| Kill With Power; Die!! Die!! | |
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| Tweet Topic Started: Jun 5 2005, 07:37 PM (10,152 Views) | |
| Matt Frost | Oct 21 2005, 03:56 AM Post #276 |
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Fuckin' SLAYER!!
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Tonight's training was, well, fun. I know it's always fun to one degree or another, but it was just a very natural, in-the-groove sort of thing. When the gym isn't so crowded, when you're not in a rush but you're still keeping a decent pace, when you can move from lift to lift with a minimum of BS and waiting, but still have enough time to help others with a spot or give some encouragement... saw some good lifting tonight. Dr. Kirk front-squatting a whopping 200kg. Tony (I know I am going to mangle his last name) Cipperetti <sp?>, a world-record bencher in the 220 lb class taking shots at mid-700 benches. Bill Durell, an Iron Sport mainstay, pulling some serious deadlifts in the mid-600's... it was just that kind of night. Clean & Jerk: 40kg x 1 power clean, 1 hang-squat clean, 1 full squat clean, jerk. 50kg x 1 power clean, 1 hang-squat clean, 1 full squat clean, jerk. 60kg x 1 power clean, 1 hang-squat clean, 1 full squat clean, jerk. 70kg x 1 power clean, 1 hang-squat clean, 1 full squat clean, jerk. 80kg x 1 power clean, 1 full squat clean, jerk. 90kg x 1 full squat clean, jerk 90kg x 1 full squat clean, jerk 100kg x miss on the clean, rolled off of my fingers and I dropped it. 100kg x 1 full squat clean, jerk. 105kg x 1 full squat clean, jerk. 110kg x miss on the clean, lost it in front. 110kg x miss on the clean, racked the bar but it was uneven and carried me to the side. 110kg x 1 power clean, jerk. I just got fed up with trying to squat clean it so I just banged it up. Caught it very high, probably my best 110kg power clean, and the jerk was snappy too. RDL: 130kg x 5- whoa there, a little too ambitious. Backed off on these. 110kg x 5 110kg x 5 110kg x 5 Lat Pulls to the Chest: 160 x 5 180 x 5 200 x 5 220 x 5 240 x 5 220-240 is my best range on these now. On the 240 set I was leaning back more than I would have liked. Cable Curls, EZ bar extension: 100 x 10 120 x 10 140 x 10 150 x 10 Hammer Strengh Curls: each arm individually, no-rest dropset 50 x 10 40 x 10 30 x 10 20 x 10 Tuckered out. Pumped in my arms too. I'm still mulling over that 110kg clean, if I popped it that easy, 120 should fall very quickly. Next week's cleans is going to be all hang cleans into a full front squat, but lighter since I plan on heavy deads that day, and the following week will be heavy singles and I'll shoot for 120kg on the clean. |
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| Jamie | Oct 21 2005, 05:59 PM Post #277 |
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First Moderator on the SDF; first to have moderator title revoked.
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Hey Matt. You may want to consider doing pulldowns only to your clavicle, as this will probably prevent you from leaning back to get it to touch your chest. Just a thought. Nice cleans and jerks.
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| Matt Frost | Oct 22 2005, 03:23 PM Post #278 |
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Fuckin' SLAYER!!
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Good looking out, Jamie. I'll remember that next week. After all, when I finally can do chins, I won't be banging my chest. |
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| Jamie | Oct 23 2005, 09:31 PM Post #279 |
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First Moderator on the SDF; first to have moderator title revoked.
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No problem. ;) |
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| Matt Frost | Oct 25 2005, 09:01 PM Post #280 |
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Fuckin' SLAYER!!
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Events, Sunday: 12" Log- 100 x 1 clean, 5 presses 100 x 5 cleans, 5 presses 144 x 1 clean, 5 presses 144 x 5 cleans, 5 presses 188 x 5 cleans, 5 presses 210 x 3 cleans, 3 presses 240 x 4 cleans, 4 presses 256 x 1 clean, 1 press Stones: 165 x warmup, shoulder, place, missed the press. 242 x 3 308 x 2 misses, then finally 1 load. Lapped it all three times but spent too much time jockeying for position. Clean Deadlifts: 135 x 5 225 x 5 315 x 5 405 x 1 All hooked. Supposed to be regular DL's but I was doing them wrong. ********************************** Tuesday. Since I have an appointment with the vet tonight I decided to get up balls-early and train. Was up by 5:30 in the morning, got a decent night's sleep too. Hit the road, and as I woke up, I thought, man, I could get used to this. Traffic was a little tighter than normal, but I was on the floor of the gym by 7:30 in the morning, ready to roll. Did my usual warmups, and started with snatches. I got as far as 70kg before I started to fall apart. I had no power, I felt stiff as hell, my back was cramping up, and my knees were starting to hurt. It was like I aged 5 years in one day. After bombing 3x on 80kg, I moved on to squats. OK... bar was fine. 60 kilos, OK. 100, OK. Sets of 5. 140kg felt like it was going to fold me in half. Keep in mind, I front squatted 160 raw last week, so it has to be the whole time-of-day thing, combined with the fact that I should have spent extra time stretching and warming up. I decided to abort this experiment. I'd like to be able to train that early, but it's just not feasible, my body will take too long to adjust to it, and all it will take is one late night to trainwreck me. So, no more of that crap. Licking my wounds until Thursday. |
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| Frozenkilt | Oct 25 2005, 09:11 PM Post #281 |
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Online douche. GOLD! I need more Gold
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Early morning training hurts, especially going heavy. I try to avoid it whenever possible, although I've found that a little "vitamin I" about 20-30 minutes before the actual lifting and 5-10 minutes of cardio usually ramps you up enough to make an honest go of it. - Sean |
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| Strack | Oct 25 2005, 10:51 PM Post #282 |
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I read something at one point about how your back isnt fully recovered in the morning. SOmething along the lines of being in a prone position all night and being more vulnerable to injury and tender in general...i dont remember. I used to train first thing in the morning-an hour and a half or so after i woke up. I found that my back was usually more sore and going heavy was sometimes a bitch even after quite a bit of warm-up. When i switched my training to later in the day, i was better. I usually get a couple meals in, or a shake and a meal, and go for it. Strack |
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| NickGiammarresi | Oct 26 2005, 11:27 AM Post #283 |
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Matt, normally I get to the gym around 8-10am which isnt super early but, I will agree that stiffness is a big problem for me also. thats why i warmup for 30 minutes usually. |
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| Matt Frost | Oct 30 2005, 04:27 PM Post #284 |
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Fuckin' SLAYER!!
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Saturday Events. And we did a lot of events. Trained with Kirk, Kevin, Bart, Cam Gardner, and one of Cam's training partners named Alex. Before they arrived, I warmed up with some cleans. Cleans: warmups with bar 40kg x 1 power, 1 hang, 1 full, 1 hang 50kg x 1 power, 1 hang, 1 full, 1 hang 60kg x 1 power, 1 hang, 1 full, 1 hang 70kg x 1 power, 1 hang, 1 full 80kg x 1 power, 1 hang 90kg x 1 power, 1 hang 90kg x 1 hang As usual, hang cleans were done with just a shrug and a drop into a full squat. The first 90kg was sloppy so I just waited a few seconds, picked up the bar, and hit one that was much smoother. As I was finishing up the rest of the crew rolled in, and started their warmups. First up was the Viking Press. Viking Press: plate weight only 90 x 10 90 x 10 180 x 10 180 x 10 270 x 5 270 x 15, monster PR by 5 reps!! The weight at the handles is a little less, around 250 or so. All the reps were push presses, but this is one event where I can really throw my bodyweight into the apparatus. I was going for 16, trying to beat Kevin's 15 reps, but I tied instead. Kirk got 18, freak that he is. Time to head outside. A nice, crisp Autumn day. Temp was about 55 degrees or so, and a little breezy. Made staying warm a challenge because I don't believe in wearing 40 layers of clothing. So I moved around a lot instead. First up was the yoke, which was part of a yoke/husafell medley that the other guys have in an upcoming contest. We don't have a husafell stone, but we do have a 185-lb. keg filled with concrete so we used that instead. I only took one run at the medley, spent most of my effort on the yoke. Super Yoke: empty yoke, 165 x 50' x 2 365 x 50' 565 x 50' * 635 x 50' for another big PR!! *Yoke/Keg Medley 565 x 50'/185 x 50' back. 565 has been the weight I've been stuck at on this yoke, mainly because when I train with Reggie or Walt, they go up from that by 200 pounds and that's a little too steep for me just now. So, with everyone else being 105kg class competitors, I was able to get a smaller jump on the yoke which gave me a chance to score a 50-lb. PR. On the 565 run, I had it going steady, and at about the 40' mark, my legs gave out for a second and I dropped the yoke. I ducked, anticipating the failure, but not far enough, and BAM! The yoke cracked me hard right on the back of my head. I went down like the proverbial sack of potatoes. All I saw were stars and this murky blackness. I lay there for a few seconds, letting my vision clear, then I got up and finished the run. Then Cameron starts calling to me. "The keg, come on, man, the keg". Fuckin A. I jog down to the keg, stripping off my belt, and take hold of the keg. They were trying to carry it like the husafell, but I was under no such constraints. I cleaned it to my chest, leaned back, and walked the 50 feet. My legs were burning and the air was being crushed out of my chest, but I finished it with no more trouble than some huffing and puffing. Tug O' War: Yes, they have this event in their contest coming up. I faced off against Alex, who had to be the lightest guy there. I wasn't even planning on doing this, but I said, what the hell. Alex, poor guy though he tried, didn't have a chance in hell, although Kirk or Kevin might well have beaten me by outlasting my grip. Alex fought hard, though, and I suggested to Kirk that perhaps they should train this event against a superheavyweight, so when they go against another 105'er they'll rip them out of their socks. Tire Flip was up next, as part of a flip &^ drag medley. Again, I spent most of my time with the tire. Tire Flip: 927 x 1, 1, 1. Flip & Drag: 927 x 3, then 400lbs drag x 50' in 1:18. The third flip killed me, as it took almost everything out of me just to flip it. I had to fight it or else I may not have been able to crack it a third time. The drag was odd for me because it didn't feel challenging- but my quads. I have never felt such burning in my quads. I couldn't even feel them for 5 minutes after that event. I finished the drag without stopping but my legs were on autopilot, I couldn't move them any faster, and if I tried they would have just quit on me. Talk about your fuckin' cardio workouts... We head back inside and I think, OK, last event. Stones. Right? No, wrong. Deadlifts. Someone kill me now. Actually, I was glad, because I was having a great day and nothing could take me down. I got some tips from Kevin on form, and my deads felt much better this day. Deadlift: 225 x 5 315 x 5 405 x 2 455 x 1- raw w/hook grip, no belt. This is a "naked" PR! And finally, Stones, 48" box: 165 x warmups, 3 places, shoulder, press. 242 x 3 308 x 1- first time I loaded this without missing it once. 330 x miss 330 x lap. Man, I wanted so bad to nail the 330, at this point I was just filled with PR greed. But, my legs had nothing left at all. My klutziness struck again on the stones, the first time when I went for the 308, I hit my head on the box, and then, after lapping the 330, when I dropped it I lost my balance and fell backwards off of the platform. I was hoping, please God, don't let me hit my head again (the leg press machine was right behind me). And, I didn't. Yesterday was like a contest for me. So many events... total time in the gym for me was at least 4 hours. It felt so good to come back from a shitty workout and do so well, because I always doubt myself just a little when I have a bad workout. Yesterday's training vindicated me. And, last night- Stryper was fucking amazing. And, they don't look bad for being 70 years old. |
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| NickGiammarresi | Oct 30 2005, 05:31 PM Post #285 |
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Matt, is Kirk/kevin/Cam doing that contest in Florida? Are you doing it too or you just training events with them? Nice job on the PR |
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| Matt Frost | Oct 31 2005, 01:50 PM Post #286 |
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Fuckin' SLAYER!!
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Nick, yes, Kirk and Cameron are competing in that pro-am in Florida. Not so sure about Kev since he has the Worlds' coming up, but he might, depends on when it is. I am just along for the ride. Doug and I may be the only HW guys there after November since Reggie is moving back to Idaho and Walt only trains there intermittently. |
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| Matt Frost | Oct 31 2005, 02:07 PM Post #287 |
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Fuckin' SLAYER!!
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So... I have a barbell and two 15-kilo bumper plates sitting in my kitchen. I've had them there for a while. I keep thinking, I need more weight. But- then it struck me- or rather, it struck me a long time ago but I forgot about it- why not use Oly lifts in the morning for cardio and technique work? Daylight savings time ended this weekend. I got my extra hour of sleep back, so I've been waking up early these last couple days. I've also just recently quit caffeine, cold turkey, and I am past the majority of withdrawal symptoms, which is making for a better night's sleep. I didn't wake up groggy and in a fog, hitting the snooze button. In fact I woke up before my alarm went off today. So I say, fuck it. I went downstairs, and brought all my equipment out onto my porch. My porch would be perfect to mount a platform on- it's a concrete slab that is about 8 feet in depth and spans the whole front of my building. The roof is tall enough so I can lock out weight overhead with 3' or so to spare. I get set up, starting with some stretching. A broomstick comes in handy for dislocations, empty squats, goodmornings, and trunk rotations. Sat on the edge of the porch and ran through 2 x 10 of knee raise/crunches to loosen up my lower back. When I was warm and no longer feeling the morning chill, I was ready. Starting with the empty bar, I continued with 10 quick RDL's, then 10 hang cleans, followed by 5 slow overhead presses, and 5 fast presses. Lowering the bar onto my shoulders, I fired off 10 more GM's followed by 10 deep squats with a pause at the bottom. Then I loaded up my bar to 50kg. With as little rest as possible in between, I did the following: 50kg x 1 power clean, 1 front squat, 1 strict press, 1 full clean, 1 jerk. That was one, and I would set the bar down, wait 30 seconds or so, and do it again. Did this cycle 5 times in total. On the last one, I lowered the bar to my shoulders again and did 10 back squats. At the end, I was sweating, huffing, and puffing. But- I was wide awake, and I am now ready for anything Monday has to throw at me. My lower back is a little sore- I will have to warm that up a little more before I start throwing things at it first thing in the morning. I'll continue to stretch it throughout the day. Since I don't intend to do heavier Oly workouts here, I don't really need more weight- but if I do I can always pick up a couple 10-lb plates from Sprawl-Mart. So now it's time to shower and eat. Mmmm. Eat... |
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| StrohPA | Oct 31 2005, 04:39 PM Post #288 |
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Fresh out of jail
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Hey matt, it looks like I missed a good one this weekend. My weekend doesn't feel right without training events, Im not going to do that again for a while...Ill call ya later on in the week about this upcoming weekend, Im eagerly anticipating already. -Craig |
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| Matt Frost | Nov 2 2005, 04:23 AM Post #289 |
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Fuckin' SLAYER!!
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Word, Craig. You would have had a good session. Hit me up and let me know when you're coming down. I think Yoda is going senile. He said I was "absent" this weekend, but he was there watching me do cleans on Saturday. Tonight, the trains ran on time. Kirk & Kevin set a pace and I fell right into it. This is day 4 without caffeine and while I am not getting headaches, I do suffer that mid-afternoon crash where I just want to sleep. I took a combat nap before leaving for the gym, that seemed to help. I also notice that I am eating more, and I remembered back when I quit caffeine the last time- I didn't start my training diet until after the withdrawals were over, so I am going to listen to my body and eat when I am hungry, which has been at least every two hours. Just have to watch my portions. Ahem... back to the training. Going in I didn't expect a great session, but it was actually pretty decent. Snatch: warmups with bar 50kg x 1 power, 1 hang, 1 full, 1 hang 60kg x 1 power, 1 hang, 1 full, 1 hang 70kg x 1 power, 1 full 80kg x 1 full 90kg x miss- had the bar pulled high enough, but didn't pull under. There's a mental block I have to overcome. It's not a fear, as in, I am scared of the weight, it's just my brain telling my body to stop. Jim Rutter told me to work overhead squats some more. It'll come. Snatch Pulls: 100kg x 3 110kg x 3 These were good, solid, snappy, and high. Can't complain there. Front Squat: 60kg x 5 100kg x 5 120kg x 3 140kg x 2 160kg x 1 180kg x fail Ah well, I could have doubled the 160, should have done that and then left it at that. Bench Press: 135 x 10 155 x 10 185 x 8 225 x 5 225 x 5 Well that's the most reps I've crakned out with 225, and I think I had at least 2 or 3 more in the tank on that last set. Form is much improving. Bent-over Rows, Barbell: 135 x 5 225 x 5 225 x 5 Kirk suggested doing these instead of axle rows to change things up. He wanted to target the back more, and since we could go heavier, it would still tax the grip. I had to remind myself not to hook grip the bar. I was even hooking my bench presses. I liked the motion and my back didn't protest on the first set, but on the second, I noticed I was a little hesitant to get a more forward bend. Kirk does these almost like an RDL lowering motion and then a row, so I tried that on my final set. It was challenging, and I bet I'll feel these tomorrow. Abs- Situps on Glute-Ham Bench: BW x 5, 5, 5. Did these with the dislocation bar across my shoulders. Doing an elevated sit-up with your arms holding this in a squat-style position across your upper back is rough. There's nothing stopping you from bending over backwards but your abdominals, and your arms out to the side really hammers the obliques and side stabilizers. There is a tendency I have to pull in a little with my feet, which puts pressure on my quads, but that can't be helped because I'm just so big. As my core strengthens I will be able to diminish that effect. Once I am able to do these easily, I will use the small straight bar which is about 25 lbs. So, a good session, and fast, too- 1:15 or so after initial warmup and stretching. |
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| Matt Frost | Nov 4 2005, 03:21 PM Post #290 |
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Fuckin' SLAYER!!
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Last night's training: Cleans: warmups 50kg x 3 50kg x 3 70kg x 3 70kg x 3 90kg x 2 90kg x 1 100kg x 1 110kg x 1 120kg x miss 115kg x 1 I think, given some time and a proper buildup to it, I could have nailed the 120. 10kg is too big a jump for me at this point. Plus, I felt rushed since there were 4 of us on the platform and it was a rising bar. RDL's: 100kg x 5 140kg x 5 140kg x 5 140kg x 5 Wow, my hams were screaming after that. Push Press: 60kg x 5 60kg x 5 80kg x 5 100kg x 3 100kg x 3 100kg x 3 Lat Pulls: 130 x 8 180 x 5 200 x 5 220 x 5 240 x 5 Calf Presses: 600 x 10 800 x 10 Stopped because my Oly shoes were not really giving me much traction on the machine. Didn't want my foot to slip off. |
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| Matt Frost | Nov 9 2005, 06:43 AM Post #291 |
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Fuckin' SLAYER!!
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Tonight's training was fairly heavy and very fast-paced. From the time I began snatches to the time I finished with abs, I was looking at an hour and five, tops. And that's with 4 people in the rotation. Sweet! Snatches: 40kg x 1 power, 1 full, 1 hang, 1 full 50kg x 1 power, 1 full, 1 hang 60kg x 1 power, 1 full, 1 hang 70kg x 1 power, 1 full 80kg x 1 full 90kg x 4 attempts, and I failed each one, but each attempt got better. Strength is not my problem on this, technique is. I need to feel confident with the weight once it's over my head. On the first try, I didn't pull under fast enough. OK. The second attempt, I had the bar too far forward, but I was under it. The third, I shorted my pull, still got under it, but since the bar was lower, I caught it out front again. The last time- I got some huge pop, got my shoulders locked- but my stabilizers didn't hold. Gotta work the OH squat more, I think I'll do that at home on my off-days. Front Squat: 60kg x 5 100kg x 5 140kg x 3 160kg x 2 Felt good there. Next week I'll try for 3 with 160. Incline Bench: 135 x 10 185 x 5 225 x 3 225 x 3 Well, I know I did these right. Stayed in the groove. This is a longer range of motion than a flat bench, but the flat benching I've been doing has helped me on this simply through familiarity The last two sets are my best with that weight, as I've only previously doubled 225, and just for one set. Axle Rows: 155 x 10 200 x 8 220 x 5 220 x 5 Again, making some progress on these. I only had to reset my grip 3 reps in on the last set. Abs- sit-ups on glute-ham machine: BW x 5, hands on chest. BW x 5, holding dislocation bar across the back of my shoulders. BW + 25 lb. short barbell across the shoulders. Ow. Ow ow ow ow ow. Talk about challenging. Freak-boy Kirk used a full-size barbell tonight. I had Kirk spot me on the last set, had a little help on the last 2. That shit will wear your ass out quick. But one thing I noticed- on the first two sets, I had no trouble staying tight as a drum. A good workout seeing as I originally planned to go light and give my body a rest. But, I felt strong so I went with what my body was telling me. And no, I didn't do events this past weekend. I was wrecked and I needed a day off. This weekend will be fun, though. |
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| StrohPA | Nov 9 2005, 07:53 AM Post #292 |
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Fresh out of jail
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I was wondering if you made it in at all, this past weekend. Anyways, I just tried to do some "event" training in the gym on sunday. Im planning on saturday this coming weekend though. Ive got all the pieces for my 2" farmers walk, just need to drill and assemble, Im planning on bringing them with. I want to do a max walk and a max hold with them, should be fun. -Craig |
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| Matt Frost | Nov 9 2005, 01:27 PM Post #293 |
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Fuckin' SLAYER!!
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Saturday seems the most likely day for me. Last weekend, I was so wiped out from those RDL's I could barely walk, and then I got called into work that night so I didn't have much of a chance to rest. But yeah, I wouldn't mind giving those FW handles a go. |
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| Matt Frost | Nov 16 2005, 05:19 AM Post #294 |
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Fuckin' SLAYER!!
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Guess who's back? Yes, the fat man coming at ya. I've been so busy with work and all that I haven't had time to post my training log. I've also missed event sessions on weekends because of work- it's been busy and my boss needed help. And, to be honest, I could use the recovery. Tonight was short and sweet. Snatches/Overhead Squat: warmups 40kg x 1 full snatch, 2 overhead squats, x 3 50kg x 1 full snatch, 2 overhead squats, x 3 60kg x 1 full snatch, 1 overhead squat, x 2 70kg x 1 full snatch, 1 overhead squat, x 2 I am feeling my way around with the OH squats. The 70kg is the best I've done so far. I am also sure I could have gotten maybe 75, I felt like I had some gas left in the tank there. Front Squat: 60kg x 5 100kg x 5 120kg x 5 140kg x 3 All raw, and all pretty solid. I widened my grip and was able to keep a nice, firm wrap on that bar with a hook grip. That's been missing from my technique for a while, and to think, I thought I had just lost flexibility in my arms. Bench Press: 135 x 10 185 x 10 225 x 8 Pretty solid here. Had some help on the 8th rep. I was strong in the groove but halfway up on the last one I fatigued all at once. Had to bolt due to band practice. I am going to be deviating over the winter months with an 8 week Oly lifting program. I've been waiting to get my snatch up to snuff, and now that my lifts are 90/120, it's time to start working to increase them and better my technique. It'll also be 4 days a week. Looking forward to it, and when I have details I will post them. And Jeff will be happy to know- I grew a chin mullet. |
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| Caber McJock | Nov 16 2005, 04:04 PM Post #295 |
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I agree
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He's a new man! |
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| StrohPA | Nov 16 2005, 10:23 PM Post #296 |
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Fresh out of jail
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Sweet, a chin mullet! My hair looks like a mullet, and Ive got the abe lincoln strap back, full force, mountain man style this winter, looking forward to meet up and train soon man. -Craig |
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| Matt Frost | Nov 18 2005, 05:19 AM Post #297 |
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Fuckin' SLAYER!!
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I'm going to be in Saturday this week. I promise. Kirk wants to do some conditioning and endurance work, so, if you know an EMT who has a defibrilator, borrow it, please. Tonight's training: Cleans: 40kg x 5 70kg x 3 70kg x 3 90kg x 2 90kg x 2 110kg x miss 110kg x 1 These were a mix of power cleans and full cleans. What I was aiming for was a wider grip on the bar, and I found that on power cleans, it's pretty comfotable. On squat cleans, it's not so comfortable, so I am now trying to master the hop at the top. When I rise from the front squat, just pop the bar up and re-grip. This allows me to grasp the bar firmly across my delts and collarbone, and allows for a much better jerk. I can't jerk from my fingertips, not when I get up to my heavier range. The miss came when I went for a power clean, but didn't quite make it, so I tried to ride it down and I lost it in front. Kirk said I had to get it in my head which one I wanted to do before the lift and just let it go if I miss. Trying to save it put some stress on my wrist. BTN Push-Press, Snatch Grip: 135 x 5 135 x 5 185 x 5 185 x 4 Uncomfortable but not because of my shoulders- because of the bar crashing into my tarps after every rep. It's not easy controlling the negative on that lift. Good Mornings: 135 x 5 225 x 5 225 x 5 225 x 5 Nice and deep, really worked the hams and glutes. I'll be burning tomorrow. Seated Rows: 200 x 10 250 x 6 250 x 6 250 x 7 Nothing special here, just kept the form tight. Calf Press: 600 x 10 800 x 10 800 x 10 800 x 10 Decent. What a difference a sports massage makes. My back hardly protested at all tonight, even whilst beltlessly doing more reps and sets @225 on GM's than I've done in the past. Light snatches the day before the massage were killing me. |
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| Matt Frost | Nov 21 2005, 02:48 PM Post #298 |
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Fuckin' SLAYER!!
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This weekend: Did not train events. Went to my other gym on Saturday, and then went to help Reggie pack up all his stuff because he is moving back to Idaho. Saturday, I did hang cleans/front squat combos. Hang Cleans: 95 x 5 power 95 x 5 full squat 105 x 5 power 105 x 5 full squat 135 x 5 power 155 x 5 power 135 x 1 power, 1 front squat, 1 power, 2 front squats, 1 power, 3 front squats, 1 power, 4 front squats, 1 power, 5 front squats. Friends, if that doesn't burn your legs off, nothing will. Push Press: 135 x 5 155 x 5 185 x 5 225 x 4 Abs- Situps on Glute-ham bench: BW x 5, arms behind head BW x 5 w/dislocation bar BW x 5 w/dislocation bar I had planned on training Sunday too, but right as I got to the gym Reggie called. I forgot all about his move, so I hustled over there to help. Turns out it was more intense than mere training ever could be. But- what a team to help you move, eh? Me, Kirk Nowack, Walt Gogola, Reggie, and Steve Pulcinella. Still, Reggie and his wife had a *lot* of stuff. A yard sale would have been prudent before moving. I hadn't seen Reggie much since football season began, and now I probably won't see him but once or twice a year. I learned so much from him in such a short time, and I'm grateful that I had the chance to train with him. He will be out training with Van Hatfield and others once he gets settled back in, and I wish him nothing but continued success. Rock on, Reggie. |
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| StrohPA | Nov 21 2005, 10:21 PM Post #299 |
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Fresh out of jail
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werd, I went right from the gym to work, otherwise I would have liked to help out. Next weekend, training perhaps? Let me know... Sunday I was sitting back to lap the 330 and farted loudly... I need to use Yoda's metamucil the night before training tip. -Craig |
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| Matt Frost | Nov 24 2005, 12:51 AM Post #300 |
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Fuckin' SLAYER!!
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Last night the gym was dead. Kirk and Kevin had trained the night before- Kevin will be leaving for China soon if he hasn't already. Yoda wasn't there, nor were any of his new posse of burgeoning Oly lifters. Damn holidays. I hate them. Power Snatch: 40kg x 3 40kg x 3 50kg x 3 60kg x 3 70kg x 2 75kg x 1 80kg x 1 85kg x 1 90kg x miss x 2 Man, everything up to the 90kg was powerful and solid, but I just couldn't get the 90. BTN Jerks, Snatch Grip: 70kg x 3 70kg x 3 80kg x 3 90kg x 2, 1 miss Tried dropping into a deep snatch with the 90 but lost it behind. The others I didn't go too deep on. Front Squat: 60kg x 5 100kg x 5 120kg x 5 140kg x 3 160kg x 1 100kg x 10 And then I discussed my new 4-day program with Rutter. I'll probably start it on Tuesday but I am going to follow the plan for the rest of this week. Tuesdays: Power snatch, clean & jerk, clean pulls, back squat, abs Thursdays: Squat snatch, power clean, snatch pulls, front squat, abs/hypers Saturdays: Power snatch, squat clean, clean pulls, back squats, speed squats, abs Sundays: Power clean, clean & jerk, RDL, press of some sort, abs/hypers The rep ranges are not too bad, averaging in the 2-5 range except on days where I have a max. |
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2:16 PM Jul 11
