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This Will Probably Only Last A Week...

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MattFIconDeadlift and Overhead17-11-2010 @ 15:51 
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'I'm not coming onto you.... but'
Member 1366, 1596 posts
SQ 155, BP 100, DL 180
435.0 kgs @ 83kgs UnEq		Foam rolled with new roller today and a massage ball (tiny bit smaller than a tennis ball and less give) as a warmup.

Everything was 1m-1m30s rest.

Deadlift DOH(on one mat deficit)
120kg x 8
120kg x 8
120kg x 8 - All fine but just want to put volume in and work grip a bit, also fitness for anything anaerobically demanding is shocking.

Strict Press
40kg x 8
40kg x 8
40kg x 7 (+1, after 10secs rest)
Felt strong just ran out of energy, still a big weakness though.

Single Arm DB Strict Press
35lbs x 8 (x3) - just for volume.

Cable Lateral Shoulder Raises
10 x 3

Bent Over Shoulder Raises
10 x 3

Foam rolled again, static stretched pec minor and front delt and did some band work for scapula control.
TravisFandangoIcon...17-11-2010 @ 16:44 
Member 1093, 5446 posts
SQ 160, BP 105, DL 225
490.0 kgs @ 90kgs UnEq		Good stuff! I need me one of them there foam rollers.
Thanks for the squatting advice on Saturday by the way. I'm going to have a re-tinker with my tech over the next few days.
MattFIcon...17-11-2010 @ 16:53 
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'I'm not coming onto you.... but'
Member 1366, 1596 posts
SQ 155, BP 100, DL 180
435.0 kgs @ 83kgs UnEq		Foam rollers work well, next time you're down use it as a warup tool and you'll notice a difference.

With the squatting I didn't want to interfere too much whilst you were going heavy.

Come down and train whenever you are free and we can do a proper leg session if you like and you can roll and stretch till your heart's content!
TravisFandangoIcon...17-11-2010 @ 17:19 
Member 1093, 5446 posts
SQ 160, BP 105, DL 225
490.0 kgs @ 90kgs UnEq
MattF said:Foam rollers work well, next time you're down use it as a warup tool and you'll notice a difference.

With the squatting I didn't want to interfere too much whilst you were going heavy.

Come down and train whenever you are free and we can do a proper leg session if you like and you can roll and stretch till your heart's content!


Magnanimous! Hopefully I'll be able to get down in the next couple of week, but I'll give you plenty of notice.
You're always welcome to interfere with me by the way. Wink
oliIcon...17-11-2010 @ 18:08 
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the big O
Member 1370, 570 posts
SQ 192.5, BP 140, DL 250
582.5 kgs @ 88kgs UnEq		Good session today mate.
MattFIconBack, Biceps and Grip18-11-2010 @ 18:12 
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'I'm not coming onto you.... but'
Member 1366, 1596 posts
SQ 155, BP 100, DL 180
435.0 kgs @ 83kgs UnEq
Post Edited: 18.11.2010 @ 18:13 PM by MattF
Foam rolled and stretched to warmup.

Did warmup sets but forget amounts so I will leave them out today, so:

(1m - 1m30s rests)

BO Row
70kg x 8 (x3)

DB BO Single Arm Row
100lbs x 8 (x3)

WG Pulldown
8 x 3 (weight was around 3/5 of stack)

Single Arm Pulldown (Supinated grip)
8 x 3 (3 plates)

DB Curl
30lbs x 10 (x3) - light biceps because I never really do them in isolation.

Hammer Curl
25lbs x 10 (x3) - as above

DB Hold
120lbs x 3 (first set held for 40secs, others not timed but for less, i.e. 30 secs ish. Another big weakness).

DB Hold (using a towel on each dumbell to change grip emphasis)
80lbs x 3 (didn't time, but probably for the best)

Foam rolled and stretched.
MattFIcon...19-11-2010 @ 18:22 
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'I'm not coming onto you.... but'
Member 1366, 1596 posts
SQ 155, BP 100, DL 180
435.0 kgs @ 83kgs UnEq		Foam Rolled for warmup

Rest = 1m - 1m30s

Partial (14") Deadlift (with straps)
130kg x 8 (x3) - comfortable and lower back pumped.

CG Bench - tried to incorporate a 1-2 secs pause but when fatigue set in some were just touched
70kg x 8 (last 3 no pause)
70kg x 7 (1-3 paused, rest not)
60kg x 7 (all paused)

Dip machine
8 x 3

Counterweighted Dips
8 x 3

Rolled and stretched.

Everything was easy (apart from CG, triceps burnt out) but did its job.
oliIcon...19-11-2010 @ 19:00 
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the big O
Member 1370, 570 posts
SQ 192.5, BP 140, DL 250
582.5 kgs @ 88kgs UnEq		Nice work mate good to see you back in training regularly again
spam_upIcon...19-11-2010 @ 19:23 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq		some good work mate, u doin yorkshire 90 novice?
EDCLARKEIcon...19-11-2010 @ 19:35 
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not particularly well educated
Member 85, 11010 posts
SQ 170, BP 130, DL 260
560.0 kgs @ 90kgs UnEq		lots of volume mate ,looks like a decent session. How long till you get to 90k?
TravisFandangoIcon...19-11-2010 @ 19:46 
Member 1093, 5446 posts
SQ 160, BP 105, DL 225
490.0 kgs @ 90kgs UnEq		Good stuff Matt! When's your MASSIVE handed mate going to get on here by the way? Happy
MattFIcon...19-11-2010 @ 23:01 
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'I'm not coming onto you.... but'
Member 1366, 1596 posts
SQ 155, BP 100, DL 180
435.0 kgs @ 83kgs UnEq		Thanks all.

Yeah spam-up, name's down, weight isn't, but I'll definately make it in time. I'll start "strength" training in a few more weeks when the reps go down a bit.

Ed, started eating better from Monday and had dropped 5lbs by Wednesday, I know this is probably water and glycogen etc but confident I'll be around weight by Feb time.

Not sure when Naz is coming on here Travis, I think the first obstacle to him is finding a massive keyboard so he can actually type something coherent, that and learning to spell, turn a computer on, read etc (you get the idea).
spam_upIcon...22-11-2010 @ 12:38 
Avatar
Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq		nice one, ill see you there then Happy. And i'll be happy to take that 5kg of bw off your hands! Wink
MattFIcon...22-11-2010 @ 17:59 
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'I'm not coming onto you.... but'
Member 1366, 1596 posts
SQ 155, BP 100, DL 180
435.0 kgs @ 83kgs UnEq		At the moment mate that 5kg is more like 7kg.

Foam rolled and stretched (got a lot off TFL on right and IT band on left leg today with new roller, and as usual adds)

(I won't bore with warmup weights)
All exercises had 1m30 rest, if not less.

Back Squat
85kg x 8 (x3)

Assisstance Work
Glute Machine
40kg x 8 (x3)

Seated Ham Curl
50kg x 8 (x3)

Abductor Machine
Plate 12 x 8 (x3)

Shoulder Conditioning
DB Standing Strict Press (Explosive)
40lbs x 8 (x3)

DB Standing Strict Press (with 2 second pause at the bottom)
40lbs x 8
40lbs x 6 (then + 2 after 10 seconds rest)

BO Reverse DB Flye
15lbs x 10 (x2)

Grip
Towel Grip off Chin Bar
BW for ~30secs; ~30; ~25s; ~20s; ~8s.

Foam Rolled and stretched.
MattFIconDeadlift25-11-2010 @ 01:32 
Avatar
'I'm not coming onto you.... but'
Member 1366, 1596 posts
SQ 155, BP 100, DL 180
435.0 kgs @ 83kgs UnEq
Post Edited: 25.11.2010 @ 01:33 AM by MattF
Quick foam roll for warmup. Rest period 1m - 1m30s.

Deadlift off one mat w/straps(few warmup sets, then...)
130kg x 8 (x3) - felt comfortable

19" Deadlift w/straps
160kg x 8 (x3) - easy, but don't normally do so hopefully it will help.

90degree Seated DB Press
wup - 25lbs x 6; 40lbs x 5
55 lbs x 8
55 lbs x 6
40 lbs x 6 (shoulders had nothing left, think mostly due to short rest)

Superset (no rest between sets, just repeated)
Lat Raise Machine x 12 ------ Reverse Flye Machine x 12 (x3)

Foam rolled and static stretched for a good 15 mins.


Set 1 of the deadlifts

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