| Kill With Power; Die!! Die!! | |
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| Tweet Topic Started: Jun 5 2005, 07:37 PM (10,153 Views) | |
| Matt Frost | Oct 7 2005, 06:08 PM Post #251 |
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Fuckin' SLAYER!!
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Nick, that link- is that the one to the pro photographer or was that the ones your wife took? |
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| Matt Frost | Oct 7 2005, 06:16 PM Post #252 |
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Fuckin' SLAYER!!
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Thursday Night: Things went much faster this evening, and for that I am glad. The platform wasn't as crowded. Snatches: I alternated between power snatches and full snatches from the hang. warmup 89 x 4 (one power, one hang, one power, one hang). 110 x 6 120 x 6 120 x 4 Nothing major here, technique was tight. I keep thinking, damn, this is light, but it is around 70% of my best snatch to date. Front Squats: 145 x 10 165 x 10 165 x 10 165 x 10 I wanted to make these up from Tuesday, and also test out my knees. I didn't want to attempt side lunges. There was almost no knee pain at all- except for the last three reps, but it didn't have a chance to develop. I am thinking it's form-related, as I got a little sloppier in my form when I started to fatigue. If I stay tight, keep my head up, and the bar as far back as I can get it, there's no pain in the knees to worry about. Cable Lat Pulls, chin grip: 120 x 12 120 x 12 120 x 12 Lying Leg Curls: 120 x 12 120 x 12 120 x 12 Barbell Curls: 55 x 12 65 x 12 65 x 12 Stretch and rotations, done. Total workout time, one hour. Shweet. |
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| Matt Frost | Oct 10 2005, 05:34 PM Post #253 |
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Fuckin' SLAYER!!
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No events this weekend due to car issues, but I took care of them and I'm back on course. |
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| Matt Frost | Oct 12 2005, 04:08 AM Post #254 |
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Fuckin' SLAYER!!
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You know what I hate? When you type a post, and hit the wrong button or key on your keyboard, and it goes back to the previous page, but when you click on the "forward" arrow on your browser, the text you just spent 20 minutes typing is gone. [/rant] Anyway... Tonight's training was tough. I wasn't in the mood to lift, though I tried like hell to put myself in that mood. I was just tired. Also had to wait to get started because traffic sucked and I was late to the gym. Would have been rude to cut in on the platform with warmups and light weights when the Nowacks were already on to heavy work sets. So, I stretched and did my warmups wherever I could, stealing the lighter bumpers when they were done with them. Cleans: (1st rep power, 2nd hang into full squat). warmup 50kg x 6 60kg x 6 60kg x 4 72kg x 4 72kg x 4 The good- my wrist didn't hurt, and I did well getting the bar to rack across my delts and collarbone. The bad- my left knee wasn't liking the full cleans even though I spent extra time warming it up. Bench Press: warmup 135 x 10 165 x 10 185 x 10 195 x 10 195 x 10 Barely eked out the last two on the last set. My left shoulder is telling me I went out of my groove a little there, but I still felt most of the work in my chest and a little in my tri's. Back Squat: warmups bar x 5, 135 x 5, 225 x 5 315 x 10 340 x 10 370 x 10 Fucking ouch. I couldn't move. To try and walk would be useless. I had to lean on the rack after the 340 set and I wondered in my head, shit, can I handle 10 reps of 370? After the blood returned some much needed oxygen to my quads, I shuffled over to a plyo-box and sat for a few minutes. The cool thing is that, though my left knee protested a little bit during warmups, it didn't give me much trouble once I got into my work sets, and by the time I hit my last set, I didn't notice any odd pains at all. When I got under the 370 I said to myself, I will complete ten reps even if it takes me 15 minutes, but I will do it. Took me maybe 45-60 seconds, but damn, it felt like 15 minutes. I paid more attention to breathing on this set, taking some mega-gulps of air before lowering the weight. It helped a lot, as I didn't feel lightheaded afterwards- just nauseous and numb from the waist-down. Push Press: 135 x 4 155 x 4 185 x 4 The workout called for 185 x 4 x 3 but I had no legs left. None. And my pressing strength was waxed from the benching. I looked at the rest- assistance work- and I said, fuck it. I hate this program. I spent about 5 minutes discussing things with Dr. Kirk, and I've decided to bag this starting next week. Several reasons- 1. It takes forever to finish a workout. This might be fine for a college athlete who has 2 hours to kill in the gym, but I always like being done within 90 minutes, max, unless it's event day. 2. I am the only one doing this- Kirk and Kevin aren't. Reggie is occupied with football season at Villanova and he hasn't been coming to Iron Sport. The last program rocked because all four of us were on it and we trained together. I miss training with a group. 3. What am I getting out of this plan? The pluses- conditioning and muscular endurance. The minuses- I'm not gaining strength from it. I am not losing any weight from the extra burned calories. And with the volume, it's impossible to do all of these sets with a minimum rest time. So I end up spending a lot of extra time in the gym. I figure, if I go back on the Nowack's routeen for a few months, I can (A) burn through the sets/reps faster and keep up my conditioning, and since it's not high reps, I'll recover faster except on max effort days. I'll increase my strength. I would like to be able to front squat 180kg again- and regularly. And the time the overall workout takes will be less. Here's the plan, if I remember correctly: Day 1: Snatches (and I will do pulls after the bros. start out-maxing me) Front Squats (my modified plan will sub in heavy back squats on even weeks) Bench Press (alternating incline/flat benches- may keep this high rep to build some chest) Bent-over Axle Rows- mostly for grip work. Abdominals Day 2: Cleans (even weeks, clean & jerk) Deadlift (my modification- the Nowacks back squat on this day. On front squat weeks, heavy DL's, and on back squat weeks, RDL's). Overhead Press Movement (on odd weeks with no jerks) Seated Rows (will alt. with heavy lat pulls) Calf Presses Abdominals Day 3: Events. Sets and reps are pretty much to be determined, but since it's mostly a strength program, it will me 5 or less on most sets. Weights will be cycled to avoid overtraining. Now that I have a better idea of how calculations and periodization works, I can apply it to this regimen, whereas I had no clue about this last year. Most importantly, I will be back with a group that knows how to keep the train running on time. |
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| StrohPA | Oct 12 2005, 04:40 AM Post #255 |
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Fresh out of jail
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Matt, Looks like a pretty good program, one that I might just have try out after Im done my current training cycle which concludes in two weeks. How will you go about cycling the weight percentages used? -Craig |
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| Matt Frost | Oct 12 2005, 02:24 PM Post #256 |
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Fuckin' SLAYER!!
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I just have to keep a written log so I know what to do from week to week. The way it usually works is, if you squat heavy one week, deadlift light on that same week, and vice-versa. So for me, the weeks I front squat, I'll deadlift heavier, and when I back squat, I'll lighten up on the DL's or do RDL's. The weights are more rounded off instead of exact percentages. On the Oly lifts, I can alternate between full snatches and shrug-drop hang snatches and pulls. For clean & jerk, the weight will be lighter than if I were just doing cleans or pulls. But, keeping track of the weight is key, and I'll need a hard copy of what I did in week 1 so I can determine what weights I will use in week 2. |
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| Matt Frost | Oct 14 2005, 02:31 PM Post #257 |
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Fuckin' SLAYER!!
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Thursday's training: Snatches: 40kg x 1 power, 1 hang, 1 full 60kg x 1 power, 1 hang, 1 full 65kg x 1 power, 1 hang, 1 full 70kg x 1 power, 1 hang 79kg x 1 power 90kg x 1 power for a nice 15-lb PR!!! Snatch Pulls: 100kg x 3 100kg x 3 Deadlift: 225 x 5 315 x 5 405 x 3 495 x fail, legs were still toast. All hook gripped, though, except for the last one. Lat Pulls: 140 x 12 170 x 10 200 x 8 220 x 5 220 x 5 Barbell Curls, Strict: bar x 12 65 x 12 85 x 12 95 x 10 Last few of the 95's were cheated a little bit. Machine Crunches: 80 x 12 80 x 12 80 x 12 It was nice to be free of that program I was on. Some elements of it I will keep, but it was just refreshing to get my training done in a reasonable amount of time. I really need to work on my deadlift again. I've neglected it for a long time and my form has completely gone to shit. I am pretty jazzed about the 90kg snatch, and 100kg is a foreseeable goal. |
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| Frozenkilt | Oct 14 2005, 03:06 PM Post #258 |
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Online douche. GOLD! I need more Gold
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A 90kg power snatch is badass. Why didn't you hook the 495? - Sean |
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| StrohPA | Oct 14 2005, 05:20 PM Post #259 |
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Fresh out of jail
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Hell yeah on the power snatch pr man! -Craig |
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| Matt Frost | Oct 14 2005, 11:43 PM Post #260 |
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Fuckin' SLAYER!!
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I don't know, really. I've done it before. But, there was so much fucked-upedness going on with my DL form in general, I don't think it would have mattered. I've neglected this for too long, I'm really going to start focusing on it. For the next three months, my goals are- 100kg snatch 545 deadlift 120-125kg clean & jerk 545 back squat 180kg front squat 275-300 bench press 300 overhead with a log or axle 300# stone with regularity Lap the 330# stone 285 farmer's for 75' Continue to clean up the diet. This is all doable, in fact, some of this I've done before. The boldface items are the ones I will be giving most of my focus to. This winter it's time to take what I've learned and apply it to what I need to do. Static strength has to go up. Grip must improve. I have an open field ahead of me- I have the time, I am not injured- nothing is standing in my way. I just have to do the work. |
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| Frozenkilt | Oct 15 2005, 12:48 AM Post #261 |
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Online douche. GOLD! I need more Gold
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Hoo-Rah! - Sean |
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| Jamie | Oct 15 2005, 07:02 PM Post #262 |
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First Moderator on the SDF; first to have moderator title revoked.
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I'm sure once you get that technique together you'll hit 545. |
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| Matt Frost | Oct 15 2005, 11:07 PM Post #263 |
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Fuckin' SLAYER!!
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It's so nice when I plot out a list of goals and the next day, I hit one of them. Events today. First time the sun has been seen in a week. A gorgeous day, not too hot. Perfect for training. Warmed up with some light clean & jerks- 40kg x 3 40kg x 3 60kg x 2 60kg x 2 60kg x 2 Craig was working on his squat clean technique, and I was just trying to stay warm and limber, waiting for Walt and Dr. Kirk to arrive. After waiting all that time, they weren't even going to train log. And we had it all set up for them too. 12" Log Press: 100 (empty log) x 1 clean, 2 push-jerks, 3 split-jerks 100 x 1 clean, 2 push-jerks, 3 split jerks 144 x 1 clean, 2 push-jerks, 2 split-jerks 144 x 1 clean, 2 push-jerks, 2 split-jerks 144 x 1 clean, 1 push-jerk, 1 split-jerk 194 x 1 clean, 1 push-jerk, 1 split-jerk 214 x 1 clean, 2 push-jerks 240 x 1 clean, 2 push-jerks 260 x 1 clean, 1 push-jerk 280 x 1 clean, missed the lockout. 280 x 1 clean, 1 push-jerk for a PR on the 12" log! 300 x 1 clean, missed the lockout 300 x 1 clean, missed the lockout by a fraction of a hair. It was close. The first 280 I did sans wrist wraps, and right before I locked out, my left wrist just felt like it was going to sprain on me. I dropped the log and got out the Inzer wraps, and hit it again. Clean was smooth, the first press attempt didn't go, so I refocused and gave it more leg drive and really drove under and made the lift. It was pretty solid, and I felt good for 300. On both cleans, I gave it two press attempts. The first round was abysmal, barely getting it past my face. The second time around, I fought it viciously, using more leg drive. The last press attempt was so very close, had I timed my drop-under a little better I'd have scored a huge PR... either way, I am knocking on that door, and I am confident that next max effort day, 300 pounds is going up. So... just to torture myself, I did another overhead event. Viking Press: plate weight only 180 x 5 230 x 5 270 x 5 270 x 10, PR for reps! We broke out the scale and weighed the apparatus with 270 on it at the handles, and Kirk estimated that it was actually about 260 or so at the handles. Still, I didn't think I'd be able to drill out ten reps after the log event. I figured, what the hell. I wasn't expecting much, and it's rare that we break out the Viking Press. Ended up with another PR. I love days like this. Farmer's Walk: weight is per hand 85 x 75' 185 x 75' 255 x 75' That felt good too. I am not sure, since I wasn't timing myself, but I took the 255 down at a fairly brisk pace. I am going to have to bust out the stopwatch next time. Craig took an absolutely monstrous run, getting about 60' or so with 280 per hand, and the kid only weighs 200 freakin' pounds. Fucking psycho. Tire Flip: 927 x 3 Just took a whack at The Pig since it was there. First time I've ever done a triple right off the bat. Usually I have to work my way up to it, and sometimes I bomb the first rep. Walt did 16 flips. What a tank. Keg Press: 185 x 1 Again, since it was out... why not? Kirk was doing yoke and keg carry medleys, but I wanted to save some energy for the stones. Stones to a 54" platform: 165 x warmups, 2 places, 1 standing press 242 x 3 308 x lap, no place 308 x 1, much easier. 330 x lap, which is another PR (heaviest stone lapped), and got about halfway up with it too. 330 x lap, but I spent too much time getting it set to have much of a chance placing it. My technique is improving, and I am pulling the stones higher to my chest. I am not sitting so deep in the hole anymore, and I can place the 242 in one fluid motion now. The 308 is becoming a regular occurrence, but I'll wait a few weeks before I claim that goal as completed. I can't complain one bit about today. Already, one of those goals I set last night has fallen- I lapped the 330 stone twice. Not feeling any out-of-the-ordinary pain, no twinges in my knees, my wrist is healing nicely. Oh, I will be sore as fuck tomorrow what with all that volume. The tarps and neck are already burning. But goddamn it feels good. And what a great crew to train with. I'm always inspired a little more to break boundaries when Walt is around, Kirk is ever analytical and always has great advice to give, and Craig's heart, the fight he puts out- is nothing short of amazing. Afterwards we rolled in to Venice Pizza and housed a huge amount of food. I don't feel guilty about it either. I earned it. :rock |
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| Olly Jackson | Oct 16 2005, 04:24 PM Post #264 |
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Nice workout Matt! You fucking deserve some pizza after that brutality. |
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| Jamie | Oct 16 2005, 06:14 PM Post #265 |
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First Moderator on the SDF; first to have moderator title revoked.
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Congratulations on the awesome workout, Matt! |
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| Matt Frost | Oct 18 2005, 02:23 PM Post #266 |
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Fuckin' SLAYER!!
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Thanks Jamie & Olly. I realized that it was a lot when I typed it out, didn't quite seem that way when I was doing it though. Trained Monday night because I had a show in Philly and I figured I might as well save a trip (and gas), since the show wasn't until late. Played with a band from the UK called Goldblade, they were decent. If you're into Oi! I would check them out. Snatch: 40kg x 1 power, 1 hang, 1 full 60kg x 1 power, 1 hang, 1 full 70kg x 1 power, 1 hang, 1 full 80kg x 1 power, 1 full attempt but caught it too far forward and lost it. 90kg x miss 90kg x miss- but barely. Ah well, can't go to the well too many times. Snatch Pulls: 100kg x 3 110kg x 3 Pulled them high enough, but I am still not quick enough to dive under these quite yet. Front Squat: bar x 5 60kg x 5 80kg x 4 100kg x 3 120kg x 2 140kg x 1 160kg x 1 for a raw PR 180kg x miss... belted up but just couldn't drive out of the hole. It was nice to hit these heavy again. Did it just to see where I was at. 160kg is the best I've done with no belt, no spot, and a clean grip. 180kg I would have had if I had maybe been a bit more explosive. That will fall pretty soon, I think. Bench Press: bar x 10 135 x 10 155 x 10 185 x 10 195 x 10 205 x 10 Tighter form here, I'm improving at this. Bent-over Axle Rows: 150 x 5, 5 170 x 5, 5 190 x 5, 5 Abs- Sit-ups on glute-ham bench: bw x 10, hands on chest. bw x 8, hands behind head. bw x 5, holding PVC pipe across shoulders as if in a squat position. Kirk does these with a small straight barbell held like that, then he adds weight when he feels particularly freakish. After that I played my show, didn't get home till 3 AM. It's been a long time since I functioned on less than six hours of sleep. Can't wait to get home and crash tonight. |
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| Frozenkilt | Oct 18 2005, 02:28 PM Post #267 |
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Online douche. GOLD! I need more Gold
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Big event day there, Matt. Nice.
Remember, it's not "dive under". It's "pull myself under". Keep the mental distinction. It becomes critical later. - Sean |
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| Caber McJock | Oct 18 2005, 04:45 PM Post #268 |
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I agree
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That was a hell of an event session Matt.
Holy crap. And yeah, you earned that pizza. |
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| spacemountain2000 | Oct 18 2005, 04:54 PM Post #269 |
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Now you're boring us
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Dang straight you earned it! Heckuva work out there. |
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| Matt Frost | Oct 19 2005, 03:13 AM Post #270 |
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Fuckin' SLAYER!!
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Thanks again, Sean, Jeff, and, er, Space... yes, I will remember that... pull myself under... makes sense when I think about it but damn, the snatch is such a fast lift. It's going to take some time before all this stuff I learn becomes automatic. Today, came home from work around 5:00 and just died. Went up to bed, told my roommate to wake me when he got home, but he arrived home late and when I looked at the clock it was 9:00 PM. I didn't even feel the nap. But what I do feel is a whole pile of DOMS. Abs and shoulders, lower back, legs, forearms, and soon to be chest, as I usually feel bench presses two days later. None of it is excruciating but all combined, I just feel like I got hit by a bus. I'm actually glad I trained Monday, because I have an extra recovery day now. Of course, that extra day will be spent working a 13 hour shift, but we'll call that "active recovery". |
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| Llamapower | Oct 19 2005, 10:33 AM Post #271 |
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Not The Mama
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I love reading your log, always gets me fired up to train! :rock |
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| StrohPA | Oct 19 2005, 05:45 PM Post #272 |
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Fresh out of jail
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I posted this on my training log, then realized you would probably be more likely to read it if I posted it in yours. It's in response to your last entry in my log. Amen Matt, Ill call you later in the week to decide on sat or sun for events, and of course talk about the show. I also downloaded some dragonforce songs and I have to say, I felt like slaying something, going to a mead hall, and having my way with a fair wench, good shit. I have to go over my new program with you too, I took a lot of elements from the nowack plan. -Craig |
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| Matt Frost | Oct 19 2005, 06:58 PM Post #273 |
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Fuckin' SLAYER!!
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Good to hear, Colin. I get fired up reading about other's training too. Just seeing that pic of Benedikt makes me hungry for more. Best strength forum on the web, bar none. SDF rules it. |
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| StrohPA | Oct 19 2005, 08:10 PM Post #274 |
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Fresh out of jail
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Matt, If you want to come down and train a "tuesday" workout on a monday since I have off every other monday, unless you can train during the day (I leave for work at two.). Let me know, Im off this coming monday. It's not a bad platform, the bars kind of suck, extremely deep knurls and not quite the spin of an eleiko, and the bumpers are those composite kind. -Craig |
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| Matt Frost | Oct 20 2005, 04:36 AM Post #275 |
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Fuckin' SLAYER!!
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Aight, I'll get back to ya on it. Gotta see what my work schedule is like. |
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2:16 PM Jul 11
