Whiteflash's Get Stronger and Faster Log

Training Training Logs
341

ME Upper-bench-95x10,135x8,185x5,225x3,235x3,245x3,255x2

Nuetral grip db inc-90’sx3x6,6,5

C1]CS Rows-plate+35x3x10

C2]RD Flyes-15’sx3x10

db curls-35’sx2x10,7

Planks-2x40sec

Woke up at 5am and started lifting at 8pm. I was fucking tired but had a pretty good session. The deuce at 255 was ugly as shit and slow as hell, but it was mine. Really tried to keep the elbows tight on the inc. Probably shoulda gone a lil’ lighter. Juice was pretty much gone after benching. My body’s not used to the super early hours yet. The difference between 7am and 5am is bananas, but fortunately tomorrow’s a 7am day. Ya’ll be easy.

342

Skipped lower yesterday 'cause my knees are killing me from playing for hours on concrete. Gonna try ME lower manana.

Explosive push-ups with 2 second pause-7x2

Hanglean to press-135x5,185x3x5

C1]Nuetral grip db bench-90’sx2x6, nuetral grip push-ups on db’s-30

C2]Towel pull-ups-3x10

Band tri press-2x25,20

Tough workout. Reset the bar after every rep on the hc&p’s and was sweating balls after the third set. Sapped my energy on the db bench. Gonna do something different next week. Cut the workout shorter than I would’ve liked due to time constraints. Gonna try and play a lil’ ball manana before lifting if the knees can handle it, and if they can I’ll try and post some vids of some dunks or jumps or something, and maybe get someone to vid the squats. Gonna do the M/T/Th/F set-up from here on out with Tuesday being dynamic lower and Friday ME lower. Also, I’m gaining weight like mad right now without really trying and feel stronger every workout. Guess I’m just in a good groove.

343

Knees have been killing so took this week off from lower body lifting or any kind of running/jumping to rest 'em… Just measured my standing reach at 90" which is 7’6", which is almost a full 3" lower than the guy who measured my vert had it at, so you can either add to my vert numbers - that would put my all time running vert at almost 44"!!! - or I fucked up the measuring process. Either way, there will be some vids posted this week.

344

ME Upper-bench-95x10,135x8,185x5,225x3,235x3,245x3255x2+1

Db inc-90’sx3x7

C1]CSR’s-3x10

C2]Db rdf’s-3x10

db curls-30’sx10,35’sx8,40’sx6

scap circuit + planks-2 sets

Good workout. warmed up with half an hour of shooting around. Did a negative with the 3rd rep at 255. Knees are still buggin’, but gonna try and get some dunks before I do some cleans and maybe some sprints manana. Gonna lift earlier than normal 'cause my buddy has two extra tickets for the early screening of The Goods, so we’re gonna go check that out. Ya’ll be good.

345

Powercleans from the floor-135x5,155x3,185x2,195x6x2

Single leg squats holding onto bar-3x10

seated claves-3 platesx3x10

Hypers-2x20 + boxer situps-2x20lea

No sprints ‘cause my knees are still killing, and it’s getting real old. The cleans weren’t “heavy”, but did feel good. Gonna add 5lbs a workout for as long as I can. Was thinking back when I was jumping out the building my legs were much stronger proportionately. It’s like I have a bigger engine with less horsepower, which is gay, so we’re gonna work on that. By the end of the year my goals are 235 for 3 on the clean and 335 for 5 on the squat. That may be ambitious, but these are numbers I’ve hit before at a lesser bodyweight, so I don’t see why not. My girls cookin’ dinner then it’s off to the sneakpeak of the goods. I’ll holler.

EDIT: I also did 50 bodyweight squats at the end of the workout.

346

Rep upper- nuetral handle push-ups with 45lb plate on back- 3x22,15,12

Chinups-15,15,8

C1]Db skullcrushers-30’sx3x10

C2]Db hammer curls-30’sx3x10

Only had 30 minutes to workout today, and had to lift way earlier than I’m used to, but overall thought it was pretty good. Gonna do one more week on the high rep stuff then back to a more traditional rep range. Debating whether tomorrow should be ME lower or I should hit the track and do some sprints. If I d sprints the Tuesdays will be ME lower, and voce versa.My knee’s don’t seem to be getting better, and I’m kinda worried, 'cause of everything that’s happened. Probably just being a girl.

347

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

db inc-90’sx7,6,5

Nuetral cable rows-180x4x10

db curls-35’sx8,8,5

abs + scap circuit

Realizing I need to clean up my form a bit, less bouncing, keeping ass on bench, etc. Had less than an hour to lift, so really pushed the pace. Was absolutely smoked by the end. ME Lower manana and then sprint work on Wedensday. Gonna follow the ws4sb 2 template pretty closely, minus change of direction work on Monday mornings.

348

ME Lower-squats-135x5,185x5,225x5,275x5,295x3

DB Split squats- 50’sx8,60’sx8

calves+ abs

Didn’t have alot of time tonight, so made it quicker than normal. Squats felt awesome. Strength is there to go way heavier, but the bar was rolling, torso started bending, yadayadayada. Will get 5 at 295 next week, and gonna try 3 plates for a triple after. Right knee twinged during the db ss’s. Sorry about the lack of vids I keep promising. They are coming, just gotta make sure I’m not gonna put myself outta commission attempting silly jumping tricks. Be back manana.

349

Nuetral pushups with 45lb plate on back-24,13,13

B1]Wide grip pull-upsx10,10,10,8

B2]Head supported rdf’sx4x10

db military-50’sx3x10

db hammers + db skull crushers-3x10’s

Just realized I’ve been posting this log for about a year, and due to various physical setbacks I’m basiclly back to where I was when this started. How gay is that? Didn’t do any sprints yesterday ‘cause my knee was killin’. Will get my bench back up to 275x2, squat to 365x2 and running vert back to over 40" by the new year. That’s my goal for the next few months. Ya’ll be good.

350

ME Uppe-benchx95x10,135x8,185x5,225x3,235x3,245x2,2+1

B1]db inc-90’sx4x6

B2]Cable rows-180x4x10

abs+scap wall slides+seated db culs 2 sets

Low back pain coupled with my ass shooting off the bench everytime the set gets heavy led me to benching flat backed tonight. Everything seamt way heavier, but I actually liked it better. Gonna do this for two more weeks then go to board presses. My knee’s feel a bit better, so I PROMISE to get a vid of some kind this week. Gonna try and sucker my girl to going to the park with me and I’ll try and put some dunks down. Either way a vid’s getting posted. Also, my girl just told me “vid” makes me sound like a nerd.

351

ME Lower- squat-135x5,185x5,225x5,275x5,315x3

Calves-5x10 pyramiding up

Had to workout after my night class [9:30 p.m] and the gym was closing so all I could get in was the ME stuff. Cut the 3rd rep high 'cause I heard a rip on the way down, but when I racked and checked it was just the velcro on my board shorts. Hadn’t eaten since around 3:30 so was pretty tired. Despite all of that I can tell I’m getting stronger, and I’m gonna shoot for 4 or 5 next week. Also, squatted barefoot and that was pretty cool. Also never doing lower in board shorts again.
Working 'til 4-ish manana, but no school. Hopefully if all goes as planned will make good on my vids promise tomorrow. Ya’ll be easy.

352

No vids today. My girl’s not felt well the last two days, so her mom and sis have been in and out all day and we’ve been on the phone with her transplant team most of the day. They decided she doesn’t have to go to the ER/hospital again [!], but she does need to chill for a bit. All of that adds up to me getting off of work at 1pm and being glued to her side 'til about an hour ago when she passed out. Went down to our little apt gym and busted out some complexes. Obviously inspired by the article today. Had never done 'em before. Pretty tough, but could’ve gone heavier. Anyway…

30lb db’s-6x6x6 [6 sets of 6 movements for 6 reps]
snatch
deadlift
sdl
bent row
standing military
squat

Even though the weight was “easy”, my heart was still pumpin’ pretty fast. Gonna do these after basketball stuff on Wed and Sats if work schedule allows. Have school from 8-10, 2-3:30 and 7:30-9:30 manana. Scratch that, have a doc appointment tomorrow morning, but anyway gonna squeeze a little ball and lifting in in the afternoon. Stay tuned…

353

Took after Tuesday off due to my girl going back to the hospital and my new job. Promised a vid, but this is all I got -

Didn’t go to any indoor courts 'cause I had to stay somewhat near the medical center. She’s hopefully getting out tomorrow morning. Sorry about the lack of “action” vids, but after work manana I’m going to hoop and lift, so hopefully I’ll find someone to take something.

354

Me lower-squatsx135x5,185x5,225x5,275x5,315x3

BB step-ups-135x3x8 off 15" box

stiff legged deads- 225x3x6

seated calves 3 platesx3x8

Took a vid of me jumping-

The check-in guy said the lip was 10’6" and the exit sign was 11". Did this after my last 315 on the squat. I’m probably somewhere around 10’9"-ish in the vid. Wasn’t a max jump by any means, just wanted to touch it. The first guy I asked to take the vid was some little gay guy who walked by the rack. I asked if I could take 10 seconds of his time to take the vid and he rolled his eyes and said “no thanks” and walked off. The next guy was cool as fuck. Said he ran cross country in college and his brother ran the open 400 hurdles at OU. Think with a max attempt I should be able to get around 11’ , which with my 7’6" standing reach would put me around 40-41" -ish when accounting for shoe lift. Definitely need to get my strength back while staying in the 175-180 range. Need to be eating better too, only had 3 not so great meals today. Think I said my end of year goals were a 335 for 5 back squat, and that should put me close to where I was strength wise. Gonna focus on hang cleans and some kind of jumps on Thursdays too. If I think it’s cool I’ll post vids of that too, haha.

355

ME Upper- CGbenchx95x10,135x8,185x5,225x3,235x3,225x3

B1]Db inc-90’sx3x6

B2]Cr’s-180x4x10

C1]Scap circuit(scap push-ups,wall slides and behind neck pulls] 3x12’s

C2]seated db curls-35’sx3x8

Went to a buddy’s gym before class. They had the old iron weights that collect rust, and those jokers felt WAY heavier than my gym. Switched to CG, and am gonna switch the supp moves next week, and probably do more total sets for ME, like:185x3,195x3,205x3,215x3,225x3,etc… or something similar. Would like to be at 245x3 on CG by the end of 4 weeks.

356

Comin’ at ya’ll sippin’ on my post workout Paulaner heffie. Did some hang snatches [115x5x3] and some single leg bw stuff. Thinking of switching to a hybrid of designer athletes with Cresseys weekly volume manipulations. Feel like I’d benefit from the increased volume. Also thinking of investing in an mrp or making my own and carrying it in an ozarka bottle to work. Realizing I haven’t been getting enough cals/protein in, and it’d obviously help. Dunk vids this weekend. Stay tuned.

357

ME Upper- cg bench-95x5,135x5,185x3,205x3,225x3,235x2x3

DB Inc-40’sx8,80’sx3x10,10,8

CS Rows- plate and a quarterx4x10

BB Curls-65x10,85x8,95x6

Played ball for almost an hour before. Was pretty tired by the time we hit the weightroom. Took some vids of my boy and I dunking. He’s 5’8" and has serious hops. He’s my inspiration to get mine back, ha. I did a simple 2 hander, 2 hands off of one step and a self lob, and he did a two hander and missed a 360 windmill, but please believe he can get it, we were just tired.

Here’s the lob- Lob dunk - YouTube

Simple 2-hands- - YouTube

Thought it was one step, looks like 3- Easy dunk off 2 steps - YouTube

My boy with 2- Shawn with the easy dunk - YouTube

360 windmill- - YouTube

Slowly easing myself back into dunking. My timing’s off, but the hops are closer than I thought. Probably missing a good 4-5 inches off all time best, which while that seems like alot isn’t as bad as I feared. Have complete confidence that I’ll get back and beyond where I was. Shawn [the other dunker] and I have two completely different dunking styles. We’re both two-footed dunkers, but he can’t do two-hand cockbacks or “power dunks” but can put down windmills all day, where as I’m the complete opposite. Gonna be good to have someone push me to take this shit seriously. Gonna do some plyos and olympic stuff manana, and ME lower stuff on Thursday. Also gonna play ball before every session. Might sap strength initially, but feel it’ll make me more ethletic overall. Ya’ll be good.

Edit: Oh yeah, had my shoes untied the whole time and my knee brace popped off in mid air during the lob dunk, ha. Can probably hear us talking shit.

358

JUMPS!!! Tonight was my first attempt at plyo, but not sure if it fits the true definition. Just did what my buddy [the other dude in the vid] did. Set a 12" 18" and 24" box about 2 feet apart from the next and jumped over each in succession for 3 sets of 10, then jumped over the first two and onto the 24" ten times and over it on the 11th for 3 sets, then broad jumped the length of the basketball court for 3 sets. That worked out to about 10 reps per set, but closed the gap with each set. First set was right at 10, second was 9.5 and third was about 9.25. My buddy was just a bit ahead of me on all of these.

After these did 3 sets of barbell step-ups on a 15" box with 95x8,135x8 and 185x4. High rep abs after. Should’ve taken vids for comments, critiques. Will do that next week. Work/school’s kinda hectic for the rest of the week, but gonna try to get some more dunk vids up if I have time.

359

Due to my new work schedule I pushed everything back a day, so now it’s gonnabe M/T/Th/F. Did some upper tonight, but nothing to write about. ME Lower manana before work [6pm]. My new workout partner’s been mia since Tuesday, so no vids of anything. If possible will get new dunk vids manana, if not on Sunday. Ya’ll be easy.

360

Realized I’m gonna have to lift in the mornings and Friday and that shit saps my strength, so gonna do ME work back to back M/T and the jump training on Friday. Did ME lower today but it was gay, stay outta my way or you’ll pay, gonna go make things outta clay and lay by the bay…