Flow's Log (New and Improved)

Training Training Logs
301

[u][i]4-17-09[/u][/i]

AM Weight: 208.4

Back Pain: 0 out of 10

Right Pec Pain: 0 out of 10

[u][i]Upper Body 2[/u][/i]

Dynamic Flexibility

A. Bench Press
190X5X3, 190X4X2 Post Pec-injury PR
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
175X8,7,6 PR
Rest 1 minute
B2. Weighted Push-Ups
+20X12,10,10 PR
Rest 1 minute

C. Seated Cable Row
185X12, 195X12 PRs
Rest 1-1.5 minutes

D1. Prone Internal Rotation
25X16
D2. YTLW
+5X15s/position

E1. Alternating Curl
40X8/side,7/side
E2. Skull Crusher
75X8,7

302

420×648 83.7 KB

[i][b][center]Strongman Competition[/i][/b][/center]

Today was the strongman competition I organized with the UWF Exercise Science Club. It went well- we had a great turn-out, there was some very intense competition, and we had a fantastic audience. I am very happy I was able to coordinate such an event and experience some semblance of success.

I did some pseudo-conditioning work today. . . I demonstrated a few events, flipped a tire for a while to get water out of it, and I was sure to move around tons to get things from point A to point B. I’m afraid my vocal chords got more of a work out than anything else, though.

Looks like we can expect even better turn-out at the next competition! I’m looking forward to putting that one together. It was quite fun to announce stuff.

Well, I’m off to study Chemistry 2 for a few hours. I’ll be doing the same all day tomorrow. Gonna ace this course.

303

420×627 91.6 KB

.

304

I SO should’ve come. Damn, shirtless men and big bodies everywhere!

305

Congratulations on the successful competition. You got some good pics too.

As a side not, thats the same kind of trap bar I’ve been using. I never thought about flipping it around though, which is a great idea.

306

You definitely should have been there, PMP!

Thanks, theuofh. Yeah, we left the grip to the decision of the participant. Some seemed to prefer the gripping on the opposite side, despite the fact that it made the deadlift a greater ROM pull.

307

Intensity. . .

308

420×627 94.6 KB

.

309

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I’m too cool for shoes.

310

Very cool!

Wouldn’t mind taking a shot at organizing something like that myself next semester.

Any real strength freaks turn out?

311


^ He’s very disappointed in you.

312

[quote]IronAbrams wrote:
Very cool!

Wouldn’t mind taking a shot at organizing something like that myself next semester.

Any real strength freaks turn out?[/quote]

Well, we had the possibility of getting a few out there, but we opted not to contact them this time. The events would be too light for em’. One guy we had the possibility of getting out there is a top 15 contender at American Strongman Nationals or something. Hyooog dude.

We did have some guys that are really gym strong, but few had the technique necessary to transfer that strength to the events.

The guy that won the under 200 was considerably less strong than most of the guys he beat, but the difference is that he trains the events weekly.

I felt like I could have beaten a lot of the guys that bench and squat half again as much as me despite how weak I am. That’s a cool thing about strongman. Technique, technique, technique!!!

You should definitely give it a shot. Be sure to make the events heavy enough to where the strong guys are challenged, but light enough to where the weaker guys can at least get a few reps. That way the weaker dudes feel motivated to get after things. I was able to get quite a few guys to say things like, “I’m going to start training for this stuff.” That was hella satisfying, because strongman isn’t out there enough.

We set up small trucks and had them at a subtle incline so the women that competed could get the truck pull going. That was very cool to watch. :smiley:

313

[quote]Bloobird wrote:
^ He’s very disappointed in you.[/quote]

:slight_smile:

314

[u][i]4-20-09[/u][/i]

AM Weight: 206.6
Didn’t eat enough the day of the Strongman Competition. On second thought, I didn’t drink that much either. . .

Back Pain: 1 out of 10
Some tightness

Right Pec Pain: 0 out of 10

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

Dynamic Flexibility

A. Deadlift
335X3X3, 335X2 PR
315X3X2

B. Reverse Lunge From Aerobic Step
135X10/sideX3 PR

C. Pull-Throughs
210X20X2 PR

D. Ab-Wheel Hold
30,30,35 at slightly lower position PR

Solid day. I’m making this a 3X6 and 6X3 week with slightly higher intensity.

I’m going to deload next week, then start a cycle focusing on singles. I’ll write that up and post it in the next few weeks. I probably won’t change the assistance exercises, but the rep ranges may be tweaked a little. Not a sweeping change, just higher intensity with less volume. Gotta get STRONGER!

315

[u][i]4-21-09[/u][/i]

AM Weight: 207.6

Back Pain: 0 out of 10

Right Pec Pain: 0 out of 10

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

Dynamic Flexibility

A. Push Press
155X8,7,6

B. Weighted Pull-Up
+25X3X4 PR
BWX4,3

C. Floor Press
175X10 PR
175X8X2

D. Kroc Row
110X20

E1. YTLW
10X10s/position
E2. Prone Internal Rotation
25X20

F1. Pinwheel Curl
55X7/sideX2 PR
F2. French Press
30X8 then shoulder popped, so I stopped em’

I am really fatigued on overhead movements for some reason. Overall, I can tell things are slowing down a bit this week. I think a deload is in store. I know the strongman comp took a lot out of me mentally, as I’ve never organized something on that scale before. This weekend I’m helping with the organization of a 5k, and next week is finals week. More stress around the corner, but I say BRING IT.

I’m going to roll with things for the rest of the week, but next week is going to be a down week. I’ll do some conditioning, dynamic flexibility, and snatch form work.

I’m participating in a study with Athlete’s Performance, which I won’t be relaying the details of quite yet. I’ll be a subject, which is pretty much a ‘hell yeah’ opportunity. That may make my training look really weird for a while, but I’m going to work around things and take it as it comes.

Over the summer, I’m going to front squat 315, deadlift 450, bench 255, and get to 225 lbs. bodyweight at at least the same level of leanness.

Summer of Size round 2! This time I won’t get injured, and I will absolutely destroy all my PRs- in the kitchen and under a barbell.

316

[u][i]4-23-09[/u][/i]

AM Weight: 209

Back Pain: 0 out of 10

Right Pec Pain: 0 out of 10

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

A. Front Squat
210X6X3 PR
Rest 2-2.5 minutes

B. Good Mornings
250X6X2, 250X5 PR
Rest 2 minutes
B2. Kneeling Dynamic Hip Flexor Mobilizations
10/side

C. Bulgarian Split Squat
55X8X2, 55X7 PR
Rest 1 minute

D. Pallof Press
80X15X2/side

E. Back Extensions
60X20X2 PR

Happy with the front squats. Did 3X6 like I said I would.

Won’t be too serious of a deload next week. I’m going to have power snatches in my program next cycle because I need to get good at them so I can be in a study.

317

[u][i]4-24-09[/u][/i]

AM Weight: 209.4

Back Pain: 0 out of 10

Right Pec Pain: 0 out of 10

[u][i]Upper Body 2[/u][/i]

Dynamic Flexibility

A. Bench Press
190X5
195X5X2, 195X4 PR
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
175X10X3 PR
Rest 1 minute
B2. Weighted Push-Ups
+25X10, +25X8X2 PR
Rest 1 minute

B. Seated Cable Row
200X12, 200X3/195X9 PR
Rest 1-1.5 minutes
*5lbs. weight fell of the stack during the second set

C1. Prone Internal Rotation
25X25
C2. YTLW
10X10s/position

D1. Alternating Dumbbell Curl
45X7/side PR
40X8/side
D2. Skull Crusher
75X9 PR
75X8

Good session. Pec felt good, but a bit tight during seated cable rows. Yeah, the sternal aspect of it tends to try and do too much work in extension. Definitely have to keep nailing subscapularis like I have been. I can feel a difference since I started doing so many sets of prone internal rotations and so much posterior shoulder girdle soft tissue work.

It’s awesome to figure a problem out using kinesiology, create a program specific to that issue, implement the program, and see real, concrete gains. Not only that, but feeling the difference is an awesome thing.

The phenomenology of physical therapy. lololololol. Oh, philosophy, what have you done to my GPA? (3.9 due to A- and B in 2 philosophy classes=BULLpoo).

318

[u][i]4-25-09[/u][/i]

AM Weight: 211.0
LoL, sushi

Back Pain: 0 out of 10

Right Pec Pain: 0 out of 10

[u][i]Conditioning[/u][/i]

Dynamic Flexibility

A1. DB Swing
60X15X4
A2. Heavy Bag Figure 8’s
75X4 8’sX4
Rest 20-30 seconds

B. Try to get 2 75 pound heavy bags up. One on each shoulder
FAILLL. I’ll get it next time

C. Prehab

D. Absorb UV’s
5 minutes
+sunglasses
10 minutes

319

This week will be a 4X3, 3X6, and one less set on assistance exercises deload.

Next week, I’ll start my new strength/power split. It’s not a whole lot different. Just some DB snatches and Power Snatches with some corresponding decreases in strength work. It’ll be a 4 week cycle, then I’ll be testing my 6RMs with all this crazy sciencey stuff hooked up to me for a study on knee forces. Also a free MRI :slight_smile: Yay! After that, I’ll be going into a pretty kickass 3 month cycle. Hypertrophy, then strength, then power, and then test again. Going to shatter some PRs this summer.

Off to spend the rest of the day studying for finals. GAME TIME!

320

[u][i]4-27-09[/u][/i]

AM Weight: 209-210

Back Pain: 0 out of 10

Right Pec Pain: 0 out of 10

[u][i]Lower Body Deload Day[/u][/i]

Dynamic Flexibility

A. Deadlift
315X1
335X2
315X3X2

B. Reverse Lunge off Aerobic Step
135X10/sideX2

C. Pull-Through
220X20X2

D. Ab-Wheel-Hold
SlightlylowerpositionX30sX3

[u][i]4-28-09[/u][/i]

AM Weight: 209.4
LoL, sushi

Back Pain: 0 out of 10

Right Pec Pain: 0 out of 10

[u][i]Upper Body Deload Day[/u][/i]

Dynamic Flexibility

A. Push Press
160X6 PR
135X10 Cheap PR

B. Pullup
BWX6,5

C1. Prone Internal Rotation
25X26,23
C2. YTLW
10X10s/position

D. Random dynamic flexibility stuff

Knocking down the volume this week. A lot. . .

Going to eat as usual and come back well recovered for some heavy lifting. I’m testing my 6RM on sumo deadlift, conventional deadlift, and back squat, my 8RM on reverse lunge and forward lunge, and my 3RM on power snatch and power clean for a study on knee forces. That will throw a wrench in my training for a week, which is a pretty insane amount of stress for 2 days worth of testing. . . I’ll probably have to take another deload week so I can start my 3 month plan up fresh as can be. I may make the first week of my summer-long cycle a low volume introductory week and double that up as a deload. I’m only introducing 3-4 new exercises, so that wouldn’t be a bad thing to do, imo.

Anyways, I must go continue the flow of A’s I’m getting on my finals.

Have a great week!