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Old 01-16-2011, 10:08 PM   #301
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Re: Doug's Ultimate G-Flux Log

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Originally Posted by Doug Funnie II View Post
1-13
I may have to face the fact that my squat is getting weaker. Feels like a core issue, the weight always seems to be rolling forward.
I skimmed the last several workouts and I saw some hanging leg raises but not much other core stuff. Have you ever tried ab wheel rollouts? Those will make your abs strong in a hurry. This is a really good video on proper form for them: http://www.youtube.com/watch?v=tl_Hp1Wf52k

Soulman, you should watch that vid if you havent yet.
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Old 01-17-2011, 07:54 AM   #302
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Re: Doug's Ultimate G-Flux Log

No, I haven't, thanks for the link. Don't have an ab roller at my gym and can't see the vid here, but I imagine much will be the same for a barbell rollout.
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Old 01-17-2011, 10:10 AM   #303
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Re: Doug's Ultimate G-Flux Log

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Jesus dude, Smolov benching then squatting AND DLing? You crazy bro!
Yeah, apparently it's not working so hot. I thought I'd be ok since none of the bench sets are actually that heavy, but it seems like the bench volume has actually impacted my recovery for squats/deadlifts. Still my bench feels relatively strong despite my fatigue and I doubt I'll miss any reps this coming week so I'm somewhat satisfied.

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Originally Posted by cha59 View Post
I skimmed the last several workouts and I saw some hanging leg raises but not much other core stuff. Have you ever tried ab wheel rollouts? Those will make your abs strong in a hurry. This is a really good video on proper form for them: http://www.youtube.com/watch?v=tl_Hp1Wf52k
Yeah I have an ab wheel. I used it a lot in the past but then it started to bother my shoulders a bit so I stopped. I think DB pullovers and lat EQIs have strengthened some weaknesses I used to have so hopefully there won't be any shoulder pain. I really just need someone to nag me into doing them/weighted planks which used to make up ~80% of my core work.
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Old 01-17-2011, 11:43 AM   #304
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Re: Doug's Ultimate G-Flux Log

I've seen smart people suggest that when you're at an intermediate or higher level of lifting, you probably dont want to do an intense program on more than one of your big lifts during the same time period.

Front and side planks would be good alternatives if the wheel causes any problems. Definitely dont hurt yourself doing that stuff. Its possible you could be extending your arms farther than necessary when you're doing the wheel.

SM - you cant watch that video there, as in Norway? If so, why not?
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Old 01-17-2011, 01:50 PM   #305
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Re: Doug's Ultimate G-Flux Log

As in I was at work in an open landscape

Useful video. I was definitely not doing the rounded back thing and probably went too low/far forwards with my arms.
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Old 01-17-2011, 05:35 PM   #306
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Re: Doug's Ultimate G-Flux Log

ok, I thought you have some unusual restrictions over there, but I wondered why that would be censored.

Doug - watch that vid I linked and see if you think you were doing them that way. That's the best video I could find on doing the ab wheel.

The next progression after the ab wheel is blast strap fallouts - you can find good vids for those at Mike Robertson's Youtube site.
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Old 01-18-2011, 09:14 AM   #307
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Re: Doug's Ultimate G-Flux Log

Couldn't watch the video at work and it wouldn't stream on my phone, so I didn't watch it yet. But I'm guessing the video gives you cues as to how to actually use your abs and not hip flexors/ lats, which I'm familiar with

Last night I did 3x10 ab wheel rollouts focusing on using the abdominals to cause spinal flexion and tried to take the hip flexors and upper body out of it. Probably could've done 3x25 or so but didn't want to be sore today.
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Old 01-18-2011, 09:26 AM   #308
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Re: Doug's Ultimate G-Flux Log

yeah, basically round your back forward and keep your upper legs perpendicular to the floor. Its a good video.

If you can do that many, try doing them from your feet instead of from your knees. Just be sure to keep your back rounded a bit - not in extension.
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Old 01-18-2011, 09:48 AM   #309
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Re: Doug's Ultimate G-Flux Log

Form definitely starts to break down after 10, but WIM can get me to 25+.

Basically they're Kroc ab wheel rollouts.
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Old 01-18-2011, 10:14 AM   #310
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Re: Doug's Ultimate G-Flux Log

Kroc Outs imo
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Old 01-18-2011, 11:07 AM   #311
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Re: Doug's Ultimate G-Flux Log

Rock out with your kroc outs?
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Old 01-18-2011, 11:10 AM   #312
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Re: Doug's Ultimate G-Flux Log

Get PERFECT abs ROCKING OUT with KROC OUTS!!!

Million dollar seller right there.
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Old 01-18-2011, 09:43 PM   #313
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Re: Doug's Ultimate G-Flux Log

1-16

SmolovJR Bench: Week 3 Day 1 (+5 lbs from week 2)
Bench- 45x10x2, 95x15, 135x12, 150x9, 165x6x6
Kroc Rows- 95sx20 each arm
DB Pullovers- 60x10x3
Standing Ab wheel rollouts- 6x3
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Old 01-18-2011, 10:41 PM   #314
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Re: Doug's Ultimate G-Flux Log

what did you think of the standing ones?

Nice job getting 18 of them done - I've never tried them and dont think I could do that many, if any.
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Old 01-19-2011, 08:50 AM   #315
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Re: Doug's Ultimate G-Flux Log

With the standing ones if you go 2 inches too far then you're done. Also did them on carpet, which makes starting the contraction portion really tough.

From a pure core strengthening perspective, I think the standing ones are probably a bit better because they're much harder. If I just wanted to work on my 6 pack I'd stick with the kneeling ones though because I think it's easier to work the muscles effectively in the 10 to 20 rep range.
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Old 01-20-2011, 10:06 PM   #316
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Re: Doug's Ultimate G-Flux Log

Last workout was actually on 1-18

1-20
SmolovJR Bench: Week 3 Day 2 (+5 lbs from week 2)
Front Squats- 45x3, 135x3, 185x3, 205x3, 215x3
Back Squats- 135x3, 225x3, 255x3
Bench- 45x10x2, 135x5, 165x4, 175x5x7
Box Jumps- 44 inchesx 1, 3, 3
Shrugs- 3x10

No benches were open so I squatted first. Prolly impacted my bench a bit. 44 inch box jumps are right at the limit of what I can do right now I think.
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Old 01-22-2011, 07:06 PM   #317
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Re: Doug's Ultimate G-Flux Log

1-22
SmolovJr Bench: Week 3 Day 3 (+5 lbs from week 2)

Bench- 45x12x3, 95x12, 135x8, 165x5, 185x4x8
Box Jumps- 44 inches x3x3
DB Curls- 35sx12, 30sx12, 25sx12
RD Flyes- 3 sets of 15
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Old 01-25-2011, 08:31 AM   #318
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Re: Doug's Ultimate G-Flux Log

1-24
SmolovJr Bench: Week 3 Day 4 (+5 lbs from week 2)

Bench- 45x12x2, 95x12, 135x8, 165x5, 195x3x10

I decided to take a rest day between the final 2 bench workouts. Probably a good idea or else I may have missed some reps. Overall I'm happy with the SmolovJr cycle. I'm somewhat surprised that I finished it since high volume benching always destroys my shoulders. I don't feel any stronger yet (for my first set of 195 today I probably could've done 6-7 reps which I managed about 3 months ago), but I'm sure I've accumulated a lot of fatigue so hopefully as that dissipates and I do more heavy reps in the coming months I'll see some gains. Also my chest and shoulders are significantly bigger.

For now the plan is to give 5/3/1 a shot and to not skimp on the accessory work.
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Old 01-25-2011, 07:45 PM   #319
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Re: Doug's Ultimate G-Flux Log

1-25

Squat- 45x5x3, 154x5, 198x3, 242x2, 267x2, 286x5x2
Leg Raises- 3x15
DB Rows- 90sx12x2 each arm
Lat EQIs
Pec EQIs

Haven't really squatted in a couple weeks so I'm reacclimating myself to them while I give my upper body some time to recover from the smolov cycle. Next week I'll begin 5/3/1. The squats were relatively easy weight wise, but my form still seems off, like I'm bouncing off my knees/hip flexors out of the bottom and my hamstrings don't engage until higher.
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Old 01-26-2011, 05:37 PM   #320
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Re: Doug's Ultimate G-Flux Log

Also here's 3 swings with a 6 iron from my most recent session at the nets.

http://www.youtube.com/watch?v=bRrPF9-jyBo


Some things are starting to not look too bad, but I'm not crazy about my posture at contact and the path looks a little out to in also.
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Old 01-28-2011, 08:33 AM   #321
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Re: Doug's Ultimate G-Flux Log

Had a really productive lesson with my driver on the launch monitor yesterday. My coach gave me 2 things to work on (dropping the club head behind me as I start the downswing and trying to drive my ass backwards during the downswing). Shots started out being consistently weak high slices in the 240-250 range ending 30+ yards right of the target. After ~15 balls I was hitting 7-10 yards right and 290 to 305. Everything still felt super awkward though.

1-27

Press- 45x5x3, 88x5, 110x5, 120x5, 125x5, 130x5
Squats- 45x5x2, 132x5, 198x4, 242x2x2
Press Grip Bench Lockouts- 135x5, 185x5, 225x3, 235x2, 225x5, 185x10
Neutral Grip Chinups- 2 sets of 12

Not sure when the last time I pressed was. It may have been 2009. I think my prior pr was like 142x5, so 130x5 is a solid effort, imo. Experimented with some high bar position squat with low bar cues. Meh. I like the bench lockouts, will definitely look for a way to include them going forward.

Also I think I'm deloaded enough. 5/3/1 starts Saturday with deadlifts.
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Old 01-29-2011, 03:12 PM   #322
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Re: Doug's Ultimate G-Flux Log

1-29

5 Minute Bike Warmup

Deadlift- 154x5, 242x3, 286x2, 306x5, 326x5, 346x8
Low Box Squats- 135x5, 185x5, 225x10x3
Back Extensions- 3x15
Seated Calf Raises- 3x10
Leg Extensions- "60"x10x5
Paused Swiss Ball Situps- 5x20

Box squats were very unpleasant. My PC is fried.
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Old 01-30-2011, 03:07 PM   #323
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Re: Doug's Ultimate G-Flux Log

1-30

Box Jump Warmup

5/3/1 Press- 45x10x2, 85x5, 100x5, 110x5, 115x10
Press Grip Bench Lockouts- 135x5, 185x10x2, 185x8 into 135x8
Chinups- 12, 10, 8
DB Lateral Raises and RD Fly Superset 3x
Standing Plate row- 100lbsx15x3
Triceps Extensions- 3 sets
Curls- 4 sets

Swole.
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Old 01-30-2011, 04:12 PM   #324
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Re: Doug's Ultimate G-Flux Log

What's your handicap?
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Old 01-30-2011, 08:41 PM   #325
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Re: Doug's Ultimate G-Flux Log

I've been as low as a 2.3 about 5 years ago, but have barely played any since then. When the lessons started I was probably ~20 (lots of power and zero control is a terrible combo for scoring). I would guess I'm around a 15 now, but we've really only worked on irons thus far. When the lessons finish I'd like to be around an 8.
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