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Post by mmakara on Oct 6, 2007 22:44:29 GMT -5
Saturday 10 / 6 10 PM
T-Bar Rows (close grip) - 135 x 12, 180 x 8, 190 x 8, 205 x 8
Pull ups - x 6 x 6 x 6 x 6 x 6
1 hand high row machine - 160 x 10, 170 x 8, 180 x 8
Shrugs - 225 x 10, 275 x 10 x 10 x 10
Face Pulls - 160 x 16 x 16
DB Hammer Curls - 40 x 8 x 6
Plate Pinches - 3 10's x 20 seconds, 4 10's x 20 seconds
Shoulder Horn - 12lbs x 14 x 12
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Post by mmakara on Oct 7, 2007 10:06:17 GMT -5
Sunday 10 / 7 10AM
Standing ab pulldown - 110 x 10, 150 x 10 x 10
Wood choppers - 90 x 10, 100 x 10 x 10
Incline Abs w/ bar behind head - 18lbs x 10, 27 x 6 x 6
DB Side Bends - 100 x 8 x 11
RC Leg Raises - x 14
Supermans - x 20 x 20
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Post by mmakara on Oct 8, 2007 21:16:48 GMT -5
Monday 10 / 830 PM
Squat - Bar x 10, 135 x 6 x 4, 225 x 4, 275 x 1, 315 x 1 x 1 x 1, loose suit / belt 405 x 1, kneewraps 455 x 1, 500 x 1, 545 x 1
GHR's - bdywt x 10, 25lb plate x 8 x 8 x 8 x 8, bdywt x 10
Reverse hypers - 225 x 10 x 10 x 10
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Post by mmakara on Oct 9, 2007 20:25:04 GMT -5
Tuesday 10 / 9 8 PM
Just wanted to work on form tonight, will go heavy on friday and didn't want to do to much
Bar x 10, 135 x 5 x 5, 185 x 5, 225 x 3 x 3, 275 x 1, 225 x 1
seated db powercleans - 20 x 8, 25 x 8, 30 x 8 x 8 x 8 x 8
shoulder horn - 12lbs x 14 x 10
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Post by dopar66 on Oct 10, 2007 10:47:21 GMT -5
Nice squattin' Monday!
Seated DB powercleans....... hmmmmm........ sounds very interesting!
God Bless.
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Post by mmakara on Oct 10, 2007 10:55:46 GMT -5
thanks dopar
the seated db cleans are something I picked up from watching all the westside videos, elitefts has descriptions and video as well if you wanted to seen an example. Don't know if I can post videos here but if you want to see let me know and I'll find one for ya
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Post by mmakara on Oct 11, 2007 21:14:47 GMT -5
Thursdea 10 / 11 8 PM
DL - 135 x 6, x 4, 225 x 4, x 2, 315 x 1 x 1, 405 x 1 x 1, (belt) 500 x 1, 585 x 1, 635 x 3 misses.. I know i could've had this, no excuses from tonight but I have no worries about gettin this in a meet
Squat - 135 x 6, 225 x 2, 275 x 2 x 2 x 2 x 2 x 2 x 2
GHR's - double mini x 8 x 8, body wt x 10 x 10
Standing ab pulldown - 110 x 8, 140 x 8, 160 x 8
DB side bends - 110 x 8, 120 x 8
reverse hypers - 225 x 10 x 10 x 10
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Post by mmakara on Oct 12, 2007 21:27:48 GMT -5
Friday 10 / 12 8 PM
I will not be using the shirt at the meet in 3 weeks
Bar x 10, 135 x 8, 185 x 6, 225 x 2 x 1, 275 x 1, shirt 315 x 1 x 1 x 1 none touched and pretty bad shooting pains through my shoulder.. no shirt, 315 x 1 x 1
Incline - 185 x 10, 205 x 8
Dips - x 14 x 14
DB Tri ext - 45 x 8 x 8 x 8 x 8
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Post by dopar66 on Oct 15, 2007 9:44:34 GMT -5
"I will not be using the shirt at the meet in 3 weeks"
Good call at this point. Sounds like at this point it's just not worth it.
Ice your shoulder and load up on aspirin/tylenol. Now is not the time to tweak that bad boy.
Oh, and throw in a Dew for therapeutic purposes.....
God Bless!
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Post by lysimacus on Oct 15, 2007 19:22:36 GMT -5
Take a be kind to shoulders day. Hope it's nothing a little icey hot can'y fix.
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Post by mmakara on Oct 16, 2007 10:26:17 GMT -5
Yea guys I don't think its anything serious but I need to retire that shirt for sure. I"ve been icing it and keeping it relatively stable and stationary and it feels pretty good. The meet is next saturday so i'm going to do my squat warmups and opener tonight and then my bench warmup and opener on thursday and then pretty much rest until then, I'll keep up the core work into next week though
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Post by dopar66 on Oct 16, 2007 12:21:45 GMT -5
Just a tip: do shoulder pre-hab even before squats. My two cents only.
Git r done Matt!
God Bless.
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Post by 3speed on Oct 16, 2007 12:35:50 GMT -5
^^^^^^^^^^^^^What he said!!
I do shoulder prehab first thing every time I step into the gym.
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Post by mmakara on Oct 16, 2007 21:30:07 GMT -5
good call guys, I did my shoulder rehab w/ therabands before squatting and both feel pretty good right now, I'll keep icing and taking care of them through the next 10 days though.
Tuesday 10 / 16 830 PM
Squat - Bar x 10, 135 x 6, stretch, x 4, 225 x 5, 275 x 1, belt 315 x 1, 365 belt + suit x 1, 405 x 1, 455 x 1, 500 x 1, all easy, I'm gonna open w/ 500 next weekend
GHR's - body weight x 10 x 10 x 10 x 10
Standing Ab Pulldowns - 120 x 10, 140 x 10
DB Side Bends - 120 x 10 x 10
Reverse Hypers - 225 x 10 x 10 x 10
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Post by dopar66 on Oct 17, 2007 7:36:34 GMT -5
"good call guys, I did my shoulder rehab w/ therabands before squatting and both feel pretty good right now, I'll keep icing and taking care of them through the next 10 days though."
AWESOME!!!!!
"Squat - Bar x 10, 135 x 6, stretch, x 4, 225 x 5, 275 x 1, belt 315 x 1, 365 belt + suit x 1, 405 x 1, 455 x 1, 500 x 1, all easy, I'm gonna open w/ 500 next weekend"
Equally AWESOME!!!
Can't wait to see the results! With your deadlift and squat, heck you almost don't need to bench to get elite! WOO HOO!!!
God Bless!
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Post by mmakara on Oct 18, 2007 21:19:55 GMT -5
haha thanks man, my shoulder doesn't feel to bad right now but I'm hoping after a week of not lifting and taking care of it real good it'll be closer to 100%
Thursday 10 / 18 830 PM
Bench - Bar x 10, 135 x 5 x 5, 185 x 3 x 1, 225 x 1 x 1, 275 x 1, 300 x 1, 315 x 1, all paused
DB seated cleans - 20 x 10 x 10 x 10, 30 x 8
DB Rows - 110 x 12 x 10
DB front raises - 25 x 10 x 10 x 8 x 8
DB Tri extensions - 45 x 10 x 10
I'll do some core stuff a few times but tonight was the last "real" lifting night until the meet
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Post by dopar66 on Oct 19, 2007 10:38:53 GMT -5
That was a MIGHTY FINE night for the last "real" night before the meet! Man that's a bunch of pausing! Great stuff!
Now you get to relax for a meet and be ready to knock out some new PRs!
God Bless!
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Post by mmakara on Oct 21, 2007 10:18:20 GMT -5
Yea Doug, relaxing the past few days has been nice, but sitting around at the times your usually lifting is harder then it seems, and its only the 3rd day for me haha.. so I did some core work this morning
Sunday 10 / 21 10 AM
Standing Ab Pull down - 110 x 10, 150 x 10 x 10
Wood choppers - 80 x 10, 90 x 10
Incline abs w/ weight behind head - 25lb bar x 10 x 10
DB side Bends - 100 x 12 x 12
Will do supermans and some reverse hypers tonight
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Post by mmakara on Oct 22, 2007 21:51:14 GMT -5
Monday 10 / 22 9PM
GHR's x 10 x 10 x 5 x 5
Reverse Hypers 225 x 10 x 10 x 10 x 10
Stretch
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Post by dopar66 on Oct 23, 2007 13:31:01 GMT -5
Can't do it, can you? :') I feel the same way meet week. I get all antsy and twitchy and have to MAKE myself not lift.
Relax MM! You're gonna do fine.
:')
God Bless!!
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Post by mmakara on Oct 25, 2007 11:22:55 GMT -5
Thanks Doug
Just weighed in at 219 (not official weigh ins) down from 231 last thursday yeaaaa
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Post by dopar66 on Oct 26, 2007 10:47:39 GMT -5
WOO HOO!!!!!!!!!
Go pick up some heavy stuff and come home with a cool trophy!
Safe travel.
God Bless!
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Post by mmakara on Oct 27, 2007 18:54:39 GMT -5
Just got back from the meet wts were in kilos so lbs are kinda weird looking
Squat - 519
Bench 314 - I did this to get in the meet, I didn't want to do anything to hurt my shoulder
DL - 633
I think I could've done about 20lbs more on squat, maybe 10 or 15 more on DL, overall I'm happy w/ today and had a ton of fun lifting and watching everyone else, especially the strongman comp. Everything went fairly smoothly, only injury I know of is Big Mike Ruggiera tearing his bicep on a 777 DL, but he held on and got the lift, just hope he'll be alright. Strongman looked like a lot of fun and I had a few of my friends doing it, everything ended an hour or so ago and none of us can really move, I'm guessing tomorrow will be worse but oh well haha. I'll start planning for the next meet and the fun starts again monday..
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Post by mmakara on Oct 27, 2007 19:30:37 GMT -5
Just for my reference so I don't forget, official weight was 217.8
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Post by 3speed on Oct 28, 2007 9:51:31 GMT -5
Unequipped 1466 @ 220 is one heck of a total - an 80lb increase over Nats.
Congratulations Matt!!
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