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This Will Probably Only Last A Week...

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MattFIconDeadlift03-09-2010 @ 23:28 
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'I'm not coming onto you.... but'
Member 1366, 1596 posts
SQ 155, BP 100, DL 180
435.0 kgs @ 83kgs UnEq		Felt like my deadlift suffered 2day from the earlier run in the week

Deadlift
wup - bar x few; 60kg x 4; 110kg x 2; 140kg x 2
working
160kg x 4
160kg x 3 (hook grip) x 1
160kg x 3
160kg x 3
Will get the 160 for 5 next week.

Had a play on a wobble board doin bw squats and single leg squats, it has proved pretty tiring on the legs.
MattFIconLegs05-09-2010 @ 19:28 
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'I'm not coming onto you.... but'
Member 1366, 1596 posts
SQ 155, BP 100, DL 180
435.0 kgs @ 83kgs UnEq
Post Edited: 07.09.2010 @ 21:09 PM by MattF
Best session I have had in a while, due in no small part to ECA and training after I'd closed the gym.

Back Squat (then in rest period 5 BW Squat Jumps)
wup - bar x 2(x2); 60kg x 2(x2); 80kg x 2
Working Sets
110kg x 3
110kg x 4 (felt a good 4 reps)
110kg x 3 (hard 3rd rep, took a while for hips to come through)
110kg x 4 (hard 4th)

Front Squat
wup - 60kg x 2
Working Sets
90kg x 2 (wanted 3s, so dropped weight down)
85kg x 3
85kg x 3 (hard last set, hips/top of quads felt tired)

Barbell Lunge---(superset)---Single Leg Hops (FwdBk SideSide DiagDiag x 5 each)
wup - bar x 5 each leg
Working Sets
40kg x 5 (each leg) ----------- 15 hops (each leg)
40kg x 5 -----------15 hops
40kg x 5 -----------15 hops
(lunges were easy, hops very hard, but want to improve plyo ability)

Lying Hamstring Curls
Hole 7 x 5 (x 3 sets)

Interval Training
VersaClimber
3 sets - 30 secs flat out and 1min recovery (last set was a killer)

Rower
3 sets - 1min hard (1.52-1.59/500m) and 1 min active recovery
MattFIconPressing07-09-2010 @ 19:23 
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'I'm not coming onto you.... but'
Member 1366, 1596 posts
SQ 155, BP 100, DL 180
435.0 kgs @ 83kgs UnEq		Had a play with new log trainer last night and did some pressing today (planning to do a few reps every other day with the log to improve prssing technique)

Military Press (strict)
wup - bar x5; 40kg x3; 45kg x5
Working Sets
50kg x 5
50kg x 5
50kg x 5 (all sets were comfortable and felt solid, could have increased slightly but decided to keep more for next week and build up slow but sure)

Seated DB (90deg) Press
wup - 25lbs x 5; 45lbs x 2 (tight lats meant poor overhead rom so stretched them out)
Working Sets
55lbs x 5
55lbs x 5
55lbs x 5
Next I moved the bench to about 75 deg angle
65lbs x 5
65lbs x 4
65lbs x 4 (lack of stability/strength in left meant 5th rep was spotted on last two sets)

CG Bench (touch and go)
wup - 40kg x 4; 60kg x 2
Working Sets
70kg x 4
70kg x 4
70kg x 4 (all 70kg sets spotted on 5th rep, tris just gave in)
60kg x 5 (light but powerful 5)
EDCLARKEIcon...07-09-2010 @ 20:32 
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not particularly well educated
Member 85, 11010 posts
SQ 170, BP 130, DL 260
560.0 kgs @ 90kgs UnEq		couple of decent looking sessions there mate!
MattFIconCleans08-09-2010 @ 20:36 
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'I'm not coming onto you.... but'
Member 1366, 1596 posts
SQ 155, BP 100, DL 180
435.0 kgs @ 83kgs UnEq
Post Edited: 08.09.2010 @ 20:39 PM by MattF
Cheers Ed, well done on the Dragons.

Waiting for James down the gym today so decided to do some power cleans and one motion cleans to overhead (not sure of the name for these)

Warmup stretching out wrists and cleaning with the bar

Clean one motion to overhead
40kg x 3
40kg x 3
50kg x 3
50kg x 3
50kg x 3
50kg x 3

Power Cleans
50kg x 3
50kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3

Wide grip pulldowns 3 sets of 6
Low parallel seated row 3 sets of 10

Cleans felt a little slow, but havent done any in about a month or so.
MattFIconRecent Training26-10-2010 @ 18:50 
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'I'm not coming onto you.... but'
Member 1366, 1596 posts
SQ 155, BP 100, DL 180
435.0 kgs @ 83kgs UnEq		Not had the internet for a while due to moving so here is a concise summary of the past month's (or so) training:

Covering 20miles a week walking
Back Squat - 110kg x 4 (x3) last week and bad day today 115 x 2; 115 x1; 110 x2; 112.5kg x1; 100kg x 4 (x3)

No Deads due to minor injury but cleans - 70 x 4s; 75kg area for doubles, plus DB snatches, 80lbs x 6; 90lbs doubles

PPress - 60kg x 4s; 65kg x 3; 67.5 x 1 (pb push press I think)
CG bench - 85kg x 2 (pb close grip, but thats from not doing them before); easy new pb last week, should have 100 soonish

Events - Yoke 245 x 15m; 265 x 8-10m; 285 x 3m
Farmers - 80kg x 45m with 15m turns

Need to improve my squat, it is poor, bench is going in the right direction and slowly helping push press. Deads will be built back up, but need to reset to a more upright pulling position because injury had come from bad habits and being lazy with leg drive.
MattFIconFronts and CG28-10-2010 @ 20:14 
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'I'm not coming onto you.... but'
Member 1366, 1596 posts
SQ 155, BP 100, DL 180
435.0 kgs @ 83kgs UnEq		Low volume today

Front Squats
wup - bar x 3(x2); 60 x 3(x 2); 70 x 2

80kg x 3
80kg x 3
80kg x 3

Close Grip
wup - bar x 5(x3); 60 x 3; 70 x 2

80kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5 (these are starting to feel ok now and happy with the volume at this weight)

Tricep pushdowns x 8s, about 8 sets, different grips.

Plus some power cleans/rows helping this fella who looked like darren saddler doing some negatives on close grip bench.

Today also made me realise that something is a miss with both my front and back squats, too quad dominant, so on either sun or mon looking to properly overhaul my training, starting off with postural and movement analysis and some rom testing.
TravisFandangoIcon...28-10-2010 @ 21:49 
Member 1093, 5446 posts
SQ 160, BP 105, DL 225
490.0 kgs @ 90kgs UnEq
MattF said:

Today also made me realise that something is a miss with both my front and back squats, too quad dominant, so on either sun or mon looking to properly overhaul my training, starting off with postural and movement analysis and some rom testing.


Blimey! That sounds technical!
Good grafting though! Counting the days to the 13th!!! Happy
MattFIcon...28-10-2010 @ 22:05 
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'I'm not coming onto you.... but'
Member 1366, 1596 posts
SQ 155, BP 100, DL 180
435.0 kgs @ 83kgs UnEq
Post Edited: 28.10.2010 @ 22:06 PM by MattF
TravisFandango said:
Blimey! That sounds technical!


Just wanted a fancy way to say my squatting is s**t and I need to stretch.
TravisFandangoIcon...28-10-2010 @ 22:08 
Member 1093, 5446 posts
SQ 160, BP 105, DL 225
490.0 kgs @ 90kgs UnEq
MattF said:
Just wanted a fancy way to say my squatting is s**t and I need to stretch.


Well I can certainly identify with that! If there was a 'who has the s**ttest squat and least flexability' contest, I'd win hands down. Unhappy
MattFIcon...02-11-2010 @ 00:11 
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'I'm not coming onto you.... but'
Member 1366, 1596 posts
SQ 155, BP 100, DL 180
435.0 kgs @ 83kgs UnEq		Quick pb/testing session to see where I'm at:

CGBench = 92.5kg (missed 95kg)

Push Press = 70kg (this flew up but missed 72.5 and 75 after)

Plan to test DL, back and front SQ, cleans and some jumps as well.
MattFIconMovement Screens04-11-2010 @ 17:27 
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'I'm not coming onto you.... but'
Member 1366, 1596 posts
SQ 155, BP 100, DL 180
435.0 kgs @ 83kgs UnEq
Post Edited: 04.11.2010 @ 17:28 PM by MattF
Trying to figure out where any problems with my squatting come from so did a couple of movement screens to point me in the right direction.

Here is the video if anyone is interested:

MattFIconLower Body ROMs05-11-2010 @ 00:46 
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'I'm not coming onto you.... but'
Member 1366, 1596 posts
SQ 155, BP 100, DL 180
435.0 kgs @ 83kgs UnEq
Post Edited: 05.11.2010 @ 00:58 AM by MattF
Just quickly measured my active range of motion for lower body.

Movement - Left(degrees) - Right(degrees) - Normal Range (degrees)

Hip Abduction - 25 - 48 - 45
Hip Adduction - 30 - 20 - 20
Hip Hyperextension - 15 - 15 - 15
Hip Internal Rotation - 20 - 25 - 35
Hip External Rotation - 31 - 35 - 45
Hip Flexion (bent leg) - ~100 - ~100 - 125
Hip Flexion (straight leg) - 85 - 85 - 90
Dorsiflexion - 18 - 25 - 15

Points to note; Left calf has been clicking for weeks when walking upstairs and rom is markedly lower than right. Hip ext and int rotation for left is poor, plus overactive(?) left adductors and consequently underactive abductors, also from this it can be presumed weak glute med/min. Also tight biceps femoris(?)
EDCLARKEIcon...13-11-2010 @ 21:27 
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not particularly well educated
Member 85, 11010 posts
SQ 170, BP 130, DL 260
560.0 kgs @ 90kgs UnEq		good to train with you today mate,thouroughly enjoyed it!
MattFIcon...16-11-2010 @ 15:07 
Avatar
'I'm not coming onto you.... but'
Member 1366, 1596 posts
SQ 155, BP 100, DL 180
435.0 kgs @ 83kgs UnEq		Session last night just doing some squat technique and reintroducing some reps.

Foam Rolled and stretched for warmup, plus some abductor work, glute bridges and band walks/squats.

Back Squat
wup - 20kg x 5 (x2); 60kg x 3 (x2)
80kg x 8
80kg x 8
80kg x 8
80kg x 8 (all with 1m to 1m30s rest inbetween sets)

Assistance Work:

Seated Ham Curl
40kg x 12
40kg x 10
40kg x 10 (45 seconds rest)

Glute Raise Machine
20kg x 10 (x3)

Warmed down with more foam rolling and static stretches.

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