Flash's Project: 45'' Vert, 315 Bench, 405 Squat & Stay Healthy

Training Training Logs
441

[quote]VTBalla34 wrote:

[quote]WhiteFlash wrote:

[quote]scj119 wrote:
You livin’ with the woman now? How’s that workin out?[/quote]

Yessir. Everything’s good, traditional “adjusting to having your time and space cut into barely managable chunks” stuff, but good.[/quote]

I’ve recently discovered this joy myself

:-/

Where are you at that 405 squat race you got going on with SCJ? I’m watching intently.[/quote]

He may actually have a chance since my injury.

But I’m about to start gaining, 405 squat will be done this year, the only question is how soon.

442

[quote]scj119 wrote:

[quote]VTBalla34 wrote:

[quote]WhiteFlash wrote:

[quote]scj119 wrote:
You livin’ with the woman now? How’s that workin out?[/quote]

Yessir. Everything’s good, traditional “adjusting to having your time and space cut into barely managable chunks” stuff, but good.[/quote]

I’ve recently discovered this joy myself

:-/

Where are you at that 405 squat race you got going on with SCJ? I’m watching intently.[/quote]

He may actually have a chance since my injury.

But I’m about to start gaining, 405 squat will be done this year, the only question is how soon.[/quote]

You gotta remember, I’ve hit it in the past. Knee surgeries and constant injuries have set me back, but if I can stay consistent it’s in the bag son.

443

Strange workout today. Drank a pre-workout sup 'cause I was dragging and it threw me off. No worries, just won’t do it again. No ball 'cause my foot’s still killing me. Starting to think I may have broken some little bones in there 'cause it’s still swollen and hurts pretty much nonstop. Anyway…

Bench-220x4, 215x5,4 had 5 on the first set but I was wobbly and felt like is never lifted before. I’ll get 3x5 there next time.

Db rows-75’sx4x10 + Db Inc-75’sx3x8 paused the rows on the floor and at the chest. HOLY SHIT the pump was unreal. Don’t think I’ve ever felt my lats like that.

Rope pulls, db Skullcrushers & hammer curls 3 giant sets for 10,10,10

Scap pushups, wall slides and planks-3x10 was gonna do band pulls here too but forgot 'em at the house. Irritated with the bench but oh well. Gonna squat Friday, rep upper Sat, take Sunday off then get back to the Mon/Tues/Thurs/Fri next week. Y’all be good.

444

Basically calling this week a wash and starting back on Monday. The vacation threw me off, and my foot is slowly getting better so hopefully by Monday I can actually play ball before lifting.

445

Yesterday- Shot around at a local park for 20+ minutes to get loose before the gym, then drove over and-

Bench-220x5,4,4 [1 in the tank each set]

Dead stop db rows with 1 sec pause each way-80’sx4x10 + High db inc-80’sx8,7,5 [Was smoked after the rows. These had me sweating like no other. Take exactly 1 min between sets]

rope pulls, db skulls, db hammers tri set for 3x10

band pulls, scap pushups and wall slides for 3x10

Went to the park 'cause my foot’s still swollen and sore and knew if I shot around at the gym I’d wind up playing. Gonna ease into this foot thing 'cause I’m not trying to have any more disruptions.

8:30-ish- 3 organic large eggs, 5oz chicken, potatoes and veggie medley

1:45-ish- 8-10oz salmon, 2 cups rice, veggies

[wanted to be at the gym around 4 but slept like shit and was kinda under the weather so went home and chilled. Didn’t get to the gym til about 7. Better timing next week]

after gym, about 8pm-2 scoops whey, 1 cup oatmeal, banana

10-ish- 8oz steak stuffed with spinach and mozzorella, potatoes, veggies.

For sleeping like shit and having a mild cold yesterday was actually fairly productive. Legs today.

446

Played ball for a bit, but foot started buggin’ so cut it short and lifted-

Hangcleans-165x2x3,175x2x3,185x2x3

Weighted 30" box jumps-20lbsx3,30lbsx3,40lbsx3x3 [All really easy. Never done these and foot is still a l’il janky so didn’t wanna push too hard.]

Banded kb swings- 30lb kb choked with light bands-3x10

Pretty good workout. Had the day off and felt like shit all day. Almost pussed out but got in there and did something. Wanted to do abs but it was late and I was beat so called it. Gonna try and play some ball or something manana.

447

Not sure if I’ve mentioned but have been under the weather since Monday. Been coughing up gnarley shit and been dog tired. Wanted to shoot around or something yesterday but felt like death. Still feelin’ it today, but it’s better. Strength was alright but endurance was shot. Was sweating like no other and couldn’t catch my breath. Anyway-

Chins-5x10 [obviously super easy] + DB Bench-90’sx8,6,6,5 [At least 1 in the tank each set]

TRX Rows-4x10 + DB Military-60’sx8,6, called it. Should’ve had more but the sick sapped my juice. Another set next week.

TRX scarecrows + rope pd’s + preacher curls-3x10

This took about an hour, which is a little longer than it’s been recently but I’m giving myself some slack for the sickness. About to go play some ball with some buddies at an open gym. Apparently they run whole and it’s some decent games, but we’ll see. Hopefully I don’t break my foot and die of the plague in the process. Y’all be easy.

448

moved in with your lady huh? Hows that going?

What’re your goals lookin like right now? Throw down any dunks lately?

449

[quote]gregron wrote:
moved in with your lady huh? Hows that going?

What’re your goals lookin like right now? Throw down any dunks lately?[/quote]

Yeah buddy. Been about… 3 months now? Everything’s good man. Was a definite adjustment period, but we’ve seemed to hit our groove and everything’s rolling pretty smooth.

My goals are literally in the title. Been pretty damn sporadic the last couple of months. I’ll get one injury under control then something else will pop up, but everything’s finally coming together so I’m planning on a nice little gains run the next few months.

Haven’t caught any on vid in awhile, but I promise they’re coming. Be easy homie.

450

I’ll be looking forward to some dunk videos…now that I’ve dropped 20+ pounds, I might get some more myself!

451

[quote]VTBalla34 wrote:
I’ll be looking forward to some dunk videos…now that I’ve dropped 20+ pounds, I might get some more myself![/quote]

That makes two of us. Dude, I imagine you’ll be putting some nice stuff down once you get your timing back.

452

Well, had yet another set back. Broke up a pretty bad dog fight a coupla weeks ago and my hands got all gnarled up. One of my dogs and I Had to get some stitches, a whole bunch of shots and I was on antibiotics that made me feel like death. Fortunately I decided to stop taking 'em after day 3. Anyway, I was reading Tony Gentilcore’s latest article [ Big Without Strong is Nothing ] and liked his non-failure, 2 rep window idea.

So, that’s what I’m using. I’ll be doing this for 8 weeks [or more] and trying to add at least 1 rep or weight to the main lift every session. Lifted Monday and Tuesday, and gonna lift today before work. A buddy of mine said he wants to run some sprints manana, so I have no excuse to pussy out and not run 'em. I’ll be back posting sessions and dunk vids soon.

Put down some decent dunks lately, just no vids. The gym I’ve been going to lately has some pretty damn good runs and even a few NBA and overseas cats out there, so I’ve been more interested in playing than filming dunks. But, I’ll get some up soon. Y’all be good.

453

Damn man–hate to hear about that hand. That sounds like a pretty wicked fight!

454

[quote]VTBalla34 wrote:
Damn man–hate to hear about that hand. That sounds like a pretty wicked fight![/quote]

Thanks bud. Actually, it was both hands. My bone was exposed on the top of my right wrist about 2" down, and my left thumb and middle finger were missing most of the skin after the ruckus. The fight itself probably realistically lasted 90-120 seconds, but it felt like an eternity. Thought my little girl was gonna lose her ear, but she’s fine now. Maybe some small scars, but she’s about 95% healed and acts like nothing ever happened. The scariest part was after I finally got 'em seperated my girl [who because of the position the other dog had her couldn’t get a bite in] BEELINED straight back for the other dog to keep fighting. If I didn’t get her outta there one of those dogs was gonna die, but it was hard to hold her 'cause my hands were a mess. Fortunately I pulled it off. Their instincts are nuts. She didn’t care about the pain, or the damage or anything but getting that dog back for the “sucker punch”. It was pretty intense.

455

If you’re looking for an extension in our 405 squat race, you’re gonna have to find a better excuse than a lil dog fight. Nice try.

Just kiddin bro, heal up soon.

456

Thurs-

Weighted chins- +45x5,5,4,3 [perfect form, traps touched the parallel handles on every rep and stopped about 2" short of full extension. These actually made my abs sore] + DB Bench-85’sx8,8,6,6

TRX Rows- 3x10 + standing military- 95x3x8 [So gay. Need to get stronger]

Giant set of cable ext roatations, pressdoens + cable reverse curls.

Was in a time crunch so that was that.

Fri- Went to Rice University with a buddy and ran some sprints. Did 5 or 6x3 low hurdle hops, then ran [on a soccer field so not exactly sure] 10 yd, 20yd, 30yd 40yd, 10,20,30,40. Called it as I haven’t run in forever and wanted to build up. Think Fridays are gonna be straight sprint days for awhile 'cause I’d like to build up to being able to sprint a 100, 200 and 400. That’d be dope.

Gonna try and head to a park and shoot some ball with my girl and the dogs after work. Y’all be easy.

457

[quote]scj119 wrote:
If you’re looking for an extension in our 405 squat race, you’re gonna have to find a better excuse than a lil dog fight. Nice try.

Just kiddin bro, heal up soon.[/quote]

Haha, you’re still goin’ down son!!!

458

For some reason I slept like shit last night. Don’t ever remember actually falling asleep, and tossed and turned 'til the alarm went off at 5:30 this morning. Had to be at work from 6:30-2 and was dragging like no other. Despite this, the workout wasn’t half bad. Shot around for about 15 minutes [and felt like I’d never touched a ball before] then-

Bench-210x5,4,4 [At least 1 in the hole on all sets. Rest was 2-3 minutes per set]

Dead stop db rows- 80’sx4x10 [pause 1 sec both ways]+ High Inc DB-75’sx9,8,8 [1 min rest between supersets. Was Dripping sweat during this]

Band pulls + db skulls + db curls- 3x10,8,10

Scap work

All-in-all, not bad. Like Gentilcore’s “2-rep window, no failure” thing. Would’ve had better #'s if I actually slept yesterday, but no biggie. Plan is to be back to benching 2 plates for 5 and squatting 275 for 5 in the next 2 months. Y’all be good.

459

Still liftin’, just have a lot of shit going on in my personal life and haven’t really felt like posting. Anyway-

Yesterday- jumped a l’il rope, did some foam rolling/mobility, then-

Bench-210x5,5,4

Dead stop db row’s-80’sx4x10 + High inc db’s-75’sx10,9,8

circuit of band pulls, db skulls & db curls

Today- Played ball [like shit] for an hour, then

ATG squats- 225x5,5,3 [had 5 easy but form was shaky. Jumping to 235 next week]

GHR’s-4x5 + seated calves-3x8

Giant ab circuit

Double banded tke’s-3x10

Squat is feeling pretty good. If all goes as planned, should be back to 315 within 4-6 months.

460

Had some shit happen a couple of days in a row last week and most of my left forearm [and part of my upper arm , shoulder and back] are deeply bruised and made gripping hard. Literally everything I try and grip leaves me with 5-10 seconds of intense pain. Also got tanked 2 days in a row. All this added up to a less than stellar session. Anyway-

Bench-215x5,4,3

Cabe row [Couldn’t grip db’s for pulling without crazy pain]- 150X4X10 + Low inc db [going back high next week]-75’sx10,10,8

Band circuit of pull-aparts, pressdowns and curls- 3 sets

Was gonna go back and play ball but gonna catch Prometheus with a bud instead. Y’all be good.