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hahaha....thanks matt

glow sticks....trance...the works....goa is perfect!

Deads look good.

You are still leaning into your thigh on the bulgarians. Really want to see you almost straight up and down the whole time. Also instead of adding a bunch of weight in the future see if you can increase range of motion.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Damn, I watched the deads again and it still seems like your knees lock out too early. In other works instead of your knees and hips extending in unison your knees extend first then your hips extend. It's the same thing you were doing before except not as pronounced which is why I didn't notice the first time. Either it's just a bad habit, your hams and glutes are too weak STILL, or you don't know how to use them.

Not every rep looks the same but what should be kept in mind is that the soulders should be moving up the whole time. What happens to you is that the back half of your body moves before the shoulders do. It still could be your positioning....

It's SO hard to tell on a vid. But it looks like when you pull yourself down into position you are pulling your shoulders back behind the bar. They should be slightly forward of the bar at the beginning so probably it's too low a starting position.

...After watching it a bunch of times it seems to me that the problem is in your starting position. You need to get you feet under the bar. The bar starts out too far in front of your feet. It really needs to be pulled in closer to the shins. You need to get your shoulders slightly in front of the bar and drag it straight up. Even if that means dragging it up your shins. The starting angle is too deep for you. Your butt is too low.

Summer '07 Upper-Lower Split
LOWER 2 - WEEK 13


Workout:-

Low Box Squats = 4 sets x 6 reps x 205 lbs (90 kgs)

Single Leg Romanian Deadlifts = 2 sets x 12 reps x 60 lbs (30 kgs)

Romanian Deadlifts = 3 sets x 6 reps x 165 lbs (75 kgs)

Standing Ab Pulldowns = 2 sets x 10 reps x 70 lbs (35 kgs)

Overall Impression:-

very cool workout.

Low Box Squats: i got 2 vids of these. they felt good. i really tried hard to push with my heels..

Single Leg Romanian Deadlifts: got a vid here too...dont laugh at me...the balancing is shit difficult..

Romanian DeadliftS: felt good.

Diet: not too good. im force feeding myself a lot. im a little depressed im going back in less than 12 days....i dont feel like eating. however, i think i forgot to mention this...one of the components of my post workout meal is 4 scoops of whey....its all the whey i eat on workout days only. on off days i dont take any whey. the meat i eat is enough i think.

Overall: it was a good workout. i liked it.

hope everyone's week is going good.

thanks for reading

peace

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Eric, ur right: my problem IS the starting position. im not starting out properly at all. ill change that soon. i cant really comment on all that u have said.....i do agree with the fact that i dont know how to use my hams..its not like they arent strong...they are stronger than before. and yes, my knees do lockout before. i dont know why. ill try on not doing that so that i can focus on proper leg drive. ill get under the bar correctly...

the vid:

^^ Does it bother your lower back when you sit down on the box? I was under the impression you just 'touch and go' for box squats and didn't actually sit on the box?

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"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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The touch and go method is really if your just using the box as a depth check. But that can defeat the purpose of deloading on the box which makes it much more difficult and thus effective (for what it does). The trick is not to relax and colapse your posture when you sit down. Anuj was actually doing that a little before....so that the back tightness is lost and it rounds out and all the tension goes out of the lower back....

The main key of course is not to crash down onto the box! That's actually one of the advantages cuz it teaches you control and deceleration.

But I'll let Anuj speak on whether it hurts his back

On your deads I think once you find your proper position behind the bar, drive through the heels and pull the bar straight up everything should fall into place...and it's not like it's terrible. You'll actually see people deadlifting in a similar fashion as a demonstration of good from. But in general (meaning your not going for a big max lift or record) your deads should be one fluid movement. Which is to say your BEST dead should be like that.

Let me put it in a very simple way. As SOON as you exert force on the bar it should move. There should be no part of your body that moves BEFORE the bar does.

It looks like your are maintaining your back when you sit down on the box better but I think you may be able to still keep it a bit tighter. Basically what you want to look for is that little backwards rock AFTER you sit down. You want to eliminate as much of that as possible and that will make liftoff much better and minimize any extra forward lean. But all in all it is really good.

Uni RDL's look really good too. I hope to see you getting some more flexibility and going lower on that kind of stuff in general. I'm behind on stuff and I know you still need the stretching program. I've just got some details to fill in.

Kane: everything Eric said about the box squats is true. no, this doesnt hurt my back at all. my back's perfectly fine. the trick is to keep it tight. like E said, i made a few mistakes initially of not doing that just plopping onto the box which was bad. now im trying to stop doing that.

Eric: take ur time with the stretches. my gf loves to dance and used to go for 4-5 years to classes and stuff and she's taught me some neat stretches which hadnt occured to me before. so right now im fine. as for deads: u said it right: i need to get those 3 factors down. next time i go to workout im going to make sure i focus on that during my warm up sets so that i dont make a boo boo (lol) on my work set. as for box squats, ill keep my back tighter next time. the box depth is still very low. lesser than 8 inches off the floor....its tough to maintain a tight position. im learning and im keeping it tight 99% of the time but i need to keep it tighter...ill do that.

cheers

Anuj

was supposed to workout today but i got other stuff to do and i dont have time so no upper 2 this week. actually, i havent done a single upper body session this whole week....damn...thats bad....lol....most people woulda done 2 uppers instead and bitched about not being able to do any lowers hahahha

anyways, i wish everyone a good weekend