Eh 
Hell yeah
ha thanks flow: i may not be skinny but i am tall at 6’ 4’’ and long legs and the wide stanc ehas done wonders for me, like a foot wider than each shoulder is about where my feet are
dont worry bout flexability, i was high on mine at first but each week it got slightly lower and lower, the weight helps with stretching u out i think
[quote]bignate wrote:
ha thanks flow: i may not be skinny but i am tall at 6’ 4’’ and long legs and the wide stanc ehas done wonders for me, like a foot wider than each shoulder is about where my feet are
dont worry bout flexability, i was high on mine at first but each week it got slightly lower and lower, the weight helps with stretching u out i think[/quote]
What kind of shoes do you squat in? How much of a heel do they have?
wrestling shoes so none. its all what u prefer
1 OFF
2 Lower
3 Upper
4 OFF
5 Lower
6 OFF
7 Upper
Daily Warm-Up
Foam Rolling
Cat/Camel 6-10
Clams 15
Glute Bridges 15
Front Plank 30s
Side Plank 30s/side
Single Leg Star Reaches 5 rounds per leg
Birddogs 8/side
Arm Circles 20
GPP 1/Week in place of OFF-day
Tabata based whole body lift
20sOn/10sOff 4min.
Prone Internal Rotation
2X15
Scap Wallslides
2X15
Lateral Lunge Walks
2X8/side
Swiss Ball Rollout
2XReps
Walk for 40-60m 3-4 times a week with 25lbs. in lowest portion of backpack
1 OFF
2 Lower
Single Leg Squats & Pin Pinches
6X5, 6X8
Reverse Lunges & Kneeling Hip Flexor Mob’s
2X12,2X12
Birddogs
3X10/side
(Optional Calf Work)
3 Upper
Shoulder Press
5X5
Fat Man Row
5X5
Decline Triceps Extension
3X8
Reverse Curls & Band Pull-Aparts
3X8, 3X20
Curl Ups
2X15-20
4 OFF
5 Lower
Single Leg Squats & Reverse BB Wrist Curls
6X5, 4X15
Lateral Lunges & Teres Minor/Infraspinatus Stretch
2X12,2X15s
Side Planks Progression
3X30s
(Optional Calf Work)
6 OFF
7 Upper
Bench Press
4-6X3-6
Pullup PR Zone
2 weeks 10m., 1 week 3X6-10
Unilateral French Press
3X8
Hammer Curls & Band Face Pulls
3X8, 3X20
Curl Ups
2X15-20
8-08-08
8s today. Won’t be playing any pool today. . . I can’t joke
Alright, here’s my lifting. Single Leg Squats are getting really easy off the 2 pads, so next week I’ll do with no platforms, and if that feels good for 8X5 on two days, I’ll move onto free single leg squat attempts in the following week.
A1. Single Leg Squats
BWX5X8
A2. Reverse BB Wrist Curls
45X15
65X15X5
B1. Lateral Lunges
75X12X2
B2. Band Face Pulls
PurpX20X2
C. Side Planks
55/sideX2
30/side
I think this is a time PR, next week I’ll go 55s straight across, then 60 straight across. Then I’ll go back down to 30s, but with the ‘free’ leg abducted to parallel with the ground. That’ll get some glute med and abductor involvement, which is to my benefit.
I need to be stronger.
Eating my ass off today.
Went on a 30m walk. Diet today (so far)
Meal 1
4 eggs
3 cups cheerios
1 cup strawberries
2 cups milk
1 apple
Meal 2
1 scoop whey
1.5(roughly) cups fruit juice
-TRAINING
Meal 3
6 loaded fajitas
-sour cream
-chicken
-steak
-Spanish rice
-Flour wraps
-Beans
-Cheese
-Onions,Peppers,Tomatoes
-Guacamole
Meal 4
1 can tuna
1 tbsp EVOO
1/2 yellow pepper
~ Spinach
Meal 5
Whatever I can find
Meal 6
Protein shake with whey protein, Pnutbutter, evoo, pumpkin, and cottage cheese in it
7-09-08
Weight: 195.4 eh eat more plz?
GPP/Prehab stuff
-Foam Rolling
-Clams
15
-Single leg squat reaches
5 rounds per leg
-Swiss Ball Rollout
30
-Birddogs
8/side
-Walk w/ 25lbs. in backpack
30m.
-Scap Wallslides
2X15
-Prone Internal Rotations
2sets of 10lbs. for 15 reps
-Scap Pushups
BWX15X2
-Dynamic Lateral Lunges
8/side
I’ll probably do more core stuff as the night carries on. Specifically some protein shake raises and perhaps some cottage cheese curls.
I lose.
7-10-08
Today I say to me: “EAT MORE NOOB”
I’m glad I have to actually eat a substantial amount of food to grow now.
Weight:195.0
Foam Rolling
Clams
15
SIngle Leg Squat Reaches
5 rounds per leg
Birddogs
8/side
A. Pullup PR Zone
4,3,3,3,2,2,2,2,2,2,1,1,1,1
29 Total. . . WTF ONE MORE REP 'TIL 30??? 
I’ll get 30 in 2 weeks
B1. Bench press
155X5,5,3,3
135X3,3
Only one instance of pain throughout all of these sets, and it was only the result of form breaking down. I can bench 155 as a 10RM with 100% confidence, but my issue is flaring elbows.
When my arms flare out, my pec gets a better line of pull, and it’s this propensity that caused my pec injuries. On an aside, my right pec’s tissue quality has gone through the roof after loads of PVC rolling at its insertion into the humerus.
It went from feeling like taut leather underneath my skin to a tissue quality with much more ‘give’ to the touch. Good progress, but I’m going to have to sacrifice weight and reps for form until I’ve greased the groove more.
B2. Kneeling Dynamic Hip Mob’s
12,12
*thanks for the tips Doug Adams, they feel better
C. Unilateral French Press
25X8,8,8
PR
D1. Strict Hammer Curl
30X10,10,10
PR
D2. Band Pull Apart
PurpleBandX25,25,20
Great day in the gym.
Next week I’m cutting down the volume of my main exercises to 3 sets, with the same intensity.
I’m only going to maintain volume in exercises focused on core training and prehab stuff.
I like the program, your own invention?
Keep up the good work!
[quote]IronAbrams wrote:
I like the program, your own invention?
Keep up the good work![/quote]
Yep, I made it up myself. I adjust it weekly, but nothing major enough to throw off my tracking progress.
Right now I’m trying to develop a solid hams-to-calves single leg squat, then I’m off to some 4X8~ front squat sessions until I’m comfortable enough with my core strength and lower back stability to start going heavy.
Also trying to get my right tri on par with my left so I can start benching heavy without another pec injury. . . LoL I have some dysfunctional shit going on, but things are ironing out.
Thanks!
8-12-08
Foam Rolling
Dynamic Warm-Ups/Core Work
A. Single Leg Box Squats
5/legX7
*On the fourth set for my right leg, I faltered and messed up the fifth rep. I went back and nailed it smoothly afterwards though.
A2. Pin Pinches
SmallPinX8repsX2sets
Not helping me a bit. I’m ditching these 'til I suck it up and get CoC’s
B. Barbell Front Squat Grip Reverse Lunges
45X12/sideX2
Just wanted an exercise that would force me to stay upright and spare my lower back. This also forced me to stay tighter in my core. Wasn’t hard weight-wise, but single leg work proves to be a cardiovascular test.
C. Birddogs
10/sideX3
Editing my active warm-up described in my program post. . .
Today I weighed 196.4, btw. I ate a large pizza last night, and that was adequate for getting the scale moving again. I need to eat more on a consistent basis, but something tells me piling on the food without the heavy compound lower body lifts could be problematic.
I’ll just eat a ton of healthy stuff and some have a swig or EVOO before I get sleep.
Also, between the fourth and fifth set of my single leg box squats, I did a single leg squat to parallel with each leg. I’m not adding Front Squats until I’m calves to hams, though.
8-13-08
No cheats or anythign and today I weighed 197.8
I’m guessing a water weight improvement, but the scale is moving.
Deloaded the main exercises today. Didn’t feel the need to do a deload for the other stuff though.
Foam Rolling
Dynamic Warm-Ups
A. Shoulder Press
125X5X3
B. Fat Man Row
+25X5X3
Did this stable as a plank. Really not so concerned with weight so much as form on lifts like these.
C1. Decline DB Skull Crusher
30X8X3
C2. Left Side Dead Bug
20X3
Did these to work on a slight imbalance 
D1. Reverse Curls
20X8X3
Using more weight next time. . .
D2. Band Pull Aparts
25X3
really focused on scap retraction. Rhomboids felt it nicely
Good session today.
Another note-
I decided to keep the volume up on my single leg squats this week. This is because this is less of a CNS intensive exercise, more of a proprioceptive based exercise. The vestibular system is highly trainable, so I don’t need to deload for something like that.
Anyways. . .
Hope everyone is making good progress this week.
8-14-08
Foam Rolling
Dynamic Warm-Ups
Band Rotator Cuff Work 2X20 external/internal rotation and overhead band pull aparts
Bodyweight Lunges 12/side
8-15-08
Foam Rolling
Dynamic Warm-Ups
A1. Single Leg Box Squats
X5X8 reps/sets
Seventh Set left leg fourth rep I cheated with some odd momentum. . .
Lower Back on left side was giving me pain of about a 2 on a 10 point scale between sets. This is because of psoas pulling on my lumbar spine, and this is only a problem because rectus/tva/external oblique are weaker on that side than my right. They can’t buttress the static hip flexion that occurs at the bottom of the movement.
A2. Reverse Barbell Wrist Curl
75X15-20X7
B. Dumbbell Lunges
30/sideX12/sideX2
I did these very well today. I focused very much on hip external rotation.
(Forgot to do Kneeling Hip Flexor Mob’s Between sets)
C. Dead Bugs (left side only)
Leg extension X20
Leg held @ extension X20X3
Good session today.
I’m progressing away from single leg box squats to parallel free single leg squats next week. I’ll do less reps, but a similar # of sets. Likely 8X3, working on depth progressively, but only within a tolerable range.
I want to squat.
8-15-08
30m walking w/ 25 lbs. in backpack
8-16-08
Foam Rolling
Dynamic warm-ups
+
Walking lunges 8/side
Kneeling Dynamic Hip Flexor Mob’s 2X12/side
30m walking w/ 25 lbs. in backpack
Just bought Cressey’s Max Strength, Rippetoe’s Starting Strength, and Thib’s Black Book of Training Secrets.
Also going to buy Supertraining as soon as I get paypal set up.
I’ll have plenty to occupy myself with. Won’t be a chance in hell that I’ll be bored anytime soon 
Also, I’m going to talk to a local bob-sled olympic medalist and possibly set up an internship where he trains folks. I already have a paid internship going, but I think if I manage my time correctly I could get a few hours a week going at the dude’s gym on top of that.
Spring semester 09’ I’m looking to study abroad in Luton, right outside of London in the UK. Should I say “the UK” or just “UK”??? Hmmm. The interesting thing is that the 2010 winter Olympics will be hosted in Luton, so I may be able to see some neat stuff as they prepare for it. Also, I’ve e-mailed all of the local gyms, asking if they have substantial free weights. 
Won’t lose sight of my goals just go study somewhere else.
Oh ya, I’m going to post my revised training program later. The plan is to progress some exercises, establish a logical fluctuation of training volume, and increase the difficulty of my dynamic warm-up.
You’re going to like Starting Strength. I started reading a bit today, and I already saw a few things that were way off in my squat form.
edit- I just reread that last part in your last entry about increasing the difficulty of your warmup. If you haven’t read it already, I’d strongly suggest you read Dan John’s latest article “I Hate Medium”.
Make the hard parts of the session harder and don’t wear yourself out before you even get started.