Whiteflash's Get Stronger and Faster Log

Training Training Logs
101

I’ve been looking over EC’s max strength again and realized I was a little harsh in judging it. At some point I’ll give it another shot.

Warmed up with foam rolling and mobility work from EC’s book. Felt great. ME upper-shoulder width bench-95x10,135x8,185x6,225x3,235x3,245x3,255x2. Hamstring cramped up halfway through my second rep on 255. Barely got it up and racked it. Even so it felt better than last week.

Gonna try for 3 next week. Inc db 90’sx4x6,6,6,6. Wide grip pull-ups 3x10,10,10 + sraight arm pulldowns 3x10,10,10. Shrugs, 90’sx10,95’sx10,100’sx10. Db curls 40’sx3x8,8,8. Great workout.

Ended up bullshitting with an ex-pro boxer for longer than I should’ve in relation to my work out, but fuck it. Dude seriously knows his fight history so it was cool to shoot the shit and pick his brain.

102

Hey Flash, sorry haven’t been on the site for a couple of weeks, glad things are going well. Hope the second run through of EC’s program will yield better results.

How is your girlfriend doing? Hopefully much better.

That’s awesome you got to talk to an ex-boxer, did you pick his brain on training? Nothing like learning from an ex-pro.

Went to the Thunder-Rockets game last week, the Thunder had four chances to take the lead in the fourth quarter when the game was tied, but couldn’t do it, and lost 98-96. Four things about the Rockets:

Yao Ming is TALL!!! I know he is 7’5", but you don’t realize how tall 7’5" is until you see it in person. He made the other players look like midgets, even guys close to 7 foot tall. He’s a pretty big guy as well, not a beanpole like Shawn Bradley.

T-Mac still got it. Shaking defenders, they gave him an inch, he nailed a J in their eye. I’ve always compared T-Mac to Ken Griffey Jr: great player but can’t stay healthy. T-Mac still deadly though.

Dikembe Mutombo is on the team! I was hoping he would play, just to say I saw him play, but it was DNP - Coach’s Decision

Ron Ron didn’t play, still injured. Good fit for the Rockets.

My Thunder are looking much much more competitive. They are a better team than what their record indicates. Once we start closing out games, it’s on!

103

[quote]tmoney1 wrote:
Hey Flash, sorry haven’t been on the site for a couple of weeks, glad things are going well. Hope the second run through of EC’s program will yield better results.

How is your girlfriend doing? Hopefully much better.

That’s awesome you got to talk to an ex-boxer, did you pick his brain on training? Nothing like learning from an ex-pro.

Went to the Thunder-Rockets game last week, the Thunder had four chances to take the lead in the fourth quarter when the game was tied, but couldn’t do it, and lost 98-96. Four things about the Rockets:

Yao Ming is TALL!!! I know he is 7’5", but you don’t realize how tall 7’5" is until you see it in person. He made the other players look like midgets, even guys close to 7 foot tall. He’s a pretty big guy as well, not a beanpole like Shawn Bradley.

T-Mac still got it. Shaking defenders, they gave him an inch, he nailed a J in their eye. I’ve always compared T-Mac to Ken Griffey Jr: great player but can’t stay healthy. T-Mac still deadly though.

Dikembe Mutombo is on the team! I was hoping he would play, just to say I saw him play, but it was DNP - Coach’s Decision

Ron Ron didn’t play, still injured. Good fit for the Rockets.

My Thunder are looking much much more competitive. They are a better team than what their record indicates. Once we start closing out games, it’s on![/quote]

No worries man, How goes it?. I’m not gonna jack with EC’s program for a bit, but I’m sure it will.

She’s doing great man, thank you. Every “best case scenario” that the doctors presented, she’s met. I’ve been going to see her up until today when she came over for the first time since the day before surgery [Dec.16th] and is gonna spend the night this weekend. She hasn’t been able to leave the house other than to go to the hospital for checkups since she’s been home, so that’s a great sign. She’s hoping to go back to work on Monday.

I didn’t pick the guys brain on training man. He trains more like a bodybuilder from what I saw. He wasn’t very strong [maxed 265 on the bench with a wide ass grip at around a bw of 190] but was LEAN and pretty damn muscular. We actually talked mostly about Tyson and some mma stuff. He swears up-and-down that GSP is “light in the loafers” [he used that term 3 or 4 times], which I found really funny for some reason.

I like the Thunder man. They’ve got a good, solid young team. I hope management lets them develop. We’ll be seeing them in the playoffs in 3-4 years if they gel right and make some good draft picks.

I’ve never liked McGrady T. Always viewed him as selfish. He’s the dude who might get 8 assists in a game, but it’s an 8 to pad his line, not to help his squad, like it’s out of the flow of the game. Don’t know if that made sense. That trade also indirectly ruined Steve Francis’ career. I do like what Artest has brought to the table though. He hasn’t shot that well, but he’s put cuffs on people man.

104

ME lower-12"box squats-barx5,135x5,185x3,225x3,255x3,275x3,295x3!!! I know that’s not alot, but these are a good 3" below parallel and this was the most I’ve used thus far. Think I had 315 for a deuce on these, and gonna try it for a triple next week. Feel like if I can get 365 on these, 405 will fly up on the standard back squat. Db Bulgarian split squats 70’sx2x6,6.

Wanted to do 3 sets, but my legs were shot so called it. Leg curls 4x8 + bridges 4x30 seconds. Good workout. I feel unstable on the bulgarians. Need to keep at 'em. These feel like they hit the whole upper leg, front to back.

105

RE upper- explosive push-ups 6x2, shoulder grip incline 185x4x8,8,8,8 faster pace than last time, gonna bump weight up next week. Overhand cable row 4x10,10,10,10 + rope pulls to neck 4x10,10,10,10. Db skull crushers + preacher curls + plate loaded gripper 3 giant sets 10 reps each. Gonna ride the bike for awhile manana and try and work some kinks outta my knee.

106

Was a long day. Didn’t have a chance to get in the gym 'til almost 1 am. Thought of every excuse in the book not to go, but realized I’ve been slacking on the legs for AWHILE and got my ass in there. Nothing too heavy or even close to failure, just smooth reps really focusing on technique. Hangcleans 185x5x3, bb lunges 135x4x6 + standing calvesxstackx4x8, ab circuit. I think if I put emphasis on single leg stuff I can work my knee problems out, at least to a degree. Ya’ll be good.

107

ME upper- shoulder width bench-95x10,135x8,185x5,225x3,235x3,245x3,255x2+1. Got it about 4" off my chest and stalled for a few seconds so got help. Inc db’s 95’sx3x6,6,4. Chest just died on these. Nuetral chest supported rows 4x10 + standing scarecrows 4x10, shrugs 100’sx3x10 standing db curls 40’sx3x8,8,4, Flew through this. Was finished in 45 min, when it normally takes an hour and 15 minutes for ME upper. Gonna get 255 for 3 and the 9-5’s for at least 3x6 next week.

108

Did ME lower last night. 12" Box squats-barx5,135x5,185x5,225x3,255x3,275x3,295x1 tweaked my lowerback at some point between 275 and 295. Nothing too bad, but enough to realize I needed to not push it. BB lunges 135x6,185x2x5,5.

Holy shit these hurt [in a good way]. These didn’t aggravate my back in the least, so pushed a bit. SDL’s 135x2x10 Super easy just to get something goin’ lowback and hamstring wise. Knee’s feeling a bit better, so might do some jumps on dynamic lower day.

109

Kind of an RE upper- explosive push-ups 6x2, shoulder width incline135x10,185x6,205x6,225x3,185x11. Just wanted to do something different. That last set was the only one at failure. Would love to do 2 plates at that grip for 10 on incline by the end of the year. That would be gangster. Wide grip pull-ups 4x10 + straight-arm pulldowns 4x10.
db skull crushers 40’sx3x10 + preacher curls 80x3x8 + gripper 3 platesx3x10 performed as a giant set. Db laterels 10’sx3x15. Good workout. Getting stronger. Gonna keep this rotation for another 2 weeks then gonna switch to incline as my ME upper move.

110

God it’s been a long day. Not gonna get into the wackiness that transpired, but let’s say I was pretty spent by the time I got to the gym. Anyways…

ME upper- Inside shoulder width bench-95x10,135x8,185x5,225x3,235x3,245x3,255x3*,255x2. GODDAMNIT!!! I had that 3rd on the first set of 255 but “lost it” and had to get help. Wanted to punch myself in the face but decided to do another set instead. If I don’t get it next week I’m switching moves.

Nuetral inc db’s 90’sx3x6. My left shoulder’s been buggin’ a bit, so tried this grip. Felt better. Nuetral chest supported rows 4x10 + standing scarecrows 4x10, db shrugs 100’sx3x12, strict db curls 35’sx3x12,11,8. Ab stuff.

Way butt hurt I didn’t get that 3rd rep at 255. I WILL GET IT NEXT WEEK OR SET MY GYM ON FIRE. Not a threat folks, just spittin’ facts…

111

I would change the exercise anyway. Not give it another week.

You’ve done 255 on your last 3 ME Upper days?

112

[quote]OooahhhCANTONA wrote:
I would change the exercise anyway. Not give it another week.

You’ve done 255 on your last 3 ME Upper days?

[/quote]

I’m gonna be stubborn and give it one more week. Looking at the log, I have donn 255 the last 3 weeks. It’s felt easier every week, and I had it last night but psyched myself out and lost it. Not gonna happen next week. Are you doing ws4sb? If you have any questions/comments or just wanna bullshit I’m here bro. Ya’ll be easy.

113

Hmmm, I don’t know. I’d just move onto another lift next week, like incline bench or something.

Ye I’m doing WS4SB, well, modified anyway.I’ve progressed a lot on it.

I’ll keep my eye on this.Good luck.

114

ME lower- 12" box squat- barx5,135x5,185x3,225x3,275x1,295x1,315x1,325x1pr. BB lunges 185x3x6. Another pr. Seated calves 3 plates 3x8 3 second pause both ways. Cable pull-throughs 2x10. Was pretty spent at the end of this session.

It dawned on me last night that I’ve been lifting without a definite goal. I’ve basiclly been maintaining for awhile. I’ll make a bit of progress here and there, but nothing serious. NO MORE. By April 1st, I will low box squat 365 and I will shoulder width bench 295. That’s 40lbs on the squat and 20 on the bench. At that point, I will phase into the preseason template laid out in ws4sb 3, where I’ll be sprinting twice a week and maintaining strength. By June 1st I’ll have my standing vert back to 35" and see if I can get my 40 tested. If so, I’m puting a legit sub 4.5 on the board. No more fucking around.

115

RE upper- explosive pushups 6x2 2 second pause a bit off floor between reps. Shoulder width incline 135x8,185x6,205x3x6,6,7. Last set was to failure. Getting stronger, going for 8 at 205 next week. Bet on it. Wide grip pull-ups 4x10,10,10,9 + straight arm pull-downs 4x10,10,10,9. Db skull crushers 40’sx3x10 + db preachers 3x8,8,6. Laterals 10’sx3x15’s. Left shoulder’s been buggin’ for a few weeks. It aches during warm-ups but feels fine while “working”. Getting stronger. April 1st them numbers are going down.

116

ME upper-shoulder width bench-95x10,135x8,185x5,225x3,235x3,245x3,255x3,275x1,285xHELP!!! Got that 255 for a triple. I think if I didn’t do so many reps before I maxed I’d get 285, maybe 295 right now. I’ll try again in a month or so and reevaluate. Nuetral grip db inc 90’sx3x6. Nuetral cs rows 4x10. Gym was super busy so didn’t super set. Db shrugs 105’sx3x10. Right elbow’s been buggin the last few days so did db curls like: 45’sx6, hurt so… 30’sx2x15,8-ish? Good workout. I felt good all day like I haven’t in a long time. Gonna set up an appointment to get my knees checked this week, but wanna sneak in my ME lower first…

117

Flash, nice work bro. Looks like you’ve broken the 255 plateau, at least for singles at 275. Keep it up. Hope you are doing well. Hope your girlfriend is doing better.

You know I gotta say it: Kobe. 61. Beast.

And bummer about Bynum—again. I know Kobe rolled into his knee on accident, but I’m sure he feels bad. As me and you had been saying all year, Bynum is the Lakers key to a title, and he went out around this time last year, so we’ll see. Ariza is playing better this year, I think he’s comfortable in his role.

How are your Rockets looking? Is Ron-Ron back yet from injury? The Thunder finished 7-7 in January, which is very encouraging, so hopefully both teams can finish strong going into the All-Star break.

Be easy man.

118

[quote]tmoney1 wrote:
Flash, nice work bro. Looks like you’ve broken the 255 plateau, at least for singles at 275. Keep it up. Hope you are doing well. Hope your girlfriend is doing better.

You know I gotta say it: Kobe. 61. Beast.

And bummer about Bynum—again. I know Kobe rolled into his knee on accident, but I’m sure he feels bad. As me and you had been saying all year, Bynum is the Lakers key to a title, and he went out around this time last year, so we’ll see. Ariza is playing better this year, I think he’s comfortable in his role.

How are your Rockets looking? Is Ron-Ron back yet from injury? The Thunder finished 7-7 in January, which is very encouraging, so hopefully both teams can finish strong going into the All-Star break.

Be easy man.[/quote]

T, what’s good homey? Yea man, I think I can actually get more than 275 right now without a shitload of triples preceeding it. Gonna try again in a month or so.

My girl’s doing great man, thanks. We’re actually about to get a place together, so that’s exciting/ scary as shit… Just kidding. Kinda…

Kobe’s the baddest dude touching a basketball. It’s just that simple. Saw an interview with Bynum and he seems to be in good spirits, so that’s encouraging as far as the Lakers are concerned. I like Ariza. Athletic, defends well and is even hitting the deep ball with some consistency. Still feel the Lakers are the team to beat.

I honestly haven’t checked on the Rockets in a few games. Just not excited about this years squad, ya know? We’ve talked about the Thunder man. I like their look within the next few years barring a management related fuck up.

You see the fans drop the ball on the dunk contest? Rudy Fernandez is gonna be the worst contestant ever. EVER. Joe Alexander would kill everyone out there. Dude puts his NOSE on the rim, and does the honey dip off of one step. Westbrook is a better game dunker than contest dunker, but he’d have been better than Rudy " I get alot of rub ins 'cause I can’t jump that high" Fernandez. What a waste.

119

Flash, what’s crackin bro? Nice work on 275, yeah I think maybe decreasing the triples before will allow you to breakthrough 275 and on your way to 300+. Glad your GF is doing good. Hope everything goes well on getting a place together.

Yeah I saw an interview with Bynum (the one wear he is wearing headphones on his head) and he seemed pretty upbeat. Agree the Lakers are still the team to beat.

Rockets are rolling along at 30-19. As long as your Big 3 stay healthy and all play well together, it’s all day. Yeah as long as Presti (GM) and Co. keep their heads on straight, keep the nucleus and build through the draft, it’ll be good for the Thunder.

Yeah that was major foul on dunk contest. Obviously I wanted Westbrook to go, but I saw Joe drop some sick dunks at West VA, that cat has some serious springs. Russ is a good game dunker I agree. With Rudy being in there, I think Superman will go back to back.

Did you see the NBA added HORSE for the All-Star festivities? That’s sweet!!! I think it will be early Saturday afternoon before the dunk/3-pt contest, and players will be decided later. Basically, each shooter has 24 seconds to get their shot off, and no dunks allowed.

If I ever become NBA Commish, my first change would be to use the red/white/blue ball for All-Star Weekend. Respect the ABA.

120

[quote]tmoney1 wrote:
Flash, what’s crackin bro? Nice work on 275, yeah I think maybe decreasing the triples before will allow you to breakthrough 275 and on your way to 300+. Glad your GF is doing good. Hope everything goes well on getting a place together.

Yeah I saw an interview with Bynum (the one wear he is wearing headphones on his head) and he seemed pretty upbeat. Agree the Lakers are still the team to beat.

Rockets are rolling along at 30-19. As long as your Big 3 stay healthy and all play well together, it’s all day. Yeah as long as Presti (GM) and Co. keep their heads on straight, keep the nucleus and build through the draft, it’ll be good for the Thunder.

Yeah that was major foul on dunk contest. Obviously I wanted Westbrook to go, but I saw Joe drop some sick dunks at West VA, that cat has some serious springs. Russ is a good game dunker I agree. With Rudy being in there, I think Superman will go back to back.

Did you see the NBA added HORSE for the All-Star festivities? That’s sweet!!! I think it will be early Saturday afternoon before the dunk/3-pt contest, and players will be decided later. Basically, each shooter has 24 seconds to get their shot off, and no dunks allowed.

If I ever become NBA Commish, my first change would be to use the red/white/blue ball for All-Star Weekend. Respect the ABA.[/quote]

Chillin’ man. I’m pretty sure I can get at least 285, maybe 295 right now minus the triples. Was shooting for 295 by April 1st, but might as well aim for 305. We’ll see. Thanks man.

Youtube Joe Alexander. There’s a clip of him touching his nose to the rim. Dude has hops. I like Westbrook, but don’t think he has enough in his bag to make noise in a contest. He’s more of an in traffic, over people game dunker. Fernandez is just gonna make an ass of himself.

I like the HORSE addition. I watched a documentary on the ABA a few years back called “Red,white and blue…” don’t remember the rest. It was badass.

Last night ME lower- back squat-135x5,185x5,225x5,275x3,295x3,315x3. Had more, but felt a pop in my right knee. Couldn’t do anything after this, so called it. My knee’s swollen and sore as shit today. Gonna bite the bullet and make an appointment to get an MRI [on both knees]. It sucks, but something’s not right. Pretty bummed. Hopefully it’s more me being a pussy than anything serious. Gonna do RE upper tonight, so I’ll be hollerin’.