Perseverance: My Training Journal

[audieswu]

Box squatting is good. it's more to get your form down and practice sitting back in the squat. the important thing is to make sure not to bounce off the box, or rock back once you sit down. definitely a good way to switch up your leg training though.

Thanks man I do agree, when I was box squatting some I noticed the very next time I got back without the box underneat I have gotten much stronger.

Right at the moment my focus is to get lean/ripped, secondary on getting crazy strong. I just never been that conditioned and I find it to be a great challenge to do entering 2013...After that I will focus on keeping a low bf but get strong as hell with secondary goal "lean bulk".

[jeezyreezy]

How was the weekend audi brah! I see by you pic that you had some good eats

[audieswu]

How was the weekend audi brah! I see by you pic that you had some good eats

Weekend was good bro. I'm leaning up a bit (cheeky kunt)

[The Solution]

This I have done. But I noticed that box squatting will save the knees in the long run too...Keep in mind I have a bad left knee that I always be on the look out for.

Understood, remember to really focus on pushing your KNEES OUT AS YOU DESCEND (spreading the floor) and adequate depth (parallel or a touch below) aids in your knee strength and health as it takes pressure off your knees (from quarter or half squats) and more on your hip joint to take stress off your knee.

You could use Box squats as a warm-up to your max effort, or dynamic effort work.

Or squats without locking out up top for high reps, oh lawd.

This This This
John Meadows is a HUGE advocate of this and you would utilize that in the Triple Threat i posted a video of.

[audieswu]

Understood, remember to really focus on pushing your KNEES OUT AS YOU DESCEND (spreading the floor) and adequate depth (parallel or a touch below) aids in your knee strength and health as it takes pressure off your knees (from quarter or half squats) and more on your hip joint to take stress off your knee.
You could use Box squats as a warm-up to your max effort, or dynamic effort work.


This This This
John Meadows is a HUGE advocate of this and you would utilize that in the Triple Threat i posted a video of.

Great tips bro. Will do I like the idea of box squats for warm-ups. On my squats I have been hitting always below parallel, even use ATG in the past. But just below parallel now is just the ticket.

[KenshinH]

I think box squats are better for geared lifters than raw, but they could be fun as an accessory or done in warmups. Agreed that below parallel squats are better for your knees.

[The Solution]

Great tips bro. Will do I like the idea of box squats for warm-ups. On my squats I have been hitting always below parallel, even use ATG in the past. But just below parallel now is just the ticket.

We are family bro. We are the BTK family! We are all here for each other to see each of us get the results we are striving for. Any tips we can gather along the way is icing on the cake!

because we all know Manu loves his cake

[audieswu]

I think box squats are better for geared lifters than raw, but they could be fun as an accessory or done in warmups. Agreed that below parallel squats are better for your knees.

Que? Box squats can be beneficial for raw lifters man as it really takes away to much involvement on the knee and can also add more weights to the bar. But I do agree on the below parallel squats being slightly better for the knees no knee aggravations thus far.

We are family bro. We are the BTK family! We are all here for each other to see each of us get the results we are striving for. Any tips we can gather along the way is icing on the cake!

because we all know Manu loves his cake

You know it man! I've been lifting for 17 years now and to this day I am still learning

[jeezyreezy]

Weekend was good bro. I'm leaning up a bit (cheeky kunt)

I ate at the Cheese Cake Factory on the weekend... Man was it good! You ever eat there? The chocolate mouse cheese cake is awesome!

[KenshinH]

Que? Box squats can be beneficial for raw lifters man as it really takes away to much involvement on the knee and can also add more weights to the bar. But I do agree on the below parallel squats being slightly better for the knees no knee aggravations thus far.



You know it man! I've been lifting for 17 years now and to this day I am still learning

I didn't mean that they're not beneficial, just that there are more complications with using them as carryover to a raw squat:

- box height
- speed of descent
- sitting back too far
- staying tight on the box / no rocking

If you are conscious of all the issues (which I'm sure you are), then box squats is an excellent tool. Most lifters who are not as experienced will be better served sticking with the raw squat.

[KwayZee]

In and sub'd Excited to follow along!

[audieswu]

I ate at the Cheese Cake Factory on the weekend... Man was it good! You ever eat there? The chocolate mouse cheese cake is awesome!

Yeah buddy I love that place! When we were living in Atlanta last year, we leave just down the road from our old place Let's just say we went there few times. Strong dreamer bulk was strong.

I didn't mean that they're not beneficial, just that there are more complications with using them as carryover to a raw squat:

- box height
- speed of descent
- sitting back too far
- staying tight on the box / no rocking

If you are conscious of all the issues (which I'm sure you are), then box squats is an excellent tool. Most lifters who are not as experienced will be better served sticking with the raw squat.

Here's a good training vid I posted awhile back about squatting

In and sub'd Excited to follow along!

Thanks man and welcome!

[audieswu]

^^^Ken and whoever cares, my main priority at the moment is lift as heavy as I can while cutting down. I am doing bodybuilding and not powerlifting. I will lift as heavy as I can but breaking lifting PR's and all that is nice while at it but not my primary goal. Goal is to lift as heavy, have good form while doing it and most importantly recomposition my body to where I don't only look ripped but actually physically fit as well. Like I mentioned in my journal before, I will be not ego lifting...Getting stronger again will be next on deck after I get down to 7-8% and start lean bulking until then I will continue to my goal

If you want to read some heavier lifting go to page 140 and up.

[BDiamond]

Those so you think you can bench/squat videos are great, really hoping they make the deadlift one!

[audieswu]

Those so you think you can bench/squat videos are great, really hoping they make the deadlift one!

I agree Brandon. You should make a Deadlift vid

[jeezyreezy]

Yeah buddy I love that place! When we were living in Atlanta last year, we leave just down the road from our old place Let's just say we went there few times. Strong dreamer bulk was strong.

Agreed, it's a bulkers paradise there! We don’t go very often, but man do we enjoy it when we do. It was the first time we've gone with new little man in our lives. We're not sure if he's ever had cheese cake before but boy did he like it.

[audieswu]

Agreed, it's a bulkers paradise there! We don’t go very often, but man do we enjoy it when we do. It was the first time we've gone with new little man in our lives. We're not sure if he's ever had cheese cake before but boy did he like it.

LOL I bet the look on his face was priceless!!! I remember when my daughter was first introduced to chocolate chip cookies So epic!!!

[KenshinH]

^^^Ken and whoever cares, my main priority at the moment is lift as heavy as I can while cutting down. I am doing bodybuilding and not powerlifting. I will lift as heavy as I can but breaking lifting PR's and all that is nice while at it but not my primary goal. Goal is to lift as heavy, have good form while doing it and most importantly recomposition my body to where I don't only look ripped but actually physically fit as well. Like I mentioned in my journal before, I will be not ego lifting...Getting stronger again will be next on deck after I get down to 7-8% and start lean bulking until then I will continue to my goal

If you want to read some heavier lifting go to page 140 and up.

Those vids are good man. Good reminder for me to watch them again before I squat next time

[The Solution]

Oreo Dream.

YOU MUST GET!




BUT you cant go wrong with cookies and cream and PB Fudge Ripple:

[audieswu]

Those vids are good man. Good reminder for me to watch them again before I squat next time

Oreo Dream.

YOU MUST GET!

[IMG]http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/IMG_5552.jpg[IMG]


BUT you cant go wrong with cookies and cream and PB Fudge Ripple:

[IMG]http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN2185.jpg[IMG]
[IMG]http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN2186.jpg[IMG]

Not a big oreo fan but that PB Fudge Ripple

Thanks for the food pr0n but my cheat meal day will not be until Friday and don't know if there is a Cheesecake Factory nearby We live in the sticks now.

[The Solution]

I dont have one within 3 hours of me...

and my cheat is not till Saturday my first lifting session back in over a week

[da2ricky]

mother of god. The things I would do to that oreo cheese cake is illegal in most states.

[audieswu]

I dont have one within 3 hours of me...

and my cheat is not till Saturday my first lifting session back in over a week

Nice load up!

mother of god. The things I would do to that oreo cheese cake is illegal in most states.

You put the cheesecake in your mouth not in your pen0r son...or else you doin it wrong mang


:}

[The Solution]

mother of god. The things I would do to that oreo cheese cake is illegal in most states.

Thats what she said?






But nah for real the best dessert i have ever had was this Peanut Butter Playground cake from Coldstone.
This is words cannot describe...





The worst part is, my mom said we would share as a family, and i got it when i came home one weekend from college. it had 8 slices. 2 of those gone the first night
every weekend i would come back from college no one ever touched a slice.. so the next 6 weeks i had a slice.. wow .. my diet was so bad HAHA

[da2ricky]

damn now I'm craving something sweet and theres NOTHING sweet in my house. Probably a good thing... lol

[BabyOilBrah]

tooo much hnnnnnnggggggg food, oh lawd.

[audieswu]

ABC's stretching with
5lb. plate

Lat Pulldowns: Wide Grip
130X10
130X10
130X10(w/u)
235X6
250X6

T-Bar Rows: Corner of the Gym
4PPSX10(w/u)
8PPSX5 = 405 lbs.
8PPSX5
8PPSX5

PPS = # of 45 lb. plates

Incline Chest Press: Barbell
135X10
135X10(w/u)
245X5
275X4
275X4

Incline Cable Flyes:
60X10
80X8
100X8

*each side

DB Side Lateral Raises:
25X10
35X10
40X10

*each side

Facepulls:
100X10
140X10
150X10

Barbell Curls: @ the Squat Rack
95X10(w/u)
135X6
135X6

Rope Pushdowns:
80X10
100X10
120X25 -- failure

DB Shrugs:
100X25
100X25

*each side, biggest DB's

Abs...

Cable Crunches:
150X25
160X25
160X25
160X25

-- upped the weights on these.

Hanging Leg Raises:
BWX25
BWX25
BWX25
BWX25

Cardio: 20 mins treadmill MISS (max incline @ 4.0 speed = roughly 400+ cals burn)

NOTES:
Awesome Upperbody Strength day. I have a new set of trainee today that will be training with me from here on.
One was my co-worker and the other is her husband. Her husband trained with me tonight. He did very lightweight of course
but he completed the entire session. I will help both of them lose weight

[audieswu]

Thats what she said?






But nah for real the best dessert i have ever had was this Peanut Butter Playground cake from Coldstone.
This is words cannot describe...

[IMG]http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/cake.jpg[IMG]
[IMG]http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/plate1-1.jpg[IMG]
[IMG]http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/plate2-1.jpg[IMG]

The worst part is, my mom said we would share as a family, and i got it when i came home one weekend from college. it had 8 slices. 2 of those gone the first night
every weekend i would come back from college no one ever touched a slice.. so the next 6 weeks i had a slice.. wow .. my diet was so bad HAHA

Oh lawd! I'm going to have to find some peanutbutter and choco cheesecake this weekend That looks so good!

damn now I'm craving something sweet and theres NOTHING sweet in my house. Probably a good thing... lol

LOL so much of this!!!

tooo much hnnnnnnggggggg food, oh lawd.

I feel like a dawg with a treat infront of my face and my owner tells me not to eat it

[jeezyreezy]

Solution, those cheese cake pics are boss. I gotta take some the next time I go.

Audi, awesome volume today once again. Way to bring the swole.

[moshvr]

8plate T-bar rows and you're not "ego lifting"??



Strong Audie is strong. Great session bro!