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First off, thanks for stopping by my log.
I’m not happy with the waist weight gain, but that is where I am going to gain fat anyway. It’s expected. It’s cool that I lost 1/2 an inch off my glutes though.
The gains in my legs and chest are phenomenal. I am growing everywhere- particularly in those places where I am focusing in my training. The arms need to come up from a BBing perspective, but I know it’s more important for me to just keep pressing the numbers on.
I will post my next 4 week training cycle later. It is similar to my current one, albeit with a special technique for front squat, an elevated deadlift from knee, some speed deads, and minor tweaks to upper body programing. Of course, that may change by the time I decide on the final version.
Anyway, now it’s your turn! Please critique my progress. Tell me what I’m doing wrong, right, or anything in between.
Again, thanks for stopping by!
nice progress man. dont sweat it too much about the waist gain. Theres always some preventativie measures you can put into place to make sure you dont gain anymore. Diet, more GPP etc. PM me if you need to bro.
Whats the next cycle focused on flow?
Welcome to stop by the log anytime soon 
I took a deload and it wasn’t much special. I did one PR of BodyweightX10 Pullups @ 218.4 lbs. AM Weight. Everything else was inconsequential- enough to get some training in while maintaining or slightly lowering intensity.
This was definitely a much needed deload- I was pretty smoked after not taking one for some time.
My new cycle:
FOAM ROLLING FOCUS
A. Posterior shoulder girdle
B. Hip Abductors
C. Hip Adductors
DYNAMIC FLEXIBILITY
A. Foam Roller T-spine extension
B. Dynamic Hip Flexor Mobilization
C. Single leg unsupported hip raise
D. Scapular Wall Slide
E. Spider Man Walk
F. 10 lbs. prone internal rotation
G. Walking Ankle Cradle
H. Stationary Lateral Lunge
I. Arm Circle
J. Push-Up Position Rocking Ankle
K. Squat-to-stand
6 reps per leg, 20 second hold, 15 reps for rocking exercises, and 8-15 reps per side or total for activation work
W1: Normal Volume
W2: Higher Intensity, Slightly Lower Volume
W3: HIGH VOLUME (1 extra set on assistance)
W4: Deload, because Iâ??m rolling around in the fetal position, crying with the tears of 1,000 lonely kittens.
DAY 1
A. Front Squat
Week 1: (4x1) x 5 â?? 15s
Week 2: (4x1) x 4 â?? 15s
Week 3: (4x2) x 5 â?? 15s
Week 4: (3x1) x 2 â?? 15s
Rest 3-5 minutes
B. Good Morning
3 sets of 5-8 reps
Rest 2-3 minutes
C. Bulgarian Split Squat
3 sets of 6-10 reps
Rest 1-1.5 minutes
D. Pallof Press
3 sets of 12-15 reps each direction
DAY 2
A1. Bench Press
W1: 8X3
W2: 6X3
W3: 10X3
W4: 4X3
Rest 1.5 minutes
A2. Weighted Pull-up
W1: 8X3
W2: 6X3
W3: 10X3
W4: 8X3
Rest 1.5 minutes
B. Top Half Pin Press (Pin # 16)
3 sets of 5-8 reps
Rest 2 minutes
C. X Cable Row
3 sets of 12-15 reps
Rest 1 minute
C1. Standing E-Z Bar Curl
2 sets of 6-8 reps
C2. Y-Raise
2 sets of 12 reps
Rest 1-1.5 minute
DAY 3
A. Speed Deadlift
W1: 8X2 @ 50%
W2: 8X1 @ 65%
W3: 10X2 @ 50%
W4: 8X2 @ 50%
Rest 1 minute
Off est. 1RM of 400 lbs.
B. Knee Height Deadlift
W1: 5X5
W2: 3X4
W3: 6X5
W4: 3X5
Rest 3-5 minutes
C. Single Leg Squat
3 sets of 10-12 reps per leg
Rest 1 minute
D1. Swiss Ball Leg Curl
2 sets of 12-15 reps
D2. Standing Pull Down Abs
3 sets of 6-15 reps
Rest 45-60 seconds
DAY 4
A. Push Press
Week 1: (4x1) x 5 â?? 15s
Week 2: (4x1) x 4 â?? 15s
Week 3: (4x2) x 5 â?? 15s
Week 4: (3x1) x 2 â?? 15s
Rest 3-5 minutes
B. Kroc Row
1 set of 15-30 reps
C. Overhead Lockouts From Forehead
3 sets of 5-8 reps
Rest 2-3 minutes
D. Seated Cable Row
3 sets of 12 reps
Rest 1 minute
E1. Lateral Raise
2 sets of 12-15 reps
E2. Prone Internal Rotation
2 sets of 12-15 reps
No rest
F1. Skull Crusher
2 sets of 6-8 reps
F2. Serratus Push-Up
2 sets of 12-15 reps
Rest 1-1.5 minutes
Wish me luck. Ad B, I haven’t been on this site much lately, but I’ll check your log soon!
Thanks a lot for stopping by.
I want to
- Improve DL speed
- Get hips through better on DL
- Get stronger everywhere
- Preferentially improve overhead strength and front squat strength
Have a great one!
(There may be some typos in this post, sorry)
I see clusters, that means brutality which means getting stronger! Definitely looks like a program I’d use.
I’m not sure I’d use the X-Cable Row as your primary rowing movement on day 2, but that all depends on your goals and you have pullups before that.
How did the study end up going?
[quote]IronAbrams wrote:
I see clusters, that means brutality which means getting stronger! Definitely looks like a program I’d use.
I’m not sure I’d use the X-Cable Row as your primary rowing movement on day 2, but that all depends on your goals and you have pullups before that.
How did the study end up going?[/quote]
Thanks- the fact that you’d use the program is a huge compliment.
I agree with you under most circumstances regarding the X-cable rows. However, I feel that doing an x cable row would allow me to focus specifically on scapular depression. That is an area of focus for me, as I get sore supraspinatus after training heavy overhead pressing. I’m not going to ditch overhead pressing- instead I’ll take steps to reduce the problems that may come of it. 
The study is actually still ongoing. It’s been a process, and I think this particular cycle may be interrupted by it again.
Oh well, I’m planning on everything going smoothly- the study is just something I’ll take in stride and adjust accordingly for.
Things are looking good in your log, IA. Is the low bar squat something you’ll be sticking with for a few cycles?
[u][i]6-15-09[/u][/i]
AM Weight: 216.4
Not enough water yesterday
[u][i]Front Squat Clusters[/u][/i]
Dynamic Flexibility
A. Front Squat
240X(4X1)X5 PR
B. Good Morning
265X5X2 PR
275X5 PR
C. BSS
60X6X2/side PR
BWX30s iso/side
D. Lunge Position High Cable Pull
80X15/side
100X12/side
Great one today.
The clusters absolutely rocked me. That was awesome.
I’ll have a video of one of the cluster sets later.
Have a good one!
[u][i]6-16-09[/u][/i]
AM Weight: 218.2
[u][i]Bench Press[/u][/i]
Foam Rolling
Dynamic Flexibility
A1. Bench Press
205X3X3
215X3
210X3X2
205X3X2 Volume PR
1.5 min rest
A2. Pull Up
+25X3
+20X3X7 Volume PR
1.5 min rest
B. Close Grip Pin Press from #16
185X5X3
C. X Cable Row
11X15 Baseline PR
13X12X2 Baseline PR
D1. Standing EZ Bar Curl
75X8X3 Baseline PR
D2. DB Y Raise
10X12X2
Good stuff today.
I feel like I am getting better at benching from a technique perspective, and I am happy with my performance despite the added work density due to pairing it with weighted pullup.
The X Cable Rows really allow you to feel your back working and they are quite challenging.
I am going to like this program
Keep up the good work STUD. I’ll be checkin it out here and there. Been super busy training football and myself. You gotta try to come up one week…
[u][i]6-18-09[/u][/i]
AM Weight: 219
[u][i]Deadlift[/u][/i]
Dynamic Flexibility
A. Speed Deadlift
205X2
225X2X7
B. Rack Pull From Knee (Pin #11)
365X5 PR
405X5 PR
435X5 PR
455X5 PR
[b]470X10 PR[/b]
Ain’t no time
PM Workout
A. Single Leg Squat To Bench
5/handX12/side
10/handX12/side
B1. 20 lbs. mini DB Roll-Out
BWX12X3
B2. Deflated Ghetto Swiss Ball Leg Curl
X12X3
Today I found out that I can push myself more than I have given myself credit for. It was my first day lifting 405 on any exercise, and I moved on to greater PRs of 435X5, 455X5, and 470X10.
It happened like this: Mahwah was looking at the weight I had on the bar for Rack Pulls when he said, “Are you going to go higher?”
Initially, I told him that I was just going to stick at that weight and get some good volume in. It then occurred to me that I have adopted a perspective of sticking at a weight for all of my predetermined reps. That is flawed. . . I need to start conservatively and end up in hell.
That’s what I did today, and you see the result.
On the 470X10 I strained my right upper trap/levator scapulae. It isn’t serious, just a ding. I worked on it for a while and there is a definite knot but nothing serious.
Anyway, good training everyone.
[u][i]6-19-09[/u][/i]
AM Weight: 221
[u][i]Push Press[/u][/i]
Dynamic Flexibility
A. Push Press
175X(4X1)X5 PR
B1. Bent Over Row
230X8 PR
235X8 PR
245X6 PR
1 minute rest
B2. Overhead Pin Press @ #24
155X6,5,4 All PRs
1 minute rest
C. Seated Cable Row
#14X12
#15X10X2 PR
D1. BB Skull Crusher
80X5X2
60X8
D2. Scap Push Ups
BWX12X2
E. Seated Lateral Raise
20X12X2
20X10
F. Prone Internal Rotations with 1 second pause at peak contraction
20X15X3
Another great day.
Clusters are an absolutely brutal technique. . . I don’t know why I voluntarily wrote them into my program. My masochistic tendencies shine through. . . On the last rep of Push Presses, I had a pretty crazy sticking point but pushed on through it. After I racked the weight, I was pretty pumped so I yelled “YEAH”, and then had an epic trip onto the nearby smith machine/bench. Pretty freakin’ hardcore, huh?
Anyway, my triceps and general overhead strength are moving forward. Everything is looking good.
BTW, I meant to do Kroc Rows instead of Bent Over Rows. I had to try and remember what I wrote today because I didn’t have access to a computer before this session. No big deal, this is how I will do this work out for the rest of this cycle.
Thanks a lot for stopping by. Any comments/advice/critiques/flames are more than welcome!
Lotsa PRs the first week of the new cycle.
Gotta keep that up!
I had wondered why you added clusters, just for fun… lol… Good stuff
[quote]mahwah wrote:
Lotsa PRs the first week of the new cycle.
Gotta keep that up![/quote]
I definitely will. By the way, when is the King of the Beach competition?
Oh, and I’m pumped to see your results after testing.
Good luck.
[quote]gabex wrote:
I had wondered why you added clusters, just for fun… lol… Good stuff[/quote]
Yeah. . . LOL. They aren’t much fun until you get done, recover from the haze, and finally look at what you just did. PRs are fun.
I need to check out your log.
Sept 12
Unfortunately, I’ve developed a direct inguinal hernia. Yes, my intestines are falling out. 
haha I’ve been reluctant to post because I feel that I have let myself down, but I know that’s a stupid mentality.
It is wasteful to focus on what I can’t do right now, so I’m going to post what I can do.
The following is a program designed to fulfill four primary objectives (I’m making this sound like a Mechwarrior Mission. I loved that game)
- Not make my intestines spill out of my body
- Avoid excess intra-abdominal pressure
- Get some upper body hypertrophy and strength gains
- Maintain my jacked wheels as much as possible
It’s a higher frequency, higher upper body volume program. I can’t do most lower body exercises, so I do single leg squats to a bench and SB leg curls to keep things going as best I can.
I don’t know when I’ll have the surgery at this point, but hopefully it will be sooner than later.
I will post the post-op supplement and diet protocol I will use to expedite recovery so I can get back to the fun stuff (heavy squats and deads).
Yesterday, I was in my garage doing some light legs and heavy biceps, and I found myself staring at the plates, wishing I could load them on the barbell for some heavy front squats.
I’ll avoid that mentality, though.
This is just a detour I’ll have to take to get to being strong. I’ll be better from it.
Same Dynamic Flexibility Warmup as Last Program
Day 1: Back and Triceps
Day 2: Light Legs and Biceps
Day 3: Chest and Shoulders
Day 4: Rest
Day 5: Restart @ Day 1 or Rest
Day 1
Back and Triceps
A. Chest Supported T-Bar Row
5-6 sets ramping, start light
Rest 90-120 seconds
B. Pull-Down
3 sets of 8 ramping, start heavy
Rest 90-120 seconds
C. Chest Supported T-Bar Row
4-5 sets of 8-10 straight sets, with ~30 lbs. less than �?�¢??A�?�¢?? top set
Rest 90-120 seconds
Chill time or drink some Gatorade/AA�?�¢??s
D. Close Grip Bench Press
5-6 sets ramping, start light
Rest 90-120 seconds
E. Dumbbell French Press
3 sets of 8 ramping, start heavy
Rest 90-120 seocnds
F1. Machine Dip Pressdown
2 sets of 12-20 reps, straight sets
No Rest
F2. Upright Row
2 sets of 12-20 reps, straight sets
Rest 45-60 seconds
Day 2
Light Legs and Biceps
A. Bodyweight Single Leg Squats to Bench
4 sets of 15-25 reps per leg
Rest 60 seconds
B. Swiss Ball Leg Curls
4 sets of 12-15 reps
Rest 60 seconds
C. Dumbbell Curl
5 sets ramping, start light
Rest 90-120 seconds
D. Dumbbell Hammer Curl
3 sets of 8 ramping, start heavy
Rest 90 seconds
E. Thick Bar Reverse Curl
2 sets of 10-15 reps, straight sets
Rest 90 seconds
Day 3
Chest and Shoulders
A. Bench Press
5-6 sets ramping, start light
Rest 90-120 seconds
B. Smith Machine High Incline Press
3 sets of 8 ramping, start heavier
Rest 90-120 seconds
C. Barbell Incline Press
3 sets of 8 ramping, start heavier
Rest 90-120 seconds
D. Pec Dec
2 sets of 12-15, straight sets
Rest 90 seconds
E. Machine Overhead Press
2 sets of 12-15, straight sets
Rest 90 seconds
F. Dumbbell Lateral Raise
2 sets of 12-15, straight sets
Rest 60 seconds
G. Reverse Pec-Dec
2 sets of 12-15, straight sets
Rest 60 seconds
BTW, I know it’s not recommended to train with an inguinal hernia. I don’t give a shit. I’ll be honest, most doctors and folks would say 90% of the stuff we do isn’t recommended to begin with.
I tried to stay out of the gym for 2 days, and I couldn’t help it. I spent all my free time trying to focus on personal training, playing Halo 3, and other stuff, but I found myself compiling a bank of exercises I can do in the back of my head. My intention of not being in the gym just wouldn’t hold true. 
Flow!? So sorry to hear that bro. Dont let this have more of an effect than neccessary. I hope the Op goes well and I know you’ll be back, fired up more than ever to front squat every weight in your freakin gym Keep us all posted frequently, I really want to see you come through this, and get all the details
oh btw, Mech wars (the online no audio visual version) was MUCH better…
(I played the shit out of Mechwarrior 3)
Damn that sucks. Damn… any ideas to the possible cause?
Looks like your plan of attack is going to be intense, that’s great. Always helps to focus on what you CAN do rather than what you can’t.
Thanks a lot guys.
Yeah, I’ve been aggravated all day, but I’ve kept it to myself and just been reserved without putting it on other people.
I’m doing the split I posted, but I just don’t feel like I’m training the way I do when I do heavy lower body exercises. I love that stuff. Upper body stuff is too easy.
Fuck.
I’ve made it very important to myself to succeed in this stuff. And I will.
Ad B, I’ll definitely be back to moving heavy shit soon. Thanks a lot, it is good to have people around that want you to succeed.
IA, I’ve had to constantly tell myself to focus on what I can do. I occupy much of my free time thinking about training, so it’s been difficult to reflect those thoughts in a positive way.
The possible causes?
I could ramble on for days about them, and I think I just might do that now (sarcasm).
- Genetics
-Quite a few in my family have had this problem - Too much too soon
-Was I pushing myself too far, too soon? - Tighter left rectus femoris than right
-This would cause hyperactivity of left rectus abdominis in posterior pelvic tilt, amplifying my congenital tendency for this issue - Soft tissue problems
-My left side adductors have been fubar for a while. I have spent time on them, but manual work may have helped resolve their dominance and scar tissue work.
So, a timeline view would say:
Some one in my family tree got with some one with some shitty lower rectus thickness, eventually I was born, I decided to play football, I got stuck under 6 players and hyperextended my left knee, I ignored crutches and predominantly used my right leg, the sub-lateral system, esp. glute med. got really strong on my right side, the forced adduction due to the knew hip allignment caused soft tissue adhesions on my left side, my right leg started doing too much abduction and extension, my left leg stopped doing much extension because the adductors suck at it, the extension deficit of my left leg was compensated for with flexion dominance, tight rectus femoris, tensor fascia latae, psoas major, and the like overworked my left-most rectus fibers, I decided to left heavy shit, did my prehab, but it proved ineffective with my current resources, and my small intestines decided to see what was going on on the other side.
Does that sentence make me slightly insane? Probably.
I treat this like a science project so I must admit that some enjoyment comes of it. SOME.
Thanks for stopping by, and I fail at brevity.