Flow's Log (New and Improved)

[Flow]

I feel silly for having this problem with my right pec, so I figured I may as well explain it so people don’t think I’m just being a wuss on bench presses.

Well, I guess I am a wuss with the kinds of weight I have trouble moving, but I digress. . .

In the shoulder girdle there are four muscles which make up the rotator cuff. They are supraspinatus, infraspinatus, subscapularis, and teres minor. Their job is to keep the humerus depressed in the glenoid fossa (a little depression on the side of the scapula) while the larger muscles (pecs, lats, delts, etc. . .) do their thang. In a sense, the larger muscles have a tendency to pull the humerus out of that little socket (this is a simple way to look at it).

When one of those little rotator cuff muscles doesn’t do its job, another muscle or couple muscles have to kick into high gear to make up for things.

In my case, subscapularis wasn’t doing its job. It is on the front of the scapula. It works with pec major in some humeral actions, so, when subscapularis on my right side wasn’t doing its job, my pec major was like “ZOMG, wtf bro, my turn.” Mr. Pec Major had too much work for one muscle to fulfill, and eventually encountered a few strains. 4 total at this point, to be exact.

So, subscapularis didn’t do its job. Pec major had to start working harder. Teres minor and infraspinatus on the back of my shoulder girdle had to start working harder to pull my humerus into that socket as well. Pec major, infraspinatus, and teres minor accumulated hella scar tissue and some flexibility deficits.

So, how do I fix this?

1. For one set at the beginning and one set at the end of every upper body day, do prone internal rotations
   -This will double as activation work and hypertrophy work
2. Between sets on my main exercises, do SMR on infraspinatus and teres minor to knock down that scar tissue.
3. Foam rolla the hell out of pec major.
4. Sleeper stretches to keep adequate length and infraspinatus and teres minor.

Alrighty. . .

On top of that, I’m going to keep working on balancing my triceps strength out. My right arm is still 1/2 an inch smaller! Nothing to stress about, but the size difference is reflected in strength performance, so I’ll fix that.

Now that I’ve shaken my nerdiness off, IT’S TIME TO PLAY PAINTBALL.

PISTOL, HERE I COME!

YEAHHHHHHHHHHHH BUDDDAAAAAAYYYY!

[pushmepullme]

[quote]Flow wrote:
AngryVader wrote:
Awesome! I need to get a tire.

However, this is the best workout I’ve seen in a long time.

D. CICI’S
Spinach Pizza X 8 reps
Pepperoni X 4 reps
Buffalo X 4 reps
Breadsticks X 12 reps
Dr. Pepper X 5 reps
Hi-C Pink Lemonade X 1 reps

Is that a PR?

You know, I think it may be a PR, but I’ll have to check my log to make sure

I agree. It was an epic workout. I’m using it as an indicator toward my goal of a 40 inch waist. I think I gave myself a good training effect toward that goal today.[/quote]

Dude. No one wants to see your log after that kind of a workout.

I’m icky.

[Flow]

Haha, figures!

[u][i]4-11-09[/u][/i]

AM Weight: 209.0
LoL, CiCis!!

Back Pain: 0 out of 10

Right Pec Pain: 0 out of 10

[u][i]Lower Body 1[/u][/i]

Dynamic Flexibility

A. Deadlift
330X3X8 PR

B. Barbell Reverse Lunge off Aerobic Step
135X10/side, 8/sideX2 Baseline PR

C. Pull Through
200X20X2 Baseline PR

D. Ab Roll-Out Hold
X30sX3

Yelled on as a friend of mine benched 380 at 187 BW. Pretty awesome

Well, my deadlift keeps progressing. I’m just going to stay the course with a few minor alterations.

I figure, once my 8X3s stall, I’ll do a deload, then go into a new training cycle. I changed up a few assistance movements and changed my Front Squats to sets of 6 instead of 3.

[Flow]

[u][i]4-14-09[/u][/i]

AM Weight: ???

Back Pain: 0 out of 10

Right Pec Pain: 0 out of 10

[u][i]Upper Body 1[/u][/i]

Dynamic flexibility
+10X20 prone internal rotations and posterior shoulder girdle SMR on a tennis ball

A. Push Press
155X8,7,6 all PRs

B. Weighted Pull-up
+20X3X8 PR(+2 sets)

C. Floor Press
175X8X3 PR

D. Kroc Row
110X22 PR

E1. Prone internal rotation
20X24
E2. YTLW
5X15 seconds/position

F1. Pinwheel Curls
40X8/side
50X6/side baseline PR
F2. French Press
30X10/side PR
30X9/side

Solid training session.

Pinwheel curls are fun.

I’m going to post my complete training approach later. So, basically, ignore my next post if you want to maintain your sanity.

[Flow]

S Off
M Lower1
T Upper1
W Off
R Lower2
F Upper2
S Strongman/Conditioning

Daily and Pre-Workout: Tissue quality, Flexibility

Foam Rolling
-IT band 10 seconds/side
-Hip flexors / Quadriceps 10 seconds/side
-Hamstrings 10 seconds
-Glute medius 10 seconds/side
-Posterior fibers adductor magnus 10 seconds/side
-Lats 10 seconds/side
-Pecs 10 seconds/side
-Posterior Shoulder Girdle w/ tennis ball 15 seconds/side
-T-spine mobilization 8 reps in 3 locations
-Rhomboids 10 seconds

Dynamic Flexibility
-Frontal Plane leg swings 12/side
-Sagittal Plane leg swigns 12/side
-Single leg unsupported bridge 12/side
-Warrior lunge 8/side
-Scap wall slides 12
-Push Up Position Leg reaches 6/side
-Sleeper stretch 15s./side
-Dog t-spine mobilization 6/side
-Scap Push-up 12
-Prone Internal Rotation w/ 10-20 pounds 15-20 reps

Specific Warm Up

Day 1: Lower Body

A. Deadlift
8 sets of 3 reps
3-4 minutes rest
A2. Knee-to-walls
12 reps

B. Reverse Lunge from Aerobic Step
3 sets of 6-10 reps per side
1-1.5 minutes rest

C. Cable Pull-Throughs
2 sets of 20 reps
.75-1 minutes rest

D. Ab Wheel Hold Progression
3 sets of 20-30 seconds
1 minute rest

Day 2: Upper Body

A. Push Press
3 sets of 6-8 reps
2 minutes rest

B. Weighted Pull-ups
8 sets of 3 reps
2 minutes rest

C. Floor Press
3 sets of 6-10 reps
2 minutes rest

D. Kroc Row
1 set of go-till-death

E1. Prone Internal Rotation
1 set of 20-30 reps
E2. YTLW
1 set of 15 seconds per position

F1. Pinwheel Curls
2 sets of 6-15 reps
F2. French Press
2 sets of 6-15 reps

Day 3: Lower Body

A. Front Squat
4 sets of 6 reps
Rest 2-2.5 minutes

B. Good Mornings
3 sets of 6-8 reps
Rest 2 minutes
B2. Kneeling Dynamic Hip Flexor Mobilizations
10/side

C. Bulgarian Split Squat
3 sets of 8-10 reps per side
Rest 1 minute

D1. Pallof Press
3 sets of 6-15 reps
D2. Back Extensions
2 sets of 12-20 reps
Rest 30 seconds

Day 4: Upper Body 2

A. Bench Press
5 sets of 5 reps
Rest 3-4 minutes
A2. Posterior Shoulder Girdle SMR w/ tennis or lacrosse ball
20 seconds
A3. Frontal Plane Ankle Mobilizations
12/side

B1. Yates Row
3 sets of 6-10 reps
Rest 1 minute
B2. Weighted Push-Ups
3 sets of 6-10 reps
Rest 1 minute

B. Seated Cable Row
2 sets of 12 reps
Rest 1-1.5 minutes

C1. Prone Internal Rotation
1 set of 20-30 reps
C2. YTLW
1 set of 15 seconds per position

D1. Barbell Curl
2 sets of 6-15 reps
D2. Skull Crusher
2 sets of 6-15 reps

Day 5: Strongman/Conditioning

Go out and do some stuff for at least a 2:1 rest:work ratio. 10 total sets of any event you can get your hands on.

What is this program missing? HIIT and cardio apparently. I’ll put it in when progress stalls on this program and I make a new one.

[Flow]

lol, the largest post I’ve ever made and it was double posted!

I WIN!

[AngryVader]

[quote]Flow wrote:
lol, the largest post I’ve ever made and it was double posted!

I WIN![/quote]

My scroll button doesn’t work anymore.

[Flow]

LoL, nice.

I had to change out my mouse to see your response. . . :X

I’m also doing grip stuff, but I’ll type that up sometime later.

[Flow]

[u][i]4-16-09[/u][/i]

AM Weight: 209.4

Back Pain: 0 out of 10

Right Pec Pain: 0 out of 10

[u][i]Lower Body 2[/u][/i]

A. Front Squat
205X6X4 PR (205X6 and the volume)
Rest 2-2.5 minutes

B. Good Mornings
245X6X3 PR(+3 reps)
Rest 2 minutes
B2. Kneeling Dynamic Hip Flexor Mobilizations
10/side

C. Bulgarian Split Squat
+50/sideX8,6,6 Baseline PR
Rest 1 minute

D1. Pallof Press
70X15/side
D2. Back Extensions
55X20X2 PR
Rest 30 seconds

205X6 is a PR, so I decided to do it for four sets.

Edit: I guess the 55 wasn’t a PR on back extensions. Gotta load up the 65 next time

[Bloobird]

[quote]Flow wrote:
C. Bulgarian Split Squat
+50/sideX8,6,6 Baseline PR
Rest 1 minute
[/quote]

How are you loading these? Is +50/side two 50lb dumbbells?

[mahwah]

I take it you’re not competing this weekend?

[Flow]

[quote]Bloobird wrote:
Flow wrote:
C. Bulgarian Split Squat
+50/sideX8,6,6 Baseline PR
Rest 1 minute

How are you loading these? Is +50/side two 50lb dumbbells?
[/quote]

Yep, two dumbbells. Going to do them with DBs for a few weeks then I may swap up to a BB.

[quote]mahwah wrote:
I take it you’re not competing this weekend?[/quote]

Nope, I’d love to though.

I want to focus my efforts on making sure this thing goes smoothly instead of dealing with cutting water, organizing and explaining the events, dealing with logistics stuff, and competing all at the same time.

I made the scorecards and stuff, so I feel that the competition would go smoother if I were to call out the competitors for each event and all that stuff.

One of those know your limits things. I’m not the best multi-tasker and I feel that it’d be at everyone’s expense if I competed.

[mahwah]

You’re a better man than I.

It’s gonna be hard for me to just sit on the sideline and watch. I’ll have to take pics to keep myself busy.

Speaking of watching, are you expecting many female competitors?

[Flow]

[quote]mahwah wrote:
You’re a better man than I.

It’s gonna be hard for me to just sit on the sideline and watch. I’ll have to take pics to keep myself busy.

Speaking of watching, are you expecting many female competitors?[/quote]

LoL, I was thinking the same thing. My competitive spirit is going to be choking me the whole time. I’ll probably give in and try most of the events before the day’s end.

You’ll have to send some pictures my way. That’d be excellent.

I’ve mentioned the competition to some of the strong women in UWF’s gym. Chances are we’ll get at least a few, and I won’t be charging them as much to participate. We don’t have lighter tires. . .

But hell, a 25 dollar first prize will definitely get some women competing

[pushmepullme]

[quote]Flow wrote:
mahwah wrote:
You’re a better man than I.

It’s gonna be hard for me to just sit on the sideline and watch. I’ll have to take pics to keep myself busy.

Speaking of watching, are you expecting many female competitors?

LoL, I was thinking the same thing. My competitive spirit is going to be choking me the whole time. I’ll probably give in and try most of the events before the day’s end.

You’ll have to send some pictures my way. That’d be excellent.

I’ve mentioned the competition to some of the strong women in UWF’s gym. Chances are we’ll get at least a few, and I won’t be charging them as much to participate. We don’t have lighter tires. . .

But hell, a 25 dollar first prize will definitely get some women competing :)[/quote]

$25? I’ll see you this weekend!!!

[Bloobird]

[quote]Flow wrote:
Bloobird wrote:
Flow wrote:
C. Bulgarian Split Squat
+50/sideX8,6,6 Baseline PR
Rest 1 minute

How are you loading these? Is +50/side two 50lb dumbbells?

Yep, two dumbbells. Going to do them with DBs for a few weeks then I may swap up to a BB.[/quote]

Cool, I wouldn’t recommend doing with them with a barbell though, you can’t dump a barbell in a pinch like you could with dumbbells.

[Flow]

[quote]Bloobird wrote:
Flow wrote:
Bloobird wrote:
Flow wrote:
C. Bulgarian Split Squat
+50/sideX8,6,6 Baseline PR
Rest 1 minute

How are you loading these? Is +50/side two 50lb dumbbells?

Yep, two dumbbells. Going to do them with DBs for a few weeks then I may swap up to a BB.

Cool, I wouldn’t recommend doing with them with a barbell though, you can’t dump a barbell in a pinch like you could with dumbbells.[/quote]

True, but it’s harder.

[Flow]

[quote]pushmepullme wrote:
Flow wrote:
mahwah wrote:
You’re a better man than I.

It’s gonna be hard for me to just sit on the sideline and watch. I’ll have to take pics to keep myself busy.

Speaking of watching, are you expecting many female competitors?

LoL, I was thinking the same thing. My competitive spirit is going to be choking me the whole time. I’ll probably give in and try most of the events before the day’s end.

You’ll have to send some pictures my way. That’d be excellent.

I’ve mentioned the competition to some of the strong women in UWF’s gym. Chances are we’ll get at least a few, and I won’t be charging them as much to participate. We don’t have lighter tires. . .

But hell, a 25 dollar first prize will definitely get some women competing

$25? I’ll see you this weekend!!![/quote]

Tell me you’re not kidding >_<

[Bloobird]

[quote]Flow wrote:
Bloobird wrote:
Flow wrote:
Bloobird wrote:
Flow wrote:
C. Bulgarian Split Squat
+50/sideX8,6,6 Baseline PR
Rest 1 minute

How are you loading these? Is +50/side two 50lb dumbbells?

Yep, two dumbbells. Going to do them with DBs for a few weeks then I may swap up to a BB.

Cool, I wouldn’t recommend doing with them with a barbell though, you can’t dump a barbell in a pinch like you could with dumbbells.

True, but it’s harder. :D[/quote]

Well, here’s a little bit on BSS inspiration for you: - YouTube

[AngryVader]

[quote]Bloobird wrote:
Flow wrote:
Bloobird wrote:
Flow wrote:
Bloobird wrote:
Flow wrote:
C. Bulgarian Split Squat
+50/sideX8,6,6 Baseline PR
Rest 1 minute

How are you loading these? Is +50/side two 50lb dumbbells?

Yep, two dumbbells. Going to do them with DBs for a few weeks then I may swap up to a BB.

Cool, I wouldn’t recommend doing with them with a barbell though, you can’t dump a barbell in a pinch like you could with dumbbells.

True, but it’s harder.

Well, here’s a little bit on BSS inspiration for you: - YouTube
[/quote]

It’s funny you posted that, I was just about to suggest that you just do them in a cage or rack once you switch to a barbell.

I’ve generally just lugged a step or bench over to the rack and just done my BSS there. I usually set the pins just a little lower than where the bar would be at the bottom, so that way I can just let the bar roll off my back if I need to dump it.