TommyBoy's Log

[Sidior]

Bloat ftw! I always look like a marshmellow now lol.

[TommyBoy]

Good luck fat man! Don't break/tear/rip/strain/etc. anything! :p

Kill it lardo.
WTF is with the disrespectful comments guys?

[deeder]

WTF is with the disrespectful comments guys?

Hey no disrespect meant Tommy.. I was just playing around. I thought you were aspiring to Rhodestown!? :cool:

Seriously though, good luck on Sunday and don't wreck yourself!

[TommyBoy]

Hey no disrespect meant Tommy.. I was just playing around. I thought you were aspiring to Rhodestown!? :cool:

Seriously though, good luck on Sunday and don't wreck yourself!Thanks bro, it was more directed @ Kev though.

[deeder]

He's just jealous.

What are you hoping to bench? And it is bench-only that you're doing right?

[TommyBoy]

He's just jealous.

What are you hoping to bench? And it is bench-only that you're doing right?No, he's being a dick.

Yeah it's bench only. And seriously, considering how things have been going, I'll be happy with my 407 opener.

[Stumprrp]

its tomorrow? sweet man, best of luck, play it smart.

[TommyBoy]

Thanks bro.

[Detard]

Let us know how it went when you get back. Good luck man.

[KevinStarke]

I would think a disciple of Rhodestown could take some verbal abuse, you sicken me.

[TommyBoy]

I would think a disciple of Rhodestown could take some verbal abuse, you sicken me.You sicken me too. Language like that, and only 162lbs to back you up. I feel like vomitting.

[TommyBoy]

Sunday November 4/07 - Competition

I weighed myself on saturday morning: only 335lbs. I needed a tight fitting bench shirt, so I did some magical bloating. I cranked up my sodium intake starting saturday @ noon, and continued until the warm-ups at the competition. I weighed in @ 9:00am at 350lbs. 15lbs in 24 hours....not bad (can you say Rhodestown). I was so bloated, my cheeks were touching my eyes.

Warm ups
95x5
135x3
185x3
225x2
put on single ply Inzer EHPHD (took 5 guys, and roughly 15 minutes, but we got this bitch on!)
275x1 off 4board
315x1 off 3board
365x1 off 2board

1st attempt: 407 -- 3 whites

**My training partner ran over my 2nd attempt and they said it took to long, so they automatically added 2.5kg...brutal**

2nd attempt: 412 -- 3 whites

3rd attempt: 446.5 -- 3 whites

Perfect meet. My plan was 407-430-450, so I'm pretty happy considering what happened with my 2nd attempt.

I'm still pissing out all the water. Every few hours I get this massive urge to pee and it's pretty rough. I'm down 5lbs already. My strategy worked well. Also, my shoulder feels great.

[deeder]

That's awesome Tommy! Sucks about the 2nd attempt but at least you were still able to get close to your planned third!

[TommyBoy]

That's awesome Tommy! Sucks about the 2nd attempt but at least you were still able to get close to your planned third!Thanks bro.

[Lones Green]

congrats on the meet dude!!!!!!!! great to hear. 450 is awesome.

[TommyBoy]

congrats on the meet dude!!!!!!!! great to hear. 450 is awesome.Thanks bro.

[Stumprrp]

awesome benching man, no reason why you cant be at 500 very soon

[Chris Rodgers]

Nice job on the bloating!! :eek:


3 for 3 is sweet. That federation is ridiculous. Let the lifter take the damn weight they want.


Now get a real shirt, get in a less-gay fed and work towards 600! :nod:

[Detard]

Congrats man!

[KevinStarke]

Hell yah man congrats on going 3 for 3 you'll be at 500 right quick.

[POWERLIFTER87]

15lbs. in 24 hours lol.

Awesome job at the meet.

[TommyBoy]

awesome benching man, no reason why you cant be at 500 very soonYep, right around the corner.

Nice job on the bloating!! :eek:


3 for 3 is sweet. That federation is ridiculous. Let the lifter take the damn weight they want.


Now get a real shirt, get in a less-gay fed and work towards 600! :nod:I hear ya man. The next piece of gear I purchase, will definitely be 2ply; I promise.
Congrats man!Thanks d00d.

Hell yah man congrats on going 3 for 3 you'll be at 500 right quick.Thanks bro.

15lbs. in 24 hours lol.

Awesome job at the meet.Thanks.
I don't recommend bloating up like that to anyone. I threw up in my mouth 4 times, and had to swallow it to maintain the bloat. That was way harder than benching.

[RedSpikeyThing]

nice benching tommy! Being so bloated you threw up in your mouth? You should be the deputy mayor of Rhodestown

[TommyBoy]

nice benching tommy! Being so bloated you threw up in your mouth? You should be the deputy mayor of RhodestownHAHAHAHAAHAHA!! Thanks bro. Yeah, I knew that vomitting up some fluid would definitely hurt all the hard-earned bloat. It was worth the effort.

[TommyBoy]

Mon. Nov. 5/07 - SQ

Weighed myself @ 6:00pm today, 338lbs. Dropped 12lbs of water in 30 hours.

Squats w/briefs: 405x1
Pullthroughs: green band x10/ 2 greens x10
Cable Abs: 80x10/120x20


Stopped @ 405 on squats because I'm too friggin' big for the crappy squat rack. I'm getting sick of this. I'm gonna have to start squatting outside the rack. My training partner and I are gonna make some type of monolift attachment to the squat rack.

I'm pretty much gonna start to make the shift to a multi-ply fed. Enough of this silly single ply stuff

[TommyBoy]

Tue. Nov. 6/07 - Assistance

DB Rows: 60x10/80x8/100x20
Pulldowns: 120x10/240x8
Pushdowns: 90x20/140x20
Inc. DB Curls: 30x10/60x8

[Lones Green]

100 x 20 db row is just nasty tommy.

[TommyBoy]

100 x 20 db row is just nasty tommy.
I was just taken 'er easy. I should be doing much more weight.

[Lones Green]

I was just taken 'er easy. I should be doing much more weight.

thats the attitude.

[TommyBoy]

FYI- Just bought a inzer double denim off a fellow SHW on another forum.

[Lones Green]

FYI- Just bought a inzer double denim off a fellow SHW on another forum.

500 easy.

[Detard]

Holy **** high reps. Nice work though.


500 easy.

+1

[Stumprrp]

550 easy

[TommyBoy]

Holy **** high reps. Nice work though.High reps seem to make me stronger. Plus I count it all as cardio.

500 easy.

+1

550 easyI want 500 in my single ply. Double ply: sky's the limit.

[KevinStarke]

I'm in the same boat Tommy, 500 Single ply then i'll see where double ply takes me.

[Sidior]

Oh snap, DD!! Numbers will be sick in that man. Do you have any experience with denim shirts already?

[TommyBoy]

Oh snap, DD!! Numbers will be sick in that man. Do you have any experience with denim shirts already?I used to own a DD, but it was way too small. I held 500 but it moved like 2". It was way too small. I got this one because it is my exact measurements. It should be lots of fun.

[TommyBoy]

Thurs. Nov. 8/07 - DL

Sumo Pulls w/doubled mini's (metal v-type): 135x1/225x1/275x1/315x1/365x1/365x1/405x1/455x1
Cable Abs: 80x10/130x10



Pulls went good today. I pulled my left calf muscle on the 455, so I called it there. Everything was really fast.

[Stumprrp]

tom, im considering trying some sumo pulls with my suit, im guessing i should get some good carry over and low end strength to go along with my strong lockout?

[TommyBoy]

tom, im considering trying some sumo pulls with my suit, im guessing i should get some good carry over and low end strength to go along with my strong lockout?You're gonna have to try to find out. The suit doesn't just magically give you a big pull. Don't you pull conventional anyways?

[deeder]

You're gonna have to try to find out. The suit doesn't just magically give you a big pull. Don't you pull conventional anyways?

Yeah stump, learn to pull sumo raw first (obviously). I found it really hard at first to keep my hips down and if you can't do that raw you most definitely can't do it in a suit and that will translate to you getting into a very poor position.

[Stumprrp]

well yes i plan on trying it first its been a long time, i do pull conventional and mostly back at that, its like a sldl and its just my style, i figured getting more legs in there would help and so would shortning the ROM

[TommyBoy]

Sat. Nov. 10/07 - Assistance

Shrugs: 225x10/315x8/405x25
BB Rows: 225x8/315x15
Pushdowns: 90x20/120x20
Hammer Curls: drop set 90x5-->70x5-->50x5-->30x5

[Lones Green]

405 x 25? f*** yeah!

[KevinStarke]

Monster shrugs Tommy, nice sumo's up there too.

[TommyBoy]

405 x 25? f*** yeah!
Monster shrugs Tommy, nice sumo's up there too.Thanks bros

[Stumprrp]

good work bro, lets start a shrug clan, and be the first monsters to shrug 1000.

[HeavyBomber]

Sumo Pulls w/doubled mini's (metal v-type): 135x1/225x1/275x1/315x1/365x1/365x1/405x1/455x1
Cable Abs: 80x10/130x10

Nice!

[TommyBoy]

good work bro, lets start a shrug clan, and be the first monsters to shrug 1000.That's a lot of weight bro. I don't think it's gonna happen.
Nice!Thanks big dawg.

[Stumprrp]

ive done 715 for a single of course it can happen, ill bulk to 400 for it.

[TommyBoy]

ive done 715 for a single of course it can happen, ill bulk to 400 for it.Maybe, but personally I don't really care what my 1RM shrug is. Until they make it squat/bench/deadlift/shrug, I'll stick to reps.

[TommyBoy]

Mon. Nov. 12/07 - SQ

15.5" Spongebob Squats w/ Inzer Champion:
405x3/455x2/500x1/added knee wraps: 550x1 got it, but legs went numb
no knee wraps: 600x1/635x1/675x1
Leg Ext: 100x10/Stack x 14
Cable Abs: 90x10/140x12

[Lones Green]

675 is badass dude. my calves have gone numb a few times from knee wraps.

[TommyBoy]

675 is badass dude. my calves have gone numb a few times from knee wraps.Thanks bro. I'm pretty sure I'm gonna squat without knee wraps for good. I don't see the point; they're only detrimental to me.

[Sidior]

675 is nuts! Are spongebob squats just box squats to a box with a foam pad on top?

Also where in relation to parallel is 15.5" because that is one sexy ass squat!

[KevinStarke]

675 is sick Tommy lookin strong boy.

[Detard]

Strong session big man.

[deeder]

675 is nuts! Are spongebob squats just box squats to a box with a foam pad on top?

Also where in relation to parallel is 15.5" because that is one sexy ass squat!

I'm interested in the answer to these questions too!

675lbs without knee wraps is sick. Unless your a midget 15.5" shouldn't be very far above parallel :hump:

[TommyBoy]

675 is nuts! Are spongebob squats just box squats to a box with a foam pad on top?Thanks bro. Yeah it was a box, with foam on top.
Also where in relation to parallel is 15.5" because that is one sexy ass squat!13.5" is parallel for my stance.
675 is sick Tommy lookin strong boy.Thanks man.
Strong session big man.Thanks d00d.
675lbs without knee wraps is sick. Unless your a midget 15.5" shouldn't be very far above parallel :hump:Yeah the knee wraps don't do much for me. I'd rather not use 'em. It was a lot deeper than I thought.

[Coke]

675 is badass dude...

No doubt, that's insane, lol.

[TommyBoy]

No doubt, that's insane, lol.Thanks Coke.

[bigmoney]

sick lift big guy....that was done out of a monolift?

[Stumprrp]

awesome squat mon

[TommyBoy]

sick lift big guy....that was done out of a monolift?Thanks bro. No, it was done in a s****y commercial gym power rack--I had to walk it out.
awesome squat monThanks Junior.

[Stumprrp]

standups FTW!!

is that suit you used your big one? 675 is big weight, when are you doing a full meet again.

[TommyBoy]

is that suit you used your big one? 675 is big weightNo this was with my $42 Inzer Champion. It's very thin, but it's tight, and I like it.
when are you doing a full meet again.No idea

[TommyBoy]

Tue. Nov. 13/07 - Recovery

CSR: 45x10/115x8/135x15
Rev. Grip Pulldowns: 120x15
Face Pulls Wide: 100x20
Rope Row-Ups: 80x15
Vbar Pushdowns: 80x25
Tate Press: 25x15
EZ Bar Curls: 65x15
Hammer Curls: 25x15
Vbar Pushdowns: 80x25/80x20
Hammer Curls: 25x15

[Stumprrp]

good stuff man got the blood pumping

[Sidior]

Feck nice volume!

[TommyBoy]

good stuff man got the blood pumping

Feck nice volume!Thanks ladies. I'm still pretty beat up from the squatting. Just got the muscles movin' a little.

[bigmoney]

oh walked it out, badass man. Volume lookin good on the upper body...but why only 2 sets for the guns?

[TommyBoy]

oh walked it out, badass man.Thanks $$$
Volume lookin good on the upper body...but why only 2 sets for the guns?Look closer, I did 3 sets:clap:

[TommyBoy]

Thurs. Nov. 15/07 - DL

3pin Rack Pulls (Inzer Champion): 450x1/500x1/550x1/600x1/650x1
Pullthroughs: 80x10/120x8
Cable Abs: 80x10/130x20

[Sidior]

Your pulling and squatting have been getting exceptional strong recently! I think that champion suits you well.

[TommyBoy]

Your pulling and squatting have been getting exceptional strong recently! I think that champion suits you well.You know what, I think you're right. It's super basic, tight as a motherf****r, and cost $42. With all this talk recently about gear and raw, nobody has ever mentioned that you should be comfortable with your gear. I love my Metal suits, but sometimes they're almost too advanced. The Basic Inzer stuff (Champion, EHPHD) have easy learning curves, and have been proven to be effective. I'm almost tempted to stick with the basic Inzer gear and see how far I can go with it.


Also, I believe that the heavy upper back work has brought up my big 3. I've always done light repetition **** for my upper back. I always had some minor weak points but never knew what was lacking. So now I'm beating the **** outta my upper back, and voilà: success.


I've been lifting for 12.5 years and I'm still learning. Go figure.

[Lones Green]

nice pulls man.

[TommyBoy]

Thanks bro.

[TommyBoy]

Fri. Nov. 16/07 - BP

Floor Press: 315x1/345x1/375x miss
DB Press: 70x10/100x15
Machine Laterals: 80x10/130x10
Backhand Cable Ext: 30x10/50x8

[Stumprrp]

nice floor press big man

[TommyBoy]

Thanks Stumper.

[KevinStarke]

Big floor pressing Tom.

[deeder]

Very nice workouts as of late Tommy! Keep it up!

[TommyBoy]

Big floor pressing Tom.Thanks bro, but it's not that great.
Very nice workouts as of late Tommy! Keep it up!I Appreciate it man.

[Coke]

Super pressing sets man.

[TommyBoy]

Thanks Coke.

[TommyBoy]

Sat. Nov. 17/07 - Assistance

Shrugs: 225x10/385x8/315x40
BB Rows: 225x8/365x10
Pushdowns: 100x20/150x15
Hammer Curls: 60x5/100x5

[Stumprrp]

good stuff

[Coke]

Doing super dude.

[RedSpikeyThing]

Nice work Tommy! Nice to hear that suit is working for ya


Shrugs: 225x10/385x8/315x40


:clap:

[deeder]

We're gonna have to start calling you trapman!


You know... Like batman? But cuz of your traps...



Oh come on... It's funny...



**** you then.

[TommyBoy]

good stuffThanks.

Doing super dude.Thanks d00d.

Nice work Tommy! Nice to hear that suit is working for ya


:clap:Thanks hombre.

We're gonna have to start calling you trapman!


You know... Like batman? But cuz of your traps...



Oh come on... It's funny...



**** you then.That is h i l a r i o u s deeds. If you wanna call me trapman, then go ahead. It's not bad; because most people call me a******.

[Sidior]

Strong floor presses, and **** your shrugs are always monster!

[Lones Green]

if you're trap man, can i be rhomboy(d)?

here's to s***** jokes!

[TommyBoy]

if you're trap man, can i be rhomboy(d)?

here's to s***** jokes!LMFAO!!!! d00d, I just spat my shake all over the keyboard laughing at that one.


Rhomboy and Trapman FTW!!

:thumbup:

[Lones Green]

LMFAO!!!! d00d, I just spat my shake all over the keyboard laughing at that one.


Rhomboy and Trapman FTW!!

:thumbup:

hahaha, glad someone else thought it was funny.

[TommyBoy]

Mon. Nov. 18/07 - SQ

Olympic Squats (Raw): 135x5/225x5/315x5
Pullthroughs: 80x10/130x12
Cable Abs: 80x10/150x12

[deeder]

if you're trap man, can i be rhomboy(d)?

here's to s***** jokes!

Hey! I resemble that remark! :swear:


Mon. Nov. 18/07 - SQ

Olympic Squats (Raw): 135x5/225x5/315x5
Pullthroughs: 80x10/130x12
Cable Abs: 80x10/150x12

Nice work trapman... er... Tommy! Were the olympic squats high bar and atf? If so, ouch :thumbup:

[TommyBoy]

Nice work trapman... er... Tommy! Were the olympic squats high bar and atf? If so, ouch :thumbup:Yep, I rested the bar on my traappz, and I squatted so low that I could see under the bench across the gym. I've never gone that deep in my life.

[Sidior]

Dude oly squats....eeeewwwww.

lol


Strong work buddy!

[TommyBoy]

Dude oly squats....eeeewwwww.

lol


Strong work buddy!Thanks d00d. I hate em too, but I have a feeling they'll benefit me.

[Lones Green]

dude those oly squats take a toll on me every time i do them.

[TommyBoy]

dude those oly squats take a toll on me every time i do them.Yeah, I'm feeling it already.

[KevinStarke]

Deep squattin kills, good stuff man.

[TommyBoy]

Thanks Kev.

[TommyBoy]

Tues. Nov. 20/07 - Assistance

DB Rows: 70x10/90x8/120x20
Rope Pulldowns: 100x10/150x8
Pushdowns: 100x20/160x12
EZ Bar Curls: 75x8/150x8

[Lones Green]

nice rows dude. doing them heavy makes my abs hurt.

[TommyBoy]

Yeah my abs hurt too.

[Lones Green]

Yeah my abs hurt too.

looks like we both need to eat 5000 calories more on thanksgiving then.

[TommyBoy]

looks like we both need to eat 5000 calories more on thanksgiving then.I would, but thanksgiving was over a month ago.

Remember I live in Canadia.....in an igloo....outside the hockey rink......just down the street from the beer store.

[RedSpikeyThing]

Remember I live in Canadia.....in an igloo....outside the hockey rink......just down the street from the beer store.

Of all the stereotypes, that one made me laugh the most. I've fully given people directions in terms of beer stores and LCBOs.

[Lones Green]

I would, but thanksgiving was over a month ago.

Remember I live in Canadia.....in an igloo....outside the hockey rink......just down the street from the beer store.

HAHAHA

[Chubrock]

Do you have to kill a lot of polar bears as well?

[Detard]

Do you have to kill a lot of polar bears as well?

No, suprisingly we get the beavers to do the dirty work for us ;)

[Chubrock]

I like beaver.

[TommyBoy]

Do you have to kill a lot of polar bears as well?
No, suprisingly we get the beavers to do the dirty work for us ;)LMFAO!!!! You are not gonna believe this, but a couple of beavers just demolished some trees outside my work....I'm serious.
I like beaver.I concur.

[deeder]

Sometimes I think your journal should be moved to General Chat... It's only occasionally that your training is discussed :p

[TommyBoy]

Thurs. Nov. 22/07 - DL

CB GM: worked up to 405x1, felt like 3000lbs....said f*** it!
CSR: 135x10/180x8 felt like 3000lbs.....said f*** it!

Just pure s*** overall. Brutal. Time to regroup, cut weight, eat better, get healthier and focus on the bench. This was probably the worst session in the last 2 years!! Very very frustrated right now.


Timt to go wrestle a polar bear for GPP.

[TommyBoy]

Sometimes I think your journal should be moved to General Chat... It's only occasionally that your training is discussed :pBeavers are way more important then training....eh?

[deeder]

Thurs. Nov. 22/07 - DL

CB GM: worked up to 405x1, felt like 3000lbs....said f*** it!
CSR: 135x10/180x8 felt like 3000lbs.....said f*** it!

Just pure s*** overall. Brutal. Time to regroup, cut weight, eat better, get healthier and focus on the bench. This was probably the worst session in the last 2 years!! Very very frustrated right now.


Timt to go wrestle a polar bear for GPP.

Kick that polar bears ass, do what you have to do outside of the gym and come back ready to kill it next session. We all have our bad days big guy :burger:

[deeder]

Beavers are way more important then training....eh?

No doubt... I've got a couple of them working on my summer home right now :smoke:

[TommyBoy]

Out of frustration I ate 4 mama burgers from A&W, and then went home and looked in the mirror and said "my god, look how fat you are!!!"

[Detard]

Damn those mama burgers sound delish. I could really go for a double big mac, large fries and a bunch of nuggets w/ lots of honey and a coke right about now.

[deeder]

Damn those mama burgers sound delish. I could really go for a double big mac, large fries and a bunch of nuggets w/ lots of honey and a coke right about now.

Agreed... Makes me want to rethink making weight on Saturday.... :cry:

[TommyBoy]

I think I'm gonna be leaving Rhodestown soon :(

[deeder]

I think I'm gonna be leaving Rhodestown soon :(

Hey if it helps your lifting or makes you happy then go for it :thumbup:

[RedSpikeyThing]

Just pure s*** overall. Brutal. Time to regroup, cut weight, eat better, get healthier and focus on the bench. This was probably the worst session in the last 2 years!! Very very frustrated right now.


Bah it happens. Don't go changing everything because of one bad day. Regroup, get your head on straight and SFW!

BTW read some of my earlier bench days if you wanna feel better...

[Lones Green]

I think I'm gonna be leaving Rhodestown soon :(

this is never good news. what class are you thinking about going to?

[TommyBoy]

Bah it happens. Don't go changing everything because of one bad day. Regroup, get your head on straight and SFW!Good call bro.
this is never good news. what class are you thinking about going to?SSHW class. I'm not gonna leave Rhodestown, I'm just effin' around. I'm not gonna be too concerned with the number on the scale. I'm just gonna clean up the eating a little. I was just having one of those days.

[Stumprrp]

i hear you on one of those days man, come back harder next workout

[TommyBoy]

Fri. Nov. 23/07 - BP

Pulldowns: 150x10x3sets
6" Manpon: 275x1/300x1/325x1/350x1
Front Raise: 40x8/60x12
Rev. Pec Deck: 100x8/170x16
Side Raise: 40x8/60x12
Chest Press: 150x37

[Stumprrp]

huge workout man, whats 6" manpon though haha

[Lones Green]

nice benching dude. i made a manpon out of this worn out foam roller that was coming apart, cut it in half. im pretty anxious to use it. and on the subject of cleaning up the diet, i hope this means 5 1/2 peices of bacon on the baconator instead of 6.

stump- check elite's youtube page, dave has a lot of videos where he uses the manpon on there.

[TommyBoy]

huge workout man, whats 6" manpon though haha VVVVVVVVVVVVVVVV

stump- check elite's youtube page, dave has a lot of videos where he uses the manpon on there.



nice benching dude. i made a manpon out of this worn out foam roller that was coming apart, cut it in half. im pretty anxious to use it. and on the subject of cleaning up the diet, i hope this means 5 1/2 peices of bacon on the baconator instead of 6.More like 5 pieces of bacon. I used the same foam as my spongebob, only I cut it in the shape of boards. It sinks a lot and pretty much touches my chest fully; however, it slows down the eccentric portion and increases the difficulty level off the chest.

[TommyBoy]

Sat. Nov. 24/07 - Assistance

Pulldowns: 150x10x3sets
Shrugs: 225x10/315x8/500x12
BB Rows: 225x25
Rope Cable Rows: 150x13
Vbar Pushdowns: 90x20/150x15
Hammer Curls: 70x10

[Lones Green]

nice shrugs, trapman

[Bako Lifter]

Pfft, 500x12, 225x25. Are you kidding me?

Nice job TB.

[TommyBoy]

nice shrugs, trapmanThanks Rhomboy.

Pfft, 500x12, 225x25. Are you kidding me?I do not kidd.
Nice job TB.Thank you brother.

[Chubrock]

Weak sauce man. When you gonna get strong haha?

[TommyBoy]

Weak sauce man. When you gonna get strong haha?As long as my training translates into meet PR's, then everything is going according to plan.

[Chubrock]

Haha heck yea, I hear that.

[Sidior]

Your shrugs are sexy man, down right sexy.

[Stumprrp]

good stuff man

[KevinStarke]

Great lifting lately Tom.

[TommyBoy]

Your shrugs are sexy man, down right sexy.Good, because as soon as they stop getting sexy, I'll have to use some moderate/heavy weight.
good stuff manThanks bro.
Great lifting lately Tom.Thanks Kev, although I'm not quite satisfied enough.


I'm gonna be tossing in a second bench day once again. Just did some number crunching and noticed that it's 11 weeks til the next show. Time to f****n' give 'er.

[TommyBoy]

Mon. Nov. 26/07 - Assistance

Pulldowns: 150 3x12
CGB: 275x5
Tate Press: 25x10/40x10
Pushdowns: 100x10/120x10/140x10/160x12
Front Raises: 40x8/65x10


Tried the second bench day; not gonna happen. I worked up to an easy 275x5 on close grip and just said f*** it. I'm still not recovered from friday and I'm pretty sure I don't need a second bench day. Back to normal tomorrow.

[Detard]

Meh, it was worth a try though. Wheres the next meet at?

[Sidior]

Glad you figured out it wasnt for you with only one session. Back on track and PRs are comin.

[TommyBoy]

Meh, it was worth a try though. Wheres the next meet at?It's in Vancouver. Just a normal meet, nothing fancy.

Glad you figured out it wasnt for you with only one session. Back on track and PRs are comin.yes sir.

[Bako Lifter]

Time to f****n' give 'er.

Give 'er!!!!!!

[Stumprrp]

nice assistance man

[TommyBoy]

Give 'er!!!!!!Yeah buddy, light weight.

nice assistance manThanks bro.

[TommyBoy]

Tues. Nov. 27/07 - Assistance

Pulldowns: 150x10x3sets
DB Rows: 60x10/75x8/90x20
Rope Pulldowns: 100x8/180x8
Pushdowns: 100x20/100x25
Concentration Curls: 60x12

[deeder]

Tommy, when do you actually lift? Everytime I come in here it's always "assistance days"... Pft... You pussy. Hahaha

Nice work none the less :thumbup:

[Lones Green]

concentration curls ftw

[Coke]

Nice numbers all the time, get real crazy with the reps here and there.

[Guido]

Tues. Nov. 27/07 - Assistance

Pulldowns: 150x10x3sets
DB Rows: 60x10/75x8/90x20
Rope Pulldowns: 100x8/180x8
Pushdowns: 100x20/100x25
Concentration Curls: 60x12I hope to god those weights are in kilos. You should be curling 132lbs easy at your size. :D

[TommyBoy]

Tommy, when do you actually lift? Everytime I come in here it's always "assistance days"... Pft... You pussy. Hahaha

Nice work none the less :thumbup:Assistance work is very important.
concentration curls ftwYou got it.
Nice numbers all the time, get real crazy with the reps here and there.Thanks Coke.
I hope to god those weights are in kilos. You should be curling 132lbs easy at your size. :DTrue, but do I need to?.....No.

[Chubrock]

The more you curl, the better your deadlift will be.

[TommyBoy]

The more you curl, the better your deadlift will be.That's not why i'm doing curls, but ok....if you say so.

[Stumprrp]

u got the shirt man?

[TommyBoy]

Yes, my friend, I got my Inzer Double Denim today. Test drive tomorrow afternoon.

[Stumprrp]

sickness, what size? your gonna need like 5 change to touch in that piece!

[TommyBoy]

sickness, what size? your gonna need like 5 change to touch in that piece!Not sure what size. It had my measurements so it should fit. We'll see I guess. I'm not expecting to touch tomorrow.

[Stumprrp]

you gonna work down to boards?

[TommyBoy]

you gonna work down to boards?Possibly.

[Bako Lifter]

TOMMY IS A BEAST.

[TommyBoy]

TOMMY IS A BEAST.I KNOW.

[Lones Green]

im waiting to wake up tomorrow and see you posting a video of a 800 bench.

[TommyBoy]

im waiting to wake up tomorrow and see you posting a video of a 800 bench.You'll be waiting for a few years then. I'm pretty sure it's not gonna be anything spectacular. Remember, I bench best in a EHPHD blast. Double denim is a whole different animal. It'll be a friggin' miracle if I touch tomorrow. Although I just tried it on, and it fits like a glove. We'll see.









Tonight, we pull.....then we eat....then we sleep....then we bench. And the wheels on the bus go round and round:ninja:

[TommyBoy]

Thurs. Nov. 29/07 - DL

Pulldowns: 150x10x3sets
Conventional Pulls of 3" block (w/champion):385x1/435x1/475x1/525x1
Pullthroughs: 80x8/120x12
Cable Abs: 80x10/130x12

[redFury]

Great pulls tommy.. I'm gonna have to start pulling off blocks again.

[TommyBoy]

Great pulls tommy.. I'm gonna have to start pulling off blocks again.Thanks bro, that was such a long pull. I hate em, but they'll pay off in the long run.

[Sidior]

Awesome pulling man. Feck that is large ROM.

[Lones Green]

yeah, im gonna have to give the pulls off a block a shot again

[Stumprrp]

strong block pull

[Coke]

Impressive pulls there man.

[TommyBoy]

Awesome pulling man. Feck that is large ROM.Thanks bro. I estimated the ROM @ approximately 100'.
yeah, im gonna have to give the pulls off a block a shot againOh yeah, they do the body good.

strong block pullThanks Stump.

Impressive pulls there man.Thanks Coke.

[deeder]

Why would you do block pulls in a suit?

Here's my logic: The suit helps you a lot at the start of the pull but being raised makes it harder at the start. So, you're pretty much just turning it into a long pull?

Anyway, what's the benefit in your opinion? I'd never think to do them in a suit...

[Lones Green]

tommy, i called inzer about my belt today. shipped out yesterday, should be here tuesday @ the latest. only took 3 weeks with no hasslin! i must be lucky.

[TommyBoy]

Why would you do block pulls in a suit?Why wouldn't you do them?
Here's my logic: The suit helps you a lot at the start of the pull but being raised makes it harder at the start. So, you're pretty much just turning it into a long pull?Here's my logic: No the suit does not magically help you lift the weight off the ground. If it did, I would be pulling 800. The suit keeps everything tight. I wear the suit in the gym, because that's what i wear in competition. There's no point in training raw all the time then tossing on the suit and expecting a magical 200lbs to be added to the bar. This is why I hate it when people say "I get x lbs. out of my dl suit." No you don't, you wear the suit, and pull x amount of weight. I did them elevated so it is more difficult and yes, a longer pull.
Anyway, what's the benefit in your opinion? I'd never think to do them in a suit...Everything benefits everything. I do elevated pulls, just like I do rack pulls, and speed pulls: the benefit is, it makes me stronger and helps me get a bigger deadlift.

That's it.

No more logic deeder...you think too much. Just lift. You wanna use a suit, go ahead. You wanna do them raw, that's fine too. Just lift. I hate analyzing this s***.
tommy, i called inzer about my belt today. shipped out yesterday, should be here tuesday @ the latest. only took 3 weeks with no hasslin! i must be lucky.You lucky bastard.

[TommyBoy]

Fri. Nov. 30/07 - BP

Pulldowns: 150x10x3sets
Inzer DD: 315x1 4board/365x1 3board/405x1 2board/435x1 2board/465x1 2board
DB Press: 70x10/110x10
Front Raise: 40 2x8
Side Raise: 40 2x8
Rev. Pec Deck: 120 2x8

[deeder]

No more logic deeder...you think too much. Just lift. You wanna use a suit, go ahead. You wanna do them raw, that's fine too. Just lift. I hate analyzing this s***.You lucky bastard.

Lol. Ok, you got me there. I do think too much about this ****.

[Lones Green]

nice bench bro. you liking the shirt pretty well?

[TommyBoy]

Lol. Ok, you got me there. I do think too much about this ****.Powerlifting is not a thinkin' man's game. Strong like bull, smart like tractor. Don't think, just lift.

nice bench bro. you liking the shirt pretty well?Thanks Rhomboy. I love it. But it's gonna take a ton of work to dial it in. I let it sink and it took 465 about 30-40 seconds to touch a 2board. I'm gonna need a lot more weigh ton there. But the 465 felt easy. The shirt could not fit better.

[Sidior]

Powerlifting is not a thinkin' man's game. Strong like bull, smart like tractor. Don't think, just lift.
Cmon tommy there is some thinking. Briefs first, then squat suit!

That DD seems to be treating you well, strong ass pressing.

[deeder]

Powerlifting is not a thinkin' man's game. Strong like bull, smart like tractor. Don't think, just lift.

Thanks Rhomboy. I love it. But it's gonna take a ton of work to dial it in. I let it sink and it took 465 about 30-40 seconds to touch a 2board. I'm gonna need a lot more weigh ton there. But the 465 felt easy. The shirt could not fit better.

I do my best to think as little as possible :p

Nice benching too! I can't even imagine a "30-40 second touch"!!! That's some hardcore **** right there! I wanna see 550 to the chest soon :strong:

[TommyBoy]

Cmon tommy there is some thinking. Briefs first, then squat suit!I don't think. I just sit there in my tighties and get some random individual (preferably a female) to put on my briefs. Then the suit follows.
That DD seems to be treating you well, strong ass pressing.Thanks d00d.
I do my best to think as little as possible :pGood. Thinking gives you wrinkles.
Nice benching too! I can't even imagine a "30-40 second touch"!!! That's some hardcore **** right there!Yeah I just focused on keeping everything super tight, and driving my hernia into the air and hope that the bar would touch.
I wanna see 550 to the chest soon :strong:Okie dokie. It'll have to wait though. I'm gonna do another single ply meet in february, so probably no double d work until after the meet.

The only double d work I'm gonna be doing--is in the bedroom. Giggity giggity.

[Stumprrp]

sick job bro!!

[TommyBoy]

Thanks Stump.

[TommyBoy]

Sat. Dec. 1/07 - Assistance

Pulldowns: 150x10x3sets
Shrugs: 225x10/315x8/365x30
BB Rows: 275x20
Vbar Pushdowns: 90x20/140x15
Hammer Curls (drop set): 90x5-->70x5-->50x5-->30x5

[deeder]

Solid assistance work once again :thumbup: Shrugs are still looking monstrous!

[TommyBoy]

Solid assistance work once again :thumbup: Shrugs are still looking monstrous!Thanks deeds.

[Built]

Tommy's looking monstrous.

Bud, how's New West treating you?

[TommyBoy]

Tommy's looking monstrous.

Bud, how's New West treating you?It's great. Way better than Vancouver.

[RedSpikeyThing]

Nice assistance work Tommy! It's still some heavy assed lifting

[Stumprrp]

good assistance work, how come none for the legs?

[Coke]

Ridiculous reps with the traps and bb rows.

[TommyBoy]

Nice assistance work Tommy! It's still some heavy assed liftingThanks bro. I try to keep it somewhat heavy.
good assistance work, how come none for the legs?I do that on SQ and DL day.
Ridiculous reps with the traps and bb rows.Thanks Coke. When I go too heavy of those exercises, I'm more suseptible to injury. This way I use more reps to stimulate the muscles as opposed to hevay weight with fewer reps.

[TommyBoy]

Mon. Dec. 3/07 - SQ

Squat: 135x5/225x3/315x2/add briefs 425x1/475x1/535x3
Cable Abs: 90x10/120x12


Tossed on the metal viking briefs today. Not liking them. Due to my rather large behind, I clamped on the belt and on my 475 the briefs shot out of the belt. Almost got injured real good. These are too short due to my ass.

Therefore, I don't need them anymore. Lones--you interested in purchasing them? They're a size 54. I'll cut you a good deal if you want em.

[Sidior]

Losing the briefs under the belt is not good man, solid call on calling it quits with them. That is some heavy ass squatting for them not fitting well though.

Do you plan to get another pair of briefs? If you are looking at multi ply the Ace Briefs have a boatload more material and are cut way higher, makes it much easier to get a belt around them.

[TommyBoy]

Losing the briefs under the belt is not good man, solid call on calling it quits with them. That is some heavy ass squatting for them not fitting well though.

Do you plan to get another pair of briefs? If you are looking at multi ply the Ace Briefs have a boatload more material and are cut way higher, makes it much easier to get a belt around them.Thanks bro. I'm actually tempted to get the predators. Inzer gear has been working very very well for me lately. I think the Ace briefs might be too gangsta for me. Also, my squat stance is a little more narrow than before as I'm no longer using knee wraps.

[Sidior]

Thanks bro. I'm actually tempted to get the predators. Inzer gear has been working very very well for me lately. I think the Ace briefs might be too gangsta for me. Also, my squat stance is a little more narrow than before as I'm no longer using knee wraps.
If it works for you go for it! I dont know much about the preds, but to get the most out of the aces I have been squatting really wide.

[TommyBoy]

If it works for you go for it! I dont know much about the preds, but to get the most out of the aces I have been squatting really wide.Yeah that's what I figured. It'd be tough to go wide for me anyways considering the s****y racks at my gym. We'll see. Maybe I'll slice my hardcore and make it a pair of briefs.

[Lones Green]

im interesed in those briefs tommy, you think they'd fit pretty well?

[RedSpikeyThing]

sick squatting! Good call on ditching the briefs

[Stumprrp]

nice squats man

[deeder]

Yeah that's what I figured. It'd be tough to go wide for me anyways considering the s****y racks at my gym. We'll see. Maybe I'll slice my hardcore and make it a pair of briefs.

Or.... Just leave them as they are... Wear them straps down. Then, you could pull the straps up if you wanted to as well ;)

[TommyBoy]

im interesed in those briefs tommy, you think they'd fit pretty well?I'm 99% sure they'd fit you real good. What are your measurements (legs, hips, waist)? I think you have less of a gut and less of an ass than me, so I think they'd fit good.
sick squatting! Good call on ditching the briefsThank Spikey.
nice squats manThanks bro.

Or.... Just leave them as they are... Wear them straps down. Then, you could pull the straps up if you wanted to as well ;)Yeah, good point. Except I hate that f****n' suit.

[Lones Green]

i think you're right about the ass and gut, the 5X belt is too big for me. :bang: :bang: :bang: :bang: :bang: i'm not used to things being too big. do you think it'd be possible for me to get a couple new holes drilled in it?

[TommyBoy]

i think you're right about the ass and gut, the 5X belt is too big for me. :bang: :bang: :bang: :bang: :bang: i'm not used to things being too big. do you think it'd be possible for me to get a couple new holes drilled in it?I had to drill 1 new hole on my 5xl belt. I think our sizes are pretty close. Send me a PM is you want to talk to me about purchasing the breifs.

[deeder]

I had to drill 1 new hole on my 5xl belt. I think our sizes are pretty close. Send me a PM is you want to talk to me about purchasing the breifs.

Tommy, I'd like to purchase the briefs from you.. I need a new pillow case and it sounds like they might be a perfect fit :D :D :D

[TommyBoy]

Tommy, I'd like to purchase the briefs from you.. I need a new pillow case and it sounds like they might be a perfect fit :D :D :D<TommyBoy searches for the f*** you! emoticon>

[TommyBoy]

Tues. Dec. 4/07 - Assistance

Pulldowns: 150x20
DB Rows: 60x10/85x8/130x12 smashed the s*** outta my thumb and my nuts
Rope Pulldowns: 120x12/150x10
Pushdowns: 90x20/150x20
EZ Bar Curls: 100x16

[deeder]

Tues. Dec. 4/07 - Assistance

Pulldowns: 150x20
DB Rows: 60x10/85x8/130x12 smashed the s*** outta my thumb and my nuts
Rope Pulldowns: 120x12/150x10
Pushdowns: 90x20/150x20
EZ Bar Curls: 100x16

What???? How did you do that?!

[Sidior]

What???? How did you do that?!

He went to itch his nuts but forgot he still had a dumbell in his had.

[deeder]

He went to itch his nuts but forgot he still had a dumbell in his had.

LMAO!! :zipit: :zipit: :zipit: :zipit:

[Lones Green]

He went to itch his nuts but forgot he still had a dumbell in his had.

HAHAHAHA!

tommy, what kind of drill bit did you use to drill new holes in your belt? im being real cautious because i don't want to f*** it up. and i havent forgot about the briefs, i got a couple more x-mas gifts to get, then i'll hit you up.

[Stumprrp]

good ass work man.

[TommyBoy]

He went to itch his nuts but forgot he still had a dumbell in his had.

LMAO!! :zipit: :zipit: :zipit: :zipit:
Funny f****n' guys....

HAHAHAHA!

tommy, what kind of drill bit did you use to drill new holes in your belt? im being real cautious because i don't want to f*** it up. and i havent forgot about the briefs, i got a couple more x-mas gifts to get, then i'll hit you up.I just used an ordinary drill bit. I held it up to one of the original holes and kinda guesstimated and drilled 'er in. Worked fine. Don't worry, there's a reason it's called the forever belt.

Sure, hit me up whenever. The briefs are going nowhere until you decide whether you want em or not.

good ass work man.Thanks bro.

[TommyBoy]

Tonight is deadlift night....and the goal is a nosebleed! I've already had my 3rd coffee of the hour, let's see if I can make this happen.

[Chris Rodgers]

Tonight is deadlift night....and the goal is a nosebleed! I've already had my 3rd coffee of the hour, let's see if I can make this happen.


Dangerously high Blood pressure FTW!!


Make sure you drop your deadlifts from the top like I do to piss off all the curl jockeys. :alcoholic:

[TommyBoy]

Dangerously high Blood pressure FTW!!Dangerously high Blood pressure + AMMONIA CAPS FTW!!!!

Make sure you drop your deadlifts from the top like I do to piss off all the curl jockeys. :alcoholic:Done and done.

[TommyBoy]

Thurs. Dec. 6/07 - DL

Pulldowns: 150x10x3sets
2pin Pulls: 135x5/225x3/315x1/405x1/add champion suit 495x1/545x1/585x1/635x1

No nosebleed tonight. But I did burst a massive blood vessel in my left eye. Pulling was easy as pie tonight.

[deeder]

Nice pulls big guy!

[Sidior]

You are one strong puller. Nice work TomTom.

[TommyBoy]

Nice pulls big guy!Thanks bro.

You are one strong puller. Nice work TomTom.Thanks man. I've finally figured out how to train to my advantage. I BS in between sets and make jokes and talk about baconators, then I dial myself in and pull semi-massive weights.

[Lones Green]

nice pulls dude, even better bursting the blood vessel

[Stumprrp]

massive pulls

[TommyBoy]

nice pulls dude, even better bursting the blood vesselThanks d00d. I got plenty of blood vessels so I might as well burst some of 'em.
massive pullsThanks bro.

[TommyBoy]

Fri. Dec. 7/07 - BP

Pulldowns: 150 3x10
Rev. Green: 315x3/365x1/405x1/435x1/465x1
DB Press: 80x20
Laterals: 40x20
Face Pulls: 100x20
Std. Pulls to Belly: 100x20

[deeder]

Reverse band bench is something I have yet to try. How much would you say the greens took off at the bottom?

Heavy ass accessory work too :thumbup:

[TommyBoy]

How much would you say the greens took off at the bottom?I have no idea. The amount of weight it took off does not really concern me.

[Lones Green]

dude, drilling holes in that belt was like drilling through concrete. i finally put it in a vice, drilled a small hole, then used a bigger bit for a bigger hole. hopefully they work and i dont end up at the gym with a belt that won't come off. not that i really need it to.

[Stumprrp]

heavy benching man

[Detard]

heavy benching man

What he said

[KevinStarke]

Real strong benchage.

[TommyBoy]

dude, drilling holes in that belt was like drilling through concrete. i finally put it in a vice, drilled a small hole, then used a bigger bit for a bigger hole. hopefully they work and i dont end up at the gym with a belt that won't come off. not that i really need it to.Oh s*** man. Sorry, I put it in a vice too. I used a pretty popwerful drill bit. It should hold up. If it doesn't, then call Inzer and give them hell.
heavy benching manThanks brotha.

What he saidThank ya.

Real strong benchage.Much appreciated.

[TommyBoy]

Sat. Dec. 8/07 - Nothing

Did f all today. Got myself another concossion last night,. I'm not good with the head anymore. This time it was an inadvertant flying elbow from my girlfriend--flush on the centre of my forehead. I have a massive bump right now. I've been nautious all morning long. We went to the mall and I fell over 4 times trying to walk straight. I had some burgers and now I'm gonna take er easy and go to my training partner's 40th bday and get very drunk.

[Sidior]

Nice benching bro.

You gotta stop being so rough in bed though. Stick to slaps man, elbows are excessive!

[RedSpikeyThing]

nice pressing Tommy.
That story was kinda funny until you couldn't walk anymore. I'm with Sid - anything that leaves goose eggs is a little too much

[TommyBoy]

Nice benching bro.

You gotta stop being so rough in bed though. Stick to slaps man, elbows are excessive!Thanks for the advice. I'll give it a shot.

nice pressing Tommy.
That story was kinda funny until you couldn't walk anymore. I'm with Sid - anything that leaves goose eggs is a little too muchYeah it was pretty funny. Wait.....what are we laughing at again?




So I sucked it up and went to my training partner's 40th bday on saturday night. It was rough. I ate some pizza for dinner, wasnt' too hungry. Then I downed like 3 beers and hopped on the cab. I was feeling kinda messed up in the brain region. So me and my lady showed up with the following: 26 of vodka, 26 of crown, 26 of jagger, and a 40 of tanqueray.

I get inside the house, trays and trays of jello shooters....yum. After about 15, I found out they were tequila.....wonderful. So I began to hit the gin....hard. A few hours had passed, and I consumed the whole bloody bottle of gin.....and I ate---nothing!

Long story short, I ended up passing out on the bathroom floor, apparantly pissing myself as well....and my training partners were taking pictures....then they tossed me and my lady into a cab. Good times.

Had to work @ 7am the next day, I was basically driving drunk...almost hit a parked car. Not cool. Also, made 6 stops along the way--to release massive vomits of pure stomach acid. My abs were sore, and I was totally shredded.

My girlfriend no longer allows me to drink gin....ever.

[TommyBoy]

Mon. Dec. 10/07 - SQ

14" Spongebob Squats (raw): 135x5/185x3/225x2/275x1/315x1/365x1/405x1/455x1

Felt easy as pie, but I was all dizzy and had the cold sweats, so I called it. No more booze for me. Good thing I only drink once every 3 months.

And if anyone is wondering whether or not training in gear increases your raw strength, the answer is yes. Well, for me at least.

[Lones Green]

LOL good call on not drinking gin again after that experience. also, nice squats.

[deeder]

Haha sounds like a fun night!!! :p

Big sponge bob squats too. What's the advantage of those over a regular box squat? I think I read somewhere that it's supposed to take away the stretch reflex or whatever.

We've got a nice thick piece of foam that would probably work well for those at my gym. I might give them a try sometime.

[TommyBoy]

LOL good call on not drinking gin again after that experience. also, nice squats.
Thanks d00d. No more gin.......until xmas:evillaugh:

Haha sounds like a fun night!!! :p

Big sponge bob squats too. What's the advantage of those over a regular box squat? I think I read somewhere that it's supposed to take away the stretch reflex or whatever.

We've got a nice thick piece of foam that would probably work well for those at my gym. I might give them a try sometime.Thanks brotha. Honestly, all box squats take away the stretch reflex. If you pause on a surface, the stretch reflex is gone. As for the spongebob, besides the name sounding f'n cool, it teaches you to build more speed as you get to the box much slower. Plus, I feel it's easier on my back as there is less spinal compression.

[TommyBoy]

Tues. Dec. 11/07 - Assistance

Pulldowns: 150 3x10
CSR: 90x8/205x8
Std. Pulldowns to gut: 100x20/100x20
Pushdowns: 90x20/140x20
Concentration Curls: 45x20

[deeder]

Thanks brotha. Honestly, all box squats take away the stretch reflex. If you pause on a surface, the stretch reflex is gone. As for the spongebob, besides the name sounding f'n cool, it teaches you to build more speed as you get to the box much slower. Plus, I feel it's easier on my back as there is less spinal compression.

That's not something i have to worry about yet :p I might give those a shot on my next speed day.

[Sidior]

Dude those are some killer box squats. It seems louie is really pushing the foam idea and alot of his ideas make sense to me, although I am easy to impress lol.

How much of a difference do you find with the foam compared to just a regular box?

[TommyBoy]

That's not something i have to worry about yet :p I might give those a shot on my next speed day.Honestly, any time you put weight on your upper back, you are virtually compressing your spine. That's why I'm only 2'5".

Dude those are some killer box squats.I thought they were fairly light, but thanks.
It seems louie is really pushing the foam idea and alot of his ideas make sense to me, although I am easy to impress lol.

How much of a difference do you find with the foam compared to just a regular box?Don't ask questions young man. Just do what Louie says.

I honestly couldn't tell you. I use the foam because it's something different, and it allows me to lengthen my squat exercise rotation. It' all good to me: foam, no foam, box, no box, wood, boards, sand, jello, pudding, silly putty, milk crate, phone book, lazy boy, bar stool, hood of a car.....there's 15 weeks worth of squats right there!

[Lones Green]

louie explains the foam on a video mark bell posted on elite fts a few weeks ago, hes talking at some thrower's convention of the sort. he explains box squatting, phill harrington demonstrates i think. i'm too lazy to find it haha