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Anuj, the actual descent onto the box is fine. The sitting down is not the problem. You can only get better at that. What I am talking about is AFTER you sit down. What happens is people sit down and then RELAX. So that you get this little rocking back motion with your lower back...much like the butt-wink we were talking about on the other thread.

Before you were doing that more. Now it has improved. But you cold still do better. So let me make this clear. What I am talking about is AFTER you have sat down on the box you still want to maintain the tightness in the lower back. If you do that all the other muscles will follow. It will protect the back more and also facilitate lift off.

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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.

oh...now i understand...i thought u meant i need to rock MORE...lol...what a horrible misunderstanding. thanks for clearing that up Eric. yes, i have been trying to minimize the rocking so when i read (or rather misread) what u wrote i was surprised but blamed on me perhaps skimming ur post....damnit, i was right all along!!! hahaha

ok cool. i will keep myself tight as ever from now on

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Oh, no I see where I was un-clear. I told you to look for that little rocking motion but I meant that as a reference as to what you want to AVOID! LOL, I made is sound like you want to achieve that.

I guess a good way to look at it is that the bottom of the box squat shouldn't be much different than the bottom of your regular squat except you sitting on a box.

haha....ill be careful with keeping the back tight from now on....i cant believe it but i havent done an upper body session in like 9 days now lol....

I do want you to work on controlling the descent more, btw. But you are doing well with it. If you concentrate on it you will be able to ease yourself onto the box even more gently. It's a low box so I'm not expecting miracles. The trick is to really concentrate on firing the glutes and hams. They will be the strongest brakers.

i know what u mean Eric and i am trying to do exactly that. ill keep trying till i get it right

Summer '07 Upper-Lower Split
LOWER 1 - WEEK 14


Workout:-

Deadlifts = 1 set x 5 reps x 245 lbs (110 kgs)

Bulgarian Split Squats = 2 sets x 8 reps x 60 lbs (30 kgs - 14 kgs per hand)

Overhead Dumbbell Side Bends = 2 sets x 10 reps x 10 lbs (5 kgs)

Grip Work using Hammer Curls = 3 sets x 4 reps x 60 lbs (26 kgs per hand)

Hyperextensions = 1 set x 15 reps

Overall Impression:-

very short workout.

Deadlifts: felt pretty ok. waiting for youtube to allow the vid...

Bulgarian Squats: felt good.

Grip Work: teh hammerzz curlzz were good hahaha.....next time its gonna be 65 lbs a hand lol

Diet: very sad diet.

Overall: very short workout. i will probably start doing speed deads from next time on. but the next workout will be after 10 days or so since next tuesday night i leave mumbai and fly back to trinity. damn, im really sad about this. i agree 100% with Serpens Aeon that leaving ur family so many times doesnt make it easier each time but way more difficult. so the plan is this week i finish all the workouts (hopefully) and my next workout will be from next thursday or friday onwards. that plan will be put up in a few days.

have a good one everyone

Deadlifts 245 x 5

Eric, any thoughts on my vid???

Summer '07 Upper-Lower Split
UPPER 1 - WEEK 14

Workout:-

Incline Bench Press = 1 sets x 1 reps x 185 lbs (85 kgs)

Weighted Chin-ups = 4 sets x 5 reps x +8 kgs (total = 205 lbs = 90 kgs)

Flat Dumbbell Bench Press = 4 sets x 6 reps x 65 lbs (30 kgs)

Barbell Rows = 3 sets x 10 reps x 155 lbs (70 kgs)

Facepulls = 2 sets x 10 reps x 80 lbs (40 kgs)

Decline Sit-ups = 2 sets x 8 reps x 25 lbs plus BW

Overall Impression:-

good workout. lol im doing an upper body workout after nearly 10-12 days...lol.....

Incline Bench Press: im tired of doing flat bench presses. ive been doing them for like 12 weeks now. so i decided to max out on inclines just for kicks. finally my flat bench is stronger than me incline. lol. 185 was very easy. i tried to do something with 205 but i got fucked at the bottom. lockout was easy. the bottom part of this is STILL my weakness. but its alright because ive made a few changes (thanks to Eric) which i will be implementing once i get back to the states in 6 days :( damn, thats really depressing...i have such little time left here.

Chin-ups: very cool hahaha

Flat Dumbbell Bench Press: quite smooth. i enjoyed doing these.

Rows: lower back is still sore from yesterday's deadlift workout but this wasnt too difficult. probably a new PR for me but i have no clue...

Diet: good food.

Overall: good workout. damn, i cant believe i have only 6 more days left here in mumbai :( shit. oh well......on a good note, transformers is releasing this friday in mumbai so ill be going to see it on saturday most likely

i hope everyone is having a good week

cheers