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BTW, since you are not doing them right now I thought it time to put up some box squat notes for the future. If and when you do go back to box squats I'd like to see you use a higher box so that you could muster more control on the decent. Not only in terms of safety, but in terms of developing glute, ham, (and adductor) strength it is going to be advantagious to you to work at a height that flexiblility and control is not as much an issue at the bottom (one of the major reasons you come down on the box so hard....the butt winking) and MASTER that control at heavy weights rather than the arbitrary application of a low height for the sake of it. You biggest problem is at the start though, because you begin dropping so fast there is not way you are going to be able to put on the brakes. It is much easier to decellerate a weight that is already under control then to decellerate one that is going ballistic and at the top is where you want to establish that control at the get go.

What you will want to do is to basically try to do the whole thing in SLOW MOTION. Where you slowly drop the hips back and you slowly begin the decent. Just the intention of doing it all this way will make a huge difference. This is also a reason why it looks like you are not "sitting back" at the beginning....because you begin dropping so fast. Your body has to adjust it's positioning to keep the center of mass in proper alingment. All you need to do is concentrate on beginning the lift by breaking at the hips (which you know) a, slowly, let nature take it's course.

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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.

alright Eric. next time when i do box squats ill use a higher box. box height was a big ass problem this time.....

Fall '07 - Upper 2, Week 16

Overall Impression:

diet has been fucking amazing. im hungry all the time which is really odd. but ive been having a lot of food every 2-3 hours for the last 2 days....sleep is also going good (more than my usual 5-6 hours a night). i did cardio for 45 minutes yesterday on some sort of step-up machine or cross-trainer...my legs were pretty sore yesterday and i thought by doing low intensity cardio perhaps they would become less sore and i was so wrong because my legs are hurting today...damn....its painful to walk to my classes! tomorrow is a complete off day. hopefully my legs will be ok by then.

Barbell Military Press = 3 sets x 7 reps x 115 lbs

felt pretty easy. could've done 1 more set but i decided to save that for next time. militaries arent that easy to progress on and right now the simple "add 5 lbs to the bar every session" principle isnt gonna work for me. so im gonna try triple progression (add reps or sets or weight or 2 of the 3 or all 3) so next week ill be doing 3x7x115...

Pull-ups = 5 sets x 3 reps x BW

i completely bombed on this today. i have no idea why this exercise was so tough for me. maybe because im eating so much food ive gotten heavier lol....but this was really difficult. im hoping this becomes ok by next week or so. if not, ill start doing 3x5 then 4x5 then 5x5...lets see

Paused Flat Dumbbell Bench Press = 3 sets x 12 reps x 50 lbs

pretty tough. next week im going to try 3x10 with 55 or 60 depending on how i feel. actually, scratch that idea. im gonna be doing unilateral presses next week so the weights gonna go down to probably 40 or 45....more on this next week.

Cable Rows = 2 sets x 7 reps x 150 lbs

did this exercise after a year...

Facepulls = 1 sets x 12 reps x 50 lbs

nothing special to report.

Russian Twists = 1 sets x 12 reps x 25 lbs

nothing special to report.

Leaving Thoughts:

good workout IMO. very productive.

cheers and have a good week y'all

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On unilateral presses you can probably use the same weight but the reps will go down. Simply because the stabilizers get so much work. You'll see what I mean. But it's not like you will be profoundly weaker on them.

So since you did 3x12x50 now. On unilateral presses you might do 3 x 8-10 x 50 (it's not really a step down!) then if you did uni's again and got 3x12x50 that would be a good progression.

Then you might add weight and establish another base line with regular db presses and repeat that process. It's one logical way to do it anyway.

oh thats a good idea Eric. im gonna do that then. sweet

Cool. And I am talking about alternating uni presses. It would be fair to just say "alternating" except for the distinction of keeping the one in the air while pressing the other. So you will be able to do more than you would if you were trying to hold up one dumbell while doing one side at a time.

I had a little general rant here but I took it out .

I was thinking about the MP's. Let's see how it goes. One MP's later in the week I like to use more SE where basically the load and volume stays static of a while but the sets and reps change. And then you would do more max stuff and so on....if what you are doing doesn't holp up you could try that but I doubt you need it yet.

why did u take out ur rant??? :(

on the militaries: ok cool. we'll see how it goes.

on another note: im going to the gym right now to lift. i slept like a baby for 2 hours haha...ill post my results around 6-6:30.

cheers

oh, and by SE do u mean Strength Endurance because what u said about keeping volume same but changing sets and reps is something i had thought about a while ago but never thought id actually need to do it.

I'm not a rant kind of guy, I just let my moods run away from me sometimes

I doubt you do need to do it but it's two separate things. Keeping the load and volume the same but changing sets and reps is also known as "flat loading". SE I used just to mean "submaximal effort" and I used that to differentiate going for a certain number of reps rather than an RE (repeated effort) method which would have the reps open ended and mean as many as you can do or in this case modified RE because you don't always have a specific target but you do try not to go completely to failure.

Of course we are not doing RE as Westside does but using it as an extended part of training which utilizes slow increases in volume and intensity but which also allows reductions in volume as intensity increases if need be. So that makes it more manageable over the long haul...if it works.

SE is different because you are picking a specific submaximal (like 70%) and doing it for a subscribed amount of reps and sets. So the two are very similar and overlap and basically you are using a combination of it in a way just without planning it out specifically. That means you really don't need those specific terms. I only used the term SE to differentiate something "specific" from what you are doing now.

Basically you might pick 70% of max and do a week of 4x6 then a week of 6x4 and then maybe 8x3 (maybe 3x8, etc.). It's a break from the very hard nature of the type of progression you are trying and can help get out of a rut. But if you don't need it you don't need it.

Fall '07 - Upper 1, Week 16

Overall Impression:

Pretty fucked up workout.

Deadlifts = 1 set x 1 rep x 275 lbs

so i warmed up like normal today. and i was all set for 275. so i pick up 275 and my form is perfect all the way but somewhere around midpoint, my lower back starts hurting like a fucking bitch. in the sense it was a sudden unexpected jolt of pain out of nowhere! i was so shocked but i finished my rep with good form and when i put the barbell down, it hurt me again at the same position as it had before. fuck. remember a while ago i had an injury on my lower back? that was near my spine. after that injury went i still had some little pain remaining but that was more to the left of the original pain. well, right now that fucking spot is hurting. well, not right now. ive come back from the gym but if i bend too low it hurts a lot. im gonna rest this for some time and see if it gets better. maybe ill have to lay off deadlifting for a while. its still hurting a bit but not at all as bad as it did when i actually deadlifted. fucking injuries. also, just before the pain hit me on that rep, i felt as if someone had knocked the wind outta my stomach. wierd.

Reverse Hypers = 2 sets x 10 reps x 25 lbs

i did some light sets to hopefully ease the pain. i have no clue if this was good or bad. probably bad. fuck.

Leaving Thoughts:

bad workout. i need to wait and see what happens.