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shortstack
02-07-13, 8:54 am
Since my training partner will never do this for him self, here's his Journey. He's struggled through our first push pull PL meet in October and did very well. We are now training for a Full UPA meet in November and looking to really break some PR's this next year.

I'll let him take it from here.....

MJM86
02-07-13, 12:42 pm
Thanks to Jeremy for setting up this thread. I've never had my own before but it's about time that I took ownership of my training. Jeremy has been a great source of inspiration and knowledge and I definitely wouldn't be where I am today without his help. He's been an excellent training partner.

My log will basically parallel Jeremy's log since we'll be training together but I'll post my own numbers here. I'm looking forward to training and seeing what kind of gains we can make.

MJM86
02-07-13, 12:48 pm
Thursday 2/7/2013

Military Press 165, 65%/75%/85%
65/85/100
110/125/140x8
Chin ups 5x10 (changed grips for each set)
Kroc rows 5x10
105x10 x two sets, 110x10 x two sets, 115x10
Close Grip Bench Press 5x10
135,155,175,180,185
Rope Spreads
N/A
Abs
N/A

Didn't make it to rope spreads or abs today. We set our military press max today before the workout today and apparently we didn't come in early enough. We should get it all in next time as long as we keep a good pace going.

shortstack
02-07-13, 1:38 pm
Nice work Matt. You do all the work, I just torture you with my crazy ideas.

Kowboy
02-07-13, 2:25 pm
subbed, looking fwd to following along

shortstack
02-08-13, 12:05 pm
Looking forward to seeing the progress over the next 9 months.

MJM86
02-09-13, 10:10 pm
Forgot to post Friday's numbers so here they are.

Deads
Warm up
150x5, 190x5, 230x5
Working
250x5, 285x5, 320x12
superset w/ Dips
2 @ BW, 2 W/ 45, 1 w/ 70

Underhand Barbell Rows
135, 155, 185, 190, 195 x 10
superset w/ Seated Cable Rows
120, 140, 160, 180, 190

Ball Crunches for 2 minutes.

Ball crunches felt like they took forever. I've definitely missed the extra core work and look forward to catching up on that.

I think I'm going to start tracking my max lifts in Excel so I can graph the results and record progress that way. It always helps me to see visually to see how things are trending over time.

shortstack
02-11-13, 9:29 am
Nice work. Get that graph going!!!

MJM86
02-11-13, 11:21 am
Nice work. Get that graph going!!!

I'm looking for exponential growth, bro jangles. Exponential.

MJM86
02-11-13, 11:28 am
Monday 2/11

I always look forward to getting back to training on Monday mornings. I usually take Sundays totally off and that's enough to get me jacked up about getting back in the gym. I've been pretty sore from all of the accessory work, especially the back (pullups, BB rows, Kroc rows) but I love this style of training. No nonsense and effective.

Bench
warmups
105, 130, 155 x 5
working
180x3, 210x3, 235x8
superset w/ pullups x 10 reps (various grips)
OH bent over BB rows
5 x 10 135-185
superset w/ crunches
5 x 20 (40 reps on the last set)
close grip bench
5 x 10 145-185
skull crushers
45, 55, 75, 85, 95

MJM86
02-11-13, 11:29 am
subbed, looking fwd to following along

Thanks man. I'll try to keep it interesting. Do you have a journey going right now?

MJM86
02-12-13, 5:10 pm
Squats
Warm up
140, 180, 215 x 5
Working
250x3, 285x3, 320x10
superset w/ Dips
bodyweight, +25, +45, 2 x +70 all at 10 reps

four sets leg curls
superset w/ leg Extensions

I tried to keep the reps slow on the squats and dips. That really makes it tough. I need to focus on the negative a little more.

We ran a little long today so had to skip the abs. I think I'll try work in some abs and interval training tomorrow morning to get back on track.

Also, I'm going to track my protein intake for a while. I think it's lower than where I need to be. Based on 189 lb. weight with 10% bodyfat, I figure I should be consuming anywhere from 170 to 255 grams of protein (1-1.5 grams per pound of lean body mass at 170 lbs.) I might need to make some changes in the nutrition department. We'll see.

C.Coronato
02-13-13, 9:10 am
Awesome bro, welcome!

shortstack
02-13-13, 10:09 am
Awesome bro, welcome!

The kid has potential CC, he just needs to EAT!!!!

MJM86
02-13-13, 10:15 am
Awesome bro, welcome!

Thanks, CC. Keeping this journey will definitely keep me on track and gauge progress.

MJM86
02-13-13, 10:16 am
The kid has potential CC, he just needs to EAT!!!!

You can send me food care packages, and I will eat them.

shortstack
02-13-13, 10:34 am
You can send me food care packages, and I will eat them.

You got it buddy. Knuckle sandwiches all free tomorrow morning. hahaha

MJM86
02-15-13, 12:35 pm
Thursday

Military Press
Warm up
65, 85, 100
Working Sets
115 x 3, 130 x 3, 150 x 6
superset w/ pullups 6 sets x 10
Kroc Rows
105 x 10, 110 x 10, 115 x 10 x 2, 120 x 10
Close Grip Bench
155, 175, 185, 190, 195
superset w/ hanging leg raises
5 x 20

Military press is something I need to work on. I only got 6 reps on the last set. Where there is weakness there is more room for improvement.

Friday

Deads
Warm Up
150, 190, 230 x 5
Working
265x3, 305x3, 340 x 12
superset w/ dips
bw, +25, +25, +70, +70
UH Bent Over Rows
155, 165, 170, 175, 180
super set w/ low cable rows
140, 160, 165, 170, 180
ball crunches for 2 min

Deads felt pretty good today. I still need to focus on, "butt down, head up" form. We used real chalk after experimenting with liquid chalk last week. I was not a fan of the liquid stuff. It seemed to work OK the first application but if you re-apply it seems to get slippery and work against you. The real chalk really helps and lets you worry about the reps instead of your grip.

Protein intake has been good. I've been eating quite a few hard boiled eggs lately. I found 6.5 dozen at Costco and I just boil a bunch at once and eat them over a few days. It's good to have that protein ready to eat when you open the fridge. Nice for packing lunches for work too.

Kowboy
02-15-13, 1:42 pm
Military Press especially standing up is a bitch. I really focused on it this past 6 months or more. Just keep grinding it out. Mine isn't great by any means but every week I get stronger. I should be at 200 for a strict press soon enough.

MJM86
02-15-13, 5:01 pm
Military Press especially standing up is a bitch. I really focused on it this past 6 months or more. Just keep grinding it out. Mine isn't great by any means but every week I get stronger. I should be at 200 for a strict press soon enough.

200 is solid and I would love to get there. It's tough to maintain discipline with my form and not get some bounce in the knees as the reps progress. As always, it seems to be harder when you do things right.

shortstack
02-15-13, 5:07 pm
Wheres that graph Nerd boy?!?!? Are you making a graph chart to chart which graph will be the best one??

COME ON get serious!!

MJM86
02-15-13, 5:12 pm
Wheres that graph Nerd boy?!?!? Are you making a graph chart to chart which graph will be the best one??

COME ON get serious!!

Since we only have our starting numbers I don't have any other max data points to log yet, Brofessor. I can't make any sweet graphs until next week. Use your brain. Enjoy it because when you see my charted progress your mind will be blown.

It's guys like you that I do hater reps for.

MJM86
02-18-13, 8:58 pm
Bench
Warm Up
105, 130, 155 x 5
Working
195 x 5, 220 x 3, 250 x 5
superset w/
pullups (various grips)
Bent Rows
135, 155, 165, 175, 185 x 10
Superset w/
Crunches x 25
Close Grip Bench
145, 155, 165, 175, 195 x 10
Skull Crushers N/A

Missed the skull crushers today. We need to make sure we are getting in early enough and keeping a good pace to get everything in. We've had to cut a few things at the end lately and I know it's all important.

shortstack
02-19-13, 8:39 am
Today we got it all in plus the addition of the calf raises so, were doing good.

MJM86
02-19-13, 6:55 pm
Squats
Warm up
140, 180, 215
Working
265 x 5, 305 x 3, 340 x 6
superset w/dips 5 x 10 last 3 weighted
Leg Extensions
superset w/leg curls
Hanging leg raises
5 x 20
superset w/Seated Calf Raises

As Jeremy said, we finally did get everything in plus we even threw in some calves for good measure. I could certainly use more calves.

The squats felt good. I think I could have hit 7 reps but I rolled up on my toes and it was game over. Still working on that form.

MJM86
02-22-13, 10:41 am
Thursday
Military Press 165 max
Warmup
65/85/100
70%/80%/90%
115/135/150x6
Chin ups 6x10 various grips
Kroc rows 5x10
105x10, 110x2x10, 115x2x10
Close Grip Bench Press 5x10 ez curl press instead of normal
135,145,155x2,165
Rope Spreads
50,57.5x2,65x2
Abs - myostatic crunches on BOSU
5x10

I went solo today. I messed up the numbers slightly on the presses by going 70-90 percent instead of 75-95. Overall the workout went pretty well but I've gotten used to partner training and really prefer it now.

shortstack
02-22-13, 10:46 am
With such an awesome training partner, how could you not!!!???

MJM86
02-22-13, 11:18 am
Deads
Warm Up
150, 190, 230 x 5
Working
285 x 5, 325 x 3, 360 x 9
superset w/ Dips

UH Bent Over Rows
135, 155, 185 x 10

Low Cable Rows
140, 165, 185 x 10

Ball Crunches for 2 minutes

Due to the snow storm last night we had to hurry things up a bit by cutting the sets down on the last few exercises but it was a good day. I tried sumo style deadlifts today and I really liked them. It seems to help keep my back straight. Jeremy took a video of it and it looks like I need to engage my hamstrings a bit more but it felt good for the first time. I'll experiment with them and see what I can do.

MJM86
02-22-13, 11:20 am
I will be out of the country next week on a short term mission trip to Guatemala with my wife and a group of people from our church. Luckily, it coincides with our deload week so I wont miss any heavy work. Anyway, I'm looking forward to the trip. I'm sure it will help me appreciate how blessed we are in the U.S.

shortstack
03-04-13, 4:11 pm
Come on dude, post up those numbers!!!!

MJM86
03-04-13, 4:24 pm
Come on dude, post up those numbers!!!!

Chill chill megachill bro.

MJM86
03-04-13, 4:26 pm
Bench
Warm Up
105, 135, 160 x 5
Working 175 x 5, 200 x 5, 225 x 7
superset w/
Pullups x 10 (various grips)

Bent Rows
135-185 5 x 10
Superset w/
Crunches 5 x 25

CG Bench
155-185 5 x 10

Skull Crushers
45-95 w/ cambered fixed weight bars 5 x 10

Today was the first day back after taking last week totally off and being in Guatemala. No lifting of any kind. It was pretty rough. I felt pretty fatigued. I'm ready to get the diet and training back on track so I can get to feeling like myself again.

shortstack
03-05-13, 10:40 am
Here's Matts videos for the day

275
http://s249.beta.photobucket.com/user/shortstack74/media/November%20UPA%20Power%20Lifting%20Prep%20Videos%2 02013/0FB78BC4-E9AF-479E-BB36-0E162CAEB99C-1686-000001563DF210F3_zpsc2f886ba.mp4.html

310
http://s249.beta.photobucket.com/user/shortstack74/media/November%20UPA%20Power%20Lifting%20Prep%20Videos%2 02013/595FAD09-C4F5-4E03-8896-64CA3F58AC83-1686-00000157551C3A15_zps1edac30a.mp4.html

He about lost it because of his set up on the 275 but he corrected on the next set.

MJM86
03-05-13, 5:56 pm
Here's Matts videos for the day

275
http://s249.beta.photobucket.com/user/shortstack74/media/November%20UPA%20Power%20Lifting%20Prep%20Videos%2 02013/0FB78BC4-E9AF-479E-BB36-0E162CAEB99C-1686-000001563DF210F3_zpsc2f886ba.mp4.html

310
http://s249.beta.photobucket.com/user/shortstack74/media/November%20UPA%20Power%20Lifting%20Prep%20Videos%2 02013/595FAD09-C4F5-4E03-8896-64CA3F58AC83-1686-00000157551C3A15_zps1edac30a.mp4.html

He about lost it because of his set up on the 275 but he corrected on the next set.

Yes, disregard the first one. My stance was too wide and it sucked.

MJM86
03-05-13, 5:59 pm
Squat
Warm Up
150, 185, 210 x 5
Working
240x5, 275x5, 310x9
Weighted dips
BW, +25, +70, +90, +90
Accesories
Good Mornings
3 x 10
135, 137.5, 140
superset w/ Leg Extensions
35, 37.5, 40
superset w/Leg Curls
25, 27.5, 30
superset w/ Hanging Ab Leg Raises
3 sets x 25

Today was the first day that we put Good Mornings back into the mix. I'm sure it's going to be a painful few days but I don't think there's anyway to hit the hams and lower back quite like GM's.

Also we were running short on time towards the end so we did a "quad super set" and only made it through three rounds. It was exhausting but it really got my heart racing. Great stuff.

shortstack
03-06-13, 11:27 am
http://forum.animalpak.com/showthread.php?40434-Alpha-Testing-Program-Project-Stak-Sign-Up-Here/page4

Get over there!!

MJM86
03-06-13, 11:46 am
http://forum.animalpak.com/showthread.php?40434-Alpha-Testing-Program-Project-Stak-Sign-Up-Here/page4

Get over there!!

Just did. Time to get jacked up.

MJM86
03-07-13, 7:53 pm
Military Press
Warm Ups x 5
70, 90, 105
Working x 5
115, 135, 150 x 6
superset w/
Pullups
Kroc Rows
105-125 x 10
Close Grip Bench
155-195 x 10
Rope Spreads
5 x 10
superset w/
Cable Rope Abb Crunches
5 x 25

shortstack
03-08-13, 8:53 am
http://s249.beta.photobucket.com/user/shortstack74/library/November%20UPA%20Power%20Lifting%20Prep%20Videos%2 02013

Saeger
03-08-13, 9:05 am
Great work in here, Like the vids.

Ragin Asian
03-08-13, 1:58 pm
Hi Matt! Great work and so glad you're training with Jeremy! Don't let him fool you, he's a good source of knowledge and information in the sport. :)

Your squat form looks really good. When you start hitting those last few reps that zap your energy, remember to push your knees out a little more. Other than that, your squats look natural. ;)

On your pulls, looks like you're getting in a lot of good volume. That's great!!! Are sumo pulls more comfortable for you than conventional? If you like the sumo pulls better, remember to sink your hips more and arch your back. I noticed on some of your pulls, your hips are high, knees are almost locking out by the time you get the bar off the ground and your back is rounding out a bit, so it's almost like stiff-legging the weight. If you sit into it more, pull your shoulders back and chest out, your back will arch naturally and your body will follow a more fluid movement so you're not using your back so much. Other than that, you're looking good!!!


LOL @ Bro Jangles!!! You guys crack me up!!!!

MJM86
03-08-13, 3:53 pm
Deads
160, 195, 240 x 5
Working
225x5, 295x5, 330 x 12
superset w/
weighted dips
underhand bb rows
5 x 10
Low Cable Rows
5 x 10
ball crunches 2 min

Sumo style again today for deads. I'm still working on my form (see video). I felt a twinge early on in my left hamstring but I'm fine. Just reinforces the importance of a good warm up.

MJM86
03-08-13, 4:03 pm
Hi Matt! Great work and so glad you're training with Jeremy! Don't let him fool you, he's a good source of knowledge and information in the sport. :)

Your squat form looks really good. When you start hitting those last few reps that zap your energy, remember to push your knees out a little more. Other than that, your squats look natural. ;)

On your pulls, looks like you're getting in a lot of good volume. That's great!!! Are sumo pulls more comfortable for you than conventional? If you like the sumo pulls better, remember to sink your hips more and arch your back. I noticed on some of your pulls, your hips are high, knees are almost locking out by the time you get the bar off the ground and your back is rounding out a bit, so it's almost like stiff-legging the weight. If you sit into it more, pull your shoulders back and chest out, your back will arch naturally and your body will follow a more fluid movement so you're not using your back so much. Other than that, you're looking good!!!


LOL @ Bro Jangles!!! You guys crack me up!!!!

That's for taking the time to check out the videos. On squats, do you mean push my knees out almost laterally? Like in line with the way my toes are pointed slightly outward? Also, I thought that on almost every squat rep I slowed slightly out of the bottom but seemed to finish better. Do you think that's a sign of quad weakness?


The sumo pulls are very new to me. Today was only the second day that I've seriously tried them. I like them so far but I don't have much experience. After watching today's video, I see what you mean by sinking the hips. I'm sure there would be more power there if I got lower. Do you think my feet are spaced correctly?

Any tips are certainly appreciated. Thanks for the help.

Ragin Asian
03-08-13, 5:30 pm
That's for taking the time to check out the videos. On squats, do you mean push my knees out almost laterally? Like in line with the way my toes are pointed slightly outward? Also, I thought that on almost every squat rep I slowed slightly out of the bottom but seemed to finish better. Do you think that's a sign of quad weakness?


The sumo pulls are very new to me. Today was only the second day that I've seriously tried them. I like them so far but I don't have much experience. After watching today's video, I see what you mean by sinking the hips. I'm sure there would be more power there if I got lower. Do you think my feet are spaced correctly?

Any tips are certainly appreciated. Thanks for the help.


No problem at all! Jeremy gave me the head's up to look at your vids. You're doing quite well actually and have lots of potential.

Per your question on the squats, yes. No need to exaggerate pushing the knees out, just try not to buckle them inward. I know it can get tough not to especially when coming out of the hole and on the last few reps. We all have a tendency to do it, especially when tired or doing heavier weights. So it's one of those "don't forget" things you have to remind yourself during the movement. I don't think your quads are weak at all, pushing out of the hole is glutes, hams, and core. If you were a closer stanced squatter who likes to have some elevation to the heels, then you'd feel it more in your quads. I noticed you're still trying to find a comfortable stance, trying to determine how much wider or narrower to go. This is ok, just keep messing around with difference stances till you find what suits you best without taking away from form. It takes time to figure these things out - but at least you're still building strength while you do so. Core work is very important as well as stretching - you need good hip flexibility to feel more comfort in building explosive power out of the hole.

The best person to learn about squatting from would be Sam Byrd. He's a true technician and would be able to give you more input and critique. Your stance looks very similar to his, so he would actually be able to help guide you in what points you need building on. Hit him up with a PM and I'll try to get him over to look at your vids. If at all possible, see if Jeremy can video your squats from an angle so we can get a better look at how far apart your feet are as well as see your form.

Deadlifting is a weird beast - I was trained to take on the same stance I do with my squats. But that's not always beneficial for the lifter because we have different strong points that don't always correlate from one lift to the other. I train and pull sumo on occasion to hit up different muscle groups, but my best pulls are conventional - it just feels more natural to me.

Sumo pulling requires good hip flexibility and hip strength. So stretching wide is a must before you pull. (Actually, stretching wide helps with everything. LOL!!!) You ask if your foot placement is good for your pulls - you need to be able to tell me that. How does it feel to you? It's ok if it feels a little awkward still considering it was only the second time doing them in that fashion. The awkward feeling will help determine where your weak points are. Don't give up on them, you're tall and have nice long arms, so sumo will work in your favor tremendously. Just gotta strengthen your hip flexors, keep them flexible, and sit into your pull more as you break the weight off the floor. Again, this is where the core work will help - not only for the squats in pushing out of the hole but also in staying tight and strong for the pulls. As you increase the weight with sumo pulls, you'll feel it more in your inner thighs, hip flexors and lower back. To help with that - good mornings, GHR's, and believe it or not - low box squats Westside style. Don't know if you guys can do those where you train, but if you can - try to incorporate them in every now and then.

MJM86
03-12-13, 8:41 am
No problem at all! Jeremy gave me the head's up to look at your vids. You're doing quite well actually and have lots of potential.

Per your question on the squats, yes. No need to exaggerate pushing the knees out, just try not to buckle them inward. I know it can get tough not to especially when coming out of the hole and on the last few reps. We all have a tendency to do it, especially when tired or doing heavier weights. So it's one of those "don't forget" things you have to remind yourself during the movement. I don't think your quads are weak at all, pushing out of the hole is glutes, hams, and core. If you were a closer stanced squatter who likes to have some elevation to the heels, then you'd feel it more in your quads. I noticed you're still trying to find a comfortable stance, trying to determine how much wider or narrower to go. This is ok, just keep messing around with difference stances till you find what suits you best without taking away from form. It takes time to figure these things out - but at least you're still building strength while you do so. Core work is very important as well as stretching - you need good hip flexibility to feel more comfort in building explosive power out of the hole.

The best person to learn about squatting from would be Sam Byrd. He's a true technician and would be able to give you more input and critique. Your stance looks very similar to his, so he would actually be able to help guide you in what points you need building on. Hit him up with a PM and I'll try to get him over to look at your vids. If at all possible, see if Jeremy can video your squats from an angle so we can get a better look at how far apart your feet are as well as see your form.

Deadlifting is a weird beast - I was trained to take on the same stance I do with my squats. But that's not always beneficial for the lifter because we have different strong points that don't always correlate from one lift to the other. I train and pull sumo on occasion to hit up different muscle groups, but my best pulls are conventional - it just feels more natural to me.

Sumo pulling requires good hip flexibility and hip strength. So stretching wide is a must before you pull. (Actually, stretching wide helps with everything. LOL!!!) You ask if your foot placement is good for your pulls - you need to be able to tell me that. How does it feel to you? It's ok if it feels a little awkward still considering it was only the second time doing them in that fashion. The awkward feeling will help determine where your weak points are. Don't give up on them, you're tall and have nice long arms, so sumo will work in your favor tremendously. Just gotta strengthen your hip flexors, keep them flexible, and sit into your pull more as you break the weight off the floor. Again, this is where the core work will help - not only for the squats in pushing out of the hole but also in staying tight and strong for the pulls. As you increase the weight with sumo pulls, you'll feel it more in your inner thighs, hip flexors and lower back. To help with that - good mornings, GHR's, and believe it or not - low box squats Westside style. Don't know if you guys can do those where you train, but if you can - try to incorporate them in every now and then.

Thank you very much. We did squats today and took some video. Hopefully the angle is better to where you can see my stance.

That's probably the first and last time I'll ever be compared to Sam Byrd. I've seen some of his stuff and he is an absolute monster. I'll check out some of his squat videos.

Thanks again for all of your help.

MJM86
03-12-13, 9:15 am
Monday Bench
Warm Ups
105,135,160 x 5
Working
185x3, 215x3, 240x5
superset w/ pullups
2 bw, 1+10, 3+25
Bent Rows
135-185
superset w/Crunches
5 x 25
Close Grip Bench
155, 175, 185, 195, 205

We ran out of time for skull crushers but we had a pretty exhausting close grip bench session so I don't feel too bad about missing them. Still we need to make sure we are consistently hitting all of our exercises and sets.

I need to get my bench up. I'm falling behind Jeremy on the last set reps and that is totally unacceptable.

shortstack
03-12-13, 9:55 am
Here's your video Nancy.

http://s249.beta.photobucket.com/user/shortstack74/media/November%20UPA%20Power%20Lifting%20Prep%20Videos%2 02013/EEAB2B59-7E01-42E3-99E8-4C9D9C7E593E-7283-000006AEB23CAEE4_zpse85f1378.mp4.html

MJM86
03-12-13, 11:10 am
Tuesday
Squats
Warm Ups
150, 185, 220 x 5
Working
255x3, 295x3, 330x7
superset w/ Dips
bw, +25, +45, +70, +90 x 2
Good Mornings
4 sets of 10 x 155
superset w/ Hanging Leg Raises
Leg Ext
5x10
superset w/
Leg Curls
5 x 10

Got it all in today and it felt good. Check the squat video posted above by Jeremy. He is like a trainer/lifting information tech guy. He does it all. Thanks brofessor.

shortstack
03-12-13, 11:15 am
Tuesday
Squats
Warm Ups
150, 185, 220 x 5
Working
255x3, 295x3, 330x7
superset w/ Dips
bw, +25, +45, +70, +90 x 2
Good Mornings
4 sets of 10 x 155
superset w/ Hanging Leg Raises
Leg Ext
5x10
superset w/
Leg Curls
5 x 10

Got it all in today and it felt good. Check the squat video posted above by Jeremy. He is like a trainer/lifting information tech guy. He does it all. Thanks brofessor.

It's what I'm here for. If you don't start to eat more, I'm going to start stuffing eggs in your mouth, Cool Hand luke style. We wont have a failure to communicate cause you'll be choking on eggs!!!!

MJM86
03-13-13, 11:27 am
It's what I'm here for. If you don't start to eat more, I'm going to start stuffing eggs in your mouth, Cool Hand luke style. We wont have a failure to communicate cause you'll be choking on eggs!!!!

You're lucky I've seen Cool Hand Luke so I could understand that reference otherwise, you would have gotten punched. In the face.

Robert Redford was the boss.

shortstack
03-13-13, 11:32 am
You're lucky I've seen Cool Hand Luke so I could understand that reference otherwise, you would have gotten punched. In the face.

Robert Redford was the boss.

Redford wasn't even in that movie, youngster. It was Newman. You need to get real serious about movies quick or face even heavier Kroc Rows tomorrow. True story

MJM86
03-14-13, 2:50 pm
Redford wasn't even in that movie, youngster. It was Newman. You need to get real serious about movies quick or face even heavier Kroc Rows tomorrow. True story

I'm glad you caught that. I said Redford to test you. You passed. Barely. I say D minus.

MJM86
03-14-13, 2:58 pm
Thursday Mil Press
Warm up
70, 90, 105x5
Working
125, 140, 160x5
superset w/ pullups (weighted 25 lbs.)
Kroc rows
105-125x10
superset w/ decline crunches
Close grip bench
135, 155, 175, 185
Rope spreads
50, 57.5, 65, 72.5

We had to cut one set off of close grip bench and rope spreads because we were a little short on time. Overall, it was a good workout and I was spent by the end.

shortstack
03-15-13, 11:35 am
http://s249.beta.photobucket.com/user/shortstack74/media/November%20UPA%20Power%20Lifting%20Prep%20Videos%2 02013/783C7798-E8E0-4FB8-B02F-30CE47282EE0-1418-00000140B63D8F77_zps74fd546a.mp4.html

Video for Dead Lift

MJM86
03-15-13, 5:42 pm
Deads
Warmup
160, 195, 235 x 5
Working
275x3, 315x3, 350x10
superset w/ weighted dips
5 x 10 up to 2 plates
underhand bb rows
4 x 10
superset w/ low cable rows
4 x 10
2 min ball crunches

I'm still getting used to the sumo style deads but they felt better this week. I know that I still need to engage my legs more. As Kathy pointed out last week, I take my legs out of it too early in the lift and then use my back. Not a good long term plan for back health. I'll have to make some changes.

MJM86
03-18-13, 6:19 pm
Monday
Bench
Warm Up
110, 135, 160
Working
200 x 5, 215 x 3, 255 x 3
superset w/
Pull ups
2 BW, 4 weighted w 25lbs x 10
Bent Rows
135, 155, 3 x 175, x 10
superset w/ Close Grip Bench
135, 155, 175, 175, 185 x 10

My bench is weak. Need to change that. We ran a little short on time again so we had to cut abs and skull crushers. Still got in some good tricep work with close grip bench though. I'll be out of town for work until Wednesday though so I'll have to do what I can to stay on track.

MJM86
03-21-13, 11:34 am
Military press
Warm Up
70, 90, 105 x 5
Working
130 x 5, 150 x 3, 170 x 2
superset w/ Weighted pull ups 25 lbs x 6 sets of 10
Kroc Rows
105-125 x 10
Rope Spreads
4 x 10
superset w/ cable rope crunches.

Felt good to be back at it again today. We had to modify the exercises again because of time constraints. My military press is pretty miserable. Hopefully after the deload week I can recover and make some progress.

shortstack
03-21-13, 1:53 pm
Military press
Warm Up
70, 90, 105 x 5
Working
130 x 5, 150 x 3, 170 x 2
superset w/ Weighted pull ups 25 lbs x 6 sets of 10
Kroc Rows
105-125 x 10
Rope Spreads
4 x 10
superset w/ cable rope crunches.

Felt good to be back at it again today. We had to modify the exercises again because of time constraints. My military press is pretty miserable. Hopefully after the deload week I can recover and make some progress.

It was an awesome day even if we didn't get the CGBP in. Kroc rows are pure rock and roll

MJM86
03-22-13, 4:08 pm
Friday

Deads
Warm up
190, 225, 275
Working
295, 335, 370x8 last set
superset with weighted dips
6 sets of bw, 25, 45, 70, 90, 90
UH BB rows
155, 165, 175, 185, 190x10
superset with low cable rows
5 sets of 10
seated leg curls
5 sets of 10

Deads felt good today. To state the obvious, a good warm up before deads is key. I really try to get my legs warmed up before jumping in and it makes a huge difference. We mixed in some hamstring work at the end of the day instead of ball crunches. I missed them.

shortstack
03-22-13, 4:59 pm
Friday

Deads
Warm up
190, 225, 275
Working
295, 335, 370x8 last set
superset with weighted dips
6 sets of bw, 25, 45, 70, 90, 90
UH BB rows
155, 165, 175, 185, 190x10
superset with low cable rows
5 sets of 10
seated leg curls
5 sets of 10

Deads felt good today. To state the obvious, a good warm up before deads is key. I really try to get my legs warmed up before jumping in and it makes a huge difference. We mixed in some hamstring work at the end of the day instead of ball crunches. I missed them.

I'll get your videos up tomorrow. Never miss abbs!!

MJM86
04-01-13, 12:12 pm
Bench
Warm Up
110, 135, 165 x 5
Working
175 x 5, 205 x 5, 230 x 5
superset w/ Pull ups
1 bw, 5 w/ 25lbs
Close grip Bench
155, 175, 185, 195, 205
superset w/ crunches
5 x 25
Bent Rows
155, 175, 185, 195
superset w/ Skull Crushers
4 x 10

I need to eat more to get stronger. Jeremy is pulling away from me on the reps and I'm sure it's at least partly due to the increased food intake. I need to get serious.

MJM86
04-02-13, 2:32 pm
Squats
Warm Ups
150, 190, 225 x 5
Working
245, 280 x 5, 315 x 8
superset w/ weighted Dips
Leg Extensions
5 x 10
Leg CUrls
5 X 10

We had to rush today because we let squats go long. I'm working on widening my stance so that might take a few weeks to get used to.

MJM86
04-05-13, 8:53 am
Thursday
Military Press
warmup 70, 85, 100
working 120, 135, 155 x 5
superset with weighted ( 25-35 lb) pull ups 6 x 10 (various grips)
Kroc rows 110, 115, 120, 125, 125x10
superset with russian twists 6 x 20
OH tricep ext 55-80 lbs. x 8 last set

Had to go solo today because Jeremy almost lost an eye doing yard work. He lives on the edge.

Friday
Deads
Warm up
160-240
Working
275-335 x 13 (approx numbers except for last set)
superset with weighted dips 6 x 10
2 min ball crunches

Deads went really long today and I'll have to check with Jeremy on the exact weights. The 335 last set was all I could remember for sure. I did 13 but I hitched it pretty bad on the last one so it was more like 12. Jeremy may post videos today.

MJM86
04-08-13, 11:24 am
Monday
Bench
Warm Up
75, 100, 135 x 3
Working
190, 220, 245 x 5 last set
Superset with weighted pullups
6 sets of various grip with 25-35 lbs.
Close grip bench
135, 155, 175, 185, 190 x 10
Superset with OH BB rows
135, 155, 175, 195, 195
Skull crushers
4 x 10
Crunches
4 x 25

Good day. We need to keep bumping up the accessory work too but overall feeling good.

shortstack
04-08-13, 3:41 pm
Did good today Matt. Eat more right now, I don't care what you are doing, go eat. Get back to me when you did and we can talk about it over another meal!!!!

MJM86
04-12-13, 12:13 pm
Did good today Matt. Eat more right now, I don't care what you are doing, go eat. Get back to me when you did and we can talk about it over another meal!!!!

Just ate a sandwich dude. Maybe we should get together soon and I'll tell you about it over a muscle guzzle shake!

MJM86
04-12-13, 12:17 pm
I fell behind on my posts so I'll do a quick catch up since Monday.

Only the big lifts:

Tues Squats 340 lbs. x 5
Thurs Mil Press 170 lbs. x 5
Fri Deads 355 x 10

Deads were good today. I'm getting used to the sumo style and liking it better every time.

shortstack
04-12-13, 2:09 pm
You killed the deads today. Nice work. Now go eat another sandwich and drink it down with a protein shake and 6 hard boiled eggs.

MJM86
04-15-13, 4:01 pm
Monday

Bench
Warm Ups
110, 135, 165 x 5
Working Sets
205 x 5, 230 x 3, 260 x 3
superset w/ pull ups
1 BW & 5 +25 (same grip but varied per set)
Bent BB rows
155-195 5 x 10
superset w/ crunches 5 x 25
Close Grip Bench
145-185 5 x 10
Skull Crushers
2 sets HRT style

Ran a little short on time so we switched to HRT style skull crushers. Destroying your triceps is always a nice way to reward yourself for running late.