Flow's Log (New and Improved)

Training Training Logs
321

[i][center][b]SUMMER PLAN[/i]][/center][/b]

So I had downtime at work and I ended up writing the skeleton of my summer-long plan. I’m bad.

It’s an 18 week plan. I know my relative starting points, but I’ll use the tests I do for the knee forces study as a relative indicator of where I am at this cycle’s start.

It is an 18 week cycle. I will always focus on the lower end of the rep range. My assistance will likely be more towards the ‘top’ of the range, likely higher.

6 weeks Hypertrophy

  • 6 to 12 rep range
  • Lower Rest Intervals
  • Low Frequency
  • Higher Volume
  • Essentially a Bodybuilder split

4 weeks Strength/Power with Strength Focus

  • 5 to 8 rep range
  • Slightly longer rest intervals
  • Higher frequency per muscle group
  • ~1 power exercise for LB, 1 for UB

4 weeks Strength/Power with slightly greater Power Focus

  • 3-5 rep range
  • Longer rest intervals
  • High frequency
  • Moderate Volume
  • ~2 power exercise for LB, 1 for UB

4 weeks Strength Focus

  • 1-5 rep range
  • Significantly longer rest intervals
  • High Frequency
  • Low Volume
  • ~1 power exercise for LB, 1 for UB

The tests at the end of it all:

  • 1RM Push Press
    –Current: ~195
    –Goal: 225

  • 1RM Pull-Up
    –Current: +65
    –Goal: +80

-1RM Deadlift
–Current: ~380
–Goal: 415

-1RM Front Squat
–Current: ~270
–Goal: 315

-1 RM Scale Step with Pause
–Current: 209-210
–Goal: 225

-To track my progress. . .
–AM Bodyweight
–The normal weight-training stuff
–Progress photos; before and after

I’m using bench press as an assistance lift throughout these cycles to be wary of my pec problems.

My BIG goals are the 225 push press and 315 front squat. I absolutely have to get those.

I’m going to be building a log for log pressing, so the push press may turn into a log press 1RM >:)

Also, I’ll be making atlas stones.

I’m expecting a good deal of free time. I’ll be spending that free time napping, eating, training, and, generally, getting ahead on stuff.

I’m going to start another log with more detail for the summer. I’ll post a link when I make it.

Going to practice power snatches and get a set or two of front squats in later. I’ll post about it.

On that note, FINALS ARE DONE. YEAHHH BUDDAAAY!!! Victory.

322

Excellent.

I’ve used both wooden logs and metal logs and IME the metal from EFS was a lot harder (and expensive! haha). I heard on another strongman site that you can go to your city maintenance and pretty much just take an old telephone pole off their hands because they’re a pain to dispose of. Some woodwork and BAM you’ve got yourself a log.

Tires, a sled and a log are my main equipment goals this summer (and if I can find some local Kettlebells that will save me $100 on shipping).

323

That’s a great idea. . . Thanks for droppin that one off. We’ll have to talk more about log ideas. I’ll post what I come up with, and it may very well have to do with a telephone pole!

Sick zombie get-up. . . My first thought was, “What the hell did he do to his face?” Looks real.

Have you decided on 5/3/1 + strongman, Max Strength, or custom split?

[u][i]4-30-09[/u][/i]

AM Weight: ??
Ain’t worryin’ about it during the deload.

Back Pain: 0 out of 10

Right Pec Pain: 0 out of 10

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

Dynamic Flexibility

Today I felt well. . .

Snatch Practice

A. Front Squat
215X7,5 PR

B. Good Morning
255X6X2 PR

C. Bulgarian Split Squat
60X6/sideX2 PR

D. Pallof Press
80X15/sideX2

I’m surprised I felt so good-to-go today. Only got 5 hours of sleep last night, if that much.

Looks like I may be able to get a S&C volunteer opportunity, on top of the study(s) I’ll be able to help out with. If the S&C thing goes through, I’ll have consistent access to platforms for power snatching. That would be amazing.

324

[u][i]5-01-09[/u][/i]

AM Weight: ??
Ain’t worryin’ about it during the deload.

Back Pain: 0 out of 10

Right Pec Pain: 0 out of 10

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

Dynamic Flexibility

A. Bench Press
195X5
195X6 PR
195X5

B1. Yates Row
185X8,12 PRs
B2. Weighted Push-up
+35X8,6 PR

C. Seated Cable Row
#12X15X2

D1. Prone Internal Rotation
25X25
20X30
D2. YTLW
10X10s/position

E1. Pinwheel Curl
60X7/side PR cheated :slight_smile:
40X8/side strict
E2. Barbell French Press
65X6X2

325

Post Fail.

326

231×721 111 KB

Time Frame
May 3rd ? August 16th
16 weeks
August 16th is final testing week
o Push Press
o Weighted Pull-up
o Front Squat
o Deadlift
4 week strength
6 week hypertophy
6 week strength/power  power/peaking

Dynamic Flexibility and Foam Rolling will be adjusted as needed. At this point, I don’t have many major issues aside from my shoulder girdle and hip imbalances. They are largely fixable by continuing to do things right, though. Not much new. I took EC’s advice on a singles protocol from an article he posted a while back. I don’t have experience planning them so I just did what the smart folks do.

The plan for the first 4 weeks of summer is as follows:

W1: Moderate Volume
W2: Lower Volume, Higher Intensity
W3: High Volume: +1 set for each assistance movement
W4: Deload: -1 set for each assistance movement

DAY1: Lower: Strength: Deadlift Focus

A. Deadlift
W1: 8 singles over 90%
W2: 6 singles over 90%
W3: 10 singles over 90%
W4: 2 singles over 90%, or 2x3 easy (5RM load)
Rest 3-5 minutes
A2. Ankle Mobility

B. Forward Lunge
3 sets of 6 reps per leg
Rest 1-1.5 minutes

C. DB Step up to Low Step
2 sets of 12 reps
Rest 1 minute

C. Ab Wheel
3 sets of 6-15 reps

DAY2: Upper: Strength: Back Repetition Focus

A. Bench Press
W1: 4x5
W2: 4x4
W3: 5x5
W4: 3x5
Rest 3-5 minutes

B. Close Grip Chin
3 sets of max reps with bodyweight
Rest 2-2.5 minutes

C. Kroc Row
1 set of death

D. Close Grip Floor Press
3 sets of 6 reps
Rest 2 minutes

PREHAB CIRCUIT
E1. Prone Internal Rotations
20 reps
3020 Tempo
E2. Thumbs up Low-Trap Raises
15-20 reps
3020 Tempo
E3. Shoulder Girdle SMR
10 seconds (subscap or infraspinatus/teres minor)

BEACH TIME
F1. Preacher Curl
2 sets of 6-15
F2. Cable Pressdown
2 sets of 6-15
Rest 45 seconds, longer if lower reps achieved

DAY 3: Lower Body 2: Power: Power Snatch Focus
A. Power Snatch or DE Front Squat
Power Snatch
W1: 6x3
W2: 6x3
W3: 6x3
W4: 4x3

Or

@50-60% for Front Squat
W1: 10x2
W2: 10x2
W3: 12x2
W4: 5x2

B. Front Squat
W1: 4x6
W2: 3x6
W3: 6x6
W4: 2x6
Rest 2-2.5 minutes
B2. No Money Drill
12 reps

C. Bulgarian Split Squat
3 sets of 6 reps per leg
Rest 1 minute

D. Elevated Side Plank
3 sets of 20-30s per side
Rest 45 seconds

E. Back Extension
2 sets of 8-15 reps
Rest 30 seconds

DAY4: Upper Body 2: Strength: Push Press Focus
A. Push Press
Week 1: 8 singles over 90%
Week 2: 6 singles over 90%
Week 3: 10 singles over 90%
Week 4: 2 singles over 90%, or 2x3 easy (5RM load)
Rest 3-5 minutes
A2. Lunging Hip Flexor Stretch
15s/side

B1. Yates Row
3 sets of 6-8 reps
Rest 1 minute
B2. Weighted Push-Up
3 sets of 6-8 reps
Rest 1 minute

C. Lat Pull Down
2 sets of 12 reps
Rest 60 seconds

PREHAB CIRCUIT
E1. Prone Internal Rotations
20 reps
3020 Tempo
E2. Lateral Raise
15 reps
3020 Tempo
E3. Shoulder Girdle SMR
10 seconds (subscap or infraspinatus/teres minor)

BEACH TIME
F1. Reverse Curl
2 sets of 6-15
F2. Skull Crusher
2 sets of 6-15
Rest 45 seconds, longer if lower reps achieved

Day 5: Conditioning: Hip Extension Focus
A. Hip Extension Focused Movement
Sled Push
DB/KB Swing
Long Stride Lunge
Etc . . .
60 seconds on, 30 seconds off
6 rounds
B. Jump Rope Sprint
30 seconds on, 15 seconds off
4 rounds

GENERAL PREHAB
C1. Prone Internal Rotations
20 reps
3020 Tempo
C2. Dynamic Hip Flexor Mobilization
15 reps
3020 Tempo
C3. Shoulder Girdle SMR
10 seconds (subscap or infraspinatus/teres minor)
Perform Circuit Twice: No Rest Between

327

[u][i]5-4-09[/u][/i]

AM Weight: ??

Back Pain: 0 out of 10

Right Pec Pain: 0 out of 10

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

Dynamic Flexibility

A. Deadlift
8 singles over 90%
135X5
185X3
225X1
275X1
315X1
355X1 PR
365X1 PR
375X1 PR
350X1
Misload. . .
337.5X1X2
340X1X2
Rest 3-5 minutes
A2. Ankle Mobility

B. Forward Lunge
155X6/sideX2 PR
160X6/side PR
Rest 1-1.5 minutes

C. Pull-Through
230X23 PR
250X20 PR
Rest 1 minute

C. Ab Wheel
BWX12,10,12 Baseline PR

D. CoC#1
Left: 15Xrep+2 second hold+complete failure eccentric on last rep
Right: 15 reps
Left: 12 rep
Right: Omitted

328

http://www.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/flows_summer_project?pageNo=0#3006533

New log. Please stay up-to-date! I enjoy and benefit from your feedback.