A New Log......Quest to some where

[Powerdawg]

Just back for the SPF Ironman where I lifted on Sunday. The meet over all was a successful trip as it resulted in a PR total however it fell well short of my expeditions this time out. I had a hard cut to make the 242 weight class, which contributed to my lack of performance I feel. I made a weight and was able to get back up to 263 on Sunday while helping one of training partners. Slept well Saturday night. Got up Sunday morning feeling ok, not bad but not really great either. Got to the meet site picked out a spot and went back up to eat. As per the norm for me, I was unable to get down much food. Went back down saw that I was in the 2nd flight so I started to slowly get loose. Made what turned out to be a good decision and dropped my opener on the sq down some. As I worked up for the squats all the weights felt light on my back and seemed to move well however I noticed my hips felt very tight and I was really having a hard time getting them loose. We worked up to 825 in the back and it was on to wait for my turn. I opened with 925 and had no problem. Took 965 on the 2nd for 10# PR, took the weight out and went to sit back then the bar rolled on good revolution on my back (in the video you can actually see me re-grip the bar on the way down) got it moving out of the hole but was unable to bring my hips through, no lift. Again took 965 on the 3rd had a better set up took it down came out of the hole and again stalled out and came forward, no lift! Very disappointing, really thought 965-1000 was in the tank but it was not to be.

On the bench I was a little worried, after the squat did not go well I was wondering what my overall strength was. Once the warmups started any worry was put aside as I moved through all my weights very well. The shirt was fitting, unlike my squat gear. Took up to 615 in the back to a one board felt great. Went out and took 665 opener down and right back up no problem. Moved on to 700 which would be a 25# PR in a full meet. 700 came down touched easier than expected and went right back up. Called for 730 for an overall PR on the bench. The hand off on 730 was a little off and I should have re-racked and reset but I didn't, mistake! 730 came down well and it shot off my chest but it faded back and I lost it just short of lockout! Still not bad as this was my first 700 in a full meet.

On to the deadlift, again I was slightly worried about my pulls not about my strength but over the last 4 meets or so I have had big problems with my hands swelling and cramping. Really gave me fits in the past holding on to the bar. We had been working on my hands, forearms and pressure points in my upper back/neck all day. This seems to have paid off as I had no problems with my hands! I opened with 650 should have been an easy weight however I got a little to pumped feeling I was in for a big day on the pull, I rushed my setup and double clutched the weight! This really pissed me off, had to repeat to insure a total. Took 650 again and smoked it like I should have the first time. Took 675 on the 3rd to put my total at an even 2300, made 675 easy. This was good and bad because I insured my self the 2300 total but missed out on a chance to pull 700 in a full meet.

Overall I am happy with the day. I hit another Pro total and got the 2300 out of the way. However I am not happy with my mental mistakes on bench and dead's. The squat was just not in the tank, I don't like it but it is the way it is. I lost pounds on my total because I rushed and did not regroup. I am very grateful for my dad and training partner Billy who drove up Sunday from Atlanta. And Cam who bombed Saturday in the squat but was a big help Sunday as well. My next full meet will likely be the Aug Pro/Am in Cincy. I hope to do a bench meet between now and then. I really feel I can hit 750 with a little work on the lock out.

[Powerdawg]

3.15.11 Recovery work

Shoulder rehab/prehab band work
Elbow mobility work
broom stick stretching
Foam rolling
seated supine curls
2x15
Flat db bench
2x20
fat v grip push downs
2x15
neutral grip latpulls
2x15
standing band abs
1x25
lying leg lifts
2x25

Felt decent, not really as beat up as I have been in the past. Will hit some squats and pulls light sunday. Gonna stay out of any gear for at least a month and let my joints heal up some. Then looks like I will put some gear on every 3 weeks up till June when we really start to focus in on the Pro/Am.

[Powerdawg]

3.18.12 Lower Recovery stuff

Giant Camber box sq
barx15
155x12
245x6
295x6
295x6

Sumo pulls
135x8
225x6
add 40# chain
225x4 3 sets

Walking sled pull heavy
4 trips
Backward sled pull
2 trips

rev hyper
2x15

Thats it for today, first one back after a meet is always tuff.

[IRBS]

Nice work Matt. You put together a solid meet despite some miscues...you'll hit a big total in August.

[Powerdawg]

Thanks will.....thats the plan!

[Powerdawg]

3/19 Bench training

Shoulder prehab

2 board bp raw
Barx40
135x15
225x8
315x6
Add 2board
355x4
375x4
385x4
315x11

Db floor press
110x10 2 sets

Wide lat pulls
2x15
V grip lat pulls
2x15

Seated db cleans
20#x a lot

Standing abs
2x25

First day "heavy" bench day after the ironman, should have hit 275 for 6 on the way up but i was 30 min late so i had to check up. No tris tonight as my right elbow was very very tender. I suck at raw 2 boards so will do them again next week. Plan on a bb'er style session for shoulders/chest thursday and will run that for about 3-4 weeks, once i get back in the shirt for apc nationals i will throw the speed work back in.

[Powerdawg]

3.22.12 upper asst

Shoulder elbow warmup

Close grip bp
Barx40
95x20
135x15
185x15
225x12 3 sets

Seated db press
3x15
Side laterals
2x15
Front db raises
2x15
Incline rear delt flys
2x15

Hypers
2x15

[Powerdawg]

3.24.12 sq/pull

Ssb box sq
Barx15
160x10
250x6
340x3
390x3
250+gray bands x6 2 sets

Deficit pulls
135x6
225x6
315x6
405x6
495x6
545x1
315x6 2 sets w/chains around neck

Sled pulls 2 trips forward, 1 backwords

Rev hyper
2x12

Ghr abs
2x20

[Powerdawg]

3.27.12 Bench Day

Rev band bp w/chain WTF??!!??
barx40
135x20
185x15
225x10
315x5
365x1
add rev band(hole 5) and 80# chain
365x2 3 sets
275x7 close grip 120# chain

Decline bp
225x10
add mini bands
225x10
275x8
275x6/225x8 strip set

bent over pause rows(went to floor and paused)
135x12
185x10
205x10
under grip
135x20

seated db cleans
1x20

gray band face pulls
2x20

abs

Thats it, was trying the rev band w/ chains as this is what i am going to use some in the shirt next cycle. Was trying to get the setup right, we still did not have the right amount of deload but it accomplished the goal of smoking the tris. Been a long time since we did decline so throw them in for a change. The row variation was good but next time will do them out of the rack. Elbow was still tweaking some so no direct tri work yet. I am going to up the volume via close grip down sets for a while as benching does not seem to bother it much.

[Powerdawg]

3.30.12 Upper asst

Shoulder/elbow warm ups

close grip bo
barx40
95x20
135x15
185x15
add 80# chain
18x10 2 sets
185x6 2 sets

spider flys
4x12

shrugs
245x20
335x20 3 sets
behind the back
245x20

incline db bench
2x15
1x20

4 way lat complex
4x15

forearm work
2/2x20

abs

That was all, moved pretty fast did some super sets. Just doing a bunch of reps and trying to get the blood flowing. Went home did some GPP work by doing yard work for 2 hours! LOL

[Powerdawg]

3.31.12 Squat/pull

Box Sq w/ mastodon
barx10
150x10
260x6
350x4
440x3
350 120# chain x3
400 120# chain x1/striped 25's x3/dropped chain x8

Pulls w/chain
315x5
315x5
405x5
add 80# chain
405x5
495x5
up to 120# chain
495x2
545x0 pulled groining!

Yoke walk x 3 trips

Ghr
2x25

ghr abs
2x25

[Powerdawg]

4.2.12 Bench

3 board raw benching close grip
barx40
135x15
225x8
275x6
315x5
add 3 board
365x3
495x3
425x1
445x1
455x1
add bands
365x3
315x3

close grip paused floor press 120# chain
185x6
225x6
245x5

T bar against bands
3x12

rope face pulls
2x15
1x30

incline band curls
3x20

up side down kettle raises
2x15

side laterals
1x20

standing rope crunches
3x30

Thats it, thought about throwing on a shirt but my elbows are still smoked and the weights were not moving great so just kept with the volume work. Really moved throw the end of the session fast.

[Powerdawg]

4.4.12

1.5 mile on treadmill and 6 sets of bis at the fire station.

[Powerdawg]

4.5.12 Upper asst

external rotation
3x20

bp
barx40
135x15
185x12
225x8
275x6 3 sets

Incline rear delt raises
3x15

shrugs
245x20
335x12
425x12 2 sets
335x30

incline db bench
2x12
1x17

wide grip pullups
4x6 on the mono

monster mini band pull apart
1x25

abs

[Powerdawg]

4.6.12 Sq/pull

Rev band sq in briefs
barx10
150x8
240x6
350x3
440x1
add rev band and briefs
620x3
710x3
810x3

rev band pulls full gear
245x6
335x6
425x6
add ace suit
515x3
605x1
675x1
705x1
755x0 close but not there
605x6 paused reps

SSB close stance sq
245x8 3 sets

ghr
3x12 against monster mini w/25#

Ran out of time. Did pull the sled a little bit at the station after my cardio then caught a fire had to drag sled back in the bay and gear up. So I guess I got my GPP work in!

[Powerdawg]

4.10.12 bench night

Rev band shirted press, hole 7
Barx40
135x15
225x6
335x3
2 board
425x1
Add rev band
505x1 2 board
Add 54 ragex, one size up from my comp shirts
545x1
585x1
605x1
675x1 just wanted to keep my tech up, decent press in a loose shirt

Close grip bp
225x6 2 sets w/80# hanging chain
225x20 straight weight

Lmc
3x15 130#

rear delt shrugs
3x15

Chuck v row
3x20

Weighted abs
3x30

Thats all still laying off direct tri stuff to save my elbows. Felt good in the shirt, will hit it again in two weeks. May have the arms taken in on this shirt and give it a run with little heavier weight.

[Powerdawg]

4.12.12 Aux day

Shoulder/elbow prehab/warmup
bench
barx40
135x20
225x8
275x6
315x4 3 sets
275x6 paused reps

incline RDF
3x15

incline close grip db press
3x15

lat shrugs
3x15

inverted pull up
3xAMAP

gray band push downs
2xAMAP

front plate raise
3x15

ab wheel
3x20

[Powerdawg]

4.14.12 Sq/pull

Giant Camber bar box sq, parallel box
barx10
155x10
265x8
355x6
add 80# hanging chains, no deload
355x3
405x3
up to 120# chain
405x3
445x1
Drop set 405x3, 355 120#c x3, 355 80#c x3, 355 40#c x3, 355x3

Deficit pulls off 3" block
135x6
225x6
315x6
405x6
495x4
545x2

volume pulls, with mini around neck and out front
405x4 3 sets

Heavy sled pulls
2 trips

rope lat pulls
3x12

rev hyper heavy
1x15

ghr weight abs
2x20

Had to get on the road. Hope to go back sunday and knock out some more ab work and rev hypers.

[Powerdawg]

4.17.12 Bench

3 board close grip
barx40
135x20
225x6
275x5
315x5
add 3 board
365x5
405x1
425x1
add shirt
525x1
585x1
650x1 reg grip

pin press from 10" close grip
245x10
335x8
strip set
425x3, 335x5, 245x8

t bar against bands
3x8
1x15 drop set

wide face pulls
3x20

seated db cleans
3x15

hypers
2x15

overhead kettle bell ext
2x15

That is it, ran a little long cause I was not gonna put the shirt on but then decided I need to since we are all doing a bench only meet the first week of June. Will see how my elbow holds up after the kettle bell ext, first direct tri work since the ironman really. The pin press's really hammered everyone, may have to keep these in the rotation. We normally rotate close grip full range bench and floor press variation after our heavy bench/shirt work. But I think people are getting stale on the close grips, floor press we do them so many different ways that we all really keep moving on those.

[Powerdawg]

4.20.12 B-day training! Upper aux

DE bench
barx40
add short bands, mediums i think
barx10
135x8
185x3 3 sets close grip
195x3 3 sets raw grip
215x3 3 sets shirted grip

Seated db press
2x15
1x18

shrugs
245x20
335x20
425x15
475x15
475x15
behind the back
335x20

wide grip pullups
10, 8, 8, 8

incline delt raises
3x15

fat v bar tri push downs
2x15
1x25

ab wheel
3x20
leg raises
1x25

[Powerdawg]

4.22.12 Squat/pull

Band squats w/ mastodon
barx10
150x10
260x8
add strong bands
260x5
350x3
add briefs
460x3
550x3
660x1
1.5 squats
550x5
off box
460x5

Straight leg pulls
135x6
225x6
315x6
405x6
495x4
545x1 suppose to be 3 WTF!
Down sets
315x6 w/ 2 chains around neck
strip set
315 2chainsx3 315 1chainx3 315x3 all paused on the floor

SSB Close stance pause squats
3x10

GHR
2x15 BW

under grip lat pulls
3x15

GHR abs
1x25

Thats it had to get on the road. Squat days look really unorganized right now cause we dont have a full meet coming up and are just kinda doing what every we feel like till mid May.

[Powerdawg]

4.23.12 Shirted bench

Rev band bench w/chain
135x15
135x15
245x6
315x5
385x1
add rev avg band and ragex
475x1 80# chain
515x1 120# chain
605x1 120# chain
635x1 120# chain
645x0 160# chain, the 635 was smoked so we thought I had a good shot at over 800 at the top, but the left wrist rolled back on me

3 board close grip against choked avg band all paused reps
245x6
295x6
315x4
315x4

LMC paused on floor
3x12 per arm

rope face pulls
25, 20, 20

rolled db shrugs
2x15

standing rope abs
3x20

neutral 45' db raise
3x15

First time really going heavy in the shirt since the Ironman, felt decent. We really tore our selves up on squat day so benching 24 hrs later is always tough.

[Powerdawg]

Just back from a wedding in Florida did some light training nothing serious, was actually nice just to go in and train on some different pieces and play not really having a plan.

Got Back at real training Monday.

4.30.12 Shirted bench
barx40
135x15
225x6
275x3
315x3
add mini bands and 2 board
365x1
add ragex
495x1
605x1
650x1
700x1

Close grip bp
225x8
275x6
315x6

Y grip t bar row
2x10

shrug backs
2x15

band pull aparts
1x20

couple sets of abs and had to roll. Bands are adding about 50# at the top. Finished up with some back and bis at the fire station on Tuesday.

[Powerdawg]

5.3.12 Upper Aux

Speed bench
barx40
135x15
add bands
185x5 3 sets
205x5 2 sets

seated db press
3x10
1x16

Wide grip pull ups
10, 8, 8

skull crushers against bands
3x15

RDF
4x12

band pull aparts
1x20

[Powerdawg]

5.6.12 sq/pull

Chain sq
barx10
150x10
260x5
350x5
add jack briefs, 40# chain
530x3
530x3 80# chain
530x3 120# chain
620x3 160# chain
add boss suit
710x1 160# chain, straps down
800x1 160# chain, straps up loose
440x6 160# chain, briefs only off low box

Pulls full gear
315x3
405x1
495x1
585x1 40# chain
585x1 80# chain
585x2 120# chain
455x5 120# chain

GHR
2x10
1x15

Ran out of time, squat felt good for first time in full gear for a while and first time in the Jack/boss combo.