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

[NaturalPursuit]

likin the log bro! keep it up!!

[mmorton]

likin the log bro! keep it up!!

Appreciate brotha!

[mmorton]

Just making sure you're not in my class Don't feel bad...I bench less than most 7th graders

haha i feel like my form is horrible.. need to post a vid.. with bench, you've got a lot more ground to cover than i do so don't feel bad ha

[NC_Tarheel]

haha i feel like my form is horrible.. need to post a vid.. with bench, you've got a lot more ground to cover than i do so don't feel bad ha

Post one up and I'll give it my less than qualified opinion

[FrmrHoss]

Post one up and I'll give it my less than qualified opinion

We'll get em up after next Wednesday's DL session. Top set is 3 sets of 2 @ 85%. So Matt will probably like, a buck ninety-five on there or so.

[mmorton]

We'll get em up after next Wednesday's DL session. Top set is 3 sets of 2 @ 85%. So Matt will probably like, a buck ninety-five on there or so.

ouch low blow Christopher! how's that pseudo squat/good morning working out for ya? haha haters gon hate!

New goal is to out pull Chris - by any means necessary!

[FrmrHoss]

ouch low blow Christopher! how's that pseudo squat/good morning working out for ya? haha haters gon hate!

New goal is to out pull Chris - by any means necessary!

Well played. I'm just trying to be efficient with my time and double up on the GM volume by supersetting leg press/good mornings with a barbell on my back.

[mmorton]

Week 3
Friday
Bench
1x5 - 160
1-4 - 190
2x3 - 225
5x2 - 255
Pause at chest - nice sets

Squat
1x5 - 175
1x5 - 210
2x5 - 245
5x4 - 265
First two were brutal.. ha def feeling it from dl on wed.. got warm and got after it..

Bench
1x6 - 160
2x6 - 190
4x6 - 205
Took a slightly longer pause at bottom (~2 seconds).. really feel the leg drive this way as well as lat involvement

DB Fly Flat
5x10 - 50s

GHR
8,8,9

Good day.. Damn good day.

[FrmrHoss]

Cutting out the middleman here:

[mmorton]

thx brotha! where'd you get your singlet?

[FrmrHoss]

Straight from Titan: http://www.titansupport.com/products/

[mmorton]

Straight from Titan: http://www.titansupport.com/products/

what's the diff between that and a wrestling singlet? perhaps you or Tarheel can weigh in???

[FrmrHoss]

what's the diff between that and a wrestling singlet? perhaps you or Tarheel can weigh in???

Other than the fact it says "not a wrestling singlet" I don't know. I never wrestled in high school though so, can't really comment.

[mmorton]

Week 4
Monday
Squat
1x5 - 175
1x4 - 210
2x3 - 245
2x3 - 280
3x2 - 300

Bench
1x5 - 160
1x4 - 190
2x3 - 225
5x3 - 255
~1-2 second pause at bottom

DB Fly Incline
5x10 - 45s

Dip
5x8 - BW+25

Squat
1x5 - 175
1x4 - 210
1x6 - 245
2x4 - 280

Dropped my sets and upped my reps on the last 3 sets..
Brutal workout today..stayed up late to watch the game so def feeling it today.

[FrmrHoss]

The "M" before Morton might as well stand for "mad." Oh, what do have here, 4 sets of 2 @ 280? Nah, I'll just knock out 2 sets of 4 instead. NBD.

[mmorton]

The "M" before Morton might as well stand for "mad." Oh, what do have here, 4 sets of 2 @ 280? Nah, I'll just knock out 2 sets of 4 instead. NBD.

they thought i was a mutant the way your boy was beastin! haha i'm paying for it now

[FrmrHoss]

they thought i was a mutant the way your boy was beastin! haha i'm paying for it now

I just rolled my ass cheeks with a lacrosse ball against the wall in my office. No homo.

I just want to lay down and take a nap right now.

[mmorton]

Week 4
Wednesday
Bench
1x5 - 160
1x4 - 190
2x3 - 225
2x3 - 255
3x2 - 270

Pause at bottom of press.. all felt super easy

DL
1x4 - 175
1x4 - 225
2x3 - 280
3x2 - 315
Took a vid so i could see how horrible my form was.. this helped a lot as i could see my mistakes and hopefully work on them..

Bench
1x5 - 175
1x5 - 205
2x8 - 235

doubled reps and cut sets in half on the 235.. had to show Chris who was boss. he was disappoint.

DB Fly Flat
5x10 - 60s

GHR - 2x5
Still feeling a lil weak from the squats on monday so i took it easy here..

good workout overall..

[FrmrHoss]

All your vids are now uploaded to my youtube channel but I'm too lazy to post them up in here right now . So here's the link to one: http://www.youtube.com/watch?v=YXNozvH4C9U

[mmorton]

All your vids are now uploaded to my youtube channel but I'm too lazy to post them up in here right now . So here's the link to one: http://www.youtube.com/watch?v=YXNozvH4C9U

thx brotha. i'd rep you but it wouldn't mean much

[mmorton]

Some Vids from Wednesday and Monday of this week..

DL 315 - Still working on my form.. need to get a little lower and my lower back still rounds..



Bench - 270 for 2... Pause at bottom.. really trying to work on leg drive.


Squat 280 for 2.


Another Squat 280 for 2



Bench 270 for 2

[NC_Tarheel]

Main thing I can see about your deadlift is that it's more of an SLDL than a deadlift. I'm a giraffe and you set up a lot higher than I do.

It's not giving you a chance to arch your back at all. I know the YMCA probably doesn't allow it, but if you don't have flat soled shoes to deadlift in at least get Chris to distract the gym staff by showing them his abs so you can take your shoes off and deadlift in your socks!!

Those shoes are going to allow you to drive through your heels like you would on a squat. Right now your deadlift is all back. Dip down, arch hard and get some ass into it. Like I've told Chris before, pull that weight FAST. Think FAST PULL!!

EDIT: Just saw you were 6' 2" but still

EDIT2: Strong bench. Although the more I watch it the less I look at you and the more I stare into the eyes of the lovely lady on the wall.

EDIT3: I <3 your beard

[mmorton]

haha nice, brutal critique! the shoes i have on are the new balance minimus so not much heel but i def agree. i have a pair of chucks that i wear on occasion so i should prob wear those or my vibrams.. it would be nice if chris would do me a solid and bust out those abs!

the lady on the wall is quite mesmerizing! spelling?

i'm thinking of shaving it to a fumanchu for the meet but alas i'm not certain!

thanks for the advice overall!

[NC_Tarheel]

haha nice, brutal critique! the shoes i have on are the new balance minimus so not much heel but i def agree. i have a pair of chucks that i wear on occasion so i should prob wear those or my vibrams.. it would be nice if chris would do me a solid and bust out those abs!

the lady on the wall is quite mesmerizing! spelling?

i'm thinking of shaving it to a fumanchu for the meet but alas i'm not certain!

thanks for the advice overall!

No problem, I need to be asking you for bench tips


I will make fun of you and your boyfriend if your wear vibrams to the meet

[FrmrHoss]

haha nice, brutal critique! the shoes i have on are the new balance minimus so not much heel but i def agree. i have a pair of chucks that i wear on occasion so i should prob wear those or my vibrams.. it would be nice if chris would do me a solid and bust out those abs!

the lady on the wall is quite mesmerizing! spelling?

i'm thinking of shaving it to a fumanchu for the meet but alas i'm not certain!

thanks for the advice overall!

He's the second person to comment on that lady on the wall - I sent my videos over to Coach Brad and he said the same thing.

The abs are no more - it's all power gut from here on out.

I will make fun of you and your boyfriend if your wear vibrams to the meet

See, I was telling him his ass way set up way too high to start the pull but then I was worried that all of the ass talk would lead to something like this.... alas, it was all for naught.

[NC_Tarheel]

See, I was telling him his ass way set up way too high to start the pull but then I was worried that all of the ass talk would lead to something like this.... alas, it was all for naught.

Talking about a man's ass when referring to deads, squat and bench = OK


Talking about a man's ass while he's wearing skinny jeans = Not OK

[mmorton]

Talking about a man's ass when referring to deads, squat and bench = OK


Talking about a man's ass while he's wearing skinny jeans = Not OK

when coaching a friend on the dl do you stand behind him and "help" him with his form? i didn't think anything of it the first time chris did it, but now it's just awkward.. he has admirers there too so i'm suspect.

[FrmrHoss]

I like to take the Happy Gilmore approach. I just stand behind Matt and repeat "its all in the hipppppps, its all in the hippppppps."

[NC_Tarheel]

If you're going Happy Gilmare just get down on your hands and knees and talk to the weights.

"Go to your home weights"


I believe if you are being "coached" from the back on deadlift then Chris is the pitcher and you're the catcher.


EDIT: I got deads tonight so I'll try and post a vid and we can compare our asses and the starting position (no homo but srs )

[mmorton]

Week 4 - Final Day of Sheiko!
Friday

Squat
1x5 - 175
1x4 - 210
2x3 - 245
6x3 - 280
The heavier the weight, the easier it was. combo of being more warm and more awesome. 30/70 split
Chris was read his rights by the old guy next to us.. got a little heated. i was a happy.

Bench
1x5 - 160
1x5 - 190
4x5 - 225
1x9 - 225
Pause at bottom of every rep.. this has really been a big help in practicing for the meet even though it will be only 1 rep.. def feel the transfer from legs and lats using this technique.

DB Fly Incline
5x10 - 50s

Dip - BW+35
3x8
1x16
lost the sleeves on the last set... it was time

GM
BB 5x5 - 80 fixed bb

Abs
Rope pulldown from knee
1x15 - 65
1x20 - 85
1x15 - 85

Final notes on Sheiko -
Was a goal of ours to run it for a month.. at times it was absolutely brutal, but the human body is quick to adjust.. truly amazing how quickly.

Pros:
-Many, many reps of the big 3... your form gets better and better with each grinding day.

-My body adjusted very quickly to the volume. was a good tired after the workout, but not exhausted.

-Feel stronger.. haven't maxed, but def confident on getting more

-You learn to appreciate the deload week. I can't wait for next week.

Cons:
-Many, many reps especially with DL will destroy your hands.. i use a lot of chalk and still had issues.. last week i switched to straps on my heaviest sets bc my grip was weaksauce.

-Each workout took anywhere from 1:40-2hrs to complete. we don't rest for too long either and it still took a while..

-I'd like some more direct upper back work even though it does get worked from squats, benching, and dl..

-Not something to run for a long time unless on some serious gear.. just don't know how you could go without it..


I'd do it again just for sh$ts and giggles, but not for a little while.