| Kill With Power; Die!! Die!! | |
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| Tweet Topic Started: Jun 5 2005, 07:37 PM (10,149 Views) | |
| Matt Frost | Dec 7 2005, 03:42 PM Post #351 |
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Fuckin' SLAYER!!
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Thanks Sean, I don't feel too bad. I'm just going to go very light the rest of the week and do a lot of stretching. |
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| Matt Frost | Dec 10 2005, 11:49 PM Post #352 |
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Fuckin' SLAYER!!
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Saturday, December 11, 2005. After taking Thursday off I was really eager to get back to work, albeit on a lighter plan. I was set to train with Jen Jasper, who, at one time, lifted for East Coast Gold. I am not sure if she still does, but she trains at Iron Sport now. She was also at the meet last weekend, which reminds me- there is some video from that competition available on the Iron Sport website. Go to http://www.ironsport.com/photos/video.asp and it's the first video. You get to see me with my chin mullet and my Papa Smurf outfit. Anyway, I warmed up for 10 minutes on the stationary bike, and then did my usual stretching and dislocations. Yoda and Mark arrived shortly thereafter. Power Snatch: 40kg x 3 50kg x 3 55kg x 3 65kg x 2 72.5kg x 2 72.5kg x 2 72.5kg x 2 The last set was the best one of the 72.5's. Nice explosion and whip on the bar. Still, it took a little getting used to, my body still doesn't feel 100% yet. Squat Clean: 40kg x 3 45kg x 3 60kg x 3 70kg x 3 80kg x 2 90kg x 2 90kg x 2 90kg x 2 90kg x 2 Not bad. Jen gave me some positive feedback on the cleans. I noticed the first set of 90 was a little difficult, but I hit my groove on the next set. Still, I noticed I was basically power cleaning the bar and then front squatting, so on my last two sets I worked to correct the technique. The result was a nice, fast pull around and under the bar and a much better rack. I did have to short my pull a little, just to make sure the bar didn't clip my chin or crash into position, but I have no trouble making that adjustment. Clean Pulls: 100kg x 5 115kg x 2 115kg x 2 115kg x 2 The first set should have only been 3 reps. Oh well. Clean pulls were light for me. Back Squat: 60kg x 5 100kg x 5 135kg x 6 157.5kg x 5 180kg x 4 180kg x 4 The first two sets were warm-ups. After that, I felt every single rep. My legs did not want to cooperate, but I still gutted my way through them. Not that these are heavy for me, but still, I must not be at 100%. It's the only way I can explain it. Jump Squat: 70kg x 5 70kg x 5 I didn't even have much energy for these. But- overall, it wasn't a bad session. Tomorrow shouldn't be that bad, as Sunday (Day 4) is not as long or intense. |
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| Matt Frost | Dec 14 2005, 07:07 PM Post #353 |
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Fuckin' SLAYER!!
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This is going to be a twofer report. I didn't have time to post my training on Sunday, so it will be Sunday's training and then Tuesday's. To save writing time, since I am at work, all weight is in kilos unless otherwise noted. Sunday, December 11, 2005 Felt a little stiff from Saturday, but some stretching and warmups cured me of that. Power Cleans: warmups 50 x 3, 60 x 3 70 x 3 85 x 2 95 x 1 95 x 1 95 x 1 Still shaking off some lingering fatigue, but overall, I was feeling stronger. Clean & Jerk: 70 x 3+3 80 x 3+3 90 x 2+2 90 x 2+2 90 x 2+2 I was wrong about the "+" number. Basically, the first number is the # of cleans, the second is the # of jerks. "3+3" means 3 cleans and 3 jerks, not 3 jerks for every one clean. I really killed myself with that last Tuesday, no wonder I got tired real fast. RDL: 100 x 5 115 x 4 115 x 4 115 x 4 115 x 4 Strict Press: 60 x 5 70 x 5 80 x 5 80 x 5 80 x 5 Last rep on the last set, I gave a slight leg drive, but besides that, these were all shoulders. Called it a day there, it was a quick, somewhat easy workout, and I felt re-energized. Tuesday, Dec. 13, 2005 Back to the regular grind. Power Snatch: warmups bar x 3, 40 x 3 55 x 3 62.5 x 3 72.5 x 2 77.5 x 2 80 x 1 80 x 1 80 x 1 These were nice and snappy, and I focused more on finishing the pull rather than pulling under. Clean & Jerk: 70 x 3+3 80 x 3+3 92.5 x missed clean??? WTF?? 92.5 x 2+2 97.5 x 2+2 102.5 x 2+1 102.5 x 2+1 102.5 x 2+2 I racked that one clean but sat too far back in the hole. I had to dump it. I followed immediately and smoked the set, but I was surprised I missed that clean. Clean Pulls: 115 x 5 130 x 4 145 x 3 145 x 3 145 x 3 These tired me out, so I took a rest and made Rutter play my Dragonforce CD before I started my back squats. Back Squat: warmup 60 x 5 110 x 6 125 x 5 145 x 4 152.5 x 3 162.5 x 2 145 x 4 152.5 x 3 162.5 x 2 Still hate doing these last, but- since my back squat max is way ahead of what I am doing in my O-lifts, I scaled back the number I am working off of. Instead of working off of a percentage of 225kg, I am working off of a percentage of 180kg. I can train explosively with that even if I am tired from training the main lifts, and it's still considerably heavier than what I am cleaning. Reverse Hypers, unweighted 3 x 15 Pressups x 5 Back was really hammered, as I am avoiding belts as much as I can. One of the members showed me the right way to do a pressup and I'm sold on them now. And, in the previous post, there's a link to my contest vid. Nobody has commented on my sexy suit?? |
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| Frozenkilt | Dec 14 2005, 08:45 PM Post #354 |
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Online douche. GOLD! I need more Gold
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Just went back and watched that vid. You've got to get into just bending your knees to get under the bar and not splitting wider to catch stuff. That was a real shallow dip and solid jerk, though. You learn to really get some drive and to shove yourself down and you'll be jerking 160. Nice work, Matt! - Sean |
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| Matt Frost | Dec 14 2005, 09:22 PM Post #355 |
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Fuckin' SLAYER!!
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Funny thing, though. I thought I was getting some knee bend in my snatches, and then I saw the video and I was horrified. That was just damned ugly. My squat snatch still needs a lot of work. Even in cleans, I find that I have to commit to the full squat even at a moderate weight. I have a hard time putting the brakes on halfway down. As for jerking 160, heh... I have to clean it first!! |
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| Strack | Dec 14 2005, 09:58 PM Post #356 |
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I got better at not splitting so wide by going through the Burgener warm-up on this page: http://www.mikesgym.org/index.php There are videos that run through the entire thing. I do it every day to warm up for my workouts. |
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| Matt Frost | Dec 15 2005, 04:20 AM Post #357 |
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Fuckin' SLAYER!!
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Strack, I will check them out as soon as I can. I have dial-up, but I should be able to use the Iron Sport computer to view them tomorrow night. Thanks for the tip. |
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| Matt Frost | Dec 17 2005, 10:01 PM Post #358 |
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Fuckin' SLAYER!!
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I missed Thursday due to a massage appointment and bad weather. Roads were icy as hell, and while I can drive OK in snow and ice, it's the rest of the MORONS who live here that can't. So, I did Thursday's workout today, since I needed to get some squat snatches in. Squat Snatch: warmup bar x 3, 40kg x 3 47.5 x 3 55 x 3 65 x 2 67.5 x 1 72.5 x 1 65 x 2 67.5 x 1 72.5 x 1 65 x 2 67.5 x 1 72.5 x 1 I missed a couple in there, losing one or two out front from the hole, but I just did them over. Not a bad snatch workout at all. Power Cleans: 72.5 x miss. Whoops, should probably warm up after resting a little. warmups 50 x 3. 60 x 3 72.5 x 3 85 x 3 95 x miss, jammed the wrist a little 95 x 2 102.5 x 2 110 x miss x 3. but I pretty much turned these into pulls annyway. The good- I didn't split my feet wide! I think squat snatching before power cleans help with this. The bad- started feeling fatigue at the end, and couldn't even PC 110 kilos. Ugh. Snatch Pulls: 80 x 5 90 x 4 100 x 3 80 x 5 90 x 4 100 x 3 First run was from the floor, second from the hang. Front Squat: warmup 60kg x 5 97.5 x 5 112.5 x 4 130 x 3 137.5 x 2 145 x 2 That was it. Dead. No strength left. Yoda and Jen think that this plan has too much volume, and I am starting to agree. I know that training shouldn't necessarily be easy, but I don't see this helping me push my maxes up. It's just making me feel run down all the time. I'm still going to do 4 days a week but I am going to tweak the workouts a little so I am not spending 3-4 hours training. Example, tomorrow I am supposed to do power cleans, clean & jerk, RDL, and strict press. I'm going to nix the power clean and add core work at the end, since I've just been too damned exhausted to think about core assistance after all the rest of the crap I do. |
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| Matt Frost | Dec 19 2005, 03:23 PM Post #359 |
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Fuckin' SLAYER!!
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Yesterday was short and sweet. I was surprised I actually made it in seeing as my gig kept me out until 3 AM, but, I got the minimum six hours of sleep and said, fuck it. I wasn't planning on a marathon session anyway. As usual, our show was rowdy and the night was capped off by a huge bar fight. Some patron of the bar punched a girl in the face and eight people (including my singer) jumped on him and beat him to a pulp before the bouncers dragged him outside and pitched him to the curb in 15-degree weather. Good times. As for my training, I decided to cut some volume. My plan called for power cleans first, and clean & jerk second, but that seemed redundant so I skipped the power cleans. Clean & Jerk: warmups 40, 50, 60 x 2+3 70 x 2+3 80 x 2+3 92.5 x 2+2 97.5 x 2+2 102.5 x 1+2 102.5 x 1+2 102.5 x 1+2 The cleans were full cleans. Not too bad, but I started to wilt a little on the last sets coming out of the hole. This is from fatigue from Saturday's marathon. But the jerks... best session with jerks I've had since I started O-lifting. Keeping in mind what Sean mentioned about a better dip & drive under, I applied it from the start and found that from the 40kg set to the 102.5kg sets- the jerks were all the same speed and snap, Even when I was hitting the second jerk, I drove deeper under the bar and got much more explosion. Very, very powerful, the bar felt like air every time. And- I really feel it today in my shoulders, so I must have been doing something right. Hell, it sure felt right. RDL: 115 x 5 130 x 4 145 x 3 And that was it. I had planned to do some OH pressing but I didn't have much time left, as Iron Sport closes at 2 on Sundays. So, I skipped it. And I didn't feel bad about skipping it either. See, since I began this program, I've attacked it ferociously, knowing that there's a lot of volume but figuring, I can handle it. And when I started getting burned out, I criticized myself for being such a flaming pussy. But- this workout was designed by a coach for another lifter. It somehow filtered down to Rutter and found it's way into my hands. But this other lifter was (A) much more advanced than I am and (B) had different needs to be addressed. It's a good program, and I love the 4 days a week schedule, but it needs to be edited to suit my training needs. I'm going to figure that out today, and post it later when I get home from work. But the point is, I have to listen to the voices of experience- my coach and my training partners, and also my own body, and not my sense of wounded pride. After all, what would it benefit me if I did stick to this program as-is, but my lifts didn't increase as a result? The result is what matters. Arriving at your destination is the focus. Sticking rigidly to a program that doesn't work for you is like following a map you know isn't right and hoping it takes you to the place you're going anyway. Come to think of it, men are usually this stubborn with directions too... |
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| Matt Frost | Dec 20 2005, 12:42 AM Post #360 |
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Fuckin' SLAYER!!
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OK, I think I got it. This program took me 2 hours to write, and it is very close to what I am already doing (so don't think I am pulling a Jamie and redoing my whole routeen every other week- ZING!) Ahem... sorry Jamie. That was the old board Jamie. Anyway, the exercises are the same for the entire four-week cycle, but it's going to be the weight (based on percentage) along with the sets and reps that vary from week to week. Week 1 is fairly heavy, week 2 is a light back-off week (the easiest of the cycle), week 3 is the heaviest but with the least reps, and week 4 is similar to week 1, but with fewer sets and slightly lighter weight. Tuesdays: Power Clean & Jerk, Clean Pulls, Front Squat, and Core. Thursdays: Squat Snatch, Snatch Pulls, Deadlift, Core. Saturdays: Power Snatch, Overhead Squat (Snatch), RDL, Jump Squat Sunday: Squat Clean & Jerk, Back Squat, Bench Press, Core. This is a decent cut in the volume of the program I was on. I had one additional exercise every day, usually power cleans or power snatches added in. Instead of heavy back squats twice a week, I took that down to once a week and added in deadlifts. While my DL work will be heavy (based off of my 227.5kg max w/hook grip), my back squat will still be based off of a percentage of 180kg (next month I'll up that for Total Night). This, combined with the cut in volume, should avoid overtraining (and spending 3-4 hours in the gym). The OH squats are more to help my snatch overhead, and will not be terribly heavy. Sundays have a press (my choice) in the original format, so I'm going to work my bench in preparation for Total Night. Core work will be varied every night- elevated situps, hypers, side bends, russian twists, bridges, and weighted crunches. I'll choose one exercise each workout. Before each workout, in addition to stretching and warmups, some slow technique runs with the bar will be added in. Just enough to hone my focus in on the main lifts. Week 3 has a few PR attempts in the deadlift, clean & jerk, and bench press, so we'll see how it goes from there. I like the way this looks on paper, we'll have to see how it feels. |
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| Matt Frost | Dec 21 2005, 04:56 AM Post #361 |
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Fuckin' SLAYER!!
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Week 1, Day 1- Tuesday, Dec. 20, 2005. Not the best way to start. I did take a well-needed day off from work, but I am coming down with a cold, and I am getting irritable already. See, I don't get sick, so when something like this happens, I am slightly bewildered and kind of pissed off. Right now it's just a minor sore throat and a mild cough, but I definitely don't want it to get worse. Zicam is my best friend right now, and I suppose I shouldn't be walking around after gigs in 15 degree weather while wearing only a T-shirt. But, I was undeterred and began my new cycle with sufficient zeal. I did not warm up and stretch as much as I would have liked, because I was rushing to work in with Kirk, but I managed to work any stiffness out between sets. Power Clean & Jerk: warmup 40kg, 60kg x 3+3 72.5 x 3+3 85 x 3+3 95 x 2+2 102.5 x 2+2 107.5 x miss 107.5 x 2+1 107.5 x 2, missed the jerk. 107.5 x 1+1, missed 2nd clean. Timing was a little off on the missed cleans. After missing the first, I regrouped and nailed the set. Second time, got both cleans but blew the jerk badly. All my other jerks were sweet but this was just a rushed attempt that ended way out in front. Last time, I knew I was tired, so I did the one clean, hit a nice jerk, but missed the second clean attempt. Ah well. Blame it on the cold, I don't care. The lifts I made were decent and that is all that counts. Clean Pulls: 115 x 5 130 x 4 145 x 3 145 x 3 145 x 3 Before I began these I was thinking, man, these always beat me up. But, as I got through the first two sets, I realized... this is starting to feel much better. The 145 x 3 x 3 felt, well, easier than ever. Don't want to say it was easy, but the pull from the floor was decent, the scoop was there, and there was much more explosion than there was a few weeks when I started doing clean pulls at this weight. So... here's to progress. Front Squat: warmup 60kg x 5 95 x 5 112.5 x 4 130 x 3 135 x 2 145 x 2 145 x 2 Up until about 135 I was feeling explosive, but the 135 and first 145 set felt a little grind-ish. The second set of 145, I suddenly felt some power there. Guess it was familiarity, but I wasn't afraid of getting that slight bounce and driving like hell out of the hole and getting some bounce at the top with the bar. Nice. I racked it feeling satisfied with those, 'specially since I just did the same set two days ago and it felt much harder then. Core- Reverse Hypers: BW x 12 BW x 12 BW x 12 Did these sans weight like Jen does them. Definitely relieved some tension in my lower back. I like it so far. I still feel like I had a workout but I don't feel run down or beat up. Till Thursday... |
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| StrohPA | Dec 21 2005, 05:25 AM Post #362 |
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Fresh out of jail
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nice work on the pulls, you'll be turnin them into cleans before you know it, Ive gotta hook up for an olympic workout one of these days with you and the nowacks. -Craig |
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| Matt Frost | Dec 21 2005, 05:49 PM Post #363 |
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Fuckin' SLAYER!!
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You know where to find us. Actually, I don't usually work in much with Kirk and Kev. I've been coming a little later than usual and training with Jen, and sometimes Mark and Yoda. Oh, and I found my other strap, so you can have yours back Saturday. |
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| StrohPA | Dec 23 2005, 05:02 PM Post #364 |
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Fresh out of jail
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My cell phone is down, what time are you going in on saturday? -Craig |
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| Matt Frost | Dec 24 2005, 04:17 AM Post #365 |
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Fuckin' SLAYER!!
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Craig, I will be in by 11 AM at the latest. This entry in the log is another twofer. I trained Thursday night and then again tonight. Thursday, Dec. 22, 2005: Really looking forward to tonight, but I made a cardinal mistake and rushed my warmups just to get on the platform with the others. That does it, from now on, taking my time and I don't care about anything else except making sure I am properly prepared before I start my work sets. Squat Snatch: warmup bar x 3, 40kg x 3 47.5 x 2, missed a 3rd, came back and hit it. 57.5 x missed 1st, came back for 3 reps. 65 x miss. OK, now I am just angry and my confidence is shaken. I took a half hour break and waited for the platform to clear. In the downtime, I went through every motion I made and wondered, why did I miss weights I could do in my sleep? Answers: 1. I wasn't properly prehabbed or warmed up. My left shoulder was stiff and not really wanting to lock out a snatch. In addition, in my zeal to squat snatch, I wasn't finishing my pull. Actually, I wasn't even pulling, I was just scooping and dive-bombing. In other words, my snatch looked like raw ass. Er... something like that. Before I got too far in, I did the only thing I could think to do- stop and start over, beginning with proper warmups and prehab. I worked that kink out of my shoulder. I made sure my legs, hips, and knees were nice and limber. I did some technique work with just the dislocation stick. And instead of doing just one warmup with the bar, I did three, or, as many as it took until I felt loose and ready to roll. Yoda stayed late to coach me through the next phase of my workout. Instead of just squat snatches, I did a power snatch followed by a full snatch from the dead hang. This built my confidence back up, though I didn't go very heavy with these. Power Snatch/Hang Snatch combo: 40 x 3+3 47.5 x 3+3 57.5 x 3+3 65 x 1+1 65 x 1+1 65 x 1+1 Sometimes you just have to start over. Though I was puzzled and frustrated, I put those negative feelings aside and reconstructed my workout. Snatch Pulls: 80 x 5 80 x 5 80 x 5 Short and to the point. First rep was from the floor and the four that followed were from the dead hang. I called it there since I had spent a long time already, and I knew that this was day one of a three-day-in-a-row training schedule. Friday, Dec. 23, 2005: Tonight was much better. Iron Sport is a ghost town on Friday nights. Due to the holiday weekend, most of the traffic had dissipated early. I had the whole platform to myself, and I made every second on it count. Again, I didn't fuck around and rush my stretching, warmup, and prehab. I went through a lot of dislocations and rotations and technique before I so much as looked at the Eleiko bar, and then I did three sets of warmups with just the bar. Power Snatch: bar x 5, 5, 5. In between each, I did an overhead squat. 40 x 3 55 x 5 62.5 x 4 72.5 x 3 77.5 x 2 80 x 1 80 x 1 80 x 1 The last few were ugly, but they were good. The first two 80's I used my straps on, because I really wanted to pull and explode as hard as I could, but I spent a lot of time in the down position getting secured in, and that burns energy. So, last set, no straps, just gripped the bar and went to business, and it was the best of the three 80kg snatches I hit. Drop Snatch/Overhead Squat: These were done in an alternating fashion. I first power cleaned the bar, then pressed it, and then set it on my shoulders in the squat position. Then, I widened to a snatch grip and then exploded downward, driving myself into a full squat snatch position. Upon standing up, I took another breath and did an overhead squat before resetting the bar in the back squat position. bar x 5+5 40 x 4+4 50 x 3+3 60 x 2+2 70 x 1+1 The drop snatch on the 70kg was a little tough, but the overhead squat that followed was solid. Jump Squat: Staying on the platform for these, I again cleaned and pressed the weight before situating it in the squat position. 80 x 5 90 x 5 The first set, my jumps weren't so hot. Not because of fatigue, but because I was jumping off of my toes. It wasn't a very stable position to leap from with 80 kilos on your back. The second set, I adjusted and began exploding through the center of my feet. It was more hip thrust than calves. The power increase I felt made the 90kg feel lighter than the 80kg, and my landings were solid and well received. RDL: Wasn't even going to include these but I felt so damned good, I said, what the hell. I stayed light because I still have to train tomorrow (actually, in about 12 hours). 100 x 5 100 x 5 100 x 5 Solid. After I put all the plates and the bar away, I did a set of pressups x 5, some back bridge work, and lots of stretching of my hamstrings, glutes, back, shoulders, and hips. Then I did a few more pressups. Really made a difference because I felt zero pain or discomfort as I exited the gym. *************************************** On a sad note, I learned that a fellow lifter at Iron Sport who I had not seen in a while passed away yesterday. He lost a year and a half long battle with cancer, and was only 38 years old. We didn't train together- he was part of the powerlifting gang there for a while, but we always shared conversation and a few laughs when we were both at the gym. I never knew he was sick. I told Steve I just thought he was lifting on different days. My heart sank when I heard that he had died so young and so suddenly. He was one of the nicest people I knew from Iron Sport, and he will be dearly missed. My thoughts and prayers are the friends and family of Joe Gallagher. Rest in peace, Big Man. When something like this happens, it reminds me always that tomorrow is not guaranteed. Our time here is short, and everything we have, know, and love can be dashed away in an instant. I'm not going to be all cliche and tell you guys to live each day like it's your last, but just make sure that each day, you do something worthwhile, whether it's training, or spending time with your family, or doing something that brings you joy and contentment. Most of all, have a Merry Christmas. I mean it, a really Merry Christmas. Don't worry about counting calories or watching your diet- enjoy yourself and refuse to feel guilty about it. Then, get your game face on and start killing your PR's in 2006. There really is no excuse not to. |
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| Matt Frost | Dec 24 2005, 11:32 PM Post #366 |
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Fuckin' SLAYER!!
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Saturday, Dec. 24, 2005. Christmas Eve is upon us, and I spent a good portion of it hefting some decent weight. I was expecting a couple friends to show up. They wanted to take a crack at The Pig and some of the stones. OK, I can hit up a couple events today and skip benching, but, they were no-shows. I knew they were going out drinking the night before, so maybe they stayed out a little too late. Oh well. Got started with some stretching, rotations, dislocations, the usual. I can't believe I neglected so much of this before, opting for a quick warm up and then a dive into the training. I am wondering if I needed it for strongman training, seeing as I didn't require much to get going. With Oly lifting, the extra stretching and warmups have improved my performance. Clean & Jerk: Full cleans today. Warmup- bar x 5+5, 40kg x 3+3, 50kg x 3+3, 60kg x 3+3 70 x 2+3 80 x 2+3 92.5 x 2+2 97.5 x 1+2 102.5 x 1+2 102.5 x 1+2 I could feel the heaviness in my quads during warmups but by the time I was into my work sets, it had worked itself out. I faced away from the mirror, concentrating on feel. My jerks weren't as crisp as they were last week, because without seeing myself I don't know how far I am driving under the bar, but on the last jerk, I told myself- go deeper than you think you should. BAM! Most solid jerk of the day. Feet hit the platform right at lockout, the impact of it sounding like a cannon. I love that feeling of raw power. Bench Press: warmup bar x 10, 60kg x 6 67.5 x 6 90 x 5 105 x 4 112.5 x 3 117.5 x 2 117.5 x 2 Yeah, I used the kilo plates. Do you know why? Because they all rest in a milk crate that weighs a total of 37.5kg and it's kept in the closet with the Eleiko bars so they don't get mixed in with the other iron plates. Plus, I'm becoming a kilo-snob. And third, bumper plates look bigger on the bar even though they don't weigh as much. Deadlift: warmup 70kg x 5, 120kg x 3 137.5 x 5 160 x 4 187.5 x 3 197.5 x 2 205 x 2 205 x 2 All hook grip and raw up until the 205 sets, then I belted. Last set was rough, but I was just tired as hell and it took every ounce of strength I had left to lock that last rep out. In addition, the hook grip was tearing my hands up on the deadlift bar, which has very sharp knurling. Though this should have been the end for the day, I did some grip work. Taking a 10-kg bumper, I held it out with my right hand and flipped it like a giant coin, catching the plate on the opposite edge. I started with 5 reps on my right hand and 5 on the right, then repeated it after a short rest before moving to the 15kg bumper. This is one of the York polyurethane composite bumpers, very slippery and not much of a lip to catch your fingers on. I did 4 reps with each hand, and this was very difficult with my left hand. Finally, the challenge- a York 20kg plate, same style as the yellow plate but heavier. First try with my right, I lost it and it bounced off of the floor and onto my big toe. Yeah. I still had only socks on from deadlifting. Ouch. So, I waited a minute and tried again, and I caught it! Nice. Now for the left hand. First attempt, not even close, it slipped as I began to flip it. Second attempt was closer- I flipped it but I couldn't catch it. Third attempt, got it with my left hand and that was the first time I did that much with my left hand. Of course, several other lifters started trying it too. It's a fun little exercise that looks easy to the untrained eye, but once you start using a heavier plate, it gets pretty damned challenging. A quick three sets of unweighted hypers (BW x 12 x 3) followed by more flex work/stretching/pressups completed my training for the day. That was the first time in a while that I did three days in a row, and despite a rocky start Thursday night, I did some damn fine lifting to make up for it. Consider that last night and today's workouts were a mere 13 hours apart, and considering how fat and lazy I am, hahaha... well, there you have it. I don't want to make a habit out of doing three days in a row, but I was motivated by a Bill Starr article in MILO from December of 2004, where he stressed how important discipline was, and how it didn't really matter if you had to change your days around as long as you got all your sessions in. That struck a chord with me, and I wasn't willing to let the gym closing on Christmas fuck with my new program that I just started. Next week is light, the following week, it's time to set some PR's and kick off 2006 with a fucking vengeance. |
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| Frozenkilt | Dec 25 2005, 05:23 PM Post #367 |
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Online douche. GOLD! I need more Gold
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2005 ain't over yet, but it's been a good year for you, Matt. Any general goals so far? - Sean |
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| Matt Frost | Dec 25 2005, 10:04 PM Post #368 |
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Fuckin' SLAYER!!
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Immediate goals, well there's Iron Sport's Total Night on Feb 17. I'm entering that, straight-up PL meet. I am aiming for at least a 1300 total. I want to see 525 squat, 545 DL, and 300 bench. That's doable if I am not excessively conservative on my opeining attempts. I want to continue with the Oly lifting through to Spring. Results don't necessarily come quickly, so I want to spend a decent chunk of time on it. The next Stronger Than All contest is April 1 in Connecticut, and I am still undecided on whether I am doing that again or not. |
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| Matt Frost | Dec 28 2005, 06:08 AM Post #369 |
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Fuckin' SLAYER!!
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Week Two, Day One Tuesday, Dec. 27, 2005 I really need to quit bullshitting with other gym members. It's fun, but I was distracted too much tonight. Training should have only taken an hour, hour and fifteen tops, but it took much longer. Oh well... I just think I would have had more energy towards the end if I didn't drag it out. Light week so here goes: Power Clean & Power Jerk: warmup 40kg x 3+3, 55kg x 3+3 72.5 x 2+2 85 x 2+2 95 x 1+1 95 x 1+1 95 x 1+1 Power jerks were smokin', cleans were passable. Almost missed the second 95 due to slipping of grip, but I recovered easily enough. Clean Pulls: 102.5 x 3 120 x 3 120 x 3 120 x 3 The first two sets I did the first from the floor and subsequent two from the hang. I didn't like it that way, so the last two sets, each reps was from the floor and they were much improved. Actually, last rep on set 2, pull from the hang, I almost fell when I slipped on the platform... in my own sweat. Not a big puddle, but just a drip or two from when I was strapping in. Front Squat: warmup 60kg x 5 90 x 5 112.5 x 4 130 x 3 130 x 3 130 x 3 130 x 3 130 x 3 The first set at 130 felt tough, but the next four I rocked. Was a little tired on the last one but that's understandable. No cracks in form, though, just a little less explosiveness on the last two reps of the last set. Suspension Sit-ups: These are my situps on the glute-ham machine. BW x 5, hands in front BW x 5, hands behind head BW x 5, dislocation bar behind shoulders, squat grip. Hanging Leg Raises: feet out, legs straight BW x 5 BW x 5 I'm feeling some shoulder tweakage in my left deltoid area, bothers me most when I press upwards. Massage day on Thursday, should fix that right up, along with continued prehab and rotations. I don't think it's from lifting, I think I just slept on it at some awkward angle. |
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| Matt Frost | Jan 2 2006, 02:41 PM Post #370 |
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Fuckin' SLAYER!!
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Sorry this has been so late, I've had little free time to post my training this past week. Thursday: Squat Snatch: warmups bar x 3 x 2, 40kg x 3 47.5 x 3 57.5 x 2 65 x 1 65 x 1 65 x 1 Left shoulder still bothering me despite a very long warmup & prehab. Had to pretty much power snatch and ride them down. Not happy at all with this. Snatch Pulls: 80 x 3 80 x 3 80 x 3 Deadlift: warmup 70kg x 5, 120kg x 5 140 x 4 160 x 3 180 x 2 These went rather well, and I was suprised how easy they felt. Sunday's deadlifting (last week) felt much tougher. Hypers: BW x 12 x 3 Saturday: Power Snatch: warmups bar x 3, 40kg x 3, 50kg x 3 55 x 3 62.5 x 2 72.5 x 1 72.5 x 1 72.5 x 1 Better, but still a little uncomfortable on my left shoulder. Drop Snatch/Overhead Squat: clean the weight, press overhead, set it on shoulders, take a snatch grip, drop into a squat snatch, stand, then overhead squat. 30kg x 5+5 45 x 4+4 55 x 3+3 65 x 2+2 75 x 1+1 Good, felt decent. We need jerk blocks though... Jump Squat: 75 x 5 75 x 5 RDL: 102.5 x 5 115 x 5 115 x 5 115 x 5 Fairly good, fast-paced workout. Sunday: Clean & Jerk: warmups, 40 x 3+3, 50 x 3+3 70 x 3+3 80 x 2+2 92.5 x 1+1 92.5 x 1+1 92.5 x 1+1 Bench Press: warmups 60kg x 5 77.5 x 4 90 x 3 105 x 2 105 x 2 Back Squat: warmup 60kg x 5 107.5 x 6 125 x 5 145 x 4 145 x 4 Wow, I haven't felt this explosive on a back squat in a while, I was blasting these up. And to think, I almost- almost- decided to stay home because I was up late the night before. Fuck that shit, discipline owns. This coming week is heavy week. I'm looking forward to the challenge. I'd type more but I have to go to work. |
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| Caber McJock | Jan 2 2006, 09:53 PM Post #371 |
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I agree
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Matt, 2 things- can you describe the isometric bridge work, and what exercises have you picked for direct ab work? As a recently turned Metro, I am focusing on abs and core work quite a bit more. |
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| Matt Frost | Jan 4 2006, 04:02 AM Post #372 |
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Fuckin' SLAYER!!
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Jeff, The bridge work I do now is mostly to help loosen up my lower back. I'll lay on my back with my legs bent, kind of like: ^-- Then I'll contract my lower abs and glutes and squeeze off the floor. I'm trying to minimize lower back and hamstring drive. After a few of these and a set of pressups my back feels great. For direct ab work, I'll do situps on a glute-ham bench. These are fun, because when you go back, you're hanging over empty space. Your abs must stay tight or you bend the wrong way. I never go beyond parallel with the ground, though. Maintain an arch and pull yourself up. I start with hands on my chest, then hands behind my head, then with a dislocation bar held in a back squat position. That will bring your obliques into play. You could also just hold your arms out crucifix-style if you lack the bar, but the bar makes it a little easier. Kirk Nowack does these with a 25-lb straight bar and I've seen him use a regular 45-lb Olympic bar as well, so you can build some decent strength with these. Oh, and don't do more than 5-6 reps each set- they're very taxing. Other exercises I pick from are hanging knee/leg raises, weighted crunches, reverse hypers, side bends, and- I think Sean said they were Russian twists, where you hold a barbell at one end, the other end planted in a corner, and you can use one or two hands and go down to either side and then straighten back up. Saw it in a Pure Power magazine a few months back. I only choose one ab exercise per workout though, and sometimes, if I am tired, I skip it. I know, I shouldn't. I am getting better at not doing that. As for you going metro, when you bleach your goatee, I'll believe it. |
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| Matt Frost | Jan 4 2006, 04:30 AM Post #373 |
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Fuckin' SLAYER!!
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Day One, Week Three Tuesday, January 3, 2006: I went in tonight cautious, but optimistic and charged up. For the last two days I have been eating much cleaner than I have been in the last few months. I felt better and as a result, I lifted better. This week is the heavy week of the four-week cycle. The reps are low, but the weight on the lifts approaches 95% or more of my best 1RM. So, it's a challenge week for me, and tonight- I not only rose to the challenge, I fucking murdered it. Power Clean & Power Jerk: Warmups bar x 3+3, 40kg x 3+3, 55kg x 3+3 70 x 2+2 82.5 x 2+2 95 x 1+1 102.5 x 1+1 107.5 x 1+1 115 x 1+1 107.5 x 1+1 102.5 x 1+2 Not one clean or jerk was missed. In addition, only on one clean did I split my legs wide to catch the bar- on the second 107.5kg lift, and even so, it wasn't an abnormally wide split. The 115kg I caught in a nice 2/3 squat position, everything else was 1/3 squat or less. The pulls I was getting on the bar were like nothing I've felt before. Even when the weight started creeping up, I felt like I had hang time on the pull, and the bar was hitting me in the neck. I can really feel it in my tarps now, they'll be smoked tomorrow. On the jerks, only one was a little off. I just didn't drive underneath as much and ended up with a slight press-out, but even Yoda didn't notice it. On fire, I quickly moved on to: Clean Pulls: 115 x 4 130 x 3 130 x 3 130 x 3 130 x 3 I'm getting quite adept at pulling this weight. Even on the last set when I was a little tired, the pulls all felt strong, and it will only be a matter of time before I am attempting to clean 130. I am not going to make the mistake of assuming it's right around the corner like I did with 120 (and then it ended up taking me a year to get it), but since I am focused on this more intently, I don't think it'll take as long to boost up my PR here, especially since I'm pulling it to my solar plexus. Front Squat: warmup 60kg x 5 95 x 4 112.5 x 4 130 x 3 135 x 3 145 x 2 152.5 x 1 On Sunday, I had a very good back squat workout. The squats were explosive and powerful. Tonight, I replicated that with the front squats. I took a short 10-minute or so rest between the pulls and front squats, but once I got under that bar, I felt on fire again. I did a good job ofgetting a solid bounce and drive out of the hole. I even made the heavy last single pop at the top, whereas in previous weeks I was grinding out sets at 140. I still have a slight slowing/sticking point just past parallel on the way up, and on the 145 set, second rep, I was pulled forward just a little. However, I didn't lose my arch and once past the sticking, resumed an explosive upwards drive. I really think the jump squats are helping me a lot here. Hypers, Unweighted: BW x 12 x 2 Back didn't feel sore or torn up, so I only did 2 sets. I like it when I see results. I like it when my body responds to something, whether it's training or diet. Sometimes I take it for granted and fall back into old habits, and I kick myself for it, especially on days like today. But I don't spend too long lamenting about my lack of discipline. I have to stay focused, I have to keep my resolve. I can't change the past, or undo all the time I spent eating crap or taking shortcuts in training. I finally feel like I am adapting to a 4-day per week training regimen after several weeks of feeling a bit run-down. I've had to make other adjustments, though- not as much volume in each session, more sleep and better eating to aid recovery, and most importantly, perseverance, because it's so damn easy to throw your hands up and say that, well, 4 days a week just doesn't work for me. What's kept me on is thinking that there are strength athletes who train every day and sometimes twice a day. How is it they are able to maintain such a strict regimen? How is it their bodies can endure? Discipline. Determination. Following through. Not quitting when things get tough. I'm sure they didn't start off training 6-7 days per week, they worked their way up to that point, and there's no reason I can't increase my work capacity either. It takes some thought and a little more commitment, but it's completely doable. Tonight was a sign that I am doing something right, so I am going to keep on doing what it is that I am doing and see where it takes me. 130kg clean and jerk? Oh yeah. 100kg snatch? It will be mine. I will not be stopped. I've come too far. It's been almost 3 years since I picked up a weight and I haven't looked back... Sorry if this is long and self-indulgent, but I just feel very good about tonight's training. |
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| StrohPA | Jan 4 2006, 05:55 AM Post #374 |
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Fresh out of jail
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nice work matt -Craig |
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| Caber McJock | Jan 4 2006, 08:23 PM Post #375 |
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I agree
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Thanks Matt- I have done bridges like that before, but wondered if there was something different. They did help tighten things up in my core after my back injury.
I have the full beard ATM. Bleaching it would be difficult. |
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