This Will Probably Only Last A Week...
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| MattF |  | ... | 17-05-2010 @ 18:21 |
 'I'm not coming onto you.... but' Member 1366, 1596 posts SQ 155, BP 100, DL 180435.0 kgs @ 83kgs UnEq | drew said: I'm gonna put my money on elitefts.com, not read it but possibly the strong(er) programme. I know that's phased So who's right All from my study Drew, so does that mean the money comes to me? | ||
| drew | | ... | 17-05-2010 @ 18:22 |
 I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220530.0 kgs @ 78.8kgs UnEq | What on earth is your avatar | ||
| drew | | ... | 17-05-2010 @ 18:25 |
I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220530.0 kgs @ 78.8kgs UnEq | MattF said: All from my study Drew, so does that mean the money comes to me? No. No you don't  so you researched all that hormone related info yourself, or did you read it elsewhere like elitefts | ||
| MattF | | ... | 17-05-2010 @ 18:26 |
'I'm not coming onto you.... but' Member 1366, 1596 posts SQ 155, BP 100, DL 180435.0 kgs @ 83kgs UnEq | My dog (well my brother's), 11 1/2 stone of dogue de bordeaux (like Turner and Hooch). | ||
| MattF | | ... | 17-05-2010 @ 18:27 |
'I'm not coming onto you.... but' Member 1366, 1596 posts SQ 155, BP 100, DL 180435.0 kgs @ 83kgs UnEq | Researched myself sort of, I'm studying strength and conditioning, so lectures and own research. | ||
| drew | | ... | 17-05-2010 @ 18:29 |
I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220530.0 kgs @ 78.8kgs UnEq | MattF said:Researched myself sort of, I'm studying strength and conditioning, so lectures and own research. Ok I'll let you off then I see the dog now you say it but before I had no idea I look forward to seeing what crazy s**t you get up too then | ||
| shanejer | | ... | 17-05-2010 @ 18:38 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | Ye thats what i gathered, chad was a nerophysoligist (something like that LOL) so goes on all the hormone release etc also wrote a 10x3 program for size/strenght on t-nation that got quite popular.. | ||
| Wiegieboard | | ... | 18-05-2010 @ 00:07 |
 as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Good to see your training methods and hear a bit about why you train the way you do. The short rest intervals must be quite a killer. How do you feel that these short rest intervals effect your final sets? | ||
| MattF | | ... | 18-05-2010 @ 00:12 |
'I'm not coming onto you.... but' Member 1366, 1596 posts SQ 155, BP 100, DL 180435.0 kgs @ 83kgs UnEq | I've done this a a few times before, but just for a month odd. The first week is normally fairly woeful and the rest means the weights drop dramatically from set to set, but as the training goes on, as with any new stimulus, you begin to adapt. Its definitely an ego crusher but it is there to help in the latter phases, the longer the build up to the strength the longer it is maintained. | ||
| MattF | | Week 1 - Legs | 19-05-2010 @ 20:03 |
'I'm not coming onto you.... but' Member 1366, 1596 posts SQ 155, BP 100, DL 180435.0 kgs @ 83kgs UnEq | Post Edited: 19.05.2010 @ 20:06 PM by MattF Sticking with the same 3-1-3 tempo (with the exception of the warmup). Strict 1min rest period.Foam rolled and static stretched (if they got anything off the roller) leg muscles. Only got anything off adductors and IT bands. Warmup Overhead Squats - Bar x 8, 3 sets (static stretched ant delts before, stability felt fine) Working Sets Back Squat 60kg x 10 (Easy); 65kg x 10 (Hard); 65kg x 10 (I think thats the mot pumped my legs have ever felt) Barbell Lunge - 30 secs between sets, went left then right leg, so got enough rest before same leg) 20kg x 10 (Ok, but mostly due to back squat fatigue) 20kg x 10 (Ok) 20kg x 10 (Hard by the last set, glad I kept the weight low) Lateral Barbell Lunge (acted more like an active stretch, did all left sets, then right) 20kg x 10 (Easy) 20kg x 10 (Easy) 20kg x 10 (Ok, went wider, wasn't expecting any great acidosis from this but wanted to work the lateral plain) Seated Hamstring Curl (included because I hyperextended my left leg doin sprinting drills about 5 months back, still feel leg isn't 100% so wanted to work hams at knee joint) 35kg x 10 (Felt good) 35kg x 10 (Hard to keep the tempo) 30kg x 10 (Dropped the weight to accomodate the tempo, still hard) Then did single leg eccentrics on the same machine, this was for knee stability (ACL injuries etc) and previous injury. 25kg x 3 (too heavy after previous exercise) 20kg x 6 (Good, held the eccentric for around 5 seconds) Static stretched quads (tight), hams (ok), piriformis (tight-v.tight), iliopsoas complex (nothing) and adductors (tight). | ||
| Wiegieboard | | ... | 19-05-2010 @ 20:45 |
as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | That was an active session covering a lot of different angles and ways of using the legs! Well written session too. | ||
| MattF | | Week 1 - Pull | 21-05-2010 @ 18:57 |
'I'm not coming onto you.... but' Member 1366, 1596 posts SQ 155, BP 100, DL 180435.0 kgs @ 83kgs UnEq | Didn't foam roll today, legs still tender after squats so could't face it. Warmup OH Squat - Broom stick x many; Bar x 5-10 (can't remember) Snatch balance - Broom stick x 5; 10kg x 5 Hang Snatch (started sets 1&2 from 2" lower than pelvic crease, then 4" for set 3) 20kg x 3; 25kg x 3; 30kg x 3 (poor form last set - first rep ok, second infront, third behind) Working Sets (All 3-1-3 Tempo unless stated otherwise, strict 1min rest periods) Romanian Deadlift 90kg x 10; 90kg x 10; 90kg x 10 (All good, should have increased weight) Wide Grip Pullup (assissted machine) Hole 12 x 10; H12 x 10; H12 x 8 (Rest periods and the tempo were a killer here, brachiallis and teres felt it the most) Unilateral (L then R) Supinated Pulldown - No rest between sets Hole 2 x 10; Hole 2 x 10 Unilateral DB Bent Over Row (with no torso rotation) - No rest between sets 40lbs x 10; 40lbs x 10 (lower back started feeling it now) Cable Row (with rotation) - No rest between sets Hole 4 x 10; Hole 4 x 10. No stretching, too hot, couldn't be arsed. Fairly happy with the session, felt like lower back and the decision to do everyting (excepting the uni pulldowns) standing detracted from an upper back fatigue. Might rectify this balance next session to try and get more localised acidosis. | ||
| MattF | | Week 2 - Press | 24-05-2010 @ 11:30 |
'I'm not coming onto you.... but' Member 1366, 1596 posts SQ 155, BP 100, DL 180435.0 kgs @ 83kgs UnEq | For today's session the rest period was brought down to 45 seconds between sets with the 3-1-3 lifting tempo remaining. Warmup Snatch 20kg x 3; 20kg x 3; 20kg x 4; 20kg x 4. (Felt ok but wasn't fully extending my hips, not sure if it was due to the light weight or s**t technique) Working Sets Military Press 42.5kg x 6 (+4) (took a 10 second rest and put down to 40kg to finish last 4 reps) 32.5kg x 4 (then 10 secs rest) 30kg x 4 22.5 x 7 (then 10 secs rest) x 3 Felt good, but no energy, didn't eat properly before training because early morning, so maybe due to this? DB Incline (45degree) Press 45lbs x 10 45lbs x 10 35lbs x 10 All felt good. Close Grip Bench - Supersetted with - Pushdown (w/rope) No Rest 40kg x 10 (too easy) ------------- plate 2 x 10 40kg x 10 (good) ----------------- plate 2 x 10 35kg x 10 (good) ----------------- plate 2 x 10 (difficult to fully extend last 3 reps) The rest for the above was just walking between equipment, so around 10 secs. Unilateral Standing Cable Flye (left side x 2 then right) Plate 2 x 10 Plate 2 x 10 (not challenging but good active stretch) Bentover Unilateral DB Shoulder Extension w/ external rotation 10lbs x 10 10lbs x 10 (left had less ROM in extension, smth to work on with stretching in the future) Overall good, apart from military press. Bit too early for me and need to eat better, nutrition has gone to s**t after being good for only first 3 days. | ||
| MattF | | Week 2 - Legs | 27-05-2010 @ 18:40 |
'I'm not coming onto you.... but' Member 1366, 1596 posts SQ 155, BP 100, DL 180435.0 kgs @ 83kgs UnEq | Rest = 45 secs between sets Tempo = 3-1-3 Warmup Snatch 20kg x 3; 20kg x 3; 20kg x 3 (All felt fine, but I need some light bumper plates to progress I think) Working Sets Back Squat 70kg x 10 65kg x 10 60kg x 10 (Ok, the hardest was the final set because I really slowed last few reps concentrically) DB Walking Lunge (Left leg x 3 sets, then right sets) 30lbs x 10 30lbs x 10 30lbs x 10 DB Lateral Step-up to Bench (Unilaterally loaded i.e. one DB on the same side as leg being repped) 25lbs x 10 25lbs x 10 (Good, tried to control eccentric, sitting through heel, felt a lot like single leg squats. Also second set was a killer) Lying Ham Curl Plate 2 x 10 Plate 2 x 10 Plate 2 x 10 Standing Uni Hams (left sets, then right) Plate 2 x 10 Plate 2 x 10 (ROM was not great, only got to about 90degree at the knee) Static stretch on quads and hams. | ||
| MattF | | Week 2 - Pull | 30-05-2010 @ 20:08 |
'I'm not coming onto you.... but' Member 1366, 1596 posts SQ 155, BP 100, DL 180435.0 kgs @ 83kgs UnEq | Post Edited: 30.05.2010 @ 20:10 PM by MattF Normal format for the week, 45 secs rest in between sets and 3-1-3 tempo, obvious exception being C&J (although having watched the lifts back, not by much) warmup.I have posted 2 recorded sets of the 3 warmups for comments re. technique (so if either of the Cleggs can help? or anyone else...) Wup C & J (just to keep a hand in with the technique and to maintain 1 fast movement) 60 x 2 (felt worryingly heavy) 60 x 2 (better, 1 was a power clean as well to get a better triple extension) 60 x 2 (ok) Bent over Row 50 x 10 (easy) 50 x 10 (harder) 50 x 10 (difficult) Upright Row (cable w/ straight bar) - pulled high to face Plate 5 x 10 (easy - didn't pull high enough and tempo too quick) Plate 5 x 10 (harder, better tempo and height) Plate 5 x 10 Wide Grip Pulldown (took slightly longer than the 45 secs to start these sets, distracted by beyonce and had to find suitable weight) Plate 6 x 10 (too easy) Plate 7 x 10 (ok, forearms and grip tiring most, left shoulder didn't feel 100%) Plate 7 x 10 (ok/hard) Supinated Pulldown Plate 7 x 10 Plate 7 x 10 Plate 7 x 10 (all hurt in a good way) Hyperextension with reverse DB flye (using this as smth to work lower back/ stetch it and an isometric for upper back) 15lbs x 10 15lbs x 5 (hams felt ready to burst so decided to swap for reverse flye machine) Reverse Flye (machine) Plate 3 x 10 Plate 3 x 10 (Actively tried to relax upper traps to use more mid and lower, felt like this worked well, lowered my grip to aid with this) http://www.youtube.com/watch?v=nJFvccEmpPg http://www.youtube.com/watch?v=mmeCF3Z5ksM | ||
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