Changed Leg Day up a bit today.

Back Squats
275 x 4
245 x 5
225 x 10

Form felt week, too much emphasis on my quads rather then my whole legs, so Pulled out the old low box made out of those step up pilates/aerobics things.

Dropped the weight to 185 and went LOW.
Could only power out 185 x 6 x 3 but felt soo good.

Those 'clean pulls' look like a recipe for disaster and a blown back. I can understand Olympic level lifters doing them as a workup for their lifts but for us at a 'hobby' level they're not needed. If you want traps do behind the back shrugs on the Smith machine with relatively light weight but perfect form. Do a weight that you can comfortably do with perfect form and rep it til it burns. Then rep some more and hold it.

Like Halo said guys doing massive weight with free weights or bars are wasting their time. At my gym they're always the guys who don't do deadlifts or squats so that should tell you something. I do a MAX of a plate and a 25 on the Smith machine and my traps are frequently commented on.

Clean pulls are about as simple as olympic style lifts get. Just like any lifts, start with a lower weight and work your way up, making sure form is good. You can fuck yourself up on any lift, even curls as people here have proven.

Did deads yesterday, 245 x 10 x 2 , 265 x 10 x 2 :notbad:

do power shrugs for h00g3 traps bros

power shrug =/= clean pull? Looks like basically the same thing


JD as long as your back stays arched I don't see how you could hurt yourself .. but it is a scary thought to have 315 lbs in your hands and all your weight on the balls/toes of your feet. maybe wear a belt for extra safety

FUUUU, I hurt my back after attempting my squats goal...
Now I have a back pain and I am thinking i should do alternate exercise than squats...
Is there any substitute to squats?

my all beef and egg diet is backfiring on me, im up 12 lbs :fulloffuck: ROFl..... going to have to hit the chicken breast again :okay:

First..What made you think about doing all beef and egg only?

Second...I don't think I would last on those two staple foods alone for more then 2 days!

pete rubbish

If you're looking for a long term alternative to squats than no, there are no substitutes.

If you just want some leg exercises to do until your back is good enough to squat again, don't worry about it. Your time would be better spent rehab'ing your back, mobility work and strengthening your core. This way you can squat to depth in the future without compromising your lower back.

I hurt my back a couple weeks ago too and all I've been doing is a lot of stretching and some body weight squats to work on technique.

Looks like you need halos bible of dieting

My.coooooore.

Me and a friend split 5 lbs of.egg protein from true protein


Shit makes my stims work 40 times better

now that's a clean pull

hard boiled egg farts make my life flash before my eyes

Picking up a road bike tomorrow. Hoping my legs grow to this...
http://3.bp.blogspot.com/_urSQl6wUA5...s+Hoy+legs.jpg

and my upper body doesn't shrink. I'm fucking pumped, I think I've been lacking in the cardio department.

Spandex pics to come :p

Maybe that's how ur supposed to do it, but that super intense rapid, fast paced movement looks really uncontrolled and risky, looks kinda sketchy for the older folks....

lol it looks like his shit could snap up at any time

sweet whiplash of peace

you're probably not bending your knees enough and trying to arch your back when you're going down..

Sounds like your form wasn't good.

Either you didn't breath in properly to push out your core (reducing any strain on lower back)

Or you descended down too fast, compacted the shit out of the back

Or you didn't correctly grip the bar, such that you were tightening the upper and lats.

No substitute for building t-rex legs other than squats [unless you were genetically given large calves/quads, and just need to tone them :fullofwin:]
And you might want to get that back checked out if its' tough to walk or mobility issues. Either way, I'd lay off the gym.

---

On a side note, is it just me or has the T-nation articles been lacking in substance.

Skinny, you workin out on your birthday? :fullofwin:

Anyway, happy birthday, have a good one... hope its been a good year of gains for you

Thanks dude, heading out to the gym right now! :fuckyea:

I brought out the short shorts tonight. Too bad you werent there. I went late like when you usually go too.

Oh, I saw :megusta:

hey im planning to do the program as well. I've been checking out other programs and ibodybuilder doesn't even seem good at all. Any modifications in the days?