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Rodja's FlashOver Log

SweetLou321 said:
i agree with you 100%, esp on 5/3/1 where ur last set is a near max rep set....i tried 1 scoop of ASGT before squats and it ruined my workout bc it left me out of breath before my legs were tired. so this doesnt have that effect on you?
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I was winded after my last set of deads, but that's to be expected. Other than that, no, it didn't kill me (in terms of the overworked feeling). I was a little gassed out in terms of strength, but it wasn't due to the stim and feeling out of breath.
 
12/6: Military, Conditioning

Foam Roll
Pre-Hab

Standing Military: 125x3, 135x3, 145x4
Dips: BWx10, BW+35x10x4
Neutral Pullups: BWx10x5 (50 total)
Pressdowns/Facepulls: 190x20/190x12, 190x20/190x12, 190x20/190x12

DC Stretches

Great lifting session with total focus today. No pain in standing military or the dips and I was able to find my groove and stay there the entire time. I struggled last week with dips, but I did much better this week. I used a body bar to roll out my back during pre-hab and I think that helped to loosen up the fascia by the lat tie-in and the traps. So far, this first microcycle has been a huge success.

Conditioning

10 hill sprints
9:45

There's a hill right where I live that is the length of a short side of a city block and about a 7% grade. I sprinted up and jogged back. It was another beautiful day outside and there was just enough of a headwind to make it more difficult on the sprint. I did much better than I expected to do and I really credit the FO for pushing me along for this whole training day.
 
12/7: Squats

Pre-Hab
Warm-Up

Squats: 245x3, 255x3, 275x6
Walking DB Lunges: 70x16, 70x16
Good Mornings: 115x10, 125x10, 135x10
Incline Sit-Ups: BW+25x8, BW+25x8, BW+25x8

DC Stretches

My quads were tired the entire session and I didn't have the burst that I usually have. I also couldn't really sit back into the squats and drive with my hips. My psoas was tight until the very end of the session and it hampered my day. Honestly, I'm actually surprised that I had that good of a session as I was tired the entire day and my nutrition wasn't as solid as it usually is. That is a credit to the FO as it was the reason I was able to perk up and get going during training. Starting to really get the groove in the GM and really pop up.

I'm heavily contemplating reducing my leg training since I'm also incorporating Prowler pushes and tire flips. It may slow the raw strength gains, but I'd much rather get my conditioning to my previous levels than add 5-10 more lbs to my squat.
 
I went for a nice jog yesterday and decided to push myself harder than I have been lately when it comes to steady-state cardio. I'm not sure of the actual distance that this route was, but I took off over 3 minutes on my time from just a few weeks ago. The last third or so is mainly uphill, so it was really challenging to keep up the pace I had set.

However, I did notice that I had dead legs the rest of the day. I'm going to take today off from any sort of cardio, but will still lift. I plan to do some form of conditioning tomorrow, but it might be something with less leg impact than a Prowler or tire flips.
 
12/9: Bench

Pre-Hab
Rotator Warm-Up

BP: 165x3, 175x1, 185x1, 190x5
Incline DB Press: 70x10, 70x10, 70x10
Wide Pullups: BWx10x5
BB Rows: 275x10, 295x10
Supinated Scapula Adductions: 50x10x3
DB Curls: 40x10, 50x8

Well, I've tried over and over and over and I'm now done with Flat BP. Between the decade old clavicle break, the injured AC, and my long reach, it isn't advantageous to do them. From now on, I'll be subbing JM Presses, 2-board Presses, and Incline Presses as the main chest lift. I'll also continue to do Dips as a supplemental lift as they cause me no pain. The rest of the session was mediocre as I was still bummed and in some pain from the BP. Not a big deal, though; another lesson learned in the journey.
 
Rodja said:
11/16: Rep Upper

DELOAD

Incline DB Press: 50x15, 50x15, 50x15
Wide Neutral Pullups/Facepulls: 6/115x15, 6/115x15, 6/115x15
DB Shoulder Press: 45x15, 45x15, 45x15
Pressdowns/DB Shrugs: 115x15/70x15, 115x15/70x15, 115x15/70x15

First session of the deload. Just a basic day with 50-60% of normal weight and really focusing on technique and M-M connection during this. Also, trying to keep the joints healthy with regular MFR and stretching.
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good start bro, how do you feel when the workout is complete?
 
How long have you guys been training and doing MMA ? I saw my first live fight few months ago..it was sick! Loved it.
 
12/10: Conditioning

Dynamic Stretches
Warm-Up

Jumping Jacks
Skips
Light Sprint

Prowler Pushes
10x40M (+100 lbs)
10:15

I was really trying to get this in 10 minutes flat, but I had very little quad burst. I was trying to do some sprints at about 70% and I just couldn't get firing. I still was close to the time I wanted, but still a disappointment. My body is having a rough time adjusting to the new training routine and I'll have to play with everything from now on in order to keep my body relatively fresh.
 
12/11: Deads, Core

Pre-hab
Warm-up

Deads: 365x1, 375x1, 385x1, 395x1, 405x6
Hanging Leg Raises: 15, 15, 15

DC Stretches

I was so tired during this session. I wasn't able to get my groove and my right hip flexor/psoas were very tight. I gave it my all on the last set of deads, but I still fell short of my goal (7). That being said, this was a successful microcycle that I will have to tinker with a tad to stay fresh for my conditioning sessions as well as MMA.
 
Rodja said:
12/10: Conditioning

Dynamic Stretches
Warm-Up

Jumping Jacks
Skips
Light Sprint

Prowler Pushes
10x40M (+100 lbs)
10:15

I was really trying to get this in 10 minutes flat, but I had very little quad burst. I was trying to do some sprints at about 70% and I just couldn't get firing. I still was close to the time I wanted, but still a disappointment. My body is having a rough time adjusting to the new training routine and I'll have to play with everything from now on in order to keep my body relatively fresh.
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How long have you been using a prowler for? I am looking to get someone to weld me up one for next summer.
 
JudoJosh said:
How long have you been using a prowler for? I am looking to get someone to weld me up one for next summer.
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Not very long. I know that my body is still adapting to the neural overload that it creates. The best way to describe it is the bastard child of a sprint and a walking lunge.
 
Sad to say this is the first post for me in this log.

Been slacking!

Any issues or anything as of yet?
 
custom said:
Sad to say this is the first post for me in this log.

Been slacking!

Any issues or anything as of yet?
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Everything has been going great. This version mixes much better than the GMS and the pumps are still great. This week is a deload week, but I've increased the amount of cardio and conditioning along with MMA :dance:.
 
Rodja said:
Not very long. I know that my body is still adapting to the neural overload that it creates. The best way to describe it is the bastard child of a sprint and a walking lunge.
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I want one badly but shipping is a killer! Right now I have a dragging sled and when I get in the mood and push it but I can only push it from one postion. Sort of like plate pushing. I want a prowler to see how it is to push with more of an upright postion
 
OK, this has been another deload week for weights, but I have really hit my conditioning very hard the past 10 days or so. I've had 2 sprint sessions, 2 Prowler sessions, and 1 sparring session. Each time, I noticed that my times were reduced (sprints/Prowler) or my work capacity increased (MMA). I was actually able to go 5 straight rounds without feeling like I was about to die and kept a good pace the entire time.

I have ~4 servings left and will wrap up the log on Friday.
 
12/20: Military, MMA

Standing Military: 115x5, 125x5, 135x6
Dips/Wide Pullups: BW+50x8x5/BWx10x5
Pressdowns/Facepulls: 80x12/80x12 90x12/80x12, 90x12/80x12, 100x12/80x12

DC Stretches

MMA

Cardio felt pretty good throughout both the weights and the MMA. I've been very successful at dropping some weight over the past month while still gaining strength and endurance (started at 212 and down to 204).
 
I've finished my container and here is my overall review:

STRENGTH: I didn't see any great strength gains that I can't attribute to anything beyond training adaptations. However, that is really not the scope of the product. 5/10

ENDURANCE: This was a high point for this. I noticed some great gains in cardio and a greater threshold for work. 8/10

PUMPS/VASCULARITY: Another solid part of the formula. Great vascularity in the arms and delts along with a great pump on a program with little emhpasis on a pump. 8/10

ENERGY: This was hit or miss; some days I was really ready to go, but there were other times that I didn't feel much. One thing I really recommend is to wait about 90 minutes after a meal before consuming the FO. Also, there was not a heavy crash from the 1,3D. 7/10

Would I recommend this, yes. It is a very solid overall formula that mixes well and tastes good. Add in the fact that it is very cost-friendly and you have a winner.

OVERALL: 7/10

Side note: I really like the solubility from the Glycine as opposed to the WMS.

To Matt and Omega, thank you for allowing me to log this and kudos for making a solid pre-training product.
 
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