| Kill With Power; Die!! Die!! | |
|---|---|
| Tweet Topic Started: Jun 5 2005, 07:37 PM (10,142 Views) | |
| Matt Frost | May 25 2006, 10:54 PM Post #526 |
|
Fuckin' SLAYER!!
|
Thursday, May 25, 2006 Up at my other gym. Had to run up to pick up the study book for my personal training course, decided to train while I was there. They don't have bumpers so all weight is listed in pounds. Squat Jerk: bar x 3 95 x 3 95 x 3 115 x 3 135 x 2 155 x 2 155 x 2 I really like these. I had two minor mishaps- the second rep of 115 I put right into my chin but still made the jerk. The second rep of the first 155 I was a little out front on but I saved it. All in all, some of these were half-squats, but most were jerked into a full squat. These aren't easy for bigger lifters to pull off, but I'm defninitely flexible enough, I just need to build the OH Squat up some more. Split Jerk: 175 x 2 185 x 2 205 x 2 205 x 2 Was awkward transitioning. I think next time I will do either-or, and not follow one type of jerk with another. Front Squat: 185 x 5 225 x 4 255 x 3 285 x 2 315 x 2 315 x 2 Not too shabby, had some good drive coming up on these. Abs, 60 reps. 40 exercise ball crunches and 20 lying alt-leg floor crunches. Tomorrow I'll hit some snatches, clean pulls, and RDL's, I can do those at home if the weather is dry. Saturday is off, and Sunday will be full lifts. |
![]() |
|
| Caber McJock | May 26 2006, 03:21 AM Post #527 |
![]()
I agree
|
Word. The journey of 1000 miles, and all that.... |
![]() |
|
| Matt Frost | May 27 2006, 02:23 PM Post #528 |
|
Fuckin' SLAYER!!
|
Ow. Back and glutes are fucking toast these last couple days, hehehe. Hey, check out the fat power ranger snatching 101 kg... |
![]() |
|
| Matt Frost | May 30 2006, 08:00 PM Post #529 |
|
Fuckin' SLAYER!!
|
Tuesday, May 30, 2006 New month, new routeen. Last week I just did maintenance lifting because Leo was really busy. I got my new template Sunday afternoon and it's completely different. For the next five weeks I'll be focusing on fitness and conditioning. The goals are to A- lose a few pounds and B- get my conditioning back up. Did my first session today and I have to say, damn, was I sucking wind. Once again I underestimated the workout based on how it looked on paper. To be fair, I didn't underestimate it too much, but still, I should have lightened some of the weight a little. 1. Power Snatch/Overhead Squat/BTN Push Press bar x 4+4+4 40 x 4+4+4 50 x 4+4+4 55 x 4+4+4 These weights were OK for a start. Humbling, though, because 55kg felt like a ton on that last rep. The process was simple enough- power snatch from the floor, overhead squat, set the weight on your back, push-press, and then back to the floor. I tried to rest only a little between sets, keeping it to two minutes at the most. 2. 3-stage Snatch Pulls 70 x 6 80 x 6 90 x 6 The setup for these is, one pull from the floor, one from below the knee, and one from the power position. Each pull counts as one rep. Not too bad here. 3. Back Squat 90 x 8 100 x 8 110 x 8 I can't remember the last time I went more than 5 reps on a squat. Yeesh, did I start burning. S'good for me, though. 4. Bent-over Barbell Rows 70 x 10 70 x 10 70 x 10 I definitely started these a little heavy, as it took a rep or two to make sure I was activating my lats and not pulling with my biceps I tried the first set with a snatch grip, but changed to a clean grip for the last two for a little more range of motion. with my sizeable gut, I don't have that much as it is. 5. BTN Snatch Press from the squat position bar x 8 30 x 8 40 x 8 First time doing these, and it's an odd movement. But, I do think this will help with snatch lockouts and shoulder flexibility. I noticed that the press is easier if I am using my legs to give a static push against the ground as opposed to just sitting in the hole. The slight but steady resistance makes it easier to keep my back and shoulder girdle tight. 6. Squat Snatch bar x 20 7. Clean & Jerk bar x 20 These two sets were only supposed to have one minute rest between them. Yeah, right. I waited more like three, as I was hyperventilating and my legs felt like peanut butter. On the clean & jerk, the first five were squat cleans, followed by five power cleans, then five squat cleans, then five power cleans. The last jerk was a full squat jerk. The snatches were definitely harder, but by the time I racked the bar, I couldn't even stand anymore. My legs just gave out and I fell, laying there. Didn't help that it was about 85 degrees and humid inside the gym. Damned summer, I hate it. Even the fans didn't do much to circulate the air, thick as it was. One thing I realized, my conditioning is rock-bottom once again, and I am glad that I requested this cycle. It's for my own damned good, and I only pray that my determination to go into camp 12 pounds lighter and in far better condition outweighs my natural tendency to take the path of least resistance. I'm not in the mood for failure, not this time around. |
![]() |
|
| Matt Frost | May 31 2006, 08:55 PM Post #530 |
|
Fuckin' SLAYER!!
|
Wednesday, May 31, 2006. When I woke up today I was debating whether or not I should train, for about five minutes. I was (and still am) incredibly sore. As I am sure many of you know, such a drastic change in workouts will do that to you. But, I figured, this is not heavy weight I am throwing around, and soreness be damned. The only way I will accustom myself to this kind of training is to do it andnot cry about it, so off I went. 1. Power Clean + Front Squat + Push Press: 40 x 4+4+4 50 x 4+4+4 60 x 4+4+4 70 x 4+4+4 Probably could have done 50-80 on these but I didn't want to burn myself out on the first exercise. 2. RDL: 70 x 8 80 x 8 90 x 8 95 x 8 The last set was just bad, I should have stayed at 90. My form was falling apart and it made my lower back hurt a bit. After a little rest, I did something I had never done before- 3. Barbell Lunges: bar x 8 right, 8 left 25 x 8 right, 8 left 30 x 8 right, 8 left 37 x 8 right, 8 left Talk about exposing a weakness. That last set, a mere 37 kilos, was very humbling for me. It was difficult to avoid touching the floor with my rear knee, but it only happened a few times. A couple times I stumbled a little when returning to the start position. BUT- there's a silver lining. My groin pull from last year's Maryland contest is no longer troubling me. I had wanted to incorporate lunges earlier in my training but every time I tried, my inner right leg felt weak and strained and that was with no weight. I felt none of that today. 4. Muscle Snatch: 30 x 8 40 x 8 45 x 8 50 x 8 Jesus... I had to ask Leo how to do these. Do you know how hard it is to snatch the wrong way after having the proper way drilled into your head? After the first set, I figured out the trick. No stop at the bottom, just touch and pull, shrug and as the bar comes up, just screw your arms under it and press without dipping your legs for the catch. The last set had me blown up like Hurricane Katrina, but it was fun. 5. Military Press: 50 x 8 60 x 8 65 x 8 70 x 8 Not too bad. Last few reps were really tough, as it should be. 6. DB Snatch 10kg x 10 right, 30 sec. rest 10kg x 10 left, 60 sec. rest, then 7. DB Power Clean & Push Jerk 20kg (total weight) x 20 from below the knees This was a tough day, but I wasn't as exhausted afterwards as I was yesterday. Then again, it's not as hot today either. Still, I went through a gallon of water during the hour and a half session. Eventually I'll be able to trim down some of the rest time between sets and exercises, but right now I am seeing a little improvement. Shit, I got done almost 2 hours ago and I am still sweating in an air conditioned room. It's gotta be working! |
![]() |
|
| Matt Frost | Jun 1 2006, 09:33 PM Post #531 |
|
Fuckin' SLAYER!!
|
No training today, but I just wanted to say that I love craigslist. I got a squat rack for $20. Shit, soon I won't even need a gym membership. |
![]() |
|
| Matt Frost | Jun 3 2006, 02:18 PM Post #532 |
|
Fuckin' SLAYER!!
|
Friday, June 2, 2006 I thought I was screwed out of my workout. See, I have to take work whenever can get it. Unfortunately that sometimes puts a kibosh on steady plans. When I got home yesterday I wanted to go train, but Kennedys was only open until 8. It was 6:30. Half hour to get there only left me an hour to train, and this workout takes about 90 minutes. I didn't want to skip anything or half-ass it, so I decided to wait. But- fate was with me, and I ended up at Iron Sport instead. 1. Power Snatch + Overhead Squat: 40 x 5+5 50 x 5+5 55 x 5+5 60 x 5+5 The first three sets I tried to blaze my way through, but I noticed that it was getting harder to drive the last couple snatches on the 55's, so on the 60kg set I paced myself instead. I'd hit 3 reps, pause for a few seconds, hit the 4th, pause again, and hit the 5th. Was a good way to begin. 2. Three-stage Clean Pulls: 1st from floor, 2nd from below knee, 3rd from power position, each rep separate 80 x 9 90 x 9 95 x 9 100 x 9 Not too bad. I seem to be picking good weight to work with, as the plan doesn't give me percentages to work off of. 3. Front Squat: 60 x 8 80 x 8 90 x 8 100 x 8 Went a little lighter on these than I could have, but I still had a lot of work to do yet. 4. Seated Rows: lbs. 200 x 8 200 x 8 200 x 8 200 x 8 Was supposed to be one-arm DB rows but I just hate those. Not because they're hard or anything, but I look like a fucking tool when I do them. 5. Seated BTN Press, Snatch Grip: Smith-machine, weight in kg 60 x 8 65 x 8 70 x 8 70 x 8 This is the first time I've ever used the Smith-machine. Well, I used it to hang my belt on once or twice. But, since the seated barbell press apparatus was in use, I went with this instead. Good thing, too, because this weight was just right. The last two reps of 70kg, I struggled with. It was some kind of work. 6. Snatches, 20kg, x 10 squat, 10 power 7. Clean & Jerk, 20kg, x 10 squat clean/split jerk, 10 power clean/power jerk I am supposed to do all the snatches in squat fashion and probably all the cleans too, but I have to work my way up to that. Between these two sets I rested 90 seconds. I'm already noticing an improvement in my conditioning. I'm recovering faster between sets and exercises and I am not tiring as quickly on the endurance runs. So, at times, while I am in the gym cursing this program (like around rep 14 of the snatches with the bar), I am also happy with the results, even if they're not reflecting much on the scale yet. |
![]() |
|
| StrohPA | Jun 4 2006, 07:35 AM Post #533 |
|
Fresh out of jail
|
im really liking this conditioning style olympic workout routine that you are doing, good job man. Is there any way for you to email me a basic outline of it with percentages if possible? If so stroh23@hotmail.com is my email, since i don't see you too often anymore, but my offer is still on the table for a tuesday workout. Full squat rack set up with bumpers at my house if you need a free day of training (with a little commute). My next comp is the central jersey strongman, june 17th is go time. |
![]() |
|
| McLifter | Jun 4 2006, 02:39 PM Post #534 |
![]()
|
All I can say Matt is WOW! I realize that I have been doing myself a disservice by not reading your log. You have a gift for expressing yourself and motivating others. Congratulations on your win at the Olypic Lifting Contest. I echo what Jeff had to say. This looks like a great opportunity for you to make some changes and to "follow your bliss" as Joseph Campbell would say in his books. Good Luck on the future. I know you will do well. Brock |
![]() |
|
| Matt Frost | Jun 4 2006, 03:41 PM Post #535 |
|
Fuckin' SLAYER!!
|
Thanks Brock. I've been guilty of not reading other people's training logs for a while now. Life just gets in the way, and usually I have only had time to post my own log and that's all. But, I've been getting better at that, if only to poke fun at Jeff for his weight loss (even though at his advanced age it's probably best for him). I'll be studying this week for my certification but I will definitely have more time to catch up on how others are doing. Craig, I'll email you the plan I am on, but there's no percentages given. I work in my 40-60% range, just to give you a general idea. I'll send you the plan ASAP. |
![]() |
|
| Matt Frost | Jun 4 2006, 07:48 PM Post #536 |
|
Fuckin' SLAYER!!
|
Sunday, June 4, 2006 Slept in today, but I really needed the rest. I even had a dream where I said, "I think I'll skip my training today". Well, that woke me up. I realized I had to hurry if I wanted to get my session in before the gym closed. The weather wasn't looking promising for a home workout. Did some basic warmups and rotations/dislocations. 1. Power Clean + Front Squat: 50 x 4+4 60 x 4+4 70 x 4+4 Absolutely ripped through these. For some reason I had energy despite feeling sore from the week's training. Rested only 45-60 seconds between sets after changing the weight. 2. RDL: 70 x 8 75 x 8 80 x 8 Mindful of the last time I did these, I lightened the load to concentrate more on form. These still make my lower back sore for some reason- I'll have to work some hyperextensions in with my ab work. 3. Barbell Side Lunges: bar x 8 right, 8 left 30 x 8 right, 8 left 40 x 8 right, 8 left Had to feel my way around these a little. On the second set I took my Oly shoes off, and found that it was a much more taxing yet comfortable movement. Really felt these in my upper hams and glutes. No adductor strain and no knee discomfort at all. 4. Muscle Snatch: 40 x 8 50 x 8 60 x 8 Went a little heavier than last time. The 60kg set was a good burnout, I felt myself cheating a little towards the end and dipping my knees, but stopped myself. Rather than cheat, I took an extra breath and finished the movement properly. 5. Sots Press: 30 x 8 40 x 8 50 x 8 Now this was an interesting exercise, one that really tests your flexibility and balance. For those who don't know- you take the bar like a front squat in a clean grip, squat, then, while sitting in the hole, press the bar overhead. I didn't know how heavy to go with these, but the 50kg set seemed a hair too light. I will try taking it to 55 or 60kg next time I hit these. 6. DB Squat Snatch- 25lbs. x 8 right, 8 left. 7. DB Power Clean + Push Jerk- 50lbs. total x 20 When I looked at the clock, only an hour and fifteen minutes had passed. While there were fewer sets due to the fluctuation of the plan, I realized that A- I ripped through this workout and B- my conditioning is coming back very quickly. After the last exercise, I didn't collapse or fall like I did just 5 days ago. Sure, my legs were heavy, leaden, and slightly burning, but overall I felt pretty good. My only thing is that the scale isn't really showing me the love. I've been good on my eating but it's still showing 347, and I really want to see that number decrease a little bit. |
![]() |
|
| Matt Frost | Jun 6 2006, 12:05 AM Post #537 |
|
Fuckin' SLAYER!!
|
Monday, June 5, 2006 Day 2 of a three-day lifting bender. My glutes and hams were- were. Are- really fucking sore, but I was like, you know, I can't be a pussy all my life. Weightlifting camp is going to be harder than this, so, man up. 1. Power Snatch + Overhead Squat + BTN Push Press: 30 x 4+4+4 40 x 4+4+4 45 x 4+4+4 50 x 4+4+4 Zipped through these. Learning that whilst doing a more aerobic style of training, breathing is very important, so I managed my air intake better and as a result, I didn't fatigue as quickly. Still, I had wanted to go to 60 kilos... maybe next week. 2. Three-stage Snatch Pulls: 1st from floor, 2nd from below knee, 3rd from power position, each rep counts separately 70 x 6 80 x 6 85 x 6 90 x 6 Not as crisp as regular pulls, but for the purposes of my routeen, they'll suffice. 3. Back Squats: 70 x 8 80 x 8 90 x 8 100 x 8 Very little rest between sets, and a very rapid pace during the exercise. I changed the weight and waited 30 seconds, then just drilled each rep, exploding out of the hole. Again, I was mindful of the oxygen, taking big gulps of air at the top before descending again, and controlling the exhale on the way up. I loved these sets. 4. Axle Rows: 55 x 10 65 x 10 75 x 10 85 x 10 Well, I hate bent-over barbell rows, so, remembering a page from the Nowack training routeen, I used the axle instead. The one at Kennedy's is light, only about 5 kilos. Plus, it's knurled. Even still, with 85 kg on the axle, I had to reset my grip after 8 reps to complete the set. After, for old time's sake, I continentaled the axle and strict-pressed it. 5. BTN Snatch Press: from the squat position 30 x 8 40 x 8 45 x 8 50 x 8 Drat and double drat. I lost a little confidence on these because my first rep of the 40kg set, I pressed it too far back and lost it on the way down. I regrouped and finished the set, but I also decided not to attempt a run up to 60 kg. The shitty thing is, my 45 and 50 kg sets were strong as hell. Ah well, next time. 6. Squat Snatch- bar x 20, then, 90 seconds rest, then- 7. Squat Clean + Split Jerk- 20 + 20 8. Abs- 3 x 20 lying floor crunches, alt leg + 2 x 20 lying trunk rotations (think windshield wipers but using the legs held together, fully extended, while lying flat on your back). 100 total reps. OK... so now I am getting the point of this training. It isn't about moving a heavy weight, it's about a nice, steady pace. I've never sweated so much, even last week when it was scorching hot, because I took a lot of rest between sets and exercises. As my conditioning improves (and it is, rapidly), I'm able to cut my rest time. So, I shouldn't be concerned about having a lot of weight on the bar, just as long as it's enough to make the exercise challenging. This is a great change of pace. Last week I was cursing Leo's name as well as my own for requesting a fitness cycle. This week I am getting into it. Even as sore as I was, once I got moving, I could ignore the soreness and just keep plugging along. |
![]() |
|
| Caber McJock | Jun 6 2006, 02:40 PM Post #538 |
![]()
I agree
|
Those are brutal looking workouts Matt. |
![]() |
|
| Matt Frost | Jun 7 2006, 01:16 AM Post #539 |
|
Fuckin' SLAYER!!
|
They are absolutely brutal, Jeff. Especially on the third night in a row. I am so glad I have a day off from lifting tomorrow. The added thing is, I am getting more hours at my old pizza place and that's good, but I had planned on not working most of June so I'd have more rest time. Guess I shouldn't look a gift horse in the mouth and all, though. Tuesday, 6.6.6. Hail Satan, motherfuckers. Aside of no new Slayer CD coming out, which pisses me off, today was a real challenge. Each set had two extra reps tacked on and some exercises had an additional set. 1. Power Clean + Front Squat + Push Press: 40 x 4+4+4 50 x 4+4+4 60 x 4+4+4 70 x 4+4+4 OK... got through these OK, only a little tired on the last rep of the last 2 sets. Legs are fatiguing faster already. 2. Snatch-Grip RDL: 60 x 10 60 x 10 70 x 10 70 x 10 Good, tight form, but a screaming lower back. I really had to rest a little after this just to get my back feeling better. 3. Barbell Lunges: 30 x 10 right, 10 left 30 x 10 right, 10 left 35 x 10 right, 10 left 40 x 10 right, 10 left These were a fight, I am still getting my form down on these. Compared to the rest of my body, my glutes are relatively weak. As much as I hate lunges I'm glad I am finally tackling them. 4. Muscle Snatch: touch & go 35 x 10 40 x 10 45 x 10 45 x 10 I really wanted to quit. My mind started making excuses halfway through these. Go on, you've trained enough. You're "overtrained". I started muttering out loud, "fuck you, I won't quit." Over and over again. Glad nobody was near the platform or they might have thought me a crazy man. 5. Military Press: 45 x 10 50 x 10 55 x 10 60 x 8 Yeah, I tried twice to get the ninth rep and even with a push press I just couldn't lock it out. 6. DB Squat Snatch- 25 lbs x 10 right, 10 left 7. DB Power Clean + Push Jerk- 50 total lbs. x 20+20 8. Reverse Hypers- BW x 20 I had wanted to do the full 80 reps of ab work I had scheduled but I started seeing spots and I had to sit in the locker room for 10 minutes as waves of nausea washed over me. The extra volume added about 10 minutes to my time. From my first clean to my last hyper, workout time was just over an hour. You know what pisses me off, though? I haven't lost one fucking pound, despite all this work, despite being a diet nazi, so fuck it. I am eating what I want tonight. Call it a cheat meal but after three days in a row of this, I deserve it. If, after a WEEK of working out like a demon I had dropped even 3 pounds I wouldn't be so perplexed, but fuck... What's it gonna take? I cut my daily calories by around 500, I avoid eating right before bed, I eat small meals throughout the day and decrease carbs as the day goes on, I'm ripping through a gallon and a half of just water alone per day. Fuck me if I know what's going on. |
![]() |
|
| Jamie | Jun 7 2006, 02:15 AM Post #540 |
|
First Moderator on the SDF; first to have moderator title revoked.
|
Maybe you're gaining muscle, Matt? You could be leaning out and staying the same weight. Insane sessions. |
![]() |
|
| Matt Frost | Jun 7 2006, 01:48 PM Post #541 |
|
Fuckin' SLAYER!!
|
Maybe, but if so, I've never experienced such rapid hypertrophy. I really haven't had any long recovery periods. My conditioning is still much improved, though, and I would rather be 350 with good endurance and conditioning than be 15 pounds lighter with no wind. |
![]() |
|
| Frozenkilt | Jun 7 2006, 02:25 PM Post #542 |
![]()
Online douche. GOLD! I need more Gold
|
When in doubt, Matt, up the protein some more without changing anything else. It just seems to work. You taking any fish oil? - Sean |
![]() |
|
| Matt Frost | Jun 7 2006, 11:28 PM Post #543 |
|
Fuckin' SLAYER!!
|
Yeah, I take a double-dose of Omega 3-6-9 and a separate dose of fish oil once per day, among other vitamins, joint support, and amino complexes. |
![]() |
|
| Matt Frost | Jun 15 2006, 01:32 PM Post #544 |
|
Fuckin' SLAYER!!
|
It's been a week, so I'll just give you the run-through and not the details. On Thursday, June 8, I trained, but I noticed that my workout was... well, didn't seem to have that snap. I thought a day off would give me some recovery, but everything just felt dead inside and I really had to force myself through, such to the point where I thought, at the time, I did myself more harm than good. On Saturday, I took my certification test after a six-hour seminar. As far as that goes, it was educational and informative, and had very little practical carryover to the test. You have to get 80% to pass, and I don't think I did. However, it's only $20 to re-test, and I know more of what I need to study now, so I am not giving up yet. During the lunch break I got in a quick workout- it was not so hot. Again, zero snap to any of my lifts. I only did a couple exercises due to time, but I still felt lousy and unfocused. When the time came for the test, I drew blanks on things I should have known. Sunday- rested, except for work. Monday, worked the day shift, then went to train. Got through half my workout and threw in the towel. I resigned myself to the fact that I was overtrained, though Lord knows how much I HATE that term. But the volume I've been doing the last few weeks? It was brutal. What I don't understand is why that wall comes up so fast. You can go for weeks as it was in my case and then BAM, you not only lose your ability to lift effectively, but your motivation goes in the shitter too. I sat around these past couple days vegging out playing video games in my free time. I felt like my roommate, whose life outside of work consists of beer and X-Box, and I hated myself every step of the way. Tuesday and Wednesday I did nothing, though it killed me. So now, today... I am feeling better. I have motivation. I just don't know if I should lift, and whatever I do I am definitely not following that program I was on. I may keep elements of it, though. The 20-rep snatch and clean & jerk with just the bar would be a great way to start the day. It takes little time and prep. Throw in some ab work, get it out of the way before breakfast. Then I'll return to a more conventional program- a quick lift, a leg exercise, a pulling exercise, and a pressing movement- 4x a week, but without the crazy-high reps I've been doing. I'd like to keep things like the snatch press while in the squat, the military press, and the Sots press. I am going to wait on Leo for some advice, since he's been writing my workouts for the last six months. If I train today, it'll be a light workout with just the quick lifts and maybe some squats. |
![]() |
|
| Matt Frost | Jun 16 2006, 03:44 AM Post #545 |
|
Fuckin' SLAYER!!
|
Thursday, June 15, 2006 Tonight was a good return to form. I can tell that two weeks off of squat snatching with heavier weights has made my technique a little less precise, but things were generally much smoother than they've been since last week. Squat Snatch: 40 x 3 50 x 3 60 x 2 70 x 2 75 x 1 80 x 1 80 x 1 Clean & Jerk: 65 x 2+2 80 x 2+2 90 x 1+1 100 x 1+1 105 x 1+1 105 x 1+1 Still some residual fatigue, but I was feeling much better. Power Clean + Squat Jerk: 40 x 1+3 50 x 1+2 60 x 1+2 65 x 1+1 75 x 1+1, PR 85 x 1+1, PR # 2 95 x 1+1, PR # 3. Just playing around, but this was freakin' sweet. +25kg on my squat jerk! The last time I tried these, I was using a pretty crappy bar and metal plates- though I took it from the rack instead of cleaning the weight. This time I used the brand new shiny Werksan set at Iron Sport on the shiny new platform. I like this so much more than split jerking. Steve P took some pictures of me, Bart, and big Benny training tonight, so they'll probably be in the photo section on www.ironsport.com tomorrow. I expressed my doubts about this program to Leo, and wondered if I should alter it, but he wants me to continue on the fitness & conditioning program as it's written. He doubts that I was overtrained, though I know I was. Still, he's right about one thing- I was probably using too much weight, so I will give it a go and lighten the weights considerably. He says the volume is important, not so much the actual weight on the bar. I don't want to walk away from a program the first time it wears me out, after all. Just recover, refocus, and attack again. Even if I do burn myself out again, I should have some time to recover a little before camp. |
![]() |
|
| Matt Frost | Jun 16 2006, 02:01 PM Post #546 |
|
Fuckin' SLAYER!!
|
Friday AM wake-up call Woke up today and decided that if I am going to stick on this fitness program I should split up some of the volume over the course of a day instead of trying to cram it all in at once. Squat Snatch- bar x 20 Squat Clean + Split Jerk- bar x 10 Power Clean + Split Jerk- bar x 5 Power Clean + Push-Jerk- bar x 5 I rested 60 seconds between the snatches and the clean & jerks. There was no rest- OK, maybe a second or two- between the switchover on the cleans and the jerks. I have to get it into my head that I should do what I can do. I don't have to kill myself with weight on this program, but it's just hard for me to gauge how I much I should use. Leo said I should stay on it even if I use the bar for all exercises. While I won't drop that low for everything, I'm considering it for some of the combination exercises. As for the aerobic training, I hadn't really started it because I don't have the equipment, or anything that would double for it. I have a coffee table that's sturdy enough to hold my weight but I'm afraid it's not balanced well enough to hold as an aerobic step. Then, I realized... Matt, you're such a dolt. My porch. The same one I train on occasionally. It sits about 15" off my driveway on one end, and- AND- it's 2' off the ground at the other end which will work nicely for box jumping. Put a piece of plywood down over the gravel and I am good to go. Great. Can't use the "no equipment" excuse anymore. But- I will be doing something every morning from now on. I'll alternate days between the barbell exercises and then stepwork and jumps. Leo also has squat thrusts written into my program but I fear I may be too fat to actually do one. I'll have to practice them. Inside. Where nobody will point and laugh at the beached whale thrashing around on the concrete. |
![]() |
|
| Matt Frost | Jun 16 2006, 02:04 PM Post #547 |
|
Fuckin' SLAYER!!
|
And, since I have nowhere else to plug this- ironsport.com has a new messageboard up and it's really well done. It's open to members and non-members alike, so if any of you are looking to waste even more time online, stop by and take a gander, maybe even sign up? |
![]() |
|
| Frozenkilt | Jun 16 2006, 03:30 PM Post #548 |
![]()
Online douche. GOLD! I need more Gold
|
Solid plan. If you have the time and equipment, it's kind of nice to break down a regular workout into a couple of smaller workouts in a day. I think you've got a good overall plan going too. And I think some of your energy drop is probably reduced or changed diet issues. It'll settle soon. - Sean |
![]() |
|
| Matt Frost | Jun 18 2006, 01:13 AM Post #549 |
|
Fuckin' SLAYER!!
|
Saturday, 6.17.06 The weather was nice tonight. A little on the muggy side but cool. Started my warmups around 7:30 PM. The sun was setting over the hill, so it wasn't beating down on my porch. The smell of barbecue was in the air, damn it made me hungry. Also put the squat rack I bought to the test tonight. It's not bad considering I only paid $20 for it. I only wish that I could adjust the width a little bit. If I'm so concerned I could probably take it to a machine shop and have it made into an adjustable-width rack. It will suffice for now, though. 1. Power Snatch + Overhead Squat: 40 x 4+4 40 x 4+4 40 x 4+4 40 x 4+4 2. 3-Stage Clean Pulls: 60 x 6 60 x 6 70 x 6 70 x 6 3. Front Squat: 70 x 6 70 x 6 70 x 6 70 x 6 4. Bent-Over BB Row: 50 x 6 50 x 6 50 x 6 50 x 6 5. BTN Snatch Press: while in the bottom squat position bar x 6 30 x 6 40 x 6 45 x 6 Time: 45 minutes. Not too shabby. I lightened the weight significantly and also cut short my rest periods. Between sets, no more than a minute, but for some of the lighter stuff like the rows and front squats, 30 seconds. Between exercises, maybe a 2-3 minute rest. It was quite fun, and nobody shouted anything at me from their cars. I'll be at it again tomorrow morning, too- though I haven't decided if I am going to lift at home or at a gym. Depends on the weather. |
![]() |
|
| Matt Frost | Jun 18 2006, 08:54 PM Post #550 |
|
Fuckin' SLAYER!!
|
Ended up at Iron Sport today for my second session in less than 18 hours. Fuck am I fried. Again. But, it was just too hot to train outside today, and I like Iron Sport's new platform and Werksan equipment. Sunday, June 18, 2006. Did the fitness plan again, slightly modified. I wanted to work on my squat jerks again, see how I handled them after a squat clean. Squat Clean + Squat Jerk: 40 x 1+2 40 x 1+2 50 x 2+2 60 x 2+2 70 x 1+1 80 x 1+1 90 x 1+1 100 x 1+miss. Almost had it secure but my left shoulder wasn't locked into place, and I ended up losing it in front. Was very close, though. I would have tried again but for the time. It was already 1:00 and Steve wasn't going to keep the doors open for anyone. Even me. RDL: 60 x 10 60 x 10 60 x 10 60 x 10 Barbell Side Lunge: bar x 5 left, 5 right bar x 5 left, 5 right bar x 5 left, 5 right bar x 5 left, 5 right Muscle Snatch: 30 x 10 30 x 10 40 x 10 40 x 10 Sots Press: 40 x 10 20 x 10 30 x 10 Really tried to burn through the high-rep stuff but I ended up resting and drinking a lot of fluid. Hot as balls today, even in the gym. Steve was breaking my balls over the 30kg for the muscle snatches, but I pegged them right. The last few reps on the last set were tough. On the Sots press I started too heavy, so I backed off. The bar was just too light. 30kg was just right until I smacked it into my forehead. As I finished the set and stood I got very lightheaded and my vision blacked out for a few seconds. OK, I'm done for the day. I'll make up the 20 rep snatch/C&J/abs tomorrow. I have two off days and I really need to eat and rest. |
![]() |
|
| 1 user reading this topic (1 Guest and 0 Anonymous) | |
| Go to Next Page | |
| « Previous Topic · Strength classics · Next Topic » |









2:16 PM Jul 11
