Whiteflash's Get Stronger and Faster Log

Training Training Logs
81

Had to workout pretty early 'cause the gym closed for Turkey day. All supersets 1-arm db pushpress 70x6 80x3x6 + weighted chins+55lbsx3x6, db rows 90x3x7 + pushups 12, 1 platex12, 2 platesx12, cable external rotations + side bridges.

Gonna go heavier across the board for the next workout. Gonna start with 65lbs for weighted chins and work from there. Need to add weight on the pushups as well, but wanted to ease into them as Monday’s the start of the high workload week of this month.

This may sound silly,but I already feel “better” in and out of the weightroom. The foam rolling and mobility work is worth it’s weight in gold thus far.

Edit: Forgot to add my girl and I went to my moms’ and grubbed for basiclly 5 hours straight. Is there a better post-workout meal than Thanksgiving day dinner?

82

Brought my grip in about an inch or so. Bench 8x3-planned on starting with 255 and finishing with 245…WRONG!!! 245x2x3,235x6x3. What the fuck? Not sure if I’m getting weaker, but it sure looks like it. Was handling 245 for an easy 5 at the start of this program, and almost got stapled at 3 today. That’s not promising.

Anyway… B1) db nuetral inc 75’sx3x10 B2)med cable rows 200 4x10 C1) prone trap raises 3x12 C2) lying ext rotations 3x12. My numbers are increasing on my other lifts, but so far my bench seems to be going down. Gonna stick with this thing and see what happens anyway.

83

I know I’m gonna catch shit for this, but I’m dropping this program and am going back to a modified ws4sb thing. I’m drained,grumpy,sore and unmotivated. On top of that, I have no juice left to do anything but lift, and I’m getting WEAKER when I do.

All of that adds up to me going back to what was clearly working. I will keep doing the foam rolling and mobility stuff though, as I haven’t felt this good in a really long time. I’m probably gonna chill until Sunday or Monday. I did legs tonight. 12" box squats barx5,135x5,185x5,225x3,245x3,255x3,265x3 db step-ups 70’sx3x6. Called it. I need a good 3-4 days to get my juices flowing again. Ya’ll be good.

84

Bummer you have to drop the program, but you gotta do what’s best for you. Looks like you were making good gains on Westside, so since it was working for you, I think you’ll continue to get gains from it.

Be easy.

85

[quote]tmoney1 wrote:
Bummer you have to drop the program, but you gotta do what’s best for you. Looks like you were making good gains on Westside, so since it was working for you, I think you’ll continue to get gains from it.

Be easy.[/quote]

Thanks man. I’m sure the program is great, but I just wasn’t enjoying it or getting any gains. You see Westbrook the other night? Your boy put up something like 30 and 7. This whole class is doing WAAAAAAAAAYYYYYYYY better than I expected. The two guys I liked best- Beasley and Bayless- aren’t “living up” to expectations. Beasley’s been good but inconsistent and Bayless can’t get off the bench in Portland. Mark this down though, when Bayless gets his shot he’ll be an all-star. What he did in the Summer league was bananas. He gets to the rack faster/better than maybe anyone I’ve ever seen.

ME upper -CG bench-135x8,185x5,225x3,235x3,245x2. Wanted to get 3 at 245, but didn’t have it. I’ll get it next week. nuetral grip db inc 90’sx3x6,6,5. I’ll get that 3rd set of 6 next week too. Cable rows 200x4x10,10,10,10. Seated super strict db curls 35’sx3x8,6,6. Flew through this workout. I was sweating like no other as I left the gym. The close grip on bench and nuetral grip on the inc db’s had my tri’s pumped like a motherfucker. This was a fun, productive workout.

86

Yeah I saw Russ light it up the other night, he’s a beast. I think he should start ahead of Watson, but I think Coach Brooks (former Rocket!) wants to bring him off the bench and ease him into his playing time/career. He’s young, and has a long career ahead of him. As I was telling AngryVader on his training log, the Thunder are a better team than what their record indicates. They are young and they will get it together.

Yeah I’m surprised at this class also. Man, OJ Mayo is doing WAY better than I expected. But then again, he’s like a 21 year old rookie, so I’m not surprised. Yeah I thought Beasley was gonna steamroll all the other rooks, but he hasn’t been that impressive. I’ll take your word on Bayless, he was good at Zona, and now that you mention the Summer League, he did tear it up. Beasley did good in the Summer Leagues also, but I guess he’ll get his chance.

Pumped triceps are awesome, I like that feeling than pumped biceps for some reason.

[quote]WhiteFlash wrote:

Thanks man. I’m sure the program is great, but I just wasn’t enjoying it or getting any gains. You see Westbrook the other night? Your boy put up something like 30 and 7. This whole class is doing WAAAAAAAAAYYYYYYYY better than I expected. The two guys I liked best- Beasley and Bayless- aren’t “living up” to expectations. Beasley’s been good but inconsistent and Bayless can’t get off the bench in Portland. Mark this down though, when Bayless gets his shot he’ll be an all-star. What he did in the Summer league was bananas. He gets to the rack faster/better than maybe anyone I’ve ever seen.

ME upper -CG bench-135x8,185x5,225x3,235x3,245x2. Wanted to get 3 at 245, but didn’t have it. I’ll get it next week. nuetral grip db inc 90’sx3x6,6,5. I’ll get that 3rd set of 6 next week too. Cable rows 200x4x10,10,10,10. Seated super strict db curls 35’sx3x8,6,6. Flew through this workout. I was sweating like no other as I left the gym. The close grip on bench and nuetral grip on the inc db’s had my tri’s pumped like a motherfucker. This was a fun, productive workout.[/quote]

87

ME lower 12" box squats-135x5,185x5,225x3,255x1,275x1,295x1. This is low and 295 was fucking heavy. I sat on the box unloaded and looked in the mirror and the crease of my hip is 3" or so under my knee. God these are cool. DB step-ups on 18" box 80’sx5,70’sx2x6,6. Form was shaky with the 80’s, so dropped the weight. Pull-throughs 120x3x10 + seated calves 3platesx3x6. Bridges 3x30sec + pikes 3x12.

Want to get a big squat, so am gonna alternate between 12" box squats and free parrallel squats 'til it stops working. Gonna do something similar with bench, alternating close grip, shoulder width and 1&2 boards at same grips. Have no idea how it’ll play out, but feel I can get pretty strong [for me] doing this.

88

[quote]tmoney1 wrote:
Yeah I saw Russ light it up the other night, he’s a beast. I think he should start ahead of Watson, but I think Coach Brooks (former Rocket!) wants to bring him off the bench and ease him into his playing time/career. He’s young, and has a long career ahead of him. As I was telling AngryVader on his training log, the Thunder are a better team than what their record indicates. They are young and they will get it together.

Yeah I’m surprised at this class also. Man, OJ Mayo is doing WAY better than I expected. But then again, he’s like a 21 year old rookie, so I’m not surprised. Yeah I thought Beasley was gonna steamroll all the other rooks, but he hasn’t been that impressive. I’ll take your word on Bayless, he was good at Zona, and now that you mention the Summer League, he did tear it up. Beasley did good in the Summer Leagues also, but I guess he’ll get his chance.

Pumped triceps are awesome, I like that feeling than pumped biceps for some reason.

WhiteFlash wrote:

T, Bayless was summer league MVP and led the league in scoring. His first step is bananas. Mayo’s impressed me man. I didn’t think he was athletic enough to make noise, but he’s got grown man game. Step backs, pull-ups, in-and-outs, crossovers…He has a serious offensive game.

You see Richardson headin’ to Phoenix? Man, that could make the Suns no joke. They’ve needed an athletic 2 that can spread the floor for years, and now they got him.

89

[quote]WhiteFlash wrote:

WhiteFlash wrote:

T, Bayless was summer league MVP and led the league in scoring. His first step is bananas. Mayo’s impressed me man. I didn’t think he was athletic enough to make noise, but he’s got grown man game. Step backs, pull-ups, in-and-outs, crossovers…He has a serious offensive game.

You see Richardson headin’ to Phoenix? Man, that could make the Suns no joke. They’ve needed an athletic 2 that can spread the floor for years, and now they got him. [/quote]

Sweet, thanks for the info. I didn’t realize he led the league in scoring, and I knew he was good. Yeah OJ’s game is pretty ridick, he’ll be a good fit for the Grizzlies, should they choose to build around him and Gay.

Yeah I saw J-Rich headin to PHX, that’s huge for the Suns. They give up Diaw and Bell, but adding J-Rich in there is bigtime. Good call on spreading the floor, the only spreading the floor the past five years in PHX is Nash, it’s nice that he finally has some legitimate backcourt help. I think it ends up being a much better deal for the Suns than the Bobcats.

Just like you called J-Bay gonna be a star, I called this during the Olympics (I promise I did, I just didn’t have anyone to share it with), but I was watching the gold medal match with USA/Spain, and called that Ricky Rubio is going to be the next NBA star.

I called it way before ESPN the Magazine pubbed him. That cat ran through the NBA Elite and almost led Spain to the gold medal at 17 years old (!!!). He’s 18 now, but still, that’s ill. Reminds me of Tony Parker when he started for his National Team at 17 also. You heard it here first: Ricky Rubio - future NBA superstar.

Nice job on the squats. On the box squats, are you going touch and go, or pausing on the box? Also, have you tried front squats? You won’t be able to do as much as your back squat, but it’s a nice change and gives the quads some strength and mass. Just a thought.

90

[quote]tmoney1 wrote:
WhiteFlash wrote:

WhiteFlash wrote:

T, Bayless was summer league MVP and led the league in scoring. His first step is bananas. Mayo’s impressed me man. I didn’t think he was athletic enough to make noise, but he’s got grown man game. Step backs, pull-ups, in-and-outs, crossovers…He has a serious offensive game.

You see Richardson headin’ to Phoenix? Man, that could make the Suns no joke. They’ve needed an athletic 2 that can spread the floor for years, and now they got him.

Sweet, thanks for the info. I didn’t realize he led the league in scoring, and I knew he was good. Yeah OJ’s game is pretty ridick, he’ll be a good fit for the Grizzlies, should they choose to build around him and Gay.

Yeah I saw J-Rich headin to PHX, that’s huge for the Suns. They give up Diaw and Bell, but adding J-Rich in there is bigtime. Good call on spreading the floor, the only spreading the floor the past five years in PHX is Nash, it’s nice that he finally has some legitimate backcourt help. I think it ends up being a much better deal for the Suns than the Bobcats.

Just like you called J-Bay gonna be a star, I called this during the Olympics (I promise I did, I just didn’t have anyone to share it with), but I was watching the gold medal match with USA/Spain, and called that Ricky Rubio is going to be the next NBA star.

I called it way before ESPN the Magazine pubbed him. That cat ran through the NBA Elite and almost led Spain to the gold medal at 17 years old (!!!). He’s 18 now, but still, that’s ill. Reminds me of Tony Parker when he started for his National Team at 17 also. You heard it here first: Ricky Rubio - future NBA superstar.

Nice job on the squats. On the box squats, are you going touch and go, or pausing on the box? Also, have you tried front squats? You won’t be able to do as much as your back squat, but it’s a nice change and gives the quads some strength and mass. Just a thought.[/quote]

I’ve heard of Rubio, but haven’t seen anything. Read something on him over a year ago calling him the next Pete Maravich. That’s pretty high praise, but there has to be something to it. On the box squats, I pause for a second or so. Everything I’ve seen says to do so. I’ve done front squats a handfull of times, but always rock forward on my toes during the descent. I need to work on my flexibility.

Tonight did RE upper. I had no plan as to what was gonna happen and was in a rush, so winged it. Inc bench shoulder width grip 185x3x8,8,7. Waited 2 min or less on each set. Wide grip pull-ups 3x10’s. Preacher curls ez bar +35lbs a sidex3x6,6,6 + db skull scrushers 35’sx3x8,8,8.

My girl’s having a kidney transplant early Tuesday morning so obviously my priorties are with her. They project she’ll be out by Friday afternoon and she’ll have roughly a month of down time to recover. I know she’s gonna be fine, but I’m pretty nervous. Luckily she’s tough enough for both of us. Pretty much all of my free time over the next week is gonna be with her, so I’ll check back when I can.

91

I hope your girlfriend’s kidney transplant goes well, and wishing her and safe and speedy recovery, and wishing you happiness in this hard time for both of you.

92

[quote]tmoney1 wrote:
I hope your girlfriend’s kidney transplant goes well, and wishing her and safe and speedy recovery, and wishing you happiness in this hard time for both of you.[/quote]

Thanks man.

93

Just got home from the hospital where my girl’s kickin’ ass and taking names. The surgery went great and she’s responding as well as she possibly can. I was/am amazed at how great she looked after the operation. Her sister [who donated the kidney] took a little longer to “come to” but looked great by the end of the day as well.

I feel kinda weird about leaving but wanted to give her mom and her a night together. I’m spending the night there manana, and will do so every night she’s there from here on out. Worked out late last night to kinda clear my mind and am gonna work out pretty early tomorrow for the same reason. I’ve been nothing short of a nervous wreck, so being able to spend an hour or so in the gym has been theraputic for me thus far.

94

ME upper-shoulder width bench-95x10,135x8,185x6,225x3,235x3,245x2 inc db 80’sx6,85’sx6,90’sx5 nuetral cable rows 4x10 + scarecrows 4x10. Preacher curls 2x8,6. Being at the hospital I’ve been getting about 3-4 hrs of sleep a night and living off of coffee and shitty hospital food.

I haven’t felt well in a few days. With all that, I’m not worried about tonights workout. I know next Sunday will be much better.

My girl was discharged Friday night. She’s in some pain and is pretty grumpy [the nerve!] but otherwise doing great. They gave her a steroid called prednisone [sp?] that has her going through serious mood swings.

I just laugh and of course that sets her off even harder. Tonight’s supposed to be the last night of that so it should be smooth sailing for all from here on out.

95

ME lower-12" box squat 135x5,185x5,225x3,255x1,275x1,295x1,315xFAIL! Got about 3 inches off the bench and stalled for a coupla seconds and dumped it. It’s been a long ass day and am still not feeling 100%, so called it at that. My gym closes at 4pm manana, so after last minute Christmas shopping I’m gonna sneak in RE upper. Ya’ll be good and happy holidays.

96

ME upper- shoulder width bench-barx20,95x10,135x8,185x6,225x3,235x3,245x3*,2,2 inc db’s 85’sx3x6. cable rows 200x4x8 + rope pulls to neck 4x8. Seated db curls 35’sx3x8,8,6.
Had help on the 3rd rep at 245. WILL get it next week.

97

ME lower- 12" box squats barx10,135x5,185x5,225x3,255x1,275x1,295x1,315x1. That shit was HEAVY.Db Bulgarian split squats 45’sx6,55’sx6,65’sx2x6. These were cool. Standing calves stack x3x8. Was spent after this. Gonna do RE upper on Thursday.

98

Did some upper stuff tonight, but nothing serious. I don’t know what’s up, but I haven’t felt right in a coupla weeks. Been lethargic with almost no motivation to lift. Didn’t get drunk last night 'cause my girl’s still on the IR, so we just bummed it up at the house.

Need to get my ass in gear! Gonna do some cleans and single leg stuff manana. I’ll holler.

99

ME upper-shoulder width bench 95x10,135x8,185x5,225x3,235x3,245x3,255x2. Inc db 90’sx3x6,6,6. Wide grip pull-ups 3x10,10,10 + straight ar pulldowns 3x10,10,10. Shrugs 90’sx3x8,8,8 strict db curls 35’sx3x10,10,8. Good workout.

Basiclly back where I was 2 months ago before I started Cressey’s program and got sick. Gonna keep this ME upper set up for a month and switch thangs up.

100

My comp at the house has been acting up. Whenever I log in I have to re-log in everytime I switch to another thread, and sometimes I can’t log in at all. Anyway- Tuesday ME lowe- Free squats-135x5,185x5,225x5,275x3,295x3,315x1,335x1. been awhile since I’d done these, and they were a little awkward.

Strained my knee at some point during a set but finished up on the rack. Called after squats.

Wed-RE upper- Explosive push-ups 6x2, Shoulder width incline-185x4x8,8,8,8. Cable rows 4x10 + standing scarecrows 4x10. Lying db ext 35’s3x10+ seated db curls 40’sx3x8.

Gonna do Explosive lower tonight.