Whiteflash's Get Stronger and Faster Log

Training Training Logs
281

Powercleans from floor-95x5,135x5,185x3,195x3,205x1[+ 2 really sloppy],195x2x3

Db lunges-50’sx8,55’sx8,60’sx8

Seated calves w/ 4sec pause on bottom and 2 sec contraction-45x10,90x8,135x2x8

Wanted to superset lunges with ghr’s but was at a different gym. Cleans were ok considering I haven’t done 'em in forever and the sick induced girlyness. Know I said I wasn’t gonna follow a program, but I lied. Everything’s gonna be set up in 4 week blocks with wk1 high,2 med, 3 very high, 4 low. Basiclly stealing the structure from Cressey and Flow. Here’s what’s gonna happen:

Wk1:1- bench-6x3, Wk2-4x3, Wk3-8x3, Wk4-3x3
B1]cable rows-4x10 B2]Db inc-3x10, 4x9+3x9, 5x10+4x10, 3x9+2x9
C1]Db curls-3x10 C2] scap circuit-3x12’s, 2x10+2x12, 4x10+4x12, omit

2-Boxsquats-6x3 Wk2-4x3, Wk3-8x3, Wk4-3x3
B1]Db lunges-3x8 B2]Ghr’s-3x8, 3x8+3x8, 4x8+4x8, 2x8+2x8
C1]Calves-3x8 C2]Plank circuit-3x30 sec, 2x8+2x30, 4x8+4x30, omit

3-A1]Db military-4x5 A2]Weighted pull-up-4x5, Wk2-3x5+3x5, Wk3-6x5+6x5 Wk4-3x5+3x5[easy]
B1]Db bench-3x8 A2]CSR’s-3x8, 3x8+3x8, 4x8+4x8, 2x8+2x8 [easy]
Skullcrushers-3x8, 2x8, 4x8, omit

4- Snatch-grip deads-4x5, Wk2-3x5, Wk3-6x5, Wk4-3x5
B1]Db step-ups-3x10 B2]Pull-throughs-3x10, 3x9+3x9, 4x10+4x10, 2x9+2x9
C1]Calves-3x10 C2]Pallofs-3x10, 2x10+2x10, 4x10+4x10, omit

Gonna start each leg session with some kind of jump training. Not counting this week as I just wanna get in the gym and figure shit out. Hoping to be back to at least 245x3 on the bench and 295x3 on the squat by the end of the phase. Shouldn’t be a problem as I’m just regaining what was already there. Ya’ll be easy.

282

[quote]WhiteFlash wrote:
tmoney1 wrote:
Flash, sorry to hear about your illness, praying for your recovery. Hope you are getting better. Man, the Lakers looked good in the Finals, Kobe cementing his legacy. That’s funny what you said about Rubio being overrated, Brandon Jennings went off on him on how overrated he is haha. Draft in a couple of weeks, who are your Rockets looking to get?

Thanks man, I’m getting there. Kobe’s gotta be universally considered as top 10 now. When and what did Jennings say? That is funny. I really don’t know what the Rockets are trying to do on any level. Changes need to be made though, that’s for sure.[/quote]

Original article:

http://www.bostonherald.com/sports/basketball/other_nba/view.bg?articleid=1178955&srvc=sports&position=recent

Jennings later partially retracted his statement:

http://www.thehoopsreport.com/article.aspx?id=278

I see the Rockets don’t have a draft pic this year, so looks like they’ll have to hit the market to get some guys, as well as retaining their current roster. The team has a lot of potential. For them to lose in the first round of the playoffs seven straight appearances, then to beat a good, young POR team and take the champs to 7 games, with their million dollar team wearing suits on the bench, is saying something. Adelman is a good fit for the team.

283

[quote]tmoney1 wrote:
WhiteFlash wrote:
tmoney1 wrote:
Flash, sorry to hear about your illness, praying for your recovery. Hope you are getting better. Man, the Lakers looked good in the Finals, Kobe cementing his legacy. That’s funny what you said about Rubio being overrated, Brandon Jennings went off on him on how overrated he is haha. Draft in a couple of weeks, who are your Rockets looking to get?

Thanks man, I’m getting there. Kobe’s gotta be universally considered as top 10 now. When and what did Jennings say? That is funny. I really don’t know what the Rockets are trying to do on any level. Changes need to be made though, that’s for sure.

Original article:

http://www.bostonherald.com/sports/basketball/other_nba/view.bg?articleid=1178955&srvc=sports&position=recent

Jennings later partially retracted his statement:

http://www.thehoopsreport.com/article.aspx?id=278

I see the Rockets don’t have a draft pic this year, so looks like they’ll have to hit the market to get some guys, as well as retaining their current roster. The team has a lot of potential. For them to lose in the first round of the playoffs seven straight appearances, then to beat a good, young POR team and take the champs to 7 games, with their million dollar team wearing suits on the bench, is saying something. Adelman is a good fit for the team.[/quote]

I agree with him for the most part. I could be totally off, but I just don’t see Rubio being anything more than a good player. The Rockets need to let McGrady play for a couple of weeks to show he’s not damaged goods and ship his ass outta there. Dude’s making 20+ mill a year to sit on his ass.

284

Hey man i’ve been reading your blog its pretty sick dude. I agree that brandon jennings is going to be a lot better. He’s more athletic he has better handles and is better shooter. As for the rockets mcgrady needs to get out of houston he seems to hurt them more then help them.

285

[quote]Lift or die wrote:
Hey man i’ve been reading your blog its pretty sick dude. I agree that brandon jennings is going to be a lot better. He’s more athletic he has better handles and is better shooter. As for the rockets mcgrady needs to get out of houston he seems to hurt them more then help them. [/quote]

Hey man, thanks for stopping by. I think Jennings is gonna be an all-star in a few years, and apparently Johnny Flynn has been tearing up the workout circuit as well. Been saying it for years: McGrady is a self-serving ball player. Has damn near as much talent as anyone but is selfish and has no heart. He’d rather shoot half-assed 25 footers and bitch about what’s not going his way than play hard and help the team win. Plus he ruined Steve Francis’ career.

286

Bench-95x10,135x8,185x5,225x3,235x3x3

B1]Wide hammer grip cable rows-90x10,180x3x10

B2]Db inc-80’sx2x10,9

C1]Scap circuit-2x12’s

C2]Band curls-2x12

Just kind of getting back into the swing of things. 235 was easier than 225 on Monday, so the strength’s coming but on the last set my ass came off the bech on the last rep. Gonna start my routine on Monday and will start with 235 as the baseline weight on the bench. Should be back to pre-sickness levels by the end of month hopefully. Off to clean the house 'fore the boss-man gets home. Ya’ll be good.

287

Monday night- Bench-95x10,135x8,185x5,235x3x3,225x3x3

B1]Cable rows-90x10,190x4x10

B2]Db inc-80’sx10,8,7

C1]Db curls-35’sx10,10,8

C2]Scap circuit-3x12’s

Still weak. Probably should’ve done legs last night and Upper today, but oh well. All sets will be at at least 235 Next workout. Still can’t believe how much strength I lost from being sick. Ya’ll be easy.

288

14" Box squats-135x5,185x5,225x5,275x5x3,275x2

Strained a muscle in my neck on the last set. Tried to do a set of lunges but couldn’t really pull it off, so bounced.

289

Draft tonight! Honestly, after my man Blake Griffin, the draft has a pretty steep dropoff. Our GM Sam Presti met with our four choices in the past two days (Curry, Thabeet, Rubio, Harden), but hasn’t been sold on anyone. I wouldn’t be surprised either if he trades out of the pick. We have #22 also, so we’ll see. Hope your neck gets better soon, be easy homie.

290

[quote]tmoney1 wrote:
Draft tonight! Honestly, after my man Blake Griffin, the draft has a pretty steep dropoff. Our GM Sam Presti met with our four choices in the past two days (Curry, Thabeet, Rubio, Harden), but hasn’t been sold on anyone. I wouldn’t be surprised either if he trades out of the pick. We have #22 also, so we’ll see. Hope your neck gets better soon, be easy homie.[/quote]

I know man! I still think anyone who passes on Jennings is making a huge mistake. Think he’s the most talented guy in the draft. Thanks man, likewise.

291

Clean and jerks-95x5,135x5,155x5,185x2,205x1

B1]Cg bench-135x10,185x5,195x5,205x2x5

B2]Weighted chins-5,+45x4x5

C1]Db rows-85’sx3x10

C2]Db tri ext-30’sx3x10,10,7

Never done jerks before, they’re way harder than pushpresses. Used a grip closer than usual on the cg’s. Strength is coming back slwly, but it’s coming. RIP Michael Jackson.

292

man…i guess it’s easier to get stronger when food isn’t rebelling inside you!

293

[quote]Alpha wrote:
man…i guess it’s easier to get stronger when food isn’t rebelling inside you![/quote]

Ha, and when your strength has been redued to that of a pre-pubescent teenage girls. Still probably 20lbs or so off of where I was SIX MONTHS AGO [GAY!!!], but in the grand scheme of things it could be worse. Thanks man.

294

Restarted Max Strength tonight. Still weaker than when I ran it the first time, which is driving me fucking crazy, but oh well. Anyway…

Bench-95x10,135x8,185x6,225x5x4

B1]Nuetral grip db inc-70’sx3x10,10,9

B2]Cable rows-90x10,180x4x10

C1]Prone trap raises-10’sx3x12

C2]Lying ext rotations-10’sx3x12

Hoping the strength comes back quickly, 'cause I’m losing my Goddamn mind. Gonna start charting what I eat as well. My girl was admitted to the hospital [again] on Friday morning so I’ve been chowing on hospital food for about 50% of my meals. She’s been feeling fine since Sunday morning, but they’re keeping her 'til manana. Been trying something different as far as eating goes. Instead of getting in 5 meals a day, I’m just eating when I’m hungry [which still comes out to every 4-5 hrs] and snacking on fruit, mixed nuts, drinking milk, shit like that between meals. I know I’m coming back from being sick, but this has me back up to what I was weighing before.
Anyway…

9:30 [usually 8:00]-4 jumbo eggs, bell peppers, onions, provolone, spinach tortilla and large banana.

2:00- 2 giant slices meat pizza, 1 large salad

6:00- large bowl rice, 2 chicken breast, 2 cups mixed veggies

8:00- workout, gatorade with creatine

9:15- gatorade, 1 scoop ON whey, 5g creatine

11:00- lots of chili

With being at the hospital for the past few days my schedule’s been kinda screwed up. I generally get up by 7:30 and have breakfast by 8:00, lunch by noon/12:30, etc… We’ll see if I keep this part up.

295

Ya’ll are gonna give me shit [or not give a shit] but I’m gonna go back to WS4SB for awhile. Want to get my low box squat to 315x5, bench [shoulder width] back to 265x3, weighted pull-up to +75x6 and vert back to 35" from a standstill.

Tonight I played ball for an hour or so before the weightroom. Legs are definitely not in athletic shape, but I did catch three dunks fuckin’ around which I’m excited about. Anyway all I did after the court was 12" box squats stacked on a 45lb plate for 135x5,185x5,225x5,275x4. No excuses as to why I didn’t do more, just being a girl I guess. Gonna do basiclly the same routine I was doing before MS with some modifications.

Food- 4 jumbo eggs, bell peppers, onions, cheese, hash browns

Foot long chicken breast w/cheese sandwich from subway

Pasta with SD tomatoes,squash,zuchini,onions,basil,beef tips

Gatorade with creatine in gym

Same as 3

Diet’s gonna be more consistent and definitely more home cooked now, my girl got home tonight and she’s feeling great. She was forced to spend 4 1/2 days in the hospital for something the rest of us would shake off and she never complained or got down on herself. It’s really inspiring to be around someone who’s put up with so much and still kicks ass.

296

5 3 1!

297

have you tried the glenn pendlay 5x5?

I finsihed the advanced program 2 weeks ago and I oblitereated all my old PRs. The volume is heavy the first month and the last week of volume is a killer but once you deload it’s amazing.

298

[quote]gabex wrote:
5 3 1! [/quote]

Ha! I’ve been checking logs of those who’ve tried it, and it looks killer, but for now I’m gonna incorporate more running and jumping into my workouts so WS4SB looks like the way to go. Thanks man.

299

[quote]DarrylLicke wrote:
have you tried the glenn pendlay 5x5?

I finsihed the advanced program 2 weeks ago and I oblitereated all my old PRs. The volume is heavy the first month and the last week of volume is a killer but once you deload it’s amazing. [/quote]

Eerily enough, I was just reading about this in another thread [maybe by you?]. It looks really fun, but for the time being I’m gonna be lifting and playing ball/running/jumping, so gonna try and get my strength back while also getting my legs back. For shits and gigs, how’d you set your training up?

300

Bench-95x10,135x8,185x5,225x3,235x3,245x2+1

Db inc-90’sx3x6

C1]Cable rows-190x4x10

C2]Cable scarecrows-40x4x10

D1]Scap wall slides-2x12

D2]Seated db curls-30’sx10, 35’sx8

Nuetralgrip push-up bar push-ups-40

Good workout. Still not where I was, but it’s coming. That third on 245 wasn’t happening, so did a negative. Everything else was good. Saw some push-up handles laying around so decided to crank out some reps. Gonna do that every ME upper. ME lower manana. Ya’ll be easy.