with a long stride length so that the hip flexor is stretching bigtime and you get a ham stetch and what is happening is that you are no longer doing a split squat you are doing a loaded split!

As your ROM in terms of flexibility and mobility gets better the trick is to be able to increase your EFFECTIVE range of motion. Ever heard that term? Effective ROM? That is what it means. If you do a full static stretch then you are not at an effective range of motion.

Another great example of this is when people do deadlfit variations like RDL's. They like to "get a good stretch" in the hammies becasue they have been led to believe that this will make them grow. The way to do an RDL is you go until you feel it in your hammies. You feel a slight tug. People have taken that and turned it into "stretch the hams". Well, if you take that too far you are comprimising strength and risking injury. If you can increase your ROM with control that is different...but not always necessary.

So..the moral is only go as low as you are effective. In this case it means only as low as your back remains set.