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Kill With Power; Die!! Die!!
Topic Started: Jun 5 2005, 07:37 PM (10,140 Views)
sqeezemasterflash
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Now you're boring us
That sort of complex should help you shape up pretty fast. Good luck.

Also, you should check out Blind Guardian, if you haven't already heard of them. Especially the album Nightfall in Middle Earth.
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Matt Frost
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Fuckin' SLAYER!!
I like Blind Guardian, though they're not my favorite of the genre. I tend to like my stuff more fast and straight-forward. BG is good when I want more variety. They have a more traditional medeival sound.

My favorite bands are DragonForce, Heavenly, Rhapsody/Luca Turilli and Sonata Arctica. Stuff that just rips from one end to the other.
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Matt Frost
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Fuckin' SLAYER!!
I just picked up a CD by an American power metal band named Cellador. Holy. Fucking. Shit. This rips.

If you like your metal at warp 9 with tons of melody and Maiden-ish vocals then this is definitely your bag.

A cynical reviewer would call them a poor man's DragonForce, but while there are similarities, there are differences too. No keyboards or goofy sound effects, just blazing fast, soaring metal.
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Matt Frost
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Fuckin' SLAYER!!
Saturday, 7.22.06

Double session at Moorestown today. I forgot how much I loved it there. It rains barbells when the whole crew is in there, it's something else.

Session One

10:05 AM

Bodyweight- 154.05kg. Nice.

Warmups: Rotations/Dislocations, bar warmups.

Snatch:

40 x 3
50 x 2
60 x 2
70 x 1
75 x 1
80 x 1
85 x 1

Felt pretty strong and fast, but my finishes were a little shaky on the last two. I had very solid form off the floor and into the scoop. Only some mild light-headedness.

Snatch Pulls:

90 x 3
100 x 2
100 x 2
100 x 2

Snatch-Grip RDL:

100 x 5
100 x 5
100 x 5

BTN Snatch Press:

from the bottom squat position

40 x 5
50 x 5
60 x 5

Stretch, end session one around 11:10 AM. Not bad at all, and very quick, only an hour. Went out to lunch with Jalaine, Erin, and Missy- actually, more like a second breakfast. Returned at 1:00 or so, and waited just a little to let the food settle some.

Session Two:

1:15 PM

Bodyweight: 154.45kg. Well, I *did* just eat.

Warmups: Dislocation stick work, quick bar warmup.

Clean & Jerk:

50 x 2+2
70 x 2+2
90 x 2+2
100 x 1+1
110 x 1+1
115 x 1+1
120 x 1+ missed the jerk behind.

I started feeling the lightheadedness some more here, and it kind of messed up my breathing. Noticed my pulse was a little faster on the heavier lifts than usual so I took some more rest time between sets, which helped. Odd because I didn't feel like I was really exerting myself that hard. My breathing didn't seem to be labored, I wasn't sweating any more than usual. Gotta be these antibiotics, or maybe I'm just out of condition from two weeks of not training. Anyway, I just couldn't tighten up enough to hold the 120 overhead. Sucked because the clean was so strong, I was hoping to go to 130, at least, but I backed off.

Clean Pulls:

120 x 3
120 x 3
130 x 2
130 x 2
135 x 2

I was really getting some strong pulls on these. If it weren't for the lightheaded feeling, I probably could have taken a few stabs at 135 on a clean. Fuck all.

Front Squat:

70 x 3
110 x 3
140 x 2

That ended badly. I had the desire to hit these heavy, but my body said no. I kept getting pulled forward on these, so I just cut it short rather than risk straining my back.

Abs: Floor crunches, alt-leg extended 2 x 25.

And called it a day at 2:25. Stuck around to watch some of the others lift for a while, then left at 3:00. The one reason I don't like going to Moorestown- the traffic on the way home. I figure, leave by 3, gives me 1.5 to 2 hours, which I expect, to get home. But, no matter which way you go, you get fucked. I must have hit at least three smaller traffic jams before I managed to get on a highway that was 35 minutes from my house, but the exit ramp I needed to take was closed and I had no idea where to get off and go from the next exit. Took a different route that is usually pretty quick and ran into a 5-mile long backup over a minor fender-bender. One car rear-ended another. Big whoop. There was no fire, no blood, no dismemberment, why the FUCK do people slow down to a crawl and stare? I was so angry at this point I yelled at the driver who had rear-ended the other car "Thanks alot, douchebag". I know it wasn't very nice, but it took me three fucking hours to drive less than 60 miles. The whole rest of the way home- people cutting me off, people sitting there doing nothing when the light turns green, people stopping for no reason, then turning without using a signal. A fucking four-wheel ATV driving on the road holding up a line of five cars behind it. If I had a gun there would be dead bodies on the road now and I'd probably be on my way to jail. I fucking HATE the drivers in this area, bunch of idiot assholes who have no business behind the wheel of a car. And it sucks because I was having a GREAT day until I tried to drive home. I have to drive more tonight too, I tried to get out of work, but I have to close up, and so help me God, nobody better get in my way tonight. I'm bringing my baseball bat to work.
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hercmet
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i am always happy to see someone doing the olympic lifts but without wanting to hurt any feelings ,i have to say that you need work .
at such a big bodyweight you Snatch and Clean & jerk the same as me....
Anyway i checked your personal bests and the are higher than mine so i hope you get back there and more very soon .
all the best
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Caber McJock
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I agree
Quote:
 
i have to say that you need work .


Dude... we all do.

How good were you when you started?
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Matt Frost
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hercmet
Jul 24 2006, 06:41 PM
i am always happy to see someone doing the olympic lifts but without wanting to hurt any feelings ,i have to say that you need work .
at such a big bodyweight you Snatch and Clean & jerk the same as me....
Anyway i checked your personal bests and the are higher than mine so i hope you get back there and more very soon .
all the best

My feelings aren't hurt at all. I know I need work. However, keep in mind the following:

Three and a half years ago, I had never lifted a weight in my life. I was 30 years old then.

I got my start doing regular fitness lifting, and moved on pretty cold to strongman training.

I only used cleans for assistance work for strongman until 8 months ago, when I competed in my first Oly meet and got hooked.

I've only been specializing in this for 8 months. My static strength is much greater than my explosive strength, and my technique, while it's improved, is far from where it needs to be. But, I am surrounded by experienced coaches and lifters who help me, and I am willing to put in the hard work to keep driving my numbers higher and higher.

As always, it's a work in progress. Thanks for your input.
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Matt Frost
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Tuesday, July 25, 2006

Yeesh.. what a long day. Woke up at 5:30 this morning and couldn't fall back asleep for the life of me. Since I had to be at some stupid career evaluation test at 8:30, I just got up. Spent hours taking a stupid remedial standardized test that gauged basic skills and such. It was a total drag. I made a beeline from that place to Iron Sport, arriving early afternoon and getting on the platform by 1:45 PM.

Bodyweight: 153.70kg. The downward trend continues!

Warmups: Bar warmups, 2 sets, and dislocations.

Power Snatch:

40 x 3
50 x 3
60 x 2
70 x 2
80 x miss behind
80 x 1
80 x 1
80 x 1

Pretty solid, I overpulled the one I missed. Aside of that, the rest looked and felt strong, though I know I was at my limit for the day weight-wise.

Snatch Pull:

100 x 2
110 x 2
115 x 2
120 x 2
120 x 2

The heaviest I've gone on these and they felt very solid. No hesitation into the second pull and a nice, full contraction at the top. The hardest part was keeping a tight back off the floor.

Overhead Squat:

snatch grip

50 x 3
70 x 2
85 x 2
100 x miss
105 x 1, but barely. I mean, barely.

The legs were getting tired, especially after the pulls. I took too long getting set with the 100, and ended up not being able to make it out of the hole. I didn't want to give up, though, so I added 5 kilos and tried again, keeping focus on a tight core and not taking so long with the setup. I dunked, came out of the hole, stood, locked it for the briefest of seconds, and then dropped it behind me. I would count this as a PR if I had it under more control, but I think once I am not still suffering mild lightheadedness from my meds, I can smoke this. Add that to snatch-pulling 120 powerfully and I would say that I could possibly see some improvement in this lift soon- but I am making no predictions, just stating that I have to piece it all together now.

Abs- 2 x 25 machine crunches @ 60 lbs.

Cardio- 15 minutes on elliptical.
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StrohPA
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Fresh out of jail
Glad to see you back in it with your "problem" taken care of. I'll be at Ironsport around 11:30 again this thursday, will you be around? If so, I still have the shaun of the dead dvd in my car, I'll bring it. Im going for some snatch and deadlift pr's, hopefully I'll see you then.

-Craig
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MaxPower
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Bit of a shit break there, but good see you're right back at it.

And for some good music, check out a band called Deathchain, a awesome death metal band form finland.


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Jamie
First Moderator on the SDF; first to have moderator title revoked.
Quote:
 
i am always happy to see someone doing the olympic lifts but without wanting to hurt any feelings ,i have to say that you need work .
at such a big bodyweight you Snatch and Clean & jerk the same as me....
Anyway i checked your personal bests and the are higher than mine so i hope you get back there and more very soon .
all the best


Posted Image

This fucking guy needs to keep this stuff to himself. Who the hell thinks it's alright to come out and say that? The Internet must be a breeding ground for douchebags, because I see more and more on these forums each day.

Sorry to hijack at all, Matt--that just pisses me off.
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Matt Frost
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Fuckin' SLAYER!!
Craig, I will be in around 11 myself, I have cleans, clean pull, jerks from the rack, and back squats on the plate. Supposed to train with Mark, we'll see if he shows up this week.

Jamie- that was hilarious.

Trev, I'll keep my eyes peeled for that band. It was a shit break but I feel pretty good. After that camp, I know now that I can handle a lot more than I thought I could.
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Matt Frost
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Fuckin' SLAYER!!
Speaking of PR's...

Time to post my PR's for posterity, and my goals for increasing them over the next few months.

Snatch: 101 kg. Goal for November: 110 kg.

I got some sick pulls with 120, and I can high pull 110 into my chin. It's the lockout I need to work, so, more snatch balance and overhead squats with these weights and I should be able to hit 110 in a few months.

Clean & Jerk: 130 kg. Goal for November: 140kg.

At camp, we had a mini-comp where one of the events, you had to front squat a weight twice, then jerk it. I barely missed 140 on the jerk, but I smoked 135 and that was with a power jerk. I've also jerked 137 from the blocks. I just have to get my clean up there. I had some strong clean pulls last weekend with 135. Will be trying to get some heavy cleans tomorrow.

Back Squat: 210 kg. Goal: 230 kg.
Front Squat: 180 kg. Goal: 200 kg.
Overhead Squat: 100 kg. Goal: 120 kg.
Snatch Balance: 100 kg. Goal: 120 kg.

These are the rest of my PR's which I have no set goal for.

Power Clean: 120 kg
Power Snatch: 94 kg
Deadlift: 230 kg w/hook grip
RDL: 160 kg x 3
Jump Squat: 110kg x 3
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StrohPA
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Fresh out of jail
Jamie McEwan
Jul 26 2006, 09:13 PM
Posted Image


Jamie-thanks for that picture, now instead of calling someone a douche bag, I could simply refer to them as a vaginal pipe, if they are not quite completely douchebaggish.

Matt-I should be there round 11:45-12, see you then
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Jamie
First Moderator on the SDF; first to have moderator title revoked.
Thanks Craig. You can check out more of my stuff at "Tag Artistry". ;)
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Matt Frost
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Fuckin' SLAYER!!
Thursday, July 27, 2006

I had such high expectations for today's training, but it didn't pan out the way I thought it would. It was a great workout, but the exercise I wanted to excel in, I didn't do so hot.

Bodyweight: Did not weigh myself this morning, but I did after my workout and I was 338 lbs.

Warmups: Dynamic stretches, 2 sets of bar warmups.

Power Clean:

50 x 3
70 x 3
90 x 2
100 x 2
105 x 1
110 x miss x 3
100 x miss x 2

Awful. Then again, I haven't done power cleans in months. I was pulling them high enough but I just couldn't seem to get my elbows through to rack it. Even backing off the weight, I just didn't have the snap I needed. Though I kept a generally calm demeanor, I was furious on the inside. I really wanted to get 110 for three singles at the very least.

Clean Pulls:

120 x 2
130 x 2
140 x 2
150 x 2 power shrug from the hang
150 x 2 clean pulls
160 x 8 power shrug from the hang
160 x 2 clean pulls
170 x 5 power shrug from the hang
170 x 2 clean pulls

A little bit of anger can take you places if you channel it properly. Remembering some advice Yoda gave me, if you're having a lousy clean workout, do pulls. So, I did. The power shrug thing I hit on by accident. On the first set of 150, I didn't feel like I could get a decent pull, so I ended up with a deadlift. Well, rather than give up and drop the bar, I just dipped and did two pulls from the hang. They looked more like pwr surgs, though. So, once I knew I could handle the weight, I came back, strapped in, and hit two sweet, powerful clean pulls from the floor. On the 160 set I just wanted to see how far I could go. At this point I was at my max, so I thought, if I don't go beyond this, at least I'll just make sure I own this weight outright. I did 8 Surgs, and then came back for 2 solid pulls off the floor. Now it was time for the 170. The Surgs were strong, but the pulls, you could tell I was tired. There's no way that this is close to a cleanable weight for me, but the road starts somewhere, and I was at least getting a full contraction at the top.

Military Press:

50 x 8
60 x 8
70 x 5
70 x 5
70 x 5

Pretty solid.

Abs- floor crunches alt-leg 2x20, split-leg crunches x 20, back extension x 15.

The split-leg crunches really fried me. I lay on my back with my legs flat on the floor spread-eagle. Hands behind my head, I crunched forward and almost downward. A much stronger contraction than the alt-leg crunches.

Cardio- treadmill, 35 minutes, 1.8 miles, 430 calories. Just threw on the power metal mix and kept going and going. I even took it up to a jog on a few occasions (Steve, if you don't believe me, ask Frenchie. She witnessed the debacle). I ate horribly yesterday, so it felt good to exact vengeance on a cheat day.

I have a feeling the ol' tarps are going to be screaming at me tomorrow. No squats today, after the pulls I had no legs left.
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Matt Frost
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Saturday, July 29, 2006

Double session day. I was tired too, really feeling the fatigue from the last weeks's worth of heavy pulling. So, I just did what I could do well.

Bodyweight: 337 lbs. as of yesterday, weighed 340 after my workout. Not bad considering I drank a gallon of water to stay hydrated and had lunch between sessions.

Warmup: 2 sets of bar warmups.

Power Snatch:

40 x 3
50 x 3
60 x 2
70 x 2
70 x 2
70 x 2

Second pull was waning on the last sets so I didn't go any heavier. Still 80% or so, no complaints.

Snatch-Grip Deadlift:

strapless, to power position

90 x 3
100 x 3
110 x 3
120 x 2
130 x 2
135 x 2

The last rep of each set was a snatch pull. The objectives here are 1- back management with heavier weight, 2- grip, and 3- overload. Going to have to get myself accustomed to moving the weight before I can snatch it. Best exercise of the day right here, the 135 pull is my heaviest yet.

Snatch Balance:

bar x 3
40 x 3
50 x 3
60 x 2
70 x 2
80 x miss
80 x miss
80 x 1

Wow, a little rusty on these. I was hoping to hit 90, at least.

Abs- machine crunches 2 x 25 @ 60 lbs.

End of session one. Went out to eat and came back an hour later.

Session Two:

Warmup: 2 sets of bar warmups.

Power Clean:

50 x 3
70 x 3
80 x 2
90 x 2
100 x 1
100 x miss
100 x miss

Ugh. No second pull at all. I was very tired, and I probably should have rested more than an hour.

Jerks:

from the rack

50 x 3
70 x 3
80 x 2
90 x 2
100 x 1
100 x 1
100 x 1

Not my best, but far from my worst.

Arched-Back Goodmornings:

70 x 5
80 x 5
90 x 5
90 x 5
90 x 5
70 x 8
70 x 8

I wasn't feeling squats today so I did these to kill my hams. Yep. Did the job just right.

Cardio, 15 minutes, 3/4 mile on treadmill. If I had more time I'd have gone longer but I had to work.

I really should take a little more time between sessions to recover, and to let the food settle. Aside of that, it wasn't all that bad. I get my new workout this week, so we'll see how it goes from there.
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hercmet
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sqeezemasterflash
Jul 21 2006, 04:22 PM
Jerks:
from the rack
50 x 3
70 x 3
80 x 2
90 x 2
100 x 1
100 x 1
100 x 1


Hi,
i am just curious . do you use a split jerk or a power ( squat) jerk ?
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Matt Frost
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Fuckin' SLAYER!!
Herc, I use both, but in my log, unless I state otherwise, a jerk should be considered a split jerk.

My best squat jerk is only 105, my best split from the blocks is 137.

Saturday, August 5, 2006

A much better workout today. I skipped Thursday because the heat was just too much, and the recovery did me some good. Instead of a double, I just did one session.

Bodyweight: 152.60 kg!! Which surprised me because I felt stressed and off my diet this week.

Warmups: 2 sets of bar warmups.

Snatch:

40 x 3
50 x 3
60 x 2
70 x 2
80 x 1
85 x 1
90 x 1
95 x miss, but it was close.

Clean & Jerk:

50 x 2+2 (squat jerk)
60 x 2+2 (squat jerk)
70 x 2+2 (squat jerk)
85 x 2+0 (missed two squat jerks)
100 x 1+1 (split jerk)
110 x 1+1 (split jerk)
115 x 1 (clean only)
120 x 1 (clean only)
125 x miss. Ended up with a high pull.

Snatch Pulls:

125 x 2
130 x 2
130 x 2
130 x 2
130 x 2

These were my heaviest set of these yet. First set of 130 was slow, next two were money, and the last set... I was tired.

Back Squat:

70 x 5
110 x 4
140 x 3
150 x 2
170 x 1
190 x miss..

I was so close but I lost the arch in my back and it started to push me forward, so I dumped it.

Still, not a bad session at all, especially given my previous workout.

Also picked up some new tunes-

Strapping Young Lad- The New Black. What is it with you Canadians? This band is too damned good.

Wintersun- s/t. One guy from Finland and a drummer create some of the most incrediblly beautiful and melodic power metal with death metal vocals I've ever heard. Check it out if you're into bands like Dimmu Borgir, Arch Enemy, or Blind Guardian.
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hercmet
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Big Fat Matt
Aug 7 2006, 12:10 AM
Herc, I use both, but in my log, unless I state otherwise, a jerk should be considered a split jerk.

My best squat jerk is only 105, my best split from the blocks is 137.












same thing happens to me . however i squat jerk about 10 - 12.5 kilos less than i split . i quess individual differences...

what is your best push press of a rack ?
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Matt Frost
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hercmet
Aug 7 2006, 07:15 PM
same thing happens to me . however i squat jerk about 10 - 12.5 kilos less than i split . i quess individual differences...

what is your best push press of a rack ?

Herc,

My best push-press off the rack, it's been a while, but @255 lbs or so? I really haven't tested it in a while.

I've power-jerked 135kg before, which is only 2kg below my best jerk from the rack. Going into a full squat and holding it requires more stabilizer strength and maybe a little more flexibility. I'm pretty limber for a super-heavyweight, but squat jerks are unforgiving. If you're even a little off balance or out of position you're going to lose it.

Monday, August 7, 2006.

I have the new 4-week plan from Leo, started it on Monday.

Bodyweight: did not weigh.
Warmups: one set of bar warmups.

Shrug Snatch:

bar x 3
40 x 3
50 x 3

This is a warmup exercise that he has me do for speed under the bar. You hold the bar at a hang and do two Surgs, and then shrug a third time, dropping into the squat snatch position. You don't use any leg drive at all.

Power Snatch + Overhead Squat:

50 x 2+2
60 x 2+2
65 x 2+2
70 x 1+2
75 x 1+2
80 x 1+2

That last one was ugly, totaly pressed out. Should have kept it at 75.

Squat Clean

from below the knee

60 x 3 (warmup)
70 x 3
80 x 3
90 x 3
100 x 2
105 x 2

Much better than my power snatches, I actually had a second pull here.

Clean Pulls:

110 x 3
120 x 3
130 x 3
140 x 2
150 x 2

Pretty strong feeling. A little hesitation on the 150 going into the scoop, but I always get that the first time I hit a heavy pull. Had I another set of those they would have been better.

Abs- 80 reps. All crunches of some sort, I wanted to be quick about them.

A good day, all in all. Stopped by the mall hoping to find a store that would sell me the new Slayer a day early, but no. It's not right, they have it sitting behind the counter and they won't sell it. Then the cashier has the grapefruits to ask me if I want to give him five bucks to reserve a copy. Fuck off, pal. I muttered something like, "I'll just download it instead, fucker". But it's an empty threat, it would take me a whole day on this shitbox to download it.
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Caber McJock
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I agree
Too bad, I could have mailed it to you last week. It's ok. I picked up Hanzel und Gretyl's Uber Alles, it's ok too.
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Matt Frost
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Fuckin' SLAYER!!
Saturday, August 12, 2006

Session 1

Warmups- bar warmups and shrug snatches, bar x 3 x 3

Snatch Balance:

40 x 3
50 x 3
60 x 2
70 x 2
75 x 2
75 x 2

Squat Clean:

from below the knee

50 x 3
70 x 3
80 x 2
90 x 2
100 x 2
110 x 2

RDL:

70 x 5
90 x 4
100 x 4
110 x 4
110 x 4

Push Jerk:

from behind the neck

50 x 5
60 x 5
70 x 5
80 x 5

Session one, not too bad. A little distracted by gym conversation, but it was mild.

Session two:

Warmups- bar warmups and shrug cleans up to 50kg x 3

Squat Snatch:

40 x 3
50 x 3
60 x 2
70 x 2
80 x 2
80 x 2

Had a couple wiffs on the 80, one miss each set, but it was all fixable.

Clean & Jerk:

50 x 2+2
70 x 2+2
90 x 1+1
100 x 1+1
105 x 1+1
105 x 1+1 (power jerk)

Split jerks felt weak. Could have been fatigue, I just know that they weren't very snappy. I power-jerked the last one to see if there was a difference, and there was. I discovered that I was throwing the split jerks a bit out front and my timing was off.

Back Squat:

70 x 5
100 x 4
120 x 3
140 x 3
140 x 3

Kept it light and worked on speed. Then I left and went to work.

BW was steady at 337.
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hercmet
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hi big Matt,
i have a question .what is a snatch balance ?
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Matt Frost
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Fuckin' SLAYER!!
Herc,

A snatch balance, or drop snatch, is where you take the bar like you would a back squat (across the back of your tarps). Place your hands where your snatch grip is. Then, you jump down and explode up, landing in the full snatch position, and then stand. Reset the bar and repeat. I usually do no more than 3 reps/set.

Monday, August 14, 2006

Worked out at a different gym with a friend, no Oly equipment. I made do.

BTN Snatch Press:

lbs.

95 x 8
115 x 5
135 x 3
155 x 3
185 x 2
185 x 2

The 80kg sets were push-presses.

Clean Pulls:

lbs.

225 x 3
245 x 3
265 x 2
265 x 2
285 x 2

Seated Rows:

lbs.

185 x 8
225 x 6
255 x 5
285 x 5
285 x 5

Two Hands DB Clean & Press:

lbs.

40 x 1+1, 1+2, 1+3, 1+4, 1+5
45 x 1+1, 1+2, 1+3, 1+4, 1+5

Man, I haven't done these in a long time. Great way to fry your shoulders

*********************************

Wednesday, August 16, 2006

At Iron Sport. Had to make it fast because I had band practice. All weights from hereon out are in kilos.

Snatch:

from below knee

40 x 3
50 x 3
60 x 2
70 x 2
75 x 2
75 x 2

Snatch Pull:

90 x 3
90 x 3
100 x 3
100 x 3
100 x 3

On each set, first pull was from the floor and the next two reps were from below the knee.

**********************************

Thursday, August 17, 2006

At home on the porch. Nice day, decided to finish what I didn't get to yesterday.

Jerks from the rack:

hold split position 3 seconds

40 x 3
50 x 3
60 x 3
70 x 2
80 x 2
80 x 2

Stayed light, working on speed. I think about my jerk too much, I really have to work on making this a more automatic movement.

Front Squat:

60 x 5
80 x 4
100 x 3
110 x 2
120 x 2
130 x 2

Ripped through these in 12 minutes or so. Now, a day and a half of relative rest, and Moorestown on Saturday.

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