My Final Semester of Grad School

[Rodja]

I am 6 hours away from finishing my M. Ed. and will be done this December. This Spring/Summer has been extremely frustrating in terms of progress. I take a step forward and then a step backward. My last 2 logs have died because of, first, a nasty AC injury that took about 12 weeks of rehab to get ~90% of my strength back and, just recently, having to spend 10 days in Houston while my Grandma was in acute renal failure and, subsequently, a complete transplant.

I have managed a 3.1 GPA so far, which is VERY disappointing to me, but I will admit that I've been coasting for most of grad school.

Anyway, back to the point. My AC feels really good and I start the Fall semester tomorrow. I figured why not a nice log to go along with this event?

Recently, I've been reading A LOT of Joe DeFranco and used his flexibility routine as a staple for my back and shoulder problems. I still lift with more of an athletic mentality than a BB/PLer and have adopted, once again, his Westside for Skinny Bastards routine. I'm not a skinny bastard, but it's designed for applicable muscle/strength gains

8/23: Repetition Upper, Cardio

Foam Roll
Shoulder Pre-Hab

Incline DB Press (45): 70x10, 70x10, 70x9.5
Wide Neutral Pull-ups/Facepulls: BWx8/145x15, BWx6+2/160x12, BWx6+2/160x12
DB Shoulder Press: 55x12, 60x8, 60x8
Overhead DB Ex/DB Shrugs: 80x12/100x12, 90x10/110x12, 95x10/110x12

20 minutes power walking

Decent first session back in awhile. My diet during my time off was awful and gained a few lbs back and I could tell my strength was also down. No real pain or stiffness in my AC, but my back is a little tight from sleeping on a mattress that was too soft. It should loosen up with a little piriformis and glute rolling.

 

[Rodja]

Supplements:
2 Sesamin
Micellar Casein/Whey Blend
6-10g fish oil

I'm going pretty bare bones for awhile while I get back into the groove of everything.

 

[AE14]

What is the specialization of the med?

 

[Trauma1]

Good to see you posting, Rod. Congrats as well being in the final stride of attaining your M. E.d.!



-John

 

[Rodja]

What is the specialization of the med?

Ex Phys

 

[Rodja]

8/25: ME Lower, Core

Glute/Piriformis roll (w/ tennis ball)
Hip Flexor Stretches
Adductor/Abductor mobility drills

Box Squats: 225x3, 235x3, 245x3, 255x5
Walking Lunges: BW+120x10, BW+120x10, BW+120x10, BW+120x10
Hypers: BW+90x12, BW+115x10, BW+125x10
Crunches/Leg Lift w/ Hip Thrusts: 25/15, 25/15

Good session and this was my second time doing box squats and I really, really like them. I felt good hip burst out of the bottom and my back actually held up nicely. The only negative is the return of the douchebags at my gym.

 

[AE14]

Congrats man, it is always a long road, but well worth it.

 

[Rodja]

Congrats man, it is always a long road, but well worth it.

I'm looking at a PhD at some point, but I need a break.

 

[Rodja]

8/26: ME Upper, Cardio

Foam Roll
Shoulder Pre-Hab

Weighted Neutral Pullups: BW+10x5, BW+25x5, BW+35x3+3 negatives
Flat DB Presses: 60x17, 65x15
BB Rows/Rear Flys: 245x12/35x12, 245x12/35x12, 255x10/35x12
DB Shrugs: 110x10, 110x10, 115x10
Cambered Curls: 75x12, 85x10, 95x8

DC Stretches

Cardio

Starting to feel much better and my shoulder felt great. My ROM is getting better every session and I may start working up to ME on chest exercises in the near future. I'm going to stick with these lifts for the next few weeks until my overall strength catches u as I'm down about 10-15% on almost all lifts.

 

[Rodja]

8/30: Rep Upper

Foam Roll
Shoulder Pre-Hab

Incline DB Press: 70x10, 70x10, 70x11 (+1.5)
Neutral Pullups/Facepulls: BWx8/160x12, BWx8/160x12, BWx8/160x12
DB Shoulder Press: 60x10, 60x10, 60x10 (+2)
Overhead DB Ex/Shrugs: 90x12/110x12, 95x12/120x10, 100x10/120x10

Starting to really get everything rolling along now. I increased reps and/or weights on every lift and felt more "in the zone" than I have in awhile. I didn't have time to do cardio so I'll have to add in another session at some point later in the week.

 

[Rodja]

8/31: ME Lower, Core, Cardio

Foam Roll
Warm-Up

Box Squats: 225x3, 245x3, 255x3, 275x3, 285x3
Walking DB Lunges: 70x12, 70x12, 70x12
Hypers: BW+90x12, BW+115x10, BW+135x7 (weight slipped at the bottom of rep 8)
Standing Cable Crunches: 60x15, 70x15, 85x12

Cardio
20 mins treadmill

Every session, I increase my box squat capacity and I actually find them more comfortable than traditional squats. This session was quite grueling and my glutes are fried today, but in a good way. I've upped my protein as I've lowered my carbs to about 200g a day, which is low for me as I tend to coast at around 400-500g/day.

 

[Shininface]

Hey mate didnt realise you where doing WS4SB aswell.

How well did you find it supplemented your fight training in the past? (im pressuming you fight mma?)

 

[hardknock]

Glute/Piriformis roll (w/ tennis ball)

With a tennis ball? Can you elaborate on this. I have not seen it done or maybe I have and it is called something else?

 

[Rodja]

Hey mate didnt realise you where doing WS4SB aswell.

How well did you find it supplemented your fight training in the past? (im pressuming you fight mma?)

I used the older template, but not for long enough stretches to really comment on its efficacy

Glute/Piriformis roll (w/ tennis ball)

With a tennis ball? Can you elaborate on this. I have not seen it done or maybe I have and it is called something else?

 

[Rodja]

9/2: ME Upper, Cardio

Foam Roll
Shoulder Pre-hab

Neutral Pullups: BWx10, BW+10x5, BW+25x5, BW+35x3+3 negatives
Incline DB Press: 65x15, 65x15
DB Rows/Side Laterals: 150x14/30x12, 150x12/35x10, 150x12/35x10
Hammer Curls/Facepulls: 50x8/160x12, 50x8/160x12, 50x8/160x12

Static Stretches

20 min cardio on treadmill

Still chugging along each session. My shoulder was a bit tight today, but I loosened it up with some extra rolling along the anterior delt/bicep tendon. I wasn't able to get an extra rep on the pullups like I had hoped, but the 3 reps were much smoother compared to last week. Plus, I was able to hold the negatives much longer than last week. I did manage to move up 5 lbs on the incline DB press and made sure to use a few more warm up sets than normal to get extra bloodflow to my shoulder. By the end of the session, I was completely gassed out as I do almost every set to failure. I wasn't tired in a cardio sense, but my brain was fried after working all day and then immediately going to the gym (and with only a piece of Thermogum as my stims for the day).

 

[SpargelJanusz]

3.1 GPA, that is not so great. May u become better!

 

[DAdams91982]

Congrats man. Take a needed break. I am personally am stopping at the end of my Masters, which is about 6 months away.

 

[Rodja]

3.1 GPA, that is not so great. May u become better!

I admitted that, but it's because I'm burnt out on school and have been for some time now. I barely study for any of my classes (maybe 3-4 hours a week) and could easily have a 4.0 if I cared that much about it.

 

[hardknock]

Thanks, it was what I thought at first except I have seen it done with a large foam roller...

 

[Rodja]

9/4: Dynamic Lower, Cardio

Box Jumps: 36"x1, 38"x1, 40"x1, 42"x1
Bulgarian DB Split Squats: 50x8, 50x8, 50x8
SLDL: 185x8, 205x8, 215x8

Cardio
4 rounds heavy bag drills

I struggled to get a get burst into my jump and used mainly my flexibility to land the jumps. Also, my lumbar was a little tighter than usual ever after foam rolling and pre-hab.

 

[Rodja]

9/6: Repetition Upper

Foam Roll
Shoulder Pre-hab

Flat DB Press: 75x12, 75x11, 75x9
Neutral Pullups/Facepulls: BWx8/160x12, BWx8/175x12, BWx8/175x12
DB Shoulder Press: 60x12, 65x10, 65x10
Overhead DB Ex/DB Shrugs: 100x12/110x12, 100x12/120x12, 100x11/130x10

I felt really, really good during this session and advanced my lifts on DB shoulder press and facepulls. The thing I like most about this template is the emphasis on the rear delt/trap area to strengthen the rotator cuff muscles and to avoid strength/posture imbalances. My left AC is still not 100%, but I feel it getting stronger every week.

 

[Rodja]

9/7: ME Lower, Core, Cardio

Box Squats: 225x5, 245x5, 275x3, 295x3
Walking DB Lunges: 75x12, 75x12, 75x12
Hypers: BW+90x12, BW+135x10 (PR)
Standing Cable Crunches: 70x15, 85x15, 85x15

30 mins cardio

I'm really getting the groove in box squats. I could have gone a tad heavier, but my form was getting loose. By that, I mean that I was not driving forward with my hips and was mainly using my quads. I continue to move up in the supporting lifts and I know this is helping to increase the hip drive. One thing I did notice was that my hamstrings started to get very tired by the end of cardio. Not a cramp, but just general fatigue within the muscle group.

 

[Rodja]

9/9: ME Upper, Core, Cardio

Piriformis Release
Foam Roll
Shoulder Pre-Hab

Neutral Pullups: BWx8, BW+10x5, BW+25x5, BW+35x3, BW+45x3 (PR)
Incline DB Press: 65x15, 70x15
Supinated BB Rows/Side Laterals: 245x12/35x12, 255x12/35x12, 275x12/35x12
Hammer Curls/DB Shrugs: 50x10/120x12, 50x12/130x10, 50x12
Hanging Leg Raises: BWx15, BWx15, BWx15

20 min treadmill

BY the end of this session, I was extremely gassed, but I still set a PR on pullups and am seeing improvement in my presses. My lumbar tends to get cranky towards the end of the week because of the crappy chairs at work and I did some piriformis release to try to loosen it up, but to no avail. One of the PL guys I've befriended has a GF that's a chiro and am going to see her next week to work on it.

 

[JudoJosh]

subbed brutha!!! Nice to see you using the foam roller and doing rehab stuff pre workout. You don't see to many guys even doing warm up sets let alone foam rolling or shoulder/glute activating/mobility. May I ask, is your warmup routine something you put together yourself or are you following an already laid out one. Personally I pick and choose movements from Jim Smiths ACS manual but I sometimes feel I could be choosing better effective movements for the days workout.

 

[Rodja]

subbed brutha!!! Nice to see you using the foam roller and doing rehab stuff pre workout. You don't see to many guys even doing warm up sets let alone foam rolling or shoulder/glute activating/mobility. May I ask, is your warmup routine something you put together yourself or are you following an already laid out one. Personally I pick and choose movements from Jim Smiths ACS manual but I sometimes feel I could be choosing better effective movements for the days workout.

It's partially based off of DeFranco's agility/flexibility routines with some other foam roll movements and rotator cuff work. I had an overly internally rotated right humerus and have worked on correcting it for about 4 months now.

 

[Rodja]

9/13: ME Lowe, Core

Foam Roll
Pirifomis Roll
Agility Warm-Up

Box Squats: 245x5, 275x5, 295x5, 315x5 (PR)
Walking DB Lunges: 80x10, 80x10, 80x10
Standing Cable Crunches: 70x15, 85x15, 100x15
Hypers: BW+45x12, BW+90x12, BW+135x12

DC Stretches

I had to switch up my week due to some unforeseen events and I didn't even want to attempt to try to do upper at about 6 PM on a Monday. That would have taken far too long and been very frustrating. My strength on Box Squats is climbing every week as I really master the technique and start to drive through my heels and focus on my hips. I haven't really devoted too much time to squats over the past few years, but I'm really enjoying these and will definitely make them a staple.

 

[Rodja]

9/14: Rep Upper

Foam Roll
Shoulder Pre-Hab
Piriformis Roll

Incline DB Press: 70x12, 75x12, 80x8 (PR)
Pullups/Facepulls: BWx5+5/160x15, BWx5+5/175x15, BWx5+5/175x15
DB Shoulder Press:60x12, 65x10, 70x8
Overhead DB Ex/DB Shrugs: 95x12/120x12, 100x12/120x12, 105x10 (PR)/130x12

This was a fantastic session and hit two PRs while getting a great pump with solid endurance and focus. The pullups where done in a split method: the first 5 were wide, pronated and the second 5 were wide, neutral. I liked it a lot and was able to focus on the lat contraction much better. So far, my body is feeling great, but I plan to deload in about 4 weeks to avoid the injury bug

 

[Rodja]

9/16: Dynamic Lower, Cardi

Foam Roll
Piriformis Roll
Dynamic/Static Stretching

General Warm-Up

Box Jumps: 39"x2, 40.5"x1, 42"x1
Bulgarian Split Squats: 110x8, 120x8, 120x8
Pull Throughs: 100x10, 130x10, 145x10

Cardio

5, 5-minute rounds on heavy bag
Sprints:
10MPH, 0%
10.5MPH, 0%
11MPH, 0%
11.5MPH, 0%
11.7MPH, 1%
12MPH, 1%
12.2MPH, 1%

After this session, I was extremely gassed as I have not done anything will that kind of energy demand in quite some time. I honestly thought I was going to vomit a few minutes after I was done and then had an AWFUL crash afterwards. Everything was fuzzy, I could barely breathe, and I was slightly cold despite being outside in 90 degree weather. It faded after a few minutes, but I went home and immediately ate some fruit to get some glucose into my system.

 

[Rodja]

9/17: ME Upper, Cardio

Foam Roll
Shoulder Pre-hab

Pullups: BW+10x5, BW+25x5, BW+35x3, BW+45x3+3 neg
JM Press: 135x15, 145x15
Cable Rows/Seated DB Cleans: 200x12/20x10, 220x10/20x10, 220x10/20x10
Hammer Curls/Side Laterals: 50x12/35x12, 55x8/40x10, 55x8/40x10

Cardio
3, 5-minutes rounds heavy bag

My timing of this session was completely off, but I still had a great session. I didn't quite set any PRs, but I got a hell of a pump and I can definitely see some extra mass forming in my trap/delt area from the extra volume. The one down note was that my right anterior delt was giving me fits, so I didn't go as heavy as I possibly could on some lifts. This was also the first time I have done the DB cleans and I have to say they have given me some great mid-trap soreness. I'm also hoping that they help to strengthen the rotators some more and to alleviate this battle I've had with my rotators.

 

[Rodja]

I saw them live about a month ago for the second time and they were even better.

New Supplements/Protocol:
MAP: 2x/day (immediately upon waking and post-training)
WMS: 45g post-training (with MAP)
2 Erase
3 AT2
6 ArginoCarn/4.5g GPLC ~60 minutes prior to training
2 Scoops VasoCharge (as needed)

I'm cruising right around 210 first thing in the morning and have been killing the weights lately. Hopefully, this allows me to continue this and advance even further.

 

[JudoJosh]

I have been reading alot if good reviews on erase and was considering picking up a bottle before the sale is done. Interested to see how you like it.. Also the WMS isn't paleo friendly is it?

 

[Rodja]

9/20: ME Lower, Cardio

Box Squats: 225x5, 245x5, 275x5, 315x5, 335x5 (PR)
Reverse BB Lunges: 95x16, 135x16, 155x16
Hypers: BW+45x15, BW+90x15, BW+135x12

Cardio

1, 10-minute round bag drills
1, 5-minute round bag drills
1, 3-minute round bag drills

Still going strong and gaining strength. I haven't been eating to gain excessive mass, but I have been consuming enough calories to pack on some quality LBM. However, I've also been kicking up the cardio and trying to get some level of conditioning back.

 

[Rodja]

I have been Seinfeld alot if good reviews on erase and was considering picking up a bottle before the sale is done. Interested to see how you like it.. Also the WMS isn't paleo friendly is it?

WMS is about as non-Paleo as it gets. It is a corn derivative afterall.

 

[JudoJosh]

WMS is about as non-Paleo as it gets. It is a corn derivative afterall.

That's what I had though.. Are you just using it around your workout?

 

[stxnas]

You guys and your crazy diets

I've never heard of 3/4 of these diets that I come across on the boards.

 

[Rodja]

That's what I had though.. Are you just using it around your workout?

Just immediately post.

You guys and your crazy diets

I've never heard of 3/4 of these diets that I come across on the boards.

I learned about it from my BJJ instructor and he swears by it for allergy reduction, which is 90% of the reason I follow it.

 

[stxnas]

Thanks for sharing that. I might have to look into it. I didn't have allergies until I moved to Central Florida. They've been awful ever since.

 

[Rodja]

Thanks for sharing that. I might have to look into it. I didn't have allergies until I moved to Central Florida. They've been awful ever since.

I don't follow it 100% as I include tubers and rice, but I don't eat gluten or oats, corn, and little dairy.

 

[Rodja]

9/21: Rep Upper, Core, Cardio

Foam Roll
Shoulder Pre-hab

Incline DB Press: 75x12, 80x10, 85x8 (PR)
Pullups/Seated DB Cleans: 6+6/25x10, 6+6/25x10, 6+4+2/25x10
DB Shoulder Press: 60x12, 70x10, 75x8 (PR)
Pressdowns/DB Shrugs: 190x12/120x12, 195x12/130x12, 195x12/130x12
Standing Crunches: 85x15, 100x15, 100x15

Cardio
4,5-minute rounds heavy bag

Long, tough session, but I felt great throughout the entire time thanks to some ArginoCarn and GPLC. I just kept humming along through my lifts and cardio, but ran out of time. Plus, I started to get a bit of a hip flexor issue from kicking drills. Overall, my cardio and strength have really started to kick up a notch lately while I have an eye on competing some time in the Spring. I do know that I'm a ways off from that in terms of weight and conditioning, but I have plenty of time to get there.

 

[Rodja]

9/23: Dynamic Leg, Core, Cardio

Lower Pre-Hab
Piriformis Roll

Hassock Box Jumps: 33"x2, 35"x1, 37"x1
Dynamic Squats: 135x3x8 (30s rest)
Pull Throughs: 130x10, 145x10, 160x10
Trunk Rotations: 70x12, 70x12, 70x12

4, 5-minute rounds heavy bag

9/24: Max Upper, Cardio

Foam Roll
Shoulder Pre-Hab

Pull-Ups/Dips: BWx6/BWx12, BW+10x5, BWx12, BW+25x5/BW+25x12, BW+35x3/BW+35x10, BW+45x3/BW+45x10, BW+50x3 (PR)/BW+50x10
JM Press (w/ Fat Gripz): 135x15, 155x15, 165x15
BB Rows/Side Laterals: 275x10/40x10, 275x10/40x10, 275x10/40x10
Hammer Curls/DB Shrugs: 55x10/120x12, 55x10/130x12, 55x10/140x10 (PR)

DC Stretches

5, 5-minute rounds heavy bag

 

[Rodja]

9/27: ME Lower, Core

Deads: 315x5, 365x3, 385x3
Walking DB Lunges: 80x12, 80x12, 80x12
Standing Cable Crunches; 100x15, 105x15, 105x15
Hypers: BW+45x15, BW+90x15, BW+135x12
Hanging Leg Raises: BWx12, BWx12, BWx12

My lower back is completely fried after this. That is all...

 

[Rodja]

9/28: Rep Upper, Cardio

Flat DB Press: 70x15, 80x12, 90x8 (PR)
Wide-Overhand/Neutral Pullups/Facepulls: BWx6/6/175x15, BWx6/6/190x12, BWx6/6/190x12
DB Shoulder Press: 70x12, 75x8, 75x9 (PR)
Pressdowns/DB Shrugs: 190x12/120x12, 195x12/120x12, 200x12 (PR)/120x12

3, 5-minute rounds heavy bag

A fantastic session in both pump and strength. My endurance has really kicked up since I started taking GPLC last week and I find myself energized even if I feel awful and lethargic prior to dosing. I will begin my deload in a couple of weeks to keep the CNS fresh and to give my shoulder some active recovery.

 

[stxnas]

From your numbers, it looks like your shoulder is doing alright, no?

 

[Rodja]

From your numbers, it looks like your shoulder is doing alright, no?

Yes, it's doing much better, but I'm going to do a deload just to be on the safe side. The lowered volume and pre-hab have helped to strengthen the AC joint, yet also allow for some great strength gains lately.

 

[Rodja]

9/30: Dynamic Lower, Cardio

Pre-Hab

Hassock Box Jumps: 36"x3, 39"x3, 41"x2, 44"x1, 44"x1
DB Stepups: 60x6, 60x6, 60x5
GHR: 6, 6, 6

DC Stretches

6, 5-minute rounds heavy bag

 

[Rodja]

10/1: ME Upper, Cardio

Pre-Hab

Pullups/Dips: BWx8/BWx15, BW+10x5/BWx15, BW+25x3/BW+25x12, BW+35x3/BW+35x12, BW+45x4 (PR)/BW+45x12
JM Press (w/ Fat Gripz): 135x15, 155x15, 185x12
Cable Rows/Seated DB Cleans: 220x10/30x10, 220x10/30x10, 240x10/30x10
Hammer Curls/Front Raises: 60x8/30x12, 60x8/30x12, 60x8-drop-30x12/30x12

DC Stretches

6, 5-minute rounds heavy bag

 

[JudoJosh]

What do you usually do for deload? Do you stick with same routine and just cut down on the weight or is it an entirely different one?

 

[Rodja]

What do you usually do for deload? Do you stick with same routine and just cut down on the weight or is it an entirely different one?

I take my working sets and do 50-60% of that weight with he same rep scheme. I also do light cardio on a treadmill for about 60 minutes total throughout the week. This is a big testing week and I need the extra rest, less caloric output, and higher caloric intake throughout the week. I have been dragging throughout the day and am kinda fuzzy while training.

I won't be putting up my routine for this week since it's just an active recovery week with minimal strain.

 

[Rodja]

10/11: ME Lower, Cardio

Piriformis MFR
Foam Roller

Sumo Deads: 385x3, 395x3, 405x3
Walking DB Lunges: 80x12, 80x12, 80x12
GHR: BWx6, BWx6, BWx6

DC Stretches

Cardio

5, 5-minute rounds heavy bag

This was the first session where I have worn Chuck's while doing deads. The feel was completely different and I was able to really take advantage of my burst without losing it. Up until this point, I had been doing them in my running shoes and I could always feel a bit of instability coming out of the hole. I also have very, very little back strain after this session compared to previous one's.

All-in-all, if you're serious about deadlifts and/or squats, get yourself a pair of Chuck's.

 

[Rodja]

10/12: Rep Upper, Cardio

Foam Roll
Pre-Hab

Incline DB Press: 80x12, 85x10, 90x8 (PR)
Pronated+Neutral Pullups/Facepulls: 6+6/160x12, 6+6/160x15, 6+6/160x15
DB Shoulder Press: 70x12, 75x9, 75x8
Pressdowns/DB Shrugs: 190x15/120x12, 190x15/120x12, 190x15

DC Stretches

Cardio

5, 5-minute rounds heavy bag

Great session. I think the deload was the perfect thing for me as I have felt refreshed and energized throughout each session. I set 1 PR and tied another (DB Shoulder Press) and had minimal shoulder discomfort. Another thing that I have really noticed from Monday' session is that I have a lot of erector soreness, but no pain in terms of stiffness or discomfort in my hips, which has been a plague for quite some time now.