Nice work Matt those rdl’s are lookin\g damn solid your not folding really much at all in the upper back even under a damn heavy load. Thats a LOT of TUL
Phill
2007-8-8
Grip and Abs
Cable handle holds(not counting loading pin)
100x3
150x3
175x1,1
200 rtx0 lftx1/2
195x0
190x1,1
192.5x1,1
160x10sec, rtx7sec and lftx7sec
Power ring fallouts (1" from floor)
3x10
Left elbow nerve is killing me. Can’t do CoC cuz of it and twangs a bit on these cable handle holds. Gotta get away from the computer. Switched mouse hands which moved the twanger from the right arm to the left one, but I’d rather be rid of it altogether. Dang.
[quote]Matt McGorry wrote:
…
I wanted the RDLs for a 10lb PR x 5 reps and a 60lb PR in the last 3 weeks. I had the vid camera set and my partner couldn’t figure out the video till the last rep. I stopped at 4 thinking I couldn’t get 5. FUCK IT, I want 5 and I want the whole goddamn thing on tape. So I did it.
…
[/quote]
Form looked real good on these, Matt. Looking Forward to seeing your post on the conventional DL.
[quote]Matt McGorry wrote:
…
-Matt[/quote]
Nice job Matt. Those looked very solid.
[quote]Kalle wrote:
Thanks Modi, just real bored today, I’ve never taken any pics like that for whatever reason, I really wish I had when I started, mid way, etc… posing always look right in the mirror, lol not a big deal of me, you should see the shots I didn’t upload…
[/quote]
Yeah, I used to take photos monthly to chart progress. Now I snap a few photos about every 3 months. I have plenty of ones that are not worth posting as well.[quote]
If you think thats pasty you should have seen a couple months ago.
Phill, Thanks to maybe I can get a tan before its time to shot the calender lol.
Waiting in the terminal to board my flight in an hour.
Little bit more rest than GAME TIME![/quote]
Good luck man!
[quote]Matt McGorry wrote:
8/8/07- Wednesday- Strength Lower Body
I’m thinking next week will be a good time to test my conventional dead.
-Matt[/quote]
I think it will be to! Those RDL’s looked solid, I am expecting big things from your new DL PR next week!
Thanks, Phill, Modi, and Kalle!
I really hope I don’t disappoint, because I’m expecting some big PRs.
Not really sure if I should deload from a week of the heavy lower body lifting or just go right into it next week. I suppose I’ll see how it feels when the time comes.
-Matt
[quote]novaeer wrote:
Wed 08/08/07
ME Deadlift
Warm-up: Mobility work
Reverse band sumo DL (green band)
185 x 3
275 x 3
315 x 2
365 x 1
405 x 1
435 x 3 x 1
465 x 3 x 1
495 x 2 x 1 (hips were killing me, put on briefs)
Rack pulls (pin #3, right below knee)
worked up to 535 x 3 x 2 (PR!! wore belt)
Green band leg curls
3x15
Ab pulldowns
2x15
Notes: It’s getting impossible for me to do deadlifts anywhere. I’m getting freakin’ pissed about this and it has only driven me to set up a garage gym even faster. There was this assclown clanging 155 off the floor like it was 5 plates or something (with some of the worst form I’ve ever seen mind you).
Well, this chrome and fern palace has a childcare center right below the squat rack area and somebody down there complained about noise. By the time I worked up to 435, some personal trainer told me I was making too much noise and had to ‘put the weight down easier’.
I was in no mood for this and I think he could tell, plus I let him know the noise was coming from the Diesel Weasel imitator just 5 minutes earlier and not me. I ended up putting thin Airex pads underneath the plates to muffle the sound and satisfy the prick.
Oh well, back to the lifting. I tried going raw again on the reverse band DLs; it worked fine up to the third set with 465, but my hips and groin let me know they weren’t able to handle it much longer. I pushed through and decided to add loose briefs on the final sets - just to keep the hips and groin comfy.
The singles with 495 were a little harder than I thought they’d be, but I was able to get 'em clean. I’m probably done with this exercise for this training cycle and I might test my sumo max next then take a week off and work up to my opener for multiple singles in a suit 2-3 weeks out from the meet.
I was tired after the sumos, but pressed on with rack pulls from pin #3. This is just below my knee cap and is the spot where I hit a brick wall when I pull. My hands were super sweaty since it was about 80 degrees inside, so I pussed out and used straps (but stayed double overhand). Had to check my old logs and discovered that my old PR was 525 for a single.
So I was worn down yet able to hit 3 sets of doubles on a pin that I had made no improvement weight-wise for 9 months. I think you’d call that progress. With this kind of gain, kind of anxious to see the results for my full ROM pull.
After next weekend, should have an idea what my openers will be, but my ultimate goal is 600/440/550. [/quote]
Nice work. I actually find that when the trainers or other lifters say or do really stupid shit, I can use the angst to fuel my next lift. The stupider they are, the stronger I get. Maybe that’s why I’m still at my same gym after all this time. lol.
Sorry if I missed this, but when’s the competition? What fed, weight class, etc. What are you using for equipment?
[quote]Matt McGorry wrote:
Thanks, Phill, Modi, and Kalle!
I really hope I don’t disappoint, because I’m expecting some big PRs.
Not really sure if I should deload from a week of the heavy lower body lifting or just go right into it next week. I suppose I’ll see how it feels when the time comes.
-Matt[/quote]
Do you think you need a deload? If it were me, and I still felt good, I would go for the PR, then take the next week easy.
I know I’ve said it before, but I never come back from a week off (even an easy week) feeling strong for the first couple of lifts.
If you are feeling good, keep the momentum rolling and pull a big PR. Phill is only going to wait for so long before he starts cranking his numbers up, so now is the time to chase him.
[quote]Modi wrote:
Nice work. I actually find that when the trainers or other lifters say or do really stupid shit, I can use the angst to fuel my next lift. The stupider they are, the stronger I get. Maybe that’s why I’m still at my same gym after all this time. lol.
Sorry if I missed this, but when’s the competition? What fed, weight class, etc. What are you using for equipment?[/quote]
I would have used that anger to push harder; unfortunately, I felt like I had every eye in the gym fixed on me. I know I shouldn’t give a shit, but the fact that everyone sees me as a meathead because I squat more than 225 – it bothers you after a while.
The equipment is pretty good at this gym (save for the stupid 12-sided Iron Grip plates) and the fauna is quite pleasing to the eye, so that’s why I still go there. Also, my wife likes it because they have basketball courts (she played in HS and now plays in local leagues, I SUCK at hoops), pools and cardio equipment.
As for the meet, it’s on Sept 15th. It is an APF meet up in New Castle, DE. I’m 230 right now so probably just stick with the 242 weight class. For gear, I’m going to be a (Metal) gear whore and go with the Metal Pro bencher, a beginner 2-ply shirt, Viking briefs under a Pro or Viking V-type suit for squat (will determine this weekend which one).
Might just go with loose briefs, belt and a singlet for DL. All of my equipment is one size too big–just don’t like feeling like ground meat stuffed into sausage casing.
2007-8-9
DE Upper Cycle 2
Bench
185 (60%) med and mini bands
close 3x3
med 3x3
wide 3x3
OH Press
120 (60%) minis across cage
close 3x3
med 3x3
wide 3x3
JM Press
185 3x5, 3
1-Arm DB Row
110 3x8
Wide inclined chest supported rows
110 3x10
Notes:
Misfigured the poundages last DE session. These are about a 30 lb jump from then to make it 60% of 1RM. I’d been figuring 50%,55%,60% for DE days, but it’s 55%,60% 65%. Bench and OHPs much more effortful today. Lovin it.
Close grip lockouts don’t do anything for bottom end triceps strength, so JM press didn’t improve. But my sticking points above the chest and shoulders are just about gone… It’s always a tradeoff, no?
Thursday, 8/9/2007: RE Upper
A. Bench Press
135 x 4 x 10
B. Military Press
95 x 8
95 x 7
95 x 5
95 x 6
C. Bent-Over Dumbbell Row
70 x 8
75 x 8
80 x 6
80 x 6
D1. Elbows-Out Tricep Extension
35 x 8
35 x 8
35 x 8
35 x 7
D2. Chest-Supported Rear Raise
20 x 4 x 12
After the poor training session this Monday for ME Upper, I went back and watched the EliteFTS bench index again. I picked up some more good tips on the setup and worked on them today when I did my RE work. My form seemed to be a little bit better, but then again, everyone’s form is great with only one plate on the bar. I’ll see how much the improved form helps when I go ME again next Monday.
One stupid thing happened to me while I was the gym today. I was really struggling to get the last rep on my elbows-out tricep extensions and my left arm was starting to fail. I got stuck at the bottom and started to cheat by pressing it instead of doing an extension.
All of a sudden, while half way up, my left arm totally gave out and misdirected my force towards the inside, sending my left arm flying across my body and the weight and crashing down on my right shoulder. I kept my head down and just muttered to myself, knowing that I’ve just gave someone else a story to tell in the Squat-Rack Curl thread.
[quote]Modi wrote:
Matt McGorry wrote:
Thanks, Phill, Modi, and Kalle!
I really hope I don’t disappoint, because I’m expecting some big PRs.
Not really sure if I should deload from a week of the heavy lower body lifting or just go right into it next week. I suppose I’ll see how it feels when the time comes.
-Matt
Do you think you need a deload? If it were me, and I still felt good, I would go for the PR, then take the next week easy.
I know I’ve said it before, but I never come back from a week off (even an easy week) feeling strong for the first couple of lifts.
If you are feeling good, keep the momentum rolling and pull a big PR. Phill is only going to wait for so long before he starts cranking his numbers up, so now is the time to chase him.[/quote]
Thats right brother I agree shits feeling good take it keep going slow your roll when things are not feeling good
Phill
ME squat
trained solo tonight… no one wanted to come out and play:(
paused squat
0x10
135x4
225x4
315x4
405x4
495x2
585x2
675x1
700x1 big PR for these!!
olympic squats ATG paused
405x8
405x8
hack squat machine
4plates x 6
6 x 4
8 x 4
10 x 4
12 x 4
14 +25’s x 2 I believe these were a PR as well.
calves
meat
[quote]jthsiao wrote:
Thursday, 8/9/2007: RE Upper
A. Bench Press
135 x 4 x 10
B. Military Press
95 x 8
95 x 7
95 x 5
95 x 6
C. Bent-Over Dumbbell Row
70 x 8
75 x 8
80 x 6
80 x 6
D1. Elbows-Out Tricep Extension
35 x 8
35 x 8
35 x 8
35 x 7
D2. Chest-Supported Rear Raise
20 x 4 x 12
After the poor training session this Monday for ME Upper, I went back and watched the EliteFTS bench index again. I picked up some more good tips on the setup and worked on them today when I did my RE work. My form seemed to be a little bit better, but then again, everyone’s form is great with only one plate on the bar. I’ll see how much the improved form helps when I go ME again next Monday.
One stupid thing happened to me while I was the gym today. I was really struggling to get the last rep on my elbows-out tricep extensions and my left arm was starting to fail. I got stuck at the bottom and started to cheat by pressing it instead of doing an extension.
All of a sudden, while half way up, my left arm totally gave out and misdirected my force towards the inside, sending my left arm flying across my body and the weight and crashing down on my right shoulder. I kept my head down and just muttered to myself, knowing that I’ve just gave someone else a story to tell in the Squat-Rack Curl thread.[/quote]
Triceps are tricky. When they fail, they fail without warning. I try to steer clear of going too close to failing with any tricep movement anymore because I’ve smacked my chin, my forehead, and nearly hit my nose on extensions or presses - you name it I’ve done it. Wear it as a badge of honor.
8/9/07- Thursday- ESW
A1)Feet Elevated Pushups
x20 x20 x20 x20
A2)Hang Clean
95x10 x10 x10 x10
A3)Push Press
95x10 x10 x10 x10
A4)Bent Over Row
95x15 x15 x15 x15
A5)KB Swing
53x40 x40 x25(+15) x40 (took 3 trys)
A6)KB Reverse Lunge
53x10/side x10/side x10/side x10/side
B)Pistols (below parallel)
x5 x5 x5!!!
1 hour later
Treadmill, running intervals at 8 and 9 mph for approx 60 sec and incline walking- ~2.5 miles
Notes: Had 2 workout partners today. One of which is a naturally strong motherfucker- 240lb, 400 plus raw bencher and he doesn’t even try to lift heavy anymore and a smaller MMA guy. I have a very competitive mentality, so I made sure to make the workout difficult enough to challenge them as well as myself. Despite all the running and boxing he typically does, my big buddy quit after 2 circuits and many stops with the same weight. My smaller MMA friend threw up on the second circuit (but still finished!) with less weight. To be fair, big boy is 40 and my smaller friend is just getting out of an arm cast, but I still felt good being “the underdog” and coming out on top. Sorry, end of story, haha.
I have NEVER DONE A PISTOL before in my life. I tried a couple months ago right before summer and all I got was a sore ass. I was demonstrating what it was today and was actually able to do it…so I threw it in as another exercise and surprisingly banged out 3 sets of 5 on each leg. It’s gotta be the addition of all my unilateral work on the conditioning days; I guess even with really light weight, it makes a difference.
Had a strange feeling of supreme elation all day, like someone put anti-depressants into my coffee.
And I’m gonna take you guys’ advice; no deload for the deadlift; I need to catch up to Phill and Modi. 
-Matt
[quote]maraudermeat wrote:
ME squat
trained solo tonight… no one wanted to come out and play:(
paused squat
0x10
135x4
225x4
315x4
405x4
495x2
585x2
675x1
700x1 big PR for these!!
olympic squats ATG paused
405x8
405x8
hack squat machine
4plates x 6
6 x 4
8 x 4
10 x 4
12 x 4
14 +25’s x 2 I believe these were a PR as well.
calves
meat[/quote]
Damn bro nice work 700 paused and at your newly trimmed status fuckin killler
Phill
[quote]Phill wrote:
maraudermeat wrote:
ME squat
trained solo tonight… no one wanted to come out and play:(
paused squat
0x10
135x4
225x4
315x4
405x4
495x2
585x2
675x1
700x1 big PR for these!!
olympic squats ATG paused
405x8
405x8
hack squat machine
4plates x 6
6 x 4
8 x 4
10 x 4
12 x 4
14 +25’s x 2 I believe these were a PR as well.
calves
meat
Damn bro nice work 700 paused and at your newly trimmed status fuckin killler
Phill
[/quote]
thanks man!! I"m trying. I have no endurance though. hopefully it will come back.
I’m of to Hotlanta until next Wendsday. I’m sure there will be a lot of whore’n going on while I’m gone.
I’ll check back in when I get back.
later guys,
meat
Wednesday ME Upper
I want to try some wave loading for a while.
Some warm-up
Wave 1
200x3
210x2
220x1
Wave 1
210x3
220x2
230x1
Wave 1
220x3
230x2
240x0.95 - someone put a finger on it.
240x1 - for good measure.
2 Board with pause
3x185
3x205
2x225
Pull-ups
5xBW
5xBW+10
5xBW+15
5xBW+20
3xBW+30
Dips
BWx4x8
Side-lat raises 25x3x6
Done!
[quote]Phill wrote:
maraudermeat wrote:
700x1 big PR for these!!
meat
Damn bro nice work 700 paused and at your newly trimmed status fuckin killler
Phill
[/quote]
Yea man, that’s sick. Congrats
-Matt