The Scotpocalypse

[Matt V]

Greetings friends, athletes and fellow meatheads,

My name is Matt, and like several others on this board, I am going through my rookie year in Heavy Athletics. As a rank beginner when it comes to throwing, I have been reading the journals on this site, trying to steal ideas. I've finally decided it was time to post a little, if only to get some feedback.

History: I was inspired to throw after attending the Grandfather Mountain Highland Games. It looked like fun, and it was exactly what I needed to get back in the gym and train again. I made the plunge in October '07 at Waxhaw. I only placed 8th, but I was hooked. Since then, I've been lucky enough to compete several times, most recently finishing 3rd behind Rory Hanlin at the Triad Highland Games.

Yesterday, I put in my first serious workout since that games. Most of my training is dictated by how my lower back feels. I injured it when I was 18, and have had ongoing problems since. Going into the games, it was feeling okay, but I tweaked it on the sheaf. 24' was a PR, but I'm sure the strain cost me in the later events. A week off and everything started feeling healthy again. I decided to keep it light and happy because of the layoff.


Workout 05/14/08:

Warm up

Single-Leg Deadlift - 4 sets

Elevated Lunge (4" step) - 2 sets

Reverse Hyper - 2 sets

Sled Drag - 4 sets (down and back)

Notes:

Easy workout. Just a few basics that have served me well in the past. Still, slightly sore hips today. Poundages were laughable, but the evolution has begun.

Glad to be aboard,
Matt V

[goergen1]

Matt, Good to see you here. I look forward to seeing your progress. Great job at the Triad.

[Bert Sorin]

Good to have you here Matt. I know what you mean about the back, I have the same deal going. I make sure I do plenty of rev Hypers and psoas stretches. That helps me a lot.

Best of luck.
Bert

[Rory]

Welcome Matt

Its good to see another beginner posting. I look forward to seeing your progress and competing against you in more Highland Games to come!

Rory

[Matt V]

Thanks guys. :) Great to be here.

Was still feeling some soreness from Monday. I'm going to stay on the same routine and build some volume until my Six Shooter Bar gets here. It should be arriving in the next week. I've been like a kid on Christmas Eve for the last month. Just ask Goergen.

Once I get the bar, I can add pulls and squats back into my routine.


Workout 5/16/08:

Location: The Playground

Warm-Up

Pull-Ups alternated with Kettlebell Clean and Press

- 9 x 3
- Bodyweight (235) on pull-ups
- 2 pood KB

Notes:

Trained with The Goose outside. She matched me rep for rep. Okay, so maybe she used an 18 lbs KB. I got a little extra arm work assisting her on the pull-ups. She'll be doing bodyweight in no time.

I like KB presses. I've found that after doing these for a few workouts, I can switch back to any other pressing/overhead movement and make great progress. Once the bar gets here, I'm planning on rolling into a cycle of power cleans and push presses.

Danger Moment:

Lifting at the playground has its risks. A family brought their dog, who decided to come sniff my feet. Exactly in the middle of a set of presses. It's hard to press and laugh at the same time.


Matt V

[Matt V]

Had a rare day off of work. Got a chance to train with my brother Ryan (aka Leonidas). He just graduated from NC State and is home for two weeks before going abroad. He's a good athlete and I usually end up training three times harder when he's pushing me.

Workout 5/19/08

Location - The Y

Warm-up

3 rounds of:
Step-Ups (10 reps per leg)
Dips (10 reps)
Deadlifts (10 reps)
Chins (10 reps)

Full Contact Twists

Notes

A little Crossfit-inspired routine. We pushed the tempo and I was pretty gassed at the end. :eek:

Nothing like following up a good workout with some good food. There is an all-you-can-eat sushi buffett across from the Y. You can picture the carnage.

I finally got my Six Shooter Bar! Awesome piece of equipment.

Put Goose through a leg workout this evening. She became the first person at the Vargo Performance Center to train with the Six Shooter. Her workout consisted of a light 5 x 5 of deadlifts, followed by elevated lunges, reverse hypers and sled work. She's making good progress, and I'm proud of her.

Time well spent,
Matt

[Matt V]

It was tough waiting until tonight to start using my new Six Shooter Bar. Even before I loaded any plates, I knew it was money well spent. It used to be that when I worked a late shift, I had to bag the workout because the gym was closed by then. Not anymore! :D

Workout 5/21/08

Location: The VPC

Start Time: 9:15PM

Warm Up

A) Hang Clean & Push Press
45 x 10
95 x 5
115 x 5
135 x 5
155 x 5

B1) Kettlebell Row
2 pood x 10, 10, 10

B2) Rear Lateral Raise w/ Plates
10's x 12, 12, 12

C) Shrugs
135 x 10
185 x 10
225 x 5, 5
135 x 20

D) Kettlebell Side Bends
1.5 pood x 10, 10, 10

Notes:

Everything went well. It will be interesting to see what, if anything, is sore tomorrow. I have not done any power cleans in a while, so my form was pretty fuggly. But I guarantee that problem will be quickly fixed. Since I don't have a rack, every press or squat will have to be cleaned/snatched first. I consider this a good thing, and improving my power clean will only help my throwing.

My new bar is awesome. I haven't been this excited about lifting weights since I was in high school. Now it's just a matter of balancing my throwing and lifting.

Matt V.

[Matt V]

Workout 5/22/08

Location: The Soccer Field

Time: 8:15PM

Warm Up

Braemar Stone (15lbs)
7 throws

Open Stone - Shuffle (15 lbs)
20 throws

Hammer Winds (16 lbs)
3, 3, 3, 3, 3*

* Low Back Twinge :mad:

Notes:

Virtually no soreness from yesterday's workout. I really need to get back to basics on the stone. I am not getting anything out of my glide technique. I need to remember that I am a beginner and that I must keep it simple. :(

Winds, winds, and more winds. My hammer, much like the stone, is stuck in first gear. Had to cut the session short after my back fired a warning shot. I plan on spending a lot of time watching video before going out to the field this weekend.

I will get this hammer thing figured out,
Matt

[goergen1]

Matt. Given the Rory situation. I am appointing you as my new Arch Nemesis.

Currently I am unsure what that actually means. So I'll be back later with a list of demands......... Or something. :D

[Matt V]

Haha! I'm honored. I guess that means I have to rename my garage 'The Lair of Doom' or something. :D

More later, I need to go hatch evil plans of world domination...

[Matt V]

Workout 5/23/08

Location: The VPC (aka Lair of Doom)

Time: 9:00PM

Warm Up

A) Power Snatch + Overhead Squat
45 x 1+10
100 x 1+8
120 x 1+8

B) Power Clean + Front Squat
140 x 1+8
160 x 1+8

C) Elevated Lunge w/ Barbell
45 x 8 (per leg)
70 x 7
95 x 6

D) Reverse Hyper
90 x 15
110 x 15
140 x 15

E) Sled Drag (Backward + Forward)
70 x 100' + 100' x 2 sets

Notes:

Trained with the Goose again. She's making good progress. Late start due to work schedule. Lower back sore due to "twinge" yesterday, but warm ups were easy and squats went well. Didn't want to push my luck, so the weight was kept in check. My knees, ankles, wrists need some time to adapt anyway. Would have liked to have done more sled pulls, but energy dropped off quickly.

Gonna sleep good tonight,
Matt V

[Matt V]

Found out that a college buddy of mine is going to compete in the Highland Games for the first time! Since The Viking lives in DC and I live in Charlotte, we're gonna try to compete together at Roanoke, VA in September. It feels great to be able to share this thing of ours. Although, he is a pretty big dude...I may end up regretting this. :rolleyes:

Billy, if you're reading this, I can't wait for the Green Hill Games. See you on the field!


Workout 5/27/08

Location: The Playground

Time: 6:00PM

Warm Up

A1) Pull-Up
Bodyweight (232) x 4 x 8 sets

A2) Kettlebell Clean + Press
2 pood x 1+4 x 8 sets

Notes:

Brief and to the point. I had to match The Goose, who keeps raising the bar. The pull-ups are coming along, and the presses are progressing also. My lower back "tweak" is almost completely gone. Been watching lots of throwing video, and I have a few technique changes I want to try. I may get my chance this weekend, since I finally have a Sunday off. :)

[Matt V]

The Goose came over again. She had broken her toe and decided to go without shoes. Sounded like a good idea to me, so I opted to go barefoot too. Even with the injury, she managed to do 10 x 10 kettlebell swings. Pretty tough chick. :cool:

Workout 5/28/08

Location: The VPC

Time: 6:00PM
Warm Up

A) Kettlebell Swing
36 x 10, 53 x 10, 72 x 10

B) One-Arm Kettlebell Swing
36 x 5, 53 x 5, 72 x 5 (reps per arm)

C) Power Clean + Front Squat
45 x 1+8
95 x 1+8
135 x 1+8, 1+8, 1+8

D) Romanian Deadlift
45 x 10
95 x 8
135 x 8
185 x 8, 8, 8

E) Ab Wheel (knees)
Bodyweight (232) x 5, 5, 5, 5

Notes:

Not a bad workout. I was concerned about my back and held back on the weight. But, I figured if Goose could lift with broken toes, I could hardly baby myself. Every exercise felt good, and I'm looking forward to building on this workout. Only 2.5 weeks until the Clover games, and things are looking good.

Matt

[Matt V]

Workout 5/30/08

Location: The Playground

Time: 9:15PM

Warm Up

A1) Pull-Ups
Bodyweight (232) x 5, 5, 5, 5, 5

A2) Kettlebell Clean + Press
2 pood x 1+5, 1+5, 1+5, 1+5, 1+5


Notes:

It was pretty much pitch black out there by the time we were done. Would have done more sets, but the mosquitoes were eating me alive. Hamstrings were slightly sore from Romanian Deadlifts on Wednesday.

I'm planning on throwing Sunday, and that will tell me if my training is on track or not.

Matt V


P.S. If you were in college in '98, you'll remember this video:

http://www.youtube.com/watch?v=qItugh-fFgg

[Matt V]

Workout: 6/1/08

Location: The Farm

Drove up to Thomasville and met up with several of my fellow B's. Thanks go to Hondo, Tim, Dan, Greg and the rest for having me. Got a good farmer's tan and was able to assess how my training is going. I love being able to train with other throwers. I need all the feedback I can get.

I did not really measure any distances, otherwise I would have automatically turned the practice into a contest with myself, and quality would have gone out the window.

I'll break it down event by event.

Stone:

Tried several Braemar throws, several glide throws and a South African. Not bad. I need to focus on moving through the power position, and coordinating my upper and lower body movement. Right now I'm not really accelerating throughout the throw. Did one South African with a light stone. I think there is potential there with A LOT of practice.

Heavy Weight:

Rusty! I feel stronger, but lost my control somewhere. I need a couple more sessions with the 56 so I can regain the sensation of moving with the weight.

Light Weight:

Felt light and I started moving faster than my feet were ready to go. A few line drills with my 1-pood kettlebell usually helps this. Note to self: get up on toes!

Heavy Hammer:

Got to watch Greg Brown throw a few, which was very helpful. Greg really gets his whole body into the throw. Last time I threw a hammer, my back did not like it at all. I took a few easy throws, just to get the feel. Everyone points out how bent my arms are. I'll take that as a hint.

Light Hammer:

Just a single throw. I need to get/make one of these to do winds with.

Caber:

Still my Achilles Heel. I need to focus on the pick. Several times I was in such a hurry that I FUBAR'd the pick and had to drop the stick. A little tacky on the hands and better concentration is in order.

Sheaf:

By the time we got to the sheaf, my back did not want to twist, but I threw it a handful of times on half-throttle. Hondo helps me make some corrections to my set-up.

WOB:

No standards, so I can't give you any heights. The throws felt pretty smooth. The weight is probably traveling too far horizontally, and as a result, I'm probably losing height.

Lessons learned, more work to do.

Matt

[Matt V]

Workout 6/4/2008

Location: The VPC

Time: 9:05PM

Warm Up

Power Snatch (30 sec rest)
95 x 1
115 x 1 x 12 sets

Snatch High Pull (30 sec rest)
135 x 1 x 12 sets

Reverse Hyper
90 x 12
180 x 12, 12, 12

Ab Wheel (kneeling)
Bodyweight x 6, 6, 6, 6

Notes:

Very happy with this workout. We'll see how I feel tomorrow. The workout was a derivation of a template that Louie Simmons put in MILO back in 1996. The snatches and pulls were done for speed, followed by a healthy dose of back and ab work. After Clover I have about 3 months until my next Games, and I am toying with the idea of rotating two types of lower-body workouts. One would be dynamic (speed-based) like this one, one would be max-effort.

I will break my WOB PR in two weeks. That's guaranteed.

Matt

[Matt V]

Workout 6/6/08

Location: The VPC

Time: 8:15PM

Warm Up

A) Power Clean + Press + Push Press
95 x 1+5
115 x 1+5
135 x 1+5
155 x 1+5
170 x 1+3, 1+2, 1+2+1, 1+1+2, 1+1+2

B) Rear Laterals w/ Plates
10's x 15, 15, 14

C) Power Curl
95 x 8
105 x 8, 8

Notes:

Coached Goose through a tough Crossfit-style routine before I started. She really pushed herself hard. Impressive effort.

As for my workout, I was happy with the exercise choices, but not happy at all with the weights. :mad: However, my pressing strength comes back fast, and I'll be over 200 in no time. I think all the extra cleans I'm doing will help my overall strength levels, too. (I don't have a rack in my garage yet). Did some laterals to help balance my shoulders, and the curls went well. I actually like these better than cleans since I can really get my hips into the movement. My form was rusty on the curls, so I didn't push the weight; but I did start getting some decent pop by the end.

Back felt fine, things are looking good. One week to go! :D

Matt

[Matt V]

Monday 6/9/2008:

Not really a workout in the usual sense. Coached Goose through her workout at the Playground. While she alternated pull-ups with kettlebell presses, I practiced my hammer winds and threw in a few kettlebell swings for good measure.

Workout 6/10/2008

Location: The VPC

Time: 9:00PM

My last weightroom workout before the Clover Games. A thunderstorm was rolling through while I was warming up. I turned on the AC/DC and went to work.

Warm-Up

Snatch Deadlift
95 x 1 (power snatch)
115 x 1 (power snatch)
135 x 1 (snatch high pull)
185 x 1 (snatch shrug pull)
225 x 1
250 x 1
275 x 1
300 x 1
325 x 0

Reverse Hyper
140 x 12
180 x 12
230 x 12, 12

Kneeling Ab Wheel
Bodyweight x 7, 7, 7, 7

Notes:

My grip quit before my back on the deadlifts. No complaints from my lumbar spine, though. I think I could PR after a few workouts, but it seems as though the middle is where my weakness lies. That means more Romanian Deadlifts.

The reverse hypers felt good, as usual. Just trying to stretch and work the muscle.

Still trying to build the 'second spine' with the ab wheel.

All systems go for more PR's on Saturday,
Matt

[Matt V]

Saturday 6/14/2008

The Clover Scottish Games

http://www.cloverscottishgames.com/


"Come back with your shield...or on it."

[Matt V]

Yesterday was the Clover SC Highland Games. I hadn't been able to train the way I wanted, but at least my back was healthy for once! It was about 95 degrees and baking out there on the field, but as anyone who was at Anderson knows, it could have been a lot worse. I spent most of the day with a wet towel draped over my head.

There were a few monster throws worth mentioning. Joe Welliver scored a 34'10" sheaf toss. The only reason he didn't go higher was because he was out-throwing the uprights! JP Poisson, in his second (and last) game as a B, launched a 61'10" throw in the 28, combined with an 84' heavy hammer (no spikes!). Oh, and 6 out of 7 A's cleared 14" in the Weight over Bar.


Here's an event run-down:

1) Sheaf

Everyone was amped up and ready to go for the first event. The sheaf bag was really well made, and packed tight, which means it was flying off the fork. Nearly the whole field made it through 18' and 20'. At 22', the pack began to thin. It took me until my third try to clear 24', which tied my PR. Only a handful remained when the bar was raised to 26'. After the field failed on the first round, I proved it was possible on my second throw. Blake Eidson, a thrower from the Charleston Southern U team, was up the challenge and matched me. We moved the bar to 27', and although I was hearbreakingly close, I couldn't make the bag crawl over. Still, I got my first event win ever after the countback, and a 2-foot PR.

2) 56-lb Weight over Bar

This has been my nemesis ever since my first game in October. I knew that this time, being healthy, it was time to unload. I cleared 10' and 11' feet on my first tries, setting a new PR. I went out after three tries at 12', but getting one to hit the top of the bar.

3) 22-lb Heavy Hammer

This is the event I was most worried about, and for good reason. I could not get my act together and as a result, ended up with only 59'10". This is nearly three feet less than I threw in my first Games. Needless to say, a 10th place here really hurt my overall standing. I forsee a LOT of hammer practice in my future.

Three events down and it was time for lunch. By now everyone was pretty much cooked, and scrambled for a place in the shade. Thanks to Drum, Scott, Donna, Rick and the others at SHAG for providing sandwiches and drinks! http://www.shagagain.com/ (http://www.shagagain.com)

4) Open Stone

It is a known fact that I dislike the stone. Despite being the event that is easiest for me to practice, my technique still is very poor. However, I managed to set my 3rd PR of the day with a 33'3.5" stone put. This was nearly 2' further than I threw this rectangular block the last time I used it. The good news was that few of the others had any more sucess (except the track team guys). 5th place.

5) 56-lb Weight for Distance

I had made steady progress in the event, but I had only gotten to train it once in the month since the Triad Games in May. My lack of practice showed, and I would up with 22'0.5". This was over 2' short of my PR, and I was dissappointed in myself.

6) 28-lb Weight for Distance

I really love this event, especially after the 56, which makes the 28 feel extra light. Unfortunately I did not bring my A-game here. My best was a 48'6.5", nearly 5 feet off my PR. I was dancing through the box, and was luckly to muscle it that throw as far as I did. I need work my weight events extra hard between now and my next contest.

7) Caber

Aren't we done yet? The throwers were char-broiled by now. The usually pattern was throw, shag, sit in shade. I have a serious love-hate relationship with the caber. I can finish first or last on any particular day. Fortunately, we got to use the A caber, which was stiffer (though longer) than the B caber we usually use. The stick was 19' x 120 pounds with a gentle taper. Not particularly heavy, but long for the B's. I really liked the stick, even though I could only manage a 40-degree ruling. I had three good picks, but I needed more speed and better timing. I knew I was capable of turning it, but after seven hours in the heat, I just couldn't put it together. I want another chance to take on this particular caber.

Final Standings:

4th place overall. Not bad considering the quality of competition and all the mistakes I made. I took some consolation in the fact that I was beat by two scholarship track athletes (JP Poisson and Blake Eidson, who are darn good throwers and nice guys), and one 17-year-old phenom (Ryan McDougal, remember that name, Highland Games fans). I joked that I was the highest placing guy with a full-time job. Still, when they were handing out swords to the top 3, I was mad at myself for not doing better. Luckily for me, I have three months to train before my next Games. I intend to win, and fullfill my goal of celebrating my first year of throwing by becoming an A.

Matt

[goergen1]

Matt. Getting some PR's is good. Looks like you went to a good game. Keep practicing.

As you are my Nemesis I have to think we need to train at some point. Are you going to be able to make it to our Open House on the 28th? I am sure some throwing will be going on. It would be good to have you for a visit.

[Matt V]

Thanks Jeff. There were a lot of strong competitors at Clover, and I came away with a lot of ideas on how I can improve technically.

I would love to come down there and train with you guys. I really want to make it down for the Open House, if my job will let me have the day off. Hopefully things will work out.

[Matt V]

Got sick monday, barely able to walk, let alone lift. :mad:

Much better on Wednesday.

Workout 6/18/2008

Location: The VPC

Time: 9:30PM

Warm Up

Hammer winds (both sides)
16lb x 3 x 8 sets

Front Squat (Cleaned) [60 sec rest]
115 x 8, 8, 8

Overhead Squat (Snatched) [60 sec rest]
95 x 8, 8, 8

Kettlebell Side Bends [60 sec rest]
1.5 pood x 8, 8, 8

Reverse Hyper [60 sec rest]
180 x 8, 8, 8

Notes:

In post-competition letdown mode. I now have three months to kill and a lot of weaknesses to fix before I get to compete again. I plan on starting all my lifting sessions by first drilling the hammer. It has become my weakest event, and I will change that before my next contest.

Why all the short rest periods? After taking a good hard look at myself, I've decided that i'm in pretty poor shape for an "athlete". Since I have some time, I want to drop some fat and lay the foundation for strength and bodyweight gains in the future.

[Matt V]

Workout 6/20/2008

Location: The VPC

Time: 6:30PM

Morning Tap Test: 66

Warm Up

Hammer Winds
16 lbs x 3 x 5 sets

Whip Snatch [60 sec rest]
95 x 8, 8, 8

Clean Grip Snatch [60 sec rest]
95 x 8, 8, 8

Sled Pull & Drag
150 x 60'/60'
195 x 60'/60'
240 x 60'/60'
380 x 12'/5'

Notes:

The Tap Test is an idea I took from one of Dan John's articles. A simple way of testing nervous system fatigue. In the morning, use a pencil and tap a sheet of paper as many times as possible in 10 seconds. The idea being that if the number drops significantly, your nervous system probably needs more recovery. I am going to start doing this regularly in the next few weeks, to establish a baseline.

The Hammer winds are already feeling longer and more relaxed than before. I am going to get one of my next sessions on video for analysis.

Still working on my conditioning, using short rest periods. The sled pulls were fun and hard. On the last set I just had Goose sit on top of the plates, which explains the jump in weight. Dragging (backward) downhill was not hard. However, I nearly blew a gasket trying to pull it (forward) uphill. :eek:

Workouts are supposed to be challenging right?

Matt

[Matt V]

Workout 6/22/08

Location: The Middle School

Time: 11:30AM

Morning Tap Test: 68

Warm Up

Overhead Shot Heave (16 lbs)
10 throws

Standing Shot (16 lbs)
10 throws

South African Practice
Lots

South African w/ Shot
10 throws

Hill Sprints (60 sec rest)
15m x 6

Notes:

Still establishing a baseline on the tap test.

I love doing overhead throws as a warm-up. Allows me to focus on developing power without worrying about having great technique.

The throws went well, but I think I need to use a lighter weight. The 16-lb shot is fine for standing throws, but my 14-pound stone works better when doing the full throws. At any rate, by the end of this session, I was getting used to South African movement. Don't tell the other B's that I'm trying to learn the spin! :D I need to watch more tape, video myself and keep practicing.

Oh, and hill sprints are great too. They really cover a lot of my weaknesses in one exercise. I have to thank Crestdale Middle for not only having a nice track facility, but for conveniently having a nice hill to run up.

[Matt V]

Workout 6/23/08

Location: The Playground & The VPC

Time: 6:30PM

Morning Tap Test: 64

Warm Up

Hammer Winds
16lbs x 3 x 7 sets

Military Press (cleaned) [60 sec rest]
135 x 8, 7, 4

Power Curl [60 sec rest]
115 x 8, 8, 8

Floor Wipers
8, 8, 8

Notes:

Hammer winds were definitely out of sync at first. However, they did improve, and my last set was my best.

I liked the rest of the workout. Short and to the point. Nothing difficult, but it builds a base for harder work to come.

[Matt V]

Workout 6/26/08

Location: The Playground

Time: 11:30AM

Tap Test: 66

Warm Up

Standing Stone (15lbs)
10 throws

South African Drill

South Africans (15lbs)
~30 throws - Rule of 10

Hammer Throws (16 lbs)
9 throws

Notes:

It was nice to get out and throw, even if it is 95 degrees. The Braemar throws felt weak, but the South Africans went well. I am slowly getting used to spinning with the stone. Following an idea I stole from Dan John's Get Up! newsletter, I kept throwing until I put 10 past my furthest standing throw. It took a while to get my footwork down, but the throws got progressively better. Everything clicked on one of my last throws and I'm sure I set a PR. After 3 months of practice, I should be confident enough to use my new technique at my next Games.

The hammer throws went well. I would have done more but I had to stop and repair my "hammer".

Matt

[Matt V]

I'm getting that Weightroom ADD again. I really need to sit down and have a goal-setting session. Having all this time between Games causes me to rotate plans too often.

Workout 6/28/2008

Location: The VPC

Time: 6:45PM

Tap Test: 70

Warm Up

Turkish Get-Up with KB*
53 x 1, 1

Kettlebell Windmill*
53 x 5, 5

Box Pistols (Bodyweight)*
19" x 3
18" x 3
17" x 3
16" x 3
15" x 3
14" x 3

Kettlebell High Pull*
53 x 5, 5, 5, 5, 5

Kettlebell Swing
72 x 10, 9, 8, 7, 6

*All reps performed on both sides of body

Notes:

This workout felt pretty good. I kept the pace fast and worked up a good sweat. I am going to spend this weekend formulating a new routine to carry me through July.

[Matt V]

Workout 6/30/2008

Location: The VPC

Time: 1:00PM

Tap Test: 70

Warm Up

Power Snatch
45 x 10
95 x 3
100 x 3
105 x 3
110 x 3
115 x 3
120 x 3
125 x 3
130 x 3

Romanian Deadlift (Snatch Grip)
185 x 6
195 x 6
205 x 6
215 x 6

Bottoms-up Kettlebell Clean & Press
36 x 5, 5, 5

Curl
70 x 10, 10, 10

Later same day:

Kettlebell WFD Drills
Ab planks
Squat thrusts

Notes:

Not a bad workout. The snatches were moving well, but my back began complaining, so I kept it light. The RDL's felt good, but I'm not sure if I'm keeping my back arched, so I want to get them on video. My shoulders didn't feel like doing any heavy pressing, so I used the bottoms-up version to keep the weight in check (and get some grip work in at the same time). The curls were added on just to get some blood moving in the elbows.

Between Goose's sets of pull-ups I knocked out several sets of WFD drills with her kettlebell. Added some planks and burpees just to add to the volume.

[Matt Brouse]

Ever get some goals set to paper? Let's seem them. Accountability.

[Matt V]

Brouse: Good point. I'm still learning how my weightroom lifts impact my throws results, so I won't list any gym lifts. However, just so it is on the record, here are my target throws for Green Hill in September (my next Games).

Open Stone - 36'
Heavy Weight - 25'
Light Weight - 55'
Heavy Hammer - 65'
Sheaf (16 lbs) - 28'
WOB - 12'
Caber - Top 3

These represent small PR's in each event. I believe I have enough strength for these throws already, and with sufficient technical practice, I think these are reasonable numbers. I would love to smash my old PR's, but between working full time and taking part-time classes, I am not sure how much training I will be able to squeeze into August. :confused:

Good thing I bought those weights from Sorinex for my garage... :)

Workout 7/2/08

Location: The VPC

Time: 8:30PM

Tap Test: 74

Warm-Up

Side Press
45 x 5
50 x 5
55 x 5
60 x 5
65 x 5

Deadlift
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5

Notes:

Yeah, I've been reading too much Pavel. I was pressed for time, and kept it to the point. Strangely enough, my back actually felt better about an hour after my workout. :eek: Can't explain it, but I'm not complaining. I have always enjoyed deadlifting, even if I'm well below my PR. The deadlift is definitely back in the rotation.

Off of work tomorrow. Lots of throwing on the schedule.

Matt

[Matt V]

Kicking myself for not skipping work to be at the Sorinex Strength Weekend...

Oh, and who's watching the Olympic Trials?

Workout 7/3/08

Location: The Soccer Field

Time: 1:30PM

Tap Test: 75

Warm Up

Braemar Stone (16 lbs)
10 throws

South African Drill
Lots

South African w/ Stone (16 lbs)
25 + 3

Kettlebell WFD Drill
16 KG x 8

Kettlebell Farmer's Walk
? x 300' x 2

Notes:

Very exciting progress in the stone. The spinning is coming much easier, and I'm getting better about staying on my toes. Instead of fouling out of the side of the box, I have begun fouling forward over the trip (or rope in my case). I finally got my hands on a tape measure, so I decided to perform my last three throws under competition conditions (no fouls, exit out of back of box, etc.). I had to pull back on the throttle to keep from fouling, but even then I managed an easy 33'6", which is roughly equal to my PR. I'm aiming for 36', but something near 40' may be possible with consistent practice.

Surprisingly the WFD drills went well also, and I shut it down early. We'll see how I fare with the 56 next time.

If you've seen how far the field was from the parking lot, you'd understand the farmer's walk.

[BillyS]

Those are some good goals, Matt. Looking forward to September, it is shaping up to be a good games. I think I am going to move my workout log over here, I am currently on irongarmx.net. I don't keep track of what little throwing I have been doing, just lifting.
Billy

[Matt V]

Good to know the competition is spying on me! :D Feel free to post any advice you may have.

I can't wait until September. Like you said, Billy, it will be fun to compete against guys from the Mid-Atlantic area (and crush them).

[Matt V]

Workout 7/5/08

Location: The VPC

Time: 7:15PM

Warm Up

Kettlebell Clean + Press
24kg x 5, 5, 5, 5, 5

Kettlebell High Pull (Single Arm)
24kg x 8, 8, 8

Rear Plate Laterals
15's x 12, 12, 11

Cheat Curl
115 x 8, 8, 8

Kneeling Ab Wheel
Bodyweight (226) x 8, 8, 8

Notes:

After evaluating weaknesses and goals, this was my last unplanned workout for a while. It was fun to try new things, but it is time to get serious. I am going back to an A-B routine, lifting on Mon-Wed-Fri (A-B-A-B-A-B over two weeks). Strictly big movements, with an emphasis on increasing weight and volume for two weeks (3 A & 3 B sessions) before a light and easy 4th session, after which the exercises will be rotated (same but different, as Pavel would say).

[Matt V]

Workout 7/7/08

Location: The Playground

Time: 8:00PM

Tap Test: 70

Warm Up

A1) Pull-ups

Bodyweight (227) x 4, 4, 4, 4, 4, 4

A2) Kettlebell Clean & Press

24kg x 5, 5, 5, 5, 5, 5

B) Kettlebell Windmill

24kg x 5, 5, 5

Notes:

Why complicate things?

Training down at the Playground with Goose. She's moved to the next progression on her assisted pull-ups and is almost ready to do them on her own.

Really hot and humid, even after 8:00pm. Could have done more pull-ups, but my hands kept slipping off the bar.

[Matt V]

Workout 7/9/08

Time: 8:00PM

Location: The VPC

Tap Test: 75

Warm Up

Deadlifts
240 x 3
280 x 2
320 x 2
360 x 1
380 x 1
340 x 2, 2, 2

Neck Harness (Extension)
25 x 20, 20, 20

Hip Belt Squat
45 x 20
90 x 20, 20

Reverse Hyper
180 x 15, 15

Notes:

One of my better workouts of recent note. :) I pulled 380 with no belt and my back did not complain. I think I'm good for a little over 400, and with some practice, I think I could get near my PR before the summer is over.

Each of the accessory exercises were picked to address specific weaknesses. The neck extensions are fun and useful for a number of reasons. The hip belt squats (not on a machine) allow me to get in some volume for my legs while keeping the stress off my back. And the reverse hypers work the hammies while decompressing everything. I plan on pushing the volume (tonnage?) for three workouts before backing off during the fourth.

[Matt V]

Got the weekend off at the last minute. Drove up the mountain with my family to see the Grandfather Highland Games. Got to meet Jeff "The Moderator Mad Man" Goergen in person. Really nice guy. He threw well and has the potential for a lot more. Can't wait until we can compete on the same field.

Also got to watch Bert Sorin, Eric Frasure, and Kerry Overfelt launch some big throws. Just watching those guys is a lesson in how to throw. After three years in the stands, I'm definitely competing next year.

A Division here I come.

Workout 7/15/08

Location: The VPC

Time: 8:30PM

Warm Up

A) Deadlift
240 x 3
280 x 3
320 x 2
365 x 1
385 x 1
340 x 3, 3, 3

B) Bulgarian Split Squats
Bodyweight + 18 x 12, 12

C1) Neck Harness Extensions
30 x 20, 20, 15

C2) Reverse Hyper
180 x 20, 18, 15

Notes:

More weight, more volume, less time. Perhaps a little too much emphasis on the posterior, but that's a weakness of mine, so the extra work can't hurt. After one more hard workout and then one for recovery, I'll switch up the exercises and repeat the building process.

[Matt V]

Workout 7/17/2008

Location: The Soccer Field

Time: 11:30AM

Warm Up

Standing Stone (16 lbs)
10 throws

South African (16 lbs)
20+3 throws

56 lbs WFD
10 throws

56 lbs WOB
5 throws

Notes:

First throws workout in a while, which is a habit I am going to have to break. I was definitely out of sync on the stone. I could feel myself prancing through the box, rather than rotating as I had been last time. Nothing more practice won't fix. I took my frustrations out on the 56. Peformed a series of cast-and-runs as well as some single-spin throws. These went well, and after my thumb got desensitized to the hook grip, and managed several in the 17-20' range. I think my 25' goal is well within reach (with two turns), as long as I practice regularly. I don't have any uprights, so the WOB was just for feel. I'm trying to refine my technique so that toss is more vertical. It is a work in progress.

Got in some active recovery helping Goose with her workout at the Playground. We hit the wall with pull-ups, and have switched to chin-ups. Her kettlebell presses are coming along nicely.

[Matt V]

First off, congrats to Eric Frasure on his 49'10" in the HWFD. :eek: There are no adjectives to properly describe that.

Workout 7/19/08

Location: The VPC

Time: 8:00PM

Warm Up

Power Snatch & Overhead Squat
95 x 3
100 x 3
105 x 3
110 x 3
115 x 3

Elevated Lunge
115 x 6 (per side)
105 x 6
95 x 6

Full Contact Twist
25 x 5, 5, 5

Reverse Hyper
180 x 18, 16

Notes:

I was happy with this workout. My back was feeling beat up from deadlifting & throwing earlier in the week. However, instead of bagging the lifting, I decided to switch things up. The weights were nothing to write home about, but he pace was good and I got to put alot of my favorites in one workout. Snatching with one sore trap from WOB practice is fun.

I do well on the Power snatch/overhead squat combo. I think building up the weight in this exercise will do me a lot of good, especially considering that I don't have a squat rack right now. Bodyweight is the long-term goal.

I need all the extra leg work I can get, and I have terrible balance, so the lunges are there to help out. Performing the exercise onto a 5" crate makes it more of a single-leg squat. Each set involves a power clean, push press, a set of lunges for each leg, and then a behind-the-neck push press before lowering the bar. Fun for the whole family.

The thrower's twists and reverse hypers are important to my progress, which is something I need to remember.

[Roger Crazy Wolf]

Matt;

A note on your power snatch to overhead squat: Mike Burgener, a coach for Olympic weightlifting in Bonsall, CA, makes all of his beginning students take every snatch and every clean all the way down into a full squat, no matter where they caught it and no matter what weight they are using. I learned this from him some 5 years ago and I did it for a while and my lifts got better. For some reason I got away from it but I have been doing it again in the recent past and surprise surprise, it's helping. So if you can, take every snatch and every clean into the hole and see what it does for you. Sometimes you won't want to do it, but you can't beat the benefits from it.

If the name Burgener looks familiar, his son Casey is representing us as a super heavyweight in the Olympics.

[Matt V]

Roger,

It's funny you should mention that. I was pondering that very thing last night after I typed my journal entry. A long time ago when I was healthy and lifting at my best, I was doing "The Drill" as popularized by Bill Starr. Eventually, I was able to do a competent squat clean and snatch.

I would love to get to that point again, but it is going to take a while for my body to adapt. I have zero athleticism and I'm certainly not a teenager any more, so I'm in no hurry to push things and risk another injury. But that being said, I'm all for developing more speed, power and flexbility.

I have a ton of training ideas and so little time. It's like taking home a car full of groceries and trying to squeeze them all into the mini-fridge.

[Matt V]

Back was not feeling good this morning. :mad: Wanted to throw today, but something (disc?) was definitely out of whack. I have an appointment with the chiropractor on Wednesday. :(

Workout 7/21/08

Time: 12:00PM

Location: The Playground

Pull-Ups

Bodyweight (227) x 3 x 15 sets

Notes:

Maybe I watched too many videos of the Crossfit Games, but I decided that even if I couldn't do what I had scheduled, I was still going to do something. I had planned on doing 60 reps, but my calluses were about to tear, so I called it at 45.

Later on, I coached Goose as she pounded through a tough workout of bench jumps, swings and push ups. She made me feel like such a baby, I did some light sled pulls just to compensate.

Hopefully a quick rehab, then back to work.

[Matt V]

On Wednesday my chiropractor put me back together again. :) I need to get back to regular visits again. I did some light sled pulls again Wednesday night, but lifting was not gonna happen.

Two months and two days until the Green Hill Games. Back to work.

Workout 7/25/08

Location: The VPC

Time: 7:45PM

Warm Up

A) Assisted Pistols

Bodyweight x 3, 3, 3, 3, 3

B) Assisted Handstand Push-ups

Bodyweight x 10, 10, 10

C) Stiff-Legged Deadlift

95 x 10, 135 x 8, 185 x 6

D) Reverse Hyper

90 x 20

E) Kneeling Ab Wheel

Bodyweight x 9, 9, 8

Notes:

Generally feeling weak, but felt good after the workout.

A) I'm not Rory, so I have to cheat on my pistols. I hang onto a doorknob and go deep. They're actually kind of fun, and these work the legs hard without any stress on the back.

B) More fun. Take a header off of the reverse hyper bench and try not to land on your face. Definitely got the shoulders and triceps pumped. I would love to do some full handstand presses off low bars.

C) Decided to test the body. A few embarrasingly light and slow stiff-legs. Took a Koji grip and really focused on leading with the hips and stretching the hamstrings. I'm thinking I should have been doing these instead of traditional deadlifts anyway.

D) Just a back-off set to get some blood around my spine.

E) More practice bracing the abs.

[Matt V]

Was thinking of bagging the workout tonight. The back is not feeling right, hard day at work, blah, blah, blah. But then I saw how everyone else on the board was lifting hard, and the peer pressure got to me. Thank you guys.

Workout 7/28/08

Location: The VPC

Time: 9:30PM

Crossfit WOD "Jeremy"

3 rounds for time (21, 15, 9 reps)
Overhead Squat w/ 95 lbs
Burpees

Time: ?

Notes:

Woof! Sorry I can't give you a time, but I was coughing up a lung. I definitely didn't set any records. My legs turned to jello. I'm typing this 75 minutes later and I'm still overheated.

I was about as whupped as these two guys:
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/P3pf5CcfGOc&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><embed src="http://www.youtube.com/v/P3pf5CcfGOc&hl=en&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" width="425" height="344"></embed></object>

Why the hell am I trying this Crossfit nonsense? First off, my back is not ready to go heavy again just yet. Just as importantly, I'm trying to get my body composition under control. I gain fat easily, especially when I stop eating clean. I want to get closer to 250 pounds so that I can more easily counter the weights in the WFD and hammer. However, I have no interest in being a fat slob, which is where I'm headed.

[goergen1]

Glad to see you got some motivation here.

and

The crossfit stuff is really hard. It is sort of man you up type of stuff.

Hope the back is healing well. I look forward to your next workout.

[Matt V]

Thanks Jeff. These things happen pretty regularly. Maybe one day I'll be smart enough to stop doing things I know are going to cause me trouble! :D Things are coming along nicely, though. There were no ill-effects from Monday's workout, and I threw the stone tonight without any pain (see below).

[Matt V]

Workout 7/29/08

Location: The Playground

Time: 7:30PM

Warm-Up

Underhand Stone Throws for Height (16lb)
5 throws

South African Drills
Lots of reps

South African w/ Stone (16lbs)
25+3

Overhead Stone Throw (16lbs)
3 throws

Notes:

Very little residual soreness from Monday, and only minor soreness in my lower back.

Followed the warm-up with several caber-style stone throws to get the nervous system firing.

The South Africans were not bad. I can hit my old (glide) PR pretty consistently with the new style. Fortunately, I still have 2 months to iron-out some of the form errors. I plan on video-taping my next session for review.

Overhead stone throws are fun, aren't they?

[Matt V]

Three workouts in three days. That's like some kind of record for me this year... :rolleyes:

Workout 7/30/08

Location: The VPC

Time: 9:45PM

Warm Up

Crossfit WOD "EC"

As many rounds as possible in 10 minutes:
20 Push Jerks (105 lbs)
40 Turns of Jump Rope*
20 Kettlebell Sumo High Pulls (2 pood)

* Deviation. Original workout required 40 double-unders.

Score: 2 + 20 Push Jerks

Notes:

Lots of fun. I couldn't breathe after the first round, and my time suffered. After two rounds, my abs were cramping from the heavy breathing. :eek: Quality.

The high pulls felt great. So good in fact, that I'll probably sneak in a strength session soon. I'm thinking of taking Roger's advice and practicing my snatch form.

See the "EC" workout as performed by seasoned athletes, including 2008 Crossfit Games winner Jason Khalipa:

http://media.crossfit.com/cf-video/CrossFit_OneWorldLevel2ECWOD.wmv

[Matt V]

A little video for you all to enjoy. Shot Put and AC/DC!

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/M5jpErXKvwg&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><embed src="http://www.youtube.com/v/M5jpErXKvwg&hl=en&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" width="425" height="344"></embed></object>

Workout 7/31/08
Location: The VPC
Time: 7:30PM

Chin-Ups w/ Kettlebell

Bodyweight (226) x 5, 5, 5
Bodyweight + 18kg x 3, 3, 3, 3, 3

Notes:

Wanted to train, but preserve the lower back. Good short session. Rest day on Friday and then back to business Saturday.

[Matt V]

Workout 8/2/08
Location: The VPC
Time: 7:30PM

Warm Up

A) Snatch Drill*

45 x 3, 3, 3
95 x 3, 3, 3, 3, 3
100 x 3, 3, 3

B) Reverse Hyper

180 x 20, 18

C) Kneeling Ab Wheel

Bodyweight x 10, 9

* Each set of the Drill consists of: power snatch into overhead squat, hang squat snatch, full snatch

Notes:

Mixing in some traditional weight work with the Crossfit workouts. Just some snatch drills, working on performing squat snatches as opposed to power snatches. My form definitely needs improvement. I think practicing drop snatches with the empty bar will help. Followed this up with a healthy dose of back and ab stuff. No complaints.

[Matt V]

Workout 8/3/08
Location: The Middle School
Time: 12:00PM

Warm Up

VPC workout of the day - "Ryan"

5 rounds for time:
10 kettlebell swings (24kg)
Hill Sprint - Up (20m)
Push Ups (15)
Hill Sprint - Down

Time: 6:48

Notes:

Just a short smoker we named after my brother, who blazed through in only 4:46. :eek: (For the record, he used a 18kg kettlebell, but did 15 swings to make up for it). The hill at the middle school rises at approximately 35 degrees, and is about 20m from top to bottom.

This was a pretty balanced routine in that it severely taxed the legs, arms and lungs. A well conditioned athlete could probably up the reps and use a heavier kettlebell. Ryan, being a mutant, suggested carrying a 45-pound plate during the hill sprint portions.

My lack of anerobic endurance and severe triceps fatigue hurt my time badly. Great feeling of accomplishment after it was over.

[Matt V]

So, it's about 98 degrees outside. Sounds like the perfect day to go throw.

Workout 8/5/08
Location: The soccer field
Time: 10:00AM

Warm Up

Overhead Throws w/ Shot (16lbs)
x 8

Standing Throws w/ Shot (16lbs)
x 8

South African w/ Shot (16lbs)
x 20

56-WFD
x 8

Notes:

While asleep last night, I managed to strain a muscle connected to my right shoulder blade. Very stange and very uncomfortable. The back wasn't feeling quite right, so I kept the intensity low.

After only a handful of throws, it was evident that I need to start practicing regularly. The south africans went well, but I was touching down over the trig on my follow-through. I was mad at myself for forgetting the video camera.

Heaving the 56 was fun, but I was overheating by that point. A few single turns and then 4 double-turns was all I could manage. My last was a solid throw, and I decided to wrap it up after that.

[Matt V]

Workout 8/7/08
Location: The VPC
Time: 8:00PM

Warm Up

Snatch Drill
45 x 3, 3, 3
95 x 3
105 x 3, 3
115 x 3, 3, 3, 3, 3

Kneeling Ab Wheel
Bodyweight (225) x 10, 10, 8

Reverse Hyper
180 x 15, 15, 12

Notes:

Making progress on my snatch technique. I was still feeling beat up from throwing, so I was afraid to push the weight. Still, I'm catching the bar lower than before, and I had a few reps that looked like a real snatch. A few sets of drop snatches during the warm-up helped. Once I get my footwork under control, I expect the poundage to increase quickly.

I find that these workouts provide a good alternate for the Crossfit-style routines I've been doing.

[Matt V]

Workout 8/10/08
Location: The VPC
Time: 6:00PM

Warm Up

Snatch Drill
45 x 3, 3
95 x 3
105 x 3
115 x 3, 3, 3
125 x 3, 3
135 x 1*, 1*

*Power snatch only

Sled Pulls (backwards 20m, and then sprint forward 20m)
135 x 4 sets

Side Planks
Bodyweight x 30 sec x 3 sets

Notes:

Was feeling inspired after watching the 56kg class weightlifters at the Olympics. Sprinting with the sled was fun too.

Afterwards, I read a post on the SHAG board about my fellow B's training together down in Greenville yesterday. Lots of comments about how much better they are all getting. :mad: Made me kind of mad that my competition was training while I was working. Needless to say, I am not going to just roll over and play dead. Six weeks? They won't know what hit them...

[Roger Crazy Wolf]

Matt, practice numbers don't mean a thing, the question is can you throw far when it matters?

This time of year is sort of an 'off season' here in the southeast because of the weather (reference last week). In my opinion, the bulk of this time should be spent getting stronger and working on technique with the last few weeks before the season starts concentrating on throwing far. Those guys who are throwing far in practice right now may be wondering why they aren't throwing as far come October ... it happened to me.

[Matt V]

Good point Roger.

I'm just in a funk right now. I want to be training, but the body is not cooperating. :mad: Had to have the Chiro put me back together again.

Gonna take a few days off to heal and plan.

[Matt V]

A few days of rest and everything is feeling normal again. Well, as normal as I ever feel... :rolleyes:

Workout 8/15/08
Location: The VPC
Time: 7:00PM

Warm Up

Overhead Throws (Med ball)
16 x 8 throws

Hammer Winds (3 turn)
16 x 6 sets

Assisted Handstand Push Ups
Bodyweight (226) x 6, 8, 7

Double Kettlebell Swings
(2 x 16kg) x 10, 10, 10

Kettlbell Windmills
16kg x 5, 5 (per side)

Notes:

Short and easy workout. I wasn't sure how my back would respond to quick movements, but things went well. Took some video of the hammer winds to study. My form was better than I thought. I think backing off of lifting allowed me to loosen up. The only thing I noticed was that I'm moving s-l-o-w.

Short term goal: Go 6 weeks without hurting myself by doing something dumb.

Septemer 27 will be here soon!

[Matt V]

Workout 8/17/08
Location: The VPC
Time: 7:30PM

Warm Up

A) Single Arm Overhead Throws (Med ball)
6 throws

B) Kettlebell WFD Starts
10 single spins

C) Jerks
45 x 3, 3, 3
95 x 3
115 x 3
135 x 3, 3, 3

D1) Sled Pull (backward/forward)
180 x 75'/75', 75'/75'

D2) Single Kettlebell Farmer's Walk
32kg x 150', 150'

E) Janda Sit-Ups
Bodyweight x 5, 4, 4

Notes:

A good short mix of exercises. I included the throws partially as warm-up and partially to get my nervous system fired up. Took some video of the WFD winds. Form was not bad, just slow. Did some jerks, keeping with the theme of improving speed. The sled/suitcase carry combo was fun and tough on the thighs, calves and obliques. My abs were cramping during the janda sit-ups. :o This is just an indication of a weak point. I'm going to keep these in the rotation until it is no longer a problem.

[Matt V]

On Saturday I had the priviledge of training at Sorinex HQ. :D Before I talk about anything else, I have to say something about the hospitality of the group there. Bert and Jeff went out of their way to help out both myself and one of my friends who came along to pick up tips before his first competition. Bert even picked up the tab for lunch!

Very classy. Hope I can return the favor,

Matt V

[Matt V]

My review of my trip to Sorinex will have to wait until next time. Until then:

Workout 8/26/08
Location: The VPC
Time: 8:30PM

Warm Up

A1) Janda Sit-ups
Bodyweight x 5, 5, 5

A2) Reverse Hypers
160 x 10, 10, 10

B) Kettlebell Stone Drill*
18kg x 5
24kg x 5, 5, 5

C) Snatch Grip Romanian Deadlift
135 x 6, 6, 6

D) Kettlebell Windmill
18kg x 5, 5
24kg x 5

* A drill I learned over the weekend. It is designed to help the thrower "post up" on the lead leg, as opposed to being pushed back by the throw.

Notes:

Just a short, light workout. I'm still feeling slightly beat up from the weekend. Hopefully a little training and some sleep will fix that.

[Matt V]

For anyone who reads this journal, you can catch a glipse of me in the latest Sorinex Week in Review (Aug 21-28):

http://sorinexforums.com/community/showthread.php?t=464

Or better yet, just fast forward until 6:20 when Ashley shows up. Trust me on this one. I'll wait... :rolleyes:

...okay, having made my debut in a Sorinex video, I was pretty fired up. Didn't have much time, but I had the itch to pick up the 56.

Workout 9-1-08
Location: The VPC
Time: 7:00PM

Warm Up

WFD practice, no release
56lbs x 6 'throws'

Kettlebell Clean and Press
32kg x 3, 3, 3

Stiff-Legged Deadlift (to feet)
95 x 10
105 x 10
115 x 10

Kettlebell Side Bend
32kg x 5, 5, 5

Notes:

The body was feeling good again, so I took a crack at the 56 to see if it would tear my arm off. Even in my less-than-level backyard, I managed some decent turns. I took some video and quickly was able to pick out mistakes. Pretty happy with the feel.

Ever since I started my job, I haven't been able to snack as often, and I'm losing weight. I've dropped from 235 to below 225. I need to hook myself up to an IV or something while I work. :D

[Matt V]

Workout 9-2-08
Location: The Soccer Field
Time: 6:30PM

Warm Up

Overhead Stone Throws
16lbs x 8 throws

Open Stone (South African)
16lbs x 25 throws

Notes:

One of my better stone sessions. I learned how to get my left arm into the action, and also the importance of turning my right foot into the power position. The throws were far from perfect, but when everything 'clicked', the stone felt weightless. At the end, I staged a 3-throw mini contest, making everything as official as possible. All three throws were beyond my 33' 4.5" PR, including one at 35' 2". :)


Workout 9/3/08
Location: The VPC
Time: 5:30PM

Warm Up

Hammer Winds (16lbs)
3 x 6 sets

Assisted Handstand Push-ups
Kettlebell Swings
Bodyweight Planks

Notes:

The Winds went well. But my back started acting up after a few sets. I went through a few light sets with the weights, but quickly called it a day. I think at this point, that if I can just stay healthy, I'll be fine come game day. The key is remembering that.

[Matt V]

Workout 9-6-08
Location: The VPC
Time: 7:30PM

Warm Up

A1) Janda Sit-ups
bodyweight x 5, 5, 5

A2) Kettlebell Swing
18kg x 10, 10, 10

B) Hang Power Clean
95 x 3
115 x 3
135 x 3
160 x 2
185 x 1
200 x 1

C) Plyo Push-Ups
Bodyweight x 3, 3, 3, 3, 3

D) Full Contact Twist
25 x 5, 5, 5

E) Reverse Hyper
90 x 10
180 x 10
230 x 10

Notes:

Not bad. Everything was feeling good, so I decided to try some hang cleans to see how they felt. I am definitely NOT explosive, but I can't remember the last time I actually tried a clean. Looking forward to having Tuesday and Wednesday off so I can do more throwing.

[Matt V]

Spent my day off doing chores and studying for a quiz in International Management class. After that, a little throwing was definitely in order.

Workout 9/9/08
Location: The Soccer Field
Time: 4:45PM

Warm Up

Overhead Stone Throws
16lbs x 8 throws

South Africans w/ Stone
16lbs x 25 throws

Kettlebell WFD Drills
18kg x 5 'throws'

Notes:

I peaked after 5 or 6 throws with the stone. This is a good thing. At a Games, I usually get 1-2 practice throws then 3 that count. My south african technique still needs work, but I'm comfortable enough that I'm ready to use it at Green Hill.

The WFD drills felt very good. Everything was in rhythm, so I hung it up early.

[Matt V]

Sorry for not posting, but I haven't been doing much training. Not that I didn't want to, but the body couldn't keep up. About two weeks ago, my back went out. I've done very little in the way of lifting for obvious reasons. However, after a lot of rest and a lot of fish oil (for its anti-inflammatory purposes), I'm feeling normal again.

Tomorrow I go to Roanoke, VA for the Green Hill Games, hosted by our very own Billy S. I'm not going just for fun. I go to win. I go for PR's.

Wish me luck. I will not let you down.

[Bert Sorin]

Awesome post! Good luck and kick some tail! The rest will have helped you!!!

Keep us updated.
Bert

[goergen1]

Good luck and make sure you have fun anyhow. ;)

[BillyS]

Congratulations Matt on the Win at Green Hill!!!

[Ketch]

congrats on your win!

[Matt V]

Thank you guys!

Okay, since everyone already knows, I made good on my promise and won the B Division of the Green Hill Highland Games. :D So, for anyone reading this, I have only three pieces of advice:

1) Show Up!
2) Never Quit
3) The most balanced competitor wins

Alright, so you may be asking yourself, how does a guy win when he has no talent, injures himself regularly, and doesn't lift or throw for three weeks before a contest? Here goes...

I've been nervous as hell going into this event. First year Games, coming off injury, competing with little training, having my best friend throwing in his first Games. Between that and having to balance my job and classes, it's been stressful. Riding up to Roanoke on Friday night in a driving rainstorm did not help me relax.

Got up very early. Did some joint mobility drills and was feeling relatively normal. Wolfed down breakfast and headed out to the field. Billy is to be commended for all the work he did for these Games. Great environment, good mix of Southern and Mid-Atlantic athletes, sponsorship, TV coverage and plenty of refreshments. Thanks again Billy.

1) Open Stone - The grass was wet, but I went ahead and tried my new South African technique anyway. Perfomed one easy throw just to make sure I wouldn't foul, and then opened up more on the second. Was not happy with my form and threw my third in shuffle style. Wound up with 31'10" on my second put. I was dissappointed because I've gone 2 feet further with this same stone before.

2) Heavy WFD - Weak back, muddy ground, and rain. Bad combo for the 56. I managed a 23'8" on my second throw.

3) Light WFD - Definitely out of rhythm from not being able to practice. Strong-armed one out to 46'8" before throwing myself out of the box on my third. Very unhappy with myself.

4) Heavy Hammer - The event that worries me the most. It is the one motion my back absolutely does NOT like. This is evidenced by my lack of progress in the event. On my first throw, I don't dry the handle enough and lose my grip on the final wind. :eek: The hammer goes straight into the fence and I get thrown into the sector. Collective gasp from the crowd and competitors. Fortunately, nothing is hurt but my pride, and jokes fly about me getting credited for -3 feet. My second goes 54'1", and my third is not an improvement. I get crushed in this event and feel my chances of victory fade away.

Lunch - BBQ feast. Very nice and much appreciated. I stuff myself and worry that Ryan "The Kid" McDougal is running away with the event.

5) Caber - The same 19' 110+ lbs beast that was used as the A Caber at the Clover Games. The rain and mud make it VERY slippery. It is very solid however, and I make three good picks. I nearly Braemar the first, get a decent run at the second, and lose control on the third. A lot of guys fared worse than me and I walked away from the caber feeling better about my chances. A special mention goes to my rookie friend Jeff R, who I beat by only 5 degrees.

6) Sheaf - Any ego problems I've developed because of the sheaf were corrected at Green Hill. It took me twice to clear the opening height of 18'. By the time I started going for 20', the bag had absorbed water and was coming off my fork a lot sooner than I was used to. I failed to make the proper corrections and was bounced out. My competition also struggled, and the overall lead was up for grabs. What none of us knew was that the score was tied going into the last event.

7) WOB - Much respect to anybody who can must a big throw in this event at the end of the day. 10' almost broke me, and I was staring up at the highest 11' bar I've ever seen. My first two tries touched the bar, but didn't clear. I knew I needed 11' to have a chance at winning, and I knew that it would take everything I had to clear that height. So with one attempt remaining, I tightened my belt and asked myself how bad I wanted to win. When it was my turn, I asked everything my back could give and sure enough, that weight literally crawled over the bar. Thank god for PVC.

Results - It wasn't until they started calling the results of the events that I had any idea of how well I did. I had a top three in the stone, 28 & 56 WFD, and the caber. With each medal, my hopes grew. Even so, with his multiple event wins, I figured McDougal had it sewn up. When they called my name, I was honestly surprised. It still hasn't sunk in.

Thanks to Billy and everyone involved with Green Hill. See you next year!

Thanks to the Bert, G, and Eric Frasure for the lessons.

Thanks to anyone who read this whole thing.

Congrats to Jeff R for his rookie debut!

And Georgen, I have NOT forgotten about you... :cool:

[goergen1]

Matt. Congrats on the win. That is good. You better have not forgotten about me. :mad:

You had also better be healthy when we meet. I don't want any possibility for you to be less than your best.

[Matt V]

Building my armor and sharpening my sword in preparation to fight the great Goer-gon beast... :cool:


Workout 10-3-08
Time: 8:00PM
Location: The VPC

Warm Up

A) Kettlebell Twist Deadlift
18 kg x 8, 8

B1) Kettlebell Clean & Press
24 kg x 1, 2, 3, 1, 2, 3, 1, 2, 3

B2) Pull-Up
Bodyweight (220) x 1, 2, 3, 1, 2, 3, 1, 2, 3

C) Kettlebell Swing
18 kg x 10, 10, 10, 10, 10

D) Neck Work

Notes:

Virtually no pain. :) Very careful and very light workout. I think the only reason I won Green Hill with a bulging disc was to prove what is possible. I'm re-learning how to use my hips and back again. Broken body or not, I'm showing up to fight in Waxhaw. Then it will 5 long months of healing and rebuilding.

21 days and counting....

[Rory]

Congrats on the performance under duress and less than ideal conditions. Anyone can win on a perfect day, but those who can win in bad conditions are the real athletes...

[Matt V]

Thanks Rory. I appreciate that.

Congratulations on SF selection and hope to see you on the Games circuit again soon.

[Matt V]

Workout 10/6/08
Location: The VPC
Time: 9:30PM

Warm Up

A1) Kettlebell Clean & Press
24 kg x 1, 2, 3, 1, 2, 3, 1, 2, 3

A2) Pull-Ups
Bodyweight (225) x 1, 2, 3, 1, 2, 3, 1, 2, 3

B) Kettlbell Swings
24 kg x 10, 10, 10, 10, 10

C) Neck Work
3 sets x 15

Notes:

Not a bad routine when you are short on time. I did full Clean & Presses this time and bumped up the weight on the swings. My back is still feeling good, so I will continue to increase the load. The kettlebell work makes me focus on bracing properly and using my hips, both of which help my back. I'm dying to move heavier weights, but I'm trying to be smarter about my training.

I've been thinking about plans for the offseason, and here's what I've come up with (details later):

October - Prepare for Waxhaw Games. Stay healthy. Get in shape to throw.
November - Reintroduce Crossfit training. Lose acculmulated lardage.
December - Continue training established in November
January - Transition into focused strength training
February - Modify training to increase body mass
March - Balance throws, weightroom training to prepare for season.

[Matt V]

Workout 10/8/08
Location: The VPC
Time: 4:30PM

Warm Up

A1) Kettlebell Press
32 kg x 1, 2, 3, 1, 2, 3

A2) Pull Up
Bwt + 9 kg x 1, 2, 3, 1, 2, 3

B) Single Arm Kettlebell Swing
24 kg x 15, 15, 15 (per arm)

C1) Neck Extension w/ Harness
25 x 20, 20

C2) Manual Neck Exercise
15, 15

Notes:

Ground out some presses with the 2 pood kettlebell and upped the weight on the pull ups. The first couple sets were rough, but once my nervous system woke up, things went well.

The swings are progressing nicely. By Waxhaw, if I can comfortably swing my 32kg kettlebell with one hand, perform Full Contact Twists with the barbell, and get good speed on my power snatches, then I will be in good shape to throw. Obviously, my long term goals are a lot higher than that, but the most important thing right now, is being healthy and functional on October 25. :cool:

[Matt V]

Workout 10/12/08
Location: The VPC
Time: 5:00PM

Warm Up

A1) Kettlebell Clean & Press
32 kg x 1, 2, 1, 2, 1, 2

A2) Pull Up
Bodyweight + 18 kg x 1, 2, 1, 2, 1, 2

B) Kettlebell Swing
32 kg x 12, 12, 12, 12

C) Full Contact Twist
+25 x 6, 6, 6

D1) Neck Extension w/ Harness
25 x 20, 20

D2) Manual Neck Exercise
+10 x 20, 20

Notes:

Trained with Goose today. Since classes started she hasn't been able to train at the VPC as much, but she knocked out some good swings, presses and jumprope work.

Everything went pretty well. I am pretty happy with this routine. I feel a lot better than I was leading into Green Hill. With about two weeks left, I think the only change I'll make is to substitute jerks for the presses.

I will try to fit in as much throws training as I can over those two weeks. If I can get in some 80% stuff, feeling confident, then I will throw well at Waxhaw.

[Matt V]

Workout 10/15/08
Location: The Y
Time: 12:30PM

Warm Up

Overhead Shot Throw
16lbs x 8

Standing Stone Throw
16lbs x 6

South African w/ Stone
16lbs x 15

Weight for Distance
56lbs x 8

Notes:

Enjoyed the last of the warm weather today. Took my time and got in some good throws. I wasn't happy with my explosiveness, or my balance with the 56. In the stone, I put down a towel at 85% of my target distance and tried to hit it. By the end, it began to feel easy, but I'm still doing the standing-bench-press thing. With the 56, I think I have enough strength to get it out there, but my footwork is preventing me from accelerating. More practice is in order.

[Matt V]

Workout 10/18/08
Location: The VPC
Time: 7:00PM

Warm Up

A) Hang Snatch High Pull
45 x 10
95 x 5
115 x 3
135 x 3, 3, 3, 3, 3

B) Reverse Lunge
95 x 5, 5, 5

C) Kettlebell Swing
24kg x 15, 15, 15

D1) Shoulder External Rotation w/ Dumbells
10 x 15, 14

D2) Neck Extension w/ Harness
30 x 15, 15

D3) Manual Neck Exercise
+10 x 18, 18

Notes:

Felt like using a barbell. The high pulls went well. My back did not complain much, but I stuck with a light weight just to be on the safe side. With the lunges, I just tried to make each rep crisp and quick.

The shoulders were feeling a little beat up after throwing, so I did some rotator cuff work to get some blood in there.

Right now I feel healthier and stronger and more confident than I was going into my last Games. I'm not nearly as strong as I would like, but I've played with worse cards. The plan is to squeeze in some more throws practices, to make sure I'm confident in my technique. The last thing I want is to spend the next 5 months feeling like I didn't give my best at Waxhaw.

[Matt V]

Workout 10/20/08
Location: The VPC
Time: 8:30AM

Warm Up

A) Kettlebell WFD
18kg x 5 sets (2-5 turns per set)
24kg x 5 sets (2-4 turns per set)

Notes:

Wasn't planning on working out today, but had an extra 45 minutes before work. I've been nervous about my WFD technique, so I went out and did some turns. They felt pretty good. I just need to remember to hit the power position after the first turn, and use that to build speed.

Wednesday will likely be my last training session before Waxhaw. I'd rather be undertrained than risk further injury.

Rumor has it that there will be rain on Saturday. Considering my track record in the rain, I'm feeling pretty good about my chances. :D

[Matt V]

Saturday is the Waxhaw Scottish Highland Games. For me, this represents one full year of throwing in the Games. Last year I came out and threw with virtually no experience (and just as much talent :D ). I finished 8th of 12 and had a blast. Since then, I've competed six more times, won my class once, and met some great people, including the guys at Sorinex.

But now is not the time for getting all misty-eyed. I am healthy and ready to throw. The forecast is for rain, but I've seen worse. I'm gunning hard for my PR's and may the chips fall where they will.

To all those on this board that will be in Waxhaw also, have a safe trip and get ready for a rumble!

Matt

[Bert Sorin]

oooohh, I smell a battle!!!!! G vs. V, or V vs. G or whatever. Predictions? Oh, you guys need to beat on each other the whole day! I wanna see blood!!!!!!
Good luck!

[Matt V]

Thanks Bert!

I closed out my first year of throwing on a high note. The 2008 Waxhaw Games were probably my favorite this year. While I didn't throw my best (Triad), or finish my best (Green Hill), I had fun, threw with some great people, and remembered why I got hooked in the first place. :D

Congratulations go to Goergen for winning the B Division. He was strong mentally and very consistent through the events. He earned his sword.

Expect this to be the first of many Goergen-Vargochik battles.

Event review:

1) Sheaf - 20'
I usually fare well in the sheaf, so I hoped to earn some points here to offset my weaknesses. When I went out at 22', I was pretty dissappointed. What I didn't realize was that all but two competitors went out before me. Ended up tied for third. Lesson here: make your first attempt at every height.

2) WOB - 11'
Definitely the high point of the day. Last month, I used every bit of flex in the PVC to clear this height. This month I was hitting the bar at 12'. Not bad for a guy who can't squat two wet socks.

3) Stone - 32' ?
The south african is coming along. My first throw was my best, and smoothest. The second was further, but I fouled over the trig. The third was wobbly and short.

4) Heavy WFD - 23'
After an easy first, I had a solid second throw. What really stings is the fact that left nearly two feet behind the trig! That extra space cost me both crucial acceleration room, and that 25' PR I wanted. I did get to witness Goergen demonstrate some mental fortitude when, after fouling twice, he notched a fair throw good enough for third place.

5) Light WFG - 45'
This is where I lost my game mentally. The last time I threw this short, it was in the freezing cold of March. I am going to buy a 28lbs weight during the off-season to work on this.

6) Caber
Nice stick. Solid, gentle taper, heavy enough that only a couple guys turned it. Got into a big hurry on my first, corrected on the second, but not enough. At this point Dan Butner came over and explained that I was moving in slow motion. I went back out and got my 12:00. (Thanks Dan). Felt pretty good, but still mad at myself for not doing that on my earlier attempts.

7) Heavy Hammer - 62'
Went into this event with a bad attitude. I was convinced I was out of the running, and the only event left was one I hate. My back does not like this movement, and while I managed to protect it all day, I was nervous. I took two warm-ups to loosen up, and managed 60' on my first throw. This completely took me by surprise. I hadn't hit 60 since May. My second was 62+', only an inch or two short of my PR. I was all set to smash that PR on my third and decided to add a little more spray tack to my hands...

Can you see this coming? :rolleyes:

...Definitely had some velocity, but could not let go. Shanked it bad.

Despite it all, I ended up tied for third overall. I was very surprised when they called my name. Like Jeff said, consistency is good.

I have big plans for this offseason. Stay tuned. :cool:

[Matt V]

Workout 10/29/08
Location: The VPC
Time: 9:00AM

Warm Up

A) Reverse Hyper
90 x 15, 15

B) Crossfit Workout Cindy (scaled)

10 minutes, as many rounds as possible:
5 pull-ups
10 push-ups
15 squats

Score: 5 rounds

C) COC Grippers
Trainer x 3, 3
#1 x 3, 3
#1.5 x 1, 1
#1 x 3

Notes:

The off-season beatings started gently today. I took the 'Cindy' workout and cut it to 10 minutes. I churned through 3 rounds before I had to slow down. I would like to blame the cold weather (The VPC is not heated yet), but I know my work capacity and conditioning are really pathetic right now.

The upside is that the whole workout took 35 minutes, which works a lot better with my schedule.

The evolution is beginning...

[Matt V]

Workout 10/30/08
Location: The VPC
Time: 7:00PM

Warm Up

A) Perform the following for time:

Overhead Squat (95 x 5)
Jump rope (30 single-unders)
Overhead Squat (95 x 10)
Jump rope (30 single-unders)
Overhead Squat (95 x 15)
Jump rope (30 single-unders)
Overhead Squat (95 x 10)
Jump rope (30 single-unders)
Overhead Squat (95 x 5)

Time: 9:47

Notes:

I had a lot of studying to do after work, so the workout had to be quick. This was an abreviated squat pyramid with some very 'active' rest. Again, not super-intense, but my conditioning levels are very low, so it does not take much to push them. Had to work all day Friday, will resume on Saturday.

[Matt V]

Workout 11/1/08
Location: The VPC
Time: 11:00AM

Warm Up

A1) Hanging knee raise
Bodyweight x 15, 12

A2) Reverse Hyper
90 x 15, 15

B) Empty bar snatch practice

C) Squat Snatch
95 x 1 x 10 singles

D) Good Morning
95 x 8, 8, 8, 8

E) COC Grippers
Two waves of the following:
T x 3
1 x 3
1.5 x 1
2 x 0 (appox. 1/8" gap on second wave)

Notes:

Would rather have been competing at Hendersonville, but couldn't make it due to school conflicts. After a day of rest, I wanted to do something more technical. Had a good workout drilling my weighlifting technique. Things went so well, that I will continue to place these workouts in my routine regularly. The majority of my sessions now are conditioning-based, but there are benefits to honing my weightlifting technique that will help me when I'm ramping back up after New Year's.

The good mornings felt good, even with the light weight. I figure every pound added on this, my snatch pulls, and front squat will be money in the bank when March rolls around.

Rory got me inspired to pick up the COC grippers again. Since most of my routines are very short, I figure I'll use the spare time to work on my grip.

[Rory]

Good to hear we have another aspiring gripster on the forums!

[Matt V]

Thanks Rory. I'm not a beast like you, but I should be closing the #2 before long. I may have to order a #2.5 for Christmas. :)

[Matt V]

Workout 11/3/08
Location: The VPC
Time: 9:00PM

Warm Up

A1) Reverse Hyper
90 x 15, 15

A2) Hanging knee raise
Bodyweight (225) x 15, 12

B) 1/3 Crossfit Workout 'Fran'

Complete three rounds of (7, 5, 3 reps):
95 lbs thrusters
Pull-ups

Time: 3:41

Notes:

Again, short on time due to work and studying for an exam. Managed to squeeze in a little core work and a short workout. Had to cut the Fran workout down because I suck at pull-ups.

[Matt V]

Workout 11/4/08
Location: The VPC
Time: 7:00PM

A1) Reverse Hyper
90 x 15, 15

A2) Hanging Knee Raise
Bodyweight x 15, 15

A3) Overhead Shrug
45 x 20, 20

Notes:

No time. More back & abs work.

[Matt V]

Good news. I got to make another cameo in the Sorinex Week in Review. :D Check it out here: http://sorinexforums.com/community/showthread.php?t=599

It's like being a guest on The Simpsons.

Workout 11/6/08
Location: The VPC
Time: 4:00PM

Warm Up

A1) Hanging Knee Raise
Bodyweight (221) x 15, 15

A2) Reverse Hyper
90 x 15, 15

B) Clean and Jerk (Squat Clean)
95 x 1+1+1, 1+1+1
115 x 1+1, 1+1
135 x 1 x 20 sets (45 sec rest)

Notes:

After I was done, I collapsed on the platform, watched the ceiling spin, and made a sweat ghost.

I wanted to do something unusual. The hardest part of this workout was mental. After the first 10 singles, I had to focus intensely to ensure my form was solid on each rep. My heart was pounding hard for the 25+ minutes it took. :eek: Who needs a treadmill?

I rather enjoyed this workout. I could feel the fat melting away, while still feeling like I was doing legitimate weight training. I think rotating in workouts like this and Tabata Front Squats will ease the transition back into power training later on. The key is monitoring volume and recovery while I'm dieting.

[Matt V]

Workout 11/9/08
Location: The Y field
Time: 9:00AM

Warm Up (It was cold out there)

VPC Workout of the Day - Ryan II

Four Rounds for Time:
20 High Pulls with 24 kg kettlebell
Sprint up hill (25 yd @ 35-deg grade)
15 push-ups
Return* down hill

*sprint, stumble or roll

Time: 8:45

Notes:

Named this workout after my brother, who stormed through a similar workout back on 8/3. I made it through the first two rounds before I hit the wall. Everything seemed to give out at once. I couldn't breathe, my legs stopped helping on the high pulls, I nearly puked at the end of the sprints, and got triceps lock-up on the push-ups. I'm really glad I didn't eat before hand.

It was miserable, but when it was over, I felt really good about it.

[Matt V]

Workout 11/10/08
Location: The VPC
Time: 3:00PM

Warm up

A) Reverse Hyper
90 x 20, 20

B) Workout of the Day

Perform following for time:
B1) Pull-ups (10, 8, 6, 4, 2)
B2) Single Unders (50, 40, 30, 20, 10)

Time: 6:27

C1) Kettlebell Figure-8
18kg x 20, 20

C2) Kettlebell Slingshot
18kg x 20
24kg x 20

Notes:

Starting to look leaner, but wishing it was March already.

[Matt V]

Glad it's getting cold again. This is good. The shivering should speed up my fat loss efforts.

Workout: 11/12/08
Location: The VPC
Time: 9:00PM

Warm up

A1) Reverse Hyper
90 x 15, 15

A2) Hanging knee raise
Bwt x 15, 15

B) Perform Steve Cotter's Beginner Kettlebell Routine I, 2 rounds, for time:
Two Hand Swing x 10
One Hand Swing x 10 (R/L)
Clean x 5 (R/L)
Turkish Get Up x 3 (R/L)
Military Press x 5,5 (R/L)
Deck Squat x 5
Front Squat x 10,10 (R/L)

Performed with 16kg kettlebell. Time: 16:56

Notes:

I've never been beaten so bad by the 16kg kettlebell. Was going great, but the Get-ups were miserable. The routine did what it was supposed to do though, which was make me huff and puff without being hard on the joints. Would love to work up the 24kg here and lower the time significantly.

[Matt V]

Workout 11/14/08
Location: The VPC
Time: 9:30PM
Warm Up

A1) Hanging knee raise
Bodyweight x 15, 15

A2) Reverse Hyper
140 x 15, 15

A3) Kettlebell Side Bend
24kg x 10, 10

B) COC Grippers
T x 3
1 x 3
1.5 x 1
2 x 0
1 x 2
1.5 x 1
2.0 x 0

Notes:

Was gonna bag the workout because of work/school/time conflicts. Then I read everyone else's journal and felt like a slacker. Took a hike then did some back and ab work. Worked on my grippers to relieve some stress. Had the #2 down under 1/8", but couldn't put it away. I forgot how much fun these things are.

[Rory]

Glad I could help.

The same with me, I read everyone's journal and it motivates me to train. I feel accountable for the numbers I put up everyday which drives me to do better.

[Ketch]

You guys are dead-on. Reading everyone's logs are motivational and also a great resource on how to mix things up a bit in our own workouts.

[Matt V]

Workout 11/15/08
Time: 8:00PM
Location: The VPC

Warm Up

A) Kettlebell Circuit - Perform all exercises for left arm, then right, followed by 60 sec rest:

Swing x 5
Snatch x 5
Clean x 5
Front Squat x 5
Press x 5

4 circuits w/ 16kg kettlebell

B) Jump Rope Circuit
20 sec work, 20 sec rest x 10 sets

Notes:

Good conditioning work. Gotta crank it up a notch next week. Gonna gather ideas while I'm off of work tomorrow.

[goergen1]

It's like being a guest on The Simpsons.

You know....... It really is like being a guest on the Simpsons. Buy hey, you are kind of a Simpsony type of guy. :eek:

It is great to see that your off season is starting off well and that everyone is finding the forums motivating.

Is very good to have great people here. Even if most of them are more attractive than I. :rolleyes:

[Bert Sorin]

Speaking of which, we need some attractive girls to start posting on here. Just sayin....

[Matt V]

Jeff: Thanks...I think

Bert: Exactly!

Trying to look less like Homer and more like Duffman...

Workout 11/17/08
Time: 7:00PM
Location: The VPC

Warm Up

A1) Hanging Knee Raise
Bwt x 10, 10

A2) Reverse Hyper
90 x 10, 10

B) Alwyn Cosgrove Complex I
4 sets, 95lbs x 5 reps on each exercise
No rest between exercises, 90 sec rest between sets

Barbell Row
High Pull
Front Squat + Push Press
Jump Squat
Good Morning

C) Gripper Ladders
T x 3, 1 x 3, 1.5 x 1+2
T x 3, 1 x 3, 1.5 x 1+2

Notes:
I was doing some reading this week, and I found that Alwyn created a conditioning routine that fits my needs. (And he's even Scottish!) It consists of four routines per week, with progressive volume and reduced rest. Best of all, there is no running involved :rolleyes:

The first workout went well. I can tell my conditioning is coming along. Although my heart was racing during the complexes, I recovered faster than I expected.

I had some time to spare, so I knocked out a few ladders with the COC's before homework beckoned.

[Matt V]

Workout 11/17/08
Time: 7:00PM
Location: The VPC

Warm Up

A1) Hanging Knee Raise
Bwt x 10, 10

A2) Reverse Hyper
90 x 10, 10

B) Alwyn Cosgrove Complex II
4 sets, 95lbs x 5 reps on each exercise
No rest between exercises, 90 sec rest between sets

Romanian Deadlift
Hang Clean + Front Squat + Push Press
Lunges

C) Gripper Ladders
T x 3, 1 x 3, 1.5 x 0+3
T x 3, 1 x 3

Notes:
More fun. Got jello legs during the third round.

Spent some time reading the throwing boards. I need to stop doing that. It just make me mad. Too many inflated egos. :mad: Every night, as I head out to my unheated garage to train, I make a list of people who are going to get smashed in 2009. Keeps me motivated.

[Bert Sorin]

"Spent some time reading the throwing boards. I need to stop doing that. It just make me mad. Too many inflated egos. Every night, as I head out to my unheated garage to train, I make a list of people who are going to get smashed in 2009. Keeps me motivated."

I like the cut of your jib, sailor.

Bert

[Rory]

Great attitude....

Here's to smashing

[Roger Crazy Wolf]

Matt, you and I have that unheated garage thing in common. Sometimes it's hard to find the motivation when the temperature in your garage is hovering at 40 degrees.

HULK SMASH!!

[Matt V]

Thanks guys. I can honestly say that I've learned something from each of you. I have big goals for 2009, and I'm glad that you guys are here to keep me accountable. Maybe one day I'll RDL 445 for reps like Roger, C&J like Rory and put the stone like Bert...

Workout 11-20-08
Time: 9:30AM
Location: The VPC

A1) Hanging Knee Raise
Bwt x 12, 12

A2) Reverse Hyper
140 x 12, 12

A3) Kettlebell Side Bend
24kg x 12, 12

Notes:

A surprise meeting at work ate up my workout time. Maybe one day I'll get smart and just start my own business.

[Matt V]

Tired, aggravated, achy, cold...sounds like a perfect time for a workout :rolleyes:

Workout 11-21-08
Time: 7:00PM
Location: The F'ing Cold VPC

Warm Up

A) Single Arm Kettlebell Swings
18kg x 10, 10

B) Cosgrove Conditioning Complex III
4 sets, 95lbs x 5 reps on each exercise
No rest between exercises, 90 sec rest between sets

Deadlift
High Pull
Hang Squat Clean
Press
Alternating Jump Lunge (no weight)

C) Gripper Ladders
T x 3, 1 x 3, 1.5 x 0+3
T x 3, 1 x 3, 1.5 x 1+3
T x 3, 1 x 3, 1.5 x 1+3

Notes:

The one nice thing about these workouts is that nothing else matters while you're doing a set. You're not capable of thoughts beyond 'air', 'push', 'pull', 'squeeze'. It's freedom from all the aggravation real life causes. Recently the best five minutes of my day is when I'm laid out on the platform, gasping for air after my circuits. In that moment, you know you're alive.

[Matt V]

Progress Update:

Just some numbers for you, as Project Forced Evolution continues.

....................11/1/08.....11/24/08......Net Change
Weight..............225...........222.............-3.0
Body Fat %.......13.2%.......11.7%..........-1.5%
Lean Mass.........195.3........196.0...........+0.7
Fat Mass...........29.7..........26.0............-3.7

Overall, I'm happy with the results. I'm losing fat, and what muscle and strength I did have has not left me. I know people have had better results, but between all the other demands and stresses in my life, I like my progress. I'd like to get below the 10% barrier by New Years, at which point I'm going to roll into a strength phase to start building for next season. :cool:

Workout 11-24-08
Location: The VPC
Time: 8:30AM

A1) Hanging knee raises
Bwt x 12, 12

A2) Reverse Hypers
140 x 12, 12

A3) Kettlebell Side Bends
24kg x 12, 12

Notes:

You know the drill - no time, so just some ab and back work.

[Matt V]

Workout 11-25-08
Location: The VPC
Time: 5:30PM

Warm Up

A1) Hanging Knee Raise
Bwt x 12

A2) Reverse Hyper
140 x 12

A3) Single Arm Kettlebell Swing
18kg x 10

B) Cosgrove Conditioning Complex II
5 sets, 95lbs x 5 reps on each exercise
No rest between exercises, 75 sec rest between sets

Romanian Deadlift
Hang Clean + Front Squat + Push Press
Lunges

C) Gripper Ladders
T x 3, 1 x 3, 1.5 x 1+2
T x 3, 1 x 3, 1.5 x 3
T x 3, 1 x 3, 1.5 x 3

Notes:
I like the results, but the process is miserable. It takes a lot of self-talk to make yourself do another set. I can't wait to get back to regular lifting.

The Gripper work is coming along. I'm just building weekly volume, while allowing the daily volume to fluctuate. When I'm ready to test, I'll lay off the volume for a couple days and then see if I can smash the #2.

[Matt V]

Recent events:

I apologize to anyone who actually reads this, regarding my abscence. As some of you know, I work retail and am taking classes to get my master's. Between working extended hours due to the holidays, and studying for finals, I have let my training slide. :( If it weren't for the weights in my garage, I'd get no training done. Hopefully, I'll find another job soon. At least finals will be over as of Wednesday, and I can start training hard again.

I know, boo-hoo, what's your point, Matt?

I'm going down to Sorinex HQ tomorrow. I figure the best thing to break out of this rut I'm in, the best thing to flush the laziness from my system, is to train with the guys who are where I want to be. I won't be happy unless I have to crawl out to my truck.

If I survive my own zeal, I'll report on any secret training knowledge tomorrow night. :)

[Matt V]

I'm back. Here is a little Apocalyptica as my way of apologizing for the absence:

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/0tN6_1dJveM&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/0tN6_1dJveM&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Workout 12-15-08
Time: 9:00PM
Location: The VPC

Warm Up

A) Hanging Knee Raise
Bodyweight (221) x 15, 15

B) Single Arm Kettlebell Swing
24kg x 15, 15

C) Kettlebell Windmill
24kg x 5, 5

D) Chin-ups
Bodyweight x 8, 8

E) Kettlebell Press
24kg x 15, 10

F) Sled drag
200' x 2

G) Plate farmer's walk
45's x 200'

H) Plank
Bodyweight x 60 sec

Notes:

Just a simple, low volume workout. Wanted to get back into lifting without killing myself like usual. After a few sessions like this, I'll be ready to start building up for next season.

By the way, dragging a sled down the street, guided by Christmas lights is kinda fun.

[Matt V]

Workout 12-17-08
Time: 9:30AM
Location: The VPC

Warm Up

A1) Hanging knee raise
bodyweight x 15, 15

A2) One Arm Kettlebell Swing
24kg x 15, 15

B) Kettlebell Windmill
24kg x 5, 5

C) Pull-ups
Bodyweight x 8, 8

D) Sled Pull
170 lbs x 150' x 3 sets

E) Farmer's Walk w/ plates
45's x 200'

F) Overhead Shrug
45 x 20, 20

Notes:

Wasn't very sore after Monday, which is good. Just getting my body used to lifting again. My metabolism seems to have woken up, however. Even though I'm getting a lot of water and fiber, I'm hungry all the time. It's time to bump up the calories again. :D

Can't wait to move heavy stuff again.

[goergen1]

Welcome back big MattV. I am glad you did not vaporize after your visit. :D

[Matt V]

Workout 12-19-08
Time: 7:00PM
Location: The VPC

Warm Up

A) Kettlebell Swing
32kg x 10, 10, 10

B) Kettlebell Windmill
32kg x 5, 5

C) Chin-ups
Bodyweight (221) x 8, 8

D) Kettlebell See-Saw Press
2x16kg x 20, 20, 20

E) Alternating Jump Lunge
Bwt x 5, 5, 5

F) 2" Wrist Roller
+10 x 2 sets

Notes:

I wasn't broken in half by the windmills. This is good. I wasn't particularly sore this week, which means I can focus on getting stronger again.

[Matt V]

The training hall is so cold you can see your breath. There is a lone wooden platform in the silent training hall. A solitary girevik, oblivious to the conditions, hefts his kettlebell...

Okay, after a few high-rep sets of swings, I start to hallucinate like Luke Skywalker on Dagoba. Only instead of seeing Obi-wan, I see Alex Karelin, and he's calling me unmanly names in Russian. :rolleyes:

Workout 12-22-08
Time: 9:30AM
Location: The VPC

Warm Up

A1) Kettlebell Clean & Press Ladders
24kg x 1,2,3,4,5 x 2 ladders

A2) Pull-up Ladders
Bodyweight x 1,2,3,4,5 x 2 ladders

B) Alternating Single Arm KB Swings
24kg x 10/10, 10/10

Notes:

When you only have 30 minutes, make it count.

[Matt V]

I wrote a little article for Dan John's Get-Up! newsletter regarding the lessons I learned this season. It just got posted. :D

Check it out here:
http://danjohn.org/140.pdf

Check out Dan John's site here (lots of stuff about throwing):
http://danjohn.org/

Thanks,
Matt

[Matt V]

Hope everyone had a Merry Christmas!

Santa brought me a 28-lbs Scottish Throwing weight. :D

Workout 12-27-08
Location: The VPC
Time: 7:30PM

Warm Up

Tempo swings with 28 lbs weight
? sets

A1) Kettlebell Clean & Press
24 kg x 1,2,3,4,5 x 3 ladders

A2) Chin Ups
Bodyweight (222) x 1,2,3,4,5 x 3 ladders

B) Double Kettlebell Swings
[18kg x 2] x 10, 10, 10

C) 2" Wrist Roller
3 sets

Notes:

Just hit some of the basics and wrapped it up with a good forearm pump. Next week we'll start adding to the routine. I foresee a lot of good mornings in my future.

[Matt V]

Workout 12-29-08
Time: 8:00PM
Location: The VPC

Warm Up

A) Lunge onto 5" step
55 x 5/5, 75 x 5/5, 95 x 5/5, 115 x 5/5

B) Good Morning
55 x 10, 75 x 10, 95 x 10, 115 x 8, 135 x 6

C) Janda Sit-Ups
Bodyweight (223) x 5, 5, 4, 4

D) Neck Extension w/ Harness
25 x 20, 18

E) COC Grippers
T x 3, #1 x 3, #1.5 x 2*
#1 x 3, #1.5 x 3*, #2 x 3*

* Not fully closed

Notes:

What did I say about the good mornings? I really need to improve these, since they carry over to just about everything else.

[Matt V]

Happy New Years! :D

Workout 1-1-09
Time: 5:00PM
Location: The VPC

Warm Up

A) Behind-the-neck Press
45 x 12, 95 x 9, 105 x 7, 115 x 5, 105 x 6, 95 x 8

B) Bodyweight rows (from rings)
Bwt (225) x 10, 10, 9

C) Rear Laterals (with plates)
10's x 12, 12, 12

D1) Neck Flexion w/ plate (assisted)
10 x 15, 15, 9

D2) Neck Extension w/ harness
25 x 15, 15, 15

E) 2" Wrist Roller
3 sets

Notes:

I'm doing an 3-day-per-week split, rotating upper and lower body work each workout (A, B, A, B, A, B over two weeks). I've started gaining weight again, but it's probably 90% cookie dough.

Starting with my next workout, I am going to add some technique work into my workouts after the warm up. Not full-bore throws, but some basic skills and drills for practice. Some things I'd like to work on: spin drills for the open stone, spin drills for the sheaf, and my opening winds in the WFD (and eventually, line drills).

[Matt V]

Workout 1-3-09
Time: 8:00PM
Location: The VPC
Music: Ride The Lightning - Metallica

Warm Up

A) Lunge onto 5" Step
45 x 5/5, 95 x 5/5, 105 x 5/5, 115 x 5/5, 125 x 5/5

B) Good Morning
45 x 10, 95 x 10, 115 x 10, 135 x 8, 155 x 6

C1) Janda Sit-Up
Bodyweight x 5, 5, 5, 4

C2) COC Grippers
T x 5, #1 x 5, #1.5 x 5*, #2 x 4*

D1) Neck Extension w/ Harness
27.5 x 15, 14

D2) Neck Flexion w/ plate (assisted)
10 x 15, 16

* Not full closes

Notes:

My hamstrings were still slightly sore from Monday. Yeah, 5 days ago. But I wasn't about to let that stop me from raising the weight on the good mornings. When I started, I was worried that 95 pounds would break me in two. Now I'm looking forward to hitting 185, 200, and beyond. 13'+ in the WOB sounds good to me.

P.S. I got Dark Knight on Blu-ray. Sweet! :D

[goergen1]

Good workin' MattV.

I just found you that you have written a few articles for Dan John. Pretty cool. I read a couple yesterday.

[Matt V]

Thanks Jeff. I've learned a lot from Dan's writing, so I'm trying to give something back.

Workout 1-5-09
Time: 8:30AM
Location: The VPC

Warm up

A) Press Behind the Neck
55 x 10, 75 x 10, 95 x 8, 115 x 5, 4, 4

B) Bodyweight Rows (from rings)
225 x 10, 10, 11

C) Rear Laterals w/ Plates
10's x 12, 12, 13

D) 2" Wrist Roller
2 sets

Notes:

Just some of the basics. The press behind the neck definitely exposed a weakness of mine. I have much better numbers on my other pressing, but my triceps were still sore from New Year's day because of this exercise.

[Matt V]

Workout 1-7-09
Time: 11:00AM
Location: The VPC

Warm up

A) Lunge onto 5" Step
45 x 10/10, 95 x 5/5, 135 x 4/4, 145 x 3/3

B) Good Morning
45 x 10, 95 x 10, 115 x 8, 135 x 6

C1) Janda Sit Up
Bodyweight x 5, 5, 5, 5

C2) COC Grippers
T x 5, #1 x 5, #1.5 x 5, #2 x 4*

* not full closes

D) Sled Drag
135 x 3 sets

E1) Assisted Neck Flexion w/ Plate
10 x 15, 15, 15

E2) Neck Extension w/ Harness
27.5 x 15, 15, 15

Notes:

Good mornings didn't feel right, so I did some sled drags to make up the volume. Neck was feeling nice and pumped at the end of the workout.

[Matt V]

The Wii said I've lost six pounds since Christmas. How the hell did that happen?! :confused: Do we have any cookies left?

Workout 1-12-09
Time: 8:00PM
Location: The VPC

Warm Up

A) Kneeling Jumps
Bodyweight (220) x 1, 1, 1, 1, 1

B) Snatch Grip Shrug Pull (from floor)
135 x 5, 185 x 4, 225 x 3, 3, 3, 3, 3

C) Split Squat (bar in front)
45 x 10, 95 x 6, 6, 6, 6

D1) Reverse Hyper
90 x 12, 12, 12

D2) COC Grippers
T x 5, 1 x 5, 1.5 x 5, 1 x 10

Notes:

Very exciting! This was the first time I've done a kneeling jump since I was about 9. These may be easy for some of you meatheads, but it means I have more explosiveness than I thought. It's like a box jump without the box.

After the pulls and hypers, I had a nice back pump going on. Sweet.

[Matt V]

Workout 1-14-09
Time: 7:30PM
Location: The VPC

Warm Up

A1) Press
135 x 5, 5, 5, 5, 5

A2) Chin Ups
Bodyweight (220) x 5, 5, 5, 5, 5

C) Full Contact Twist
+25 x 5, 5, 5

D1) Neck Flexion w/ Plate
12.5 x 15, 15

D2) Neck Extension w/ Harness
32.5 x 15, 14

Notes:

Just a simple and short workout. My pressing strength has deteriorated considerably, and I'm not happy about that. :mad:

I need to figure out a way to eat more snacks during the day. For the first time in my life, I'm having trouble gaining weight.

Pass the rolls... :)

[Matt V]

I found nirvana tonight while doing pulls, in the January cold, listening to Trapped Under Ice by Metallica...

Workout 1-16-09
Time: 9:00PM
Location: The VPC

Warm Up

A) Kneeling Jump
Bodyweight (220) x 1, 1, 1, 1, 1, 1

B) Snatch Grip Shrug Pull (from floor)
135 x 5, 185 x 4, 225 x 3, 250 x 3, 3, 3

C) Split Squat (bar in front)
45 x 10, 115 x 6, 6, 6

D) Reverse Hyper
140 x 12, 12, 12

E) Side Plank
Bodyweight x 45 sec x 2 sets

Notes:

Progressing slowly, but nicely. I didn't have to psyche myself up for five minutes between kneeling jumps this time. I even got some decent air on a few of the reps.

It felt good to lift something heavier than bodyweight again. The split front squats are fun too, definitely hard if you don't lock out between reps. Good stretch for the hip at the same time.

[Matt V]

Workout 1-19-09
Time: 7:15PM
Location: The VPC
Current Music: The Blackening by Machine Head

Warm Up (rocked out)

A1) Kettlebell Side Press
53 x 4, 4, 4, 4, 4, 4, 4, 4

A2) Chin Up
Bodyweight + 15 x 4, 4, 4, 4, 4, 4, 4, 4

C) Upright Row
50 x 12, 70 x 10, 80 x 8, 50 x 12

D1) COC Grippers
Tx5, 1x5, 1.5x5, 2x3*

*not fully closed

D2) Plank
Bodyweight (220) x 45sec, 45sec, 35 sec

[Matt V]

Workout 1-21-09
Time: 4:00PM
Location: The VPC

Warm Up

A) Kneeling Jump
Bodyweight x 1 x 10 sets

B) Snatch Grip Shrug Pull
135x5, 185x5, 205x4, 225x3, 250x2, 275x 1, 1, 1, 1, 1

C) Split Squat (bar in front)
135 x 4, 4, 4

D) Reverse Hyper
160 x 10, 10, 10

E1) COC Grippers
Tx3, 1x3, 1.5x3, 2x3*, 3x1*

*not full closes

E2) Side Plank
Bodyweight x 45 sec, 45 sec

Notes:

Last lower body workout of this 2 week cycle. I was pretty happy with the exercises. I really enjoy the kneeling jumps, and I've done enough now where I'm not concerned about stumbling. :) These are a keeper. I like both the shrug pulls and split squats, but doing both heavy in the same workout was a mistake. Higher reps on the squats would have been better, and less stressful on my lower back. The reverse hypers and side planks just make me feel better, so they're keepers.

I'm currently planning the next cycle. Details to follow.

[Matt V]

Workout 1-26-09
Time: 8:00PM
Location: The VPC

Warm Up

A) Kneeling Jumps
Bodyweight (225) x 2, 2, 2, 2

B) Snatch Grip Deadlift
135x3, 185x3, 225x2, 275x1, 295x1, 315x1, 335x1

C) Reverse Lunge
65 x 12, 12, 11, 10

D) Kettlebell Swing
18kg x 10, 10, 10, 10, 10

E) Plank
45 sec, 45sec

Notes:

The kneeling jumps are becoming fun now. I can't wait until I can do these with weight. :)

Back in June, I barely made 300 in the Snatch DL. Tonight I made an easy 335, and I think that 365 is just around the corner. That makes me happy. :D

[Matt V]

Workout 1-29-09
Time: 8:30AM
Location: The VPC

Warm Up

A1) Kettlebell Press
32kg x 1, 2, 3, 1, 2, 3, 1, 2, 3

A2) Chin Ups
Bwt + 25 x 1, 2, 3, 1, 2, 3, 1, 2, 3

B) Full Contact Twist
+25 x 6, 6, 6

Notes:

Just the basics. The twists felt good, which means I'm ready to start throwing again. I'm two months out from Mint Hill, so it's time to start setting some goals for the season. I'll post those this weekend. :)

[Matt V]

Workout 1-26-09
Time: 8:00PM
Location: The VPC

Warm Up

A) Kneeling Jumps
Bodyweight (227) x 1, 2, 3, 1, 2, 3

B) Snatch Grip Deadlift
135x3, 185x3, 225x2, 275x1, 315x1, 350x1

C) Reverse Lunge
75 x 10, 10, 9, 9

D) Alternating Single Arm Kettlebell Swing
24kg x 10, 10, 10, 10, 10

E) Plank
45 sec, 45sec

Notes:

I was pretty happy with this workout. The back is holding up, and that 350 was 50 pounds more than what I was doing in June. But my back/legs are not really the limiting factor. But using the snatch width hook grip is killing my hands. Still, I'm pretty sure I'll smoke 365 next go round and then move onto other things.

[Matt V]

I've been off the board for a while, but not out of commission. Well, other than getting a virus, being bedridden, and losing 10 pounds in 24 hours. I don't wish that kind awfulness on anyone. :(

But, being sick gave me plenty of time to think. And being that it is T-minus seven weeks until my first game (Mint Hill), it it time that I came up with some goals for the season. And here they are:

Goals for 2009:

Open Stone - 39'11"
Heavy WFD - 29'2"
Light WFD - 63'9"
Heavy Hammer - 75'3"
Sheaf (16lbs) - 30'
WOB - 13'

These numbers represent a 20% gain on my PR's from last year. Some of them are going to be pretty darn hard to obtain, but I look at it like this - last year I was hurt half the time, only weighed about 225 and was really weak compared to most of my competition. Not to mention that my technique is rudimentary at best. I think that, with some solid practice time, that I could really hit my stride this summer. So there it is, A class, watch out. :D

[Matt V]

Today was a glorious day to have off of work. :) Bright sunshine, almost 60 degrees. Sounds like throwing weather to me...

Packed up the truck and headed out to the local park. Found some good ground behind the baseball fields, and brought out the gear. I was pretty rusty from a long winter, but it was 2 hours well spent.

Here's a summary:

Stone Work

Standing 16lbs x 6
South African x 6
3/4 spin x 10-15

Notes: It felt like I never left off here. Everything felt good, and it seemed like the power was coming from my torso, rather than my arm/shoulder. I started trying a Bert-style spin, and it felt good. It took several throws to get the balance down, but I think there is some potential here. My last throw was around 34', which is over my PR from last year. Once I can get my upper and lower body working together, I think I'll be able to add several feet to that.

28-lbs WFD

WOB Style x 6
Single Turn x 6
Two Turn x 3
Line Drills x 6

Notes: The single turns felt great, but I lost it when I went to two spins. Definitely in a big hurry at the start, and not getting any acceleration. Angle was bad, balance was bad, etc. So I stopped that nonsense and did some line drills. When I'm good and comfortable with these, then I'll get back to regular throws.

56-lbs WOB

5 throws

Notes: I was going to do more, but I tore a callus, and decided to call it a day. I've lost my rhythm here. It was all back, and no legs. I need to work on really sitting on it at the bottom of the motion. Still, not a bad start to the season.

[Matt V]

Workout 2-11-09
Time: 8:00PM
Location: The VPC

Warm Up

A) Kneeling Jumps
Bodyweight (225) x 1, 2, 3

Single active arm
1, 2

Holding plate
+2.5 x 1, 1
+5 x 1, 1
+10 x 1, 1 :)

B) Hang Snatch High Pull
95 x 5, 115 x 4, 135 x 3, 3, 3, 3, 3

C) Front Squat
135 x 5, 160 x 4, 185 x 3, 3, 3

D) Reverse Hyper
140 x 12, 160 x 12, 180 x 10

E) Kneeling Ab Roller
Bodyweight x 6, 6, 6, 6

Notes:

I really enjoyed this workout. I've made a lot of progress on the kneeling jumps. I used to have to fire myself up just to try one, but today I nailed it while holding a 10-pound plate (and no big arm swings!). I like this exercise because I actually feel faster after I'm done. I think with some more practice, I'll be able to do these with a barbell on my shoulders. :D

The high pulls were nice and snappy. When I can get 225 moving like 135, I'll be a beast with the caber. Got in some decent front squats too, but the poundage was limited because I had to power clean the bar for each set.

[Matt V]

Workout 2-15-09
Location: The Park
Time: 12:00PM

Warm Up

A) Overhead stone throws (16 lbs x 6)

- Still trying to find the groove here. I'm not getting enough leg drive. Good thing that it's a warm-up and not a competitive event (usually).

B) Standing Stone (16lbs x 6)

- Not bad. Trying to lead with the right hip.

C) Open Stone - spin (16lbs x 10-12)

- I am pretty happy with these. Not a fluid as last time, but I can still feel the potential here. The two big points for me to work on are: a) pushing the hip around, b) getting the left arm involved.

D) 56-lbs WFD (8+ throws)

- Did some very nice single turns, and then a bunch of ugly two-turns. Fortunately, I brought my video camera, and the Goose took some film. I will be dissecting that until next time.

E) 28-lbs WFD (10+ throws)

- My timing and footwork were a mess here. I was slinging the single turns throws, and FUBAR'd the two-turns. Again, I have it all on video, so at least I will know what to fix.

Notes:

Great weather. Thanks to Goose for interrupting her workout to film. BTW, she picked up the 28-lbs weight and notched a 13'6" throw! :eek:

[Matt V]

Workout 2-18-09
Location: The VPC
Time: 3:30PM

Warm Up

A) Kneeling Jump

Bodyweight (225) x 1, 1
Bwt + 5 x 1, 1
Bwt + 10 x 1, 1
Bwt + 18 x 1, 1

B) Hang Snatch High Pull
95 x 5, 115 x 4, 135 x 3, 155 x 3, 3, 3, 3

C) Front Squat
185 x 5

D) Reverse Hyper
180 x 10, 10, 10, 10

E) Hanging Leg Raise
Bwt x 6, 6, 6

Notes:

The kneeling jumps are still fun. I did a couple singles holding a 9kg kettlebell. I got it on film for those who don't think I'm that athletic. :) The high pulls went well, but I got a sharp pain in my hip during the front squats, so I bagged that and moved on to some core work. Worked in some sets with the COC's, but nothing worth talking about on this board.

I can't wait until my first game to evaluate my training.

[Matt V]

Workout 2-20-09
Time: 7:30PM
Location: The VPC

Warm Up

A) Chin-Up Ladders
Bwt (225) + 25 x 1,2,3,1,2,3,1,2,3,1,2,3

B) Behind the Neck Press
45 x 10, 95 x 10,8,7,6,6

C) Full Contact Twist
+25 x 6, 6, 6

D) Bottoms-Ups Kettlebell Clean
18kg x 8, 8, 8

E1) Neck Extension w/ Harness
25 x 20, 12

E2) Neck Flexion Exercise
Bwt x 20, 20

Notes:

Just some general training. I'm ready for another day off, so I can spend some quality time throwing.

[Matt V]

Workout 2-27-09
Time: 2:00PM
Location: The VPC

Warm Up

A) Medicine Ball Hammer Winds
6 x 10, 16 x 10,10

B) Kneeling Jumps
Bwt (226) x 2
+10 x 1, 1
+18 x 1, 1
+25 x 1, 1

C) Plyo Push-up
Bwt x 3, 3, 3, 3, 3, 3, 3, 3

D) Assisted Pistols
Bwt x 3, 3, 3, 3, 3, 3, 3, 3

E) Stiff-Legged Deadlift
135 x 10
185 x 8
226 x 6, 6

F) Janda Sit-up
Bwt x 5, 5, 5, 5

Notes:

I've been away for a while due to exams, but made up for it today. I wanted to throw, but I don't need any more experience throwing in the rain (I'm good at that! :D ).

Did some hammer winds to loosen up my hips. Just got adjusted by the Chiro yesterday, so I was pretty stiff. I managed a solid kneeling jump with a 25-lbs plate, so I was happy with my quickness. I followed that by alternating sets of clap push-ups with south african technique work. Knocked out some pistols, and followed up with some SLD's, which had my hamstrings shaking. I need more work there. I think it's time for some more good mornings.

One month to go until Mint Hill. If I can knock off the rust in my throws technique, I like my chances. :cool:

[Matt V]

Rather pressed for time today, but had to do something.

Workout 3-2-09
Time: 5:00Pm
Location: The VPC

Warm Up

A) WFD wind-up swings
28 x 5 sets, 56 x 5 sets

B) WOB tempo swings
28 x 5 sets, 56 x 5 sets

C) Cheat Curls
95x3, 105x3, 115x3, 125x3
135x3, 145x3, 155x3

D) Overhead Squat
95 x 8, 8, 8

E) Alternating Single Arm Kettlebell Swing
32kg x 10, 10, 10, 10, 10

F) Side Plank
Bwt + 10 x 30sec, 30sec

Notes:

The old back wasn't feeling 100%, so things didn't go according to plan. Whatever.

Right now I feel good about the WOB, stone, sheaf, and caber. I need to get in more sessions in the WFD and hammer, bottom line.

[Matt V]

Just watched the director's cut of Robocop. Man, that movie is awesome. :D

Workout 3-3-09
Time: 7:00PM
Location: The VPC

Warm Up

A) Kneeling Jumps
Bwt (228) x 3
+10 x 2
+18 x 1, 1
+25 x 1
+35 x 1
+45 x 0, 0

B) Hang Clean and Push Press
95x5, 115x4, 135x3, 160x2, 185x1, 205x1

C) Assisted Pistols
Bwt x 4, 4, 4, 4, 4

D) Reverse Hyper
180 x 12, 12

E) Kneeling Ab Wheel
Bwt x 10, 10

Notes:

Lots of good things here. I popped a PR kneeling jump (+35 lbs). I then tried twice to hit one with my trusty Six Shooter Bar, but had a serious mental block. It reminded me of my early attempts, where the fear of failure overwhelms you. I think I'll build sets at +35 and then try again.

Knocked out a 205 hang clean and push press. I haven't done that in a while, and it was nice to know I can rip one without direct training.

Now that I've said that, I don't think my gym training will make or break me at Mint Hill. The deciding factor is my throws training. If I can get more field time, get my rhythmn back, then I think I can cause trouble. :cool:

Anyone know any good games early in May? Since Triad was postponed, I need something to do!

[Matt V]

Workout 3-6-09
Time: 8:00PM
Location: The VPC
Workout Music: Total Brutal by Austrian Death Machine

Warm Up

A) Hang Clean-Grip Snatch
45x5, 95x5, 105x4, 115x3, 125x2
135x1, 145x1, 135x1,1,1

B) Behind the Neck Press
95 x 12, 10, 10, 10

C) Romanian DL
95 x 8, 135 x 8, 185 x 8, 225 x 8

D) Full Contact Twist
+25 x 5, +30 x 5, +35 x 5

E1) Neck Extension w/ harness
25 x 20, 20

E2) Manual Neck Rotation exercise
Bwt x 20, 20

E3) Reverse Curl
45 x 18, 16

Notes:

Smoked a few clean-grip snatches and then did some weak-point training. The snatches felt good. I'm working this weekend, unfortunately, but hopefully the weather will permit throwing on monday.

[Matt V]

80 degrees, sunny, no work....sounds like the perfect day to go throw to me

Workout 3-9-09
Time: 12:00PM
Location: The Park

Warm Up

A) Overhead throws
16lbs x 8 throws

B) Braemar throws
16lbs x 10

C) South African Stone Put
16lbs x 20+

D) 56lbs WFD
8 throws

E) 28lbs WFD
10 throws + some line drills

Notes:

Perfect weather; almost too hot. The stone work went well. My distances weren't great, but I wasn't using maximum effort. More importantly, they weren't standing bench presses like usual. I was all off-balance during the weight throws, but I think the heat had something to do with that. I think I'm on the verge of a breakthrough in the 56, and with some more practice, I think I could crack through this barrier I've hit.

I need more throws practice to find the groove again. That's all there is to it.

[Matt V]

Day off = More throwing

Workout 3-10-09
Time: 5:00PM
Location: The Park

Warm Up

A) Sheaf Toss
~16lbs x 12

B) Hammer Winds
16lbs x 3 x 8 sets

C) Kettlbell Twisting Deadlift
16kg x 16, 16

D) 56 WOB
8 throws - Standing style
6 throws - Spinning style

E) Kettlbell Swing
16kg x 20, 20, 20

Notes:

Did some modifications to my sheaf to make it easier to hold. We'll see if it makes a difference at Mint Hill. My "sheaf" which is a bundle of landscaping materials, was brought out of hiding for a little practice. My back was pretty tender from the throws yesterday, so I held back, trying to focus on tossing the sheaf straight up. Followed that with some nice, easy hammer winds, which for me is a medicine ball with a manila rope through the handle. Works well enough, and the focus here was getting long and letting my hips do the work.

I tried some twist deadlifts, and they really helped loosen me up. I felt so much better that I followed some standing WOB work with a few attempts to spin. :) Now, don't expect me to try this in competition anytime soon, since I doubt that I was clearing 10', but I honestly think there is some potential there. I think if I can really start getting my legs into the throw after the turn, I may actually be able to start using a spinning WOB. It doesn't seem to be a bodyweight issue, but rather a technique issue.

[BillyS]

Good Luck at Mint Hill Matt, I won't be playing this time. Needing some rehab on my shoulder. Sucks but I'd rather miss a few games than screw something up worse.

[Matt V]

Workout 3-12-09
Time: 8:00PM
Location: The VPC

Warm up

A) Kneeling Jumps
Bwt x 3, +10 x 2, +18 x 1
+25 x 1, 1, 1, 1, 1
+35 x 1*

*Barely

B1) Kettlebell Clean & Press
32kg x 1, 2, 3, 1, 2, 3, 1, 2, 3

B2) Pull-Ups
Bwt (229) x 1, 2, 3, 1, 2, 3, 1, 2, 3

B3) Assisted Pistols
Bwt x 1, 2, 3, 1, 2, 3, 1, 2, 3

C1) Reverse Hypers
180 x 10, 10, 10, 10, 10

C2) COC Grippers
#1 x 5, 5, 5, 5, 5

D) Hanging Leg Raise
Bwt x 12, 12

Notes:

I was beat. I was moving in slow motion. :( I was moving through my kneeling jumps, but barely made my attempt with a 18kg kettlebell. Because of that, I just stuck to the basics, with a healthy dose of hypers to pump up my back.

[Matt V]

Workout 3-16-09
Time: 7:00PM
Location: The VPC

Warm Up

A) Kneeling Jumps
Bwt x 1, 1, 1
Bwt + 10 x 1, 1, 1
Bwt + 25 x 1, 1, 1

B) Clean Grip Snatch (floor)
95 x 1, 105 x 1, 115 x 1
125 x 1, 135 x 1, 1, 1, 1, 1

C) Front Squat
135 x 8, 8, 8

D) Assisted Handstand Push-Up
Bwt (230) x 10, 10, 8

E) Full Contact Twist
+35 x 5, 5, 5

F1) Neck Extension w/ harness
+25 x 12, + 30 x 12, +35 x 12

F2) COC Grippers
#1.5 x 3, 3, 3, 3

Notes:

Not bad. My lower back was pretty sore at first, but I extended the warm up with some hanging leg raises and kettlebell swings to loosen up. Kneeling jumps were on point, and the clean grip snatches from the floor went well. My hip is still bothering me when I go deep in a squat, so I need to fix that pronto. I'm beginning to enjoy the twists, which are poorly named, since the idea to prevent twisting of the torso. Great for getting my legs and upper body to work together. Smashed the #1.5 easily tonight, good sign for my nervous system.

[Matt V]

Workout 3-19-09
Time: 12:00PM
Location: The Park

Warm Up

A) Overhead Stone Throw
16lbs x 8 throws

B) Standing Stone Throw
16lbs x 5 throws

C) South African Stone Throw
16lbs x 20 throws

D) 56lbs WFD
15 throws

E) 28lbs WFD
4 throws

Notes:

Pretty darned awful. Despite the weather, my throwing was garbage. :mad: I think I am just getting into a big hurry, trying to sling the big one. Next time, I'm going out and doing everything 80%, focusing on being loose. I only got in 4 attempts at the 28 before I lost a large callus on my right hand. I was more frustrated than anything, and went and bought a pair of gloves this afternoon.

[Roger Crazy Wolf]

Gloves are for girls!

Moisturizer is for men!

Notice the alliteration? :D

[Matt V]

Armed with metrosexual skin care advice from Roger, it was time for more throwing...

Workout 3-23-09
Time: 12:00PM
Location: The Park

The Mini-Backyard Games! :)

Warm up

A) Sheaf
6 throws

B) WOB
6 throws

C) Open Stone
5 throws

D) 56 WFD
5 throws

E) 28 WFD
5 throws

F) 16 'Hammer'
4 throws

Notes:

Wanted to prepare myself for Mint Hill this weekend. Tried to make everything as contest-like as possible. Did the same kind of warm-up and practice throws as I would on the field, followed by three official throws in each even (with a few extras in the sheaf and WOB). Of course, since I have no uprights or caber, some adjustments had to be made. And my hammer is actually a medicine ball with a rope through the handle.

Very fun session, and pretty successful. Except for the WFD's, I was pretty happy. The hammer was flying, which was great. I'm not sold on using a glove for the WOB and WFD, but will definitely use them on the hammer, and in practice. This was the first session of the year where I did not lose a callus.

[Matt V]

Was supposed to be competing at Mint Hill today, but Mother Nature killed that idea... :mad:

Workout 3-28-09
Time: 2:30PM
Location: The VPC

Warm Up

A) Kneeling Jump
Bwt x 1; +5 x 1; +10 x 1; +18 x 1, 1, 1, 1, 1

B) Sumo Deadlift
135 x 5, 185 x 4, 225 x 3, 275 x 2, 315 x 1

C) Lunge onto 6" block
Bodyweight (232) + 32kg x 10, 10, 10

D) Reverse Hypers
140 x 12, 12, 12

E1) Janda Sit-Ups
Bwt x 5, 5, 5

E2) COC Grippers
T x 5; 1 x 5; 1.5 x 5; 2 x 1, 1, 1 :)

Notes:

Back in the groove with the jumps, happy with that. I never really tried a sumo deadlift, but it felt very natural. I call it sumo, but really its legs-outside-arms and not plate-to-plate. I want more leg emphasis in the motion, and may start doing them off a block for more range.

Was very happy about the grippers. I closed the #2 for three singles with each hand, even using a credit card set on the first attempt. I haven't done this in a long time. :D I'm nowhere close to the #3, but it doesn't seem impossible. Here's to progress...

Oh and courtesy of one of my good friends, a video so awesome that you watch at your own risk:

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/gCm0uCTZMVE&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/gCm0uCTZMVE&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

[Matt V]

Workout 3-31-09
Time: 9:00AM
Location: The VPC

Warm Up

A1) Pull-Up Ladders
Bwt (233) x 1, 2, 3, 4, 5, 1, 2, 3, 4

A2) Kettlebell Press
24kg x 2, 4, 6, 8, 10, 2, 4, 6, 8

B) Full Contact Twist
+25 x 5, 5, 5

C) Upright Row
45 x 12, 12, 12, 12

D) Curl
45 x 12, 50 x 12, 55 x 12

E) Side Planks
Bwt x 2 sets

Notes:

Just some general bodybuilding-type stuff. Light weight, moderate volume.

Planning on throwing at Loch Norman in April. Will build up the training toward that date.

[Matt V]

Workout 4-1-09
Time: 5:00PM
Location: The VPC

Warm Up

A) Kneeling Jumps
Bwt (233) x 2; +5 x 2; +10x2;
+18 x 1; +25x1,1,1,1,1

B) Sumo Deadlift
185 x 5; 225 x 4; 275 x 3; 315 x 2; 365 x 1

C) Lunge onto 6" block
Bodyweight + 32kg x 10, 10, 10, 10

D) Reverse Hypers
180 x 10, 10, 10, 10

E1) Janda Sit-Ups
Bwt x 5, 5, 5, 5

E2) COC Grippers
T x 5; 1 x 5; 1.5 x 5; 2 x 1, 1, 1 (Strap holds w/ 2.5 lbs)

Notes:

Not bad. Felt pretty beat up, but did the workout anyway. Not bad. Gives me an excuse to eat a lot of food. :)

[Matt V]

Got sick this weekend. Back in the groove today.

Workout 4-6-09
Time: 9:00AM
Location: The VPC

Warm Up

A1) Kettlebell Press
32kg x 1,2,3,1,2,3,1,2,3

A2) Pull-Ups
Bwt (234) + 18 lbs x 1,2,3,1,2,3,1,2,3

B1) Cuban Press
45 x 8, 8, 8

B2) Neck Extension w/ Harness
+25 x 15, 15, 15

C) Curls
55 x 12, 65 x 10, 75 x 8

Notes:

Really got through the routine quickly. Would rather have been pulling deadlifts as planned, but my back doesn't like early morning workouts, and I've been injured enough to know my limits...usually.

[Matt V]

I think my last post got deleted. Lifted on Wednesday, threw on Thursday.

Workout 4-12-09
Time: 12:00PM
Location: The Park

Warm Up

A) 56 WFD
Single turns x 5
Double turns x 10

B) 28 WFD
Single turns x 2
Double turns x 10

C) 16lbs Stone
South African x 10

Notes:

Good Easter throws workout. Caught most of it on tape. Got a lot of video to analyze between now and Sunday. Will try to get in 1 or 2 workouts before then. Can't wait for Loch Norman!

[Matt V]

Competed in the Loch Norman Games on Sunday! Signed up as a B, but got bumped into the A's ... again. I knew it was going to be a long day, but I felt good and got ready.

Stone

Anyone who has been to Loch Norman knows the rock is a big, ugly, meteorite-looking thing. I could not get a handhold and could not spin with it. Got a lousy 29'6" and hung my head in shame.

56 WFD

Got it started right with a 23+ throw. I managed a 24'8" for a new PR on my second, which I didn't realize until I got home. Only got credit for 23'7" on NASGA, oh well. I think if I could have gotten more lift on this, I would have added feet, not inches.

28 WFD

This felt very light and the movement felt clean. A check of the photos indicates that I wasn't blocking myself out the way I usually do. Again, not much lift but had two 50+ throws, which was a first. Got credit for 51'3", which is very good for me.

Heavy Hammer

I am not good at this event, but managed two throws over my PR. 63'1" and 63'2". I'll take the PR, but I need a lot of work here.

Caber

The caber was a solid, stick that should have been easy, but ran into trouble. I pulled a little late on the first, got credit for 50. My foot slipped when I planted on the second, and I had to bail out. The stick got wobbly on the third and I lost it. Very dissappointing when you know you could have turned it.

Sheaf

Big expectations here after only managing 18' with the 20 pound bag last year. Went 16', 18', 20' on the second attempt, and 22' on the second for another PR. Hit the bar at 24', but not really close. Very happy with this. Under the same circumstances, a 16-lbs bag would have been flying.

WOB

Did not expect much at the end of a long day, but a big surprise lay in store. Hit the opener at 11' on my first try, then blasted a new PR by clearing 12' on the first try. After chasing 11 for so long, this felt very good. There was even a moment when I though 13' was going, but video review shows that was hitting the bar with the handle. Still, this was a GREAT way to finish off the day.

11th overall, but am I dissappointed? Now that I think about it, no. I want to get better, I want to be the best thrower I can, and I need to be around throwers who are better than me in order to grow. Here's 'til next time!

[Matt V]

Nope, not dead, just lazy.

Workout 4-27-09
Time: 7:00PM
Location: The VPC

Warm Up

A) Push Press
135x3, 170x3, 185x3,3,3

B) Front Squat
135x3, 170x3, 185x3,3,3

C) Power Shrug
135x5, 185x5, 225x5, 275x5, 315x5

D) Good Morning
135x6,6,6

Notes:

Got a set of the Sorinex ACME 2008 racks!

http://store.sorinex.com/ACME_2008_Adjustable_Stand_p/acme-2008.htm

I'm still missing some components, but I still had to try out the new gear. Once I get everything in, I'll post a full report.

I did a lot of exercises that I haven't done in nearly a year. And while I'm pretty weak, I have the basics of a home gym now, and that should change.

[Rory]

An ACME rack!?

I'm jealous!

[Roger Crazy Wolf]

You gotta be careful with those ACME racks ... lest you forget what happened to Wile E. Coyote.

[Matt V]

Rory - Thanks dude. It's a nice piece of equipment. Easy to disassemble and store, but brute strong.

Roger - :D Good call! In the ACME catalog, 'squat stands' are between Rubber Band (Giant, Novelty) and TNT. Not unexpectedly, many of my workouts resemble ol' Wiley chasing the roadrunner.

[Matt V]

Firehouse Games - Knoxville, TN 5/2/09

Made the long roadtrip out to Knoxville to compete on Saturday. Definitely worth it. Thanks to the Bean brothers for setting everything up, to Jazzy for helping rebuilt the sheaf towers (3x), and to the competitors who came out in the rain for some good fun.

We did all 9 events, which was a first for me. I was pretty cooked the next day, but the throwing went really well.

Sheaf

Everyone here knows what throwing a wet sheaf is like. The bag was relatively new and tight, so it still came off the fork nicely. Despite the conditions, I tied my PR at 26', with a respectable effort at 27'. If the bag had been dry (and 16 lbs!), I'm sure I would have blown past the old mark.

WOB

I was worried about the mushy ground, but made 10' and 11' easily. I left 12' out in front twice, before scraping it over on my third. This tied the PR I set at Loch Norman two weeks ago. I was very happy to prove that 12' was not a fluke and took 3 potshots at 13'.

Braemar Stone

The stone that Bean produced was a heavy, oval monster. But it was smooth, so it was easy to find a handhold. I managed 26'+, and walked away happy to get a mark in this event.

Open Stone

Great rock, poor performance. Nice, tight, squarish stone with great texture. I didn't trust my South African in the mud, so it was shuffle time. I tried a standing throw on my first, and STILL fouled over the trig. It was a shame, because it was probably my furthest put. Ended up 33'+. Ugh.

56-WFD

I was nervous due to the conditions, but got one over 23' anyway. I think once I can figure out how to get some lift during my release, I'll be able to add a few feet to that figure.

28-WFD

49', nothing special. I didn't fall down, so that's a bonus.

22-lbs Hammer

Did not have any expectations of a good result. Yet, somehow I manage to break my PR by over 4' with a 67'+ throw. I was very happy with this, since I haven't been able to make any progress with the hammer. No spikes for the record, just turf shoes. I think I need to make and start practicing with hammer boots

16-lbs Hammer

Coming off the heavy hammer PR, I was fired up for the light hammer. My PR from a year previous was 75', which I smashed on the first throw. My second landed in a different zipcode than my PR, at 89'7". I was absolutely pumped.

Caber

Good solid stick. Very turnable, but I was spent. The first slipped out of my hands during the pick (thanks mud). The second was a 2:30, and the third was headed for a perfect 12:00, but I ran out of gas and wound up with 80-odd degrees.

Notes:

Finished second in the B's behind Adam Sizemore, who threw some very big numbers. No shame there. I finished one point ahead of Freddie Bailey, who is a very respectable thrower and a very good competitor, always willing to help out and make everyone else better. Thanks Freddie. He also launched a BIG 28'+ in the 56 WFD!

I think this is the conclusion of my "B" career. I got a win under my belt in Roanoke, and while it is tempting to collect more hardware, I need need to cowboy-up and jump into the A's. First stop, Mint Hill in three weeks.

[Matt V]

Workout 5-4-09
Location: University of Maryland Student Rec Center
Time: ?

Warm Up

A) Hammer Drills with med ball

B) WFD drills with med ball

C) Open Stone drills

D) Clean Grip Snatch
up to 135x3

E) Power Clean
up to 205

F) Suitcase Deadlift
135x5,5,5

G) Hammer Machine Shrugs
up to 500x10

H) 3" Bar Curls :D
55x10, 65x10, 75x6

Notes:

Trained with a old college roomate at UMD's facility, which is really nice. I don't think the students realize it. Did some drills on the raquetball court and then played the role of meathead in the weightroom. They have every imaginable machine, including the Hammer Strength Deadlift, which is perfect for shrugs. The 3" Big Fatty bar was a real treat. Did a bunch of curls, using a eagle-talon-death-grip. I think I need a fat bar for my garage. Lots of fun in DC followed by lots of eating.

[Matt V]

Workout 5-9-09
Location: The VPC
Time: 7:00PM

Warm Up

A) Floor Press
135x5, 185x5, 205x5, 225x5

B) Push Up Drop Sets
Bwt+10 x ARAP then Bwt x ARAP (two rounds of two sets)

C1) Bodyweight Row
Bwt (240) x 12, 10, 8, 6

C2) Cuban Press
45 x 6, 6, 6, 6

D1) Neck Extension w/ harness
25 x 20, 27.5 x 15, 30 x 10

D2) 2.5" Wrist Roller
+10 to failure x 3 sets

Notes:

Just some general bodybuilding. The floor presses are something new. They're pretty tough, but I expect the weight to go up quickly. I haven't really done any bench presses in a while. I think I'm beginning to prefer overhead stuff anyway.

[Matt V]

Workout 5-12-09
Location: The VPC
Time: 8:00PM

Warm Up

A) Kneeling Jumps
Bwt x 3, +10 x 2, +25 x 1
Bwt x 3, +10 x 2, +25 x 1

B) Deadlift from Knee Height
135 x 5, 225 x 5, 315 x 5, 405 x 5, 455 x 4

C) Step-Ups w/ Kettlebell
Bwt x 5, +18kg x 5, +24kg x 5, +32 x 5 (per side)

D) Reverse Hypers
180 x 10, 10, 10, 10

E) Kettlebell Windmill
24kg x 5, 5 (per side)

F) Kettlebell Slingshot
24kg x 15, 15

Notes:

The kneeling jumps went well, even though I'm heavier than before. The second wave was very good. 455 was the heaviest weight I've moved in a while. Nothing to brag about, but with every rep I was thinking about that 13' WOB that I'm chasing. Knocked out some step ups using my ACME rack, holding a single kettlebell to the side to make things unbalanced. A healthy amount of ab and back work followed.

Mint Hill is coming in two weeks, and I plan on being ready.

[Matt V]

On Friday, May 16, my fiancee and I were in my truck when we were hit from the rear by a drunk driver. Fortunately, our injuries were not life-threatening. If we had been struck from any other direction, I'm convinced it would have been a different story.

'Friends don't let friends drive drunk' isn't just a slogan...




Workout 5-18-09
Location: The VPC
Time: 8:00PM

Warm-up

A) Hang Clean-Grip Snatch
45 x 5, 95 x 5, 105 x 5,
115 x 5, 125 x 5, 135 x 5

B) Squat
135 x 10, 170 x 8, 185 x 6, 205 x 4, 225 x 2

C1) Reverse Hyper
90 x 18, 18

C2) Neck Extension w/ Harness
+25 x 20, 20

Notes:

I am a hurting puppy for obvious reasons :( , but I'm also stubborn. I've been taking muscle relaxers, pain medicine, using my foam roller, and doing all sorts of joint movements. I'm far from 100%, but I can move normally again. I used straps, but the snatches went well, and I used my new ACME 2008 rack for some light squats. After that, it was some light neck and low back work, in order to get some blood in the two areas that suffered the most from the crash.

I still intend to throw at Mint Hill on Saturday. My last contest in the B's, whether I win or lose. With a little luck, I think I have a chance. :)

[Matt V]

I report to you as winner of the B division of the 2009 Mint Hill Highland Games. :D The games were a lot of fun, with good competition despite not-so-good weather. Thanks to everyone who came out, threw, or otherwise participated.

WOB

My back was still sore from the accident, and I was nervous going into the first event. 10' was easy, but 11' was more of a struggle than I expected. I failed 3x at 12' to end my run. Video review showed that I had enough height, but my trajectory was off. I was dissappointed, but shouldn't have been.

Sheaf

Almost wrecked my day. I gambled and waived both 18' and 20'. Came in at 22', and missed badly on my first two attempts. Do-or-die on the third and I cleared nicely (whew!). Heavy rain interrupted the session, fortunately we hid the sheaf under a chair. When throwing resumed, I cleared 26' for second place. Tied my PR.

Stone

The now-muddy field did not do much for my confidence, so I opened with a standing put that went well. I followed by a south african which earned me a new PR and the event win with 35'6". This was two feet further than my previous PR, set with the same exact stone. I was very excited, considering that I've never finished higher than 4th in this event.

56 WFD

After wolfing down a big lunch for ballast, I fought through the mud for a dissappointing 21'+. Fortunately for me, few of my competitors fared any better.

28 WFD

These felt good. My release was early and low, but despite lift issues, I managed a hair under 50', which was more than I expected. I think a breakthrough is going to happen soon in this event, I can feel it.

Caber

Nice stick for the B's. Light, long and stable. Got good control on all three tosses. Notched a 12:30 and 12:00 before running out of steam on the third.

Heavy Hammer

Completely hit the wall here. Opened with 55' and improved to 61' before a FUBAR third. Just never found the rhythm here.

Final:

Very, very happy with the win. Despite getting a wreck that totalled my car, and not training for a week, I had enough when it counted. I'll miss my friends in the B's, but I'm looking forward to the challenge before me. After a year and half of competition, I'm moving to the A's, and not a moment too soon. Heck, I might even be ready for Goergen vs. Vargochik, Part II - The Rematch. :D

[Matt V]

I'm back and hungrier than ever...

Workout 5-29-09
Time: 3:00PM
Location: The VPC

Warm-up

A) Overhead Squat
95 x 3, 115 x 3, 135 x 3 x 8 sets

B) Pull/Shrug from rack
135 x 5, 185 x 5, 225 x 5
275 x 5,5,4

C) Kettlebell Swing
24kg x 10 x 5 sets

D1) Neck Extension w/ harness
25 x 20, 20

D2) 2" Wrist Roller (Flex + Ext)
35 x 3+2, 2+2

Notes:

Just some general training. Now that I've graduated to the A's, I want to prove that I belong. The Clover games are in two weeks, and it is time to put in some training. :cool:

[Matt V]

Workout 6-1-09
Time: 7:30PM
Location: The VPC

Warm Up

A) Press off Rack
45x10, 95x5, 115x5, 135x5
155x3,3,3

B) Squat
135x10, 185x8, 225x6, 275x0, 135x15 (wide stance finisher)

C) Reverse Hypers
180 x 12,12,12

D) Curl
45x10, 70x8, 95x6

Notes:

More basic lifting. I really like my new ACME 2008 rack.

When I compare my strength levels to the other guys in the A division, I am definitely weak. :( But my squats and presses are improving quickly. I believe that if I can get my strength levels back to where they were before I hurt my back, combined with improved throws technique, I will be competitive. I may be a bottom-feeder for a while, but I'll keep coming back until I reach the top. Count on it. :cool:

[Matt V]

Workout 6-3-09
Time: 5:00PM
Location: The VPC

Warm Up

A) Squat Snatch
45x5; 95x1,1; 105x1,1; 115x1,1;
125x1,1; 135x1,1

B) Olympic Squat
135x8, 185x5, 225x5

Notes:

Short on time. Just the basics. My flexibility is pretty bad, but my second snatch with 135 was quick and solid.

[Matt V]

Most of my friends were competing on Saturday, and I had to work. :mad: Got some agression out in the weightroom.

Workout 6-6-09 (In memory of Charles Schultz, let us not forget the D-day Invasion - 6/6/1944)
Time: 10:00PM
Location: The VPC

Warm Up

A) Push Press behind Neck
95x3, 115x3, 135x3, 160x3
185x3, 205x2+0

B) Bottom Position Front Squat
95x5, 135x5, 185x1, 225x1, 245x0, 225x1

C) Romanian Deadlift
135x6, 185x6, 225x6, 275x4

D1) Hanging knee raise
Bwt (240) x 10, 10

D2) Curl
75 x 10, 10

Notes:

Not a bad workout. Even with only 2 workouts per week, I'm maintaining my strength. My overhead strenth is lacking, but it is coming back now that I have a rack.

The bottom position front squats were a challenge. It is a slow exercise that I wouldn't normally recommend for a thrower, but I think that I if I pair it with a speed-based squat movement, it will help me overcome some weak points.

[Matt V]

Workout 6-8-09
Time: 10:00PM
Location: The VPC

Warm Up

A) Floor Press
95x5, 135x5, 185x5, 225x5, 245x3

B) Zercher Squat from Bottom position
45x5, 135x3, 185x3, 225x3, 250x3

C) Cuban Press
45 x 8,8,7,6

D1) Side Plank
Bwt (240) x 30sec x II

D2) Reverse Hyper
180 x 12,12

Notes:

I'm not the mayor of Zercherville, but I am now a resident.

Thanks to watching too many Craig Smith videos, I tried my hand at the zerchers today. Doing them from the bottom is a serious test of back strength, even though it is more of a squatting movement. Keeping your arch is like doing an isometric good-morning and a front squat at the same time. After the first few sets, your elbows quit complaining, and you only worry about being broken in half.

I have a new found appreciation for feats like Smith going 605x1, and Frasure locking out 1001. :eek:

Excuse me, I have to tend to my bruises...

[Matt V]

Feis Chlobhair, Clover SC

6/13/09

Made my first official foray into the A division. While I've been stuck there before (at Loch Norman, twice), this was my first splash. Well, more like a ripple...

It was damn hot out there. Anyone who's ever been to Clover will understand. Thanks to Scott M, and all the other volunteers who kept us hydrated.

Open Stone

Very smooth 16/17 pound stone. Had to be rescued from the drainage pond after Jeff C had a practice throw go awry. I could not find a grip on the rock, but was satisfied with a 34'3.5". I think with some more lift, I could have added significantly to that.

56 WFD

My form was embarrasing. Frisbee-tossed one out to 23'5" and hung my head in shame. A lack of practice showed, as my footwork was horrible. Had to ask for a restart on the third throw.

28 WFD

Ugh. Same bad footwork as on the 56, just faster and sloppier. How I got 48'6.5", I'll never know. I need to completely re-learn the weight for distance events.

Heavy hammer

Started off with a 66'4", which I was very happy with. Followed with two sloppy, shorter throws, which was a let down. I think I'm slowly starting to learn this event, however.

Caber

Holy $#!%. Welcome to the big leagues, kid. Somebody hauled out the "AA" super stick. A short (18') stick that was heavier than anything I've tried before. Someone entered it into NASGA as 130, but at the game someone said it weighed 140+. When Dan McWhorter says it's heavy, you better believe it. Fortunately it had very little wobble, and I managed a 70-deg attempt without tearing a bicep. My caber skills are improving, and I think my new technique is going to pay dividends down the road.

Sheaf

Finally, and event where I wasn't embarrassed. Marched through 22', 24' and 26' before running out of gas at 28'. Just didn't have enough snap after a long day in the heat. I think that, if I had made a few changes, I could have gotten that 28'.

WOB

Thank goodness that Drum Murray let us start at 11'. That was the only height I cleared. I had at least one attempt at 12' that was high enough, but left it out front. I could not get my legs into the motion. Back to the drawing board.

All around it was a very good experience. Ryan McDougal was en fuego. Remember that name. All the A's were nice guys, I just need to step up my game.

[Matt V]

Workout 6/16/09
Time: 7:30PM
Location: The VPC

Warm up

A1) Kettlebell Clean & Press
24kg x 1,2,3,1,2,3,1,2,3,1,2,3

A2) Pull-Up
Bwt (238) x 1,2,3,1,2,3,1,2,3,1,2,3

B) Kettlebell Swing
24kg x 5 sets of 30 seconds [30 rest]

Notes:

Since I have three months until my next scheduled Game, I'm taking the time to get back in shape. Bloating up to 240 was fun, but probably not healthy. It's time for some short rest, intervals, and clean eating. :)



Workout 6-18-09
Location: The VPC

AM Workout

A) Deadlift
135x1, 185x1, 225x1, 275x1, 315x1, 365x0

Notes:

Short kinda-heavy workout, just to keep me from wasting away while I'm losing weight. 365 would not have been a problem, but it slipped out of my hands at knee height.

PM Workout

A) VO2 Max Kettlebell Snatches (15 sec work, 15 sec rest)
16kg x 5 minute cycle

Notes:

Effective, but like all good conditioning protocols, pretty miserable. The goal is to work up to 20 minutes, then increase the load.

[Matt V]

Workout 6/20/09
Time: 7:30PM
Location: The VPC

Warm up

A1) Kettlebell Clean & Press
32kg x 1,2,3,1,2,3,1,2,3

A2) Pull-Up
Bwt (238) x 1,2,3,1,2,3,1,2,3

B) Kettlebell Swing Intervals [15s on, 15s off]
24kg x 2 min <60s rest> 2 min <60s rest> 1 min

Notes:

Even at 8:00PM it was sweltering in the old garage. The presses and pull-ups were easy, but I was sweating like a pig and kept losing my grip. I need more chalk! The intervals were miserable, but they're what I need to be doing to get my conditioning back up to par.

[Matt V]

Workout 6-22-09
Location: The VPC

AM Workout

A) Kneeling Ab Wheel
Bwt x 5, 5

B1) Deadlift
135x1, 185x1, 225x1, 275x1, 315x1, 365x1

B2) Push-Ups
Bwt (236) x 10 x 5 sets

Notes:

This was over pretty quick. Added some ab wheel work, and did a few push ups in between deadlifts to keep the heart rate up. 365 was pretty easy, beltless.

PM Workout

A) VO2 Max Kettlebell Snatches (15 sec work, 15 sec rest)
16kg x 6 minute cycle

Notes:

Wore a pair of work gloves. Hard on the grip, but easy on the calluses. As I noted before, it is pretty miserable - like running. However, I noticed that the misery plateaued at about minute four. Knowing that it will not get any worse helps keep you going. I am modifying my goal time to 10 minutes, keeping in line with the USSS Snatch Test that kettlebellers use. Once I go 10 minutes 15on/15off, then I'll move to the 24kg bell.

[Matt V]

Workout 6/20/09
Time: 7:30PM
Location: The VPC

Warm up

A1) Kettlebell Clean & Press
32kg x 1,2,3,1,2,3,1,2,3,1,2,3

A2) Pull-Up
Bwt (235 + 10) x 1,2,3,1,2,3,1,2,3,1,2,3

B) Kettlebell Swing Ladders [30s rest]
24kg x 2,4,6,8,10,2,4,6,8,10

Notes:

Basic stuff. The Swing ladders were pretty rough. I taxed my system pretty good, and left an excellent sweat angel on the platform when I was done.

[Roger Crazy Wolf]

Kind of like this?

http://www.mikesgym.org/gallery/galleryDisplay.php?show=image&imageID=232

[Matt V]

Yeah, like that, only more in the shape of a fat kid... :D

[Matt V]

Workout 6/26/09
Time: 2:30PM
Location: The VPC

Warm up

A) Snatch
45 x 5,5; 95 x 1,1; 105x1,1; 115x1,1; 125x1,1; 135x1,0,1,1,0,1,1

B) Sled Pull/Drag
150 x 100'/100' x 4 sets

Notes:

Wanted to do some regular weight-lifting, rather than the kettlebell snatches. Started to find the groove near the end of the session. I have to reprogram my legs to bend after the pull. Felt guilty about ducking the kettlebells, so I broke out the sled and suffered in the heat. :)

[Matt V]

Workout 7/5/09
Time: 9:00PM
Location: The VPC

Warm Up

A1) Squat
160 x 5 x 10 sets

A2) Pull Ups
Bwt (235) x 3 x 10 sets

Notes:

Took two good weeks off. Under a lot of stress between work, school, and wedding plans. Missed Summer Stong II thanks to work, so I have not been in a good mood. Oh well, that's life, right? Decided to get my sore on and did a pretty good volume of light squats. I'm gonna keep pushing the squats and pull-ups this month, before switch back to some regular weightlifting.

[Matt V]

Workout 7/7/09
Time: 9:00PM
Location: The VPC

Warm Up

A1) Squat
170 x 5 x 10 sets

A2) Pull Ups
Bwt (235) x 3,4,3,4,3,4,3,4,3,4

Notes:

I ain't got time for soreness. Another 10 sets please.

[Matt V]

Workout 7/18/09
Time: 7:00PM
Location: The VPC

Warm Up

A) Front Squat
45 x 10
135 x 5
150 x 5
170 x 5
185 x 5

B) Bulgarian Split Squat
Bwt (236) x 12, 12, 12 (per side)

C) Suitcase Farmer's Walk
32kg x 200' x 2 sets per hand

Notes:

I've been away from the weights for too long. Got jello-legs after the split squats. Kept the weights light, and focused on the range of motion. The walks hit the grip, lungs, and woke up the old obliques.

[Matt V]

Workout 7/20/09
Time: 7:00PM
Location: The VPC

Warm Up

A) Press off Rack
45 x 10, 120 x 5, 135 x 5, 150 x 5

B) Shrugs
135 x 12, 185 x 12, 225 x 12, 275 x 9

C) Bodyweight Rows
Bwt (236) x 12, 10, 10

D) Close Grip Presses in Rack (1" above head)
95 x 13, 11

E) Hanging Knee Raise
Bwt x 12, 12, 12

Notes:

Just some general bodybuiding. One main lift and some accessory stuff. The rows were harder than they should have been. For the rack presses, I raised the pins of my rack to head height and used a 12-14" grip, elbows out. Murder on the triceps.

[Matt V]

Workout 7/22/09
Time: 9:30PM
Location: The VPC

Warm Up

A) Snatch Grip Deadlift
135 x 5, 195 x 5, 225 x 5, 255 x 5

B) Plate Bear Hug Carry
70 x 200' x 3 sets

C) Full Contact Twist
25 x 6,6,6 (per side)

D) Reverse Hyper
180 x 10, 10

Notes:

Still trying to hit one main lift and some accessory work. Also, I'm trying to incorporate more carries/strongman work into the routine. Need some of that farmboy strength. Starting pretty light, but I don't need any more injuries.

[Matt V]

Workout 7/25/09
Time: 9:30PM
Location: The VPC

Warm Up

A) Front Squat
45 x 10, 135 x 5, 155 x 3, 175 x 3, 200 x 4

B) Bulgarian Split Squat
Bwt (236) + 50 x 10, 10, 10 (per leg)

C) Uneven Kettlebell Farmers Walk
32kg + 24kg x 200' x 3 sets

Notes:

Second week of the new program. So far so good. Doing farmer's walks after lots of squats is pretty taxing (even if it is light!).

[Matt V]

Workout 7/27/09
Time: 7:00PM
Location: The VPC

Warm Up

A) Press off Rack
45 x 10, 120 x 3, 140 x 3, 160 x 4

B) Shrugs
225 x 12, 12, 12, 12

C) Bodyweight Rows
Bwt (236) x 12, 10, 9, 7

D) Close Grip Presses in Rack (1" above head)
95 x 10, 10, 10

E) Full Contact Twist
+25 x 6, 6, 6 (per side)

Notes:

Pretty decent. Knocked out an extra rep on the final set of presses, then did some bodybuilding accessory stuff for volume. Looking forward to having a day off of work to go throw.

[Matt V]

Workout 7/29/09
Time: 9:30PM
Location: The VPC

Warm Up

A) Snatch Grip Deadlift
135 x 5, 185 x 3, 210 x 3, 240 x 3, 275 x 3

B1) Reverse Hyper
180 x 12, 12

B2) Hanging Knee Raise
Bwt (235) x 12, 12

Notes:

Got off work late. Hit my target weight in the snatch DL's, but ran out of time during the accessory work. No big deal. Hopefully some throwing tomorrow! :)

[Matt V]

Whew, what a weekend!

Saturday August 1:

Drove up to Hickory do some throwing. Got to practice under the watchful eye of Jeff Crouch and Scott Medlin. Trained all of the heptathalon, minus the caber. It was a bummer to miss out on caber tips from The Man, but I got a lot of feedback on everything else.

The highlight was attempting the spinning WOB, which was interesting to say the least. My timing was horrible, but the guys generously credited me with clearing 10'. I think there is potential here, one I learn how to use my legs.

After melting in the August heat, Crouch manage to rip some BIG throws with the 20-pound sheaf, and the heavy hammer. You heard it here first.

Good times.

Sunday August 2:

Because I'm a sucker for punishment, I hauled my aching bones down to Sorinex HQ and took another beating at the hands of Bert Sorin. But who better to teach the mysteries of the stone put?

Warm Up

A) Standing Stone Throw w/ 22 lbs D-Ball (http://store.sorinex.com/22lb_Braemer_D_Ball_Med_Ball_p/db-22lb.htm)
Lots!

B1) Push Press w/ 6" Log Bar (http://store.sorinex.com/6_Log_Training_Bar_w_Parallel_Handles_p/log-6-p.htm)
51x5, 141x3, 161x3,3, 181x1, 191x1, 201x1

B2) Trap Bar Pull (from knee) w/ This (http://store.sorinex.com/Sorinex_45lb_Diamond_Bar_p/dbar-1.htm)
135x4, 225x4, 315x4, 405x4, 455x4, 500x1

C) Playing with assorted Sorinex toys

Notes:

Really got a chance to dissect the stone. Now I just have to put it into practice.

Lots of talk about throwing, lifting, and life. Great stuff.

People pay big money for a weekend like this one, and all it cost me was a few bucks in gas money.

Bert, Jeff, Scott - Thank you all!

[Bert Sorin]

It was great to have you here Matt, come back any time! Keep workign with the stone, you are getting it!

[Matt V]

Thanks Bert!

Workout 8/06/09
Time: 8:00PM
Location: The VPC

Warm Up

A) Front Squat
45 x 10, 95 x 5, 115 x 5, 135 x 5

B) Press
45 x 10, 95 x 5, 105 x 5, 115 x 5

C) Shrugs
135 x 12, 185 x 12, 225 x 12

D) Sled Drags
80 x 200' x 4

Notes:

This is scheduled to be a recycling week - low percentages, easy lifts, etc. :( I had to miss my scheduled front squat workout, but I figured I could just do it on the same day as my press workout since the weights were so light. I know backing off is part of the game, but I can't wait until the next cycle.

[Matt V]

Anyone who actually reads this knows that, for me, days off of work = throwing!

Workout 8/9/09
Time: 12:00PM
Location: The park

Warm Up

A) Stone (16 lbs)
Standing x 5
Open Stone (South African) x 10

B) WOB
Standing x 5
Sidewinder x 4

C) 28 WFD
Line drills x 6

Notes:

It was about 147 degrees out on the field, but I need the practice. I was eager to see if anything from last weekend stuck with me.

The stone went well. I think the key is to just drill one thing at a time until in becomes automatic, then move on. So I focused on pushing the hips through on the standing puts and keeping wrapped during the open stone. Had a 3-attempt mini contest with myself, and put all three in the 36-38' range, any one of which would have been a new PR. I feel a breakthough coming soon.

The WOB went well, but I need to focus on really getting my hips down and forward. Spent some time working on my 'Trebuchet', then heaved a couple in sidewinder fashion - just trying to lay the groundwork for future spinning.

[Matt V]

Workout 8/11/09
Time: 7:00PM
Location: The VPC

Warm Up

A) Snatch Deadlift
45 x 10, 135 x 5, 160 x 6, 185 x 5

B) Ab Wheel Rollouts (knees)
Bwt (235) x 6, 6, 6, 6

C) Reverse Hypers
180 x 15, 15, 13

Notes:

My recycling week closes with a pulling workout. The back felt good after I was done. The cycle resumes later this week with 5's and a new and improved set of accessory exercises.

[Matt V]

Workout 8/11/09
Time: 7:00PM
Location: Athlete's Arena!

Warm Up

A) Hurdle Hops
30" x 3, 32" x 3, 34" x 3, 36" x 2, 38" x 1

B) Trap Bar Deadlifts
135 x 5, 225 x 5, 315 x 5, 405 x 3

C) Pullups on 2" Bar
Bwt (234) x 5, 5, 5

D) Turkish Get-Ups w/ Kettlebell
35 x 1, 45 x 1, 55 x 1 (per side)

Notes:

Took my brother down to the Arena to see what all the fuss was about. Had a blast, got some decent training in, and caught up with the elusive Goergen.

Bonus: Got to watch Rich Williams put on a show. He took a series of very serious tries at 260 (!) on the Rolling Thunder handle. :eek: He moved the stack, but just could not get the plates to clear the ground. Later on, he inclined 315 until somewhere north of 15 reps, he decided it was too easy and moved on. Welcome to Williams country...

[Bert Sorin]

Matt,
i hope you are enjoying your new Trap Bar!!!! Sorry I missed you.
Bert

[Matt V]

Epic day. Ryan AKA Leonidas made his triumphant return to the VPC gym from South America. Nearly managed a one-arm chin during the warm-up (!). Homemade meatball subs afterward, and then Green Street Hooligans (http://www.youtube.com/watch?v=EAe-1Lv1KYU).

Workout 8/16/09
Time: 4:00PM
Location: The VPC

Warm Up

A) Press off Rack
45 x 10, 130 x 5, 140 x 5, 150 x 7

B) Trap Bar Shrug
225 x 15, 275 x 12, 315 x 10

C) Chin-ups
Bwt (235) x 4 sets

D) Kettlebell Farmer's Walk
32+24kg x 200' x 4 sets

Notes:

A great day for the VPC. The prodigal son returned, and we broke in the Trap Bar (http://store.sorinex.com/Sorinex_45lb_Diamond_Bar_p/dbar-1.htm). Good results out of the new routine so far.

[Matt V]

Workout 8/18/09
Time: 8:00PM
Location: The VPC

Warm Up

A) Front Squat
45 x 10, 135 x 5, 165 x 5, 175 x 5, 187.5 x 6

B) Good Morning
95 x 10, 115 x 10, 135 x 10

C) 56-WFD winds
6 x 4 sets

D) Hanging Leg Raises
Bwt (235) x 10, 10, 8

Notes:

Good little workout, hamstrings are sore today. Am regaining my front squat form, and I expect the poundage to increase steadily. Really focusing on ascending as fast as possible from each squat.

[Matt V]

Thinking about opening the VPC up for real clients...

Workout 8/21/09
Time: 8:00PM
Location: The VPC

Warm Up

A) Trap Bar Deadlift
135 x 5, 225 x 5, 300 x 3, 320 x 3, 345 x 5

B) Lunge onto 5" step
45 x 10, 75 x 10, 95 x 10

C) Kneeling Ab Wheel
Bwt (235) x 7, 7, 7

D) COC Grippers
5 sets between other exercises

Notes:

Spent more time talking training ideas with Ryan the Footballer than actual training. Got an extra two reps on my primary lift, after that, everything else was just secondary work anyways.

[Matt V]

Workout 8/23/09
Time: 8:00PM
Location: The VPC

Warm Up

A) Press off Rack
45 x 10, 95 x 5, 115 x 4, 137.5 x 4, 147.5 x 4, 157.5 x 4

B) Trap Bar Shrug
225 x 10, 275 x 10, 315 x 10, 365 x 6, 6

C) Chin-ups
Bwt (235) x 3 sets

D) Neck Extension w/ Harness
25 x 15, 27.5 x 15, 30 x 12

Notes:

Very little energy, couldn't focus

[Matt V]

Workout 8/31/09
Time: 4:00PM
Location: The VPC

Warm Up

A) Front Squat
45 x 10, 95 x 5, 115 x 5, 135 x 4, 165 x 3, 190 x 3, 212.5 x 3

B) Good Morning
105 x 10, 125 x 10, 145 x 10

C) Plate Woodchoppers
25 x 6, 35 x 6, 45 x 6 (per side)

Notes:

Went out of town for a few days and missed some workouts. Back to it today. I just noticed that my percentages were wrong (low) last week. Felt pretty good today.

[Matt V]

Workout 9/1/09
Time: 7:00PM
Location: The VPC

Warm Up

A) Press off Rack
45 x 10, 95 x 5, 115 x 5, 137.5 x 5, 157.5 x 3, 175 x 2

B) Trap Bar Shrug
225 x 5, 275 x 5, 315 x 5, 365 x 5, 225 x 30 sec hold

C) Chin-ups
Bwt (235) x 1,2,3,4 ladder

D) Straight Arm Pullover
45 x 12, 12

Notes:

Doubled what was scheduled to be a single to end my presses. Just some bodybuilding after that.

[Matt V]

Workout 9/3/09
Time: 12:00PM
Location: The park

Warm Up

A) Overhead Stone Toss
16 lbs x 5

B) Stone (16 lbs)
Standing x 5
South African x 10
Full Spin x 6

C) 56 WFD
Single turn x 7

Notes:

A great day to have off of work. Body wasn't feeling 100%, so I kept the volume low and had some fun. Decided to try out some full spins with the stone. The first few were pretty sloppy, but the last few weren't so bad. I figure that if I can get comfortable with these, it will make the South African and 1/2 spin seem easy. Who knows, maybe I'll get to use the full spin in competition one day :D

T-minus 23 days until the Green Hill Games....

[Matt V]

Workout 9/7/09
Time: 4:00PM
Location: The VPC

Warm Up

A) Trap Bar Farmer's Walk
135 x 200', 185 x 200', 225 x 200', 275 x 150+50'

B) Rock Carry
100 lbs (?) x 200' x 3

C) Chin-ups
Bwt x 5, +18kg x 3, +24kg x 2, +32kg x 1+1

Notes:

Pseudo-strongman day with my brother. The farmer's walks were a lot of fun, and we got some good scars from the rock carries. My grip is shot right now. :)

[Matt V]

Workout 9/10/09
Time: 7:00PM
Location: The VPC

Warm Up

A1) Press off Rack
45 x 10, 95 x 5, 122.5 x 5, 142.5 x 5, 160 x 5

A2) Chin-Up
Bwt (235) x 5, +5 x 5, +10 x 5

B) Trap Bar Shrug
275 x 10, 10, 10, 10, 10

D) Ab Work
4 sets

Notes:

Not feeling 100%. Presses felt heavy, Chins were easy. I need to double the weight I'm using for shrugs. I might actually have traps then. :D

[Matt V]

Workout 9/13/09
Time: 5:00PM
Location: The VPC

Warm Up

A) Kneeling Jumps
Bwt (235) x 3, 3, 3

B) Front Squat
45 x 10, 95 x 5, 135 x 5, 185 x 5, 195 x 5, 207.5 x 5

C) Good Morning
115 x 10, 135 x 10, 155 x 10

D) Plate Woodchoppers
35 x 10 x 2 sets (per side)

Notes:

Definitely lacking energy, but made it through.

[Matt V]

Workout 9/15/09
Time: 5:00PM
Location: The park

Warm Up

A) 28 lbs WFD
15-20 throws
Line drills

B) Stone (16 lbs)
Standing x 5
South African x 10

Notes:

Felt very out of sync with the 28. Not happy at all. Cut it short.

[Matt V]

Workout 9/17/09
Time: 9:00PM
Location: The VPC

Warm Up

A1) Press off Rack
45 x 10, 95 x 5, 115 x 4, 135 x 3, 152.5 x 3, 170 x 3

A2) Chin-Up
Bwt (235) x 3, +12.5 x 3, +25 x 4

B1) Kettlebell High Pull
24 kg x 10, 10 (per arm)

B2) Hanging leg raise
Bwt x 10, 10

Notes:

Short on time, absolutely stressed out. So...pretty normal I guess.

[Matt V]

Workout 9/22/09
Time: 6:00PM
Location: The VPC

Warm Up

A) 28 WFD Strap Drills x 6

B) 56 WFD Strap Drills x 3

C) Power Snatch
45 x 10, 95 x 1, 105 x 1, 115 x 1, 125 x 1, 135 x 1, 145 x 1

D) Reverse Hyper
180 x 10, 10

Notes:

Just a little tune up before the Green Hill Games on Saturday, hosted by the board's own Billy S. Back is a little sore, but I think it will be fine. If Bert can throw with a life-threatening blood clot, I cannot complain.

A year ago, I had wrecked myself and did nothing for the three weeks leading up to this Games. Even though it rained the entire day, I won the B Division, beating some really good athletes in the process. I have my work cut out for me in the A's this year, but it is scheduled to rain again. I like my chances. :cool:

[Matt V]

On Saturday, Sept 26, 2009 was the second annual Green Hill Highland Games in Roanoke/Salem, VA. Last year I was lucky enough to win the B division over solid competition. I had high hopes for this year, and even though I did not win, it was a great time.

Weather: Rain, all day long.

Division: A

Open Stone
Used a very smooth, slightly wedge-shaped rock. Easy to hold, but hard to jam into your neck. Did three south africans, and felt like the rock was slipping each time. I should blame the rain, but video review shows that I was completely open by the time I was in the power position. Can't get much pull that way! Ended up somewhere 31'-32'

56 WFD
My warm-ups were pretty sloppy. Matched my PR on my first throw, then broke it twice. Wound up with 24'11", and wishing I had a fourth. Not bad in the rain.

28 WFD
Box was getting muddy, so I was taking it slow. Too slow. 48'+. Technically sound, but never accelerated during the spins.

Heavy hammer
No spikes, 62+. Everyone pointed out that my arms were bent severly during the winds. The rain made the handle slick, and my death grip was causing me to tense up.

Caber
18'? ~115 lbs. Good stick, only two athletes turned it. Solid, and not particularly heavy. Not much taper, and very slick. Tough to pick without slipping and fouling. Ended up with ~60 degrees, but could have done better if I had pulled faster after planting.

Sheaf
Started at 16lbs, ended up 25+. 18' and 20' were easy, but ran out of gas at 22'. Couldn't muster up a good effort on what should have been an easy height.

WOB
Smoked 10 and 11 then ran out of juice. Could only touch the bar at 12'. Review shows that was getting zero leg into the throw.

Summary:
Ended up 5th. Got beat by 4 guys who are better throwers than I am, and beat 2 guys who are also better throwers than I am. My highest placing in an A Division yet. Got to meet Beau Fay and John Collins, two very good throwers from the North VA/Maryland Area. One PR and some good lessons. Can't wait until next time. :)

[Matt V]

Workout 9/28/09
Time: 8:00PM
Location: The VPC

Warm Up

A) Front Squat
45 x 15, 135 x 5, 155 x 5, 175 x 5, 195 x 5, 215 x 5

B) Trap Bar Overhead Press
45 x 10, 95 x 5, 105 x 5, 115 x 5, 125 x 5, 135 x 5

C) Romanian Deadlift
45 x 15, 185 x 5, 197.5 x 5, 210 x 5, 225 x 5

D) Ab work
3 sets

Notes:

Decided not to take any time off, and went right into a moderately-heavy 5x5 routine. Front squats were easy, the romanian DL's were hard. I can tell my hamstrings are a weak point. The overhead press was a challenge because the the bar requires strict form, like a behind-the-neck press without the shoulder problems. I figure if I can double the weight on these lifts, I'll be in good shape.

[Matt V]

Workout 10/05/09
Time: 8:00PM
Location: The VPC

Warm Up

A) Front Squat
45 x 15, 150 x 5, 170 x 4, 190 x 3, 210 x 3, 230 x 3

B) Trap Bar Overhead Press
45 x 10, 115 x 5, 125 x 4, 135 x 3, 145 x 3, 155 x 4

C) Stiff-legged deadlift
45 x 15, 135 x 10, 185 x 8, 225 x 6, 6, 6

D) Ab work & Curls
2 sets of each

Notes:

Had to take a whole week off thanks to work and school. Back in action tonight. Body is a little beat up, but smoked last weeks weights without a problem and wrapped up with some high-rep bodybuilding to get the blood moving through the joints. Nothing ice, heat, rest and protein can't fix.

[Matt V]

Workout 10/11/09
Time: 12:00PM
Location: The VPC

Warm Up

A) Front Squat
45x15, 95x5, 120x5, 145x5, 170x5, 190x5, 215x3, 242.5x1

B) Trap Bar Press
45x10, 95x5, 110x5, 125x5, 137.5x5, 157.5x3, 175x1

C) Janda Sit-Ups / Curls
2 sets each

Notes:
Made my weights easily, should have done doubles instead of singles. Good 4-week cycle. Even working out once per week, with virtually no assistance work, I still hit my target weights. Wish I could skip the recycling week and keep going.

[Matt V]

Workout 10/12/09
Time: 11:00AM
Location: RAPID FITNESS of Raleigh, NC

Warm Up

A) Incline DB Press
50's x5, 60's x5, 70's x5, 80's x5, 90's x7

B) Paralell-Grip Chin
Bwt (235) x5, +20x4, +40x3, +60x2, Bwt x5

C) Farmer's Walk w/ Kettlebells
70(x2) x 150' x 8 sets

D) Hypers / Swiss Ball Sit-ups
2 sets each

Notes:
Worked out with my brother at Rapid Fitness in downtown Raleigh NC. Nice gym with a juice bar, locker rooms, large selection of equipment, and even a BJJ studio. No platforms, but still worth checking out if you're in the area. My brother "Leonidas" threw down a chin with 100 pounds, at a bodyweight of only 165. Not bad for a soccer player. Lot of fun. Rapid-fire kettlebell farmer's walks are a great conditioner.

[Matt V]

Workout 10/20/09
Time: 3:00PM
Location: The park

Warm Up

A) Shot Put toss (overhead & for height)
16 lbs x 10

B) Braemar Stone
16lbs x 10

C) Open Stone (glide & south african)
16lbs x 12

D) 28 WFD Line Drills with strap
5 sets x 5 turns

E) WOB
56lbs x 8

Notes:

Not a bad workout. Strapping up to the 28 was fun and fast. It is painfully obvious that I have some things to work on during the off season. Ready to close out the season with a bang (PR's?) at Hendersonville.

[Matt V]

Workout 10/22/09
Time: 3:30PM
Location: The park

Warm Up

A) Shot Put toss (overhead & for height)
16 lbs x 6

B) Braemar w/ Shot
16lbs x 10

C) Open Shot (south african)
16lbs x 10

D) 56 WFD
Single Turn x 6
Two Turn x 3
Line Drill w/ Strap - Four sets (3-5 turns each)

Notes:

More throwing fun. :D Felt like I made a little progress today. Still have a LONG way to go, but getting better.

[Matt V]

Workout 10/26/09
Time: 3:00PM
Location: The VPC

Warm Up

A) Front Squat
45x15, 95x5, 135x5, 172.5x5, 200x5, 225x6

B) Trap Bar Press
45x10, 95x5, 127.5x5, 142.5x5, 160x4

C) Trap Bar Shrug
225 x 20, 20, 18

D) Russian Twists
25 x 10 x 2 sets

E) Reverse Hyper
180 x 12

Notes:
Hit my front squat target easy, and added an extra rep. Was not feeling right with the presses, and I think I got poundage hungry.

[Matt V]

Workout 10/28/09
Time: 3:00PM
Location: The VPC

Warm Up

A) Power Clean
45x5, 135x3, 155x3, 170x2, 185x1, 205x1, 215x1, 225x0

B) Trap Bar Farmer's Walk
225 x 200', 275 x 200', 300 x 200'

C1) Sled Drag
+90 x 100' x 3 sets

C2) Rock Carry
~110 lbs x 100' x 3 sets

Notes:
The Viking was down from DC. Decided to do some unusual stuff and had a hard workout. The power cleans were ugly, something I will have to work on in the offseason. The Farmer's walk was the core of the routine. 200' is a misnomer. The street behind the VPC has a 5+% grade, so 200' means walking downhill 100' and then uphill 100'. :eek: The Viking smoked 300lbs for a full ride, setting a gym record in the process. I had to match it, or risk eternal mockery. :) The sled & rock carry was a superset, great for conditioning, but the rock has a sand-paper texture that leaves its mark on your arms.

[Matt V]

Workout 11/5/09
Time: 7:00PM
Location: The VPC

Warm Up

A) Behind the Neck Push Press
95 x 5, 135 x 4, 175 x 3, 215 x 1

B) Snatch Hang High Pull
95 x 3, 115 x 3, 135 x 3, 155 x 3

C) Step Ups
Bwt (236) + 45 x 5, 5, 5

D) Barbell Squatting Twist
45 x 5, 95 x 5, 5, 5

Notes:

Work and school and general laziness have done a number on my skills. I was not explosive, not strong and not together. Still, I am where I am and that is going to have to do at Foothills on Saturday. Its the last game for four months (at least), and I am going to make it count. There is some stacked competition this year, and I have no intention of being DFL. :cool:

[Matt V]

Foothills Games Wrap Up:

Competed in Hendersonville for the first time on Saturday, 11/7. Last game of the season, but the first one going against this board's very own Roger Crazy Wolf. Spoiler alert: I got beat down. However, he and everyone else were very helpful, and there were some great performances, including Jeff Baty chasing his own world record in the sheaf.

Open Stone:
Started the day off on the wrong foot. Fortunately, I executed a standing throw on my first. The second was a horrible south african that found me going backwards. Twisted my ankle on the third, which was held in place with tape the rest of the day.

56 WFD:
Had some great warm-up throws, then hit a mental block during competition. I must have been afraid of fouling, because I had zero aggression at the end.

28 WFD:
Better than the 56, but cautiously slow and lacking aggression.

Heavy Hammer:
Very out of sync. Two pedestrian throws and a third that was pretty average for me. I was severely lacking in speed.

Caber:
A nice, solid stick with a modest curve. The same one we used at Roanoke, but slightly drier. FUBAR'd the first by getting tacky-happy and couldn't adjust my grip. Fixed the problem and gave it two very strong pulls. Got credit for 75, but it was nearly vertical. I believe that if I had pulled just a bit sooner, or gotten a little more speed, it would have been a done deal. My best result of the day.

WOB:
Due to scheduling issues, this got pushed up a little. Almost bombed at 11' because of too much tacky. Lost two out front at 12' because it slipped out of my hand. Very dissappointing when the warm-ups were flying. I need to change how I wrap my hand for this.

Sheaf:
Was expecting great things, but just had no explosiveness. Went out at 26', which is ususally automatic for me on a dry day.

Wrap-Up:

The first thing I did when I got home was write down all the things I want to improve for next season. I had a great time all season long, and Foothills was the icing on the cake. But I'm not content to be a doormat for the other A's. I intend to put in some legitimate training this off-season, and things are gonna change. :cool:

[Matt V]

Workout 11/12/09
Time: 7:00PM
Location: The VPC

Warm Up

A) Unilateral KB Deadlift
(2x18kg) x 8 x 3 sets

B) Leg Curls
90 x 8, 8

C) Plate Abduction
25 x 10, 10

D) Prone Rows
45 x 10, 10

E) Elevated Push-Up
Bwt (235) x 10, 10

F) Airplanes
Bwt x 10, 10

G) Unanchored Sit-ups
Bwt x 8, 8

Notes:

The offseason begins in earnest by re-learning how to move. Did some simple pre-hab/bodybuilding type stuff with the simple goal of getting going again. Hit some weak points, did some stretching, and got out.

Workout 11/14/09
Time: 7:00PM
Location: The VPC

Warm Up

A) Reverse Pushups
Bwt (234) x 6, 6, 6

B) Cuban Presses
25 x 10, 10

C) Reverse Flys
10's x 12, 12

D) Unilateral KB Romanian Deadlift
9 kg x 8, 8, 8

E) Split Squat
Bwt + 50 x 10, 10

F) Reverse Hyper
90 x 12, 12

G) Planks
Bwt x 60 sec, 45 sec

H) COC Grippers
Trainer x 10, 10

Notes:

Focusing on the muscles, not the movement, making sure the right ones fire. After about two weeks of this, some stretching and foam rolling, I should be ready for Phase 2

[Matt V]

Workout 11/16/09
Time: 7:00PM
Location: The VPC

Warm Up

A) Unilateral KB Deadlift
(2x18kg) x 8 x 3 sets

B) Leg Curls
140 x 8, 8

C) Plate Abduction
25 x 10, 10

D) Prone Rows
65 x 10, 10

E) Extended-Range Push-Up
Bwt (235) x 10, 10

G) Hanging Knee Raises
Bwt x 10, 10

Notes:

Simple movement stuff again, followed by stretching and foam rolling. My ego does like the weakpoint training, but if it keeps me from falling apart later on, it'll be worth it.

[Matt V]

Workout 11/22/09
Time: 8:00PM
Location: The VPC

Warm Up

A) Conditioning Complex (95 lbs):

Deadlift
Romanian DL
Bent Row
Hang Power Clean
Front Squat
Press
Squat
Good Morning

Week 1: Perform sets of 6, 5, 4, 3, 2, 1 reps per exercise. No rest between exercises, 90 sec between sets.

B) COC Grippers
T x 10, 1 x 10, 1.5 x 5*, T x 10

*Not full closes

C2) Neck Extension w/ harness
25 x 15, 15

C3) Isometric Neck Adduction
2 sets

Notes:

Enter phase two. The body is feeling good - maybe a little too good. So its onto the complexes! I hate these, but I always feel better after I am done. The purpose here is to gain a moderate amount of conditioning back, to prepare for the severe stresses ahead. Also, body composition is an issue, so combined with a healthier diet, this should elicit some change. This phase will be brief, approximately four weeks, at which time, more traditional lifting will take over.

Also, I have the goal of closing the COC #2.5 before the season starts, and closing the #3 in 2010. Right now, I am just conditioning my hands with some higher reps, getting used to the grippers again.

[Matt V]

Workout 11/25/09
Time: 8:00PM
Location: The VPC

Warm Up

A) KB Turkish Get-Up

53 x (1,1) x 5 sets

B) Tabata Front Squats

80 x 8 x 8 (20 sec on, 10 sec rest)

C1) COC Grippers
Tx10, 1x10, 1.5x10*, Tx12

C2) Neck Extension w/ Harness
25 x 18, 18

C3) Isometric Neck Adduction
2 sets x 30 sec

D) DARC KB swings
53 x 12, 12, 12

Notes:

The get up makes for a good warm-up for this stuff, and fills in the gaps that other exercises miss. The Tabata squats were miserable :eek: , but if you are not questioning your sanity, you're not doing it right. After leaving a nice sweat-angel on the platform, knocked out some accessory training, and a few swings.

[Matt V]

Workout 11/27/09
Time: 10:00PM
Location: The VPC

Warm Up

A) VO2 Max KB Snatches
16kg x 8 minutes

B) Grip Work
2 sets

C) Neck Work
2 sets

D) Ab Wheel
2 sets

Notes:

More "why am I doing this to myself?" stuff. Even better in a freezing cold garage. I can already see a difference in the mirror and on the scale. Even the Thanksgiving bender did not throw me off track. A few more weeks of this, and I'll be ready for some bulk and power training (i.e. big eating).

[Matt V]

Workout 11/29/09
Time: 8:00PM
Location: The VPC

Warm Up

A) Conditioning Complex (95 lbs):

Deadlift - Romanian DL - Bent Row - Hang Power Clean - Front Squat - Press - Squat - Good Morning

Week 2: Perform sets of 6, 5, 4, 3, 2, 1 reps per exercise. No rest between exercises, 75 sec between sets.

B1) COC Grippers
#1 x 10, 10, 10, 10

B2) Neck Extension w/ harness
25 x 20, 18

B3) Neck Rotation Exercise
2 sets

Notes:

Even with shorter rest periods, the complex was slightly easier this week. Followed up with some low-intensity grip work and a nice neck pump. The groundwork is being laid for next season.

[Matt V]

Workout 12/04/09
Time: 6:00PM
Location: The VPC

Warm Up

A) Tabata Front Squats

75 x 8 x 8 (20 sec on, 10 sec rest)

Notes:

Short one. My conditioning must be getting better, because this time the misery peaked at set 4 :rolleyes:

[Matt V]

Workout 12/09/09
Time: 7:00PM
Location: The VPC

Warm Up

A1) KB Clean & Press
24kg x 1,2,3 x 5 ladders

A2) Pull-Ups
Bwt [227] x 1,2,3 x 5 ladders

B) KB Swing [15 sec rest]
32kg x 5 x 10 sets

C1) Anderson Neck Twist
Bwt x 15, 15

C2) Neck Extension w/ Harness
25 x 20, 23

C3) COC Gripper
Tx10, #1x10, #1.5x5, #1x10

Notes:

Still losing weight, even though I'm eating "normal" foods. Did some basic KB work, followed by some accessory stuff. The swings were hard. Not as taxing on my CV system as I expected, but my form started deteriorating when my hamstrings got tired, so I had to bag it after 5 min. Need to re-teach my hips to fire.

[Matt V]

Workout 12/14/09
Time: 7:00PM
Location: The VPC

Warm Up

A1) Kettlebell Clean & Press
32kg x 1,2,3,1,2,3,1,2,3

A2) Pull-Up
Bwt (227) x 1,2,3,1,2,3,1,2,3

B) DARC KB Swing
24kg x 10,10,10,10,10

C1) Anderson Neck Exercise
Bwt+5 x 15,15 per side

C) Neck Extension w/ Harness
27.5 x 18, 20

Notes:

Pressing strength was not bad. Despite some rusty form, the kettlebell work is coming along nicely, and my grip is improving to boot. Added some sets of five with the COC Grippers, but the cleans and swings fatigued my fingers.

[Matt V]

Workout 12/16/09
Time: 7:30PM
Location: The VPC

Warm Up including 3-part Series:

Reverse Hyper - 140 x 10, 10
Hanging Leg Raise - Bwt x 10, 10
Press Behind Neck - 45 x 10, 10

A) Press (Clean first rep) [60 sec rest]
95 x 8, 8, 8

B) Power Curl [60 sec rest]
115 x 8, 8, 8

C) Full Contact Twist
+25 x 5,5,5

D1) Anderson Neck Exercise
Bwt + 10 x 15,15 (side)

D2) Neck Extension w/ Harness
30 x 18, 18

E) COC Gripper Strap Holds
Tx3, 1x3, 1.5 as follows (5/8"):
R +10x1, +15x1, +20x0, +17.5x1
L +10x1, +15x0, +15x1, +17.5x0

Notes:

Getting a little more throws specific with the conditioning. The neck work is beginning to come along, and I expect the make big grip gains in the coming weeks.

[Matt V]

Workout 12/18/09
Time: 8:30AM
Location: The VPC

Warm Up including 3-part Series:

Reverse Hyper - 140 x 10, 10
Hanging Leg Raise - Bwt x 10, 10
Wide Stance Squat - 45 x 15, 15

A) Front Squat (clean first) [60 sec rest]
115 x 8, 8, 8

B) Overhead Squat (snatch first) [60 sec rest]
95 x 8, 8, 8

C) Kneeling Ab Wheel
Bwt x 5,5,5

D1) Anderson Neck Exercise
Bwt + 10 x 20,20 (side)

D2) Neck Extension w/ Harness
32.5 x 16, 15

E) COC Gripper
T x 5,5,5

Notes:

Light day on the grip, squat conditioning day, and some good neck work throw in. Not bad for 8:00AM and freezing cold.

[Roger Crazy Wolf]

Matt, I tried to send you a PM and I'm not sure if it got through. Let me know if you got it.

[Matt V]

Workout 12/21/09
Time: 7:00PM
Location: The VPC

Warm Up including 3-part Series:

Reverse Hyper - 140 x 10, 10
Hanging Leg Raise - Bwt x 10, 10
Press Behind Neck - 45 x 12, 12

A) Hang Power Snatch (Clean Grip) [60 sec rest]
95 x 8, 8, 8

B) Hang Power Snatch [60 sec rest]
95 x 8, 8, 8

C1) Anderson Neck Exercise
Bwt + 15 x 15, 15 (side)

C2) Neck Extension w/ Harness
35 x 14, 13

D) Janda Sit-Up
Bwt x 5,5,5

E) COC Gripper (Speed work w/ card set)
#1 x 1,1,1,1,1,1

Notes:

Trying to remember what it is like to move fast. I think my snatch technique got better as I fatigued because my hamstrings were the only thing still firing. Worked on my gripper technique this time.

[Matt V]

Workout 12/22/09
Time: 7:00PM
Location: The VPC

Warm Up including 3-part Series:

Reverse Hyper - 140 x 10, 10
Hanging Leg Raise - Bwt x 10, 10
Press Behind Neck - 45 x 12, 12

A) Trap Bar Press [60 sec rest]
95 x 8, 8, 8

B) Zercher Squat (from bottom) [60 sec rest]
135 x 8, 8, 8

C) Walking Plate Twist
25 x 8, 8, 8 (per side)

D) COC Gripper Strap Holds
Tx3, 1x3, 1.5 as follows (5/8"):
R +10x1, +15x1, +17.5x1
L +10x1, +15x1, +17.5x1

1.5 (1/8"):
R +2.5x1
L +2.5x1

Notes:

Zerchers were fun, if rough on the elbows. Could really feel the hips drive this lift, like a wide-stance kettlebell swing. Might make this lift a staple this season. The wide stance works the hips and the vertical shins make it easy on the knees.

[Matt V]

Workout 12/25/09
Time: 8:00PM
Location: The VPC

Worked out with my brother. Got a set of Fat Gripz and a #2.5 COC Gripper for Christmas! Closed the #2.5 to between 1/4"-1/2". Did some pressing and rack pulls with the Gripz on the bar. Enjoyed the extra stress on the grip.

Workout 12/29/09
Time: 7:00PM
Location: The VPC

Warm Up including 3-part Series:

Reverse Hyper - 140 x 12, 12
Kneeling Ab Wheel - Bwt x 8, 8
Press Behind Neck - 45 x 12, 12

A) Press w/ Fat Gripz [60 sec rest]
115 x 8, 8, 7

B) Zercher Lift (from bottom) [60 sec rest]
155 x 8, 8, 8

C1) Anderson Neck Exercise
Bwt + 15 x 15, 15 (per side)

C2) Neck Extension w/ Harness
+35 x 14, 11

D) COC Gripper Strap Holds
Tx5, #1x4, #1.5x3, #2 as follows (5/8"):
R +2.5x1, +5x1, +7.5x1
L +2.5x1, +5x1, +7.5x1

Notes:

Grip is coming along. I think the extra stress from the Fat Gripz will only help. Gonna keep up the abbreviate routine for another couple weeks before switching to a more intensive routine.

[Matt V]

Workout 12/31/09
Time: 7:00PM
Location: The VPC

Warm Up including 3-part Series:

Reverse Hyper - 140 x 12, 12
Hanging Leg Raise - Bwt x 11, 11
Press Behind Neck - 45 x 12, 12

A) Overhead Squat [60 sec rest]
95 x 8, 8, 8

B) Power Curl w/ Fat Gripz [60 sec rest]
95 x 8, 8, 8

C) Ab Exercises
3 sets

D1) Anderson Neck Exercise
Bwt + 25 x 18, 16 (per side)

D2) Neck Extension w/ Harness
+30 x 20, 20

Notes:

Last workout of 2009. Back was feeling fragile, so backed off the weight. The cheat curls with the fat gripz were rough on the grip, especially during the eccentric.

[Matt V]

Workout 1/2/10
Time: 7:00PM
Location: The VPC

Warm Up including 3-part Series:

Reverse Hyper - 140 x 12, 12
Kneeling Ab Wheel - Bwt x 8, 8
Press Behind Neck - 45 x 12, 12

A) Snatch High Pull [60 sec rest]
115 x 8, 8, 8

B) Front Squat [60 sec rest]
115 x 8, 8

C) Row w/ Fat Gripz [60 sec rest]
115 x 8, 8, 8

D) Ab Exercises
2 sets

Notes:

Started 2010 right with some pulls, squats and grip work.


Workout 1/6/10
Time: 4:00PM
Location: The VPC

Warm Up including 3-part Series:

Reverse Hyper - 140 x 12, 12
Hanging Leg Raise - Bwt x 11, 11
Overhead Squat - 45 x 12, 12

A) Power Curl [60 sec rest]
135 x 8, 8, 8

B) Press (clean first) [60 sec rest]
135 x 8, 6, 4

C) Row w/ Fat Gripz [60 sec rest]
135 x 6, 5, 4

D1) Anderson Neck Exercise
Bwt + 36 x 15, 15 (per side)

D2) Neck Extension w/ Harness
+35 x 17, 14

E) COC Gripper (Speed work w/ card set)
#1 x 1,1,1,1,1,1,1

Notes:

Rows with the thick grips really test your grip. It took some warming up, but was getting some good pop on the cheat curls.

[Matt V]

Workout 1/10/10
Time: 7:00PM
Location: The VPC

Warm Up

A) Power Snatch (60%) [45 sec rest]
95 x 12 singles

B) Power Clean & Push Jerk (60%) [45 sec rest]
135 x 12 singles

C) Power Shrug w/ Trap Bar
185x5, 225x5, 275x5,5,5

D) Bulgarian Split Squat (60 sec rest per leg)
Bwt (230) x 13,13,13,13,13

E) Reverse Hyper
+160 x 13,13,11,10

Notes:

New routine. Emphasis was speed pulls (and a jerk movement), followed by some repetition work for the weak points. Hamstrings are definitely weak - strength dropped off considerably in the last sets.

[Matt V]

1/11/10 - 7:00PM - The VPC

A) COC Gripper Strap Holds
Tx5, #1x4, #1.5x3*, #2x2* (*not full closes)

#2.5 as follows (5/8"):
R +2.5x1, +5x1, +7.5x1
L +2.5x1, +5x1, +7.5x1

Notes:
Duplicated the same workout tonight with the #2.5 that I did with the #2 on 12/29/09. Could be that my 2.5 is pretty soft, but I like to think I am getting stronger.

[Matt V]

Workout 1/13/10
Time: 7:00PM
Location: The VPC

COC Grippers (Light Day)
Trainer x 5,5,5,5


Workout 1/14/10
Time: 7:00PM
Location: The VPC

Warm Up

A) Kneeling Jump
Bwt (230) x 1,1,1,1,1,1

B) Olympic Squat
45x10, 135x5, 165x5, 185x5, 205x5, 225x5

C) Stiff-Legged Deadlift w/ Fat Gripz
135x6,6,6,6

D) Single Legged Calf Raise
Bwt (230) x 13,12,11,10

E) Full Contact Twist
+25 x 6,6,6

Notes:

Had to excite the nervous system with some kneeling jumps - even worse than I thought! Haven't done any regular squatting in a while. Knees were a little creaky, so I was nervous to use any real weight. The Fat Gripz are murder on pulling exercises, hence the ridiculously light weight. FCT's were fun. Really moving well on these.

[Matt V]

Workout 1/17/10
Time: 5:00PM
Location: The VPC

Warm Up

A) Power Snatch (65%) [45 sec rest]
105 x 12 singles

B) Power Clean & Push Jerk (65%) [45 sec rest]
145 x 12 singles

C) Power Shrug w/ Trap Bar
225x5, 315x5,5,5,5

D) Bulgarian Split Squat (60 sec rest per leg)
Bwt (230)+45 x 10,10,10,10

E) Reverse Hyper
+180 x 10,10,10,10

Notes:

Decent workout. Back was a little sore, but I found the groove on shrugs and am ready to move the poundage up to something worth noting. Snatches were easy. Jerks are getting better, the speed is coming back, but shoulder flexibility is lacking.

[Matt V]

Workout 1/18/10
Time: 7:00PM
Location: The VPC

Strap Holds (9/16") with COC Grippers
Tx5, 1x4, 1.5x3, 2x2*, then 2.5 for:
2.5x(1,1), 5x(1,1), 7.5x(1,1), 10x(0,0)
#3+0 x (0,0)

Workout 1/19/10
Time: 7:00PM
Location: The VPC

Warm Up

A) Press w/ Fat Gripz
45x12, 95x5, 115x5, 135x3, 150x3, 165x3

B) Dumbbell Push-Ups
Bwt (228) x 26, 14

C) KB Row
32kg x 13,13,13 (per side)

D1) Anderson Neck Exercise
Bwt+16kg x 20, 20 (per side)

D2) Neck Extension w/ Harness
40 x 15, 12

Notes:

Rotator cuffs were sore from the snatches and jerks on sunday, but the presses were easy, even with the fat gripz handles. Followed with some volume work (trying to gain bodyweight again). Neck felt stronger today.

[Matt V]

Workout 1/21/10
Time: 4:00PM
Location: The VPC

Warm Up

A) Kneeling Jumps
Bwt (228) x 1,1,1,1,1,1

B) Olympic Squat
145x5, 165x5, 185x5, 205x5, 225x5, 245x5, 275x5

C) Stiff-legged DL
135x6, 185x5, 225x6

D) Hanging Knee Raise
Bwt x 10,10,10

Notes:

Knees were making noises, but feel fine, so I bumped the weight a little. Squats were harder than they should have been, SLDs were easy.

[Matt V]

Workout 1/23/10
Time: 7:00PM
Location: The VPC

Grippers w/ Credit Card Set
Tx5, 1x4, 1.5 x 1,1,1,1,1,1

Workout 1/24/10
Time: 8:00PM
Location: The VPC

Warm Up

A) Power Snatch (70%) [45 sec rest]
110 x 9 singles

B) Power Clean & Push Jerk (70%) [45 sec rest]
157.5 x 9 singles

C) Power Shrug w/ Trap Bar
225x5, 275x5, 315x5, 365x5, 405x5

D) Bulgarian Split Squat (60 sec rest per leg)
Bwt (230)+95 x 6,6,6

E) Reverse Hyper
+200 x 10,10,10

Notes:

A little sore when I started, but everything went well. Heavy rainstorm outside and super humid.

[Matt V]

Workout 1/26/10
Time: 7:00PM
Location: The VPC

Warm Up

A) Press w/ Fat Gripz
45x10, 105x5, 125x5, 145x5, 160x3, 175x1, 185x1

B) Dumbbell Push-Ups
Bwt (229) x 27, 15

C) KB Row
32kg x 15,15 (per side)

D1) Anderson Neck Exercise
Bwt+45 x 20, 15 (per side)

D2) Neck Extension w/ Harness
45 x 10, 8

Notes:

Pressed 185 easily with the fat gripz, might have had a shot at 200. Next week is a rest week, and then another 3-week build-up after that.

[Matt V]

1/30/10 - 7:00PM - The VPC

Strap Holds [1/8"] w/ COC Grippers
Tx5, #1x4, then #1.5 as follows:
2.5x1,1; 5x1,1; 7.5x1,1
#2 as follows:
0x1,1; 2.5x0(R),1(L)

Notes:

Snowstorm and freezing temperatures. Intended to work only with the 1.5, but the third set felt so strong, I broke out the #2. If I had positioned the gripper better, would have had easy lifts on the final set.

If all goes well, I want to be bearing down on the #3 by my birthday in June

[Matt V]

2/4/10 - 7:00PM - The VPC

Warm Up

A) Kneeling Jumps
Bwt (232) x 1,1,1,1,1,1

B) Olympic Squat
145x8, 165x8, 185x8, 205x8, 225x8, 245x8

C) Stiff-legged DL
165x8, 185x8, 205x8, 225x8

D) Saxon Side Bend w/ DB
12 x 5, 5, 5

Notes:

Rest week is over and it was time to get back into it. Did kneeling jumps until I began to feel fast, a couple squats, and some SLD's.

[Matt V]

2/9/10 - 7:00PM - The VPC

Warm Up

A) Press w/ Fat Gripz (85%)
45x10, 95x5, 125x5, 145x5, 165x4+1

B) Dumbbell Push-Ups
Bwt (233) x 28, 14

C) Chin-ups [30 sec rest]
Bwt x 1,2,3 x 3 ladders

D) Full Contact Twist
25 x 5, 5, 5

D1) Anderson Neck Exercise
Bwt+36 x 20, 15 (per side)

D2) Neck Extension w/ Harness
35 x 20, 20

Notes:

Rest week streched into two thanks to school work. Got out of the groove on the presses and missed the last rep. Feeling some good soreness the day after. Feeling positive about this 3-week cycle. Ready for front squats on Thursday

[Matt V]

2/11/10 - 7:00PM - The VPC

Warm Up

A) Front Squat
45x10, 145x5, 165x5, 185x5, 205x5, 225x5

B) Romanian DL
145x8, 165x8, 185x8, 205x8

C) Janda Sit-Up
Bwt (232) x 3 sets

D) COC Gripper - Credit Card Set
#1.5 x 1,1,1,1,1,1,1

Notes:

Front squats were not hard. RDL's made hamstrings sore for days. Abs weak, grip feeling stronger.


2/13/10 - 4:00PM - The VPC

Warm Up

A) Power Snatch (65%) [45 sec rest]
105 x 12 singles

B) Power Clean (65%) [45 sec rest]
145 x 12 singles

C) Power Shrug w/ Trap Bar
275x5, 325x5, 375x5, 425x5

D) Bulgarian Split Squat
Bwt (233)+55 x 8, 75x8, 95x8

E) Reverse Hyper
180 x 8, 200x8,8

Notes:

Felt good about the workout. Did some speed work with the snatches and cleans, then hit some weak points. Grip was not a factor on the shrugs, which means the grip work is paying off.

[Matt V]

2/16/10 - 9:00PM - The VPC

Warm Up

A) Press w/ Fat Gripz (90%)
45x10, 95x5, 115x4, 135x3, 155x3, 175x3

B) Incline Dumbbell Push-Ups
Bwt (234) x 30, 16

C) Chin-ups [30 sec rest]
Bwt x 1,2,3,4 x 2 ladders

D) Full Contact Twist
25 x 6, 6, 6

D1) Anderson Neck Exercise
Bwt+36 x 20, 20 (per side)

D2) Neck Extension w/ Harness
40 x 15, 10

[Matt V]

2/18/10 - 7:00PM - The VPC

Warm Up

A) Kneeling Jumps
Bwt (233) x 1,1,1,1; Bwt+10 x 1,1,1,1

B) Front Squat
45x10, 145x5, 165x4, 185x3, 212.5x3, 237.5x4

C) Wide Stance Squats
135x18

D) Romanian DL
185x5, 205x5, 225x5, 245x5

E) COC Gripper 1/8" Strap holds
Tx4, #1x3, #1.5x2 then:
#2 + 0lbs x 1,1,1,1,1,1

Notes:

Been slack on the grip training. Everything else is coming back up.

[Matt V]

2/22/10 - 8:30PM - The VPC

Warm Up

A) Power Snatch (70%) [45 sec rest]
115 x 9 singles

B) Power Clean (70%) [45 sec rest]
155 x 9 singles

C) Power Shrug w/ Trap Bar
250x3, 300x3, 350x3, 400x3, 450x3

D) Bulgarian Split Squat
Bwt (233)+72x6, +89x6, +110x6

E) Reverse Hyper
230 x 9,10

Notes:

Felt pretty good. Changed my pulling foot spacing on the cleans the motion became a lot easier.