Rodja's Watermelon White Flood Log
- 07-11-2011, 09:32 AM
275x1 (tied PR)
295x1 (maxi; PR)
V-Pressdowns (w/ Fat Gripz): 4x10 (forgot the weight)
Band Facepulls (Avg)/Pullaparts (Monster Mini): 4x15
Another bitchin' session. I was able to really warm-up and loosen my shoulders since the group on this day was really small and one guy was running late. Typical for me, I managed to set/tie 2 major PRs and then do something incredibly stupid: on the pressdowns, I lost my grip and the V-Handle came flying up and I chipped a tooth in the process. Not a major chip, but I still felt like a dumbass regardless.M.Ed. Ex Phys
- 07-12-2011, 07:29 PM
BarX10 (Mast bar)
Standing Cable Crunches
I got the chance to go squat with my team, which I usually don't get to do. 6 months ago, I was struggling to break 315 and I made 405 my goal for a year from then. At the time, I thought it was a lofty goal, but I set high expectations to keep me driven. Apparently, I severely underestimated myself and what I am capable of accomplishing. The session started out kinda meh; my right groin was tight and I was struggling a bit to adapt to the monolift. However, I go my thighs and hips loosened up and knew it was time to try the long awaited 4 plates. I chalked up, wrapped up my wrists, threw on my belt, and took a huge hit of Nose Tork (it smells like cat piss). Getting under the bar, I was slightly nervous, but I had spotters and the catching straps. I lifted the bar out of the hooks, the mono was moved, I took big air, and started my descent. I heard my coach yelling out, "Back! Back! Back! UP!! UP!!" and, before I knew it, I had just squatted 410. In less than 6 months, I've added 105 lbs to my squat. Next up: 455 by the end of the year.M.Ed. Ex Phys
07-12-2011, 08:21 PM
one day i hope to squat 405. hehe, i'm struggling to get 285X5 full squats. I blame it on longer legs but i should really just tighten my core lol.
Great motivation !
07-12-2011, 08:31 PM
07-12-2011, 09:11 PM
07-12-2011, 09:50 PM
07-14-2011, 10:47 AM
Overhead Press: 115x5, 135x3, 145x8 (PR)
Pullups: 3 sets wide, 3 sets neutral
Incline DB Press: 80x12, 90x8, 90x8
Pressdowns (w/ Fat Gripz)/BB Shrugs: 190x12/295x15, 190x12/295x15, 190x15/295x15
Great, great, great session. I took a few months off of straight OHP and it's paying huge dividends. My conditioning is a bit off right now because I find myself having to slow down a bit because my HR gets a bit too high, but that can easily be corrected and adjusted. I do NOT attribute it to the WF as this only happens during the accessory work and when I'm supersetting.
M.Ed. Ex Phys
07-15-2011, 07:58 AM
07-15-2011, 08:04 AM
07-16-2011, 06:07 PM
Deficit Deads: 135x5, 225x5, 315x3, 365x1, 405x1
Walking DB Lunges: 70x12x3
Kneeling Cable Crunches/Hanging Leg Raises: 160x15/BWx12, 190x12/BWx12, 190x12/BWx12
275x5 (reverse green bands)
315x3 (reverse green bands)
365x1 (reverse green bands)
405x1 (reverse green bands, 2-boards)
Pressdowns (Fat Gripz)/Band Facepulls: 80x12x3/Green Band x12x3
Getting to the end of the tub; I probably have another 4-6 sessions left. Deads was more or less a deload session as I've hit a bit of a plateau lately. Plus, I really hit a major PR on squats and I know the CNS could use a break. I decided to do a lot of reverse band work for bench to get the feeling of having extra weight in my hands and maintaining technique as the weight gets heavier. My results so far have been mixed in that area.
M.Ed. Ex Phys
07-19-2011, 10:11 PM
07-20-2011, 10:18 AM
I'll break this down into several categories:
Very smooth and didn't taste overly artificial. It also was not overly sweet, which is usually the case with Watermelon flavors.
2 ice cubes, Blender Ball, shake, and it's done. No clumps at all and took about 20s to disperse.
I took a little longer to kick in than I expected, but, once it did, it was a clean, smooth energy. I didn't have a 1,3 high, but I also didn't get the crash or appetite suppression that I get with 1,3.
This kicked in before the energy and I would often find myself sweating while I was foam rolling and doing my pre-hab. By the end of the session, I would be drenched and my towel was saturated.
I would definitely recommend this to people in the future. The price is great and you get a whole lot of servings. I didn't notice any attenuation to the product and that's pretty rare on the pre-WO market right now. I also liked the changes to this one compared to the OG version.
M.Ed. Ex Phys
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