Whiteflash's Get Stronger and Faster Log

Training Training Logs
201

[quote]tmoney1 wrote:
Flash, looks like things are going good, and that the knee is getting stronger.

Good luck on finals, hope they go well. Where do you go to school at?

And nice work by the Rockets yesterday. Battier took one for the team, literally.[/quote]

It’s getting there brother, thanks. Still kinda scared to do certain things like really jump, but it’s time to man up.

Fortunately finals got pushed to Monday, so that’s a huge relief. Right now I’m at HCC, and after next semester I should have my associates and will tansfer to UofH.

Fuckin’ Rockets man. Kinda worried 'cause aside from Kobe LA’s been playing shakey and the series is still tied. Hopefully they can get one at home and stretch this thing out.

202

Speed pin press-60%x165x10x3

B1] D-handle cable rows-245x3x5, 210x2x7

B2] Db pushpress-80’sx3x5,70’sx2x7

C1] SAPD’s-75x3x12

C2] Db ext-40’sx3x10,10,9

Good workout. Everything felt good. Really diggin’ the pin presses. Also, gaining weight and size. My girl told me “Your boobs and arms are huge!” a couple of days ago. Yes she called them boobs, and no I don’t want to talk about it. She also did the championship belt hand motion and told my my stomache’s getting “thicker” and now won’t stop calling me beer belly. She’s a keeper.

EDIT: The ol’ ball and chain came in, read this and said “I never said your arms were huge.” I swear to Christ I love her…

203

Last night

Speed squats-185x10x2

Rack pulls-405x5,425x2x5,385x2x7

Elevated db reverse lungs-35’sx5,45’sx5,55’sx2x5,45’sx2x7

D1] Cable woodchops-60x10,70x2x10

D2] BSSH’s-2x30sec

Did the rack pulls from one notch lower than last time. For the first time since the surgery the reverse lunges didn’t bother my knee at all. Could’ve gone heavier, but was cool with just doing them. Either today or tomorrow [depending on how much studying I get done] I’m gonna test it out by playing some ball, and hopefully catching a dunk. We’ll see. Ya’ll be good.

204

[quote]WhiteFlash wrote:

My girl told me “Your boobs and arms are huge!” a couple of days ago. Yes she called them boobs, and no I don’t want to talk about it. She also did the championship belt hand motion and told my my stomache’s getting “thicker” and now won’t stop calling me beer belly. She’s a keeper.

EDIT: The ol’ ball and chain came in, read this and said “I never said your arms were huge.” I swear to Christ I love her…[/quote]

haha that was awesome!

How did those speed squats feel on your knee bro? I remember after my knee surgeries dynamic work like that was scary for a little bit…Funny little twinges and junk that gave you the, “Man i hope I didn’t just re-injure myself.”

You are doing great brotha keep it up

205

[quote]Alpha wrote:
WhiteFlash wrote:

My girl told me “Your boobs and arms are huge!” a couple of days ago. Yes she called them boobs, and no I don’t want to talk about it. She also did the championship belt hand motion and told my my stomache’s getting “thicker” and now won’t stop calling me beer belly. She’s a keeper.

EDIT: The ol’ ball and chain came in, read this and said “I never said your arms were huge.” I swear to Christ I love her…

haha that was awesome!

How did those speed squats feel on your knee bro? I remember after my knee surgeries dynamic work like that was scary for a little bit…Funny little twinges and junk that gave you the, “Man i hope I didn’t just re-injure myself.”

You are doing great brotha keep it up[/quote]

Ha, yeah man she has her moments…

You know, the first two weeks I did them I was getting little twinges on the inside of my knee about halfway through my sets, but didn’t really think of why. It’s funny that you used the word “scary”, 'cause that’s exactly what it was. Yesterday did them without a hitch though, so hopefully my knee’s catching up. What kind of surgery did you have, and do you have any lingering effects?

Thanks bro. Sometimes this program’s pretty tough, but it’s been alot of fun.

206

Phase 3 Week 4 Day 1

Inc db’s-50’sx10,85’sx8,110’sx2x2,100’sx4

B1] Db bench-100’sx2x6,85’sx10

B2] Sup grip cr-225x2x7,195x10

C1] Rope pulls-100x10,120x2x10

C2] BTNBP’s-3x12

Good workout. Hadn’t eaten for almost 4 hours when I started, and it showed in my energy levels after the db inc’s. Wanted to use the 115’s and the 105’s on the inc, but was at a different gym that went up in 10lb increments after the 100’s. Next week’s the start of the last phase of the program. Already tinkering with what’s next, but can’t get too far ahead of what’s already lined up.

207

Flash, nice progress man. Glad the knee is doing well. Been praying for your recovery. You are recovering ALOT faster than I did, so that’s good to see. Any advice I can give (if you choose to take) is make sure to work the hamstring of the injured leg. Recommend some iso work (seated/standing hamstring curls, SLDL’s, etc) to get it up to par.

Awesome about finals getting pushed back, nothing like a couple of extra days to study. Congrats on your Associates, and good luck with the transition to UofH. My boy Sumlin is the head ball coach for football. He was an OU asst. before taking over the program. Did well in his first year. Go Cougars.

208

[quote]WhiteFlash wrote:
Alpha wrote:
WhiteFlash wrote:

My girl told me “Your boobs and arms are huge!” a couple of days ago. Yes she called them boobs, and no I don’t want to talk about it. She also did the championship belt hand motion and told my my stomache’s getting “thicker” and now won’t stop calling me beer belly. She’s a keeper.

EDIT: The ol’ ball and chain came in, read this and said “I never said your arms were huge.” I swear to Christ I love her…

haha that was awesome!

How did those speed squats feel on your knee bro? I remember after my knee surgeries dynamic work like that was scary for a little bit…Funny little twinges and junk that gave you the, “Man i hope I didn’t just re-injure myself.”

You are doing great brotha keep it up

Ha, yeah man she has her moments…

You know, the first two weeks I did them I was getting little twinges on the inside of my knee about halfway through my sets, but didn’t really think of why. It’s funny that you used the word “scary”, 'cause that’s exactly what it was. Yesterday did them without a hitch though, so hopefully my knee’s catching up. What kind of surgery did you have, and do you have any lingering effects?

Thanks bro. Sometimes this program’s pretty tough, but it’s been alot of fun.[/quote]

Man I got kicked while training in MMA in my left knee and my leg folded…It broke and dislocated my kneecap (I have 2 Pins holding it together now), tore my PCL, MCL, LCL and my Patellar tendon…It sucked, but two surgeries, therapy, and a few years later I was back to 100%… I honestly very, very rarely have any problems with it…and the problem I do have I think tend to be more due to my general asshattery rather than the previous injury…

Keep doing what you are doing and you will be passing me by in no time!

209

[quote]tmoney1 wrote:
Flash, nice progress man. Glad the knee is doing well. Been praying for your recovery. You are recovering ALOT faster than I did, so that’s good to see. Any advice I can give (if you choose to take) is make sure to work the hamstring of the injured leg. Recommend some iso work (seated/standing hamstring curls, SLDL’s, etc) to get it up to par.

Awesome about finals getting pushed back, nothing like a couple of extra days to study. Congrats on your Associates, and good luck with the transition to UofH. My boy Sumlin is the head ball coach for football. He was an OU asst. before taking over the program. Did well in his first year. Go Cougars.[/quote]

Thanks brother. Your advice is always welcome and appreciated. Took the finals yesterday. Feel pretty good, but not totally confident. There’s alot riding on my grades for those finals, so I’m probably mind-fucking myself more than I normally would. It’s not a for sure that UofH is the next move, but that’s what it’s lookin’ like. Did you grow up with Sumlin? My pop taught sociology there in the late 80’s- early 90’s, so I kind of have to support all things red. Go Cougs indeed.

210

[quote]Alpha wrote:
WhiteFlash wrote:
Alpha wrote:
WhiteFlash wrote:

My girl told me “Your boobs and arms are huge!” a couple of days ago. Yes she called them boobs, and no I don’t want to talk about it. She also did the championship belt hand motion and told my my stomache’s getting “thicker” and now won’t stop calling me beer belly. She’s a keeper.

EDIT: The ol’ ball and chain came in, read this and said “I never said your arms were huge.” I swear to Christ I love her…

haha that was awesome!

How did those speed squats feel on your knee bro? I remember after my knee surgeries dynamic work like that was scary for a little bit…Funny little twinges and junk that gave you the, “Man i hope I didn’t just re-injure myself.”

You are doing great brotha keep it up

Ha, yeah man she has her moments…

You know, the first two weeks I did them I was getting little twinges on the inside of my knee about halfway through my sets, but didn’t really think of why. It’s funny that you used the word “scary”, 'cause that’s exactly what it was. Yesterday did them without a hitch though, so hopefully my knee’s catching up. What kind of surgery did you have, and do you have any lingering effects?

Thanks bro. Sometimes this program’s pretty tough, but it’s been alot of fun.

Man I got kicked while training in MMA in my left knee and my leg folded…It broke and dislocated my kneecap (I have 2 Pins holding it together now), tore my PCL, MCL, LCL and my Patellar tendon…It sucked, but two surgeries, therapy, and a few years later I was back to 100%… I honestly very, very rarely have any problems with it…and the problem I do have I think tend to be more due to my general asshattery rather than the previous injury…

Keep doing what you are doing and you will be passing me by in no time! [/quote]

Jesus man, that’s a total fuckin’ blowout! Glad you’re back to 100% and able to do what you want. After this next month on this program think/hope I’ll be ready to do some sprinting and jumping to get my legs back to where they were and then past that.

Ha, not sure about that but thanks brother.

211

Last night-

Front box squats on 12" box stacked on 1 plate- barx10,135x5,185x5,225x2x2,205x4

db step-ups- 65’sx2x7,

Bike for 20 min on level 5

Knee started getting shaky, so called it after the two sets of step-ups. Really just missed ab work so no biggie. Have the day off from everything today so just chillin’. Gonna go play soccis to test the knee then goin to a barbecue after that. I’ll holler manana.

212

[quote]WhiteFlash wrote:
tmoney1 wrote:
Flash, nice progress man. Glad the knee is doing well. Been praying for your recovery. You are recovering ALOT faster than I did, so that’s good to see. Any advice I can give (if you choose to take) is make sure to work the hamstring of the injured leg. Recommend some iso work (seated/standing hamstring curls, SLDL’s, etc) to get it up to par.

Awesome about finals getting pushed back, nothing like a couple of extra days to study. Congrats on your Associates, and good luck with the transition to UofH. My boy Sumlin is the head ball coach for football. He was an OU asst. before taking over the program. Did well in his first year. Go Cougars.

Thanks brother. Your advice is always welcome and appreciated. Took the finals yesterday. Feel pretty good, but not totally confident. There’s alot riding on my grades for those finals, so I’m probably mind-fucking myself more than I normally would. It’s not a for sure that UofH is the next move, but that’s what it’s lookin’ like. Did you grow up with Sumlin? My pop taught sociology there in the late 80’s- early 90’s, so I kind of have to support all things red. Go Cougs indeed.[/quote]

Nah I didn’t grow up with Sumlin. Heck, I’ve never even met him haha (I did see him at a restaurant once though), but he was an asst. coach at Univ. of Oklahoma before getting the main gig at UofH, and he did a great job while he was here, so I like him.

213

4 weeks to go

what’s the plan?

214

[quote]tmoney1 wrote:
WhiteFlash wrote:
tmoney1 wrote:
Flash, nice progress man. Glad the knee is doing well. Been praying for your recovery. You are recovering ALOT faster than I did, so that’s good to see. Any advice I can give (if you choose to take) is make sure to work the hamstring of the injured leg. Recommend some iso work (seated/standing hamstring curls, SLDL’s, etc) to get it up to par.

Awesome about finals getting pushed back, nothing like a couple of extra days to study. Congrats on your Associates, and good luck with the transition to UofH. My boy Sumlin is the head ball coach for football. He was an OU asst. before taking over the program. Did well in his first year. Go Cougars.

Thanks brother. Your advice is always welcome and appreciated. Took the finals yesterday. Feel pretty good, but not totally confident. There’s alot riding on my grades for those finals, so I’m probably mind-fucking myself more than I normally would. It’s not a for sure that UofH is the next move, but that’s what it’s lookin’ like. Did you grow up with Sumlin? My pop taught sociology there in the late 80’s- early 90’s, so I kind of have to support all things red. Go Cougs indeed.

Nah I didn’t grow up with Sumlin. Heck, I’ve never even met him haha (I did see him at a restaurant once though), but he was an asst. coach at Univ. of Oklahoma before getting the main gig at UofH, and he did a great job while he was here, so I like him.[/quote]

After I posted the question it dawned on me what you meant. I’m pretty dense sometimes brother.

215

[quote]gabex wrote:
4 weeks to go

what’s the plan?[/quote]

Thinking about doing an upper/lower split with 4 workouts done M-W-F with some mobility, movement and plyo or sprint work done before the weightroom. So Monday would be foam rolling, mobility, 1-legged box jumps, 20 yard sprints until time starts dropping, Some kind of heavy bench variation with multiple sets in the 1-5 range, then a weighted chin/pull supersetted with a dumbell bench variation with both being in the 6-10 range for 3-4 sets, then some kind of prehab work like cable ext rotations and maybe some arm work, or something like that.

The lower work would be similarly setup with a squat variation as the focus, and I would cycle through 4 workouts, so Monday would be workout A, Wed-B, Fri-C, Mon-C, Wed-A,etc… The second upper workout would be arranged differently and the second lower focus would be a clean or a snatch variation. That way I can hopefully increase the qualities I want to while saving time for other more athletic stuff outside of the weightroom. I’m actually pretty excited to start this, but gotta make sure the knees are gonna hold up. If you [or anyone] has any comments/questions, please let me know.

216

Pin press-55%x155x5x3,185x5,225x2,245x2x2

B1] Seated shoulder press-70’sx2x5,60’sx7

B1] D-handle cr’s-225x2x5,195x7

SAPD’s-75x3x12

Set the pins right at my chest tonight. Really liking these. 245 was pretty heavy, and the first set was harder than the second. Was supposed to do push presses, but ran around like an idiot yesterday and jumped on the roof of my car propbably 10 times just to test the knee. My buddy took a vid of it, it’s 62" high. Felt good to jump again, but my left knee hurts like shit today and the right’s not too happy either. Gonna chill on doing shit like that 'til I’m confident I can handle it.

217

[quote]WhiteFlash wrote:
tmoney1 wrote:
WhiteFlash wrote:
tmoney1 wrote:
Flash, nice progress man. Glad the knee is doing well. Been praying for your recovery. You are recovering ALOT faster than I did, so that’s good to see. Any advice I can give (if you choose to take) is make sure to work the hamstring of the injured leg. Recommend some iso work (seated/standing hamstring curls, SLDL’s, etc) to get it up to par.

Awesome about finals getting pushed back, nothing like a couple of extra days to study. Congrats on your Associates, and good luck with the transition to UofH. My boy Sumlin is the head ball coach for football. He was an OU asst. before taking over the program. Did well in his first year. Go Cougars.

Thanks brother. Your advice is always welcome and appreciated. Took the finals yesterday. Feel pretty good, but not totally confident. There’s alot riding on my grades for those finals, so I’m probably mind-fucking myself more than I normally would. It’s not a for sure that UofH is the next move, but that’s what it’s lookin’ like. Did you grow up with Sumlin? My pop taught sociology there in the late 80’s- early 90’s, so I kind of have to support all things red. Go Cougs indeed.

Nah I didn’t grow up with Sumlin. Heck, I’ve never even met him haha (I did see him at a restaurant once though), but he was an asst. coach at Univ. of Oklahoma before getting the main gig at UofH, and he did a great job while he was here, so I like him.

After I posted the question it dawned on me what you meant. I’m pretty dense sometimes brother.[/quote]

HAHA no worries. And nice job on jumping on top of the car. 62", that’s 8 inches higher than Shawn Kemp haha.

218

[quote]tmoney1 wrote:
WhiteFlash wrote:
tmoney1 wrote:
WhiteFlash wrote:
tmoney1 wrote:
Flash, nice progress man. Glad the knee is doing well. Been praying for your recovery. You are recovering ALOT faster than I did, so that’s good to see. Any advice I can give (if you choose to take) is make sure to work the hamstring of the injured leg. Recommend some iso work (seated/standing hamstring curls, SLDL’s, etc) to get it up to par.

Awesome about finals getting pushed back, nothing like a couple of extra days to study. Congrats on your Associates, and good luck with the transition to UofH. My boy Sumlin is the head ball coach for football. He was an OU asst. before taking over the program. Did well in his first year. Go Cougars.

Thanks brother. Your advice is always welcome and appreciated. Took the finals yesterday. Feel pretty good, but not totally confident. There’s alot riding on my grades for those finals, so I’m probably mind-fucking myself more than I normally would. It’s not a for sure that UofH is the next move, but that’s what it’s lookin’ like. Did you grow up with Sumlin? My pop taught sociology there in the late 80’s- early 90’s, so I kind of have to support all things red. Go Cougs indeed.

Nah I didn’t grow up with Sumlin. Heck, I’ve never even met him haha (I did see him at a restaurant once though), but he was an asst. coach at Univ. of Oklahoma before getting the main gig at UofH, and he did a great job while he was here, so I like him.

After I posted the question it dawned on me what you meant. I’m pretty dense sometimes brother.

HAHA no worries. And nice job on jumping on top of the car. 62", that’s 8 inches higher than Shawn Kemp haha.[/quote]

Ha, dude I actually laughed out loud at that.

219

Phase 4 Week 1

CG Inc-95x10,135x8,185x5,205x1,215x2x1,205x4x1

B1]CG decline-225x2x6,205x2x8

B2]CSR’s-2platesx4x8

C1]Scap wall slidesx3x12

C2]Db hammer curls-35’sx3x12

Holy shit those inclines were hard. Expected to use 225, but pretty sure that’s my actual max ‘cause 215 was pretty heavy. Was supposed to do 4x8 on the decline. Figured since I can flat cg 225 for sets of 5 a month ago I could decline it for sets of 8 at least, but forgot the ol’ 7 singles beforehand trick. Won’t fall for that again… The first set of hammer curls were smooth, but the last 2 were one arm at a time with “looser” form. Should’ve either waited longer or used the 30’s. That’ll get fixed next time.

220

12" box squats [on 45lb plate]-barx10,135x5,185x5,225x3,275x1,295x1,315x4x1,315xFAIL

Speed deads-60%x255x8x1

Db lunges-50’sx8,55’sx8,60’sx8

Pallofs-50x8,80x2x8

Awesome workout. Was supposed to do Anderson front squats, but being that low and holding it was fuckin’ with my knee, so did low box’s. The last set got about 2" off the box and dumped it 'cause the low back was fried. Just had my shake, about to slam down some rice and jumbo shrimp, chill with my girl and crash. Ya’ll be easy.