Twitter Facebook Who's Online - 0 members and 181 guests

This Will Probably Only Last A Week...

Users viewing topic: & 1 Guest

12345678910 ... ... 8788899091929394959697

MattF		Week 2 StrEnd - Press	21-06-2010 @ 18:18
'I'm not coming onto you.... but' Member 1366, 1596 posts SQ 155, BP 100, DL 180 435.0 kgs @ 83kgs UnEq	Targeting 9 reps, 1m30s rest (but not too concerned) Military Press 45kg x 9 42.5kg x 7 40kg x 6+2 (the plus 2 were after 10secs rest) Left side was the limiting factor, felt weak CG Bench 60 x 10 (easy) 65 x 10 (still fairly comfortable) 67.5 x 9 (slight spot on 9) DB standing Unilateral Press 30lbs x 8 (left then right, then repeated) 30lbs x 8 (left was weaker and notably had less ROM in flexion) Seated Unilateral Hammer Machine Press 15kg plate (each side) x 5 (worked to what the left could do) 10kg x 8 10kg x 9 Finished by stretching out pec minor/ant delt then doing some light antagonist work to try and get left arm moving better.
Boar		...	21-06-2010 @ 18:28
Walk your talk Member 5, 25557 posts Administrator	targeting 9 reps ?? why not !! top stuff
James		...	21-06-2010 @ 18:38
Worlds Strongest Man u90kg Member 1137, 2099 posts SQ 285, BP 170, DL 312.5 767.5 kgs @ 89kgs UnEq	talk about pessimistic, 9 reps? did you just get 9 on the first set and then make up that bit after lol? only joking good session mate!
MattF		...	21-06-2010 @ 20:21
'I'm not coming onto you.... but' Member 1366, 1596 posts SQ 155, BP 100, DL 180 435.0 kgs @ 83kgs UnEq	Boar said:targeting 9 reps ?? Just trying to bring down rep by rep, each week, so 10;9;8;7, then strength phase 5s and 4s. On a separate note; Boar, glad you got the qualification spot for Brits and same with Glen Kerr, both of you were quality and your prep and tapering spot on. James, if you can manup and train on Sunday without complaining about having a little DOMs, then we can sort out some yoke/duck walk medleys and farmer's/drag.
James		...	22-06-2010 @ 19:56
Worlds Strongest Man u90kg Member 1137, 2099 posts SQ 285, BP 170, DL 312.5 767.5 kgs @ 89kgs UnEq	so matt ... matty matt matt matt. whens the big comp ? you must have one lined up by now? i haven't heard you talking about one. especially after you said " i can beat boar" must be confident?
MattF		...	22-06-2010 @ 20:03
'I'm not coming onto you.... but' Member 1366, 1596 posts SQ 155, BP 100, DL 180 435.0 kgs @ 83kgs UnEq	Post Edited: 22.06.2010 @ 20:04 PM by MattF You are mistaken, I said I could beat you, Boar and Glen Kerr are my favourite u90s. Like I said, show up on Sunday and we can compete (no log, or deadifting too heavy, or squats), no need to bring others in on this...
James		...	22-06-2010 @ 20:08
Worlds Strongest Man u90kg Member 1137, 2099 posts SQ 285, BP 170, DL 312.5 767.5 kgs @ 89kgs UnEq	if i can walk properly by then its on!!! i erm... i noticed you dodged a bullet there mate? ...any comps in the pipeline?
MattF		...	22-06-2010 @ 20:16
'I'm not coming onto you.... but' Member 1366, 1596 posts SQ 155, BP 100, DL 180 435.0 kgs @ 83kgs UnEq	Post Edited: 22.06.2010 @ 20:17 PM by MattF Soon ripe, soon rotten mate, I've told you this and although you didn't understand when I explained the concept as described by Zatsiorsky and Kraemer (2006), I did draw you some pictures to help My training is 4 the long term, so comp dates as of yet are undecided, might even just make my debut in the inaugral Gym1 comp. Besides been helping out a no-hoper recently, which has taken up all my time.
MattF		Week 2 StrEnd - Legs	23-06-2010 @ 11:16
'I'm not coming onto you.... but' Member 1366, 1596 posts SQ 155, BP 100, DL 180 435.0 kgs @ 83kgs UnEq	Did a little bit of plyos last night, some counter movement jumps, bounds, consecutive jumps and depth landings, all pretty s**t, hence why I need to keep doing it. Today: Looking for 9reps on BKSQ and 1.30rest Back Squat Wup - Bar x many 60kg x 4 - 2 sets 80kg x 2 Working Sets 90kg x 9 90kg x 9 90kg x 9 (trained early to avoid heat, but still feeling it and struggled with breathing on last reps, felt hard) Walking DB Lunge (left, right, rest, repeat) 40lbs x 10 40lbs x 10 40lbs x 10 Walking DB Lateral Lunge (same setup as previous exc.) 25lbs x 6 25lbs x 8 25lbs x 10 (acted as active stretch for adductors - think i'm quite tight there - and wanted to work lateral movement) Leg Press (Flat plate/pin machine) 101kg x 10 101kg x 10 101kg x 10 (easy enough, just wanted some volume for legs) Lying Hamstring Curl Plate 5 x 10 P5 x 10 P5 x 10 All-in-all ok, just hot. Legs need to get stronger though.
MattF		Bored	24-06-2010 @ 22:38
'I'm not coming onto you.... but' Member 1366, 1596 posts SQ 155, BP 100, DL 180 435.0 kgs @ 83kgs UnEq	Had nothing to do so decided on some small sprints, trying to work on technique. Wup - 100m jog x 2 sidestep 50m x 2 (each side) Rear Leg Cycling Through* - walking x 20m x 2 each side; jogging x 20m x 2 each *(walk/jog normally but the rear foot steps up and over the standing knee, coming directly back under COM - hopefully maes sense) Sprints @75% 35m x 5 (walk back then go, starting from standing to 45deg (ish) drop) Wall Thrusts Doubles x 5 each leg x 3 sets Was wearing my flat deadlift slipper like trainers, so felt techique was good, no heel contact, good doriflexion, just not that powerful but hopefully will build up.
MattF		Week 2 StrEnd - Pull	25-06-2010 @ 15:12
'I'm not coming onto you.... but' Member 1366, 1596 posts SQ 155, BP 100, DL 180 435.0 kgs @ 83kgs UnEq	Rep target = 9/10 again Wide Grip Pulldowns Plate 11 x 10 Plate 13 x 9 Plate 13 x 9 Supinated Pulldowns Plate 13 x 10 Plate 14 x 10 Plate 14 x 10 Close Grip Parallel Pulldowns Plate 11 x 10 Plate 11 x 10 Plate 11 x 10 Reverse Flye Machine (hands supinated, external rotation of arm) Plate 3 x 10 Plate 3 x 10 Plate 3 x 10 Hyperextension Frame BW x 10 (x2) - Just to stretch, still tight from legs and possibly sprints(?) Atlas Stones 80 x 1; x1; x1 (felt s**t, couldn't be bothered, only did them because the stone had to be moved out of its home and thought I may as well use it, also need some matts for the stone because dry grass and tacky don't work) Overall a session for sessions sake, needed it to counter pressing session, but past that nothing special.
oli		...	26-06-2010 @ 21:32
the big O Member 1370, 570 posts SQ 192.5, BP 140, DL 250 582.5 kgs @ 88kgs UnEq	good sessions mate. when you looking at going a bit heavier? You gonna do Olympic dragon comp as well as gym 1 comp??
MattF		...	26-06-2010 @ 22:08
'I'm not coming onto you.... but' Member 1366, 1596 posts SQ 155, BP 100, DL 180 435.0 kgs @ 83kgs UnEq	Because of James doing the overhead in the gym comp going to have to start nailing overhead and some heavier clean and jerks so i can get a few in the proposed oh medley. So thinking 1 more week 8-6, then 5s-4s for 4 weeks, then 4s-3s for 4 weeks. Simple, but should get results as long as I train intense.
MattF		Week 3 StrEnd - Push	28-06-2010 @ 21:13
'I'm not coming onto you.... but' Member 1366, 1596 posts SQ 155, BP 100, DL 180 435.0 kgs @ 83kgs UnEq	Wanted to get back to doing some heavier power cleans and lower the reps to 8-5. Pwr Clean 70kg x 3 70kg x 3 75kg x 3 (Didn't feel the smoothest but promising considering havent done them in a little while, more there as well) Jerk 40kg x 3 50kg x 3 60kg x 3 Military Press wup - 40kg x 5 50kg x 5 50kg x 5 50kg x 4 (couldn't quite get the fifth due to left) 40kg x 7 DB Seated (90deg) Shoulder Press 45lbs x 8 45lbs x 7 45lbs x 7 (stretched out my lats between sets because I felt (and it did) that it would give better shoulder flexion and decrease my arch in lower back) Dips bw x 6 bw x 6 bw x 6 bw x 6 Dip machine and reverse tricep extension (uni w/cable) superset 75 kg x 8 ------------ plate 3 x 5 75 kg x 10 ----------- plate 3 x 8 75 gk x 10 ----------- plate 3 x 8 (kept dips shallow to work triceps more top end)
MattF		Week 3 - Cleans	30-06-2010 @ 20:09
'I'm not coming onto you.... but' Member 1366, 1596 posts SQ 155, BP 100, DL 180 435.0 kgs @ 83kgs UnEq	Had planned to do legs today, but KG was down so decided not to waste it and got some coaching on my power cleans. Stretched out wrists/forearms + hang cleans with the bar Power Cleans wup - 40kg x 4; 40kg x 3 x3sets (these 3 sets were cleans to overhead 1 motion) Working sets 70kg x 3 70kg x 3 (I've got a bad habit of not resetting my feet on power cleans, need to start thinking of them as the same as full cleans) 80kg x f (x2, pulled it high enough, chest level, just didn't commit) 70kg x 4 Spoke to Karl and had him watch the next sets 70kg x 3 70kg x 3 (he noted that I pull short, i.e don't get full extension of the hip, so...) 40kg x 2 (finishing on tip toes) 40kg x 2 (as above) 70kg x 2 (as above) he also said he thinks I have a 100kg clean in me if I sort this out, personally at the moment I think this is bo***cks, but nice to know I'm not too far off. Also had had a new stone delivered by JT today waiting at the gym so couldn't resist a play while I was warm to feel the weight Atlas Stone 105kg x 1 (lifted but had nothing to put it on or over so just got as much height as possible) Went back in to do pulls at the suggestion of Karl 100kg x 2 for 3 sets (ok, still need to fully extend) 40kg x 4 Clean to overhead 1 motions to tip toe Atlas Stone 105kg x 1 (x3)

12345678910 ... ... 8788899091929394959697