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Post by mmakara on Sept 23, 2007 21:33:05 GMT -5
Thanks Lysimacus, I'm definately liking the new place, I'll still use the rec center for other things but I think I've found a new home for my lifting
thatnuckolskid - thanks man. For the most part I've always lifted like this so I'm used to the frequency and volume and I honestly enjoy being in the gym that much so its something I look forward to.
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Post by abebesheir on Sept 24, 2007 10:08:02 GMT -5
I used to find that when I was in my late teens/early twenties, I had a lot more energy. I did nothing but upper body training and worked out five times a week for 2 hours at a clip... Now that I am in my early thirties and relatively out of shape (5'5 and 205), my recovery isn't what it used to be. I'm not say that Matt can't keep this level of training up... but, if he takes few years off regaining his former level of conditioning won't be easy. Having said this, Matt, I agree with the others that you are an incredible lifter. Your deadlift is out of this world for someone so young and your bench and squat aren't far behind. I didn't catch how tall you were... do you plan on staying in the 220s or moving up in the future? I remember weighing 140 when I was 21... LOL.
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Post by mmakara on Sept 24, 2007 11:07:14 GMT -5
Hey abebesheir, thanks for the input. I'm actually 6'1ish and I know I could very very easily move up a wt class I just havn't done so yet. I'm going to stay in the 220's at least through December, next year I may do a meet as a 242 I'll just have to judge that one then. As for the level of conditioning, I know age is a huge factor and I've always played multiple sports and have worked in labor type positions so I'm used to always being active. I go to WVU and walk everywhere as well, which doesn't sound like much but everything is hills here and spread out so it def helps with conditioning. I'm pretty conscience about always eating the right stuff and enough of it and getting more then enough rest as well.. Believe me I've had weeks where I was I run down and it was obvious in my lifting and I knew I had to back off or take a break all together, I just try and stay on top of things as best I can.
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Post by mmakara on Sept 24, 2007 21:08:02 GMT -5
Monday 9 / 24 8PM
Squat - Bar x 10, 135 x 6 x 4, 225 x 6, 275 x 3, 315 x 1, ( belt)365 x 5, (belt) 405 x 2, 455 walk out, 335 x 5, (belt) 335 x 8 x 8
Pause Squats - 275 x 6, 300 x 4
GHR's - x 8, miniband x 8, 2 mini bands x 8 x 8
reverse hypers - 200 x 8 x 8 x 8
Worked on creating the ring tension by pushing out against the belt tonight and it felt real good and I was much stronger out of the whole.. I usually don't wear a belt to squat but will probably start practicing this more often
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Post by dopar66 on Sept 25, 2007 10:00:39 GMT -5
Never thought I'd put this in print..... DUDE you squat too much! 8x8? ? Wowsers! NICE workout SuperDeadlift Guy! God Bless!
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Post by mmakara on Sept 25, 2007 10:30:49 GMT -5
haha thanks man, but I have to say that was 2 sets of 8 at the end , not 8 x 8.. although you have given me an idea for next week haha. who needs to be able to walk the next day right?
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Post by dopar66 on Sept 25, 2007 11:04:49 GMT -5
That attitude will get you karma'd every time!
WOO HOO squat til you can't walk!
God BLess!
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Post by mmakara on Sept 25, 2007 21:24:31 GMT -5
haha well looks like I got a date next monday night w/ the squat rack dopar
Tuesday 9 / 25 8 PM
Bench - Bar x 10, 135 x 8, doubled minis (dm), (comp grip) + 135 x 1, dm + 185 x 3, dm + 200 x 3 x 3 x 3 x 3 x 3, (med grip) dm + 200 x 3 x 3 x 3 x 3, (comp grip) 275 x 1, 300 x 1
Close grip - 225 x 8, 245 x 8 x 8
Standing Military - 135 x 8, 145 x 8, 150 x 8, 155 x 8, 165 x 4
Face Pulls - 100 x 10, 140 x 10, 160 x 10
Side raise / front raise super set - 30's x 10 x 10 (each way), just side raises 30 x 10
DB seated Powercleans - 20's x 10
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Post by chancey on Sept 26, 2007 18:47:24 GMT -5
A date with the squat rack - ooooo sexy!
Strong work and great volume. You got strongman written all over you.
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Post by mmakara on Sept 26, 2007 21:03:15 GMT -5
haha chancey thanks man, I'm actually planning on doing a strongman comp next spring, just gotta get some of these pl goals first
Wed 9 / 26 8:30 PM
DB Side Bends - 100 x 10, 110 x 10, 120 x 8
Standing Ab pull downs - 100 x 10, 120 x 10, 140 x 10
Wood Choppers - 80 x 10, 90 x 10, 100 x 8
RC Leg Raises - x 10 x 10
Just some quick core work before I DL tomorrow night
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Post by dopar66 on Sept 27, 2007 14:31:46 GMT -5
"I'm actually planning on doing a strongman comp"
Awesome! How 'bout when you're done post the results in the strongman thread here?
Date with the squat rack, LOVE IT!!!!!!
God Bless!
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Post by chancey on Sept 27, 2007 17:17:52 GMT -5
Just curious, do your friends call you Big Mac?
I have friends that do strongman. I can probably out total them in a PL meet but that 315 stone can be intimidating! I have mad respect for strongman.
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Post by mmakara on Sept 27, 2007 21:27:41 GMT -5
Sure thing Dopar, it won't be until spring but I'll post the training and results as it gets closer
haha Chancey I've been called that like twice in my life, and yea strongman is crazy but it's just so much fun haha
I hadn't planned on competing until Dec but the new gym I'm at is hosting a USPF meet and NAS strongman competiton on the same day and I'm 90% sure I'll do the PL meet. I was just going to do DL only but am leaning towards a full meet now
Thursday 9 /27 8PM
DL - 135 x 6, 225 x 4 x 1, 315 x 1 x 1, 405 x 1, (belt here on out) 500 x 1, 585 x 1, 600 x 1
Squat - 225 x 2, 245 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 (40 seconds rest)
GHR's - x 10, 2 mini bands x 8, 3 mini bands x 8, bdy wt x 10
Reverse Hypers - 200 x 10 x 10 x 10
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Post by mmakara on Sept 28, 2007 21:13:23 GMT -5
Friday 9 / 28 730 PM
Bench - Bar x 10, 135 x 8, 185 x 3, 225 x 3, (paused from here on out) 275, x 1, 300 x 1, 315 x 1 x 1, 225 x 6.. the bar kept rolling in my hands casuing my wrist to keep bending back and forward which wasn't ideal but I know I can at least do 315 under bad conditions
Incline - 185 x 8, 205 x 8, 225 x 6
Tricep pushdown v-bar - 100 x 16
DB Tri extensions - 45 x 8, 50 x 8, 55 x 8, 40 x 8
Dips(on a thick bar) - x 12 x 12 x 12 x 12
db incline flyes - 40 x 10 x 10 x 10
Wasn't feeling to good and now my wrists hurt a bit but it wasn't to bad, will probably try a couple lifts in a shirt next week and decide whether I want to go equipped or raw at the meet in a month for bench, I'm definately squatting equipped and DL'ng raw so bench is the only question right now.. theres no raw division its just personal preference and a fun meet for me
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Post by mmakara on Oct 1, 2007 21:34:20 GMT -5
Monday 10 / 1 8 PM
Squat - Bar x 10, 135 x 6 x 4, 225 x 4, 275 x 1 315 x 1, (belt here on out) 315 x 1, 365 x 1, (knee wraps) 405 x 1, 455 x 1, 500 x 1, 525 x 1, 315 x 10
GHR's - body wt x 10, 2 mini bands x 8, x 8, body wt x 10
Reverse Hypers - 200 x 10 x 10 x 10
Was going to use the belt squat but ran out of time, will try it out next week
I just realized I had told dopar I would bein doin some crazy rep squattin tonight and I completely forgot since I signed up for that meet and wanted to get an idea of where my squat was.. I owe you one in the future dopar haha
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Post by chancey on Oct 2, 2007 8:12:21 GMT -5
Go Big Mak! 525 very nice! You got a good total in the making!
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Post by dopar66 on Oct 2, 2007 9:49:07 GMT -5
That's cool, the 315x10 was repping enough for me!
:')
EXCELLENT squatting, will the 525 be the opener?
God Bless!
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Post by mmakara on Oct 2, 2007 21:19:42 GMT -5
Thanks guys, and I just saw your meet results chancey, congrats on that Huge 400lb bench man
Right now I think I'm going to open around 500, go to 525-530 then try for 550 or so on the squat.. If I'm feeling good and the next few weeks go well I may try to get 565, but I'll wait and see on that one.
Tuesday 10 / 2 8 PM
Bench - (comp grip) Bar x 10, 135 x 8, 185 x 1, 185 x 3 x 3 x 3 x 3 x 3 x 3 (med grip) 185 x 3 x 3 x 3 x 3, comp grip pause 275 x 1
Close Grip - 240 x 6, 245 x 6, 250 x 6, 255 x 6
Seated DB power cleans - 20 x 10, 25 x 10, 30 x 10 x 10
Standing military - 135 x 8, 145 x 8, 155 x 6, 135 x 10
Superset: DB Side Raises - 30 x 10, 35 x 10 x 10 Plate front raises - 45 x 10 x 10 x 10
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Post by chancey on Oct 3, 2007 8:02:02 GMT -5
Thanks man. It been a long standing goal. Can't figure out what happend on my DL. I feel like I own 600 apparently not 612. It's all about the form and mine is still a work in progress. I may have to steal some of your core work too. Looking strong. When the next meet?
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Post by mmakara on Oct 3, 2007 19:13:58 GMT -5
the meet is on Oct 27th, any ideas when you'll do another?
Wed 10 / 3 730 PM
core circuit thing I got from a wrestler a few years back, don't know the names of everything
No Rest crunches x 60 lie on your back w/ feet strait up and touch your toes - x 60 lie down bend your legs (feet on floor still, like a sit up position), twist and touch the side of each foot - x 60 crunches - x 60
Lying static leg hold - 30 seconds
Ab bridge - 30 seconds
Bat twists - 50 each side
bat above head side bends - 40 each side
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Post by dopar66 on Oct 4, 2007 10:56:23 GMT -5
THAT ^^^^^ is how to train the core!
God Bless!
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Post by chancey on Oct 4, 2007 11:26:43 GMT -5
Oct 27th, awesome. Good luck - as if you need it! I hope it's full power.
I may possibly do an event in jan. Not doing anything unless it's full power. If not I probably will not do anything untill next april. I'm gong underground until next year. I'll peak in every once in awhile to see what your up to and steal shamelessly from your routine.
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Post by mmakara on Oct 4, 2007 21:35:35 GMT -5
Thanks Dopar, definately something different and I could feel it
Chancey - Yep its a full power, and definately stop in every once in a while and good luck in your training
Thursday 10 / 4 8 PM
Squat (no belt) - bar x 10, 135 x 6 x 4, 225 x 4, 275 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 (40 seconds rest)
Zercher squats - 135 x 8, 185 x 8, 205 x 8
GHR's - x 10, 2 mini bands around neck x 10 x 10, bdywt x 10
Reverse hypers - 225 x 10 x 10 x 10
Will DL again next week and do something in the low 600's and probably not dl again until the meet, or at least not anything heavy
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Post by mmakara on Oct 5, 2007 21:44:19 GMT -5
Friday 10 / 5 8 PM
Bench - Bar x 10, 135 x 8, x 1, 185 x 3, 225 x 1 x 1, 275 x 1.. I used my 4 year old titan fury for the 1st time since last dec, it was alot tighter in the arms then i thought it would be and I couldn't get it set right on my shoulders and didn't touch anything 315 x 1 x 1, 335 x 1, 350 x 1, 365 x 1 probably could've touched this but I didn't want to risk anything
a note on the above shirted benches, nothing touched but everything moved very fast
DB Tri extentions - 45 x 10, 50 x 8 x 8
tri pushdown straight bar - 110 x 15 x 10
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Post by mmakara on Oct 6, 2007 8:38:41 GMT -5
after waking up and looking at it I'm almost certain it was just the shirt pressing into me so hard and its not a strain, theres no pain unless I touch it, I have a full ROM pain free .. i've used the shirt on and off for a few years now and never felt anything like that so last night I didn't think it was just the shirt digging in
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