squats —must stop extra day before squat day, just stupid
1.btn jerk-1354,4 1852,2 2252
2.oly sqts- 1355 2255 2753 3151w/rehband belt
3.box sqts- 3153,3,3-no belt about 16" box
4.db rows-100*10
Matt–nice squats
DE Upper
Warmup
Speed Bench
bar x 10
bar w/ doubled minis x 10
135x3
175x3x6 (Comp, clean)
135x3
175 was the most I’ve done for this, but it moved fast enough. I think I’ll move down to 155 or 165 though next week.
High pin lockouts
-Pinkies on Rings
-4-5" ROM
225x5
315x5
365x5
405x5 (bounced)
405x5 no bounce
385x5
405x5 is a pr regardless of boucne. The wider grip helps, but it also takes about an inch off the ROM. The second 405 I felt my pec tighten up, it didn’t hurt, but I didn’t want to go higher today.
Kroc Rows
55x10
100x10
130x15
Reps are per arm. In case anyone doens’t know the 130’s had some serious cheating going on.
Seated Military
barx10
95x10
135x8
I need to improve my overhead strength. Going to get rid of all jerks, cleans, and snatches replace with this and db press.
Face pull
3 sets
[quote]ExNole wrote:
DE Upper
Warmup
Speed Bench
bar x 10
bar w/ doubled minis x 10
135x3
175x3x6 (Comp, clean)
135x3
175 was the most I’ve done for this, but it moved fast enough. I think I’ll move down to 155 or 165 though next week.
High pin lockouts
-Pinkies on Rings
-4-5" ROM
225x5
315x5
365x5
405x5 (bounced)
405x5 no bounce
385x5
405x5 is a pr regardless of boucne. The wider grip helps, but it also takes about an inch off the ROM. The second 405 I felt my pec tighten up, it didn’t hurt, but I didn’t want to go higher today.
Kroc Rows
55x10
100x10
130x15
Reps are per arm. In case anyone doens’t know the 130’s had some serious cheating going on.
Seated Military
barx10
95x10
135x8
I need to improve my overhead strength. Going to get rid of all jerks, cleans, and snatches replace with this and db press.
Face pull
3 sets[/quote]
Nice PR bro you own that # now onward and upward
Phill
2-23-07 DE Lower Body
DE Box Squats onto a bench, a little above parallel
165 x 2 x 3 sets
175 x 2 x 7 sets
Natural GHRs with feet anchored under a machine
3 x 8 reps
These were hard as hell. Definitely had to use my arms alot, but I tried to emphasize the eccentric portion of it as much as possible
Pullthroughs on low pulley machine
90 x 15, 100 x 12, 120 x 12
I always get funny looks when I do these
“Stay Low” Walking lunges
50# Dbs in each hand, ~25ft in each direction for 3 sets
Heavy Ab work, some pulldowns with a rope, full stack, then hanging leg raises with a weight between my feet
Still not comfortable with Box Squats, especially the dynamic kind. I just tried to sit back then be as explosive as possible on the way up. I was pretty much wiped out after the walking lunges. Im gonna recover over the weekend then I’m going for a PR on the Incline press on Monday. Tomorrow I am going out for my birthday, so hopefully I don’t get cut into my recovery too much.
Thursday 2/22
D.E Upper
Week 2 of 3 floor press speed cycle
6x3 @ 205
( I love floor press for easier speed cycles from now on)
Fat Bar seated cable rows 5x10
Rope pressdowns 3x8-12
Piston Pushdowns with light bands…2x failure
a couple sets of dumbell curls…
Jack…
I am surprised to hear all the training you do within 10 days out of the meet…I am impressed. I usually like to hit my bench opener 10 days out with light accessory and 7 days out a very light speed squat day with straight weight or maybe chain…can you tell me more about why you do that and how you feel it prepares you? Also maybe nother pre-meet things you do to prepare…like restorative techniques and stuff like that? Thanks…that last part is open to everyone too. I am always looking for new recovery techniques
[quote]Dre Cappa wrote:
2-23-07 DE Lower Body
DE Box Squats onto a bench, a little above parallel
165 x 2 x 3 sets
175 x 2 x 7 sets
Natural GHRs with feet anchored under a machine
3 x 8 reps
These were hard as hell. Definitely had to use my arms alot, but I tried to emphasize the eccentric portion of it as much as possible
Pullthroughs on low pulley machine
90 x 15, 100 x 12, 120 x 12
I always get funny looks when I do these
“Stay Low” Walking lunges
50# Dbs in each hand, ~25ft in each direction for 3 sets
Heavy Ab work, some pulldowns with a rope, full stack, then hanging leg raises with a weight between my feet
Still not comfortable with Box Squats, especially the dynamic kind. I just tried to sit back then be as explosive as possible on the way up. I was pretty much wiped out after the walking lunges. Im gonna recover over the weekend then I’m going for a PR on the Incline press on Monday. Tomorrow I am going out for my birthday, so hopefully I don’t get cut into my recovery too much.
[/quote]
Happy bday bro.
Phill
[quote]harbinjc wrote:
Jack…
I am surprised to hear all the training you do within 10 days out of the meet…I am impressed. I usually like to hit my bench opener 10 days out with light accessory and 7 days out a very light speed squat day with straight weight or maybe chain…can you tell me more about why you do that and how you feel it prepares you? Also maybe nother pre-meet things you do to prepare…like restorative techniques and stuff like that? Thanks…that last part is open to everyone too. I am always looking for new recovery techniques[/quote]
I agree this would be interesting to hear more about
Phill
Thanks Phill, it’s actually not until Wednesday but I’m getting the crew together tomorrow night. For my bday next year I want to hit 300/400/450-500 raw. Nothing special, but it would be a good goal considering where I started. Stay strong fellas.
[quote]Phill wrote:
Dre Cappa wrote:
2-23-07 DE Lower Body
DE Box Squats onto a bench, a little above parallel
165 x 2 x 3 sets
175 x 2 x 7 sets
Natural GHRs with feet anchored under a machine
3 x 8 reps
These were hard as hell. Definitely had to use my arms alot, but I tried to emphasize the eccentric portion of it as much as possible
Pullthroughs on low pulley machine
90 x 15, 100 x 12, 120 x 12
I always get funny looks when I do these
“Stay Low” Walking lunges
50# Dbs in each hand, ~25ft in each direction for 3 sets
Heavy Ab work, some pulldowns with a rope, full stack, then hanging leg raises with a weight between my feet
Still not comfortable with Box Squats, especially the dynamic kind. I just tried to sit back then be as explosive as possible on the way up. I was pretty much wiped out after the walking lunges. Im gonna recover over the weekend then I’m going for a PR on the Incline press on Monday. Tomorrow I am going out for my birthday, so hopefully I don’t get cut into my recovery too much.
Happy bday bro.
Phill
[/quote]
Today acc. / recovery work we’ll call it
300 trips up and down a ladder squeezing my fat ass thorugh a little access hole into the attic / crawl space and laying in new insulation SUCK hate that crap. Had a $350 bill for heat on this little place Ill be damned not a speck of insulation LOL
Tomorrow events see if weather holds out and the rain there calling for doesnt show if no ill torture myself inside. I did get a frame, beach ball etc to build a fiberglass mold for atlas stones
Phill
[quote]Dre Cappa wrote:
Thanks Phill, it’s actually not until Wednesday but I’m getting the crew together tomorrow night. For my bday next year I want to hit 300/400/450-500 raw. Nothing special, but it would be a good goal considering where I started. Stay strong fellas.
[/quote]
Good goal bro go get that and go beyond it
Phill
[quote]harbinjc wrote:
Thursday 2/22
D.E Upper
Week 2 of 3 floor press speed cycle
6x3 @ 205
( I love floor press for easier speed cycles from now on)
Fat Bar seated cable rows 5x10
Rope pressdowns 3x8-12
Piston Pushdowns with light bands…2x failure
a couple sets of dumbell curls…
Jack…
I am surprised to hear all the training you do within 10 days out of the meet…I am impressed. I usually like to hit my bench opener 10 days out with light accessory and 7 days out a very light speed squat day with straight weight or maybe chain…can you tell me more about why you do that and how you feel it prepares you? Also maybe nother pre-meet things you do to prepare…like restorative techniques and stuff like that? Thanks…that last part is open to everyone too. I am always looking for new recovery techniques[/quote]
harbinjc,
A few years ago i read a book called “Consistent Winning” and it influenced my training planning and timing completely. i build 3 week cycles followed by a back off week. Meet cycle is 2 weeks following back off week.first week is to get body to peak, low volume and a bit of intensity.
Speed work is really needed here if you have hit it too hard which i think i usually do the last cycle. Like you i hit a moderate shirt workout too one monday out. i may drop the work to a double squat 10-14 days out and just work speed twice along with one week out(just straight weight or a few chains).
The last week of raw speed BP and a squat warmup (225/315/405x2-3 reps) on monday is just prehab. Thursday i go 135x5, 225x3 in the BP and 225x5/315x2 in the squat. Friday is 135x5/225x3/315x1 BP and 225x5, 315x3, 405x1 in squat, my pretty excact raw warmups. This sends the body a ramp up signal and lets you visualize everything. When i am done i often zone out for an hour walking through the meet and all possibilities in my head.
On saturday the meet is all autopilot to me, just working to keep my psyche under control. By the time i step on the squat platform i am so worked up i am often in tears, but feel almost an out of body experience as everything is on auto. BP i try to dial it back a bit to save some adrenaline for the DL.
By the end of the day i am usually more mentally and emotionally wasted than physically tired.
Probably why giving up competing is going to be very hard someday.
Goal is to be fully recovered on meet day.
jack
DE squat
275 w/2 chains, 9x2
Rack pulls, 455x1, 405x4 (first pin)
GHRs w/ green band
Saturday 2/24/07
D.E Lower
8x2 with 455+green band
felt good
Spud Strap Standing abs…3x5 heavy
Since I am taking next week off, and was going to do a heavy deadlift for max effort day, I decided to do some heavby work today…again sumo
I worked up to some heavy singles in the low 500’s and was feeling really good so I figured what the hell, lets see if I really want to start using sumo full time. So I threw 610 on the bar and pulled it smoothly. Thats a 5 lb p.r over my conventional. I easily left 30-40 pounds in the tank. I am extremely happy that sumo has panned out for me.
A couple sets of reverse hyper
2x10 with 235 safety squat bar a low box
After next week it will be time to really lay the hammer down and smoke some world records.
The current AWPC junior 275 world records:
705 sq(I already beat that unofficially)
534 bp (I should hit 600 at my meet)
633 dl (that should be no problem)
1710 total (I already totaled 1900 and should hit over 2200 in April)
Im not bragging by any means about my lifts…I guess im bragging more so about how well my training is going 
Jack, thanks for that…I like that a lot. I probably just wouldnt do as much work within that 14 days out period overall because my circa maximal wipes me, plus cutting my volume right at the end kind of cues my body that its go time.
Thanks for even taking interest in my training, help is always appreciated.
harbin, good luck man.
ME Squat/Dead
Warmup
Squat
barx8
135x8
225x5
275x2
335x1
Belt
395x1 PR
365x1
365x1
315x3
Good stuf here today. I remember Matt writing a few weeks ago about finally “getting” the elbow tuck in the bench. Today pushing the knees out finally clicked for me.
The 395 was deep, but it was a grind. I thought it was coming back down for a second about half way up.
RDL
225x5
315x5
Staps
365x5
435x2 PR
Was going for a triple, but oh well, most I’ve ever had on the RDL.
Sumo
425x2
Third broke the ground. It will take me a while to hit 5 here I think so I’m going to take a break from the sumo for reps.
Hanging leg raises
3 sets.
Good workout today. My goal is to get some breathing room between my bench and my squat.
[quote]ExNole wrote:
395x1 PR
Good stuf here today. I remember Matt writing a few weeks ago about finally “getting” the elbow tuck in the bench. Today pushing the knees out finally clicked for me.
[/quote]
Good shit, man. 400 is right around the corner. I hit 385 this past week, so I better step up my game, haha.
I was trying to get the knees out as well. Having not done a free squat to parallel depth in about a year, my hips and inner thighs are sore as hell.
Btw, it helps to have someone cue you. Get them to shout “knees out” at you when you’re coming up from the bottom. Sometimes it’s hard to remember when the adrenaline is so high.
-Matt
2/23/06- Friday- Active Recovery- High Stress
A1)DB Swings 45x30 x30 x45
A2)Cuban Press (w/o overhead)15x20 x20 x20
A4)Pussified Pushups (UB elev)BWx30 x30 x30
B1)Walking Overhead Lunge BWx27 x28
B2)Band Pull-Aparts Minix30 x30
Incline Treadmill Walking- 10 min
Notes: Hips and inner thighs sore as hell from the first free squat in a while. Chest and Lats still sore from Tues workout.
2/24/06- Saturday- Bench Assistance- High Stress
Some light band pushdowns
A)DB Floor Press (neutral grip)
(35x8 60x5 80x3) 95x5 100x4 x4 x4
B1)Cybex Neutral Grip Chest Supp Row
260x5 x5 x5 x5
B2)Band Pushdown
Lightx25 x25 x20 x20
C)Chinups (Med supinated grip)
BW+25x8 x7 BWx5
Notes: Chest and lats still sore from Tuesdays workout…not sure why
Figured out how to DB Floor Presses on my own. I got aerobic steps and put them next to my legs with the DB on one end. Then I shimmy them off on to my thighs. First rep always feels shitty on the elbows. Forgot how hard these were.
-Matt
[quote]Matt McGorry wrote:
ExNole wrote:
395x1 PR
Good stuf here today. I remember Matt writing a few weeks ago about finally “getting” the elbow tuck in the bench. Today pushing the knees out finally clicked for me.
Good shit, man. 400 is right around the corner. I hit 385 this past week, so I better step up my game, haha.
I was trying to get the knees out as well. Having not done a free squat to parallel depth in about a year, my hips and inner thighs are sore as hell.
Btw, it helps to have someone cue you. Get them to shout “knees out” at you when you’re coming up from the bottom. Sometimes it’s hard to remember when the adrenaline is so high.
-Matt
[/quote]
Thank man, It’s tough to stay clear enough squatting to make sure you hit depth and give yourself the cues for knees and stuff.
I wish I had training partners to shout at me, but no dice. My gym has everything a hardcore gym needs except actual strong people.
[quote]ExNole wrote:
Matt McGorry wrote:
ExNole wrote:
395x1 PR
Good stuf here today. I remember Matt writing a few weeks ago about finally “getting” the elbow tuck in the bench. Today pushing the knees out finally clicked for me.
Good shit, man. 400 is right around the corner. I hit 385 this past week, so I better step up my game, haha.
I was trying to get the knees out as well. Having not done a free squat to parallel depth in about a year, my hips and inner thighs are sore as hell.
Btw, it helps to have someone cue you. Get them to shout “knees out” at you when you’re coming up from the bottom. Sometimes it’s hard to remember when the adrenaline is so high.
-Matt
Thank man, It’s tough to stay clear enough squatting to make sure you hit depth and give yourself the cues for knees and stuff.
I wish I had training partners to shout at me, but no dice. My gym has everything a hardcore gym needs except actual strong people.[/quote]
Yea, I like using the 12" box for touch and go so I don’t have to worry about my depth. The gym I squat at is pretty soft-core as well, although I’m doing my best to “recruit” some folks who want to lift heavy shit.
When I did squats Thurs I had a trainer there that I know spotting me on one side and another guy on the other. I told the trainer to yell “knees out chest up!” when I was coming out of the hole. He didn’t, haha. He plain forgot. On my heaviest set (405- i failed) I walk the weight out and he yells “knees out chest up” before I begin to even squat and then says nothing the rest of the time, haha.
He asked me why I can’t remember it myself and I asked him why he couldn’t remember when I told him to say it–because he was nervous about spotting me. So I told him to imagine remembering it with the weight on his back and he got it, haha.
-MAtt
[quote]Matt McGorry wrote:
Figured out how to DB Floor Presses on my own. I got aerobic steps and put them next to my legs with the DB on one end. Then I shimmy them off on to my thighs. First rep always feels shitty on the elbows. Forgot how hard these were.
-Matt
[/quote]
That sounds kinda tough…I usually just place the two dumbbells side by side on the floor, then sit on the floor with the two dumbbells between my legs, right in my crotch. Then I rock the weights back and pull them onto my chest. From there I just move my elbows to my side on the floor and start. Maybe try that and sees how it works for ya.
This is a great thread btw.