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don't do extreme atg squats (ass to floor) when the bar is on the deadlift rack.
i felt my back round when going up, but pain came next day.

Date: 2/12/12

BW: 140 lbs
CNS: 8/10

Soreness: lower legs, slight upper body

Warm Up:
  Activation and Mobility Drills
  30 min walk to gym
  TKE using Leg Curl Machine

Workout:
  3 x 10kg box jumps
  Squats 1 x empty, 1 x 8 x 20kg, 1 x 8 x 40kg, 2 x 12 x 45kg
  Calf Raises 2 x 12 x 45kg
  RDL 2 x 8 x 45kg
  Pull ups 6, 8 (first set doing pull ups on squat rack, which bar on rack, so bar got in the way)
  Dips 12, 10

Stretches: 
   Cool down overall body stretches

Cool Down:
  30 min walk back to uni
 
Comment:
The workout went excellent, squat racks are occupied on sundays so gives me a chance to do box jumps, which is jump specific and with 10kg dumbells, this gave me an idea that i can do 10kg dumbell full atg pistol squats, i have strength to do it without dumbell 10 reps all the way down. this can maybe help my squat more, don't know, regarding the squat before i had this problem that my body would lean forward when i can't go any lower, so i decided to split my legs a bit wider than shoulder stance, as before it was shoulder width or a bit less, so that was hard to go deep, but wider stance, helped a lot, that doing squats was nice and comfortable and after i was able to do 3 reps of atg 45kg and still felt could do more but stopped. Calf raises in socks, as i wear the trainer which the base is stiff, so i have to take it off and do it in my socks. The alternate grip, did not feel like last session. Heavy but maintained good form. Pull ups was good, i think i have improved my max to a bit more than 8 and dips easy at 12 reps and 10 reps. Lets see how it goes at 50kg, my struggle weight, the nemesis of my 5RM.

Workout Rating: 9/10

go and get it.
 

Hey man

do you mind helping me with my squats.
i have this problem when going heavy, i try go parallel, but i reach a limit i can't go lower, but when light i can go very low, and therefore my body cheats and leans body forward, because i have this mark on mirror to indicate when i go parallel, but like i said my body leans forward just to indicate, 'look it's parallel, time to go up'
lol.

first my body will go 3/4 squat but i started to go deeper but now my body just leans forward i will try get a video if possible.

help would be appreciated.
thanks

Mayweather vs Robert Guerrero in discussion.

Richard Schaefer of Golden Boy Promotions says that discussions are already underway to match Floyd Mayweather against Robert Guerrero next.

source:http://www.badlefthook.com/2012/11/28/3704846/floyd-mayweather-vs-robert-guerrero-next-fight-negotiations-hbo-boxing-news

I don't know how to react to this. maybe a good thing, but he's not much of a threat to mayweather.

Quote from: seifullaah73 on November 25, 2012, 05:01:42 pm

Yup definitely an amazing fight.

Robert guerrero was doing well in the first few rounds, that KO he did to berto, was a dirty move as he was placed his hands on the back of his and pounded him and then second one bulged his eyes.

After that berto was on a hunt for a comeback, with a lot of killer upper cuts but guerrer having good chin absorbed a lot of them.

and it was like throught the last 8 rounds, uppercuts by berto, body shot and shots to the head by guerrero. Until the last round when the bell rings they are fighting, berto tries walk away while guerrero hammers at his chin, lol.

ya man.. berto hit him with KO style uppercuts, unbelievable chin from guerrero...

i still can't get over that fight, what a war.

guerrero definitely used some dirty tactics.. had the ref been more affirmative, it might have been a much different fight.. lots of dirty-boxing tactics from G.. berto got heart but man, two losses like that (other one vs ortiz), he might be damaged goods at this point...... not many boxer's like cotto who can take those kinds of beatings and come back with that hunger.

Quote

Also a fight at the same time, was hatton vs senchenko.

hattons return after 3 years and defeat to the 2 pound for pound starts and went to make a comeback for a title match.

but that fight didn't go his way either. which i guess increase depression and maybe people should be on a watch as he may become even more suicidal.
then when he lost to pacquiao.

the fight ended with a shot to the liver.

awesome night of boxing with 2 great fights.
 

ya i missed that one!@$!@

i heard hatton was crying after the fight? sux




marquez vs pacquiao 4 !!! wait what, 4? wtf.. can it be?

i kind of hope marquez wins but, then i kind of also hope he gets ko'd so that they stop fighting each other.. get it over with already.

pC!@$

Yeah,

I kinda want marquez to knock pacquiao out, because pacquiao aint fighting mayweather in the near future.
So finish him and end his career else we will have to live with watching pacquiao vs rio hah lol.

def don't want that, rather watch pacquiao vs bradley.

lol

peace

Date: 25/11/12 (long time)

BW: 140 lbs  (like this weight)
CNS: 8/10

Soreness: none, suprised about that

Warm Up:
  Quick Activation and Mobility Drills
  30 min walk to gym

Workout:
  Box Jumps with dumbell, 12inch and 16inch; estimate: 10 reps x 2 box x 6kg db, 10 reps x 2 box x 8kg db
  Squats 1 x 8 (empty bar), 1 x 8 20kg, 1 x 8 x 30kg, 2 x 12 x 40kg
  Squat ATG 1 x 1 rep x 40kg (just for fun)
  Calf Raises 2 x 12 x 40kg
  RDL 2 x 7 x 40kg (no rugby players as i went there at 1pm)
  Pull Ups 8
  Dips 10
 
Cool Down:
  30 min walk back to uni

Stretches: 
   Cool down overall body stretches
 
Comment:
As i went to the lockers outside the changing room, all were taken, so had to use lockers in the changing room aka nude room    , disgusting, but what was worse that a guy straight from the shower, towel over his shoulders, naked went up to this guy on the same bench as me but in the corner 2 metre away, in front, nude,  telling him he was in front of his locker, i guess he got the bad seat, lol. No shame nowadays these people. So left went to the gym, all squat racks taken, decided to do tke using leg press but the seat is wierdly shaped when i lower the weight towards me and puts pain in my lower back i don't know why, so LEG PRESS BAD FOR YOUR LOW BACK. I decided to do some explosive training got some dumbbells and did box jumps, they were more like tables then boxes. did it with 6 and 8 kg dumbbells. on both medium and above medium tables. Then the squat racks were free so went on. Did proper low depth to parallel and felt comfortable and hit 12 reps on 40kg. It felt controlled and my glutes even were killing when i sat so that was good lol.
btw i decided to wear the black trainers as they close to lifting shoes a bit elevated on the heel. But when doing calf raises it is difficult so did calf raises with my socks. When placing bar down for deadlift i decided to do ATG squats where i go down with muscle restriction and reach bottom and push out, not that difficult to come up and felt good and then all the way down to place bar on the lower part of the rack which sticks out , which i had to go right down sit on my heels, and place bar down and duck underneath and get up and caused this strange little painful lump on the top part of the left ab muscle near the part of the rib where they meet, strange, don't know why. Did RDL's, good form on second and third set i think i did. Then time was running out so did pull ups 8 reps and with only a few seconds rest did dips of 10 reps after and was finished. Went back to the changing room and suprise suprise; well not really, some nude dudes, lol. Got my stuff and left. I would like all my squat at any weight no matter how heavy to be as comfortable as the squats at 40kg.

Workout Rating: 9/10 (a very good workout)