The Mortman Cometh: 5/3/1 Log with a splash of Sheiko

[mmorton]

3/27/13

Bw 211

Bench
Comp singles
305- smoked
330- miss. Light unracking but touched too low and lost tightness. Ill get it.

Db bench
30s x 35
50s x 2 x 25

Wide grip bb row
155x3x12

Bb shrugs
275x3x12

Face pulls
50x3x12

Hammas
40sx3x12

Nitrix
Protocol 1. Pumps were insane!! Felt plenty of energies.

[NC_Tarheel]

305 your opener??

[mmorton]

305 your opener??

Yes

[ulsak]

305 your opener??

Yes

dafuq! Surely you are doing some warm up work before?

[mmorton]

dafuq! Surely you are doing some warm up work before?

Nope haha. Jk

[bmontgomery87]

305 your opener??

Yes

we talking bench or deadlift here

[NC_Tarheel]

dafuq! Surely you are doing some warm up work before?

That's not his style bro.


Oh and Matt, will you be offering photo ops with your hams at the meet??

[ktj4l]

Strong lifting. I'm sure you'll get the 330.

[Anthony21]

dafuq! Surely you are doing some warm up work before?

Come on Jari you should know better. Matt just walks in the gym, lays on the bench and throws up 305 with no warm up.

Awesome work Matt.

[bigwade800]

I can do that...

[mmorton]

That's not his style bro.


Oh and Matt, will you be offering photo ops with your hams at the meet??

oh yes but in limited quantities.... i keed.. anything for my people.

we talking bench or deadlift here

we're talking a bench number 100 pounds more than yours. for reference.

Strong lifting. I'm sure you'll get the 330.

oh it'll go.

Come on Jari you should know better. Matt just walks in the gym, lays on the bench and throws up 305 with no warm up.

Awesome work Matt.

warm up is for *******s.

I can do that...

yes, but do you even hamstring?

[bigwade800]

yeah but, not in the ghey homo way...but that's just me

[ulsak]

hehe, I must be the gheyest dude here. Need at least 60 push ups, 30 pull ups and two minutes of mobility work before I even look at the bench..

[thom2355]

hehe, I must be the gheyest dude here. Need at least 60 push ups, 30 pull ups and two minutes of mobility work before I even look at the bench..

If I did 60 pushups, I would need the bench to warm-up first.

[NC_Tarheel]

hehe, I must be the gheyest dude here. Need at least 60 push ups, 30 pull ups and two minutes of mobility work before I even look at the bench..

Lat Pull - 2 x 15-20
Face pull - 2 x 15-20
Hammers - 2 x 15-20

Bar x 15
95 x 10
135 x 10

BOOM. You're warm.

[mmorton]

yeah but, not in the ghey homo way...but that's just me

You'll change your tune. Thad can attest

[bigwade800]

you boi's obviously don't know me too well...

[ulsak]

Lat Pull - 2 x 15-20
Face pull - 2 x 15-20
Hammers - 2 x 15-20

Bar x 15
95 x 10
135 x 10

BOOM. You're warm.

going to try that next bench sesh..but I need those pull ups

[bigwade800]

chins prior to benching?

[ktj4l]

Lat Pull - 2 x 15-20
Face pull - 2 x 15-20
Hammers - 2 x 15-20

Bar x 15
95 x 10
135 x 10

BOOM. You're warm.

Sounds like a good warmup routine indeed.

[ulsak]

chins prior to benching?

Benching is a priority. Pulls ups just an assist move. But I have this competition coming up later early this summer that requires Pull up endurance.

[NC_Tarheel]

Sounds like a good warmup routine indeed.

Tiger Balm or Equiblock doesn't hurt either

[mmorton]

3/28/13

bw 211

Front Squats
Just warming up for comp deads
worked up to a few sets of 185

Trap Deads
few sets of 185

Comp Deads
385
425 - 5 lb pr from last meet. felt surprisingly easy

form still crappy but getting better.. lil tighter and ill be good.. 450+ at meet is doable with good bar, plates, atmosphere.

385


425


Nitrix Protocol 1 - just for ze pumps!!! tired too and i felt like i got some good pickup from it.

[ktj4l]

That looked pretty easy for sure. You got 450+ in you.

[ulsak]

very steady pull, and it's suites you to warm up too..

[Anthony21]

I'm going for a 430 pull today and i'll make sure to not have that Matt like form


Nice work bro.

[FrmrHoss]

Dat dere cat back.....

I have a hard time even offering anything up because you get in that rounded position almost from the start. It's not like there is a point before you start the pull that you get down with a neutral spine and then you lose it while coming up. The fact that you move the bar that quickly in those positions tells me you're strong enough to pull much more but I have to think that the technique/leverages that you're putting yourself in make it harder than it has to be.

I do think you probably need to work on pulling the bar back more than pulling it straight up which normally helps to flatten out the back a little more.

[Anthony21]

Dat dere cat back.....

I have a hard time even offering anything up because you get in that rounded position almost from the start. It's not like there is a point before you start the pull that you get down with a neutral spine and then you lose it while coming up. The fact that you move the bar that quickly in those positions tells me you're strong enough to pull much more but I have to think that the technique/leverages that you're putting yourself in make it harder than it has to be.

I do think you probably need to work on pulling the bar back more than pulling it straight up which normally helps to flatten out the back a little more.

Cat Scratch Fever!

[FrmrHoss]

Maybe also talk to Wade about pulling sumo - you have probably the widest squat stance out of all of "us", squat deep as fuk with no problem, so I would think that pulling that way would be a little more natural to you. Obviously I wouldn't suggest switching it up for this meet, but may want to be something to consider going forward.

Even if we'll all judge you because everyone knows that sumo doesn't count.

[thom2355]

I was gonna say pull sumo.