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Old 04-11-2011, 09:09 PM   #401
sayid_the_saviour
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Re: Doug's Ultimate G-Flux Log

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I'm starting a new log. The purpose of my first log was really to make sure that I didn't slack off on fitness as I entered the workforce, which I am no longer concerned about as it's been over a year and a half and Finding time to get to the gym is pretty easy.

I've been inspired by the Broz philosophy of "you're not overtrained, you're undertrained," this article, and the logs of a few people here (mostly Jaysick and Busto), to stop thinking that 3 days a week of strength training is enough to get me as fit as I want to be. This log will be all about my efforts to lift 3 days a week and do something supplemental the other 4 days. The hope is that eventually I can handle heavy exercise on a daily basis, and that I'll be in sick shape.

My plan is to use a westside/texas method type of programming that I've been messing around with 3 days a week, then just go on feel for the other 4 days a week. My strength programming will roughly be:

Tuesday: Max Effort Day
Max Effort Bench
5rm squat
Max effort chinup/max effort deadlift
Abs

Friday: Volume/Accessory Day
Bench assistance (close grip, floor press, db bench): 5x5
HBBS: 5x5
Volume chinups/pullups
Postural work
Abs

Sunday: Recovery Day
Dynamic effort bench
Dynamic effort squat
Postural work
Accessory arm work

I'd like to stay around 165 lbs because in the not too distant future I plan on competing in some raw powerlifting events. I'd like to have a 1015 total, which I believe is the requirement to qualify for the AAU National powerlifting meet in the 165lb raw division. I'm around 12% bodyfat so I've got some room to recomp.

For supplements I don't really take anything. Last time I tried creatine I got wicked diarrhea, but I have used it successfully in the past so I should try again. I'll probably resume the ZMA + trib stack sometime soon even if it has debatable efficacy. If anyone has some suggestions for cheap sups that will improve recovery I'm open to suggestions.

Current Max:
Bench: 220
Squat: 275 (est)
DL: 350 (est)

All time Max
Bench: 230
Squat: 329
DL: 402

AAU Raw Nationals Qualification (1015 lb total)
Bench ~ 240
Squat ~ 345
DL ~ 430

so you made this post about a year ago. as far as i can see, you have gotten much stronger, doing all your previous maxes for 7 reps or so. huge increase, but picking up some injuries along the way. what do you think?

also, give me a break with this golf stuff. you put all this time into becoming an athletic beast and you pick up golf?? give yourself a chance to express the athleticism. pick up MMA, wrestling, basketball, dear god, anything but golf.
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Old 04-11-2011, 09:47 PM   #402
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Re: Doug's Ultimate G-Flux Log

I'm too lazy to look it up, but I think I squatted 329 about 15 months ago, and then squatted 370 about 5 months ago and can do ~ 350 now.

I deadlifted 402 around 12 months ago and can probably do about 450 now.

What gets hard is that I'll go for 3-5 months without making any progress, then in a month I'll set like 5 prs, then I'll get burned out or injured. But you're right, in the grand scheme of things I'm still progressing.

I like golf, my ceiling is probably still relatively high, and I can play it for life. Assuming I can become a respectable player again, I don't see myself ever giving it up. The only "real" sport I'd consider picking up at this point would be hockey, which I played for like 12 years.
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Old 04-11-2011, 09:58 PM   #403
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Re: Doug's Ultimate G-Flux Log

so play hockey then man. represent for strength training.

also in terms of strength i think your progress is v. solid. you have to be careful not to compare yourself just to the huge people on this forum like KPC or gorilla, not compare yourself to the freaks like jaysick. don't forget that there are many people here who discontinued their logs.
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Old 04-12-2011, 01:21 AM   #404
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Re: Doug's Ultimate G-Flux Log

It's pretty amazing how much strength training helps in golf. I have nowhere near the time to practice/play compared to HS, yet I'm only a few shots worse than I was at my peak. Granted, at my peak I was a weak, skinny-fat stoner.

I hit the ball a lot further now and thankfully I've been able to maintain driving accuracy. It's enough to keep my game respectable.
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Old 04-12-2011, 09:22 PM   #405
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Re: Doug's Ultimate G-Flux Log

Yeah legit strength training is solid. What most people do for golf is 95% a waste of time. Honestly, I think even with the recent fitness push on tour, players could easily be 20 yards longer in the not too distant future. I'm sure even the fittest guys like Tiger and Camilo are relatively weak in the basic compound lifts.

4-12

Squat- 135x5, 185x3, 225x2, 275x5x3
Close Grip Bench- 45x12x2, 135x5, 155x3, 170x5x2, 170x10
Pendlay Row- 45x10x2, 110x5, 132x5, 154x5, 159x5, 164x5
Side Bend Situps- 12, 10, 8
15kg upright plate rows- 10x5

Forgot my belt which made squatting a bit harder than it should've been. Shoulder is feeling better; pendlay rows felt fine.
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Old 04-13-2011, 02:28 AM   #406
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Re: Doug's Ultimate G-Flux Log

Chances of putting up some vids of you hitting balls?
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Old 04-13-2011, 07:40 AM   #407
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Re: Doug's Ultimate G-Flux Log

I posted a couple 6 iron swings into a net a while back. I'm swinging better now so I'll try to get some outdoor iron and driver swings this weekend.
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Old 04-15-2011, 10:11 PM   #408
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Re: Doug's Ultimate G-Flux Log

4-15

Powerclean- 88x5, 110x3, 132x2, 154x2x4
Squat- 154x3, 198x3, 220x2, 242x3x3
Floor Press- 45x12, 135x5, 155x3, 165x3 185x3x3
Pullups- 8 sets of 5

Apparently something happened in online poker today? I haven't played a hand since August 4, 2007 lol.
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Old 04-17-2011, 03:02 PM   #409
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Re: Doug's Ultimate G-Flux Log

4-17

Squat- 45x5x2, 135x5, 185x5, 225x5, 275x2, 300x5
Bench- 45x5x2, 135x5, 155x3, 175x2, 185x5x3
Deadlift- 243x2, 310x2, 354x2, 376x2, 398x1, 418x1
Hanging Leg Raises- 20, 15

Squats were ok, haven't done any heavy ones in awhile so glad that these weren't too bad. I narrowed my bench grip a few inches which makes me weaker but didn't bother my shoulder, so we'll try sticking with that.
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Old 04-17-2011, 07:42 PM   #410
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Re: Doug's Ultimate G-Flux Log

The narrower grip bench is way better for the shoulders, and will make your triceps a lot stronger. Keep doing that imo.
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Old 04-18-2011, 07:35 AM   #411
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Re: Doug's Ultimate G-Flux Log

The different grips tend to lead to different injuries for me. Every time I've tweaked my shoulder from doing a narrower grip bench it's been in the anterior portion of the shoulder, a wider grip usually leads to something in the posterior portion. My recent shoulder issues have been posterior so I think this is an ok short term solution, but I'd be kind of surprised if whatever underlying shoulder issues I have don't flare up in the next few months as I do more benching.
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Old 04-18-2011, 10:35 AM   #412
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Re: Doug's Ultimate G-Flux Log

doug just do more pulling. do weighted chin ups (a few more reps then you do with the pushing exercises) and do one arm cable pulls. i dont understand your relectuance to pull more.
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Old 04-18-2011, 11:11 AM   #413
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Re: Doug's Ultimate G-Flux Log

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doug just do more pulling. do weighted chin ups (a few more reps then you do with the pushing exercises) and do one arm cable pulls. i dont understand your relectuance to pull more.
I just skimmed through the past several workouts with this comment in mind. I agree with it. More pulling would be good for you.

I've seen recommendations for doing anywhere from 2 - 5 pulling exercises per pushing exercise. 5-1 pulls to pushes is recommended for people with more shoulder issues. 2-1 is for people with no shoulder issues.

Also upright rows are bad for the shoulders. I'd not do those anymore if I were you.
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Old 04-18-2011, 11:52 AM   #414
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Re: Doug's Ultimate G-Flux Log

cha, this is the exercise i'm talking about,

http://www.youtube.com/watch?v=fH-ik...E9057FE6C67781

why do you think it is bad for shoulders? i know eric is in love with this one specifically for shoulder health, he gives it to me to do like every month.
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Old 04-18-2011, 01:08 PM   #415
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Re: Doug's Ultimate G-Flux Log

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cha, this is the exercise i'm talking about,

http://www.youtube.com/watch?v=fH-ik...E9057FE6C67781

why do you think it is bad for shoulders? i know eric is in love with this one specifically for shoulder health, he gives it to me to do like every month.
I dont think that is bad for the shoulders. That's a great exercise for the shoulders and for the core.

I was referring to the upright row - if you look at Doug's log 4/12 he did those. Those are bad for the rotator cuffs and can cause/lead to impingement. Those are bad.

Pullups, cable rows, barbell rows, dumbell rows, etc are all thing he should be doing a lot more of. Maybe I wasnt clear in my post, but I think he should be doing a lot more of those.
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Old 04-18-2011, 01:20 PM   #416
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Re: Doug's Ultimate G-Flux Log

I'll agree that I have been slacking in the horizontal pulling department recently, which has been due in part to horizontal pulling aggravating my shoulder until about a week ago. Since my shoulder issue is primarily in the back of the shoulder, any horizontal pulling that retracts the scapula was painful. I did used to follow the 4:1 pulling to pushing metric, and my shoulder health was not much better if any back then.

As far as the 15kg upright plate rows go, that was laughably light weight. The point of that was really just to move the joint in a different plane and get some blood flowing with a weight where injury was impossible. I've quite literally never done a heavy upright row in my life.
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Old 04-18-2011, 01:43 PM   #417
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Re: Doug's Ultimate G-Flux Log

I dont know enough about what you did with the upright rows to comment, other than a couple good shoulder sources say "no upright rows ever" basically - Seven Minute Rotator Cuff Solution, and the Buchberger 12.
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Old 04-18-2011, 01:57 PM   #418
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Re: Doug's Ultimate G-Flux Log

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I dont think that is bad for the shoulders. That's a great exercise for the shoulders and for the core.

I was referring to the upright row - if you look at Doug's log 4/12 he did those. Those are bad for the rotator cuffs and can cause/lead to impingement. Those are bad.

Pullups, cable rows, barbell rows, dumbell rows, etc are all thing he should be doing a lot more of. Maybe I wasnt clear in my post, but I think he should be doing a lot more of those.
K, I wasn't sure if we were talking about the same thing. What do you think Doug should do? The extent of my knowledge is basically "pull to help with shoulder pain," but it seems like problem something more complicated here.
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Old 04-18-2011, 02:02 PM   #419
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Re: Doug's Ultimate G-Flux Log

Doug, why don't you train with Eric to fix your problems?
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Old 04-18-2011, 02:11 PM   #420
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Re: Doug's Ultimate G-Flux Log

Pull ups and rows help strengthen the back and muscles around the scapula, which helps stabilize the shoulder. That's part of why Eric has you doing those cable rows.

Sometimes if the shoulder is very bad, pull ups or rows that are too heavy can harm them further. Obviously, if that's the case, dont do that.

Training with Eric would be awesome - I wish someone like him or Mike Robertson operated their business near me.
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Old 04-18-2011, 02:28 PM   #421
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Re: Doug's Ultimate G-Flux Log

Hm, I figured doing them light would be fine, but I guess I won't even bother. Didn't really care for them anyways.

Bruiser, if I were confident that 1 session with Cressey would give me everything I needed to gradually fix my shoulders on my own then I would insta-go. But the $350 price tag just to meet with him for a 40 minute assessment is just too much money to risk, especially if he just winds up withholding the programming until I sign up as a regular client. If I could get him to give me a quick 10 minute assessment and a rehab exercise list for like $150 then that would probably be ideal.

Feel free to set that up for me if you can.
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Old 04-18-2011, 02:36 PM   #422
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Re: Doug's Ultimate G-Flux Log

Cha, you can train with him online. Though he may not be taking new clients now.

Doug, I believe he charges $100 for the first time assessment which is just like a 5 or 10 min. whatever thing, and then $200 for a training program for the first month and one of those sessions a week is at the facility. I think you'd be able to chat with him enough during that first month to get some good exercises from him for future programs if you want to save the money. What you think?
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Old 04-18-2011, 02:46 PM   #423
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Re: Doug's Ultimate G-Flux Log

If he's offering a $100 assessment I'm interested. I'll look into this later today.

I'm not interested in his training though, especially at $200 a month.
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Old 04-18-2011, 04:03 PM   #424
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Re: Doug's Ultimate G-Flux Log

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Cha, you can train with him online. Though he may not be taking new clients now.

Doug, I believe he charges $100 for the first time assessment which is just like a 5 or 10 min. whatever thing, and then $200 for a training program for the first month and one of those sessions a week is at the facility. I think you'd be able to chat with him enough during that first month to get some good exercises from him for future programs if you want to save the money. What you think?
I had Mike Robertson assess me and write some programs for me via online about a year ago. I got a lot out of it, and most of what I do is now based on stuff I learned from him. Its pretty expensive, but worth it. I consider he and Eric to be equally good. For Mike's online services, he charges $1000 for an initial assessment and three months of programming, then its $200 per month after that. He corrected my anterior pelvic tilt and got a lot of my weak areas strong.

I'd like to work out in person with one of those two for some period of time, so I could get real time input. Its not very feasible for me to do that right now.
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Old 04-19-2011, 08:00 PM   #425
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Re: Doug's Ultimate G-Flux Log

4-19

Squat- 45x5x2, 135x5, 185x4, 225x3, 275x2, 285x5x4
Close Grip Bench- 45x10x2, 135x5, 155x3, 165x2, 175x5x2, 175x7
Pendlay Row- 135x5, 145x5, 155x5, 165x5, 175x5

Squats were ok, 5 lb jumps from here. 315x5x5 at 160 lbs is the pipe dream goal. Definitely wasn't recovered yet from benching on Sunday, last set I should be good for 9 fresh.

Diet is going well, down a couple lbs from last week. Maybe I'll be where I want to be by June.
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