| Kill With Power; Die!! Die!! | |
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| Tweet Topic Started: Jun 5 2005, 07:37 PM (10,156 Views) | |
| Caber McJock | Aug 17 2005, 05:46 PM Post #176 |
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I agree
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Jamie is on to something there Matt.
Fuck, don't do sprints as in 40-50-100m type stuff. Like Sean says, hills are a great bet. far less likely to blow out a hamstring. Losing weight can be a real bitch, but try this- Darren Mehling, who dropped like 100+lbs to compete in BBing suggested I just drop 500 calories a day. No low carbs, no starving, no nutrient timing, just drop 500 cals. I managed this easily by just losing my 'second breakfast', which was an easy 500 cals (330 from the fat in the bacon and eggs alone). I miss the food a little, but I am saving $ and have dropped 6 lbs in 4 weeks- so nice and slow and hopefully more fat loss than anything. Once that stalls, and it will, you need to drop another 500 cals or up your cardio. If you are losing too much weight, increase calories by 100 a day. One trait I have seen from you in the past couple of years is commitment. Make up your mind you are going to do it and get the fuck started. I know that once you seriously commit yourself to it, you'll blow your goals out of the water. |
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| McLifter | Aug 19 2005, 02:20 AM Post #177 |
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You don't need cardio equipment to do sprints Matt. find a hill in your neighbourhood and start off with some uphill sprints. Work out a schedule that will allow you to progress and not hurt yourself. Keep your joints healthy! I too like Jaime's idea of Farmer's walk for cardio. It is really a lot like what Steve Justa has done in his Milo articles. He would pick an exercise and just do reps for an entire hour workout or more. He dropped from over three bills to 240! I've noticed from your logs a pattern. You are winding up to make a decision. You give yourself a kick in the pants on your log and ask for advice. Then you make up your mind and in a couple of weeks you begin to see progress. You know what you want and you will figure out how to achieve it and inspire others in the process. Brock :rock |
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| Matt Frost | Aug 22 2005, 05:25 PM Post #178 |
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Fuckin' SLAYER!!
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Sunday, 8.21.05 This had to be one of the best days of my life. And I have to remember those because sometimes it seems like I never have these kind of days. Why is it we always remember the days that we had that were horrible, but never those days where everything falls into place? Ah well... Let's start with training. I went to my friend's funeral on Thursday, so in lieu of event training, I did the last day of my three-month Oly cycle, slightly modified. Clean & Jerk: 88 x 2 110 x 2 138 x 3 164 x 2 198 x 2 220 x 1 235 x 1 - squat clean PR 250 x clean, missed the jerk. 260 x 1, PR!!!! 274 x fail 250 x 1 This was a breakthrough workout for me, and not because of the PR. Every squat clean I did up to 260 was a PR in and of itself. The breakthrough came because I corrected, or rather, started to correct, a major flaw in my technique, and now it seems like a wall has come down and it's just open road as far as where I can take this lift. From the moment I started even with the 40 kilos, I drilled into my head to get the heels and hips back. This made my elbows whip around with ease. My problem before is that I'd always catch my power cleans standing almost upright, but once the weight gets up near max levels that just isn't a workable technique. On all the sets of doubles, I would do one power clean and follow it with a short hang clean, basically a quick shrug and a drop into a full front squat. I got up to 90 kilos with no trouble, and Yoda says I'm good for an easy 100kg once I get used to it on the quick hang clean. Man, d I feel alive after this. And I only barely missed the 274. 120kg is mine very shortly. I was so stoked I forgot to do my clean pulls. Was supposed to work back up to 274 again, but the last clean & jerk I did told me that I was fatigued, so I moved on. Front Squats: 133 x 3 168 x 3 193 x 3 220 x 2 230 x 2 240 x 2 240 x 2 Banged these out quickly. Axle Deadlift (instead of regular barbell RDL's): 151 x 5 151 x 5 195 x 5 195 x 5 235 x 5 Did these to start focusing on grip. Going to do axle deads or bent rows during the week leading up to Jersey, and the farmer's walk every weekend. That should give me some good grip training. I have to come up with a new routeen for the next five weeks, seeing Reggie is really busy at work and I can't pick his brain for ideas or suggestions. Dr. Kirk is always good for knowledge though. The rest of the day, things just went right. I got a raise from my boss, band practice was amazing, and I met up with an old friend from high school who I was in a band with who I hadn't seen in years, and met his fiancee too. Might even get him to start training at Iron Sport since he gained 25 pounds after moving back from Los Angeles. |
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| Jamie | Aug 22 2005, 08:18 PM Post #179 |
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First Moderator on the SDF; first to have moderator title revoked.
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Excellent, Matt. Keep at it! |
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| Matt Frost | Aug 22 2005, 09:32 PM Post #180 |
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Fuckin' SLAYER!!
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Always, Jamie. Icing my wrist today, right one is a little out of whack. On the 250 jerk I missed, I didn't even try to jerk the weight. I was trying to adjust my grip because my right pinkie popped out from under the bar and it started to shift forward and my wrist just bent. Not too bad of a sprain, but it's pretty sore. Focusing hard on NJ... Nick, your time has come. |
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| dougmahnke | Aug 23 2005, 03:58 PM Post #181 |
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congratulations on the C&J PRs. once this shit makes sense you wont lose it...its like riding a bike. one or both pinkies(not to mention other fingers) pop out on 98 percent of my cleans. lots of fun, eh? |
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| Matt Frost | Aug 23 2005, 04:38 PM Post #182 |
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Fuckin' SLAYER!!
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Oh yeah, Oly lifting is very fun. My pinkies pop out once I get up to my max range. I suppose with time and with practice on my jerks that it won't matter. What I am concerned about is my right hand, feels pretty fucked up today. My forearms are sore from the axle deads as I expected, but my wrist has the same kind of feeling as if I punched someone. It hurts when I squeeze and make a fist. Good thing I am not lifting tonight, as I don't know how it would affect my grip. Just gonna keep icing it and taking it easy for a few more days. |
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| dougmahnke | Aug 23 2005, 05:36 PM Post #183 |
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my right hand is hurting at the moment as well. in fact, there is no jerking after cleans for at least another week for me. i can take a bar out of the rack, but nothing tricky. take care of your hand. if its sore, let it come around before putting much of a load on it, as they dont heal up very fast. tape them up good if you have to lift. |
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| Matt Frost | Aug 29 2005, 05:40 PM Post #184 |
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Fuckin' SLAYER!!
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It's good to be back. Yesterday I hit the events with Dr. Kirk, and it was a good session. My right hand is still bothering me a little. Certain things aggravate it- the tire flip didn't make me feel good, nor did the axle presses, but on the stones and farmer's walk it actually felt OK. I also wore my Inzer wrist wraps to band practice after, and they helped minimize the stress of impact from my drumming, so I might keep doing that until the pain is gone. On to the events- Axle Clean & Press: 155 x 1 clean, 5 presses 155 x 5 cleans, 5 presses 200 x 3 cleans, 3 presses 200 x 5 cleans, 5 presses 230 x 4 cleans, 4 presses, @60 seconds. With some conditioning work and adrenaline I should be able to get 5 at Jersey, but I am going to train like I want 6 or 7, and keep the axle 5-10 pounds heavier than the contest weight of 225. Farmer's Walk: 85 x 160' with one turn, warmup. 175 x 80' 245 x 80' Contest weight but 20' shy of the distance. Carrying the weight isn't a problem, I have to work on foot speed. Tire Flip: 927 x 1 flip. This was a disaster. The tire was wet, had water in it, the parking lot was half-dry and had puddles in it, and the humidity didn't help things either. Getting a grip was near impossible and my shoes were not gripping the cement as well as I would have liked. The first attempt I bombed horribly, in fact, I didn't even budge the tire. Second time out, I used Kirk's gardening gloves and got a solid flip but couldn't get a second flip. Kirk also struggled with the tire, so I don't feel like it was me. Stones to a 44" platform: 165 x warmups/shoulder/press. 165 x 5 242 x 5 308 x 1 308 x lap 308 x lap Kirk coached me on my technique, and as a result I made some gains here today. I can now place the 242 stone in one motion, as opposed to lapping it and then placing it. The 308 stone I had to reset on, but it was brief and I managed to hit a good angle on it. This is only the second time I've lapped and placed this stone, so I was happy about it, but I wanted more. I was close to getting it a second time, and by the third attempt I was just fatigued. Still, not a bad way to jump back into things. The week off felt good, but now it's time to kill kill kill. |
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| Matt Frost | Aug 29 2005, 05:52 PM Post #185 |
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Fuckin' SLAYER!!
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Monday morning. Woke myself up at 7:45 AM, showered, and downed some of that Cell Mass stuff Dolan recommended to me. At 8:30 I was rolling into the Gold's that I occasionally train at when I can't get to Iron Sport. I stepped onto the elliptical walker. It's been a while. A few months since I did straight cardio. I had steeled myself the night before, psyching myself up for a long session. Pushing the play button on my discman, the sounds of Dragonforce (best band EVER) began to rip through my ears. 45 minutes, 760 calories, and 4.3 miles later, I stepped off, soaked in sweat, and I felt great. Did a few interval sprints that lasted around 75 seconds each. After those, my heart rate was pushing 160, but aside of that I stayed well within my target range (130/140). I was never really winded, except after the sprints, and never was I huffing or puffing. So, still got it, I guess. After, I took another shower, got breakfast, and went to work. I have to cut some of this fat. I don't mind being heavy, but it's really serving me no purpose, and it works against me more than it helps. Add this to my new routeen which is forthcoming- 2 months, multi-joint exercises with high rep/light weight, and I hope to see my conditioning levels to be the highest they've ever been. I liked where I was at around 300 pounds, and now that I know how to eat better and how to train so I don't get too fatigued, there's no reason why I can't be there again, but stronger and much more athletic than I was then. I don't plan on doing the same things either. I will use cardio machines on occasion, but nature provides some of the best challenges and I plan on making use of them, too. Some days I might just shoot baskets (and chase the ball around) for a half hour. There's a lot I can be doing, so... it's time to start doing. Once a day. Every day. I have to do something active aside from lifting. Only exception will be on event days. On lifting days I will take it easier on the cardio/GPP stuff. |
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| Llamapower | Aug 29 2005, 05:58 PM Post #186 |
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Not The Mama
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I know EXACTLY what you mean. Good luck Matt! |
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| Frozenkilt | Aug 29 2005, 06:29 PM Post #187 |
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Online douche. GOLD! I need more Gold
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Looks like the strongman work has kept your conditioning up, Matt. Cool. And on those Axle C&P are you doing straight cleans now or continentals? - Sean |
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| Matt Frost | Aug 29 2005, 08:30 PM Post #188 |
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Fuckin' SLAYER!!
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Continental. I can power clean 200 once, after that, I have to switch. I started training grip but then my hand started fucking all up and hurting on me, so I had to back off a little. |
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| Matt Frost | Aug 30 2005, 04:31 PM Post #189 |
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Fuckin' SLAYER!!
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Unbelievable. My calves are sore. From cardio. |
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| Matt Frost | Aug 31 2005, 04:56 PM Post #190 |
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Fuckin' SLAYER!!
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Thank you Hurricane Katrina. You've fucked me badly by causing gas prices to go so high, I might not be able to go to Iron Sport but once a week. Anyway, last night's training- Snatch Pulls: 95 x 5 135 x 5 155 x 5 185 x 3 225 x 3 Power Squats: 135 x 5 225 x 5 315 x 5 365 x 5 Had to head home because I forgot to make an important phone call. Damn stupid idiot, Matt. I hate forgetting things. Wanted to try a low-bar, wider-stance squat. It's a little tougher for me to get my shoulders back far enough to hold the bar but I can get used to it. These felt pretty powerful. Wednesday AM Cardio, 15 minutes, then stretching. |
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| NickGiammarresi | Sep 2 2005, 12:55 AM Post #191 |
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Matt, are you going to Nationals this year? I qualified as well but unless a cash fairy comes along Im not going. The events/app are up on the anvil BTW. You send your app for Jersey yet? With you added it looks like there might only 5 of us so far |
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| Matt Frost | Sep 2 2005, 03:54 AM Post #192 |
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Fuckin' SLAYER!!
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Hey Nick, It depends on how the fuel prices plan out for nats, and whether or not I can afford plane fare and a place to crash. Still thinking about it. Sending in my app tomorrow, I ran into some tightness with rent being due and gas going up from $2.50 to $3.20 a gallon in one day. Tonight's Training: I am exiled to the local YMCA, seeing as the trip to Iron Sport 3x a week is a gas eater. In addition, I always stop for a sandwich on the way, so I am really trying to conserve some money as gas prices are going to keep rising and the cost of everything else is going to rise because of it. It's cheaper to buy the 2-day passes (but sucks because they say you have to use them two consecutive days). Clean Pulls: 135 x 5 155 x 5 185 x 5 205 x 5 Deadlifts: 225 x 5 315 x 5 405 x 3 495 x 1 545 x fail. I felt strong leading up to the PR attempt, but I didn't even come close this time. First three sets I hook gripped and pulled sans-belt. Going to try and tie my PR of 525 with a hook grip, but I am going to inch my way there instead of trying to go for the big gulp. Hammer Curls, rising supersets: 20's x 10, 30's x 10 25's x 10, 35's x 10 30's x 10, 40's x 10 Reverse Curls with the Axle: 45 x 10 65 x 10 75 x 10 Went light on these because I wanted to see where I was at. I think I can bump these up 10 to 20 pounds and get some real work there. I think I need to strengthen my wrists, they took a pounding on the Oly cycle. |
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| NickGiammarresi | Sep 2 2005, 04:52 PM Post #193 |
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Gas prices are pretty fucking crazy. its costing me over 100$ every 2 weeks between work and having to cars ( wife and I ) I also commute and 1hr each way to work ( 70 miles a day) which is slowly forcing me to look for another job. anyway Bud S isnt competeing this year due to injury Cam said on the anvil |
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| Matt Frost | Sep 2 2005, 08:01 PM Post #194 |
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Fuckin' SLAYER!!
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I talked to Cameron today, he said Bud's entry is up in the air. Sent in my app, so I am down. Hope this wrist and leg muscle heals up soon. Tried to do a barbell lunge last night and it wasn't feeling too well. |
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| Matt Frost | Sep 7 2005, 02:55 PM Post #195 |
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Fuckin' SLAYER!!
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So tonight was a little different. I got Reggie's new program, and though I wasn't sure of exactly how it was going to pan out, I figured, what the hell, I will try a workout, see how it goes. It's lighter weight, high reps, brisk pace. So, here's how it went. Clean Pulls: 110 x 6 110 x 6 130 x 6 130 x 4 Had to substitute pulls for power cleans. My wrist is improving but I didn't want to risk re-injuring it, as it isn't quite 100% yet. Bench Press: 135 x 12 145 x 12 155 x 12 Haven't done this in ages. Back Squat: 135 x 10 250 x 12 295 x 12 295 x 12 Someone please put the fire out in my legs. They're still burning. Push Press: 100 x 8 100 x 8 100 x 8 Calf Raises, Standing/Tricep Extension/DB Lateral circuit set: 295 x 15 / 60 x 12 / 20's x 12 295 x 15 / 60 x 12 / 20's x 12 295 x 15 / 60 x 12 / 20's x 12 Did this to speed along the training a bit. Hard to do the calf raises in my Oly shoes- I feel myself slipping too much, so I am bringing a regular pair of sneakers to change into next time. Abs- Weighted Machine Crunches: 70 x 12 70 x 12 70 x 12 70 x 12 And... scene. Time: One hour, ten minutes. Not bad... I still have to confer with Reggie about the plan, but I have a taste of what it's going to be like. The weights gradually creep up week after week, and some of the reps come down, but not by much... We'll see where this takes me! |
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| Matt Frost | Sep 9 2005, 02:28 AM Post #196 |
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Fuckin' SLAYER!!
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Tonight I designed my own workout based off of the sets/reps scheme of the new program I am on. Got through it okay, despite being very sorefrom Tuesday's training. Those high-rep squats kill me- but hopefully they won't for much longer. Snatch Pulls: 110 x 6 110 x 6 130 x 6 130 x 4 Threw in one hang snatch, just a quick shrug and a drop into the hole, then straight up. Snappy. Coach Capista says if I continue on this path I should be good for a 90kg snatch soon. Sweet. Bent-Over Rows: 135 x 12 155 x 12 185 x 12 I forgot how much I hated these. A lot of stress on my lower back. Good thing they're not part of Reggie's regular formula. I hope. Good Mornings: 135 x 12 155 x 12 185 x 12 185 x 12 I originally planned for 225 x 12 x 2 as a finisher but I haven't done these in a while, so I concentrated on form. I probably could have gone to 205 on the last set without much more difficulty though. Snatch-Grip Surgs: (you filter-manipulating fuckers, I know I spelled that right!!) 225 x 12 225 x 12 225 x 12 Did these with a one second hold on each contraction, tarps are already screaming at me for it too- but I should have gone 15 reps each set. Circuit Sets: Barbell Curl, Seated Row, Hammer-Strength Leverage Curls: 75 x 12 / 225 x 12 / 60 x 12 each arm 75 x 12 / 200 x 12 / 50 x 12 " " 75 x 12 / 200 x 12 / 50 x 12 " " Had to drop the weight on the last two sets, I had to force reps on the first set of HS curls. I fully expect my hamstrings and biceps to be completely uncooperative when I go to climb outta bed tomorrow. I plan on starting the new Reggie plan in earnest next week. The goal is to induce hypertrophy and increase muscular/cardiovascular endurance. It follows the same 4-day split over a 2-week period as the Oly lifting program. I'll post details when I have it all written out. |
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| Frozenkilt | Sep 9 2005, 02:35 AM Post #197 |
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Online douche. GOLD! I need more Gold
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Lookin forward to it. - Sean |
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| Matt Frost | Sep 9 2005, 02:24 PM Post #198 |
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Fuckin' SLAYER!!
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I feel completely fucked today. Work should be fun. On another note- I work hard to correct my typos, but then you have to go and use the filter to change the correct word to a typo. I love this place. Bastards. |
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| Matt Frost | Sep 12 2005, 03:46 AM Post #199 |
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Fuckin' SLAYER!!
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Events today. I was a little distracted, my mother is in the hospital. She had a nervous breakdown brought on by withdrawal from Vicodin and Xanax. Last I had heard she was incoherent and rambling, completely not there. After my training, I found out that she has almost recovered entirely except for some weakness and a sense of lost time. It was still scary, and I was a little preoccupied. Axle Clean & Press: 90 x 10 cleans, 10 presses 155 x 5 cleans, 5 presses 200 x 5 cleans, 5 presses 230 x 5 cleans, 5 presses Stones: 165 x warmups, 1 press 165 x 10 242 x 5 308 x 2 laps, no loads. 18" Deadlifts: 155 x 5 245 x 5 335 x 5 425 x 3 515 x 1 565 x 1 Stopped there. Hamstrings still a little burning from Thursday. I have one more event session before Jersey. Not happy about how I've trained, between injury and now my mom being hospitalized, but now that she is better and my injury is almost healed, I have two weeks to improve upon my conditioning. |
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| TAT 70 | Sep 12 2005, 06:14 AM Post #200 |
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i`ll try the vaseline in the sock tonight
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Good luck mate.I hope everything works out for u. ;) |
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2:16 PM Jul 11
