Speed: Maxed to the limit

[AJ010]

Haha I know when I lift I can get pretty damn furious at times, but you haha, you were on the comp one second and benching 275 the next. I have to do kaoken where I go in a super enraged state before I lift a personal record.

My training has been pretty damn basic lately and my gains have mainly came from rage alone and setting things up where everything is ideal.

DUDE, I know!!! I don't get it. One second I'll just be on the comp, maybe doing something dirty(jk), then the next I'll go for a new bench record LOL. :D

You should do coan bro.

[Pro]

Haha if I did that deadlift program I would do the workouts every other day and not wait a week, that is how badass I am. Remember the entire smolov base cycle thats supposed to be 3 weeks and I did it in 11 days (one day I did two workouts in the same day). Haha, too bad I overtrained on it. I'm just not worried about the deadlift right now. I am trying to get my lower back as weak as possible and my upper back and hamstrings as strong as possible while the bench goes up too. I cut out straight legged sit ups because I felt they were adding strength to my lower back, which I didn't want.

[AJ010]

Haha if I did that deadlift program I would do the workouts every other day and not wait a week, that is how badass I am. Remember the entire smolov base cycle thats supposed to be 3 weeks and I did it in 11 days (one day I did two workouts in the same day). Haha, too bad I overtrained on it. I'm just not worried about the deadlift right now. I am trying to get my lower back as weak as possible and my upper back and hamstrings as strong as possible while the bench goes up too. I cut out straight legged sit ups because I felt they were adding strength to my lower back, which I didn't want.

Why do you want to weaken your lower back?

[Pro]

I don't want to weaken it; I just don't want it to get much stronger.

It helps maintain some great form in squats etc so you can arch your upper back throughout the whole squat if your hamstrings and upper back is strong enough. If your lower backs the strong part then your going to be falling forward and good morning the weights up when they get too heavy when squatting.

[P0W3RLIFT3R87]

Nice work on the bench PR. I might have that weight in a few more weeks. Won't know till I max though.

[P0W3RLIFT3R87]

I don't want to weaken it; I just don't want it to get much stronger.

It helps maintain some great form in squats etc so you can arch your upper back throughout the whole squat if your hamstrings and upper back is strong enough. If your lower backs the strong part then your going to be falling forward and good morning the weights up when they get too heavy when squatting.
I disagree with this. If your lower back is the weak link, you will fall forward.

[Pro]

Well my lower back has been the strong point before and I have had my hamstrings and upper back been very strong before and thats what my conclusion has come to.

[AJ010]

Thanx PL87! Good luck w/ it!

Pro- A strong back will be the reason WHY you can good morning a weight, and why you have a stronger ability to support weight. Perhaps you have weak quads or hamstrings or glutes....lol yes i realize thats basically the rest of the squatting muscles :D

[AJ010]

Workout 2
11/24/05
Recovery

Tempo Runs: 2x(4x100m)
-30 sec btwn reps
-60 sec btwn the sets
-75% intensity

Comments: hamstring was just fine, feels normal when i run

[young_squatter]

Awesome journal man, I will follow your progress from now on.
The workouts look awesome.

[IronBender800]

Nice runnin man!

And awesome job on that bench! You got me beat now! :(

[AJ010]

Thanks guys!

YS- guess I'll start posting in your journal too :)
Ironbender- Thanx man!

11/25/05
Yet more recovery work

Tempo Runs: 2x(6x100m)
-30 sec btwn reps
-2.5 minutes between sets (stretched here)
-75% intensity

Comments: I did some low box squatted 225x10 yesterday, and that made me instantly sore heh.

[IronBender800]

How hard was that 225x10?

Nice workout again! :D

[AJ010]

How hard was that 225x10?

Nice workout again! :D

Told you on AIM :)

Thanks, again! :D

[AJ010]

Hmm...might go running today, just do 8x100m Tempo Runs or something, not sure. However, I did a chinup workout :D

Weighted Chinups: BWx8/40x3/90x1/135 x CHEAT / 135 x LESS CHEAT
* on the first cheat, I totally jumped with my legs lol
* on the second cheat, this time I just started from a partial flex and pretty much got it, except I think I used a little legs..

One Arm Chinups:
-Right Arm: 2 singles....got nose to bar height 1st time...got MOUTH to bar height second time!
-Left Arm: 2 singles...basically just pulled and somehow was able to keep pulling for a bit...didnt go far though heh

Weighted Pullups(FULL HANG): 75 x 5 singles/ 75 x 4 singles

[BPP]

awesome numbers bro

glad your (almost) healthy again

now stay that way FFS!!!!

[BPP]

Thanks guys!!!!!!!!!

11/24/05
Max out: Bench!

Close Grip: 135x8/185x3/225x1/250x1/275x1.5 PR!!!! / 30 sec later--> 275x 0.5 / couple minutes later ---> 275 x (0.666666666) ...I thought I had it but it ended up stalling...

Comments: All time PR of 20lbs....recent PR of 10lbs though. I'm pretty sure I can CG bench 280....MAYBE 285....but most likely just 280. This was done at my house...so I wonder what I could hit at the gym. Heh, next time I bench ill try to go to the gym and rep out 275 or somethin...I'd like 3 reps but I dunno!

lmao at partial rep

congrats bro, good stuff!!!

[AJ010]

Thanks a lot man!

I'm gonna be doing hindu squats, tempo runs, ankle rehab, and yea. Trying to build everything back up. :)

I'm glad I decided not to let upper body go to waste during this time heh.

[AJ010]

P.S:

Damn, if I knew I did bench only 2 days ago, I wouldnt have done my chinup workout today. Oh well. :p

[Pro]

Nice to see you recovering more Steel. Myself though, I got banged up pretty good in a non weightlifting accident. It isn't too serious, so don't get too worried, but it could have been and I did not come out unscathed either haha. I'll talk to you on AIM about it when your on sometime (your PM box is full by the way).

[IronBender800]

Nice to see you recovering more Steel. Myself though, I got banged up pretty good in a non weightlifting accident. It isn't too serious, so don't get too worried, but it could have been and I did not come out unscathed either haha. I'll talk to you on AIM about it when your on sometime (your PM box is full by the way).

Car accident?

Nice chins steel! Your strong as hell on pull-ups and chins!!

[Pro]

Nope, an accident with a ladder. Don't go on the "do not step on this step" step, while cutting with a super sharp saw something while the ladder is wobbling because your not on even ground with a sharp axe on the ground right near the ladder with no one holding the ladder and you should be alright, haha.

It was mainly due to me being kind of reckless and careless on the ladder, but still it was a sick fall (I fell backwards and fell on top of the ladder and on the ground at the same time). It really felt like the muscle mass I have cushioned the fall, so it was a good thing I didn't break anything besides ripping off a bunch of skin in my bicep, forearm and back and bruising all three places, but it could have easily been a lot worse.

After it happened, I finished my cutting job, took a shower, and called it a day haha.

[P0W3RLIFT3R87]

Nice chinup workout.

[big_baller]

far out you are a strong little bugger.

[IronBender800]

Nope, an accident with a ladder. Don't go on the "do not step on this step" step, while cutting with a super sharp saw something while the ladder is wobbling because your not on even ground with a sharp axe on the ground right near the ladder with no one holding the ladder and you should be alright, haha.

It was mainly due to me being kind of reckless and careless on the ladder, but still it was a sick fall (I fell backwards and fell on top of the ladder and on the ground at the same time). It really felt like the muscle mass I have cushioned the fall, so it was a good thing I didn't break anything besides ripping off a bunch of skin in my bicep, forearm and back and bruising all three places, but it could have easily been a lot worse.

After it happened, I finished my cutting job, took a shower, and called it a day haha.

Haha next time just use a taller ladder.

Safety first;)

[AJ010]

Thanks all you guys, forgot I didnt reply...

11/28/05
Easy Accel

600m warmup jog
high knees(felt weird..)
hip stretch
butt kicks

2 practice 15m's ...no pain

20m/40m

Comments: Biomechanics are off...speed is a bit down, however hamstring didn't hurt, or become injured. It's a good sign

Powercleans: 135x3/155x2/185x3 *House PR...prob had 6 reps or something

Damn you step ups...I really want to go back in time...way to **** up my whole year of training....and way to lose all the hard earned gains ive made in my sprinting and strength endeavors...i wont quit, but im at a big disadvantage

[IronBender800]

Dont blame the exercise blame the carelessness on your part:D;)

Haha just messin with ya!

Nice job with the cleans man!

[AJ010]

Thanks I guess..

there are just some exercises people shouldnt do...once you lose balance its over man, thats it.

But honestly, I think I have something that slows down recovery. I think I bruise easily too...

[AJ010]

Is there an echo in here? :D

Haha oops.

Have you been keepin a journal here man? Haven't seen it!

[MXdawg2]

Haha oops.

Have you been keepin a journal here man? Haven't seen it!
Yeah, I have just been lazy on updating it!

[PitzaPapa]

steel i didnt hear u the first time :D

what happened on the stepups i dont remember this?

[AJ010]

haha shut up...at least its not as bad as when i posted "haha bull****" 14 times in a row :D

i did hill sprints...12 or 14 or something i forget
then i come home
do step ups...work up to 170x5
drop weight to 115
on the 5th rep for left leg when i brought my left foot down my right foot collapsed
it inverted all the way, but i was able to slow down the fall...i tried controlling it
i should have just fallen without trying to stop it
i ended up getting hitwith the bar in the front of my head(yeah it was on my back at first heh)
bad time...its officially been 4 months today

[BPP]

nice workout and glad your feelin better bro

[AJ010]

Thanks :)

[Pro]

7/27/05
My Journey:

Coan/Phillipi Week 2:

Deadlifts
135x5
225x3
315x1
365x1
405x2 *Can anybody tell me where the weight is? :)

(Sumo Stance): 6x325x3 *nice sets!

Barbell Rows
135x5
195x5
205x5
225x5 *ehh...too much cheating. My grip kept giving out for some reason too

Reverse Hyper Extensions
3x20 @ Bodyweight

Comments
Great workout. Nothing to say, except I had a great time. :)

Great workout!

[Pro]

2 days later... the nightmare begins...



Haha thx man...

7/29/05
My Journey:

Acceleration Development aid:

Hill Sprints
12x20m

Comments
Alright speed...nothing great today...not good really

----------------------------------------------

Low Volume Legs

21" Step ups[
165x5 *Left leg was a bitch with locking these out...wow...
115x6 *I fell down when switching to left leg, I just totally collapsed. I slammed my head into the base of the power rack, ankle got slightly bent, and got smacked the **** up with 115. I lost hearing for a minute...but I finished up the set

Front Squats
165x5

Comments
I'm ok...I had to rush all of my workouts today because I need to head out soon. Everything sucked...not a good day. Im pissed to say the least

Slightly bent? Not a good day indeed...

[Pro]

A few days after the incident...


Yeah I know I know man.

Update: Ankle is nearly 100% better today. Not going to sprint though even though, because I don't want to ruin anything. I will do my shoulder workout though!

Nearly 100% better? Not even close.


The step ups are going to be dropped for a little bit. My plan is to do DE squat, 6x225x2 this Friday, and add 5lbs a week. Im pretty sure 225 is less than what I could DE rep, I'm just being conservative though. I'll be pausing these too, to work what I never got too. Plus I don't want to do too much during coan. This should be interesting..

So...

6x225x2 DE paused speed box squat

170x5 Front Squat

Weighted situps 3x8

Something like that

For a little bit? Not even close again...

And thats the story Porky... the possible death of Unlimited Steel's lifting career... but maybe there will be a return. I just remember Steel's first journal's and I saw such huge potential in them and then things just died down over the last year.

Maybe things will get better, but only time will tell.

[AJ010]

If only I could take this back....I remember that deadlift workout too

It was cloudy and storming when I left...sigh...that was a really good day too..

[Pro]

Cloudy stormy days, especially when its raining are my favorite days to lift, since I lift in my garage.

[AJ010]

Cloudy stormy days, especially when its raining are my favorite days to lift, since I lift in my garage.

I know

I was so happy that day...and 7 days later was a good deadlift workout too....then I got hurt....

[AJ010]

11/30/05
Squat

(no warmups listed...did w/u though)

Parallel Squat: 275x5
ATG Front Squat: 185x2 *i went so damn low...this wasnt supposed to be hard, but this long lay off made it hard

[PitzaPapa]

good squatin steel

hammy bother u at all on da squats.

ull be back full speed soon man. nothin will stop you unless it killz you :)

it sucks coming back from an injury or a layoff, but u know u aint gona quit, so theres only 1 thing to do, to get back up there.

[IronBender800]

Strong squats for sure man!

Not bad at all after a long layoff.

[AJ010]

Thanks

Back squats were nothing, I prob had 365 in me today

Porksta- hammy was fine...still generally not 100%, but so close

[P0W3RLIFT3R87]

Nice squatting. Glad you are doing better.

[raffiki]

Good squats. Hope nothing flares up on you.

[AJ010]

Thanks a lot guys.

Kind of just not happy lately so if im not getting to any journals im sorry..

12/1/05
Recovery

Tempo Runs: 5x100m/5x100m/4x100m
-75%
-30s btwn reps
-2 min btwn sets

no comments

[BenT]

Cheer up!

[Liftin4ever]

11/30/05


Parallel Squat: 275x5


That's it man? haha jk, but to get you motivated...I did 275x8 last week :D

[AJ010]

Thanks guys.

Liftin, it was my first squat workout back, well 2nd if you count my 225x10. Didn't want to go too heavy. Good job though dude

[IronBender800]

Thanks guys.

Liftin, it was my first squat workout back, well 2nd if you count my 225x10. Didn't want to go too heavy. Good job though dude

haha damn boards so slow i get that server is to busy at the moment **** all the time.

Anyways nice sprinting steel! Even with all your injuries your still strong as hell. Just find ways to work around things and be patient.

[AJ010]

12/2/05
Max Velocity:

Warmup:
600m warmup jog
"3 second" static stretches
High knees
Butt kicks
2 practice accels

Flying Sprints:
-Used Rolling Start
20m accel zone + 20m fly zone
3 x 30m accel zone + 15m fly zone

Accel Sprint: 40m

Comments: Form is feeling a lot better. Excellent speed on the 40m, however my hamstring didn't feel 100% safe...

-------------

Weights:

Powersnatch: 65x3/95x3/135x2 *easy
Decline Bench: 135x5/225x2/275x1 *old PR...NOT A MAX NOW/ 295x0 *got it up a couple inches oh well...I can probably do this on a better day...not after sprints too..upper felt a bit weak this week

Comments: Havent done decline in about a year, so needless to say my form felt funky.

[BPP]

good runnin bro

[IronBender800]

Nice runnin and good try on the declines dude!

[MXdawg2]

Strong workouts lately. Hopefully you will be able to sprint more often, and with more confidence now that your hamstring is healed.

[AJ010]

Thanks bros

MX- :) i hope i can start really training again...just did this workout on road. however, my hammy isnt 100% yet. it seems close, but just not yet. it probably was a bad muscle injury, or a tendon injury, and im thinking it might be the tendon, especially since the injury site is so high up on the hammy. last real hammy injury i had was last year, only hurt for 4 days. tough luck this time huh

[AJ010]

I feel like I could be on the verge of some very good things to come...however...my hamstring is still hurt, and thats a big concern. It's feeling very very good, but just not totally safe. It feels like it could be damaged more

[AJ010]

12/3/05
Recovery + Fitness

Tempo Runs: 2x(4x100m)
-75%
-30s btwn reps
-2min btwn sets

Comments: Right foot is moving much straighter with less sway, and I think it has something to do with me massaging the joint hard, in an attempt to remove scar tissue. I've noticed that these tempo runs aren't even making me breathe fast anymore. I guess this is a good sign.

[Perceptionist]

hey steel hows the one-arm chinning training going? I seen you were getting real close to getting that chin to the bar...don't worry you'll get it soon.

[AJ010]

Yo!!!

I actually got it for 2 singles just now!

Now my next goal, is to do it with a 2 second hang before pulling...back to training! :D

[AJ010]

12/5/05
Accel Dev

Warmup:
600m jog
hip stretch
3 second static stretches
high knees
butt kicks
2 practice 10s

Sprints: 20m/30m/3x40m

Comments: Very fast, even though I sprinted on road with no blocks or spikes. I know on the track ill be much faster. Hamstring felt much safer today, however...because I felt it was risky I didnt do any more sprints. Still not 100%

-----------------
Chinup training:

One Arm Chinups:
Right Arm: 2 singles! Finally did it! (before sprint workout)
+15lbs 2x3 for pinch assisted one arm chinup
Left Arm: 2 attempts...got moving a lot with left arm, but only half rep
+15lbs 2x3 for pinch assisted one arm chinup

Full Hang Weighted Pullup:
(singles) 90x5 / 90x3

Comments: Awesome! I finally did a one arm chinup. It wasnt with a paused hang, but nonetheless I did it. Now my goal is to do a full hang and get it. :)

[big_baller]

Never ever get cocky with injuries. Nice decline :)

[P0W3RLIFT3R87]

Great work on the 1-arm chin-ups. That is awesome.

[AJ010]

Thanks guys.

Feels good :-)

[PitzaPapa]

steel those chins are beastly. you and bender are leaving me in ur dusts. i gotta get a fire under my bum.

[AJ010]

steel those chins are beastly. you and bender are leaving me in ur dusts. i gotta get a fire under my bum.

Yea but your bends are beastly...you leave me in the dust there :)

[PitzaPapa]

Yea but your bends are beastly...you leave me in the dust there :)

ye but you dont bend lol :)

oldtime has me killed in bending. everyone has me beat these days.

soon tho. im gonna make a comeback and be on your tails just like the old days.

[AJ010]

ye but you dont bend lol :)

oldtime has me killed in bending. everyone has me beat these days.

soon tho. im gonna make a comeback and be on your tails just like the old days.

Hehe still though man lol

Youre already on my tails....oopsie poopsies did I say that! :o

[IronBender800]

congrats on the 1 arm chin man!!

You are crazy strong at pull-ups/chins!!

[DieselWeasel]

Congrats on that awesome feat of strength, Steel. :)

Where's the video? :confused:

[AJ010]

Thanks a lot Iron

Diesel- thanks d00d. I dont think i promised a video lol

[AJ010]

12/7/05
Squat

1" Below Parallel Squat: 135x5/225x3/315x1
"True" Parallel position pin squat: 2x340x0 / 315x1/ 335x1

Comments: 335 with no momentum is a pretty sweet squat in my opinion! I made sure I was at parallel to begin with. Damn that was hard haha, I definitely lost some squat strength, but w/e :)

[IronBender800]

Thats a strong squat for sure dude! Good job!

[AJ010]

Thats a strong squat for sure dude! Good job!

Thanks brother

[IronBender800]

Thanks brother

Dont thank me man. Stop being lazy and post in my ****!!!!! :D:(

No seriously post noww!! :)

[MXdawg2]

Squats are still up there.

Feel it in the hammy at all on those below parallel squats?

[AJ010]

Squats are still up there.

Feel it in the hammy at all on those below parallel squats?

Thanx big dawwggg


I don't feel it in the hamstring really...what causes me the most pain is when i contract the injured site while at the same time applying a direct to force to it....like imagine w/ a straight leg im sittin down on my seat and i push my foot into the box in front of me and the injury contracts(bulges actually...wierd) and then i put a fist under the injury site and sit on it...that hurts! I don't get why the injury bulges when I do that motion...i wish i knew

Weird injury for sure..but i think its gotten a bit better during this week

[P0W3RLIFT3R87]

Nice squatting, it is good that you can do that without agrivating the injury at least.

[AJ010]

Nice squatting, it is good that you can do that without agrivating the injury at least.

Thanks :)

Well I dunno...im afraid that there is a chance that other muscles in my quads or hamstrings could be compensating...but i dunno. i wonder how itll feel tomorrow..

[IronBender800]

Thanks :)

Well I dunno...im afraid that there is a chance that other muscles in my quads or hamstrings could be compensating...but i dunno. i wonder how itll feel tomorrow..

Well as long as there isnt any pain when your squatting. Be careful man. Dont wanna turn something minor into something serious. Your only 16 remember you have a looooonnnnggggg lifting career ahead of you. Dont mess it up now by training on injurys.

Question for you though man. Why is it everytime i see a post by you its almost always near max effort lifts? For someone whos injured why in the blue hell are you going heavy so often?

[AJ010]

Well as long as there isnt any pain when your squatting. Be careful man. Dont wanna turn something minor into something serious. Your only 16 remember you have a looooonnnnggggg lifting career ahead of you. Dont mess it up now by training on injurys.

Question for you though man. Why is it everytime i see a post by you its almost always near max effort lifts? For someone whos injured why in the blue hell are you going heavy so often?

lol have you been reading all my workouts since like April?

[AJ010]

12/8/05
Fitness + Recovery

Tempo Runs: 12x100m @ usual protocol

[AJ010]

12/9/05
Max Velocity:

600m warmup jog
15 sec hip flexor stretch
3 second static stretches
high knees
butt kicks
2 hard 10's

Flying Sprints
-30m accel zone + 15m fly zone
5 reps

------------------------
Snatch/Push:

Powersnatch
45x3
95x3
145x2 *PR!
145x1

Snatch Pull
135x3 (chest)
205x3 (belly button)
185x3 (chest)

Sotts Press
45x3
115x3 *2 rep PR
120x2 *PR

Military Press
150x3

Comments
Now this was some sweet stuff!

[P0W3RLIFT3R87]

Nice work on the PRs today.

[fatman2345]

hey im new to powerlifting i do football im guard adn d-end never come out of the game :) but anywayz I'm not sure if i'm doing that good on my lifts im in the 7th grade adn im 12 but be 13 february my lifts are i weigh 170 and im 5'9''
bench 170
squat 340
deadlift370 (wasnt a prob but my skin started tearing:( ticked me off)
powerclean 160

not sure what else i should put on there so i guess ill just leave it there tell me if this is good or not plz i gotta know coach says it is but my dad says it isnt i dont know who is right

[fatman2345]

if you have any tips plz tell me and i am thinking about starting track to so plz help me i dont know where to start for it and i need to get more speed cause i want linebacker adn full back more fun:)

[SFT]

Nice work on all the damn PRs, I'm gonna have to try those Sotts presses, they sound awesome.

[BPP]

hey im new to powerlifting i do football im guard adn d-end never come out of the game :) but anywayz I'm not sure if i'm doing that good on my lifts im in the 7th grade adn im 12 but be 13 february my lifts are i weigh 170 and im 5'9''
bench 170
squat 340
deadlift370 (wasnt a prob but my skin started tearing:( ticked me off)
powerclean 160

not sure what else i should put on there so i guess ill just leave it there tell me if this is good or not plz i gotta know coach says it is but my dad says it isnt i dont know who is right

:rolleyes:

[AJ010]

Thanks guys!

[AJ010]

Just pulled 405lbs at my house with no belt just because I wanted to. Wasn't too hard either, yet it was at my house and havent pulled in forever. Yay

[DieselWeasel]

Good pull! :)

[AJ010]

Good pull! :)

Thanks man...feels good not using the belt for it :)

Ooooooo yea at the gym ima be liftin some heavy ass weight :)

[MXdawg2]

12/9/05
Max Velocity:

600m warmup jog
15 sec hip flexor stretch
3 second static stretches
high knees
butt kicks
2 hard 10's

Flying Sprints
-30m accel zone + 15m fly zone
5 reps

------------------------
Snatch/Push:

Powersnatch
45x3
95x3
145x2 *PR!
145x1

Snatch Pull
135x3 (chest)
205x3 (belly button)
185x3 (chest)

Sotts Press
45x3
115x3 *2 rep PR
120x2 *PR

Military Press
150x3

Comments
Now this was some sweet stuff!
Very nice! This is old school US right thurr. :D

[IronBender800]

Looking good dude!

Nice job with the power snatch and deadlift!!

[AJ010]

Thanks guys

12/12/05
Chinup Training

Warmup: 2x5 @ BW

One Arm Chinups
Right: 4 attempts...2 might have counted..iffy
Left: 4 attempts...got tiny bit of forehead to bar height

Full Hang Pullups
100 x 4 singles
100 x 2 singles *2 second hang*

Assisted One Arm Chinups
*Pinching wrist of working arm*
Right: 4 reps/ +20 x 3
Left: 4 reps/ +20 x 3

Ultra Wide Grip Pullups
3x5 @ BW

Comments
Pinching the wrist of assisting arm was the least amount of assistance I've ever done. These sets were very hard.

[P0W3RLIFT3R87]

Nice chin-ups.

[SFT]

Those are some insane pullups, I gotta get going on those, get some weight added to mine soon.

[Footballstar]

Nice pull-ups and chin-ups I got to work on mine I'll be at your level soon :)

[PitzaPapa]

Steel Im Jealous You Bastard

[AJ010]

Thanks all you sexy mofos

footballstar, awesome to see you here again! how is your body treating you these days? :)

[AJ010]

12/16/05
Pullup Training

Weighted Full Hang Pullups
40x3
115x3 singles + 115x1 chinup
*PR!

Plyometric Pullups
3x8

Comments
Just felt like messin around again! Pretty sweet workout I must say. I want to start sprinting for real on Monday...we'll see...

[raffiki]

Nice pullups dude. Impressive work.

[P0W3RLIFT3R87]

Great job on the pullups PR. That is a lot of weight on those.

[mivi320]

Friggin' awesome pullups, Steel!

-Mike

[AJ010]

Thanks guys. I will hit up all your journals later


I just walked a mile cuz I was pissed, then I said **** it and ran a mile for the good old days. 4 years ago I'd always run miles...many memories from those days.

[AJ010]

yea ima get to all u guys later, just busy here

did pinch grip training

Hub Cap Pinch(using plates):
2.5
5
10
25
35
45 x 0

Pinch Grip:
45
50
70 x 0
60 x 0
60 x 1
70 x 0

jeaaa ***** thats how u do dem pinch grips!

[DieselWeasel]

Steel wanted me to tell everyone that I told him on AIM that he was doing the pinch and hub lifts from the wrong height (his desk instead of the floor) and he's glad that I'm such a helpful sonofabitch. :D

EDIT: He did the plate pinch lifts from the floor and the hub lifts from his desk.

[AJ010]

Thanks Diesel :D

Aight I'll get to all yall journals tonight hopefully :)

12/19/05
Pullup Training!

Pullups
40x3
85x1
125x3 singles *10lb PR

One Arm Chinups
Right Arm: 2 reps *PR! / 1.5 reps
Left Arm: Got eyes to bar height/ Got cheek to bar height *PR!

Plyometric Pullups
4x6

Comments
I clearly got my chin over the bar today in right arm one arm chinups. On the second set, I made sure my elbow was fully locked and still got it clearly. Hell yeah! Left arm is actually showing signs of improvement! Excellent!

lol did I use enough exclamation points?

Anyways, hopefully I'll be back into real training next week. Just taking one more week off because I'm feeling so close close close to 100%

[AJ010]

Oh yeah, I tried to maintain a planche position and held it for about 1.5 seconds. I think I'll be able to do a planche pushup within little time if I work on it.

[P0W3RLIFT3R87]

Awesome job on the chinups. 2 with 1 arm is great.

[IronBender800]

Awesome work on those chins!

I have a bad habit of constantly using exclamtion points lol. Im sure you've noticed. :D

[AJ010]

Thanks guys for your replies :cool:

[PitzaPapa]

screw you steal

ye you know

[big_baller]

Thanks Diesel :D

Aight I'll get to all yall journals tonight hopefully :)

12/19/05
Pullup Training!

Pullups
40x3
85x1
125x3 singles *10lb PR

One Arm Chinups
Right Arm: 2 reps *PR! / 1.5 reps
Left Arm: Got eyes to bar height/ Got cheek to bar height *PR!

Plyometric Pullups
4x6

Comments
I clearly got my chin over the bar today in right arm one arm chinups. On the second set, I made sure my elbow was fully locked and still got it clearly. Hell yeah! Left arm is actually showing signs of improvement! Excellent!

lol did I use enough exclamation points?

Anyways, hopefully I'll be back into real training next week. Just taking one more week off because I'm feeling so close close close to 100%

interesting "pull-ups"

[AJ010]

12/21/05
Military Press fo shizzle

Seated Military(Paused on pins at chin): 45x5/135x3/205 x M / 195 x M / 195x1 *10lb PR!

[P0W3RLIFT3R87]

Nice military press pr.

[AJ010]

Nice military press pr.

Thanks dawg

[AJ010]

12/23/05
Squat

Parallel Pin Squat
45x5
135x3
225x1
315x1
365x0
350x0
350x0
350x1
365x1 *30lb pr

ATG Back Squats
245x3
265x2
225x3

No sweat with these

[b~rad]

bet it feels good to get a 30 pound pr. nice atg squats too.

[AJ010]

Thanks man. yeah it was awesome!


also just did some real hub pinches

got 25lbs w/ right hand and about almost knee height with 35 this time
got 10lb easy with left but 25 is too heavy i guess

[BenT]

30lb pr... thats very impressive

[P0W3RLIFT3R87]

Nice squat PR. Good work.

[BPP]

sweet PR bro!!!!

[AJ010]

Thanks guys!

12/26/05
Accel Dev:

600m warmup jog
static stretches(hip, hammies, quads, glutes)
dynamic warmup: high knees, butt kicks
2 accels: 10m

Sprints
2x40m
3x30m
2x20m

Comments
From what I felt, these were fast. Probably about as fast as this time last year, but I don't know. Tough to say. Form out of the blocks felt awkward, but its been about 2 months since ive used blocks

--------------
Oly/Pull:

Hang Powerclean
45x5
95x3
135x1
185x1 *easy as pie

Powerclean
135x1
205x3 *2 rep PR...had more in the tank :cool:

Clean Pull
205x3
245x2 *iffy...
225x3

Also tried a few one arm chins. Not a bad session at all!

[AJ010]

Also, I did it baby

I hub pinched a 35lb plate by deadlifting it from the ground to lockout...that was insanely hard :D

I just couldnt plate pinch 2 35s...I felt like I was right at the limit of producing enough force to get it going...but just not enough force heh

[DieselWeasel]

You are becoming a hub master! :D

Congrats on that sick hub lift, bro. :)

[AJ010]

Thanks man :D

I was gettn up and i was thinkin to myself "no way im gonna let this one go" and i grinded it out yaay

[P0W3RLIFT3R87]

Nice work on the powercleans and that hub pinch lift.

[Fullback_45]

Your olys are looking great Steel.

[BPP]

for numerous PR's and being back from the injured reserve, journal of the week bro :cool:

[raffiki]

Nice squats and cleans. Making me look bad. :D

[BenT]

Nice work!

Btw, just wondering, how tall and heavy are you currently?

[PitzaPapa]

god damnit steel

you couldnt have stayed injured for another month and let me make up some ground?

:D

lol in ur past 3 workouts youve missed weights and then gotten them in the next attempts

[AJ010]

Thanks everybody :D

PL87- thanx im pretty happy with those PRs too :)
Fullback- always an honor when you bless my journal with your words :cool:
Raffiki- haha thanks man. you just had an off day last time though
BenT- thanks a lot bro. the weight is still 155-160 but lately ive been around 160. im around 5'7
Pitzapapa- haha aww youre such a sweetheart doctafresh

and the best for last! bigpoppaproppy! Thanks a lot for journal of the week dude. Ahhh yes feels good :) Keep up the great work with the cut man, because you're gettn pretty close to gettn abs!

[AJ010]

12/28/05
Squat Workout 1

ATG squats
45x5
135x4
225x1
275x2 *never felt easier
5x225x3

Comments
Don't want to make myself sorer...still sore from Friday + Monday. Easy weights.

[BPP]

nice squats bro, big weight for bein easy!

[AJ010]

Thanks man! Yeah I was surprised too :D

[Fullback_45]

This journal warrants another blessing! Congrats on journal of te week, you been earning it for awhile.

[mivi320]

Looking solid as usual, Steel!

Keep it up big man!

[Memnoch]

Coming up to 2000 posts in your thread. That's the kind of dedication I like to see. Great work so far.

One arm chins....That's along way away for me. Forget the Misc board this is where the real hardcore come to talk and most importantly walk the walk.

[P0W3RLIFT3R87]

Great work on the squats.

[AJ010]

Thanks guys!!

Fullback- its an honor to hear your words
Mike- Thanks big dawg
PL87- appreciate it

Memnoch- Hey whatsup man? Thanks a lot for the post :) Well you can see the route I took to get to the 1 arm chinup...maybe if you want to do one you could try what I did. Lift hard !

12/30/05
Split Runs:

1.5 mile bike ride(to get there)
400m warmup jog
static stretches
dynamic stretches
2 10m accels

Split Runs
3x60m *1.5min btwn runs
***Rest 10 minutes***
2x60m *1.5min btwn runs

Comments
Felt very fast...at least from the way I saw it. I didn't think I was going that fast, but when I brought my eyes up at about the 40m mark, I saw the 60m mark and it seemed I got to the finish in a blur, which made it seem very fast. So, I guess I'm not doing too bad. First week back is always the toughest anyways

-----------------
Oly:Snatch

High Hang Power Snatch
45x5
115x2
135x1 + 135x1 Power Snatch

Snatch Pulls
225x2
245x2 *upper bellybutton
175x3 *upper chest..so easy

Comments
Worn out from the sprints, so I kept the volume low and quality high.

[mivi320]

Snatch Pulls

245x2



Dangggggggg!

Nice lift big man!

[Footballstar]

Good workout. Glad to see you still sprinting but when are you going to get timed or are you rejoining the outdoor track team this year?

[AJ010]

Thanks guys

FBStar: if body doesnt get fked up i should be doing spring

Oh yeah CG benched 260 easy today cuz some kids wanted me to lol

[big_baller]

How about you time your sprints so i don't have to make up some bull**** about you looking fast. Atleast that way you actually have a record of things and know you're improving.

Huge snatch pulls.

[AJ010]

Bah I couldnt be bothered...I train alone, and handtime sucks esp when I'm doing it for myself

1/2/06
Acceleration Development:

400m warmup jog
static stretches
dynamic stretches
2x10m accels

Sprints
3x30m
3x40m
2x20m

Comments
Felt very fast...40s were fast but could have been faster if done fresh...

------------
Oly/Pull:

Power Hangclean
45x4
135x3
175x3
175x2
175x1

Clean Pull
225x3
275x2 *a little iffy on form
245x3

Chinups
3x90x3

Comments
Sweet workout. Hangcleans were easy...

[BPP]

ive never tried clean pulls

good workout

[AJ010]

Thanks man :)

[mivi320]

Another nice looking workout!

Keep at it big Matt. :D

[BenT]

Nice session...

By the way, how high do you pull on Clean pulls? To your chest?

And after you pull, do you just drop your weight onto the floor?

[Fullback_45]

Keep on keeping on brother. Nice work.

[Footballstar]

Nice workout as usual... here's a thought Hang Clean Pulls might be a little better because of the emphasis of hip extension...

[PitzaPapa]

whats with all the oly lifts steel, too good for powerlifts these days, is that how is?




:cool:

[AJ010]

Thanks Big Mike! :D

Ben- I think I have to re-evaluate my form. I try to pull as if I'm doing a clean, but the lift turns out feeling like a clean style deadlift with an upright row motion kinda...probably because the weights too heavy(275 anyways). I pull it to about belly button height, because thats what I heard was best. Afterall, pulling the bar to chest is pretty much a high pull isnt it? I use metal plates, so i lower the bar with control

Fullback- thanks dawg

FBStar: Thanx dude! Gotta give that a shot

Porky- ehh just training how i want :)

[raffiki]

Good work man. You're making a nice comeback.

A rule of thumb in o-lifting is not to do pulls with more than 110% of your best lift.

[AJ010]

Thanks!

Hmm ive only done 215 a long ass time ago..could kill that now im sure prob got 225 or lil more so I guess I should limit myself to 250 or so?

[P0W3RLIFT3R87]

Nice o-lifts. Seems like sprinting's going real well for you too.

[AJ010]

thanks :)

1/4/06
Squat workout 2:

ATG Squat
85x5
135x3
225x1
295x2 *easy
5x240x3

Comments
easy workout :)

[PitzaPapa]

thats so easy i could do it :)

i love having easy workouts sometimes, always feel satisfied after them.

[AJ010]

hell yea

[Footballstar]

Great ATG's man, I haven't squatted in a long time because of former back pain...but will get back at it later in my mini-cycles, right now focused on deadlifts.

[raffiki]

Thanks!

Hmm ive only done 215 a long ass time ago..could kill that now im sure prob got 225 or lil more so I guess I should limit myself to 250 or so?
If you want it to have good carry over to power cleans, you should pull it up to the bottom of your pecs. Start with 225x3x3 and see if they all get high enough.

Good full squats also.

[AJ010]

Thanks guys

FBStar- you gonna get to a 500 dead soon? Hows the back feelin?

raffiki- thanks a lot for the advice! monday ill do that. How about snatch pulls? How high should I bring those?

[raffiki]

raffiki- thanks a lot for the advice! monday ill do that. How about snatch pulls? How high should I bring those?
Probably about neck height. Just try to gauge how high the bar is when you squat under it with a wide grip, and compare that to your standing height.

[Footballstar]

FBStar- you gonna get to a 500 dead soon? Hows the back feelin?


Man it's going to take but I'm not really all into numbers just athletic developement which is why I change my DE and ME lifts every 2 weeks.

[AJ010]

Thanks raffiki :cool:

FBS: oh do you think that has its advantages?

[Footballstar]

Thanks raffiki :cool:

FBS: oh do you think that has its advantages?

I hope, haven't really lifted success since the summer really...

[AJ010]

I hope, haven't really lifted success since the summer really...

Pfft same man, so many bad choices and accidents really ****ed me over...i swear i was on course for a 10.9...

maybe next year.....if i can stay on my feet

ive been stumbling this whole year...not literally but its like i think im fine then something else just ****s up....and its hard to keep going. things seem to be going pretty good now, but i dont know whats lurking around the corner for me

[mivi320]

Impressive ATG's bro.

Keep this up - everything is looking really solid!

[AJ010]

Thanks dude!

Didn't feel like doing sprints today, because I got home late and weather sucked. Doesnt matter, had a short weight workout! Jammed finger today so I kept it short.

1/6/06
Snatch:

Hang PowerSnatch
100x3
135x2 *PR...not bad...even did this at home which is harder
125x3 (or was it 2 reps??)
115x3 (2 reps?)
115x3 (2????)

Snatch Pulls
(From the hang): 135x3/155x3
From the floor: 175x3

Comments
Got proper height on the snatch pulls...good ****! Hang power snatches are tough ****s :D

[raffiki]

Good workout. The hang snatch can really work you.

[AJ010]

Thanks man

yea! i dont think i should be going this heavy...ima drop weight next week and progress up again over 4 weeks to hopefully something heavier.

[P0W3RLIFT3R87]

Nice work on the hang snatches and pulls.

[AJ010]

Thanks!

I think I'll do my split runs monday to make up for not doing them yesterday.

[AJ010]

1/9/06
Split Runs:

1.5mile bike ride
400m warmup jog
static stretches
dynamic stretches
2 10s

Split runs
3x70m 1.5m btwn reps
-7 minutes -
2x70m 1.5m btwn reps

Comments
First rep sucked, let out all my air after like 25m. 4th rep was the fastest I think. This rep was pretty fast, only really happy with this one. But hey, at least I'm on the track ! :)

------------
Clean:

Powerclean
4x165x2

Clean pull
3x225x3

Comments
Too tired, decided to go light on cleans. Clean pulls were brought to lower chest...good stuff!

[MXdawg2]

Good to see you back in the swing of things. Your workouts are really solid lately brosef.

[AMG]

Nice training Steel.

[raffiki]

Nice work out. Aren't you suposed to rest more between sprints? Like 3-5 min. I'm thinking about including some after my squat cycle, just 100ft or so.

[AJ010]

Thanks guys!

Raffiki- yes, 1 min per 10m (up to about 150m usually), but split runs are an exception. When I do real speed endurance runs, ill be resting about 10min beetween sprints

Heh, 100ft is like pure accel

[JackBags]

Steel, how is your technique (go in depth) when you do powercleans? I do not know the proper technique, so I basically muscle it up to my shoulders with brute force. The reason I'm doing them now is to later help my log press when the time comes.

[BPP]

nice powercleans bro

good workotu!

[AJ010]

Jack- Whatup man. I am not a pro on the form, but I'll try to list it in steps what I do:

1) Approach bar with shins touching, hands right next to the smooth, shoulders over the bar, hips low, and back arched
2) start pulling up...try not to bend arms too early (i do this anyways i think..)
3)when I get to "that point" where I feel the time is right i pull up the weight with a shrug and shoulder action, while focusing on moving elbows up, rather than bending my elbows, but i bend my elbows at the top of the shrug
4)at this point my elbows are bent, the weight is at chest level, and i need to rack it
5) i jump a little and widen my legs naturally(dont know if youre supposed to, but this just happens anyways) and this helps me get just low enough so that I can catch the bar(rather than pull bar higher, i get lower...this is most likely why a full clean lets you lift more)
6) recover and stand erect with bar racked

proppy- thanks man! congrats on your sweet mile time!

[PitzaPapa]

what happeneed to you steel, uve changed.

doin all these fancy lifts and idunno what half dem are :(

*slap*

[mivi320]

Geez nice work, big Matt.

You taking cell-tech?


;) :D

[raffiki]

what happeneed to you steel, uve changed.

doin all these fancy lifts and idunno what half dem are :(

*slap*
Crawl out from under yer tire, ya igorant rech!

[AJ010]

Haha thanks guys!

Porky- lol newb
Mike- Come on man, you've known me forever. of course im on dat dere cell tech! :D

1/11/06
Max Velocity:

warmup

In-Out Sprints
30m easy - 20m hard - 25m easy - 15m hard
30m easy - 15m hard - 25m easy - 15m hard
*forgot distances really but it was roughly this

Flying sprints
30m accel zone: 20m fly zone
40m accel zone: 15m fly zone

Comments
Not too bad!

------------
Squat:

ATG Squat
135x5
225x1
275x1
315x2 *pr :D
5x255x3

Comments
im sore :D 315 wasnt too hard either. saw some guy bench 385 legit...****in nuts

[Footballstar]

Nice workout man, How is your Max Velocity doing? (in terms of progression)

[AJ010]

Nice workout man, How is your Max Velocity doing? (in terms of progression)

Thanks dude.

First real max velocity workout in a long time, so I'm kind of just doing whatever I can. I'll probably just add in reps each week, or increase fly zone distance, and use 55m sprints as part of max velocity at one point

[Footballstar]

Thanks dude.

First real max velocity workout in a long time, so I'm kind of just doing whatever I can. I'll probably just add in reps each week, or increase fly zone distance, and use 55m sprints as part of max velocity at one point

As soon as I get my car (in a few weeks) I am going to do acceleration work at the track (too far away right now) and I am going to get a drag sled to really build functional strength in the max velocity phase (weakest sprinting link) of 100m I want to suprise people this year during track season when I am zooming right past them.

[raffiki]

Nice squat! But don't slack off, cause I'm catching up.

[P0W3RLIFT3R87]

Nice work on the squat PR.

[mivi320]

Wow, awesome ATG squat!

[PitzaPapa]

those skwats are pimpin.

[AJ010]

Thanks guys!

raffiki- whens 315 comin up bro?

Anyways guys, all that squatting might have looked good and all, but its just too much for me right now. It made me very sore, and affected todays workout. Next week the plan will be to just do 335x2 and then hit 275 for 2x3 or something. I really can't afford to get sore like this...it ruined todays sprints kinda

1/13/06
Accel Dev:

warmup

Sprints
3x40m
5x20m

Comments
I'm trying to piece my form back together. Something just doesn't feel right. I tried dorsiflexion on my 3rd or 4th 20m and that seemed to help. I wasn't slow today, but I felt like I had more left in me. Frigging soreness and another jammed finger keep ****ing me up. What I need to do is study sprint form again all weekend, and then put it to use. I'm losing my mind. Hey, I have been eating so little lately, that could be a big factor. I need to start loading up on pasta :D

------------
Snatch:

High Hang Power Snatch
125x3
125x3
125x2 + 125x1 powersnatch

Hang Snatch Pull
125x3
185x2 *eh...not high enough..wasnt feelin it
145x3

Comments
Not bad...I believe thats basically a PR for high hang power snatches...not too sure though. Had to squat to nearly parallel on these..so they weren't that easy. WTF, wasn't I supposed to go easy today? Whatever.

[PitzaPapa]

plantar flexion is where its at.

[raffiki]

Good work man. I should probably find some tips on how to sprint.

In exactly three weeks is a new squat max. 315 is minimum. Honestly I would disappointed if I didn't see more.

[Fullback_45]

Congrats on the Squat PR. Solid training as always.

[mivi320]

Stong lifts as usual there, US.

BTW, what's your weight/height nowadays?

[BPP]

big squattin bro!!!

[AJ010]

Thanks guys!

Raffiki- Check this out: http://www.brianmac.demon.co.uk/sprints/index.htm

Mike- Thanx big dawg. 5'7 156-160..weight was 156 few days ago..but wasnt eating much

------------------------

Well guys, I didn't sprint today because the track is full of snow, so I figure this will give me a good opportunity to try to get back into tempo runs. I'll hit some up later today, nothing much though. So I decided to max powercleans at my house!

1/16/06
Clean:

PowerClean
135x3
155x1
185x1
215x1 *10lb PR at my house!
225x0 *felt like I had a good amt of power to get through transition between first and second pull...but not enough power so I didn't even try.

Yay...I tied my gym PR. I think I've got 235 or something at the gym now.

Clean Pulls
240x3 *3rd rep wasn't high enough
230x3

CG Bench *did yesterday actually*
135x5
185x1
225x1
255x1
255x1

Comments
I figure since I've been feeling like **** lately, I should deload volume, especially since I hit a PR.

[b~rad]

STRONG power cleans and close grip. Probably a stupid question but whats a clean pull?

[raffiki]

Strong workout all the way around. Thanks for the link.

[P0W3RLIFT3R87]

Nice workout and good work on the PR. Just a question, why is it that you can do more weight in the gym than at your house if the weights are the same?

[AJ010]

Thanks guys

B-rad: clean pull is like a power clean but you pull up to lower chest, sort of like an upright row if you get what I mean. you can find a better example and pix on google or videos.yahoo.com

raffiki- thanx man and no prob

pl87- actually, my bar is a little thicker than the gyms, and the bar I use at my gym is longer...probably 7'6+ or something. My bar, which is a regulation olympic set bar is 7 feet long.

[P0W3RLIFT3R87]

pl87- actually, my bar is a little thicker than the gyms, and the bar I use at my gym is longer...probably 7'6+ or something. My bar, which is a regulation olympic set bar is 7 feet long.
I see. I thought all the gyms had the regular olympic bars now.

[AJ010]

1/18/06
Max Velocity:

warmup

Flying Sprints
30m accel zone :10m fly
40m accel zone: 10m fly
40m accel zone: 10m fly

In-Out Sprints
3x (25m in/ 20m out / 25m in/ 15m out)

Comments
Hell yeah the sprints kicked ass! The in-out sprints especially.

-------

Squat Workout 4:

ATG Squat
135x5
225x1
275x1
335x2 * PR!
2x275x3

Comments
Hellz yea. Sick of gettn sore from squats so I cut the volume down.

[Footballstar]

nice ATG Squats 335x2 is nice.

[BenT]

Damn, nice squats man!

[P0W3RLIFT3R87]

Great work on the squat PR.

[Perceptionist]

it was him LOL and I just found out today that he has the same birthday as me...go figure LOL...

[raffiki]

You weren't supposed to jump from 315x2 to 335x2. :(

Good work though. :)

[PitzaPapa]

mediocre skwats





:D

[BPP]

you pussy :D

not being able to walk for 3 days after squatting is a badge of honor

nice numbers

[AJ010]

Thanks everybody for the comments!

raffiki- haha i just did what my routine called for man! 315 was pretty easy weight lol, 335 was kinda hard

perceptionist- damn!!!! haha thats crazy. what a coincidence

[mivi320]

Dang son, nice squats!

[GoJu]

Nice squats man, my best ever was 315 but that was parallel (if that) I'm ain't hittin' your weight for a while, nice work!

[AJ010]

Thanks everybody!

1/20/06
Split Runs: Final Week:

Warmup

Split runs
2x(80m x 2)
2 min between reps....8 minutes between the sets

Comments
First set wasnt that good really. Second set, I really put my form together and these were fast. My speed endurance is lacking now though. Next week I'm going to pure speed endurance work, and i might combine max v and accel

-----------
Snatch:

PowerSnatch
45x5
95x3
145x1
155x1 * easy ****
165 x M *i got this over my head and in a position that would resemble a military press...but i didnt lock my arms...i didnt squat low enough. Also was stupid doing a one arm chin right before this. Too confident. However, my last PR was 155 with a belt and chalk, and this was totally raw...and after sprints. Pretty sure 175 fresh is a possibility.

[mivi320]

Another impressive workout!

You taking gakic?

;) :D

[raffiki]

Good work dude. 165 has been my enemy in the snatch for a while.

[AJ010]

Good work dude. 165 has been my enemy in the snatch for a while.

Mike- Both of course :D

Raff- thanks man. I dunno whether to go for it next week or just work back down...I wasnt supposed to even max or anything...i keep messing up. the real workout was supposed to be 3 or 4 singles at 155, but 155 felt so easy i got overconfident...

My new routine idea is gonna be like this:

Monday: Accel Dev + Max Velocity/ Clean + Upper pull
Tuesday: Tempo Runs
Wednesday: Squat
Thursday: Tempo Runs
Friday: Speed Endurance
Saturday: Tempo Runs
Sunday: Off

However, I'm thinking very very soon I'm going to have to cut strength work down. I've been trying to cut down strength work volume, and I just think thats not enough. I might have to just drop the intensity I'm using or somethin.

[AJ010]

1/23/06
Acceleration Development:

warmup

Sprints
4x40m
3x30m

Comments
Hell yeah things are starting to click together here

------------
Clean/Upper pull:

PowerClean
45x3
135x3
185x1
205x1
225x1 *10lb PR! Finally nailed 2 plates..no belt or chalk and after a full sprint workout :cool:

Hammer Grip Pullups
80x3
2x60x3

Comments
I finally powercleaned 225. No problem!

[PitzaPapa]

nice job on powerclean, 225 is still evading me :) i gotta try er again soon.

yes steel cut the strength work down :) so i have no contenders for the race mwuahahahaa

[Footballstar]

Good job man with the clean PR, if it was easy how come you didn't go higher...

[raffiki]

Sweet! You are a beast. I will give you a third of my kingdom.

[P0W3RLIFT3R87]

Great work on the powerclean PR. I have a question I still can't figure out how do powercleans actually help with the big 3 lifts? I can see how it would help with olympic lifting, but have no idea how it would help with powerlifting.

[AJ010]

Thanx guys!

porky- muahahaha

FBStar- wasnt easy like that man! it didnt feel like a max though.

Raffiki- hahaha thanks big man

PL87- thanks! I don't think the oly lifts really help THAT much with the big 3. I think if anything it would be the other way around, even though the correlation isnt big. I think the oly lifts could help develop pulling power though, and could also develop power in the legs which might help squat. Not really sure, but I wouldn't count on oly lifting to up your big 3 so much.

[Perceptionist]

deadlift to the knees, those are real fun, LOLOLOL

[P0W3RLIFT3R87]

PL87- thanks! I don't think the oly lifts really help THAT much with the big 3. I think if anything it would be the other way around, even though the correlation isnt big. I think the oly lifts could help develop pulling power though, and could also develop power in the legs which might help squat. Not really sure, but I wouldn't count on oly lifting to up your big 3 so much.
I wasn't going to try it, just wondering though. I couldn't figure it out right on my own anyways.

[AJ010]

deadlift to the knees, those are real fun, LOLOLOL

hahaha oh yeah

PL87- oh alright

[AJ010]

1/25/06
Max Velocity:

warmup..somewhat longer

In-Out Sprints
3x (30m in / 20m out / 25m in / 25m out)

Flying Sprints
3x (40m accel zone/15m fly zone)

Comments
I think the weather is slowing me down. Its in the 30s. The in-out sprints felt fast for the first out, the second out suffered though. I'm thinking my out zones are too long, i dont know. flying sprints didnt feel special. I cant wait for the weather to get better

---------
Squat:

ATG Squat
135x5
225x1
3x295x3

Comments
Used shorter shiny bar. This bar isnt as easy to lift with. I think I just felt weak anyways. I slept 7 ****ty hours, ate breakfast, then rushed in a small bowl of oatmeal before midterm, took a 2 hr midterm, right after midterm i sprinted, then i did my weight workout. Not too strong here.

[PitzaPapa]

shoulda had a nap man. i was fried today too but an hour nap cured that.

when i see flying sprints i picture some dude running flailing his arms in a windmill fashion haha

[SFT]

shoulda had a nap man. i was fried today too but an hour nap cured that.

Power naps are fricken awesome. Sometimes if I'm feeling a bit fatigued or whatever, I take a 30 min - 2 hour power nap and it helps a lot. Did this today right before my rugby practice because I was tired/sick. Ended up helping a lot.

BTW keep at those squats man, they are still looking strong.

[AJ010]

Thanks guys

midterm week is finally over. im just so drained

I did 3x100m sprints today. Second sprint felt pretty good. Not very fast though.

I'm taking the next week off of all training. i need a break

[FSUFan4]

what's up big man.

[mivi320]

I'm taking the next week off of all training. i need a break

You deserve it too, Matt.

Enjoy the week off, big swole. :)

[Footballstar]

give me a break, give me a break, break me off a peice of that kit-kat bar.

[Fullback_45]

Way to end your sessions on a good not with that 225 clean. Puts you in a whole nother club doesnt it? Wrest well this week and come back next week and get ready to go for another 3 pr making months baby!

[AJ010]

thanx everybody

mon: deadlift + clean
wed: upper body
fri: DE squat + snatch

mon: accel
wed: max v
fri" speed end

thinkin of doin this. i was doin great with this type of training, so im gonna try it again. However, im def limiting how much strength work ill be doing.

[Footballstar]

I like it, it looks real good in terms of set up but as track is coming along I expect you to run more than lift correct...

[AJ010]

oh def man of course

[AJ010]

2/3/06

DE Squat

Parallel Speed Box Squats: 135x2/225x2/245x2 *ok..not really fast tho / 275x2 *pfft not DE duh / 3x225x2/ 2x205x2

Hang P.Snatches: 120x3 / 120x2

Barbell Curl: 120x1 strict / 135x1 pretty strict / 155x1 kinda loose

[FSUFan4]

Nice workout US...

[Fullback_45]

Good luck with your new plan of attack. Nice curls aswell. Try 165 next time.

[AJ010]

damnn did i sleep like ****!!

way too windy to do sprints, and really, just not feeling it today. did some deadlifts, but they sucked.

Deadlifts(home): worked up to 405x1 ... sucked, but I had to break them in again!

Reverse Hypers: 4x25@BW Superset with W.G pullups 5 reps between sets

I figure wednesday ill have a real upper body workout, and friday will be a good DE squat day, maybe. Not sure if im going to sprint this week. see how the weather is...dont wanna aggravate anything in this weather

[Footballstar]

good workout, are you doing regular or sumo deads?

[PitzaPapa]

405X1 WHAHA GIVE UP THE RACE IS MINE :D

good work tho


footballstar- conventional

[raffiki]

Deadlift isn't bad at all.

Can you not run in a gym?

[FSUFan4]

I'd be happy with a 405 deadlift.

[P0W3RLIFT3R87]

That's still a nice deadlift for not doing them in a while. I don't know what your max is but 405 is still good.