Rodja's Watermelon White Flood Log

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  1. Im still amazed by your rowing strength. So where were gonna add the de bench work? bc ive been thinking about doing that myself.


  2. In to follow your crazy workouts. 315 X12 for bent over rows?!
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  3. Quote Originally Posted by SweetLou321 View Post
    Im still amazed by your rowing strength. So where were gonna add the de bench work? bc ive been thinking about doing that myself.
    It's going to be during the OHP days. I'm going to talk to my coaches about where I should place it within the day, though.

    Quote Originally Posted by mattrag View Post
    In to follow your crazy workouts. 315 X12 for bent over rows?!
    I've always been able to row big amounts of weight for some reason. Most people think that you need to have immaculate form during most lifts, but it's not true. Often times, you actually sabotage your strength efforts by being too anal about form.
    M.Ed. Ex Phys


  4. 7/7

    Deads
    135x10
    135x5 (double light bands)
    225x5
    275x3
    275x3
    315x1
    315x1
    315x1

    Reverse Hypers
    70x15
    70x15
    70x15
    70x15

    I went out to my friends gym about 45 minutes away to do some new things. First experience with both banded pulls and Reverse Hypers, which absolutely ****ing hurt. My thighs have been getting a bit tight, so I went with traditional stance instead of my normal sumo stance. At the top, the bands added around 140 lbs of tension with about 60 lbs or so at the bottom. My deads have hit a bit of a snag the last month or so after hitting my PR, so I'm making some adjustments and making some changes to my routine and the assistance lifts. The bands really focus me to work on my explosion off the floor, which is my weak area, and I'm going to only pull heavy every other week with either deficit pulls or band pulls used between the heavy sessions. I know my CNS is getting beat to hell and I need to be smart about pulling back over the next few weeks.
    M.Ed. Ex Phys


  5. Banded deadlifts? Man that sounds crazy hah.
    Yea CNS fatigue.. Something many of us, myself included neglect.
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  6. 7/9

    Bench
    135x5
    185x3
    225x3
    245x1
    275x1 (tied PR)
    295x1 (maxi; PR)

    V-Pressdowns (w/ Fat Gripz): 4x10 (forgot the weight)
    Band Facepulls (Avg)/Pullaparts (Monster Mini): 4x15

    DC Stretches

    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


  7. 7/11

    Squat
    BarX10 (Mast bar)
    140x5
    230x5
    320x1
    370x1
    410x1 (PR!)

    Reverse Hypers
    70x12x3

    Standing Cable Crunches
    70x15
    105x15x4

    DC Stretches

    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


  8. AMAZING PR!!!!!!!!!!

    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 !

  9. Quote Originally Posted by mattrag View Post
    AMAZING PR!!!!!!!!!!

    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 !
    If I had to name 3 reasons for the strength gains, it would be:
    1. Proper shoes
    2. Heavy, standing core work
    3. Box squats
    M.Ed. Ex Phys


  10. Quote Originally Posted by Rodja View Post
    If I had to name 3 reasons for the strength gains, it would be:
    1. Proper shoes
    2. Heavy, standing core work
    3. Box squats

    Good advice! I know Mike Mahler (kettle bell guy) really advocates standing core work. What types of movements would you suggest?

    having a home gym, the shoes is an issue. I squat barefoot. Box squats are doable, kinda, I would squat onto my bench lol.

  11. Quote Originally Posted by mattrag View Post
    Good advice! I know Mike Mahler (kettle bell guy) really advocates standing core work. What types of movements would you suggest?

    having a home gym, the shoes is an issue. I squat barefoot. Box squats are doable, kinda, I would squat onto my bench lol.
    Standing cable crunches and decline sit ups.
    M.Ed. Ex Phys


  12. 7/12

    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

    DC Stretches

    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


  13. What do you wear for shoes when lifting?

  14. Quote Originally Posted by RenegadeRows View Post
    What do you wear for shoes when lifting?
    Squats/Deads: High-top Chuck's
    Other days: Asics Gel Frantics
    M.Ed. Ex Phys


  15. 7/15

    Deficit Deads: 135x5, 225x5, 315x3, 365x1, 405x1
    Deads: 405x3
    Walking DB Lunges: 70x12x3
    Kneeling Cable Crunches/Hanging Leg Raises: 160x15/BWx12, 190x12/BWx12, 190x12/BWx12

    DC Stretches

    7/16

    Bench
    135x8
    185x5
    225x3
    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

    DC Stretches

    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


  16. Awsome PR man! Yea im with you on the deadlift platues. Keep killing it and youll smash your meet

  17. FINAL REVIEW:

    I'll break this down into several categories:

    Flavor: 9/10
    Very smooth and didn't taste overly artificial. It also was not overly sweet, which is usually the case with Watermelon flavors.

    Mixability: 10/10
    2 ice cubes, Blender Ball, shake, and it's done. No clumps at all and took about 20s to disperse.

    Energy/Focus: 8/10
    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.

    Thermogenesis: 10/10
    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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