[theNuge]

Tuesday, April 22nd, 2008

*** Wife's Entry ***

General Notes: this was the first time my wife tried the box squat. It was going ok until some asshole came over to us and told us that using the bench that we were using could cause disc compression issues. The way this dickhead said it was so condescending and arrogant that it made me want to end him. However, this made my wife a little scared to keep doing the exercise and I simply had her do a 5x5 with only the bar and a bunch of BW squats to work on form. I really get sick of people who do that with exercises like the squat and the deadlift. If they would LISTEN to what I said about form maybe they would think, "Wow, I was a moron with my form and that was how I got hurt." But they don't listen. They talk like they know and look at you like a moron when you try to tell them how what they're saying doesn't make any sense if you do the exercise with the proper form.

Box Squat
------------
45x5x5
Tons of BW's

DB Step-Ups
--------------
Notes: she's going to have work on her form for these. She was putting her leg on the bench, putting a little pressure on the leg, she would bring her other leg up and then she would stand up. We'll do these again next week to get the form right.
12's x 8 (each leg)
15's x 8 (each leg)
20's x 8 (each leg)

Pull-Throughs
----------------
70x8
70x8
70x8
70x8

Plate Gripping
----------------
5 lbs x 60 sec (each hand)
10 lbs x 45 sec (each hand)
15 lbs x 30 sec (each hand)

[theNuge]

Tuesday, April 22nd, 2008

General Notes: this workout included my first squats since I stopped the Bill Starr 5x5 due to back issues.

Box Squat
------------
Notes: I started with a bench that had me going a little below parallel and I noticed when I was squatting with the bar that my lower back was still rounding from my hips rotating due to hamstring flexibility. I used a different bench that was a little taller and I was going to parallel. My back didn't round but I could still feel hips rotating a little bit. I swear to god I have the world's tightest hamstrings .
45x5x3
65x3x2
85x3
105x3
115x3
135x3
145x3
155x3
165x3 --> I stopped here because I didn't want to push it too much
145x3
145x3

DB Reverse Lunges
------------------
Notes: these are serious asskickers.
15's x 8 (each leg)
20's x 8 (each leg)
20's x 8 (each leg)

Pull-Throughs
----------------
100x8
100x8
100x8
100x8

DB Farmer's Walk
----------------
50's x ~50 yards
50's x ~30 yards
50's x ~30 yards

[theNuge]

So, are there things I should worry and better yet should NOT do when doing a box squat? Are the no-no's the same as when performing a normal squat?

[Donut62]

Don't plop onto the box. Squat down controlled until you touch the box, just like you would normally or even slower. I think this is the biggest problem, people use the box to cheat the eccentric and this is how you fuck up your back.

[theNuge]

Thanks for the replies in my log, Donut. I appreciate it.

[Feature boy]

Hmm... Aren't you supposed to actually sit on the box and not just touch it?

Then again, I don't know shit about box squatting, never tried 'em...

[liquid!]

Originally Posted by theNuge

After those she wanted to kill me because I was telling her about how her form was wrong. .

Whoa. Do you have a death wish? My wife gets the same way. If I'm going to talk about form - I make a suggestion, don't wait for a response, and walk away. Thats the only way I can give input without "criticizing."

Its worth it in the end to get her off the damned treadmill and doing deadlifts, chins, and such. She doesn't like to lift "heavy" but DL reps of 10 works for her. She like the crossfittish stuff.

There are exercises she enjoys that aren't the best, but who cares I always include them in her workout (lateral db raises). I've found ways to tap into her competitive spirit and direct it away from me. We were at a dinner party and these fat girls who attended do an exercise bootcamp together, they boasted they could to 20 pushups. Later that night, when we walked out the door my wife said,"bullshit that fatty can even do one pushup." Mentally I said "yes," as I've irked her on about big girls cranking out tons of pushups, but that they cheat as the ROM is 1inch till their guts reach the ground. Well, she does her pushups now.

Sorry to blab in your log. ;)

[Donut62]

Originally Posted by Feature boy

Hmm... Aren't you supposed to actually sit on the box and not just touch it?

Then again, I don't know shit about box squatting, never tried 'em...

Yes, you should fully sit your weight on the box and pause for at least a second on it, but what I am saying is that people will literally "drop" or free fall onto the box, particularly in the last few inches of range of motion. No es bueno. Just beause there is something to catch you doesn't mean you get free range to not do a controlled eccentric.

[liquid!]

Originally Posted by theNuge

[color="Magenta"] It was going ok until some asshole came over to us and told us that using the bench that we were using could cause disc compression issues. The way this dickhead said it was so condescending and arrogant that it made me want to end him. However, this made my wife a little scared to keep doing the exercise and I simply had her do a 5x5 with only the bar and a bunch of BW squats to work on form. I really get sick of people who do that with exercises like the squat and the deadlift. If they would LISTEN to what I said about form maybe they would think, "Wow, I was a moron with my form and that was how I got hurt." But they don't listen. They talk like they know and look at you like a moron when you try to tell them how what they're saying doesn't make any sense if you do the exercise with the proper form.

That is exactly way I never take my headphones off and keep the eye contact to a minimum. No matter how bad someone is doing and excercise, I never say a thing. I don't want unsolicated advice, especially from the tards in my gyn.

Do get me wrong I don't sit there and give every one the stinkeye. There are a few guys I talk with, but most of them can go on and on, so I dread opening that can o worms. I've had a few guys ask for advice, but its not what they want to hear so they don't take it.

I'm really looking forward to working out in a gym where I can sponge off of better lifters.

[theNuge]

Originally Posted by liquid!

I'm really looking forward to working out in a gym where I can sponge off of better lifters.

I haven't given up on that wet dream yet either.