TRAINING LOG: MAT$O

Gonna follow this one! Good luck with the training!

2*3*11
cardio worthless I didnt accomplish anything.

2*4*11
am cardio: 30 min elliptical legs felt super heavy
a shit show:::

warm up:
BB complex : x4 just the bar
10 bent over rows
10 presses
10 high pulls

bench:
bar x 10 x 2
135 x 5 x 2
225 x 5
315 x 5
375 x 5 felt AWFUL super heavy and nothing staying tight.
400 x 2 worse
335 CG 3 x 5

OH:
bar x 10 x 2
135 x 10
225 x 5 x 4
275 x 5 x 2
315 x 3 x 2

pull ups:
5 x 10

was not feeling it, for whatever reason..booo!!!

took me a long time to get warm and then when I did I was
not mentally there.

2*5*11

2 hrs of cardio again…

throwing:
hwfd x 5

lwfd x 10 trying out new shoes… they are sweet.

sheaf x 5

just getting it in.

2*7*11

am cardio:
1 hr treadmill 3.3 mph 15 incline

pm getting huge:
re upper:

CG bench with axl:
bar x 10
135 x 5
225 x 3
315 x 3
365 x 2 x 6 @ 1 min intervals

axl push press press:
bar x 10
135 x 5
225 x 3
315 x 3 x 5 @ 1 min intervals

pull ups:
5 x 10

kroc rows: used 173# inch DB (with strap)
4 x 10 each side...
brutal... even with the strap these are really taxing.

notes:
hoping the weather is better tomorrow so I can throw a
bit and oly lift.

2*9*11
am cardio:
hiit:
eliptical intervals:x 6
4 min @ level 10
1 min sprint @ level 20

KB complex: x 5 all using 2kb @ 40#
bent over rows x 10
double kb swings x 10
front squats x 10
oh press x 10

pm lifting:
DL speed intervals:
warm up
stretch

135 x 10
225 x 10
315 x 5
435 off 2" box 20 x 1 @ 30 sec intervals

snatch pulls:
275 x 5 x 5

full snatch:
135 x 5 x 5 (working on maintaining balance while
dropping into the hole.)

kb swings all the way to vertical:
106# x 10 x 5

Not to sound to much like I don't know what stuff is but what exactly do you mean by OH jerks?  

Nice pressing, Matt.  Look forward to competing with you sometime this year.  You and your brother are very strong.

Ping-
no bounce on the bench just touch and go. I am flirting
with doing a raw powerlifting meet and I want to have an
idea of where I am.

Jerks would probably be considered a lower movement
however for my training I rotate my OH movements week to
week. next week I will hit strict press, then push
press, then jerks.

MY typical upper breakdown is 4 movements. horizontal
push, vertical push, vertical pull, horizontal pull. If
I feel like doing accessories I will do a couple.

yesterday I did some cardio and stretching. boring.
today i am going to do some strongman event training and
throwing.

kilted dragon---

come on WES read a book. learn something we cant all just
go out there and throw sheaf 400' in the air. or spin for
height, I think they are going to quit letting people spin.

Kilted Dragon wrote: Hey I read.  I just didn't think to put Over Head and OH together.  I thought it some type of specific jerk that I had not heard of.

Not your fault Wes. Some people don't realize overhead is one word.

2*13*11
tried to go for ME lower

squats:
worked up to 600x1 felt real heavy.
since i tripled this last week i expected better but for
whatever reason the brain and body were out of it today.

leg press 200#
4 x 20

45degree back ext.
4 x 25

squat bar:
4 x 25

stretch
foam roll
batting cage ball
stretch

since i was feeling bad due to over training i decided it
was going to be more beneficial to just phone it in today
and get some recovery work in. I will continue this
style with cardio this week and part of next till kick
off games.

I would really like to open season with some big numbers.
goals before end of march:
bremar:        40'
open stone:    53'
hwfd:         & nbsp;40'
lwfd:         & nbsp;80'
ltham:        120'
hvyham:       100'
caber:      12:00
sheaf:        35'
wob:         &n bsp; 17'

feeling good right now with the throwing I think I can
knock these out hopefully in my first couple of games.

2*21*2011

continuing deload..

gym today:
cardio
30 min bike
135 hr

circuit:
seated box jumps(I do these by picking up feet and
slamming heels down to jump up)
5 x 10 @ 1 min intervals

single leg, smaller box:(i think helps with explosiveness
in block and finish, partial movement very fast)
5 x 10 each leg @ 1 min intervals

sledge hammer: 25#
5 x 10 each way 1 min rest

both hands strait up while on tire:
5 x 20 1 min rest

FIN

looking forward to this weekend...

going to throw tomorrow.. work on lt hammer, hw, lw,
sheaf. a take about 5 throws at 75% then 3 at 95%
smooth and fast

2*24*11
yesterday:

cardio and stretching


today:
am cardio
easy 30 min then stretch

throwing:
bremar x 5 best of 39'
OS x 5 best of 55'
hwfd x 5 best of 39'
lwfd x 5 best of 80'

lwfd wasnt clicking but was very windy...

looking forward to this weekend... getting excited...hope
it turns into good marks

2*28*11

games:
well games were great this weekend. Mark Cannon always
puts on a top notch games, thanks again.

breakdown:
bremar: 40'5"
OS:      57'7" big PR
hwfd:    40'8.5 tied PR
lwfd:    82'4"
hvy:     101'5"
lt:      123'3"
caber: 80 degree
sheaf:   35'2" PR
wob:     16'


was a great weekend and probably the best compete games i
have put together. Real happy with it, I am going to get
back to training as much as possible this week work is
getting busy. I need to reevaluate my training for in
season as well as nail down my throwing schedule.

3*4*11
last couple of days:

on road for work. going out on road next week in OH i
should get some solid training in.

my hand is still bothering me quite a bit from throwing
shot. luckily the rest of the throws feel good.

Going to try and throw some today, and possibly tomorrow
morning.