Flow's Unflow Training Log?

Training Training Logs
101

[quote]Doug Adams wrote:
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. [/quote]

Excellent!

Really looking forward to reading that one.

Edit: Just saw your edit, and I’ll bear that in mind. . . I decided to only add in another movement on my single leg squat warm-up. The rest of the stuff is accomplishing what I need it to, so I’ll take your advice and leave it as is.

On an aside, I really like doing core movements before training. It gets me focused on maintaining good posture throughout the session, and, because I’m doing the exercises more often, I get a greater total volume of work on my core. That’s a definite plus considering how weak it is.

My sessions have been coming out to 60-80 minutes total, which isn’t bad. The more I get things ironed out, the more I’ll cut down on the prehab-warm up stuff.

Right now the stuff is an annoying necessity, and I’m not skilled enough with program design to implement those movements into my training in a more efficient manner.

102

1 OFF
2 Lower
3 Upper
4 OFF
5 Lower
6 OFF
7 Upper

If multiple sets are noted, then that is the weekly change. I�??m working off four week cycles. W1(SetsXReps), W2(SetsXReps), W3(SetsXReps), W4(SetsXReps)
W1: High
W2: Medium
W3: Very High
W4: Low
Yeah, I stole this from CP. I don�??t feel guilty, either. I�??m a CP products whore.

Daily Warm-Up
Foam Rolling
Cat/Camel 6-10
Clams 15
Glute Bridges 15
Front Plank 30s
Side Plank 30s/side
Single Leg Bowler Squats 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
Birddog Progression
3X8-10/side

Walk for 30-60m 3-4 times a week with 25lbs. in lowest portion of backpack

1 OFF

2 Lower
Single Leg Squats & Sand Digging
4-5sets X reps
4X30s
Reverse Lunges & Kneeling Hip Flexor Mob’s
2X12,2X12,3X12,2X12
Birddogs w/ lateral motion
3X8/side

3 Upper
Shoulder Press
4X5,4X4,5X5,3X5
Fat Man Row
4X5,4X4,5X5,3X5
Decline Triceps Extension
3X8
Reverse Curls & Band Pull-Aparts
3X8, 3X20
Rollout Progression
3-4X8-20

4 OFF

5 Lower
Weighted Single Leg Squats
5-6X3-5
4-6X15
Lateral Lunges & Teres Minor/Infraspinatus Stretch
2X12,2X12,3X12,2X12
2X15s
Side Planks W/ Hip Abduction
3X20-30s
(Optional Calf Work)

6 OFF

7 Upper
Bench Press
5X5
Pullup PR Zone
2 weeks 10m., 1 week 3X6-10
Unilateral French Press
3X8
Hammer Curls & Band Face Pulls
3X8, 3X20
Left Side Dead Bugs
3-4X15-20

After this cycle I plan on taking a few days off and going for full single leg squats. I know I�??ll get close to doing them, but even if I don�??t fulfill that goal I�??m going to add light front squats into the equation.

103

8-17-08

Today was a good day in the gym and otherwise. . . I had a rather large breakfast at IHOP, and I was || close to foam rolling my own puke afterwards. :smiley: Eat. . . Eat. . . Eat

Foam Rolling
Dynamic Warm-Ups (I like the bowler squats. I’m noticing I already have MUCH better balance from doing the single leg squat progressions daily)

A1. Bench Press
155X5,5
165X5
155X5,5
I stayed in a good groove with my elbows tucked, massaged the hell out of my problematic pec between sets, and, for the first time in months, I had no pec pain.

These weights weren’t hard, but my form didn’t break down and I am getting stronger the right way this time. Soon, I’ll be back to my previous strength.
A2. BW Long Stride Lunges
X8/sideX3

B. Wide Grip Pull-Ups
X5X3
Full extension, leaning back with abs kicking in, and bi’s to forearms. Solid reps

C. Unilateral French Press
30X3R My right bitchcep is, well, still a bitchcep.
25X9R&L*,9R,7R(was good for 8, but this is supposed to be a low week. . .)
*I tried a few reps with my left side, and, lo and behold, still 5-6 reps stronger than my right. I’m getting there. . .

D1. Reverse Curls
Dumbbells 30X8
*Eh, form was not so much :X
Barbell
45X8,8
*Done strict=I’m sticking to barbell on these
D2. Band Face Pulls
PurpX20,20,20
Feeling these in my upper traps. Good? Bad?

E. Birddogs
X8/sideX3

104

8-18-08

I got my hawaii chair in the mail today.

Foam Roller
Dynamic Warmup
30m hawaii chair

Check it out

105

[quote]Flow wrote:
8-18-08

I got my hawaii chair in the mail today.

Foam Roller
Dynamic Warmup
30m hawaii chair

Check it out[/quote]

haha prety sweet. hope the pec gets fully recovered. good luck bro.

106

[quote]austin_bicep wrote:
Flow wrote:
8-18-08

I got my hawaii chair in the mail today.

Foam Roller
Dynamic Warmup
30m hawaii chair

Check it out

haha prety sweet. hope the pec gets fully recovered. good luck bro.[/quote]

Thanks man

107

8-19-08

Dynamic Warmup minus the planks

A. Single Leg Squat
X3X15

B. Reverse Lunges
X8/sideX2
20 held in hand opposite to forward legX12/sideX2

C. Birddogs
X8/sideX3

D. Curl-Ups
X20
+20X15-20X4

I raced Tropical Storm Fay down to Orlando to get in a good spot to see Smashing Pumpkins in Boca Raton, and we managed to beat it.

Well, my friend has one 20 lbs. DB, so I made use of it. I didn’t bring my foam roller because that thing is a bitch to carry around.

Great session regardless. I felt like doing a greater volume of work with the single leg squats because I knew I wouldn’t be able to load up lunges like I wanted to.

Later tonight I’m doing

A. Side Planks w/ abduction
X20sX3

Aside from that I’ll be doing Birddogs here and there.

Later, Brohanosaurus Rexes. Also Sishanosaurus Rexes if there are any out there.

Back to watching American Psycho.

108

Dude I want a Hawaii chair :frowning:

109

[quote]IronAbrams wrote:
Dude I want a Hawaii chair :([/quote]

Yeah man. I figured it’d be a great purchase for working on my lumbar instability.

Wait what? :stuck_out_tongue:

110

8-20-08

I didn’t get much sleep last night. I haven’t been able to eat enough.

The gym has good days, and bad days.

Dynamic Warmup
A. Shoulder Press
115X4,4,3,4

What the fuck? I use a TKO bar at home, and I just looked it up. It turns out there is a 29 lbs. version and a 45 lbs. version

http://www.tkostrength.com/strength/weightbars.php

This means that I may actually be weaker than I could ever have imagined ^.^ Woohoo. I’m not training at home anymore. Time to start going to my campus gym exclusively.

B. Seated Row
140X5,5,5,5
B2. Birddogs
3X8/side

C. Decline Triceps Extension
30X8,8,8

D. Hammer Curls
35X8,8,8

E. Rear Delt Flies
50X20,20,15

F. Decline Swiss Ball Rollouts
X20,20
Did these from a decline bench to make it more difficult

Not too happy with the fact that I may be weaker than I thought, but I have a few other theories. . . The bar I use at home is 7’ long, so chances are it is truly 45lbs. It is 2 mm. wider on the grip with a knurled “tri-grip”. Also, I lifted in my Nike Frees, as opposed to Chuck’s or barefoot. They are slightly elevated at the heel and I felt unstable getting hip drive into my military presses. This also means that those are all strict presses with no hip involvement. Whatev. I’m going to go eat.

Next week I’ll be lifting in my campus gym, and I intend to stick to that.

I need to get loads of sleep tonight.

111

8-22-08

Well my diet has been only so-so, because I’ve been in a house with little other than beer, wine, and chili. I haven’t had so much as a sip of alcohol the entire time I’ve been here, but I have had to replace a third of my kcal intake with milk and chili, lol. It could be far worse :slight_smile:

Today I had

Meal 1
2 cups milk
1/4 cup almonds
1 scoop whey
1/4 cup peanuts

Meal 2
12 oz. raw fish
4 pieces sushi
1 cup white rice
Mushroom/Onion Soup
1 salad w/ ginger dressing

Meal 3 At a theater with NO choices
1 hotdog
1 small(AKA GIFUCKINGGANTIC) popcorn

Meal 4
1 chargrilled chicken club chick-fil-a sandwich
Medium fruit cup

Meal 5
2 cups milk
1 can tuna
2 tbsp. flaxseed

Meal 6
2 cups milk
1/2 cup cottage cheese
1/2 cup peanuts

Not too shabby. Anyways. . .

A. Single leg squats
X3X15
Driving through the lateral heel is a huge point of concern for getting good hip involvement on these. Tried for a hams-to-calves single and failed, but I’m getting better at these.

A2. Right side ‘external rotators’ stretch
X15sX2
A3. Behind the neck band pull aparts
PurpleX25,25
A4. Band pull aparts
PurpleX20

B. Lunges
DB in opposite hand
20X15/sideX2

C. Single leg dead-bugs
left sideX20,20,20,20

Stuck in Orlando because Fay is in the way. It’s pretty gay. I wish we could keep the tropical storm at Bay. Something tells me that would take a nucking futs action scene from Michael Bay.

I’m going to stop before you kill me with a beam ray?

:frowning:

112

I read Max Strength last night. Good stuff. EC’s training philosophy and nutritional approach are pretty badass.

I’m not going to do the program right now, but I am borrowing elements of the volume fluctuation, frequency, and dynamic warm ups described to optimize how I’m doing things.

I also thought about it and the sets of three with single leg squats aren’t necessary anymore. I’m going to do a rep day and a heavy day for the rest of this training cycle. First LB day will be 4 sets of reps just short of fail on the last set for each leg; second LB day will be 5-6X3-5 holding weights, starting with 10lbs. per hand.

Another point I forgot to mention was that the psoas induced lumbar spine pain was gone in my previous session. This tells me my core is getting stronger. Yay for progress?

Anyways, I’m hitting the gym for my UB #2 for the week. I’ll post back later.

Lots to do today with classes starting tomorrow.

113

8-24-08

About an hour long session

Foam Rolling
*nothing was particularly tight or sore. Surprising after sitting in a car for 25+ hours in the past few days. . .
Dynamic Warm Up
*got rid of the star single leg squat progression and planks and added in squat-to-stands, pec mobilizations, and walking lunges with posterolateral reach.

A. Pullup PR Zone
10 minutes
4,4,3,2,2,2,2,2,2,2,2,2,1,1,1,1,1,1
35 total
PR+6 reps
:slight_smile:

Bit of a pop in my shoulder in the second set, but I adjusted the depth for a few reps to grease the groove before I went to full extension reps again. Basically the ROM was like 5 degrees shorter on sets #3&4.

B1. Bench Press
160X5X4
no pec pain, but I am still having to focus hard on keeping the right arm tucked and the bar ripped apart
B2. Squat-to-stands
X15X2
I’ll be doing these a lot. Really feel it in the proximal adductors of my left leg. Probably pectineus and adductor brevis screaming for help :stuck_out_tongue:

C. Unilateral french press
*Changed up the form to emulate elbow action in overhead pressing
25X10,8F@9
Skipped the third set because my right tri has been getting a lot of extra attention lately

D. BB Reverse Curl
60X8,8,8**
**Left wrist lost locked extension. I’ll use the same weight next week.
D2. Band Face Pull
1/2 a blue bandX25,25,15

E. Decline Swiss Ball Rollout
X15,15,15

Thoughts. . .

I’ve noticed that I do a lot of arm specific movements. I have a few reasons for this. . .
#1 I want some huge ass arms. You curl to get those. . .
#2 I like curls.
#3 I’m not comfortable doing heavy shrugs, so the extra arm volume will help.
#4 Not comfortable enough with my pec in full ROM benching to do floor presses (which I miss), so the extensions will have to suffice. . .

Tell me what’s up, brosephs.

114

My barbell is 41.5 lbs.

So subtract 3-4 lbs. from all of the lifts, and that’s where I’m at.

115


Classes start tomorrow. Bringing some good fuel.

116

also

117

Always good to be prepared.

I’m fortunate enough that you can order omelets to be made at the dining hall for breakfast, fuck yea.

118

[quote]IronAbrams wrote:
Always good to be prepared.

I’m fortunate enough that you can order omelets to be made at the dining hall for breakfast, fuck yea.[/quote]

Nice, man. My campus has something similar, but the meal plan is a joke for the food they give you. Also, I spoke to someone in the kitchen and they used egg substitute for our omelets. :frowning:

8-25-08

Foam Rolling
Dynamic Warm Up (NEW)
A. Clams X 15
B. Supine Bridges X 15
C. Lunge with posterolateral reach X 8/side
D. Birddogs X 8/side
E. Lateral Lunge w/ broom X 20/side
F. Squat to Stands X 12
G. Broom Stick Squats X ~?~
*Used these to test depth. A bit more work and I’ll be below parallel with an ideally arched lower back. I’m noticing real progress here. . .
H. Pec Mobilizations 15/side

30 minute walk w/ 25lbs. in lowest portion of back pack

119

8-26-08

Really sore left forearm from the reverse curls

Foam Rolling
New Dynamic Warm Up

A. Single leg Squats
X9
Touch and go to a box
X7,7,7,7

B1. Walking Lunges
40/sideX12/sideX2
Four reps were iffy. Keeping the weight next week to focus on tighter core and not losing balance at all.
B2. Kneeling Dynamic Hip Flexor Mob’s
12

C. Birddogs with lateral movement
X8/sideX3

Good session.

These aren’t hard enough. Single leg squats are for pussies, but I guess I am one until I can actually squat to depth properly.

Good news is that the adductors and hip musculature free up and let me get more depth every time I do squat-to-stands.

After this cycle front squats are in the book.

I can’t fucking wait. . . :expressionless:

120

8-27-08

AM weight: 198.6 :slight_smile:

In the gym with more accurate weights

Dynamic warmup

A. Military Press
115X4,4
120X4
115X4
Was good for 6 on the last set

B. DB row
85X5
90X5
85X4
85X4
These weren’t hard, but I’m laying off my back a tiny bit because of high volume pullups

C1. Uni Skull Crusher
30X8
Bad form
25X8,7F@8
With upper arm position static
C2. Squat-to-stand
X15,15

D1. Hammer Curls
35X8,8,8
D2. Reverse Pec Dec Flies
65X20
80X15
75X15

E. Decline Swiss Ball Rollout
X15,15,20
20-> next time

Good to be back in the gym, but it’s a different ‘feeling’ training around other folks. Doesn’t take away from my focus.

Shit, maybe it’s just the ghey techno ‘music’.