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  1. #5791
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Originally Posted by BobisMighty View Post
    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".
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  2. #5792
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    How was the weekend audi brah! I see by you pic that you had some good eats
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  3. #5793
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Originally Posted by jeezyreezy View Post
    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)
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  4. #5794
    Chef Bob The Solution's Avatar
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    Originally Posted by audieswu View Post
    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.

    Originally Posted by BabyOilBrah View Post
    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.
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  5. #5795
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Originally Posted by The Solution View Post
    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.
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  6. #5796
    Can't wait for Novate KenshinH's Avatar
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    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.
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  7. #5797
    Chef Bob The Solution's Avatar
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    Originally Posted by audieswu View Post
    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
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  8. #5798
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Originally Posted by KenshinH View Post
    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.

    Originally Posted by The Solution View Post
    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
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  9. #5799
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    Originally Posted by audieswu View Post
    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!
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  10. #5800
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    Originally Posted by audieswu View Post
    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.
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  11. #5801
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    In and sub'd Excited to follow along!
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  12. #5802
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Originally Posted by jeezyreezy View Post
    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.

    Originally Posted by KenshinH View Post
    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











    Originally Posted by KwayZee View Post
    In and sub'd Excited to follow along!
    Thanks man and welcome!
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  13. #5803
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    ^^^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.
    Last edited by audieswu; 12-11-2012 at 07:38 AM.
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  14. #5804
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    Those so you think you can bench/squat videos are great, really hoping they make the deadlift one!
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  15. #5805
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Originally Posted by BDiamond View Post
    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
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  16. #5806
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    Originally Posted by audieswu View Post
    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.
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    Originally Posted by jeezyreezy View Post
    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!!!
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  18. #5808
    Can't wait for Novate KenshinH's Avatar
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    Originally Posted by audieswu View Post
    ^^^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
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  19. #5809
    Chef Bob The Solution's Avatar
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    Oreo Dream.

    YOU MUST GET!




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


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  20. #5810
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Originally Posted by KenshinH View Post
    Those vids are good man. Good reminder for me to watch them again before I squat next time


    Originally Posted by The Solution View Post
    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.
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  21. #5811
    Chef Bob The Solution's Avatar
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    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
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  22. #5812
    Tan... Ricky Tan. da2ricky's Avatar
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    mother of god. The things I would do to that oreo cheese cake is illegal in most states.
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  23. #5813
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Originally Posted by The Solution View Post
    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!

    Originally Posted by da2ricky View Post
    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


    :}
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  24. #5814
    Chef Bob The Solution's Avatar
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    Originally Posted by da2ricky View Post
    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
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  25. #5815
    Tan... Ricky Tan. da2ricky's Avatar
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    damn now I'm craving something sweet and theres NOTHING sweet in my house. Probably a good thing... lol
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  26. #5816
    ____( ͡° ͜ʖ ͡°)__________ BabyOilBrah's Avatar
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    tooo much hnnnnnnggggggg food, oh lawd.
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  27. #5817
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Upperbody Strength Training Day -- Week 2

    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
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  28. #5818
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Originally Posted by The Solution View Post
    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!

    Originally Posted by da2ricky View Post
    damn now I'm craving something sweet and theres NOTHING sweet in my house. Probably a good thing... lol
    LOL so much of this!!!

    Originally Posted by BabyOilBrah View Post
    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
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  29. #5819
    Agent of Swole jeezyreezy's Avatar
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    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.
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  30. #5820
    Registered User moshvr's Avatar
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    8plate T-bar rows and you're not "ego lifting"??



    Strong Audie is strong. Great session bro!
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