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Kill With Power; Die!! Die!!
Topic Started: Jun 5 2005, 07:37 PM (10,163 Views)
Matt Frost
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Fuckin' SLAYER!!
I see that someone is still a fan of massive amounts of smileys.

First post, new board. I couldn't find my archived logs, and I haven't looked here yet. I will be upset if they are gone, but I will live, I suppose.

Event Day today, Sunday, June... fuck, I don't even know which day let me look... June 5th.

Before I start my log, a brief rant.

Why is it that everything that tastes good is fucking horrible for you, and everything that is good for you is something you wouldn't feed your dog?

Now, I normally love chicken caesar salads, but this one I got is just not good, the romaine lettuce is really bitter, and they cut the chicken so goddamned small that IT DOESN'T STAY ON YOUR FUCKING FORK!!!! I ended up picking the chicken out with my fingers and leaving the shitty lettuce in the tin, but I am still hungry. Why didn't I just stop on the way back at Wendy's and get my usual classic triple with cheese?

I wish I didn't have to worry so much about what I eat. I really have to force myself to eat healthy.

Anyway, rant off.

Axle Clean & Press:

empty axle x warmup reps, 10
85 x 1 clean, 5 presses
85 x 1 clean, 1 split jerk
151 x 1 clean, 5 presses
151 x 1 clean, 1 split jerk
195 x 1 clean, 3 presses
195 x 1 clean, 1 split jerk
245 x 1 clean, 1 push-press
245 x 1 clean, 1 push-press
265 x 1 clean, 1 push-press
265 x 1 clean, 1 push-jerk.

The next contest I am aiming for is in August in Maryland, and it has an axle clean & press (last event, I think). Now, my training partner says it's a max axle that starts at 250, but I think it's 250 for reps, 60 seconds. I have to clarify that with the promoter.

Stones:

165 x 1 press
165 x 3 loads, 54"
242 x 3 loads, 54"
308 x 2 attemps, no lap.

I haven't been committing myself enough on the stones. It's time I changed that. From now on, I am doing stones first, and I am going to really work technique on the lighter stones- 165, 242, 276- before I jump to the 308. I've gotten the 308 a couple times but I am not consistent with it, and like any lift I've ever done, if I don't work on it, I won't improve.

Super Yoke:

375 x 90'
465 x 60'
575 x 30'

This is the most I've done on the yoke since I fucked up my back. Back feels fine, and I am glad for it. I really need to train this as well, the yoke in Maryland is 780 for 60' followed by a 285/hand farmers' walk the same distance back. The 575 felt wobbly, but it's been so long since I did that weight, small wonder.

Yoke Cradle Walk:

375 x 60'
575 x not very far, like 5'. With work, I can smoke this. Using it to train for the 540 Conan's.

Not a bad workout, but spent a lot of time in between events and especially on the axle, with my Olympic coach (Yoda) showing one of my new training partners (the monstrous Doug Kirby) some clean technique. It was murderously hot out today, too, 85 degrees and humid. Just a nasty day and I think I got a mild sunburn.

Hello new board.
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Matt Frost
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I'm thinking about revamping my cardio days, because I hate cardio. I mean I like how I feel after I do it but I still feel like a gerbil on a wheel. So, I think I am going to reintroduce circuit sets on my cardio days- mostly cable work and dumbbells, light weight, high reps, no rest. Today I did chest and triceps, Wednesday I will do biceps and abs (shoulders and back get a lot of work during my Oly training).

So, the plan is, two quick cable circuits and 15 minutes of elliptical or treadmill. I am going to see how I feel this week and decide if I feel overtrained or not. I don't think, though, that I will as long as I don't use too much weight.

Today:

Chest Circuit- DB Flat Bench, Seated Bench Press Machine, Cable Flyes:

Yeah, I got a borthay coming up.

50's x 10, 130 x 10, 50/50 x 10
60's x 10, 150 x 10, 60/60 x 10
60's x 8, 150 x 10, 50/50 x 10

Tricep Circuit- Cable Pushdowns, Reverse-Grip Pulldowns, Rope Pushdowns:

70 x 10, 40 x 10, 50 x 30. RG pulldowns were too light.
90 x 10, 70 x 10, 60 x 20. That's better.
70 x 10, 90 x 10, 40 x 30.

Elliptical Walker:

15 minutes, avg. strides/minute 108, .70 mile distance.

I liked the workout, it only took 40 minutes, and I feel pretty good.
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Matt Frost
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Shit, I forgot to mention-

Stopped at my favorite fitness supply store and picked up the new Pure Power with Shannon Hartnett on the cover, and the new MILO with Zydrunas on the cover, and also, two CoC grippers- the trainer and the # 1.

Going to read up on just how I should train with them before I start.
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Caber McJock
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I agree
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Yeah, I got a borthay coming up.


HAHA
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Matt Frost
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I wonder how many new people will join this board and understand precisely zero of the old board references...

Ah, it's good to be elitist.
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Jamie
First Moderator on the SDF; first to have moderator title revoked.
I was thinking the same thing. :)
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Matt Frost
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Tuesday, June 7, 2005.

Made my way to Iron Sport feeling good, focused, and motivated. Snatch day. Didn't want to go in there like I did last week. I was even practicing my scoops to the power position with a broom handle at work today. Also kept closer tabs on my feet in the starting position as well as consistent hand spacing.

It paid off, as I had the power with some to spare. If anything, I overcompensated. Since it's a back-off week, my lifts were light, and I found myself on more than one occasion having to rein in the bar.

Snatches (weight in lbs.):

warmup, bar x 5
85 x 3
105 x 3
115 x 3
115 x 3

A vast improvement over last week as far as form and power, but my lockout needs work, and I need to learn to control my power on lighter snatches.

Snatch High-Pulls:

Each rep from the floor.

133 x 5, 5.

These were gravy. I've always executed snatch pulls fairly well.

Back Squat, high-bar:

bar x 5
135 x 5
205 x 5
275 x 5
325 x 5, 5.

Man... these felt heavy. I know they shouldn't, but I guess the pace was tiring. I'm wondering if I should ditch the Oly shoes. I like them for front squats but on back squats I have a hard time keeping the weight on my heels. I squat better barefoot or in good ol' Chucks. Thoughts?

RDL:

170 x 5, 5, 5.

Tried to do back extensions but my back felt really tight and tense, so I let them go. I need core work, and not just situps or back extensions either. Good article in Pure Power about functional core training, and I am going to implement some of those ideas into my training. Will probably talk to Reggie about it too.

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Jamie
First Moderator on the SDF; first to have moderator title revoked.
Yeah, man, dump the oly shoes for squats, I think. It's kind of like using plates under your heels on b.sqauts, and I hear that can be bad for your knees. Aside from that, it's just more natural to go flat foot/shoe. Looking good lately.
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Frozenkilt
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Lies. Lifting in olifting shoes takes getting used to it, but I of the buggered knees have no problem squatting in mine. They themselves will not force your knees forward or anything else. You just have to get used to the lift and realize that it's not an unstable surface.

If, however, you are more comfortable in Chucks and what have you, go with that. Even if it's just mental, it'll help you.

- Sean
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Matt Frost
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It's not that my knees hurt, I just feel like the lift in the heel pushes me forward and I end up using more lower back than I should. I think it's a mechanical problem, not a mental problem.

Believe me, I would love to be comfortable in my Oly shoes, but it's taking me longer to get used to it than it did for me to be able to hold a front squat with a clean grip...
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Caber McJock
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I agree
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I squat better barefoot or in good ol' Chucks.


There's your answer- whatever you like more is the way to go.
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Matt Frost
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I'm still not going to give up just yet. I know my core is the weak link in the chain, so I am going to work on getting that stronger. And I'm going to try and sit back more- maybe break out the box to help me. If all else fails, then I'll go back to Chucks. But I haven't exhausted all options yet.
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Matt Frost
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The last light day of Cycle 1. Next week things get tough again. Bring it.

For now, I will say, tonight was very decent. I worked in with Reg and Kirk on most of the exercises (cleans, pulls, and RDL's). We were all late to the gym. They had an engagement at a high school explaining strongman training to football players, and I was... well.. stuck in God-awful traffic.

Did some stretching and warm ups, both for loosening up and technique, and then, on to the routeen.

1. Cleans:

120 x 3
154 x 3
154 x 3
154 x 3

My technique is getting much better here. Again, I concentrated on taking the bar with a more narrow grip than I had used before, and bringing my feet in. This helps my scoops to the power position, gives me more upward leg and hip drive, and allows me to screw the elbows around much faster. I can feel my body acting almost like a whip, and the bar just floats right up. I am sure this will take a lot more work at heavier weights, but I wonder what it will feel like to handle my PR weight and then some with my newfangled technique. Next week I'm going to start with the squat cleans so I can get used to them before the weights get really heavy.

2. Clean Pulls:
184 x 5
184 x 5

Nothing special here. Used more of a Reggie style than a Nowack style.

3. Jerk from the rack:

Warmups 85 x 5, strict press.
154 x 5, push-press.
184 x 5, push-jerk.
194 x 3, push-jerk.
194 x 3, push-jerk.

Ah, I fucked up a little. The jerks were only supposed to be triples. Oh well. Also used a more narrow grip on these too, and found the upward drive to carry over more than if I took a wider grip. It's just hell on my wrists, but with some wrist stretching and perseverance, I will get used to it.

4. Front Squat:

133 x 5
159 x 5
159 x 5

First set I used a box to keep my spine straight. Didn't work as the box was too high. Reggie asked about it, I told him about my back discomfort, and he said what I was thinking- as long as you keep your elbows as high as possible your back will be straight. Next two sets felt fine with no box.

5. RDL:

170 x 5
225 x 5
225 x 5

All sets were supposed to be 170, but to keep the pace quick, Reg suggested 225 and that is fine by me. I felt the RDL regimen this first month was way too light anyway, but it's based off of my best clean, and that ain't exactly a lot.

I think I am going to scrap my plan to do circuit sets on my off Oly days, and stick with cardio instead. I may pick two days a week when not Oly lifting to do core work- one cardio day, and event day. Next month is going to be very challenging and I will need to get as much rest and recovery as possible.

Sunday is event day. Looking for deadlift, 12" log, stones, and possibly tire, if Craig is there. If not, then some runs with the yoke.

Also discussed the squat issue with Kirk and asked him what my problem was. Could it be a weak core issue? Foot stance? He gave me a couple ideas, such as using the same foot spacing as my front squat, and trusting myself to sit back more with the bar. I do well flaring my knees out and sinking my hips through my knees, but I stick coming out of the hole and that's when I tend to lean forward and use more lower back than I should. Kirk thinks it may be a weakness in the quadriceps, since the Oly shoes force more of the weight to bear directly on the quads at that point in the squat. We'll see how it goes Tuesday, when I am scheduled for 3 sets of 396 for 5 reps each.
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Jamie
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I'm liking the way this is looking for you, Matt. Your technique must be pretty good now.
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Matt Frost
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On the cleans, it's getting better. I am still relatively new to snatches, though. I still have a lot to learn. However, I always do well when I am on a set program- I know what my exercises, sets, and reps are, and I don't have to think about that. All I have to do is focus and make the lifts, do the work.
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Llamapower
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Not The Mama
How is your diet looking now Matt? You cleaned things up again?
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Matt Frost
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Well, I typed a huge response and tried to post it, but I wasn't logged in, and when I went back everything I typed was gone.

Just wonderful, I wasted five minutes of my break.

The diet could be better, but I haven't been thinking about it that much. I've been trying to eat more home-cooked meals but I am hardly ever home. I'm having a hard time waking up early enough to make breakfast again, though I don't sleep till noon anymore, I just feel incapable of getting out of bed before 8:30 or 9:00. So, yeah, my eating needs work. I have to trim up my portions and eat most of my carbs before and after training. It's going to take some work and discipline, and I can't find the will to do that right now. Wish I had a more positive answer, but the best I can do is tell you I'm trying- and at least I am not getting fatter.
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bigonlifting

Matt,
I just happened on to this discussion board a few weeks ago and saw all your entries. There must be hundreds of them going back months and months.
I have a question and I am being honest, not cruel.
We get about 75 years on this Earth, 50 of them awake. I read you are in your 30s, is that right?
So you have about 40 years left, if you lose some weight, about 23 of them awake. At this rate I figure if you are taking the time to hand write all this down at whatever gym you are lifting at, then going to a computer and typing it all into here, you will spend 2-3 years of your remaining years of life recording all this stuff just so some webmaster can wipe it out anyway. Sort of like a cyber sandcastle.
Why are you doing it?
I'd rather spend that time lifting, eating or enjoying sex.

Later Dude.
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Matt Frost
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bigonlifting
Jun 13 2005, 03:40 AM
Matt,
I just happened on to this discussion board a few weeks ago and saw all your entries. There must be hundreds of them going back months and months.
I have a question and I am being honest, not cruel.
We get about 75 years on this Earth, 50 of them awake. I read you are in your 30s, is that right?
So you have about 40 years left, if you lose some weight, about 23 of them awake. At this rate I figure if you are taking the time to hand write all this down at whatever gym you are lifting at, then going to a computer and typing it all into here, you will spend 2-3 years of your remaining years of life recording all this stuff just so some webmaster can wipe it out anyway. Sort of like a cyber sandcastle.
Why are you doing it?
I'd rather spend that time lifting, eating or enjoying sex.

Later Dude.

First of all, you can ask that question of anyone who posts a training log, or anyone who blogs at all for that matter. I mean, if you think this is bad, you should see the weeping poets over at LiveJournal who just broke up with their significant others.

But, I digress.

Why do I spend the time?

It's worth it.

I've gotten more help, advice, constructive criticism, and encouragement from the people here than anywhere else besides my gym. I've learned a lot from reading other people's logs, and some here would tell you that they've learned from mine. To me, the few minutes a day I spend posting here is worth it in the end. I still have plenty of time to lift, have sex, and eat, as well as wor a full time job and play drums in a metal band.

And one more thing- I remember my workouts, I don't have to write them down at the gym on paper, and I've managed to archive my last training log from the old board, so even if some cyber-armageddon happens or some webmaster wipes it out, I got it saved.

So... why are you asking me, and not the others who have been posting their logs far longer than I have?

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Matt Frost
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Event day all by my lonesome.

12" Log- weighs 100 lbs. empty.

100 x 1 clean, 5 presses
155 x 1 clean, 5 presses
200 x 1 clean, 5 presses
220 x 1 clean, 2 strict presses, 2 push presses, 1 push-jerk.
245 x 1 clean, 2 push presses.
245 x 1 clean, 1 push press, 1 split-jerk.

Quite a difference from the 8" log. The clean is easier, but the press is harder... well, moreso, it's harder to properly involve the legs because I have to lean farther back to keep the log on my chest. It will take some getting used to. I strict-pressed the 220 easily, but I couldn't do it with 245. Practice, practice.


Stones:

Warmups 165.
165 x 5, 5
242 x 2, 2, 2, 2, 2.

With the 242's, I would hoist the stone twice, and then wait 45 seconds, and go back and do it again. Next week I will go three sets of 3, and then hit the 275 for some singles.

Core work:

Swiss-ball crunches (don't laugh): 10, 10, 10. Did some neck bridges using the ball in between crunch sets, using my hands just to stabilize myself. That felt... interesting.
Med-ball ankle chops: 6-lb. ball x 10L, 10R, x 2, then one set of 10/10 with a 10-lb. ball.
Med-ball rotations: 25 lb. ball x 10 to the right, 10 to the left, x 3.

Wanted to do some 18" deads but I got a cramp in my left hamstring, probably from the ankle chops.

Set of 10 good mornings, bar only, to stretch the cramp out.

I hate being by myself but I made the best of it.

Took some measurements today:

HT: 6' 1"
WT: 345 lbs.
Neck: 24" at the base
Chest: 58"
Biceps: 20"
Forearm: 17" @ 1.5" below elbow.
Waist: 48" according to the tape but I wear 46 pants... THEY LIE!!!!
Thigh: 32"
Calves: 22"
Posing trunks: Purple, baby. Purple. Like Prince.



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Llamapower
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Not The Mama
Good idea with the stone work, I might try something along those lines myself. :)
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Matt Frost
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It was messy, Col... in the sense that I was sweating buckets. We've been having a badass heat wave here the last week or so, avg, temp 90 degrees Fahrenheit, humidity is just suffocating.

The stonework- I'm just trying to take some of the principles I use for training other lifts and apply it there, see if I make some progress. Once I get to the 275 and 308 stones, I am inconsistent with being able to place them, and in the case of the heavier stone, inconsistent with being able to even lap it. So, I'm going to try training stones similar to how I would do a deadlift routeen, and see what happens.
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Matt Frost
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Tuesday, June 14, 2005.

Didn't have to work today, and I think it made a difference because I was just on fire at the gym. Trained with Kevin and Reggie again, Kirk was in San Francisco for work (and was doing his workouts at the Sports Palace. Bastard.)

Warmed up- spent a good amount of time stretching my back.

Snatch:

88 x 3
110 x 3
125 x 3
133 x 3
153 x 3
153 x 3

Looking back at my chart, it seems I misloaded my last two sets by +10 pounds. No biggie. Snatches were dead-on except the last one of the last two sets, and that was due to getting tired. The pace tonight was very fast.

Snatch Pulls:

158 x 5, 5, 5.

These were splendid.

Behind-the-Neck Snatch Press:

85 x 5
95 x 5
105 x 5
105 x 5

Not too much struggle here, but one must be careful not to press too far back. This really hits my rotators and rear delts, but no abnormal pain as of yet.

Back Squat:

135 x 5
135 x 5
225 x 5
295 x 5
345 x 5
395 x 5
395 x 4, failed the 5th
395 x 5, last rep I stepped forward a bit, but I got it into the rack.

This was just a struggle. While I was doing the BTN snatch presses, Kevin and Reg were doing push-presses. Kevin attempted one of his lifts and tweaked his knee. When he tried to warm up for squats, he had trouble with 135, so it was just me and Reg. Reg was only doing triples and doubles, and I had sets of 5. So my rest time was pretty much his short set and the reloading of the bar.

I had gotten my first two warmup sets in while they were finishing their overheads, so my first set was at 225. I paid strict attention to form, foot spacing, breathing, and depth through all the sets, but especially on my first couple, where it was most important to get into the groove. And it paid off. The 225 set and the next two were solid sets. The first set of 395 was solid too, albeit I was beginning to struggle with it. Kirk said that this was going to keep me on the very edge of failure, so I expected it. The next set was absolute torture, as Reg was into his doubles by now and my rest time was quite short. The 4th rep I barely eeked out. I tried the 5th and couldn't get out of the hole. Kev and Reg were spotting, so it was no problem for them to move the bar to the rack pins. Then I realized I couldn't stand up. No injury, I just had nothing left in my legs. I crawled out of the rack and lay on the floor, nausea rising, pain riveting through my lower back, legs feeling like they were made out of lead. Reggie did his last two sets while I recovered. Then I went back and did my last set. It went better because I had a good 5 minutes of rest, but it was still tough, the last 2 reps especially.

RDL:

225 x 5, 5, 5.

I could barely walk into the shower at this point. Completely nd totally knackered. It felt like someone had taken a hammer to my legs and back and beat the shit out of me. Getting dressed afterwards was even painful.

On the ride home, though, the pain subsided a little, and my endorphines kicked in, and I was on a cloud. I don't know what it is, but there is no better high that I've ever had than after a brutal training session. I don't even remember the hour-long ride home. After I left, Reggie called to tell me that the first time he did this program, it destroyed him, but the rewards were worth it in spades, and not to give up. I guess he had never seen me like that tonight, and I really did feel utterly defeated physically when I crawled out of the gym. But I told him I had no intention of quitting the program, that I was looking forward to the next session, and that I was grateful for the chance to train with him.

I fucking love this and I will keep doing it until I am dead, even if at the end of a session it makes me wish I were dead.

Apparently this Sunday, we're going to do our event training at Nazareth Barbell. Now THAT is something I am stoked for.

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Frozenkilt
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Quote:
 
Apparently this Sunday, we're going to do our event training at Nazareth Barbell. Now THAT is something I am stoked for.


Mike Miller Madness!

And take some longer rest, hey? Looking crazy solid, Matt. How's the BW and diet treating you lately?

- Sean
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Matt Frost
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Hey Sean,

BW still hovering around 340-345.

I am putting more of a focus on my eating, too. I've been good for the past few days. I just have to keep on it and not give in to the quick and easy temptation. Yesterday I cooked off a lot of chicken and my own recipe sirloin burgers (1/4 pound patties made by hand mixed with eggs, organic bread crumbs, and soy sauce). I am saving money and doing my body more of a favor, and it's allowing me to eat smaller portions with food that my body will use more efficiently.

As for the rest, the workout is supposed to be brisk, as it's designed to hit your conditioning too. Reg was cracking the whip at me, not that I mind.
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