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Kill With Power; Die!! Die!!
Topic Started: Jun 5 2005, 07:37 PM (10,162 Views)
Matt Frost
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Fuckin' SLAYER!!
Tonight wraps up cycle 1 of this weightlifting program. Cycle 2 is the hell cycle. Fortunately, I am drawing massive amounts of inspiration and encouragement from my training partners. I can't wait to tear into the new cycle. It will likely beat the everloving shit out of me, but I will come out much better for it.

I worked with Kirk Nowack and Reggie tonight, they kept me on pace. Man, did I sweat by balls off too. It got to the point where we had to dry off the platform as it was just raining off of me.

Clean & Jerk:

warmups with the bar, then...
120 x 3
143 x 3
172 x 3
184 x 3
198 x 3
198 x 3

I can tell there's improvement. I've never bounced around 90 kilos so easily. The jerks were not my most crisp, as I started to tire towards the end of the exercise, but the cleans were dead-on.

High Pulls:

220 x 5, 5, 5.

These were draining, as each rep was from the floor. Had trouble with the groove, as I was really starting to get tired. Kirk and Reggie were into their single cleans, so rest time was very brief.

Front Squat:

bar x 5
143 x 5
168 x 5
195 x 5
195 x 5
195 x 5

Gravy. Concentrated on my clean grip and keeping my back straight and core tight.

RDL:

220 x 5, 5, 5.

Weighted Crunches on the BIG PINK SWISS BALL:

25-lb plate behind the head x 15 x 4. Ouch.

Isometric Bridge Work:

Face down, 2 x 20 seconds
Left side, 2 x 15 seconds
Right side, 2 x 15 seconds
Face up, 1 x 5 seconds. Very uncomfortable.

I asked Reggie tonight about core work. He mentioned to me that my back pain during squats could be due to an imbalance in my core strength. I have known that this was an area of work for me, and I've procrastinated long enough. I asked him what I should do and how often. Dr. Reggie prescribed the following:

Abs every day.
One direct exercise, change that up day by day.
Bridge work, run through all four positions at least 3 times, hold as long as you can.

So, if this is what I must do, then so be it. At least six days a week, I will be doing this. Like the proverbial chain, I will only be as strong as my weakest link.

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Jamie
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Lately, Matt, your training has been awesome. I'm trying to catch up on some of my weaknesses, and when it starts to finally all come together, it'll be an unbelievable feeling. Keep up your hard work, man, you're doing really well.
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Llamapower
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Not The Mama
Good stuff Matt!

Particularly impressed that you used the word knackered in one of your posts! Looks like I'm finally teaching you colonials English! ;) :lol
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Matt Frost
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Fuckin' SLAYER!!
Thanks Jamie, it's already starting to come together. I really like being on a structured program, going in and knowing what I have to do in advance right down to the number of reps. It removes any hesitation or time wasted due to last-minute decisions. It is the practical application of Yoda's axiom "Do- or do not. There is no try." The task is before me and I either complete it or fail, and even if and when I fail, I don't have time to get discouraged because I have another set coming up in less than two minutes.

Colin, I've come to the conclusion that there is no other word that sounds like it feels. "Tired" or even "exhausted" doesn't cut it, "fatigued" sounds really gay, so "knackered".. well, it just fits. Doesn't seem to translate well here, though, when I tell someone to "sod off". I don't have a British accent so it sounds odd coming from me.
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Frozenkilt
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Online douche. GOLD! I need more Gold
Welcome to my world, Matt!

Even though my workouts in season are far less 'structured' than usual, I still know what I have to do walking in there. I know my rep ranges, I know my weights. It takes a lot of the wasted time out of the process. This is one of the strengths (and potential tarps!) of olympic lifting programs.

Really enjoying your log, man. Keep it up. O-lifting added about 30kg to my deadlift in the first 6 weeks I was doing it.

- Sean
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Caber McJock
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I agree
Quote:
 
(and potential tarps!)


Whoops! A legit use caught by the filter.
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Matt Frost
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Fuckin' SLAYER!!
Wow, Sean... 30 kilos? Shit, I haven't tried to deadlift in a while. Was planning on doing those on event days. Will have to work my way up to some PR attempts in the next month or so and see where it's brought me.
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Frozenkilt
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Think about it: every time you do an olympic lift, you get into a proper deadlift form. Lots of drive off the floor, etc. It'll go up.

- Sean
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Matt Frost
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Fuckin' SLAYER!!
What you say is true, however, I haven't been going up anywhere near my max deadlift.
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Frozenkilt
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Doesn't matter. Makes you a more efficient puller. Plus, are there any deads specifically in the program?

- Sean
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Matt Frost
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Fuckin' SLAYER!!
No deads. Just squats, cleans, pulls, snatches, and overheads. I was shooting for some deadlift on my event days.
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Matt Frost
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Fuckin' SLAYER!!
Events today. We were all supposed to train up at Nazareth Barbell, but Reggie called and told me that Mike Miller had to cancel. So, we trained at Iron Sport.

I arrived late because I didn't get Reggie's message in a timely manner I had just started my way to Nazareth when fortunately for me, I checked my voice mail. So I got there just as Kirk, Doug, and Reg were finishing with the log. As I am in the locker room changing I head a clamor followed by shouts of encouragement and then cheering

Reggie had just put up 403 on the 12" log, and I fucking missed it.

Amazing.

Went outside after a brief warmup and stretch (too brief, but I was in a hurry).

1. Farmer's Walk.

Wow, it's been a while. Weight is per hand.

175 x 80'
245 x 80'
275 x 65' for a PR, but I am not happy with it, since everyone else took it down, turned, and came back. My grip went on me, but the pickup and walk was decent.

2. Super Yoke.

375 x 80'
575 x 80', 1 drop. Surprised myself here, as the yoke has been tough for me lately. Did not tie my PR becase of the drop. They went to 775 but I wasn't that brave today.

3. Tire Flip.

Only got two flips/one set. The first attempt I couldn't break then tire. Guess it's been a while on that too. Would have went for another set but time was pressing and we opted to put the tire away and do stones.

I did not do stones, there was only 20 minutes left before the gym closed, so I deferred my time to Kirk and Reg, who wanted to train heavy stones.

It wasn't a bad workout, but man, I am tired of being the last wolf in the pack.

Till next time...
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Matt Frost
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Fuckin' SLAYER!!
Monday June the 20th:

Cardio, elliptical walker, 10 brisk minutes.

Core work: Hanging knee raises, bw x 7, 10, 9.
Bridges: face down 30 secs, right side 15 secs, left side 12 secs, face up, couldn't find a position that didn't feel like my shoulders were being torn apart. Might have to do these suspended between benches?

Experimented with a barbell twist maneuver I saw in Pure Power. You stick one end of the bar in a corner and hold the other end at arms' length overhead and slightly away from you. Grasping with two hands, you turn to your side until the bar or your arm touches your leg. The bar's path will push you down as well, and then you reverse the motion and stand upright again. You can add plates for increased resistance. I would guess it combines the effect of a side bend and a trunk rotation. Plus, it's a functional movement, almost like you're loading a truck from the ground. I will add weight to those next time, I just did one set each side, 10 reps with just the bar.
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Frozenkilt
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Russian twists, Matt. Thrower's exercise. Good ab work.

- Sean
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Matt Frost
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Fuckin' SLAYER!!
OK... now I know the name, hehe. I'm definitely going to keep them, I like the large ROM and I can really feel what is being worked, and that was just with the bar.
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Matt Frost
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Fuckin' SLAYER!!
Tonight was the beginning of cycle 2 of the weightlifting program I've been on. There are some subtle changes. The weight goes up, the reps go down, and a new exercise is swapped in. Out are behind-the-neck snatch presses and in are behind-the-neck jerks.

It was a full house tonight, with me, Reggie, Kirk and Kevin. It was their heavy day of cycle 3, and I saw some insane squatting from Kirk and Reggie... more on that later.

Did some warmups, then-

1. Snatches:

88 x 3
110 x 2
120 x 2
133 x 2
133 x 2
133 x 2

Again, fast pace, maybe 90 seconds of rest between sets. Snatches were OK, I had a couple that were off form, but in between sets I would just grab an empty bar and drill the proper scoop technique into my head for the next set.

2. Snatch Pulls:

153 x 3, 3, 3. Gravy.

3. Behind-the-neck Jerks (power jerks):

bar x 3
85 x 3
153 x 3 whoops, look at the sheet, Matt, doubles!!
183 x 2
213 x 2
225 x 2
225 x 2
225 x fail, pushed too far back and had to step away.
225 x2

It was just a matter of getting used to the motion. On the rep I bombed, I put my head through like I would have on a regular jerk, except my head is already through, so that put the bar too far behind me. I had to step back and let it fall in front of me. No biggie, I just refocused and moved on.

4. Back Squat:

185 x 3
275 x 3
315 x 3, knee wraps
370 x 3, belt & wraps for the rest of the sets.
370 x 3
370 x 3

My knees thanked me tonight, and I didn't have nowhere near as much back discomfort. These squats didn't give me too much trouble. Watching Reggie bounce around with 645 for 4 or 5 sets of doubles was just.... inspiring. He approaches the bar like a caged animal. His line of the night, to Kirk: "I'm gonna get a drink of water and then I'm going to annihilate this." Kirk was squatting some heavy iron too, in the upper 500's/lower 600's. He takes a more methodical, controlled approach, but it's just as amazing to watch him do it.

5. RDL:

225 x 5, 5, 5. Gravy.

6. Ab exercise- Russian Twists:

bar x 10 each side
90 x 10 each side
115 x 10 each side

These get to be quite taxing once you add the weight, but I like the exercise a lot. Question, Sean- how would you do these- a controlled movement on each portion or a slow descent and explosive return to standing, like you would for a throw? I did these methodically tonight.

So... next week is heavy week, and with 4 sets of 420 x 3 in the squat to look forward to, I'm starting my mental preparation now. I'm eager for Thursday's training as well.

Tomorrow AM, cardio and bridge work, and then an 11 hour work shift. Time for me to get the fuck to bed.
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Llamapower
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Not The Mama
Excellent stuff Matt. I've got an event training session planned tonight and reading your log has put me in the mood to lift HEAVY. :lift
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Matt Frost
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Fuckin' SLAYER!!
ANNIHILATE, COLIN!!!!!!!!!!!!!!!!
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Matt Frost
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Fuckin' SLAYER!!
All by myself tonight. Kirk and Reggie are on their heavy week of Cycle 3 and are lifting tomorrow night, but I couldn't get out of work early, so I had to lift tonight.

No biggie.

Cruised through my training tonight, went very fast. Total time about 1 hour, 5 minutes (but if you include pre-training stretching and stuff, like an hour and 15-20).

Cleans:

88 x 3 (warmup set)
120 x 2
143 x 2
168 x 2
186 x 2
186 x 2
186 x 2

A few of these were off, not having my coach or partners there, I really had to take my own steps to correct my form when I noticed it off, but I managed well.

Clean Pulls:

206 x 3, 3, 3. Gravy.

Jerk from the rack:

95 x 3 (warmup set)
153 x 2
183 x 2
213 x 2
225 x 2
225 x 2
225 x 2

These felt heavy, I think it's because I did the exact same sets/reps two days ago except those were behind the neck. Wrists felt really sore, so I borrowed a pair of wraps for the 225 sets.

Front Squats:

133 x 3
143 x 3
168 x 3

These were nothing, I didn't even break between sets but to load the bar.

RDL:

198 x 5, 5, 5. Gravy.

Mmmm.... gravy.

Abs- weighted machine crunches:

40 x 15
60 x 12
70 x 10
80 x 8

Bridge Work:

Face down x 20 secs
Left side x 8 secs
Right side x 8 secs
Face up x 20 secs.

Used that thing... whatsitcalled... that 1/2 a Swiss ball, it helped take some of the stress off my shoulders. Man, I suck at these but I am slowly.... very slowly- getting used to it.

Events on Sunday. Woot!
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NickGiammarresi
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Matt, whats the heaviest stone Kirk is loading these days?

hijacked some stuff from you, started front squatting again.

i might do Hudson river......
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Matt Frost
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Fuckin' SLAYER!!
I think Kirk loaded a 400, but I didn't see it. Reggie brought a 400-lb stone to the gym. I know Kirk's hit 380 before though.

I got an entry form for the Hudson contest too, it's on my radar.

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Frozenkilt
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Is Kirk still a 231?

- Sean
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Matt Frost
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Fuckin' SLAYER!!
Yes, he's still just under the 105kg mark, Sean.

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mennonite muscle
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Listens to Kelly Clarkson!
That 's awesome for that BW! :respect
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NickGiammarresi
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he is freaky strong at his bodyweight. is he doing the 105kg nats in August?in South Carolina? or is that am nats im unsure.
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