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Kill With Power; Die!! Die!!
Topic Started: Jun 5 2005, 07:37 PM (10,155 Views)
Frozenkilt
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Online douche. GOLD! I need more Gold
That's rough, Matt. Hope everything works out for you and yours.

- Sean
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Matt Frost
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Fuckin' SLAYER!!
She is doing much better, like I said. It just shocked me because she told me months ago that she had quit taking pills and every time I asked, she said she was still clean. I know that she lied to spare me the worry, but I never worried as much as I did this weekend when she crashed and burned.

However, now that this has passed, for the most part, I have to turn a better eye to my training. The good news is my conditioning is improving, but I want to get at least 5 on the axle at the contest and that will be a challenge. I've gotten 4 in 60 seconds, and the 5th came 5 seconds after the time limit in training. What sucks is that I am still not at the point where I can power clean 225, whereas my training partner and fellow competitor in NJ can do 225 all day. So the continental takes more time, and I have to really work at controlling the weight on the way down to minimize the time spent re-gripping.

I don't want to blow any of the events. Good thing is, this time there's no dicked-up rules. Bad thing, the other HW from Iron Sport is like a fucking Terminator, so he will really have to make a couple mistakes if I am going to do better than he does.

And then there's Nick, who is out for revenge for last year...
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NickGiammarresi
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Revenge......HAHAHA! dont forget about Bud hes competeing too
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Matt Frost
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Fuckin' SLAYER!!
Really? I had heard he wasn't. Oh well... One more to fall before my sword.

I hope.
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NickGiammarresi
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says on the anvil he mailed his entry. Matt, my work schedule is fucking impossibel this week. Normally i work 2-11pm but becuase i have no one that can open up im working 9-6 by the time I get home its 7 so if im lucky ill get some dragging work the next few days in for conditioning. Friday and Saturday ill be up early training events!....thanks for the offer!
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Matt Frost
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Fuckin' SLAYER!!
The offer is always there, Nick. Hopefully you can come down sometime, and after we can go hit up South Street. Bring the wife & lil' strongman, they'll love Philly.
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Matt Frost
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I am an idiot. Should have listened to Yoda and did pulls instead of full cleans tonight. Wrist is sore again. It's really pissing me off. I didn't exactly fly through my training tonight either. I had hoped to go a little faster.

Cleans:

warmups 40kg x 5
60kg x 6
60kg x 6
70kg x 6
70kg x 4

Bench Press:

warmup 95 x 12
140 x 12
150 x 12
165 x 12

Back Squat:

warmup 185 x 10
265 x 12
315 x 12
315 x 12

Push Press:

105 x 8
105 x 8
105 x 8

Circuit- Calf Raises/Standing French Press/DB Lateral Raise:

315 x 15 / 60 x 12 / 20's x 12
315 x 15 / 60 x 12 / 20's x 12
315 x 15 / 60 x 12 / 20's x 12

Abs- machine crunches, weighted:

60 x 20
60 x 20
60 x 20

Time was about an hour and a half. I like to keep things to an hour and ten, fifteen at most, but the squats... I needed a little more rest between sets. And even though 105 is light on a push press, it's hard to do a push press properly when you can't feel your legs.

Now, that being said, this week was actually not as hard as last week. My body is beginning to adjust to the high rep training. Thursday looks interesting, I have to do pull-ups. Yeah. I'll be getting some assistance on those, since I've yet to do one, but my goal by the end of the cycles is to be able to do 10 on my own. Also, I did try out the barbell side lunges on Sunday, just with the bar. I'm going to have to take them shallow- my left knee doesn't like them, and neither does my adductor on my right leg that I tweaked during my last contest. Hopefully it will be good rehab, though. Just have to be careful.
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Matt Frost
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Fuckin' SLAYER!!
You would think by now that I wouldn't underestimate a Reggie Barton workout plan, but sure enough, I did. Walking into the gym thinking that the tougher training session of the week was behind me, I realized just how wrong I was while enduring Steve Pulcinella's verbal assault while trying to do pull-ups. Putting it nicely, he was encouraging my spotter, who was helping quite a bit. OK, a lot. But I got through it, and it wasn't all that bad. Ugly, but not bad.

Started with stretching/rotations/dislocations.

Snatch:

bar x 6
100 x 6
100 x 6

Nothing to see here, pretty much technique sets, focusing on snap and keeping form when starting to fatigue. I would have been game for some more sets but the workout didn't call for them.

Pull-ups:

Started by warming up with lat pulls:

110 x 8
140 x 6
170 x 6

then hit the pull-ups. Heavily assisted:

bw x 2
bw x 6
bw x 6
bw x 6

One of the other gym regs, who is a strength coach for the Philadelphia 76'ers, suggested hanging a band from the bar via a slipknot and putting a knee in there, so at the bottom I got a little bounce from the band. This helped more, and I used the band, a spotter, and annoyance fueled by the verbal lashing I was getting from Steve and others to help hoist my fat ass to completion. My back and biceps should be fucking roasted tomorrow.

Barbell Side Lunges:

bar x 12L/12R
105 x 12L/12R
130 x 12L/12R
160 x 12L/12R

These are my new favorite exercise. Well, not really, but man, they burned my hips, my hamstrings, my adductors, and my quads. I didn't take them too deep, and the heavier the sets, the more patience I used with them. But talk about uncovering a weakness, man. 160 pounds felt like a truck when I was at the lowest point of the lunge.

Seated Rows:

180 x 12
180 x 12
180 x 12

Lying Leg Curls:

80 x 4/100 x 4/120 x 4
120 x 12
140 x 12

Since there is no set weight or reps listed on this, I had to find a weight that would be challenging to do 12 reps on, thus the jumping around.

Barbell Curls:

55 x 12
55 x 12
55 x 12

Light weight, I did more last week, but after the pull-ups, these were challenging, especially using a strict form with no swing.

So, we'll see how I feel tomorrow. I like this program, it's good to change it up and do new things, even if you have to suffer the slings and arrows of Steve Pulcinella in the process.
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Frozenkilt
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Matt, you could always try a couple of slow negatives on the chins before getting into the rest of it. From what I hear the negatives are a big help when you can't make the reps yourself yet.

Pretty brutal looking workout.

- Sean
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Matt Frost
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Sean, how would I do the negative portion by itself? I mean, I'd have to get to the top part of the exercise before I did the negative, right? I've tried that before with dips so I know the theory, I just don't know how I would start from the apex without getting up there first.

The only thing I can think of is to use the Smith-machine and position it so I can set the bar at my chest, then take my legs out and try to lower myself that way... that might work.

Anyway, today I am feeling pretty fried. It's a good feeling. I really have to focus on my diet though. I've been eating... conveniently. I really have to knock that shit off.
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Frozenkilt
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Online douche. GOLD! I need more Gold
Just pull a bench over, stand on it, get yourself good and tight and then pull your legs up and grind down.

- Sean
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Matt Frost
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Fuckin' SLAYER!!
OK.. I'll give it a go sometime soon.
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Jamie
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What other lat exercises are you doing, Matt?
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Matt Frost
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Fuckin' SLAYER!!
Nothing that hits them the way pull-ups do. Seated rows are also on the program.
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NickGiammarresi
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7 days to go
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Jamie
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Alright. It looks like you're going to get rid of a lot of weaknesses.
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Matt Frost
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Today's training was sweet. Was rolling with the Nowacks and Walt today. Haven't seen him in a couple months. Last session before NJ, so I had to make this count.

1. 12" Log:

144 x 1 clean, 5 presses
144 x 5 cleans, 5 presses
210 x 1 clean, 5 presses
210 x 5 cleans, 5 presses
254 x 1 clean, 2 presses
298 x 1 clean, missed the press.

Yeah, I know, there's no log at my contest, but Walt, Kirk, and Kev were training log and my Oly coach was doing snatches on the platform, so it was either wait or work in. I trained the log. And I wish that this contest had a log, because I would whoop up on some 12" log at this contest. The cleans are going to hinder me, since I can't power clean 225 yet on the axle. I am aiming for 6 reps at the contest. I've gotten 5 in 60 seconds before, if I turn it up and don't fuck up I'll get 6.

2. Farmer's Walk:

80 x 90'
185 x 90'
255 x 90'

Wouldn't say I went fast with the ;ast set, but at least I know my grip is up to the challenge of next week's event.

Did a 90' drag with 400 lbs on the sled.

3. Stones, 54" platform:

165 x warmup/shoulder/press
165 x 5
242 x 3
308 x lap, missed placing.
308 x 1, felt very strong.
330 x miss, came very close to lapping it.

Next week will be a big test. Lots of competitors in my division, some I know, and some I don't. I should have a cheering section this time, hehe.

Nick- best of luck to you. See you in 7 days.
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Jamie
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Awesome, Matt. All time to rest up now?
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Matt Frost
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Yes, rest week. The calm before the storm. I'll do a very light workout on Tuesday with some stretching and cardio, massage on Wednesday, and some general light stretching through the week.
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Matt Frost
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Fuckin' SLAYER!!
Tuesday, did light snatches up to 130 lbs and light clean & jerk up to 198 lbs.

Wednesday, got a very painful but necessary massage.

Since I don't have to "make weight" I am just eating. A lot. Lean meats and complex carbs. I'll probably be around 345-350 at weigh-in.

I am focused and determined.

Rage and fear from skies above,
The fire fills my veins
Destruction of humanity,
The everlasting flame.
Cast away, no turning back
From long forgotten shores
We'll show no mercy as they fall
We'll show no mercy, slay them all
The fire burns inside-
Now prepare for war.


God I love Dragonforce.
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Caber McJock
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I agree
Good luck Matt.
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NickGiammarresi
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Matt, im bringing a bunch of chalk if you need some. Also are you bring tacky? I have none so there should be some to buy. dont know the cost but, you wanna split the cost?


See you Tommorrow

NICk
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Matt Frost
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Hey Nick, I got your tacky covered. I might even have an extra jar. I just hope that harness fits me...
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NickGiammarresi
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dont worry about the harness itll fit. i had to fit into a medium ironmind one last summer in boston cause there huge. APT on should be the same. Remember there not supposed to be comfy. Just make it so it doesnt crush your nuts. There also are guys that help you into the harness. Youll be fine

Thanks for the Tacky

NICK
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Jamie
First Moderator on the SDF; first to have moderator title revoked.
I find that when something crushes my nuts, I move faster. :)
Again, good luck.
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