Yea man, it’ll definetly be a good time. When are you taking your last heavy pull before the comp?
-Matt[/quote]
Hey dude. When is this meet, anyway…sounds like you are on track.
Also, sorry I never responded to you on the bench post I made…this thread moves fast and I have been traveling and am basically too internet challenged to be able to take that post and reply to you point by point without turning it into a partial birth abortion.
Anyway, i will try to get one of our lifters to demonstrate a shoulder drop (setting lats and upper back) on an mpeg and post it here. It literally shaves 2-3 inches off your range of motion.
Accessory- Tri-set of elbows-out extensions, weighted leg raises, and DB side bends.
Made it through week one making all my reps. Gauging that first week was the most difficult obstacle. I’m not used to the volume and frequency though, so I am sore as hell. Hopefully 2 days off will help me be ready for my 5x5 squats on Monday.
Yea man, it’ll definetly be a good time. When are you taking your last heavy pull before the comp?
-Matt
Hey dude. When is this meet, anyway…sounds like you are on track.
Also, sorry I never responded to you on the bench post I made…this thread moves fast and I have been traveling and am basically too internet challenged to be able to take that post and reply to you point by point without turning it into a partial birth abortion.
Anyway, i will try to get one of our lifters to demonstrate a shoulder drop (setting lats and upper back) on an mpeg and post it here. It literally shaves 2-3 inches off your range of motion.
[quote]Matt McGorry wrote:
Yea man, it’ll definetly be a good time. When are you taking your last heavy pull before the comp?
-Matt[/quote]
Matt, next Friday will be my last heavy pull, so 15 days before the meet. The following Friday I’ll go through my warmups and work up to my opening weight.
I’ll bench heavy two more times, next Wed. and the following Wed., so my last heavy bench will be 10 days prior to the meet. However, my last heavy bench day will be lower in volume than next week.
ok now convinced i am going to die by training lol Ill put up the day later but started good ended ok was alive. Took a hell of a fall during plyos to 37" box. board wasnt secure slid out feet forward me backward of course arm in cast couldnt use arm fell straight on my back. im ok though lil sore went straight to rolling it etc twisted wrist a abit but finished w/o will feel it tomorrow im sure
Clean (Full)
135x3 +1 power clean
155x2 +1 power clean
185x2 +1 power clean
This was probably a pr? I’m not sure I’ve never really done these heavy.
Power clean
205x1x5
I also missed a 6th early on.
RDL
135x3
225x3
315x3
Straps
405x3
405x3
405x8 PR
I was going to do 3x3 and try to rep out the last one, and I ended up getting a bunch. I’ve been super busy/stressed so I didn’t want to push this workout too much.
Event/conditioning April 28TH
Set timer @ 1 hour work hard but 25 mins in about killed my self lol
1)Db snatch and plyos
Snatch equal sets of 35, 35, 60, 80, 90, 100, 110 (tie PR)
Plyos worked to 37 then busted my tail
Snatch going well the 110 went easy was exploding well went did the plyos 37 again on jump to went flying stretched hit the 110 snatch again and just knew that was it on those wrist and back hurt a bit the ole 3 foot plus fall was not gentle onto concrete
One arm 400lb tire flippin, 25 reps time = 4 mins 55 seconds
Not shabby for being beat up knocked 55 secs off last week
cable abs and burpies
Abs 4 sets
Burpies 4 sets x 10
These were brutal almost didn?t do them but got er done
Various other stuff oh carries, lot of stretching grip work etc
Was well not great fell had to work out early to go to dinner/retirement prty
But im alive lol wrist little swollen and left spinal erector but luckily not the spine etc and kept head up just bruised I think
Um back all good sore but much better for sure just deep bruise. wrist looks like Eddie Murphy onn nutty professor lol but had worse ill go fishin today rub some dirt on it and all good keep rollin
less then a damn week and get to wash this arm cant wait
oh and is you havent check out c.'s log she kicked ass in first meet hitting two pr’s got red lighted on bench PR
Phill you crazy bastard be more careful! lol. Glad to hear you will get the cast off soon. It seems like just yesterday you had the surgery. How much longer until you have no restrictions from the doc?
[quote]Phill wrote:
Um back all good sore but much better for sure just deep bruise. wrist looks like Eddie Murphy onn nutty professor lol but had worse ill go fishin today rub some dirt on it and all good keep rollin
less then a damn week and get to wash this arm cant wait
oh and is you havent check out c.'s log she kicked ass in first meet hitting two pr’s got red lighted on bench PR
[quote]Matt McGorry wrote:
495 deadlift (40lb PR). Definetly felt like I had some more in me.
Any comments or suggestions are definetly welcome!
[/quote]
Nice lift, looking strong. You could have pulled another 10-15lbs, but might as well save it for the meet.
Do you always deadlift without shoes? I think you have to have shoes in AAU, although you may be able to get away with ballet slippers, I’d check the rules.
