Conquering Barbell: Conquer The Weights!

[audieswu]

x2

Smitty's videos really helped to solidify my squat form

Watching it right now

Very good vide on back tightness which is key.
Get locked under the bar, pretend like your stretching your lats like your doing a pullup and keep your back tense, keep your elbows pointed down to help stiffen your upper back, and focus on rolling your pelvis aka humping a girl and Squat.

You will get those 5 plates brother. Good job.

Remember, even though you have a back angle you can see your back is caving in pretty bad. Keep that chest firm and upright on the way down!

Cool thanks man

[wuskillz]

Mirin them squats! Nice job!

[obey46]

lulz at the gifs.

Strong squats Audieswu! Who's gonna get to 500 first? Audieswu or Kenshin??

[GabeGSF]

Good squatting, 425 shouldn't be too far away now

[da2ricky]

lulz at the gifs.

Strong squats Audieswu! Who's gonna get to 500 first? Audieswu or Kenshin??

this would be a great race actually.

IN!!!

[audieswu]

Mirin them squats! Nice job!

Thanks P!

[QUOTE=obey46;1121123403]lulz at the gifs.

Strong squats Audieswu! Who's gonna get to 500 first? Audieswu or Kenshin??[QUOTE]

We're pretty tied up IMO. I have a leg up on him on deadlifts, he got a leg up on squats. Tied on bench and I have a slight leg up on OHP.
But in the end, we're both Survived Camp Crew U Wot M8? members and

We both graduated at University of Sandbagging Hosum where the mascot is a Sand Castle. Evo teaches elbow mobility and spotty training :}

Good squatting, 425 shouldn't be too far away now

Thanks man, gunning for over 425 actually since it's been awhile when I set that PR.

this would be a great race actually.

IN!!!
[img]http://i.minus.com/ifTt0lr86bQfo.gif[img]

I have a feeling OptimusKen will get the 5 plates squat first since he's got
strong elbows :}

cereal, I have a feeling my boy is sandbagging, he's a lot closer to that squat weight now than what
he is showing in his vids

I like the new avi bro!

[BabyOilBrah]

awesome squat bro congrats!

[audieswu]

awesome squat bro congrats!

Thanks Mike, I've been itching so bad to break that 425 PR. Will keep chugging and get it soon

[BabyOilBrah]

Thanks Mike, I've been itching so bad to break that 425 PR. Will keep chugging and get it soon

very soon. Whats the weight at now? Still hovering in the mid 220's?

[audieswu]

Mobility Work:
Band Dislocations
DB RC exercises
DB Hammer Curls

Barbell Flat Press:
125X5
155X5
195X5
205X5 -- begin working set
235X5
265X5
275X5 -- joker set
285X5 -- joker set (spot on last 2 reps)

- Decent.

Accessory Work:

DB Incline Press:
70'sX15
75'sX15
80'sX15

- each side

Pullups:
BWX5
BWX5
BWX5
BWX5
BWX5

- just added them back.

Tricep Rope Pushdowns:
100X15
100X15
100X15

Pec Dec:
235X12
235X12
235X12

Weighted Cable Crunches:
150X15
150X15
150X15

NOTES:
I should have listened to my body. Feel depleted on this training from my maxout effort this last cycle.
Tomorrow is a recovery day, I'm still going to play it by ear to see if I feel like going for 5's on the deadlifts.

Didn't vid since I left my camera at home.

[audieswu]

very soon. Whats the weight at now? Still hovering in the mid 220's?

Weight at 227 right now bro, I hover at 226-227. I'm back at tracking my macros as of this week so I can really see how much I can bump it without gaining too much.

[Hosum]

Nice session Aud, how much time did spend in the gym for this session?

[audieswu]

Nice session Aud, how much time did spend in the gym for this session?

Bout 1.5 hours lifting, 30 mins. socializing RTF

[The Solution]

Weight at 227 right now bro, I hover at 226-227. I'm back at tracking my macros as of this week so I can really see how much I can bump it without gaining too much.

What you aiming for kcal wise?

[New Evolution]

this would be a great race actually.

IN!!!
[img]http://i.minus.com/ifTt0lr86bQfo.gif[img]

What was she doing? She didn't see the car infront of her?





Strong depleted day Audiestim. Pretty strong on the flat bench for someone who is depleted.

[da2ricky]

strong ass joker sets on the flat bench audie!

What was she doing? She didn't see the car infront of her?

the only thing I can think is that she was testing the airbags, they didn't work. :}

[New Evolution]

strong ass joker sets on the flat bench audie!




the only thing I can think is that she was testing the airbags, they didn't work. :}

Strong new avi Ricky Tan.

[da2ricky]

Strong new avi Ricky Tan.

Thanks evo! u mirin my midget sized barbell?

[audieswu]

What you aiming for kcal wise?

I'm going by my macros but my average kcals right now is 3500 on training days. 3300 cals on non-training.

What was she doing? She didn't see the car infront of her?

Strong depleted day Audiestim. Pretty strong on the flat bench for someone who is depleted.

I'm just tired as F bro from all the stuff that went on the weekend.

I also hate traveling, we traveled 2.5 hours one way and came back the same day. That saps my energy for sure.

strong ass joker sets on the flat bench audie!

the only thing I can think is that she was testing the airbags, they didn't work. :}

Thanks mang

Thanks evo! u mirin my midget sized barbell?

LMAO

[jshaw5]

I'm going by my macros but my average kcals right now is 3500 on training days. 3300 cals on non-training.

[DieselFlip]

Damn OP you strong as fuark. Repped and subbed!

[da2ricky]

Damn OP you strong as fuark. Repped and subbed!

LMFAO. strong guest appearance :}

check cp comment DF

[New Evolution]

Thanks evo! u mirin my midget sized barbell?

That BB looks huge to me.


:}

I'm going by my macros but my average kcals right now is 3500 on training days. 3300 cals on non-training.



I'm just tired as F bro from all the stuff that went on the weekend.

I also hate traveling, we traveled 2.5 hours one way and came back the same day. That saps my energy for sure.



Thanks mang


LMAO

Yep driving long distance will drain you out.

[DieselFlip]

That BB looks huge to me.

:}

Yep driving long distance will drain you out.

You going to the O again this year man? (no whalin')

[audieswu]

[img]http://4.bp.blogspot.com/-eyfjpGBpDN4/T37v6E-aj2I/AAAAAAAAAKU/hzpL7QZimrI/s400/homer_drooling_wallpaper_-_800x600.jpg[img]

I added 2 cheat meals each week too. But been on dat dere BoB's stationary bike HIIT 2-3X a week now. Started it last week.

Damn OP you strong as fuark. Repped and subbed!

Oh hai Ho, 2 spicy chicken sammiches for you?

LMFAO. strong guest appearance :}

check cp comment DF

LOL

That BB looks huge to me.


:}

Yep driving long distance will drain you out.

For sure bro.

Did you get to train while you were down in Australia?

[New Evolution]

You going to the O again this year man? (no whalin')

LOL Fo sho bull diesel. You going to have your booth there?

[DieselFlip]

LOL Fo sho bull diesel. You going to have your booth there?

LOL can't afford the booth there yet
Hopefully someday bro.

[audieswu]

I'm going to try this for sure. Love doing mobility work now.

[wuskillz]

Strong bench is strong! Nice numbers today

[Anthony21]

Joe DeFranco is the truth and the Agile 8 has done wonders for me and can't wait to start Limber 11.

Strong work and benching boss.