Whiteflash's Get Stronger and Faster Log

Training Training Logs
41

The court was fucked up so I didn’t do any of the basketball related stuff I wanted. Hang snatches barx5,95x3,105x3,115x3,125x3,135x1. I’ve done snatches maybe 5-10 times in my life and it shows.

That last set I had to muscle that bitch up, so I called it at a single. I’d like to be able to do 185 for 3 by the summer, with a long term goal of doing 225+. That would be pretty badass. Tried some pistols, but they were killing my knee so dropped 'em.

Did legcurls, seated calves, some abs and bounced. Work starts at 5pm manana, so I’m gonna hit up an outdoor court and shoot the shit outta the ball tomorrow afternoon. Ya’ll be good.

42

Sat-Upper- HangClean and pushpress,1 clean and 6 presses- 195x2x6,185x6 the second set of 195 was sloppy as shit so I dropped back to 185,cg bench 185x6 205x2x6 these were pretty easy. Had at least 8 at 205, shoulders were getting fried so called it for presses. Cable nuetral grip row @180+ standing scarecrows 4x10’s. Reverse grip preachers 65 +db skull crushers 40’sx3x10’s. Good workout, kept the pace up and finished in 50 or so minutes.

43

ME lower-barx10,135x5,185x5,225x5,275x3,295x3,315x3. Got 3 plates for a triple, and it felt good. I honestly think I had at least one more in me but racked it. Gonna go for 325 next week. Leg curls and calf raises for 3x6’s after. Played ball for half an hour to warm up. Was dragging ass the whole time playing, and felt lethargic until I had 275 on the bar. Got a jolt and rode it. I know 315 for a triple is pretty weak, and it’s a ways from my pr, but it felt good to get a good deep set in with 3 plates. 365’s around the corner. Gonna go to an MMA class with a buddy tomorrow and get punched in the face for an hour. I’ll holler.

44

BW-177

Did ME bench with pinkies just inside the rings and it felt awkward. Guess I just gotta get readjusted to it. 95x10,135x8,185x6,225x3,255x3,275x1,285x0.WTF?!?!?!?! Got 275 shoulder width a coupla weeks back. Maybe I’m pushing too hard, or expecting too much too fast. Either way this was super gay [that rhymed Marge and you know it rhymed].Not gonna max for 4-6 weeks, just play with heavy triples and fives.Inc db hammer grip 90’sx4x6, wide grip pullups + straight arm pulldowns 3x10’s inc db curls 35’sx3x8. Bummed I didn’t get more on the bench with the wider grip, but oh well. I love this program. Gonna pick up a 2-board and cycle through close,shoulder width, pinky inside ring, close 2-board,shoulder width 2-board and pinky inside of ring 2-board for my ME upper work, and in doing so I feel I can get strong as shit on the bench. Squats have come somewhat easy for me as long as I’m consistent [which I’ve seldom been] but my bench has lagged. Hang snatches and basketball manana. Ya’ll be good.

45

Last night did ME upper. Decided I don’t like a grip outside of shoulder width, so I’m not gonna go wider than that anymore. Just inside shoulder width bench95x10,135x8,185x5,225x3,235x3,245x3,255x2x2 think I had a triple on the first set of 255, but didn’t have a spot. Tried it on the second set [with spot] and bombed.

Db inc 90’sx3x6 wide grip pull-ups + staright arm pulldowns 3x10’s strict seated db curls 35’sx3x8,7,6. Good workout. I don’t know why, but since I’ve switched to a closer grip I feel “tighter”, if that makes any sense.

46

Nice progress Flash, looks like the Westside template is working good for you. Making good progress.

Dude, WTF is up with Monta Ellis? I guess he had to learn the hard way A)not to ride a moped, B) get injured on it, and C) lie to the team about the injury. I like him and he’s a great player, but he got what he deserved. Hopefully he’ll learn from his mistakes.

47

[quote]tmoney1 wrote:
Nice progress Flash, looks like the Westside template is working good for you. Making good progress.

Dude, WTF is up with Monta Ellis? I guess he had to learn the hard way A)not to ride a moped, B) get injured on it, and C) lie to the team about the injury. I like him and he’s a great player, but he got what he deserved. Hopefully he’ll learn from his mistakes.[/quote]

Thanks man. I’ve tried it before, but I fucked with the set-up too much and ended up burning out. I absolutely love this program, and would tell any athlete looking to get stronger and better to try it. I’ve even gotten most of my speed and hops back while weighing more and doing no direct speed or jumping work. HOORAY!!!

Man, I don’t know what to think about the Ellis situation. On the one hand he’s being paid alot of money to put a ball in a hole and do [and not do] what’s asked of him, which seemingly isn’t much. On the other, he’s just a kid [early 20’s I believe] doing kid shit. He wasn’t smoking crack or beating his old lady.

I think if he hadn’t lied his punishment would’ve been less severe. Than again, what if he’d pulled a Jay Williams and ended his career and stuck the Warriors out by doing something easily avoidable? Thinking about it, Mullin made the right call and by doing so sent notice to the rest of the league. Hopefully he comes back and performs at the level people feel he can perform at.

48

Played ball for about an hour before lifting. Played at a different gym [mine’s stil under construction] where the rims are at least 3" higher than regulation. Only got a handful of dunks, but felt good with as little knee pain as I’ve felt in months.

MElower-squat135x5,185x5,225x5,275x3, 295x3,315x3,335x1,345x1. These felt great. As stated, almost no knee pain. 345 was pretty fuckin’ heavy. Had someone watch and tell me when I hit parrallel. Went up SLOW, but went up. Didn’t have a legcurl machine I was comfortable with, so did some calves and bounced. Tried a set of pistols but they aggrivated my knee so called ‘em. Gonna play a lil’ ball manana before upper. I’ll holler!!!

49

Was dragging ass tonight and was finding excuses to blow the gym off. Drank a half serving of a pre-workout stimulant and then had a double shot of espresso to get me going. Glad I made it. Clean into pushpress, 1 clean and 5 presses 95x6,135x6,165x6,185x6,205x3x5,5,5. This is one of my new favorite moves. I know 205’s not a ton of weight, but I feel like a hoss cleaning it and jolting that bitch up. Db nuetral floor presses.

I’ve never even thought about doing these until tonight. Wanted to try something different. These are awesome! I have no idea if I was doing 'em right, but I figure it’s kinda hard to fuck these up. 35’sx8,70’sx8,90’sx2x8,8. Paused for about 2 seconds on the floor and concentrated on really tucking my elbows. My tri’s felt like they were crunching at lockout. Stopped at 2 sets 'cause my right elbow was tweaking. Cable rows + standing scarecrows 4x10’s. Reverse grip preacher 30 in plates plus bar+ db skullcrushers 40’sx3x8,8,8.

50

[quote]WhiteFlash wrote:
tmoney1 wrote:
Nice progress Flash, looks like the Westside template is working good for you. Making good progress.

Dude, WTF is up with Monta Ellis? I guess he had to learn the hard way A)not to ride a moped, B) get injured on it, and C) lie to the team about the injury. I like him and he’s a great player, but he got what he deserved. Hopefully he’ll learn from his mistakes.

Thanks man. I’ve tried it before, but I fucked with the set-up too much and ended up burning out. I absolutely love this program, and would tell any athlete looking to get stronger and better to try it. I’ve even gotten most of my speed and hops back while weighing more and doing no direct speed or jumping work. HOORAY!!!

Man, I don’t know what to think about the Ellis situation. On the one hand he’s being paid alot of money to put a ball in a hole and do [and not do] what’s asked of him, which seemingly isn’t much. On the other, he’s just a kid [early 20’s I believe] doing kid shit. He wasn’t smoking crack or beating his old lady.

I think if he hadn’t lied his punishment would’ve been less severe. Than again, what if he’d pulled a Jay Williams and ended his career and stuck the Warriors out by doing something easily avoidable?

Thinking about it, Mullin made the right call and by doing so sent notice to the rest of the league. Hopefully he comes back and performs at the level people feel he can perform at.[/quote]

Yeah I agree, if it wasn’t for the Jay Williams incident, it probably wouldn’t have been a big deal. It could have been a lot more severe. I think he’s only 22, since he came straight out of HS, but he’ll learn from it.

Bigtime by Mullin to put his 20-point scorer on ice for 30 games. Lets see how they do.

51

Last night Me upper-just inside shoulder width grip bench95x10,135x8,185x5,225x3,235x3,245x3,255x3. Finally got that 225 for 3 at a close grip. 'Bout time. inc db nuetral grip 90’sx3x6’s. Wide grip pull-ups + straight arm pulldowns 3x10’s inc db curls 35’sx3x8,8,6. Good workout. Played ball Sunday and my knee flared up on me, so no playing for at least a week.

52

My internet’s been down since I last posted, so I’m typing this at work before my shift. Did a kind of deload ME lower on Wed. My knee had been feeling great until Sunday night when I ran whole court on concrete outside in cold weather. Brilliant!

It’s been swollen and tender since, so I’ve been taking it easy on the legs. Worked up to 295 for a fairly easy triple and rode the stationary for 30 min at level 5.

Did upper last night but omitted the clean and presses due to the knee. db floor presses 90’sx3x8. Had at least 10 on every set, gonna jump to the 9-5’s next week after the clean and presses.

Nuetral grip rows + standing scarecrows 4x10’s. Reverse grip preachers 3x9’s + decline db skullcrushers 40’sx3x8’s. Might try some squats manana. I’ll holler.

53

ME upper-Shot around for about 15 minutes to get loose, dunked the ball once to test the knee, a lil’ tender so I’ll wait a bit before playing on it. Just inside shoulder bench 95x10,135x8,185x5,225x3,235x3,245x3,265x2. That was a heavy ass duece. Was talking to this cat about his upcoming combines [his agent’s sending tapes to various teams in the NFL] and spilled my protein shake in my bag all over the floor.

Took about 10 minutes to clean, so I was cooled off on inc db’s 90’sx3x6,6,6. First set hammer grip, second someone set the incline WAY steep and I didn’t notice 'til after [it was hard as shit] and third set standard grip. Wide grip pull-ups + straight arm pulldowns 3x10’s deep inc db curls 35’sx3x8,8,5. Good workout, but the spilling kinda threw me off my groove. Dating a new chick and gonna spend most of the day with her manana after work so no log posting tomorrow. It’ll be ok, no need to cry, I’ll be back Wed.

54

Ate like shit today. Have had one meal all day and went to lift. ME lower close stance squats-barx10,135x5,185x5,225x5,275x3,315x1,335x1 hangcleans135x5,185x5,205x3,225x3x1,1,1 legcurls3x8. Went to my boy’s gym today. Couldn’t find any calf work equipment. He took a vid of me jumping onto the roof of my ford focus. If anyone can tell me how to upload I will.

I tried to take a vid of him benching 315 for 6 but my camera died during his first rep. He did 355 for a single after that. He’s my height but 210-215 and puts on strength through his bench faster than anyone I’ve ever seen. I’ve started calling him “Hulkblood”. I told him I’ll take the vid when ever he’s ready to bench again. We’re also gonna take his Explorer and he’s gonna take a vid of me jumping on that.

55

Hangclean and press 135x6,165x6,185x6,205x6,215x3. That last set was HEAVY. I did just straight hangcleans yesterday, so that might’ve had something to do with it. Was working in with a fireplug who was ass-to-grassing 335 for sets of 8. Db hammer grip floor press 95’sx3x6,6,6 these were heavy as shit too. Going to stick with these 'til I get 3 sets of 10. Nuetral grip rows + standing scarecrows 4x10’s. Reverse preachers 3x6 + decline skullcrushers 40’sx3x10.

After the set of 205 on the clean and press the outside of my right knee made a loud pop, but no pain. After my first set of floorpresses the tendon on the inside of that knee “froze” up and I couldn’t straighten my leg more than an inch past 90 degrees without it feeling like it was going to tear. The pain went away after 30 seconds or so, but now my right knee is sore and somewhat swollen on both sides. This has happened once before a few years ago, and nothing came of it. It was really weird and scary as shit. It’s odd because it’s my left knee that has all of the problems. If anyone reading has similar experiences let me know. Also, I’m still down to post the jumping vid if I can get some instruction.

56

Nice job on the 215 hangclean. For some reason, it’s much easier for me to do a power clean off the floor than a hang clean. For some reason, when I do a hang clean, my knees bow out really bad and I’m sure I look like a clown.

Sorry about the knee, hope it gets better soon. Any popping from the knee area is not good. I heard a ‘pop’ in my knee a few years back when playing basketball. Turns out I tore my ACL/MCL/PCL and had reconstructive surgery to repair it, so hopefully it’s nothing major. If it’s discolored however, I would definitely see the doctor about it. The swelling in my knee went down after a couple of days. Try to jog on it in a few days. If you can’t jog and it hurts, you tore something. If you can jog/run, you should be fine. Hope that helps.

Been watching any NBA? I saw my Thunder on Wednesday, and they looked…rough around the edges. Long ways to go in the season, they are young and will get things worked out.

57

[quote]tmoney1 wrote:
Nice job on the 215 hangclean. For some reason, it’s much easier for me to do a power clean off the floor than a hang clean. For some reason, when I do a hang clean, my knees bow out really bad and I’m sure I look like a clown.

Sorry about the knee, hope it gets better soon. Any popping from the knee area is not good. I heard a ‘pop’ in my knee a few years back when playing basketball. Turns out I tore my ACL/MCL/PCL and had reconstructive surgery to repair it, so hopefully it’s nothing major. If it’s discolored however, I would definitely see the doctor about it. The swelling in my knee went down after a couple of days. Try to jog on it in a few days. If you can’t jog and it hurts, you tore something. If you can jog/run, you should be fine. Hope that helps.

Been watching any NBA? I saw my Thunder on Wednesday, and they looked…rough around the edges. Long ways to go in the season, they are young and will get things worked out.[/quote]

Thanks man. It was actually a clean and press. I can hangclean 225 for an all-out 3 right now. I haven’t cleaned from the floor in a while, so I’m sure that’s pretty weak.

Sorry to hear about your knee. As I’m typing I’ve got a weird knot on the inside of my knee that I can move up,down and back and forth, but it’s only there when I sit. It hurts when I move it, so I’m probably gonna stop fucking with it. Probabaly. If it’s not better in a week or so I’m gonna go get it checked. Like I said, this has happenned before, but I don’t remember how I handled it. Hopefully it fixes itself.

I watched the first two Laker games. I know it’s the beginning of the year, but if Kobe only has to get 25-ish for them to put it on people, the rest of the league’s in trouble. Gotta give your squad time man. Everyone’s a little rough around the edges for the first 6-10 games. Are they starting Westbrook at the 1? I thought that was a horrible pick, but he kicked ass in the summer league so he might be a good fit for 'em.

58

[quote]WhiteFlash wrote:
tmoney1 wrote:
Nice job on the 215 hangclean. For some reason, it’s much easier for me to do a power clean off the floor than a hang clean. For some reason, when I do a hang clean, my knees bow out really bad and I’m sure I look like a clown.

Sorry about the knee, hope it gets better soon. Any popping from the knee area is not good. I heard a ‘pop’ in my knee a few years back when playing basketball.

Turns out I tore my ACL/MCL/PCL and had reconstructive surgery to repair it, so hopefully it’s nothing major. If it’s discolored however, I would definitely see the doctor about it. The swelling in my knee went down after a couple of days.

Try to jog on it in a few days. If you can’t jog and it hurts, you tore something. If you can jog/run, you should be fine. Hope that helps.

Been watching any NBA? I saw my Thunder on Wednesday, and they looked…rough around the edges. Long ways to go in the season, they are young and will get things worked out.

Thanks man. It was actually a clean and press. I can hangclean 225 for an all-out 3 right now. I haven’t cleaned from the floor in a while, so I’m sure that’s pretty weak.

Sorry to hear about your knee. As I’m typing I’ve got a weird knot on the inside of my knee that I can move up,down and back and forth, but it’s only there when I sit. It hurts when I move it, so I’m probably gonna stop fucking with it. Probably.

If it’s not better in a week or so I’m gonna go get it checked. Like I said, this has happened before, but I don’t remember how I handled it. Hopefully it fixes itself.

I watched the first two Laker games. I know it’s the beginning of the year, but if Kobe only has to get 25-ish for them to put it on people, the rest of the league’s in trouble. Gotta give your squad time man. Everyone’s a little rough around the edges for the first 6-10 games.

Are they starting Westbrook at the 1? I thought that was a horrible pick, but he kicked ass in the summer league so he might be a good fit for 'em.
[/quote]

Yeah I know everyone starts the year rusty. That’s why there are 82 games, gotta get into a rhythm. Yeah if the Lakers keep on doing what they’re doing, they’ll be back in the NBA Finals. Bynum looked good as well. The key is for him to stay healthy. If he does, the Lakers will mow down the league.

Nah, Earl Watson’s starting at the 1, Westbrook comes off the bench. I wasn’t a big fan of the pick either, but I think he’ll develop into a great player. The team is young with Westbrook, Durant, Green, etc. It’ll work out.

Since you are in TX, do you support any of the TX trio?

59

I’m a Houston boy born and bred, so I’m basiclly required by law to support the Rockets. I’m still not sold on the Artest move, but if he can keep his head out of his ass long enough to be productive I think they can make some noise.
I know it’s super early, but I got the Lakers winning the whole thing. Their only real oppostion out west would be a Rockets team that’s firing on all cylinders. Out east aside from the Celts, I still contend that a healthy Wizards squad would be hard to handle.

60

Went to the UofH gym tonight with a guy from work. All the plates were the black rubber weights, and everything felt a little heavier than the plates at my gym…
ME upper- Same grip as usual 95x10,135x8,185x6,225x3,235x3,245x3,255x2,275x0. Got about 3" off my chest and stalled. Inc db’s 90’sx4x6,6,6,5. Wide grip parrallel handle pull-ups 3x10’s + rear delt flys 3x10’s Inc db curls 40’sx2x8,5 30’sx12.

Even though the weights were less than last time, I felt I had an awesome workout. Been thinking about picking up some 2x4’s and making a 2-board for heavy pressing. Might do that for next week’s ME upper. My right knee’s still swollen and gimpy, so I’m gonna chill on legs this week, and maybe the next depending.