MJW's Most Excellent Workout Adventure

[mjw8204]

Recovery Session

Front Squat
3x3
145 lbs

Notes: Very good. Was able to hit a good depth. I'm 10 lbs away from my tested 3RM, so hopefully we'll see some PRs pretty soon.

Press
5x5
105 lbs

Notes: Got it this time. You might recall that I couldn't lock out the final rep last week. I got it without much of a fight this time. Increase 2.5 for next week.

Chin-ups (neutral grip)
3 sets: 8-6-6 reps
BW+15 lbs

Notes: Felt stronger than last time. I'm going to try to keep the volume as even as possible for a while, so look for increases across sets rather than an all-out effort on the first set.

Dips
3x9
Bodyweight

Notes: These were done in alternating sets with chins since I use the same station for both. I decided to move dips to this session. Hopefully it will not affect my decline PR attempt on Saturday.

Accessory
45 degree extensions
EZ-bar curls

Notes: Got the guns nice and pumped. I've decided to stop worrying about reps on curls and just go by feel. I get too caught up in whether or not I've added a rep from last time, and I ignore how my biceps actually feel.

Comments
Really good workout. Everything felt good and it gave me a good "cool-off" from Tuesday's volume session. Looking forward to cranking out some PRs on Saturday.

[DallasLynx]

Nice job on the OH press. Just keep plugging away, that usually works. Good front squats too M.

[knowles.ja]

Remember when you couldn't do dips at all? Good progress since then.

I'm looking forward to the pictures when you get down to 6% bodyfat.

[MISSINGLINK]

Nice front squatting Matt.

[t-p-c]

good work man

[milk mustache]

OMG!! WTF!! TTYL!



Are you able to get a good backward lean and a back arch in on your front squats?

[PhreEkGarden]

5x5 with 105 is gettin up there. Goodluck with that weight increase next week.

Do you feel that front squats feel different than regular squats? I didnt really but thats probably because I wasnt doing them correctly...

[Tad_T]

Good job, Matt!

[LSU1]

good work man

what do you figure your 5rm would be with OH press?

[JBElite]

Very solid workout all around Matt...Way to hit the target on the OH presses after falling a little short last week. That suggests to me that you are probably eating right and getting adequate rest and recovery. I rarely see you miss a step these days.

How did you like alternating chins and dips like that? Did you feel like strength and recovery were higher going into each set because you were working the antagonists?

[mjw8204]

Nice job on the OH press. Just keep plugging away, that usually works. Good front squats too M.

Thanks, Dally.

Remember when you couldn't do dips at all? Good progress since then.

They still aren't pretty, so it's a good thing I'm not being judged on finesse. Still, I'm glad I've been able to improve as much as I have. It will still be a while before I'll feel comfortable adding weight to them.

I'm looking forward to the pictures when you get down to 6% bodyfat.

Bwahahahahahahahahaha. Don't hold your breath.

But seriously, that's really not even a look I'd want. I'd be happy just not having a gut.

Nice front squatting Matt.

good work man

Thanks, guys.

Are you able to get a good backward lean and a back arch in on your front squats?

Those are two things I'm still working on. I'm seeing a lot of improvement from what I started, but the forward lean is something I have to make a conscious effort to avoid. There's always going to be a little just because I have long legs and a short torso. In fact, I think in his new book Rip may even mention how people with this sort of build can have trouble with front squats. I seem to remember seeing Dave post an excerpt of it somewhere.

Overall, though, I'd say the front squats are going well. There really haven't been any issues that would concern me thus far.

[mjw8204]

5x5 with 105 is gettin up there. Goodluck with that weight increase next week.

I should get it. What's another 2.5 lbs, right?

Do you feel that front squats feel different than regular squats? I didnt really but thats probably because I wasnt doing them correctly...

They feel pretty different to me. Actually, if anything, I'd say that front squats are easier for me in some respects. I'm just not a good back squatter at all, so I do the best I can with them.

Good job, Matt!

Thanks, Tad.

good work man

what do you figure your 5rm would be with OH press?

Hmm...hard to say. When I was doing my summer upper/lower I had worked up to 120, but there was some leg drive involved. For a press with perfect form, I'd say maybe around 115. I doubt it's too much higher than what I'm doing now for 5x5 straight sets. In fact, by now I'm probably raising that ceiling every time I'm able to increase the weight.

Very solid workout all around Matt...Way to hit the target on the OH presses after falling a little short last week. That suggests to me that you are probably eating right and getting adequate rest and recovery. I rarely see you miss a step these days.

Thanks, JB. I'm feeling unstoppable right now - the way I did when I was kicking ass on the upper/lower over the summer. Hopefully I can keep riding this momentum for a while. I think the most important thing is that I don't allow myself to get run down the way I did a couple months ago. I didn't want to stop because I was doing too well. It caught up and bit me eventually.

How did you like alternating chins and dips like that? Did you feel like strength and recovery were higher going into each set because you were working the antagonists?

Hmm, I don't know. I was sort of doing them together as a time saving measure, and I really didn't pay much attention to how my body responded to alternating them. I'll have to play closer attention next time.

[r_graz]

In fact, I think in his new book Rip may even mention how people with this sort of build can have trouble with front squats. I seem to remember seeing Dave post an excerpt of it somewhere.

Just got the book yesterday, looking forward to finding out. Of course I've got the opposite build - long torso for my height, stubby legs.

[mjw8204]

Just got the book yesterday, looking forward to finding out. Of couse I've got the opposite build - long torso for my height, stubby legs.

I have longer legs than some people that are taller than me. I don't look like a circus freak or anything, but I do think it's contributed to a lot of difficulties I've had with squatting. That combined with horrible flexibility is a recipe for squatting disaster.

I got an email telling me my book was shipped yesterday. Hopefully it arrives today or tomorrow.

[VikingMan]

I should get it. What's another 2.5 lbs, right?

Famous last words...

"He was a good bloke. He'll be missed. Crushed under a barbell is no way to go."

[mjw8204]

Famous last words...

"He was a good bloke. He'll be missed. Crushed under a barbell is no way to go."

Hehe.

"In the end, 107.5 lbs was the one mountain he couldn't climb."

[mjw8204]

Apparently making personal attacks involving family members is all the rave nowadays.

http://forum.bodybuilding.com/showpo...3&postcount=41

[knowles.ja]

Apparently making personal attacks involving family members is all the rave nowadays.

http://forum.bodybuilding.com/showpo...3&postcount=41

I would say don't waste your time reporting it.

[mjw8204]

I would say don't waste your time reporting it.

The irony is that if I responded how I wanted to, they would ban me in a heartbeat. The fact the he would make any reference whatosever to members of MY family is pretty damn hilarious.

[TexAss]

I would say don't waste your time reporting it.

I did.

We'll see what happens.

[r_graz]

I got an email telling me my book was shipped yesterday. Hopefully it arrives today or tomorrow.

Several pages devoted to barbell curls. Go figure

[Dave76]

Several pages devoted to barbell curls. Go figure

Specifically included to increase sales.

[mjw8204]

Several pages devoted to barbell curls. Go figure

Specifically included to increase sales.

I've checked my mail twice this afternoon and nothing was there. I don't know if the mail has already come and I just didn't get anything, or if it's just running late today. I was hoping to get my book today.

[Dave76]

I've checked my mail twice this afternoon and nothing was there. I don't know if the mail has already come and I just didn't get anything, or if it's just running late today. I was hoping to get my book today.

If you want to call me, I'll read it to you over the phone.

Seriously, all the pre-ordered books have been shipped. Yours will arrive soon.

[milk mustache]

I got mine and it's so hardcore it has the word "chesticles" in it.

[nelson from simpsons] ha ha![/nelson]

[mjw8204]

Intensity Session

Squat
1x5
255 lbs (PR)

Notes: None.

Decline Bench Press
3x3
185.5 - 202.5 (PR) - 190.5

Notes: None.

Deadlift
1x2 (Actual attempt: 1x3 - fail)
330 lbs

Notes: I was way too distracted to be doing this today. I don't think strength was the problem. My mind was light years from the gym. More comments below.

Comments
I was dealing with some personal stuff and it really distracted me this morning. Without going into too much detail, my girlfriend has had a life-long medical situation that has come and gone throughout her life thus far. Yesterday, it reared its ugly head, and she's been having a really rough weekend. I wasn't even going to go to the gym today, but she insisted. Needless to say, my thoughts weren't on the task at hand; they were with her. By the time I got to my triple attempt for deadlift, I couldn't concentrate. I felt weak and my form was slop. I'm not too concerned about it at the moment.

I can be excited about the other PRs later. Right now my mind is in another place. She will be okay once it passes, but right now she's scared and hurting.

[ThickAsABrick]

Sorry to hear about your girlfriend.
Thoughts and prayers, paisano.

[t-p-c]

Sorry about the personal stuff.

Nice squat and decline pr tho. Those dips didn't seem to interfere at all, nice! Don't worry about the DL, you still had a great wo, you'll get it next time.

[RipStone]

My thoughts go out to you and your GF. Hope everything gets worked out soon.

[mjw8204]

Thanks, guys. She'll be okay. It isn't anything new, it's just a really ****ty thing to have to endure. It hate it because as a man I can't do a damn thing to help her other than just being by her side. It drives me nuts to see her hurt and scared. She's the finest person I've ever met, and the last person to ever deserve to deal with this. It's scary stuff, but it will go away eventually. In the meantime, we've got to ride out some really tough hours and possibly days. What's frustrating is that she's been going to doctors all of her life and nobody can figure out what is causing it, or how to prevent it from happening. Nobody will think outside of the box, either. They all do the standard tests and want to push pills at her. It doesn't work. But anyway, I'm not going to rant about doctors right now. It will only piss me off more.