[quote]IronAbrams wrote:
Anderson Front Squats are amazing… one of the hardest exercises IMO.[/quote]
I’ll have to agree with you on the difficulty. . . Fun stuff.
[quote]IronAbrams wrote:
Gotta do some regular fronts on Friday, I just realized that I haven’t done a single one since my thumb injury.[/quote]
Awesome, I’ll check out the log to see how they go. PRSSSSSSSSSSSS!!!
[u][i]12-05-08[/u][/i]
AM Weight: 201.8 lbs.
Back Pain: 1 out of 10
Tightness
Right Pec Pain: 1 out of 10
Slight in pushups
[u][i]Lower 2[/u][/i]
Foam Rolling
Dynamic Flexibility
A. Wide Grip Pullups
BWX3X6
B. Swiss Ball Smith Machine Pushups
BWX12X3
C.Kneeling DB Row
85X(10,10,8)/side) Volume PR
D. Prone Internal Rotations
15X15X3
45 min. intermission
Beach Work
A. Lateral Raises
50X12X3
B. DB Curls
30X12,10
30X8(strict)+3 partials
C. Barbell Shrugs
235X15
245X15X2
Good day in the gym. Gotta go eat.
50LB lateral raise?
[quote]FightingScott wrote:
50LB lateral raise?[/quote]
Yeah, they were 3 inch reps.
JK, I should have clarified that they were cable lateral raises. So it was more like 25 lbs. a side.
[quote]Flow wrote:
FightingScott wrote:
50LB lateral raise?
Yeah, they were 3 inch reps.
JK, I should have clarified that they were cable lateral raises. So it was more like 25 lbs. a side.[/quote]
Oh. Ok.
[u][i]12-06-08[/u][/i]
AM Weight: 201.0 lbs.
Back Pain: 1 out of 10
Tightness
Right Pec Pain: 1 out of 10
Slight pain in the AM. Gotta foam roll it a lot. . .
[u][i]Conditioning[/u][/i]
Dynamic Flexibility
A. Tire Flip
550X10X2
R60s
B. Backward sled drag
80X100yd.X2
R60s
C. Forward, long-stride sled drag
80X100yd.X2
R60s
D. Thick bar overhead walk
90X100yd.X2
R60s
[u][i]12-08-08[/u][/i]
AM Weight: 201.6 lbs.
Back Pain: 1 out of 10
Tightness
Right Pec Pain: 0 out of 10
[u][i]Lower 1[/u][/i]
Foam Rolling
Dynamic Flexibility
A. Parallel Box Squat (Low bar)
45Xreps
95X4
115X4
135X4
155X4
185X1
205X1
235X4X3 PR
240X4 PR
B. Rack Pull from below knee (2nd pin; 2-3 inches below knee)
315X6X3 PR
C. CW’s Single Leg Windmill thing
BWX15X3
D. Single hand Pushup hold
3X(30s)/side
Box Squats: SOLID. I taped one set, so I’ll post it sometime later.
Rack Pulls: Tried closer stance, like Konstantinov. Wait, I shouldn’t be describing myself with his name. I’m a heathen.
CW’s Windmill thing: This is an exercise from his latest T-Nation article. I must say that those that overlooked the article as “another CW article” missed out on some great exercises. The funny thing about the CW-bodybuilding-powerlifting-controversy is that CW has taken MANY strategies from BBing and PLing despite the attitude he portrays to them occasionally. HE hasn’t neglected the finer points of BBing for the sake of BBing or PLing for the sake of PLing, but others are neglecting his knowledge of intelligent training simply because he speaks illy of BBing and PLing. Who do you think is misisng out? Certainly not CW-
he’s training one of the greatest fighting families in history right now. Looks like he’s the E-winner.
[u][i]12-09-08[/u][/i]
AM Weight: ??
Back Pain: 1 out of 10
Tightness
Right Pec Pain: 0 out of 10
[u][i]Upper 1[/u][/i]
Foam Rolling
Dynamic Flexibility
A. Bench Press
45Xreps
95X3
115X3
135X3
155X2
165X1
175X1
190X3F@4 PR
175X4,4
B. Seated Cable Row
185X8X2
190X8
C. DB overhead press
50X6,6,6
D. DB Skull Crushers
25X10,10,9
E. External rotation things
15X13,13,9 (stopped because I was pausing too much between reps)
Bench Press: This was pathetic. I cut out one set due to the BARELY missed forth rep of 190. Very, very close to a good rep. . .
5 hours of sleep isn’t enough for me. Ended up studying a lot for a Chem exam, which, thankfully, I’m sure I did very well on. Poor performance is a result of prioritizing grades over gym.
Can’t say I regret making that decision.
To those that have been following this log off and on-
Please make a no-BS assessment of my progress and what I’m doing right now (the last split I posted).
I’m all ears to suggestions and criticism.
Even one comment wouuld be very much appreciated.
Thanks.
Don’t settle for a PR in training volume.
Experiment with higher reps. 10+
You’re a dick! 
Seriously though, I’m enjoying the log. Seems like you are making good progress. I see you make mention of new PRs pretty frequently, but I agree with FightingScott’s comment about not settling for a PR in volume.
Maybe it’s just me, but the one thing I’d say is that it almost seems like you change your workouts too often, but I think that’s due to your frequency and split. I don’t normally train like that, so it’s just unusual for me to see.
Looks like your bench has been recouping pretty good, keep up on the soft tissue work and prehab and never let that fucker mess you up again.
Lower body seems good, just keep adding weight to the bar each week.
I think that the strongman training is good for the soul :D. Definitely agree with FS tho, volume PR’s don’t mean a whole lot unless you hit one max triple sometime and then do an easy 10x3 with the same weight another time.
The biggest thing you should do right now is consider what your biggest goals in training right now at this very second, and take a very candid look at the log and ask yourself if you’re progressing towards these.
[quote]FightingScott wrote:
Don’t settle for a PR in training volume.
Experiment with higher reps. 10+[/quote]
Ok, I’ll start throwing more weight on there and hit weight PRs more often.
Do you think 10+ reps would be ideal for assistance type exercises, or are you saying I should try bench pressing and box squatting for 10+?
Thanks.
[quote]AngryVader wrote:
You’re a dick! :P[/quote]
Hmmmm I don’t think I have it in me to lower the volume of being a dick.
[quote]AngryVader wrote:
Seriously though, I’m enjoying the log. Seems like you are making good progress. I see you make mention of new PRs pretty frequently, but I agree with FightingScott’s comment about not settling for a PR in volume.[/quote]
Definitely going to bear that in mind.
I see what you mean there. I tend to keep the first exercise consistent (bench press, chin variation, squat variation, deadlift variation) and the rest I swap around every 4 weeks. The exercises I change up give me pretty good noob gains, but I agree that it’d be prudent to keep things consistent for longer. I don’t think I’m anywhere near advanced enough to need rotation every week or even month to make good progress, but it tends to keep things interesting. I’ll try minimal changes for a while. 6 weeks at least.
Thanks!
[quote]IronAbrams wrote:
Looks like your bench has been recouping pretty good, keep up on the soft tissue work and prehab and never let that fucker mess you up again.[/quote]
Thanks. It isn’t happening fast enough. I think the seriously reworked form has something to do with that. My elbows are tucked as opposed to constantly flared, which makes a huge difference of what muscles work dominantly. That and the bar speed is equal on both sides. That’s a HyOOOGGG change. I wish I had a video of my form from before. Would be good for laughs.
[quote]
Lower body seems good, just keep adding weight to the bar each week.[/quote]
On it!
[quote]
I think that the strongman training is good for the soul :D. Definitely agree with FS tho, volume PR’s don’t mean a whole lot unless you hit one max triple sometime and then do an easy 10x3 with the same weight another time.[/quote]
I’m going to reserve the Volume PR notation for seriously epic PRs, like the one you described.
[quote]
The biggest thing you should do right now is consider what your biggest goals in training right now at this very second, and take a very candid look at the log and ask yourself if you’re progressing towards these.[/quote]
Word. Thanks.
[quote]Flow wrote:
FightingScott wrote:
Don’t settle for a PR in training volume.
Experiment with higher reps. 10+
Ok, I’ll start throwing more weight on there and hit weight PRs more often.
Do you think 10+ reps would be ideal for assistance type exercises, or are you saying I should try bench pressing and box squatting for 10+?
Thanks.[/quote]
Either. 10RM PRs come faster than 1RM PRs.
[u][i]12-011-08[/u][/i]
AM Weight: 202.2
Back Pain: 1 out of 10
Tightness
Right Pec Pain: 0 out of 10
[u][i]Lower 2[/u][/i]
Foam Rolling
Dynamic Flexibility
A. Front Squat from pins
45Xreps
95X3
115X3
135X3
155X1
165X1
175X3
180X3 PR
175X3X4
B. Good Morning
135Xreps
175X8
185X6X2
C. Modified single leg squat to aerobic step
BWX10/sideX3
D. Back Extension
40X15X2
E. Pallof Press
75X15/sideX3
Pin Front Squat: Not much to comment about on these. Still very difficult. Starting from the pins makes it interesting getting into position, as I mentioned last week. Just an extra 5 lbs. makes these MUCH more difficult. The last rep on the 180X3 was a grinder.
Good Morning: Previously I’ve been worried about getting my back as close to parallel with the ground as possible, but I realize that’s something my hamstring flexibility won’t allow. With that in mind, I decided to just stick with the most ROM I could get with an arched lower back. Since I didn’t have to concern myself with getting ROM in the movement that I don’t have, I was able to add on more weight than before.
Single leg squat thing: I think I’m going to trash these as soon as I can do them with full ROM from the floor. After that I feel confident enough to start loading up the single leg RDL to box.
Back Extension: Lately I’ve been able to feel my glutes get involved at the top of the movement. Not even getting posterior pelvic tilt either. Good sign.
Pallof Press: I keep getting stronger on these with identical form. They are definitely helping.
[center]Because Plate-Loaded Bells > Rubber Bells[/center]
[u][i]12-12-08[/u][/i]
AM Weight: 200.0
Back Pain: 1 out of 10
Tightness
Right Pec Pain: 2 out of 10
Once during push-ups
[u][i]Upper 2[/u][/i]
Foam Rolling
Dynamic Flexibility
A. Wide Grip Pullup
+5X3X2
+10X3 PR
+5X3X3
B. Plate Pushup
+10X10,10,9*
C. DB Row
90X10X3
D. Prone Internal Rotations
10X15X3
E. DB Curl
40X6,5,4F@5
F. Lateral Raise
20X15X3
G. Barbell Shrug
250X15X3
Great day in da gymz.
I cut the plate pushups short of 10 reps on the last set because I felt something in my pec.
The prone internal rotations were done with less weight to make them as strict as possible. No wrist flexion to get more imaginary internal rotation ROM or anything.
Pure subscapularis pwnage.
I think I’m the first person to ever say that. I am awesome.
[u][i]12-13-08[/u][/i]
AM Weight: 201.6
Back Pain: 0.5 out of 10
Right Pec Pain: 0 out of 10
[u][i]Conditioning[/u][/i]
Foam Rolling
Dynamic Flexibility
A1. Bent Over row 45
A2. Back Squat 45
A3. Overhead Squat 45
A4. Burpee
X3
B1. Jump Chin BW
B2. DB Swing 60 lbs.
B3. Fire Hydrant Birddog
B4. Reverse Lunge BW
X3
The unilateral stuff was done 6-8/side.
The bilateral stuff was done for 12 reps.
[center][u][i]HIGH VOLUME WEEK[/u][/i][/center]
[u][i]12-15-08[/u][/i]
AM Weight: 200.0
FUCK
Back Pain: 0.5 out of 10
Just some tightness. Less than usual, though.
Right Pec Pain: 0 out of 10
[u][i]Lower Body 1[/u][/i]
Foam Rolling
Dynamic Flexibility
A. Parallel Box Squats
45Xreps
95X5
115X5
135X3
155X3
175X3
185X3
185X1
205X1
205X1
225X5X6 PR(+2 sets)
B. Rack Pull from below da knee
335X6
355X6
365X6
385X5 PR
C. Single Leg Deadlift to Box
40X(10,10,10)/side
45X8/side
D. One hand pushup close feet stance
BWX(30s,30s)/side
Box Squats: The box’s height and my position when seated on it is in the attached picture. I think it’s about parallel. Not below it. Just right at it. Last night I spent about 2 hours doing box squat form practice in my garage. I brought my laptop in there and read articles and watched videos on how to do them properly, because I’m having a really hard time not rocking. I can say that this time I had minimal rocking, but the last two sets I started to GM the weight. It’s really because a struggle to extend my T & C spine properly when coming off the box. My hips started coming up just before the bar- according to my training partner. I need to video tape next time. . .
Oh, and these were VERY difficult sets. I didn’t rock like I was before (retarded, I know), and that made every rep much more difficult.
Rack Pulls: I had chalk today and I’ve started to use over-under grip on these. I was cheating myself out of a lot of weight before by trying to use double overhand grip.
SL DL to box: These went better than the last time I did them form-wise, but I still need to focus on keeping my back hip from externally rotating on the descent.
I cut out one set of the push-up holds because. . . Well- fuck. I am going to do them now.
Have a good one!