matso's training log

[matso]

Little background on me. I am new to strongman, I have been competing and training specifically for about in may of 08. Prior to that I have always lifted and enjoyed lifting heavy but was always supplemental to athletics. My athletic back ground is football in high school and I did track and field in college. I am a shot put, discus, and hammer thrower. With a lot of the same training ideas from throwing, I have a good base to have fun with strongman, and challenge myself again athletically. I will also be competing as a highland games athlete. I got to do my first comp. in Nov. in Jackson and won the open.

I am really going to put alot in to strongman and highland games in 09. and make the best out of it. I am excited about the chance of competing in some of the NAHA games as well.

The reason for me posting my training on here is to maybe give other people some new ideas and most importantly make my self accountable for lifting.

I have my work out broke down into 4 days of lifting and one day of events.
It is a modified west side more geared for strongman.

Day 1 (upper body Heavy) focus on grip and controlling weight.
(max effort) Log Press or BB over head from Rack------as many as it takes to 1 rep max.
pushups with blob rows in between or db row----4x10 ( five each arm)
Front/ side delt raises(blob or db)----------------4x10 each direction no stopping
Stone twists----------------------------------250lbs 4x10

Day 2 (lower body dynamic) focus on stamina and cardio ( anaerobic)
Cleans(axle or bar)---------------------------6x(5,5,4,4,3,3) increasing
hussefelt(stone or waterball)-----------------200ft x 4 time
Front squats(low)----------------------------4x8
lunges(bb or db or if feeling froggy overhead)----4x5 each leg
clean complex ( bb or axle opposite of what already been done)---pc,hc,fs,hc,pc.is one rep, repeat---- 3x3

Day off

Day 3 (upper body dynamic)(focus cardio stamina)
Log clean and press----------------------6x (8,7,6,5,4,3,2) clean each rep...i need to work on getting a rhythm.
barbell leans( take bb or axle put weight on one side and off center yourself away from the weight side and do leans to the weighted side.----4x10
pulls to bar(upside down push up angle pull to bar bar is wrapped in a towel to increase grip strength)-------4x10
pull through with band----------4x10
bench with axle-----------------4x10

Day 4 (Lower body heavy max effort (focus on strength gains)
Deadlift or squat(ME)alternate weeks----------as many as it take for 1 rep max.
romanian DL-------------------4x5
good mornings-----------------4x5
Trunk twist--------------------4x6 heavy stone 315#
stone reps---------------------315 4 sets of 60 seconds. ( no bar so lap and extend fully and down every time.)

Day 5 events----whatever everything needs improvement
event pr
Farmers--------------------330 lbs 50ft(after 240 O2 tanks for 50' dallas) in 30 sec.
tire flip---------------------900 lbs 6 flips 50 ft' in 40 sec
yoke-----------------------750 lbs 50 ft in 28 sec.
chain drag------------------650lbs 50 ft in 47 sec.
Atlas Stones----------------max stone is 380 22" to a 54" platform
" " " " -----------------series 225, 290, 315, 360, 33 sec.
" " " "-----------------reps 325x 5 in under 1min
overhead for max log--------340 (garage 1.31.09)
overhead for reps log--------260x5 1 min (dallas 08)
Overhead medley-----------245 axle 260 log 275 axle 280 log (dallas 08 31.29 sec.)

LIFTING PR current----will update as new pr is set.
over head BB---------------------410lbs
overhead log---------------------325lbs
squat(shoulder width to parallel)---685lbs---in garage with no spot, belt, rheband knee sleeves in van slip-ons)
Front squat-----------------------495lbs--same as back squat
bench ----------------------------335lbs
clean bb---------------------------375lbs straps from floor
clean axle-------------------------355lbs (8-1-08) from floor hang straps
DL max bb-------------------------610 lbs in garage
dl max in comp axle from floor--------600lbs (dallas lw pro nats hw open 2008)

Highland games marks:
open stone 16# 50' 1.5"
HWD- 31' 10"
LWD- 68' .75"
22# hammer 93' 1.5"
caber 1:15 with A caber
Sheaf 16#- 24' (spin) I have plenty of height no accuracy yet.
WOB- 14'






1/27/09
Here is my first post on this forum, I have been keeping a log on and off for about a year, more off than on. You can find it and my back ground here(http://www.marunde-muscle.com/forum/showthread.php?t=13125a)

So I have been nursing a sore lower back for two days and did not expect to do much today. This is one of the great things about having a training partner, nothing like the motivation of stealing someone's thunder.

LOG trainer:
170 x 10 clean once
170 x 5
220 x 5
240 x 2
260 x 2
275 x 2
300 x 1
325 x 1 http://www.youtube.com/user/mattso4130(vid quality sucks need a camera)
275 x 3
PR i got it locked out and started walking with it and got rid of it so I didn't walk off the platform. It felt real good and I like the new method I am using for the clean seems to expend a lot less energy. At least for me if I can get through the clean easy I will not have trouble pressing it. My training hit a PR at 270.

Atlas stones: all that I currently have is a 315 and a 250
series
315@48, 250@54, 315@48, 250@54 = 34 sec
250@54, 315@48, 250@54, 315@48, 250@54=37 sec (working on one motion)
315@60, this is the highest I have loaded or the heaviest stone to the highest platform I have done.

Pull ups
3x5
1x2 pull ups while in a pike position.

[matso]

wed 1.28.09

Last night before going to bed my girlfriend and I are watching the bravo(clean) version of Good Will hunting. This happens to be one of my favorite movies even though it has Ben Affleck in it. I realized that in some way the group of friends that Will travels with are what makes me enjoy the movie, especially Ben Affleck's character. He reminds me of a good friend that I grew up with unbelieveaBEAU. UnbelieveaBEAU is you typical country boy with loyalty of a pit bull. With these traits Beau is not a big guy by any means, or smart by any stretch of imagination. So the main scene in question is when Ben's character is in the bar and the Harvard guy comes over to embarrass him. We have had similar situations in the past that involve Beau.

While we were all living together and in school at LSU. Beau is a fighter and for being 5'6" has one of the hardest right hands I have ever felt. So we were out and Beau is talking with or at this girl( we are watching him fail from afar.) and some guy comes, up a snooty frat type, and says what we could figure out is one sentence at best. Then Beau sets his drink down and just punches this guy right in the face. This looked like one of the punches thrown in snatch. This guy is completely asleep on his feet and collapses, so we spring into action and grab beau and head out as fast as possible. When we get in the car we start asking him what the hell happened. He said things were gong good and he was already nervous talking to this "smart" girl(smart-referring to anyone in college). And this "smart" guy came up and asked him what his major was? Beau took this as a threat of things to come. Beau said yeah that question was not a big deal but, But if I responded with "I'm not in college" there would have been a moment then the guy would have said something else smart and I would have had to resort to violence anyway, cause I would not have been able to say something smart back. So i just took it where it was going before he figured it out.

So that is Unbelieveabeau in a nutshell. Most of my friends are interesting, and many more stories may come. I will use this forum as a place for whatever I want to say and document, enjoy.

[Bert Sorin]

great story Matt!!!!!!! Beau sounds pretty cool. Conversely, I actually broke up a bar fight this weekend, but the guy was not as smart sounding as Beau :) .
I watched some of GWH when it was on recently too, man, I love that movie. We have been quoting it for the last few days around work.

Do you like apples?

[matso]

1.28.09 dynamic lower

box squats: 17"

135x3
135x3+green band choked
315x3+green band choked
315x3+green band choked+red band doubled
315x3+green band choked+red band doubled
365x3+green band choked+red band doubled
415x3+green band choked+red band doubled
415x3+green band choked+red band doubled
465x3+green band choked+red band doubled<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/-PWr2y7n4So&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/-PWr2y7n4So&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>
605x3<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/ZFeD36zTESE&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/ZFeD36zTESE&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Good MOURNINGS
225x8
275x8
315x8

pull through:
green band attached to DIY HCB
3x10( its a deep burn)

SLED?
315stone for 15' the different concrete shut down my tire.
250stone for 50 completely uncool
modified my sled and added a metal bottom out of some stainless sheet
250 stone ran with it now it is to easy.. i guess ill start going for the distance, and going for speed. (im all alone, alone in my time of need.)

[matso]

1.29.09
http://i166.photobucket.com/albums/u95/coachgunna/Danza-Totally-Rules_500x500.jpg

thats what starts my day. Today is a rest day so I m sure that i will do some light(er) oly stuff just to get everything moving...

[matso]

I found this, this morning and this summarizes almost exactly how I feel about my office. Except now my office is at my house and I rarley put n pants.

Jim Wendler

"You can’t tell from the picture, but my desk used to face away from the door. This isn’t good when you spend ¾ of the day looking at porn and you work with women. While I haven’t been caught yet, I’m almost positive that most of my female coworkers would frown upon a lurid ass-to-mouth scene, so I had to switch my desk positioning so I can safely enjoy my various porn sites.

Notice the monitors. They’re the size of television sets. These allow me to hide and nap, Costanza-style, at work.

My desk also allows me to see the dreaded “walk-in customer.” I can start making some random phone calls the minute I see a Westside tee shirt. This renders me unable to pull a fat, hairy, sweaty man into a pair of briefs.
The final reason why my office is set up like this is that it makes it bigger. The bigger the office, the more important the man. Or the bigger the penis. Something like that."

[matso]

http://i166.photobucket.com/albums/u95/coachgunna/ninten.jpg

matt rhode's from elite used to be a boxer.

[matso]

1.30.09 I finished last night with a good warm up and some time stretching in the hot tub. Did some axle high pulls with doubled mini band.


so today was ME lower:

farmers pick;
200x10 tight upper back
250x5 i ham still having weird pinch in my back kinda rhomboid area.
300x1 feeling warmer and added briefs
320x1
350x1 suit
350x1 suit
370x1
390x1
400miss
400x1

pretty stoked with this i celebrated by getting in the hot tub and having a beer. mmmmm success.

didnt want to do much we have a big event training day planned.

[matso]

1.31.01

Events:
log clean and press max
200 x 4
250 x 3
270 x 2
290 x 1
300 x 1
320 x 1
340 x 1 PR this is a 15 pound PR so i was happy. http://www.youtube.com/watch?v=kl0ksPo-9Oo
350 miss pretty close but didn't want to go back for it.
http://www.youtube.com/watch?v=-OJ5qOGgaMQ


Yoke:
460@50' x 2
640@50' x 2
740@50' x 2 no drops
680@50' x 1(nothing was real fast just need more time under the yoke. This is not my knee's favorite thing to do.)

Stones:
series
225 to 60
250 to 54
290 to 48
315 to 48
380@22" diam. to 48

did the full run twice,( first four stones) first run was real sloppy almost a min to get the four, tacky got real dirty=worse than not using it.

second run of the first four were much faster, probably in the 25 to 30 sec range. one motion all but the 315.

Did the 380 out of series to 48"
did a 380 lap, again not grip due to dirt. I have to clean these things up. Does any one know any way to seal these???

My nephew also got in on the fun today.. my three year old nephew got in on the fun.
http://www.youtube.com/watch?v=jqnvhKoNIzQ

[matso]

2.3.09
I am going to change to order of my days from now on to hopefully help out with some of the low back issues I have been having due to over training. So it is going to be dynamic upper, ME lower, off or light oly, me upper, dynamic lower. Being that most of my event days are sat. or sun this way I have some time to recover from the ME lower, which seems to be beating me up more than the ME upper.

Today was a good day. Dynamic upper

Zydrunas Presses:
150x3
150+chains x3
170+chains x3
170+chains x3
170+chains x3
170+chains x3
170+chains x3
170+chains x3
170+chains x3
170+chains x3

floor press with axle:
210+ 80 in chains and doubled Red bands
5x5

blast strap fall outs:
3x10

blast strap rows:
3x10

weighted push up strip set:
12 reps with two plates on back
5 reps with one plate
3 empty

sled drags( i need to do more of this or at least running)
315 stone in sled with harness speed work. I almost puked.
3@ 50'
1@ 100' with turn @ 50'

[matso]

2.4.09 ME lower

I got my new pendlay bar in today(HD 20K powerlifting bar)great bar and great spin great feel....

Front Squats:
225x5
315x3
365x2
405x1
455x1
475x1
495x1
515x1 new PR

DL
405 till failure= 11 reps

sledge hammer on tire(i got a tire around 750# feels really heavy though.)

5 each arm x 3 set
10 each arm 1 set

POST TRAINING:
20 min hot tub( hot tub is for winners, you don't PR no hot tub)
1 metric ton of sushi and a bottle of wine
10 double capt and diets cokes( watching the carbs trying to cut down)
7 jager bombs 1 firefly( this is a sweet tea vodka you guys in SC should know about this, could kill you if not careful)
Super darts( cut throat involving sike-outs=nut shots, slapping, verbal abuse)good times
BULKING CYCLE-( taco bell is preferred stupid 2am on wed.)
1 bacon ultimate cheeseburger
lrg Fry
all of the above totaled= sucess

[matso]

2.6.09 ME UPPER

Was not mentally there today for whatever reason.

BBOH
135x5
225x3
245x2
265x1
275x1
295x1
315x1
335x1
365x1 did not want to go any heavier, my knee still feels tired tues.

bboh reps
225+chains(80lbs at top)x3
225+chainsx3
225+chainsx3
225+chainsx3
315+chainsx(miss)could not get under it.

"AXLE ROWS":http://i166.photobucket.com/albums/u95/coachgunna/AxlRose2.jpg
195x5
195+double redx5
195+double red +chain laid over barx5
195+double red +chain double over barx5
195+double redx10

16#sledge on tire
30secs on 40 sec off
6 rounds alternate arms each round

Not my favorite workout to date but got it done, i feel i accomplished something so that is good i guess.

[matso]

sat:2.7.09

events:
going light today more work load, been feeling beat up.

BB cleans to warm up
135x5
185x5
225x5
275x3
305x3
315x3
335x3 Felt good the new barbell is great even though it is a powerbar and the knurling is rough the action of the bar is great. I will be ordering another pendlay for oly purposes.

log:
200x5 clean each one and press
250x5 press
250x5 clean and press
250x5 one motion to the top

yoke:
500# 50' x 5 didn't keep time but low pick one of the guys is 5'4" so we just kept the bar at one height.

inch press and pulls
Dl to the knee three times
press for single reps 3 times
strapped in cleans x 3 each arm, were just high pulls no catch

stones: 4 series
225,250,290,315 to 60,54,48,48 respectively
24 sec
18sec
380#@ 22"diameter stone two attempts just not there today. I have loaded it plenty of times before but was not happening today.
stone off:
I had the 315 to 48 he had 290 to 48 we went rep for rep till failure
6 reps to 7 he won.

recovery hot tub
roller stick
fajitas

[matso]

2.9.09 Felt good, ME lower

we pulled tonight.
DL
135x5 w/ double purple
135x5 off of 4" box with double purple
135x5 off of 4" box with double purple
225x5 off of 4" box with double purple
315x3 with double purple
405x3 with double purple
455x3 with double purple
475x1
505x1
515x1(we were taking small jumps one of the LW guys training with us was fighting for a 15# PR tonight.)
545x1
585x1(regular training partner hit PR here as well 25# jump)
635x1 PR felt good <object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/UaWwjFskkYs&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/UaWwjFskkYs&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>
655x1 PR little hitch <object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/DisiQMu8tC8&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/DisiQMu8tC8&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>
675xmiss broke floor, but nothing else

GHR with band on floor:
3x5

RDL off 4" box double purple
225x5x5

recovery:
PR=hot tub and protien

[matso]

rest of the week 2.9.09

I am going to Deload since i am going to be in sulphur with my brother. I will mostly focus on all oly lifting and probably do a lot of throwing. I am excited to go throw the shotput and do drill for it as well as the discus.

Should be a good week.

[Bert Sorin]

Wow Matt, you are moving some great weights, awesome job! When are you getting on the field, or are you more focused on strongman now? I look forward to seeing you here soon.

BTW, I know where you can get a Pendlay bar ;)
http://store.sorinex.com/Pendlay_Bars_s/120.htm

[matso]

I am actually getting on the field hopefully today. Since i am going to be taking throwing more seriously, i am going to be adding technique and possibly some throwing to my oly recovery day on wed. I am hoping to soon purchase some highland equip. Any ideas of where i can get some decent stuff. I also want an oly hammer prob a six Kilo(go fast throw farther) in case i get the itch.

Today I am in sulphur with my brother training for work, and I am going up to the highschool. They have track practice so at least I will have some kids to throw with, maybe give some help to the coaches if possible.

2.10.2009
oly day deload week:
snatch
135x5
135x5
185x5
185x3
225x3
225x3 (2 were from hang)
245x2
265x1 ( these were easlity put overhead but my lowback and knee were not interested in me dropping under the bar as much as i needed. So being lazy i just pressed it out what needed to be.

drills:
discus drills
wfd drills No implement so did turns using various DB
shot drills gliding out of the back with left hand holding a strech band. Trying to stay back and not use the left for the drive across.
more shot drills driving out of the back, down a straight line.

The drills felt good today. The only issue was that my knee does not want me to get down as low in the back of the ring for shot as I would like. it will come. right leg is getting under me pretty well felt solid we will see how the throwing goes today. The high school ring is pretty slow so this will be good for my broke down body.

BERT: I will be very surprised if i leave SC without a new BB of some sort and perhaps some other stuff Maybe some more bumpers.

[matso]

2.11.09

today i went and did some throwing. After not nearly long enough of a warm up.

Shot: I always like to start with the shot if i am doing multiple throws in a day, that way when i go to something like discus i am a little fatigued and have a better ability of staying patient and working the hips in the middle of the ring.

no idea of distance so est.
standing x10 best of 50 ish
glidex10 best of 56 or so.

I am basing this number off of the end of the sector is 70.

discus:
stand x 1 low back was getting tired
full throws: x 15 prob 150 to 160 range... i think

then did some jump rope tabata:
stretch
roller

home
i miss my hot tub.

[matso]

2.15.2009

eventish:

hang cleans:
135x3 with doubled red bands
205x3
255x3
255x3
305x3
305x3

Tire: 850#
4x5

sledge hammer:
4x10 each arm

stones:
315@48 x3
380 almost to lap no tacky

after we decided that today was as good a day as any to break out the new stone mold and start pouring. With my 21" mold we are hoping that this stone all concrete turns out 350ish it should it used more than 4.5 bags of concrete so.... we will see. I also purchased some concrete sealer (semi gloss, to keep the shine down) I applied a test patch to one of the rougher stones, and it seemed to accomplish what i was hoping. I dont have a problem getting the dust off of the stones before lifting them but when they are grainy it really doesnt do much to get the dust off. Like polishing a turd.

So i have sealed all five of the stones i have, and will see how it turns out.. hopefully they will be cleanable and thus creating a better surface for the tacky.

[matso]

2.16.09
RE upper

Floor Press: axle
225x3
225x3 + 2x red band
225x3+2x purple
225x3+2x purple
315x3
225x3 + 2x red band
225x3 + 2x red band
225x3 + 2x red band
225x3 + 2x red band
225x3 + 2x red band

Snatch:
135x5
135x5
135x5
135x5
135x5

Tri-outs: This is a fallout with blast straps into a tricep ext.
5x10

Pullups:
3x5
2x5 with purple

farmers shrugs:
5x5 200# perhand hold last rep till failure

[matso]

2.17.09
lower ME

so on the way to the my brother and i are talking our selves into doing as little as possible. This starts with just do some treadmill, then rapidly escalates into a ME lower box squat day. WTF oh well

box squats: a bench
135x5
135x 3 purple
225x3
315x3
405x3
495x3
545x3
585x2
635x2
655x1
675x1
725x1 felt good no real bind.
it was a good day after got on the treadmill or another 10 min at max incline..

2.19.09
I did a dynamic lower today...

this week is weird training partner is got a screwed up schedule so that with mardigras approaching. I decided to make up for the torment that I will inflict on my body in the next two days i should get some dynamic stuff in.


1 mile walk around neighborhood, wearing 40# of chains. (So it is that same as andy walking around all the time, just better looking.)

walking lunges 135 x 3x10 i need more of these, they were hard, don't know if it was the knee acting up because it is trash or if it was still fatigued from tues.

sled explosions:4x10(thats right explosions- they are more or less done with a t-handle and coming all the way down and doing an over exaggerated high pull. I like it.

HCB tabata: I made it through 6 rounds before my low back almost crippled me, I hurt so bad i could barely get into the hot tub.

I am going to do a ME upper tomorrow and then going water board my liver. We have to toughen up all of our body that includes the inside.

MardiGras= best reason to be a catholic. (im not catholic but i will be this weekend)

[matso]

2.20.2009
ME upper
this whole workout was a failurepile....

2.22.2009 Mardi Gras (RE LIVER)
6:00 am
bloody mary x 5
capt and coke(zero calories)x 15
10 shots of firefly--- this stuff will absolutly ruin lives. All southerners should stay as far from it as possible.
hamburgers with Muffuletta dressing. this is delicious and needs to be further cultivated.

2.23. 09
a.m. cardio- .5mi run 5x100 yrd sprints

ME lower

farmers picks
110x5
200x5
290x3
340x2
340x1 briefs
360x1 suit
380x1
390x1
401xmiss

GHR
3x10

conditioning:
tire flips followed by sledge hammer no rest
5 flips ten sledge each arm x 2

hot tub
roller

Really wasn't feeling it today, most likely the lake Pontchartrain worth of liquor that I dried to water board my self with.

[matso]

2.25.09
ME Upper

Floor Press: been really hitting the Tri-ceps hard to help with max log in May.
120x5
210x5
260x3
300x2
320x1
340x1
350 miss
350 miss

lat pull downs:
5x10 using 2x green band

straight arm lat pull down:
5x10 using 2x red band

front plate raises:
45x15x5

Plate winds:
45x10 each way x3

plate twists:
45x5 each way x 5

walk 1 mi.

hottub

[matso]

2.26.2009
off day
conditioning:

400 m jog.
400 m walk
Hill sprints x 5 walk down sprint back up
.5 mile walk
400m jog
HCB 50# 2x15 30 sec rest
45# plate twists 2x20 30 sec rest

2.27.2009

DE Lower: this is my least favorite training day of the week. It is Fri and I am typically pretty beat up from the rest of the week. However Ill call today was a good day, No AK's.

front squat: atg
5x135+purple
3x225+purple
3x225+purple
3x315+purple
3x315+purple
3x315 + 2x red band+purple
3x285 + 2x red band+purple
3x285 + 2x red band+purple
3x285 + 2x red band+purple
3x285 + 2x red band+purple

front squat rep max at 75%ish:
405x8

GHR
5x5

Overhead walking lunges:
4x10 w/ 45lbs

recovery:
roller
balls for back ( balls= i made various sized balls tapped together so that you can roll out deep stuff like it bands and hamstrings. )
hottub

Tomorrow is event day: I feel pretty good i am going to focus on some lighter farmers 2" and stones get to try out the new 350ish. Prob yoke. and log for sure.

[matso]

2.28.2009
Warm up-
walk 2 mile
roller and balls
stretch

EVENTS
kinda chilly outside, also had a new addition to the ground from Vicksburg. So a lot of teaching was happening. Good day I got to work on some tech work and I am extremely beat up from the front squat workout yesterday despite my efforts to warm up this morning.

log:
200x10
200x5 clean each rep each rep
200x5 one motion
220x3
250x3
300x5 rep max

850# tire:
3x5

stones:
set of 4 225,250,290, 315 @ 60, 54,48,48
new stone 350ish to 48
380 to 48
set of four 250, 290, 315, 350 miss
350 to 48
350 to 48 the up part took almost 6 sec. was totally crushing to the body. I think i might have sharted a little.

Good day I am pretty beat up still cant understand why my stone series isnt where it should be. I guess i need more endurance. I am running through the first 4 in 18 sec or less then the fifth stone is like a wall. I think running the sprints and more conditioning anaerobic should help with this.

hottub
buffet

[matso]

3.2.2009
ME LOWER AKA metal mondays

DL
135 from box with purpule bands x5
135 from box with purpule bands x5
135 from box with purpule bands x5
135 from box with purpule bands x5
315x3
405x3
454x1
495x1
545x1
585x1
605x1
635x1
655x1
675x1 PR
695x1 miss
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/aQjpUOW0Sfk&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/aQjpUOW0Sfk&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>
dl from box recovery
405 banded with 2x red
x5
x5
x5

GHR
3x10 assisted purple band

hottub
pizza
xbox
l4d

good crew for metal monday: andy, the marks, and steve. Good day three PR's all around everyone is getting stronger.

[matso]

3.3.2009

Tuesday
RE upper

floor press:
135x5
135+2xpurplex5
225+samex5
265+80lbs of chains at topx3
265+80lbs of chains at topx3
265+80lbs of chains at topx3
265+80lbs of chains at topx3
265+80lbs of chains at topx3
265+80lbs of chains at topx3
265+80lbs of chains at topx3
265+80lbs of chains at topx3
265+80lbs of chains at topx3
265+80lbs of chains at topx3

hang snatch:
205x5
205x5
205x5

ladder circuit(condition):
tri-outsx10
plate raises 45#x10
HCB 50#x10

hottub
pizza from yesterday
nitrocircus and the fantasy factory
sleep

3.4.2009

ME UPPER
Log: I decided that I was not really feeling in the mood to lift so i was going to do one motion log presses, however they felt good and I ended up matching my PR. This is something to think about.
LOG:
200x5
200x5
250x3
270x2
290x1
300x1
320x1
340x1 tied PR
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/A6rSbdO_tK0&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/A6rSbdO_tK0&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>
360 miss
400 clean felt terribly heavy
200x10 c&p each rep

lat pull downs with bands:
3x10 blue and purple

tricep ext:
3x15

buffet=sucess

[matso]

AM cardiOOOO?
5 rounds of in 20 min:
5 push jerks 135#
10 pull ups
15 walking lunges
20 sledge hammer slams 16#

METAL MONDAY
3.9.2009

Squat:
225+ purple,green band (from here on) x 3
225x3
315x3
315x3
405x3
495x3
585x1 briefs no bands from here on
635x1 briefs and suit straps down
655x1
675x1
705x1
745x1 PR
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/quuAKOtjBfc&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/quuAKOtjBfc&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>
GHR:
3x10 assisted purple

pull through:
4x10

good mournings:
3x10@ 225

trunk twists:
2x10 225
____________

[matso]

Re/de upper
3.10.09

10 min treadmil max incline 3.5 mph

bench:
225x3 all with purple band
275x3
275x3
275x3
315x3
315x3
315x3
315x3 no bands
315x3
315x3

light recovery
225x10
225x10

single arm DB press:
80x5/5
90x5/5
90x5/5
100x5/5

band delts front:
3x10 purple

in sulphur lifting with Brother, had to hurry to get to the folks house for dinner.

3.11.09
ME upper

log unmetal log...
dont remeber everything
320x2
320x3
350 miss

80# kettlebell stuff
i got awesome with it and some bands for like 20 min or whatever.

dips
5x1000
i did a thousand dips NBD

events
3.14.2009

TRUElog: lol
200x10 clean each rep
200x10
250x5
300x3
320x2
350xmiss not too upset this is my sticking point right now, and I already did a max log this w3.15.2009
conditioning ladder:10 to 1
200# log clean once press for reps
75# HCB
sledge hammer slams each arm 16# sledge.

felt good to do... need to keep doing something like this...eek.
300x5
200x10

stones:
series-225,250,290,315x3
max stone our new stone which is 382 thought to be 350...ooopsx3
380@22"x1
315x3 @54"

3.16.2009
METAL MONDAY!!!!

farmers picks 2":
200x5
250x5
275x3
300x1
320x1
340x1
350x1PR
360xfail

farmer picks regular handle:
300x2
320x1
340x1
350x1
370x1
390x1
410x1PR

GHR:
3x10

walking plate twists:
3x10

jump rope:
3x100 reps

felt great tonight, another successful metal Monday, PRs all the way around.

3.17.2009
RE UPPER

Z presses:
150+80in chains by 10x3
superset:
plate raises 45#
tri ext. 45#

clean complex: (clean pulls,bent over rows, shrugs)
135+double red band 5x5each exercise

inch presses:clean each like the Arnold
1/2
0/0
0/0

sled rows:
180x50'
180x50'
180x50'
180x50'
180x50'
180x100'

3.18.2009
ME UPPER

general warmup:
jump rope
stretch
shoulder in/abductor with bands


Axle Bench:
120x10
210x5
230x5
250x3
260x3
280x3
300x1
320x1
340x1
350x1
370x1 3 board
370x1

single arm DB press:
100x5/5
100x60sec clean each rep 5/4
120x4/4

conditioning ladder: 10 to 1
pullups assisted
front plate raises 45#
tri ext 45# plate
sledge hammer 10 reps each set.

3.19.2009
conditioning:

hill sprints x 8@ 100yrd

my right calf tightened up on me after the first one... real stiff will be better tomorrow.

[matso]

3.23.09
monday---
we got in to sorinex... man what a place this is. Getting to meet all of the usual suspects Richard, Bert, G, Cyborg, Tex and Rich all are such a great group of guys.

I did some general warming up and then went to throwing.

stone:
OH x5
stand x 5 stayed somewhere in the 45' range
full glide x 20 worked up to about 50'
built up gradually felt real stiff, and could not keep the upper body back long enough to get the pull on the stone. The technique felt real disconnected. i have alot of work to do for this event. I should be consistent at 53' but that is going to take some work.

WOB bar at 13' x15:
Bert helped me with technique I think I actually got a feel for how this is supposed to go. lots of throws much higher than 13'

hammer 16# x 10:
stayed somewhere in the 100' to 110' range. happy with this.

went in and did some snatch pulls and power cleans. worked up to 255#

abs with band.

blast rings.

3.24.09 METAL TUESDAY?

buffalo bar:

box squat:
145+green band x10 x2
235+green band x3 x3
325+green band x3 x3
415+green band x2 x3
465 no band x2 x3

squat no box:
465 x 2
505 x 1
595 x 1
645 x 1
685 x 1
735 x 1
755 x miss out of place did not go down
755 x 1
775 x 1<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/agx_-foXaVM&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/agx_-foXaVM&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>
800 x 1 felt great. and real heavy<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/V1JVTcSCR2E&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/V1JVTcSCR2E&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

done
beers, steak,

I am paying for the lack of recovery work today. i am not doing a ME upper today. I am going to do lots of oly stuff, and some recovery work, ghr, reverse hyper, foam roller, sled,

today's workout is going to be lots of volume and not much focus.

[goergen1]

Big Matt. It was great to have you and Andy here. We always like guys who know how to bring it for a workout.

Great job on the squat. :cool:

[matso]

Jeff thank you and everyone else so much for all of the hospitality. It was truly a great experience to come and be part of the environment that you guys have all created.

3.25.2009
de lower

was playing with a variety of different bars at sorinex.

snatch:
135x5
135x5
185x5
185x4
225x3
225x3
240x3
250x2
250x1
275x1 PR
275x1 started getting some coaching from mongo and josh at sorinex, the tips will help a ton with some time working on it.
275x1
275x1
135x2
135x2
135x2
135x2

ring dips:
4x10

ring bertwist:
3x10

various grip toys, almost closing the coc#3 missed by a credit card on best attempt.

pull ups:
3x10 assisted

[matso]

3.30.09
METAL MONDAY

feeling a little beat up. I decided to do a heavy volume day. Since the deadlift I have coming up is a car deadlift I am working on my heavy reps.

warm up:
sledge hammer:
4x10 each arm

snatch pulls:
135+ doubled red x5
205+ doubled red x5 x5
cleaned it once..... I like cleaning with the bands on. It really helps me go and get under the bar.

DL:
225 + red and purple x10
225 + red and purple x10
315 + red and purple x8
405 + red and purple x8
405 + red and purple x8
455 + red and purple x6
455 + red and purple x6
495 + red and purple x5
545 + red and purple x3
545 + red and purple x3
585 x 3
585 x 3
635 x1
635 x1

Plate raises:
4x10 45lbs

circuit: 4 rounds
100 jump rope
10 box jumps to tire
10 ghr assisted
10 strait leg Good mornings

New thing Mark came up with: take and band and put it around the back of your knee and get tension and keep heel flat and bend knee and lock out knee. Felt good like it was making everything hold tighter.

capt. thick knees
3x10 green band

band assisted pistols:
2x10 each leg

some shot drills:
4x10 just driving across the ring and getting the leg under me while still closed.

[matso]

3.31.2009
re upper

OH barbell:
135x10
135x10
225x5
225x5
285x3
285x3
285x3
285x3
285x3
285x3
285x3
225+ red band to floor x10
225+ red band to floor x10
225+ red band to floor x10

super set OH with:
45# plate tricept ext. overhead x15
45# front raises x 10
face pulls red band x 20

circuit:
pullups asst. purple 2" revolving handle:
4x10
low band pulls bent over and pulling through the legs from front.)
red band 4 X 15

ab roller:
3x15

standing ab with band:
3x10 each side

pushup strip set:
2x45# x 15
1x45# x 5
0x45# x 4

tricep pushups:
x15
x10 with red band behind back

curls:
red band x 20
25 plate with hand stiff x 10 each arm x 3
red band x 20

front delt raises with 25# blob:
2x10 each arm

shoulder rehab and mobility work.

volume seems to be increasing this is good I need the extra conditioning.

[matso]

4.1.2009
De lower

warm up: shoulders and hips

banded DL: pulled off a 4 inch box
135+green and purple x3
135+green and purple x3
225+green and purple x3
275+green and purple x3
275+green and purple x3
275+green and purple x3
275+green and purple x3
275+green and purple x3
275+green and purple x3
275+green and purple x3
275+green and purple x3

DL 75% max for reps:
505 x 11 rep PR

Power cleans:
205x5
295x5
295x5
315x5
205x5

capt thick knees:
green band x15 each knee x4 sets

single leg squats: back leg handing in DIY blast straps
10 each leg x 4

sled: with 225 stone in it
100'x4
till failure x1

Trying to strengthen my knee that way I can be better for supporting single leg if needed.

[matso]

did events sat:
lots of log and stones.

350 log
lots of stone reps
got the 383 a bunch of times.

Metal TUESDAY!???
4.8.2009

box Squats:

145 x 10 green+ purple x 3
235 x 10 same x2
325 x 5 same
415 x 5
465 x 5
505 x 3
555 x 3
595 x 3
325 x 10 suit no bands from here straps down
415 x 10
465 x 5
505 x 5
545 x 5
595 x 3

GHR 5 x 10

Step ups 3 x10 each leg banded purple red

Prowler: 140lbs added high handles for 50' low handles back.

prowler will be the death of me....

[matso]

4.8.2009
ME upper

MAX AXLE BENCH;
135x10
225x10
225+40 in chains x 5
315x5
335x3
355x1
375x1 3 board
375x1
395x1
405 miss
315x5
315x5
315x5

superset:
plate raises 45# with red band attached and around feet.
5x10
tri ext 45# plate
5x10

tri-ext band
3x10

inverted towel rows:
3x10 red band on chest

16# slege hammer on tire:
3x15 each arm

light log:
200 x5
200x5 clean each one motion
200x5 same

PROWLER: w 70#
100' three man rotation horns there handles back
3 runs on each handle

Feeling pretty good right now. I'm strong and healthy just need to stay that way. less exploding knee.

[matso]

METAL MONDAY
4.13.2009

Farmers Picks: no suit or briefs today.
200x10
200x10
290x5
290x5
320x5
340x5
360x2
390x1
390x1
410x1
430x miss
430x miss
360 hold 30 sec.
360x5

Good mornings buff bar: stiff leg
235x10
145x10
145x10
145x10

HCB:
50# x15 x 5

rings abs: ( put my feet in the rings and extended them and pulled back in
2x20 straight in and out
2x20 in circles 10 each way

COC # 3
right hand close x3 left hand coc2 closed x5

today is the first time i have closed the #3. Im pretty excited about this I am going to keep working on it so that when I return to sorinex this summer I want to certify with those guys around.

PROWLER: 70#
there and back 70'x 3 high handles there low handle back...

[matso]

4.14.2009
re upper

Was feeling pretty beat up from the day before especially hamstrings. So today was a hodge podge of BS.

Since we have the vertical lift coming up in may. we tried something to get ready for it.

pulled sled with a rope.
sled with a 225 stone: three reps of 70' ( was very heavy no rythem just pulling as hard as you can with both hands)

prowler no weight: three reps of 75' ( to easy hard to keep the hands moving that fast)

prowler with 50lbs: three reps (felt better or at least a weight that seemed more realistic.)

note: also pushed prowler back to start for each rep of the guy after you.
6 light prowler low handles 75'

face pulls:
4x10

ring push ups:
4x10

ring dips:
1x10

tri-outs
3x10

Grip games:
vertical 2" bar:
loaded our way up each hand I got 270 in each hand to a lockout.

blob:
46# numerous lifts both hands
24# flips and snatches lots

hang for time form the rings:
1:15

ring rows:
3x10

bertwist:
4x8
EXTRAw WORKOUT!!!!
4.16.2009


oly stuff:

general warmup:
stretch
pvc roller
stick

hamstrings and back are tight.

snatch:
135x5
135x5
205x5
225x1
225x1
225x1
245x1
245x1(high pull)
245x1
255x1(hp)
255x1
275x1(hp)
275x1<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/Dvu0Seqqatw&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/Dvu0Seqqatw&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>
295x1(hp)
295x miss
295xmiss
295xmiss
295x1
305x(hp)
305x(hp)

OH squat
135x5
135x5
205x5

Shotdrills:
working on glide making sure i can get to middle of trig and stay closed and wait on the hips.

I need to get a more focus OLY routine for once a week... or in the mornings light

[matso]

Mock comp.
4.18.2009

max log: wessels rule:
1st: 320
2nd 350 new pr
3rd 370 miss

max box squat: high box rising bar. 50 lbs jumps
595
645
675
725
775
825 new pr <object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/qo3C6xaNmNM&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/qo3C6xaNmNM&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

sled pull with rope 40':
prowler with added weight:
+100 11.23 sec
+150 14.25 sec
+240 16.81 sec

Stones: 225, 250, 290, 315, 383 to 60", 54", 48"
35.78 sec

[matso]

ALMOST METAL MONDAYS
4.20.2009

axle DL:
215+red and purple x 10 ( double overhand) off 4inch bumper
305 x 5 same
395 double OH no bands x 2
425 x 1 same
445 x 1 same
485 x 5 reg grip from here
535 x 4
575 x 3
605 x 4 PR for me no briefs... last best was 605 x 1 in briefs in dallas last year
rev band green
605 x 15
added purple
605 x 13
605 x 10

plate raises 45#
4x15

feet in ring MT. climbers:
75 reps x 3

ghr:
3x10
1x 10 assisted

pull throughs:
4x10

PWO:
walk .5 mile and strech hips
hot tub

[matso]

re upper:
4.21.2009

bench:
225x10
225 + 40 in chains x 5
275+ chains x 3 x 7
315 x 3 x 3
365 x 2
225 x 17

seated military press:
135+40 in chains x 5
135 x 5
135 + chains x 5
135 x5
135 + chains x 5

ring pushups:
2 x 10

tri outs:
3 x 10

ring rows: with feet elevated
3x10

lat pull down with band:
4 x 15

not much in the tank today... lunch didn't sit well, and CNS was fried from all of the pulling yesterday

[matso]

4.23.2009
upper acessory:

log:
200x10
250x5
300x3
350x1 one motion
390 miss
300x 6 easy

coc #3 :
right hand close easy x 2

rings for shoulders:
various

inch picks right hand to waist x 3

need to do oly lifting tomorrow>>>>

stay lose stay healthy

[matso]

no lifting today...
but still i was able to be successful...


Got up at 6:00
Drove 2 hrs
Met a customer
built sweet as new prowler "DAS CONDITIONA"
http://i166.photobucket.com/albums/u95/coachgunna/P4280042.jpg
http://i166.photobucket.com/albums/u95/coachgunna/P4280043.jpg
and got to listen to all of Ellis today.


Also here is the current layout of southside mustache.

http://i166.photobucket.com/albums/u95/coachgunna/P4080027.jpg

http://i166.photobucket.com/albums/u95/coachgunna/P4080030.jpg

[Rory]

Matso,

You have an awesome facility here, not to mention extremely impressive training. Did you weld the prowler yourself?
Are those atlas stones homemade? If so, how did you get them so perfectly round and smooth like that?

I enjoy reading your training, keep it up!

[matso]

yeah the prowler is home made I welded it up... the stones are home made as well the only one I actually poured is the one that looks glossy... we used a lot of water. and i think it made it conform to the shape better.

[matso]

BATTLE ON THE BAYOU 2009

this was a great show put on my MARK CUMMINGS. he and his staff did an amazing job with everything. 200+ spectators, raised 10,000+ for MDA, and have the same show guaranteed next year. I will give a full right up later but here is the low down of how i did.

MAX log wessels rule:
325: good
345: good
375: fail 3rd place

Max squat on sweet apparatus rising bar:
650: pass
750: pass
800: pass
900: pass
1000: pass 1st currently 1st overall


stone medly: cut granite death stones of doom.
2 stones 12:99 sec
failed on third stone 225 hexagon 9" thick : 4th and 2nd overall

vertical lift:
10 reps of 305 : 1st tie : 1st overall

car dl:
14 reps: 2nd 1st overall

natural stones:
4 stones 34. sec
212, 225, 260, 350,000: 2nd and 1st overall

hard fight good fun I got some sweet LA shaped wood.

[matso]

here is the stuff ... im amazing

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/gSV0acGqKiE&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/gSV0acGqKiE&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/3sF5V_9pzEQ&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/3sF5V_9pzEQ&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

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

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/_EbUGMnExN0&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/_EbUGMnExN0&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

[matso]

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/xeFlU8iOMcw&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/xeFlU8iOMcw&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/wcvTpv0dCqg&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/wcvTpv0dCqg&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/uq3qbwxCgkc&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/uq3qbwxCgkc&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

this was a great show... lots of fun and a hard fight....great job to everyone involved...
i am le tired.

[matso]

time to get back to fighting weight.....

So now with strongman done for a bit till nats time to drop some weight and get mobile. I am planning on competing in

1 highland games in gatlinburg tn
1 naha games in MO
NAHA nats in KS
nas nats in oct.

i am currently 291 as of this morning. I have started my new diet I am trying the carb cycling. I see the results that this approach has had on many actual people and I believe is the best way to cut and maintain... my workout is going to stay relatively the same with the exception of more throws 2 days a week and events still sat. still my W$$B style lifting. BUt lots more conditioning...either running my neighborhood for 30 min everyday... or hill sprints or prowler...

gonna give it some shit i want to get back down to the 260's and maintain as much strength as possible gain flexibility and be able to move faster. I think this will help me when time for nats comes around being that it is rarely a heavy show I am going to need to be able to move.


today.

diet went well

conditioning 30 min cardio in neighborhood... striding then maintaining heart rate. As soon as heart rate started to fall I stride again.

I am becoming....RED DRAGONS!!!!!
5.4.2009 cont.

5.5.2009 CINCO DE MAYO SON.....

alll lifting will be done with a mustache today.. in honor of our southern neighbors.
lifting last night. I decided that the cardio just wasnt gonna be enough and sense I hate my self a little extra i decided to try this:

50 reps of conv. DL for time @ 60% of suited max perfrom raw.
21:34 min

broke off with the worst low back pump ever.. I was laying on the roller between sets.


cardio: 40 min walking 3 miles.

5709
throwing...

discus for about hour and a half

did some sprints 30yrd x 6

hips are still beat to shit since the contest. legs hurt like in the bone.

got home ate dinner walked 2 mi...

GOing to try and get up and PROWL>>>gonna suck but oh welll

5809

two rounds of prowler with 50#lbs added... light and fastish..

that thing is way to loud for the mornings... if i was a sleep and woke up before 7 by dragging metal ...i would have to get the gun.

walk 10 min...

more to come later...

notes on the diet: seems to be good I am not wasting away or anything but not gaining weight... But I feel cleaner... so that counts for something.. it is going to be hard to maintain while i m on the road for 13 days..but toughen up mother f$#%er...i got to hustle, i gots to shine I go for mine....

So today was my first true OLY workout. I got to go and train with Coach Hatch at his facility. I worked with a member of the worlds team. Truly humbling to be around this quality of lifter. Worked on form mostly then I played around.

jerks
clean pulls
cleans
snatch pulls
snatch
oh squats
3x3 (snatch grip BNJ and on the last hold and 3 oh squats) good stuff

worked up to 275 snatch x 3 felt good the little pointers and cue make a big difference for me.

going back probably tomorrow and then try once a week for sure. I GONNA BE SO STRONG MA! IM GOING TO THA OLYMPICS!!!!

5909
walk/run 1 mi

ladder:
ring pushups with feet on box
oh squats broom stick x 10 every set
tri- ext 45# plate x 10 each set
HCB 50# ladder to 5 then 5 every set
lat pulldowns with purple and two reds


tabata ab shit:
various ab stuff finished with 50 crunches

feeling sweet down to 287 ten down from contest.


51109

metal munday!

front squat:
atg no straps working on oly stuff:
225x10
225x8
315x5
365x2
405x1
425x1
455x1
495x1

I think i had more but wrist are getting used to this position.

good mornings:
4x10

HCB 50#
4x15

prowler:+ 100#
100' high and back low x 2 in 5 min
vomit x 1

diet feels good i feel good it is going to be something trying to maintain this on the road.. gonna be weird running and what not while out of town..

Oh well get it done people with excuses stay fat and weak...
__________________

[matso]

5.17.09
week on the road...

it has been good so far... only one day of a hangover that I wanted to quit life. other than that the diet has been good, ephedrine is my friend, I have spent time on the eliptical and treadmill at the hotel in the am then eating breakfast. The only major fowl up to diet was hooters and fried meat but was delicious however it made me pee out my butt.

They should sell hooters hot sauce as colon cleanse.

while in memphis I got to train at a pretty sweet spot. Velocity sports i got to work a bunch of oly stuff.

from what i remember:
clean pulls:
60 kg x 5
100kg x 5
140 kg x 3
160 kg x 3

clean and jerk:

60 kg x 3
100kg x 3
120kgx2
140 kg x 3
160 kg x 3
180 kg x 1

snatch pulls:

same build up stopped at 140 kg

snatch: same build up:
stopped at 120kg

complex:
3 snatch
3 btn jerks
3 oh squats

100kg x 3

ghr x 4 x 10

foam roller strech

this is an awesome facility and i am thankful i got to lift there. They work with a lot of kids and i recommend it for getting your child ready to become and elite athete in any sport.

games.

I got to throw with the A group so pretty excited for my first games. It rained the entire comp. and everything we were in was an inch of mud all day. with that aside it was a good day and a fun comp.

heavy hammer:
84', 89', 87, 1st
open stone 16# i guess wierd shape:
46', 44', 45' 1st should have easily broke 50' oh well
hwd
31' foul, foul,1st
lwd
64, 63, 651st
caber
75, 12:30, 12:00 2nd
sheaf 16# that due to rain was 28# we weighed it post throwing
no height at 20 as did half of the field 22" wining height. dont know exact place.
wob
15' no misses 1st

i have to say due to conditions it was a great day and a lot of fun I really enjoy it and cant wait to be a part of more of them. NAHA is going to be good.

I will probably not make the NAHA in MO due to I am now going to be on the road with work till the 27th or so. I just am notinterested in turning around in a week and a half and heading back for 12 hrs in the truck.. my current trip is :
baton rouge to memphis, to knoxville, to yorktown VA, to Philly to chicago, to st. louis and home....real fun 3300 mi of awesomeness.. if you are driving and have to stop for an oil change and got one when you left home then you know how it is.....


I am still gonna be trying to get strong.. I will be lifting at iron sport all next week and then somewhere in columbus for the weekend and st. louis and the sister gym of south side mustache... mid west mustache.. and pick up my bumper plates and go home and then not drive for a week....lol

http://i166.photobucket.com/albums/u95/coachgunna/Gatlinburg001.jpg

here is the group of guys from g-burg.... lots of fun cant wait to do it again.

always out being the little guy...
__________________
When god gives you lemons...find a new god..

[Bert Sorin]

Congrts to Matso for winning the NAHA National Championships!!!!!!
http://www.ironmind.com/ironmind/opencms/Articles/2009/Sep/North_American_Highlander_Association_Nationals_Ca ntwell_Wechter_Vincent_and_OBrien_Win.html