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Kill With Power; Die!! Die!!
Topic Started: Jun 5 2005, 07:37 PM (10,138 Views)
Matt Frost
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Fuckin' SLAYER!!
Saturday, August 19, 2006

Double session at Moorestown. Big Red Mike McKenna was minding the shop today, so we took turns being fat. Only a few of the Moorestown regs were there. During my second session I was practically alone so I used the opportunity to blare some metal while I lifted. It was a good day overall.

Bodyweight: 152.60kg/335.75 lbs. Maintaining the weight loss, but my diet for the last week hasn't been on the ball. I'm surprised I didn't balloon back up.

Session One:

Snatch Balance:

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

Squat Clean

from below knee

60 x 3
80 x 3
90 x 2
100 x 2
110 x 2

RDL:

70 x 5
80 x 5
90 x 4
90 x 4
90 x 4

Thus ends the first session. Everything here felt solid. The misses on the snatch balance were just a lack of commitment to locking it out. The first 90 I hit was spot-on.

Session Two:

Snatch:

40 x 3
50 x 3
60 x 2
70 x 2
80 x 2
85 x 1
90 x miss x 3

The first 90 I had, so close, but my left arm buckled and I slowly dropped the weight. I tried to get out from under it but it crashed into the back of my neck and rolled all the way down my back. Fucking ouch. McKenna just stood there laughing, and I said, "that really sucked". But I was otherwise okay, so I took a couple more cracks at it. Second try wasn't close, I left it out front, apprehensive. Third attempt was close but still no cigar. I was not happy. The 85 I snatched was perfect. 5 more kilos and I'm done? This is frustrating sometimes.

Clean & Jerk:

70 x 2+2
90 x 2+2
100 x 1+1
110 x 1+1
120 x 1 (clean only, did not attempt a jerk)
125 x miss x 2

I felt so explosive when I started this set, but by the end, everything was in slow-motion.

Back Squat:

70 x 5
110 x 4
140 x 3
160 x 2
170 x 1

Done. New plan for Saturday sessions. Do the full lifts in the first session when I am fresh. I think I'd have done much better on the quick lifts had I went with that plan of attack. Otherwise, not too bad of a day. Aside of a growing sense of frustration at not hitting any new PR's for a while, all seems well.
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Caber McJock
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I agree
Looking good Matt.
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Frozenkilt
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Big Fat Matt
Aug 21 2006, 03:47 PM
Done.  New plan for Saturday sessions.  Do the full lifts in the first session when I am fresh.  I think I'd have done much better on the quick lifts had I went with that plan of attack.  Otherwise, not too bad of a day.  Aside of a growing sense of frustration at not hitting any new PR's for a while, all seems well.


Don't sweat the PRs, Matt. In technical sports, they come in spurts. Make sure you're pushing the brute strength up and keep up the pattern work and regular forays into near max lifts and shit will happen.

- Sean
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Matt Frost
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Fuckin' SLAYER!!
Monday, 8.21.06

Trained on my porch today. I had to drive to Newark later in the evening so driving to the gym would have made my day much more stressful. Got set up, warmed up, and started the day.

Power Snatch + Overhead Squat:

40 x 2+2
50 x 2+2
60 x 1+2
65 x 1+2
70 x 1+2

Right before my last set, I am in a rest period. A car goes by and some jackoff screams "fuck you" out the window. I just look and think to myself, that's the best you can come up with? Whatever, they don't exist to me anyway. The hell with 'em.

Squat Clean:

from below knees

60 x 3
80 x 3
90 x 2
100 x 2
100 x 2

Probably could have went heavier but I just did a lot of cleans on Saturday and I could tell my form wasn't on.

Clean Pulls:

110 x 3
120 x 2
120 x 2
120 x 2

Abs- 80 reps.

Solid enough session. The pain in the ass is humping all the weights back into the house, but it beats an extra two hours of road rage.

Sean, I hear ya. It's just a mild frustration, that's all. I don't feel like I've been pushing myself that much on the platform but lately when I try, the results aren't there. When I first started focusing on Oly lifts, I made some rapid improvements. I am wondering if I should take a month to decompress after my next meet. I am already considering adding in some event work again- instead of RDL's, I'll do stones, instead of a second session of below-knee cleans I'll flip the tire (Iron Sport has a nice 700# now which I can take for reps). And then throw some drags in as well at the end of my workouts for conditioning work.
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Frozenkilt
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That'd be a good way to mix things up. or there's always the Doug Mahnke method of singles, singles, singles on the quick lifts and then work some hard triples and 5s on the strength stuff.

Many paths.

- Sean
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Caber McJock
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I agree
Quote:
 
Right before my last set, I am in a rest period. A car goes by and some jackoff screams "fuck you" out the window.


Geez, it's one of those things that makes you think, there's very little fucking hope for the human race. All you can do ius shake your head and wonder how some people manage to face the right way on a toilet seat.
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Matt Frost
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Fuckin' SLAYER!!
I think mixing it up a little will help. Will start next workout, maybe. Snatch, snatch pulls, and instead of front squats, I'll hit the tire for a few sets, then do some drags. On Saturday I can split my session between Moorestown and Iron Sport, so I'll do snatch/C&J and back squat at Moorestown, then, second session, it'll be snatch balance, yoke, stones, and abs. See? Just typing this gets me all psyched to train.
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Jamie
First Moderator on the SDF; first to have moderator title revoked.
I feel a strongman contest coming on in your future. ;) This extra explosiveness would really help you out.
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Matt Frost
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Jamie, I am not done with strongman, not by a longshot. Right now I am starting to experiment with mixed training. Today's session went well but the real test will be to see how this affects my body if I train this way continuously. I think by keeping the event intensity from getting out of hand, I won't overtrain. Instead of doing five events in one day, I will be doing two events in two out of the four sessions I train in. Follow today, for example:

Wednesday, August 23, 2006

OK. Trying to change things up a little bit. I'm getting a little bored with the straight-up Oly training and feeling as if I have hit a plateau, so I am throwing in some event work for the next few weeks to see how it treats me. I am also curious to know how 9 straight months of Oly lifting will carry over to the events.

Snatch:

from below knees

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

Snatch Pulls:

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

Kept it light on this, but I am beginning to wonder if I am keeping the snatches too light. The reason is, on the lighter sets it's hard to really feel that second pull. It's so easy to just hip the weight up and jump down under it. Once I get to 75-80%, my second pull is non-existent because it's not established early on. I think I am going to change things up a little on this once I get an idea of what I need to do.

12" Log Clean & Press:

100 x 1 clean, 5 strict presses, 3 push-presses, 2 push-jerks
144 x 1 clean, 5 strict presses, 5 push-jerks
210 x 1 clean, 5 push-jerks
210 x 1 clean, 5 push-jerks
210 x 1 clean, 5 push-jerks

Been a while since I hit these. The first set at 210 was awkward and it wasn't till the second set that I realized why. The 12" log has a center of gravity that, when resting on my chest, is further away from my body than a barbell or a smaller-diameter log. Wearing Oly shoes exacerbates this, and makes me have to lean way back to get the weight on my heels. On the second set I compensated for the awkwardness with more aggression, and that worked OK. The third set, I took off my Oly shoes and did it in socks, and I didn't have to use near as much energy to lean back or balance the log. It was much easier to keep the weight on my heels and it didn't make me arch so much. So, for this, either flat-soled shoes or no shoes from now on.

Tire Flip (700 lbs):

700 x 2
700 x 2
700 x 5
700 x 5
700 x 6

First time flipping the 700. It's a nice tire. Lean down into it and it practically flips itself. Much easier than the old 928 we had. This one I can get some work sets on, and I did just that. Second set of 5 I adjusted my grip a little wider and it helped in getting the tire higher up on that first pull, and it helped to keep my arms from bending. Once I fixed that I was cruising on it. I likely had another set or two in me, but knowing I have a double session in two days where I will be adding two more events, I called it a day. Still, 20 reps is more than I've done on any tire in one workout. Next time I will make it 25.

Saturday, session one, will be snatch, C&J, and squat. Second session will start with snatch balance, but then I'm doing stones, yoke, and sled drags.

Kill or be killed.
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Llamapower
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Not The Mama
Big Fat Matt
Aug 24 2006, 02:49 AM
Been a while since I hit these. The first set at 210 was awkward and it wasn't till the second set that I realized why. The 12" log has a center of gravity that, when resting on my chest, is further away from my body than a barbell or a smaller-diameter log. Wearing Oly shoes exacerbates this, and makes me have to lean way back to get the weight on my heels. On the second set I compensated for the awkwardness with more aggression, and that worked OK. The third set, I took off my Oly shoes and did it in socks, and I didn't have to use near as much energy to lean back or balance the log. It was much easier to keep the weight on my heels and it didn't make me arch so much. So, for this, either flat-soled shoes or no shoes from now on.


Interesting!

I've only ever used Oly shoes for the IFSA spec log. I'll try barefoot at some point and see how it feels. :)
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Matt Frost
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Fuckin' SLAYER!!
Bad news. Looks like my infection that I had last month is coming back for a second go 'round. I hear it's not uncommon for that to occur, sometimes you have to take antibiotics long after all symptoms dissipate. When I ran out and had no symptoms I assumed that it was a done deal, but yesterday I came down with flu-like symptoms- body aches and fever, and now the same area that was once troubling me is swollen and tender to the touch. At least I know this time, though, and I don't have to go through the ER deal. I am just going to make sure the doc gives me a couple refills on the antibiotics.

Anyway, I was still a little achy and feverish this morning so I did not train. Depending on how I feel Monday and how inflamed the area is, I'll decide then whether or not to lift.
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hercmet
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it's a pity that this shit had to happen.it feels very bad when you are unable to train .
i hope it is nothing and i'm looking forward to see more of your training .

all the best big matt -

like the Kings Of Metal used to say :
Stand and fight
Live by your heart
Always one more try
I'm not afraid to die
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Jamie
First Moderator on the SDF; first to have moderator title revoked.
That sucks, Matt. Rest up.
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Frozenkilt
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Online douche. GOLD! I need more Gold
Craptacular, Matt! Get well soon!

- Sean
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Matt Frost
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Fuckin' SLAYER!!
Monday, Sept. 4, 2006

Trained at Moorestown yesterday. Had to keep it quick, they were only open 12-3. I rolled in at 1:30 and got started.

Snatch:

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

The last one was the best. John Lattimer was there training and he helped to point out mistakes and suggest corrections. Still, I felt better about today's snatches than I have in a long time. I just have to rebuild from the ground up, I've let myself become corrupted with too many form and timing errors.

Snatch Pulls:

100 x 3
100 x 3
100 x 3
110 x 2
110 x 2

Could have used some more shrug on some of these, but for the most part the were good. I'm trying to eliminate a slight slowing or hesitation before my second pull, it's throwing my timing off.

Front Squat:

70 x 5
110 x 4
140 x 3

Ouch. Discovered that I've really been neglecting my squats. I suppose it's because I figured I didn't need to focus on them, so every time I was pressed for time or wanted to substitute an exercise, I'd bag the squats. And I struggled to do 3 reps at a weight I should be able to do all day. That could also be a big reason why I am not getting drive in my quick lifts, especially my jerks.

So... I have to start building the squat again, and with coaching, work my technique and timing.

As for my "other" problem, it's slowly abating. I said "abating". Mind out of the gutter, people. I hope this shit never comes back.
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Matt Frost
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Fuckin' SLAYER!!
Wednesday, 9.06.06

So, the process of rebuiding continues. Today was pretty solid. I trained in Moorestown again, with Victor coaching. No misses, but after two months of inconsistency, it's noticeable how much I've slipped.

Cleans:

from floor unless noted

50 x 3 (from hang)
70 x 3
90 x 2
100 x 2
110 x 1
110 x 1
110 x 1
110 x 1
110 x 1
100 x 1
100 x 1

Followed the same pattern as my snatches, worked up to around 80% and just drilled singles. Some of the 110's were slow, but the last two had some speed. Part of what shorts my speed and second pull in both the snatch and clean is that I've been starting my squeeze off the floor with my hips too low. When the scoop comes around I end up behind the bar or, at least, not as over it as I should be. So, error # 1 that I am aware of now and will strive to correct.

Clean Pulls:

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

With Victor giving me pointers these ended up being very strong. If I needed to relax my arms, he told me. If I needed to use more leg drive, he told me. Things like this are exactly what I need.

Back Squat:

70 x 5
100 x 4
120 x 3
140 x 2
140 x 2
150 x 2

Stronger than my front squats from Monday, but I still kept it on the lighter side so I could add in a little more volume. I might have done another set at 150 but I'm having tendonitis issues in my left knee. Controlling my descent tighter on the squat helped alleviate some of the strain on the tendon. I'll have to RICE this whenever I can, sucks because I am hardly ever still for 15 minutes a few times a day, but I am going to have to make time.

All things aside, it was a good session and I feel much more confident this week than I did last.
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Matt Frost
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Fuckin' SLAYER!!
Saturday, 9.9.2006

Alright... finally, things are looking up. Today was a solid training day, double session. Bodyweight was a little up, at 154kg, which sucks, but it's my own fault for eating like crap this week.

Bought a new pair of sneakers because my old athletic shoes were shot, and immediately noticed some relief from the tendonitis in my left knee. An unstable shoe will cause joint pain all the way up to your hips, and these were, to put it mildly, wrecked to shit. Anyway...

Session One:

Snatch:

50 x 3
60 x 3
70 x 2
75 x 2
80 x 2
80 x 2

There were a few attempts at 80 that I missed. Victor videotaped the session so I got to watch my snatches and I was really banging that bar out front. No wonder I am having such a hard time stabilizing at the top. And, no wonder my shoulders hurt so bad. So, I have to work on the scoop and brush, get that bar path much straighter. Depending on how I feel tomorrow, I might work some light hang snatches, just the shrug and drop.

Clean & Jerk:

70 x 2+2
90 x 2+2
100 x 1+1
110 x 1+1
115 x miss- uneven grip on bar fouled me up.
115 x 1+1
120 x 1+1

That was it for session one, and it was much better. Jerks were pretty strong- knee gave me a little pain but nothing unbearable. I would have squatted if I hadn't already done it two days ago, plus I am trying to give the knee a break, but next week, this session ends with back squats.

Session Two:

Snatch Balance:

warmed up well for this with the stick x 3, then the bar x 3.
50 x 3
60 x 3
70 x 2
80 x 2
90 x 2- nice.
95 x 1, miss- dammit, the first one was sweet
100 x 2 for a PR.

I don't recall if I ever did a snatch balance with 100kg before, but both of these were snappy and crisp, they felt fucking awesome. I had to stop myself from a heavier attempt, I felt like I had 105 in me for certain, but I wanted to end on a happy note.

Squat Clean:

from below the knee

warmup 50 x 3
70 x 3
90 x 3
100 x 2
105 x 2
110 x 2
110 x 2

I was really starting to feel tired, so much that I wasn't keeping my back tight on the pause below the knee. Last set at 110 was much better than the first, though.

RDL:

strapless, to the floor

70 x 5
80 x 5
90 x 4
100 x 4
105 x 4

Did these strapless to work grip a little, took them nice and slow and made myself stretch. The bar was close if not in contact with my shin the whole way down, tap the floor, and squeeze through the glutes and hams to a standing position. Next week, add 5 kilos to this and repeat.

I cannot complain about today at all, it was solid. There weren't many people there- just me, Jalaine, John Lattimer, and Gary (another super who his a nice PR 120 snatch today), all pushing each other. Such a great atmosphere to train in. Setting my sights on the November ECG Cup, and then a Winter full of training for pure strength as opposed to contest prep.

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Matt Frost
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Fuckin' SLAYER!!
Weekly Summary.

Yeah, because I was lazy and didn't feel like posting. Here's the whole week:

Monday, Sept. 11, 2006.

Trained with a coach I worked with at camp. He works at a high school not too far from my house. The gym there is nice, they have six platforms and Eleiko training bars. The bumpers are not the best- they're in pounds and they're basically metal discs wrapped in rubber. They're the Bigger Faster Stronger ones. So, my workouts are going to be in pounds, at least the ones I do there.

Power Snatch + Overhead Squat:

95 x 2+2
115 x 2+2
135 x 1+2
145 x 1+2
155 x 1+2
155 x 1+2

Squat Clean:

from below knees

155 x 3
175 x 3
195 x 2
215 x 2
225 x 2
245 x 2
245 x 2

Clean Pulls:

275 x 3
275 x 3
275 x 3
275 x 3

Not bad, went quick. Didn't take a lot of rest. Knee felt a little sore, I've been having tendonitis in my left knee. It comes and goes.

Wednesday, Sept. 13, 2006.

All weights in pounds (I hate it, too, I'm so used to kilos)

Squat Snatch:

from below knees

115 x 3
135 x 3
155 x 2
175 x 2
185 x 1
185 x 1
185 x 1
185 x miss
185 x 1

Snatch Pulls:

225 x 3
225 x 3
225 x 3
225 x 3

Front Squat:

135 x 5
185 x 4
225 x 3
275 x 2
315 x 2
315 x 2

Front Squats were better than last week's, but the knee pain makes them difficult to do with any kind of explosiveness. Snatches were decent and the pulls were strong.

Saturday, Sept. 16, 2006.

Competition Day.

I wasn't planning on competing but I did plan on going to this, and I brought my gear. By the time I arrived, I figured, why not? Let's see where I am at.

Snatch:

in kg, of course.

Warmups were as follows:

50 x 2, 70 x 2, 80 x 1, 87 x 1

First Attempt, 93kg, made it with room to spare.

Second Attempt, 98kg, made it, stronger pull but I was on my toes a little and had some difficulty standing. I took my time and made the adjustment and got upright.

Third Attempt, 102kg for the PR, but I missed it. I had it sitting in the hole but I rushed the second pull and it was out in front, too far for me to save it.

Clean & Jerk:

Warmups were as follows:

50 x 2+2, 70 x 2+2, 90 x 1+1, 100 x 1+1, 110 x 1+1, 117 x 1+1

First Attempt, 123kg, strong clean, jerk was weak but it passed.

Second Attempt, 128kg, missed the clean, it just rolled off my chest.

Third Attempt, 130kg for a meet PR. Racked the clean, struggled to stand, and hit the ugliest damned power jerk I've ever done. Doesn't matter, though, it was a good lift.

What happened? On my 110kg warmup I really tweaked my left knee on the jerk. I tightroped it and almost lost it. Up until then the jerks were solid, after that they were lacking in drive because I was scared of blowing out my knee. I had decided on my 128 to switch over to power jerks, but I never made the 128. I failed to keep my chest up and back tight, so I was already leaning forward when I tried to catch it. Third attempt was do or die. I had to go up to give myself a little rest time, as a couple others had attempts at 130. I was surprised that I made the clean- usually I don't come back once I miss, but this time, I realized my mistake and fixed it. Standing was difficult, the pain shot through my knees. It seemed like forever holding that bar before the jerk, and then, I dipped and stuck it. My lockout was firm but my legs were rubbery. The power jerk ended up being this strange half-hearted split. It was almost like the weight was driven up with little dip-under, and I had a hell of a time getting my feet in line. There was no technique or skill in that jerk, it was just desperation, but- it counted, and it's a PR, so I'll take it. Good for a bronze medal, I had some tough competition. Gary Roskoski, a guy I was even with a few months back, is really coming into his own, he hit 110 in the snatch and 140 in the C&J. He even cleaned 150 but missed the jerk. John Donahue won the weight class with 110 and 160. He doesn't look as strong as he is, but he's a very efficient lifter and he has the ideal build. He barely missed 120sn and 170 clean.

Kirk Nowack also made his USAW debut in the 105kg class snatching 110 and cleaning & jerking 145. He did clean 155 but just missed the jerk.

I really needed this today, and it was a gamble. I figured, if I don't at least hit near my best lifts, then I really need to do something. Well, I still need to do something, but at least my confidence is back. I've had a very difficult time since camp, what with having two bad infections, job issues, and inconsistent training. It feels good to being back on track, and I have one more contest (that I know of) this year on Nov. 3. My goals are to break my total PR of 229, and set new PR's in each lift. I fully believe that 105 and 135 are attainable at this meet. I have to rehab my knee, ice it regularly and following every workout, and work on my foot positioning in the jerk, get that consistent so I am not tweaking it. I was pulling strong today, had I not had knee issues I may have done better on the clean & jerk.
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Jamie
First Moderator on the SDF; first to have moderator title revoked.
Good work, Matt.
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Llamapower
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Not The Mama
Well done Matt!

Even with an injury you still made a PB!

:rock
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Matt Frost
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Fuckin' SLAYER!!
All you people on this board have taught me well over the last several years. I might bitch and moan about my knee hurting, but unless I can't walk, I'm going to finish the contest. And of course, the barbecue afterwards was swell.
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Matt Frost
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Fuckin' SLAYER!!
I think, after 25 pages and all the changes I've gone through, it's time to retire this log and start anew.

Lots of great things happened over the year plus I've used this, but I've been feeling like I need a fresh start all around, so, thanks to everyone who posted here to give me a hi-five or some advice. I appreciate it all, every single bit of it.
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Caber McJock
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I agree
Great stuff Matt. if you're sure you're done with it, we'll archive this.
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Matt Frost
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Fuckin' SLAYER!!
Go ahead, Jeff... time to send this one to Valhalla.
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