Flow's Unflow Training Log?

Training Training Logs
161

10-13-08

Foam Rolling
Dynamic Flexibility

A. Front Squat
45X3
95X3
115X3
135X3
155X2
Working Sets
175X3
180X3
185X3,3
175X3,3,3,3

These felt really good. Stayed tight- only 2~ breaths per set

A2. Dynamic Hip Flexor Mobilizations
(8,8,8)/side

B. DB Short Stride Lunge
40X10/side,10/side,10/side*
*I literally couldn’t stand after this set. I had to wait about 30 seconds before I could get back up. I think I went a little too far :stuck_out_tongue:

C. 2-1 Leg Curl
90X4,4
95X4
4 refers to the number of eccentrics per side, so 8 total concentrics with slow unilateral eccentrics between.

D1. High Cable Chops
70X10/side
80X10/side,10/side
D2. Squat-to-stands
8,8

E. 10min incline walking @ 3.5 mph & 6.0 incline (black treadmill)
HR ~ 145

F1. Left Hip abductions
80X12,15
F2. Dynamic Adductor mobilizations
8,8

Great day in the gym. I’m glad to be doing free front squats again.

I want to be repping 225 on Front Squats soon though.

162

10-14-08

It’s late. . . postin then hitting the sack.

Foam Rolling
Dynamic Warm Up

A. Bench Press
45X4
95X4
115X4
135X2
155X1
Working Sets_
170X4,4,4,4,3,3
Should be better.

B. Chest Supported Incline DB Row
60X10,10,11
Left a little too much in the tank when the last set came around, so I did another rep. Next week I’ll do 4X10 with 65s.

C. BB Floor Press
95X4
145X10,10,7
Cut myself short on rest for the last set and you can see the result. -_-

D1. Unilateral French Press
25X9L8R,8,8,7F@8L3R
That probably looks like a different language. . . Basically did less with my right arm than my left by choice- to iron out imbalances again. I’m being anal here because, quite frankly, I don’t want my fucking pec to get messed up again and my bar speed is finally equal on each side.
D2. Reverse Pec Dec
120X13,12,12,12

E. Side Planks
30-40s/sideX3

F. 6min. Incline walking @ 3.5mph and 6.0 incline (black treadmill)
The gym closed so I cut the walking short.

Morning weight 199.6 today. Good stuff.

163

10-16-08

Foam Rolling (abbreviated)
Dynamic Flexibility (abbreviated)

A. Deadlift
135X3
185X3
225X3
Should have warmed up more. :expressionless:
275X3,3,3,3,3,3,3,3

B. RDL
195X8
205X8,8

C. DB Step Ups
70X10,10,8
I spaced each leg’s step up set with 30seconds of rest so that my grip could give me more overall. Ended up loosing grip on the last set of 8 exclusively. Could use 90 lbs. DBs for this, but that’d be screwing the grip.

D1. Pallof Press (or Pavlov, if you please)
55X30s/side,30s,30s
*I had knee pain after these. I think I need a wider stance.
D2. Right Leg Adduction
85X12,12,12

Great day in the gym. GUESS WHAT!? I FORGOT TO DO JUMP SQUATS AND I JSUT REALIZED THAT. Wow, I forgot the one thing in this whole program that I suck the most at. Looks like I need to kick myself in the ass. :expressionless:

164

10-17-08

Not a very good day in the gym, to be honest.

Foam rolling
dynamic flexibility

A. Pull Ups
6,6,6,4

B. Bent Press
45X8,7F@8L/6R

C. Unilateral cable row
85X8
95X8
100X8

D1. BB Shrug
205X12,12,12
D2. Hammer curl
25X12,12,8

E1. Plank birddogs
15s/side,|,|
E2. Cable lateral raise
12,12,8+2 rest paused

Eh. I need to eat and sleep more. I might make next week my low week and end this cycle a week early. I don’t know if really high volume next week will be a good idea considering my performance this session. We’ll see. What do you think I should do?

165

It might be because of your eating and sleeping habits, but deadlifting the day before back training might contribute to it as well. It looks like you hit deadlifting a lot harder on the 16th compared to what you did the week before.

Add that to lack of sleep, food, whatever and you get lower numbers/intensity. I’d do the same thing next week without changing much and see what happens.

166

[quote]DCubed wrote:
It might be because of your eating and sleeping habits, but deadlifting the day before back training might contribute to it as well. It looks like you hit deadlifting a lot harder on the 16th compared to what you did the week before.

Add that to lack of sleep, food, whatever and you get lower numbers/intensity. I’d do the same thing next week without changing much and see what happens.[/quote]

Thought I’d check my log before I hit the sack and I’ve discovered this wise post.

I agree. It occurred to me after posting my entry that my back was already sore from deadlifting -_-. . . Makes a whole lot of sense. I’ll recover. I went to a chinese food buffet earlier, and I’m getting 8 hours of sleep tonight for sure.

Thanks, Dcubed

167

10-18-08

So after work and studying some Chem for a while, I opted for a 2 hour nap. Then I got up and had a hyooog cheese, spinach, pepper, and onion concoction with some milk and an apple for dinner. After enjoying that weird-as-hell pile of deliciousness I was feeling pretty swole in the peptic area, if you know what I mean. It was around the time that the “full” feeling settled in that I remembered what day today is. . . CONDITIONING DAY :expressionless: Well, given the circumstances, I wasn’t too up for going. In fact the impossible happened. . . The faintest hint of the wretched thought, “I’ll just train tomorrow instead,” entered my head.

The notion of cutting myself short voluntarily was enough to lite my fuse into action. . .

Foam Rolling
Dynamic Flexibility

A. HIIT
20s fast / 40s walk

B. Front Planks
3X30s

C. Scap Pushups
15

168

10-20-08

I’m glad I decided to do the higher volume of work today. . .

Before I get to the specifics of the session, I have a story to tell :). I was at work for 6 hours today stocking shelves. To get to the lower shelves I did a reverse lunge-ish movement to spare my lower back, and I made sure to keep my lower back arched even when I had to bend over further than that position allowed.

Well, after the volume of leg work I did in the gym and the amount of moving around I did on work my legs were pretty tight. On the drive home my legs were feeling fine- no problems at all. That was the calm before the storm :expressionless: When I arrived home I grabbed the four whole milk cartons I devoured throughout the day, the remains of my Chinese food lunch and a bag of cashews and opened the car door to get out.

That didn’t work :confused: When I put my left foot down on the driveway to get myself up my whole leg just gave out. I fell onto the ground and stayed there for 10 minutes with a huuuuuuuge cramp in VMO. I couldn’t do anything at all. That means today was a great leg day :slight_smile:

Foam Rolling
Dynamic Flexibility

A. Front Squat
175X3,3,3
180X3,3,3,3,3,3,3
A2. Dynamic Hip Flexor Mob’s

B. Short Stride Walking Lunges
40X(10,10,8,8)/side

C. 2-1 leg curls
95X(4,4)/side
100X(4,4)/side

D1. Left Leg abduction
90X15,15,15
D2. Side Plank
30s/side,|,|

Great day in the gym.

169

10-21-08

LEGS ARE SORE!!!

Dynamic Flexibility
(forgot foam roller)

A. Bench Press
45Xreps
95X3
115X3
135X3
145X1
155X1
Working sets_
165X3
170X3
175X3,3,3,3(this last rep my spot touched the bar, but didn’t help much)
170X3,3,3,3

B. DB Incline Bench Row
30X6
40X6
50X3
65X10
70X8
65X10,10

C. Floor Press
45Xreps
115X2
145X10,8
135X10,8

By now my triceps are fried. . .

D1. Unilateral French Press
25X10,8L6R,8L6R,7L5R
D2. Reverse Pec Dec
120X15,13,13,13

E. Cable Chops (low)
70X10/side
80X(10,10)/side

F. 10m 6.0 incline walking @ 3.5mph
145-150 bpm HR

Good day in the gym. Can’t wait to get the deload done with and see where my bench is then :open_mouth:

Evening Foam rolling. Legs nearly made me tap out a few times.

170

[quote]Flow wrote:
Foam Rolling
*decided to suck it up and bring this on campus. I’d rather have a foam roller stolen than get injured anyways. Carrying the massive PVC & foam device around the gym makes me feel goofy. Like I’m about to do yoga or something crazy like that.
[/quote]

It’s funny you say that. You should see the looks I get from people when I’m doing various SMR work with the lacrosse ball. Our gym even has foam rollers, but I don’t think anyone there truly understands what they are for.

I’ll also get some weird stares when I’m doing mobility stuff, but not as much.

Foam rolling the quads when they are sore is MURDER!

I’ve been meaning to check out your log though. Looking good! Keep it up!

171

[quote]AngryVader wrote:
Flow wrote:
Foam Rolling
*decided to suck it up and bring this on campus. I’d rather have a foam roller stolen than get injured anyways. Carrying the massive PVC & foam device around the gym makes me feel goofy. Like I’m about to do yoga or something crazy like that.

It’s funny you say that. You should see the looks I get from people when I’m doing various SMR work with the lacrosse ball. Our gym even has foam rollers, but I don’t think anyone there truly understands what they are for.

I’ll also get some weird stares when I’m doing mobility stuff, but not as much.

Foam rolling the quads when they are sore is MURDER!

I’ve been meaning to check out your log though. Looking good! Keep it up![/quote]

Haha, I’ve actually heard people say things like “Why is he putting his ass on a tennis ball?” as they pass by. I get a kick out of it :slight_smile: I’ve also had people ask what I’m doing, so I just tell them to give it a go. I usually show them how to do rectus femoris with the foam rolling and they are sold after trying it. Funny stuff.

Thanks for stoppin’ by. Traffic is slow in these here parts :wink: That means one of two things:

  1. I’m doing 50% of the stuff right
  2. I’m doing it all wrong and no one has the time to fix it :stuck_out_tongue:
172

Keep up the good work man.

I foam roll in my dorm (gym is a 10 minute walk), but I like to bring a baseball into the gym with me- my glutes and calves ALWAYS need extra work.

173

[quote]IronAbrams wrote:
Keep up the good work man.

I foam roll in my dorm (gym is a 10 minute walk), but I like to bring a baseball into the gym with me- my glutes and calves ALWAYS need extra work.[/quote]

Hey man. I’m always tight in my hamstrings, hip adductors on the left side, and hip abductors on the right side (especially glute medius). That’s why I do all this goofy cable stuff and unilateral stretches. Seems like I have some side to side imbalances going on at the hip, but they are slowly but surely improving.

I’m looking forward to the crazy DL you’re going to pull off after the coan-phillip cycle.

174

10-23-08

Another day in the gym

Foam Rolling
Dynamic Flexibility

A. Deadlift
135X3
185X3
225X3
245X1
265X1
Working Sets_
275X3,3,3
280X3,3,3
275X3,3,3,3

These felt good. I have oddly angled humerounlnar joints- to the point where I have to grip the bar further out on the supinated hand side when I do mixed grip deads. I don’t like that angle and I’m not very keen on a biceps tear.

With this in mind, I’m goin to start using double overhand with straps most of the time, but I’m not going to go so overboard that I completely neglect grip strength. I won’t go beyond weight I can handle with a mixed grip and no straps.

B. Romanian Deadlift
205X8,8,8,8

C. Low Box Step-Ups
70X(10,10,8)/side
60X7/side

My grip was absolutely destroyed by this point :expressionless: Still hard to type.

D1. Pallof Press Holds
60lbs.X(30s,30s,30s)/side
D2. Right leg band adduction
20,20

Happy with how today went. Next week is a deload, and I already wrote my next four weeks of training out. I’ll post it when I have time.

175

So I have a two day update today. I doubt anyone noticed, but I didn’t post my session yesterday. I have a story to tell to make up for that :slight_smile:

Let me preface this by saying that I’ve been helping the UWF Exercise Science Club organize a Strongman Competition on campus for a little while now. I didn’t think I’d be ready to participate because of my back, but. . .

10-24-08

Dynamic Flexibility

A. Pullups
6,6,6,4

B. Incline walking 12m @ 3.5 mph & 6.0 incline

Why such a short session? Well, I spoke to the guy that has been leading the way with the organization of the competition and I basically, on the spot, decided I’m going to do the comp. Yeah, I know- it’s a high volume week, it wouldn’t be my best possible performance, I might hurt my back again. Eh, what gives?

10-25-08

First strongman competition
Did some light stuff to warm up, and there was a few events. This is how I fared on them.

450-500 lbs. tire flip
14 flips in 60 seconds
-I let the tire reset between reps, and, given that I was the first one to go do the flip and this was my first time flipping a tire- I didn’t know that you could continue flipping the tire even with it bouncing around. Is that normal rules?

12 pound med ball reverse toss
35 feet~ ?

Military Press
155 X 5 reps
I was pretty happy with this because I’ve never done that much weight before :slight_smile:

Farmer’s walk
450 lbs. SCRATCH
I didn’t have it in my to pull on that long enough to grind it to lock out. I didn’t think it was worth the gamble with my lower back being the way it is and my body already being pretty messed up from the week’s training.

F350 + 5 people Truck Pull
185 feet in 60 seconds
I actually won this competition. I guess my experience with football sleds helped me a lot :slight_smile:

Foam rolling afterwards supersetted with hotdogs, fajitas, and whatever food I could find :slight_smile:

Oh, and another note. I’ve been steadily weighing in over 200 lbs., and the competition was separated into >200 lbs. and <200 lbs. weight divisions. I didn’t think I’d be competitive in 200+, so I did the following to my diet:

-Cut carbs
-DRANK LOADS OF WATER
-Cut sodium
-Had flax meal with my last three meals for the fiber and healthy fats

I turned into a carbless water fountain and low and behold I made weight for the less than 200 hundreds with weight to spare.

Alright, well there’s my update.

Next week I’m going to cut things out even more than normal.

D1
Front Squat 1-2 X 5 reps
Bench Press 1-2 X 5 reps
Light full body circuits 5 exercises X 3 sets
20 minutes of mobility/ active recovery work (SMR especially)

D2
Deadlift 1-2 X 5 reps
Chin up 1-2 X 5 reps
Light full body circuits 5 exercises X 3 sets
20 minutes of mobility/ active recovery work (SMR especially)

Conditioning–> biking/fun stuff. Maybe some basketball or mountain biking. I’ll take it easy though. . .

. . . maybe.

176


There I am with the truck pull

177

http://images.t-nation.com/forum_images/d/b/db850-Military_Press_Sean.jpg

Military Press. . .

178

Hellz yea strongman.

179

Hellz yeah fosho!

Yesterday I did something like 15 minutes of light swimming to clear some lactate, and today the only soreness I’m experiencing is in my calves. . . :slight_smile:

I’m definitely wrecked though. . . After work I had to deposit some cash. I headed over to the bank, pulled up to the after-hours drop box, and rolled down my window to get at the slidey-machine. Typically I just pop the thing up, slide the deposit bag in, and WAM I’m done.

Today I literally had to get out of the car to get the thing to budge. I’m that fucking drained.

eat eat eat. . .

180

10-28-08

Yesterday I did foam rolling and such

Today I did. . .

Foam Rolling
Dynamic Flexibility

A. Front squat
45Xreps
95X3
115X3
135X3
170X5
175X5
These popped up. NICE :slight_smile: Definitely getting stronger. I’ll be setting PRs come next week for sure.

B. Bench Press
45Xreps
95X3
115X3
135X3
170X5
175X5
The set w/ 175 felt a bit slow on the last rep. Decent bar speed though. Definitely better than the last time I did 175. Relatively quick bar speed when you consider that most of my lifting is a long grind :stuck_out_tongue:

C1. Retraction First DB Row
60X10,10
C2. DB Walking Lunge
50X(10,8)/side
C3. Feet Elevated Pushup
BWX10,8
Cut the last set short a bit. I was probably good for 12,12, but uhhh. No excuse. I think the concept of deloading really hurts how hard you train.

D1. Seated DB Curls
25X12
D2. DB Skull Crushers
25X10

E. Side Planks
(30s,30s)/side

Next training cycle or whatever the hell you want to call it will be focused on sets of 5. Then the next cycle after that will basically be an intensity/intensiveness focused cycle. Maybe clusters or something- we’ll see.

This ‘deload’ contains some exercises I plan on using for next training cycle with similar rep ranges and rest periods. That way I can hit up next cycle without getting used to the movements in an “introductory microcycle” or whatever it should be called :stuck_out_tongue:

Alright, later all. I hope training is rockin’