TRAINING LOG: Matt Thompson
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Topic: TRAINING LOG: Matt Thompson
Posted By: mthompson33
Subject: TRAINING LOG: Matt Thompson
Date Posted: 1/26/10 at 5:39am
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Alright, I've been posting my log somewhere else for my information, but here I can get invaluable feedback, so here goes. Focus: The body is one piece Pay EXTRA Respect to the lesser parts of the body (Strengthen the weak links) Target Fixation (Focus on the Goal) Nutrition: Calorie cycling with basic Macro Nutrient Balance 3 days deficit (-15%) 1 day "clean" surplus (+5%) 3 days deficit (-15%) 1 day Free Macros 45%-55% Carb 25%-35% Protein 15%-25% Fat (Focus on "Good" Fats, Fish Oil, Almonds, etc.) Schedule: Strength Training Strength Workouts A, B & C setup with planned 2 days off between workouts (workout every 3rd day, with some flexibility). this puts me on a 9 day rotation. This is a long rotation for my upper body, but seems to suit my lower body well. As my recovery time improves, I will shorten up the rotation. Workout A - Squats & Deadlifts + assistance work Workout B - Clean, Snatch, Push Press + assistance work Workout C - Push/Pull - Incline, Push-ups, Various Rows, Pull-Ups + assistance work Added Focus - Currently incorporating 5x5 self assisted Pull-ups at end of every strength workout (Toes on bench giving just enough assistance to make the pull) C@rdio Training (yeah, I know that is a bad word...  )I am significantly reducing body fat this year (40+ pounds of fat gone in 3.5 months and another 30 to go.) 3-5 sessions per week. Prefer Morning Fasted Cario for efficiency, but willing to do post strength workout. 20-40 minute sessions Incoroporate Interval training (cardio machine or speed lifts) regularly. One workout per week with interval work using core workout. I will add the last couple of workouts soon. ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Replies:
Posted By: will barron
Date Posted: 1/26/10 at 6:32am
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wow. I am very interested to read your training log. How do you keep your diet so organized? I know it amounts to counting calories, but calculating the % of deficit or surplus is super specific. pretty cool. |
Posted By: mthompson33
Date Posted: 1/26/10 at 7:41am
First off. WOW! Never expected a legend like you to be the first comment on my Log... (It's bad enough that I have Mike Smith checking on me regularly at work...) Second. Read those %'s as "Target". I am pretty flexible, so a "15% Deficit" means somewhere between 10% and 20%, and "5% surplus" means anywhere from 0% to 10%. And the "Maintenance" level is a Total Daily Estimated Expenditure (TDEE) that is based on average activity level for a week, not individual daily activities. I eat five or six meals a day, each with a decent split of protein & carbs. I use Myfitnesspal.com for logging my diet and cardio. It gives me the option to put my "Target Intake" Value in and makes it easy to estimate calories when eating out. Right now I'm hitting somewhere between 2500 and 3000 calories per day. That makes for six meals averaging between 415 and 500 cal or five meals averaging between 500 & 600 calories. After a couple of months it is pretty easy to pick things to eat that fall into this range. I try to eat more for breakfasts (1st 2 meals) and less at night (last meal). I started Burn the Fat, Feed the Muscle back in October (www.burnthefat.com I highly recommend it. I don't get anything out of other people buying it, but I think they might. It taught me WHY I should do all of the things we've all heard about before. Knowing why made a huge difference to me). Very well organized lifestyle plan that focuses on Goals, Nutrition, Strength Training and Cardio. Based on this information, I started recording my Total Body Weight and taking Skin Fold Measurements to that I could track change in Body Fat %. This also gives me an estimate of my Lean Body Mass. Based on Lean Mass I use the Katch-McCardle (?sp) method for calculating Base Metabolic Rate (BMR) and then apply an activity factor to get the TDEE mentioned above. I have a spreadsheet that does this for me and re-adjusts each week based on changes in Lean Mass. Every other method I have ever seen creates a BMR that is way too low if you have significant muscle mass. This is the first program I've seen that really understands how to deal with Athletes. It was written by a body builder, but that doesn't mean that you have to be a body builder to use it. He even specifies that if you have specific strength interests, then you should do Strength Training that is based on your sport. The beauty of this method is that if you do it right, your Caloric requirements do not drop as you loose Fat weight. In fact my BMR and TDEE are up somewhat from when I started and I am still maintaining Fat Loss from week to week. It is basically a Zig-Zag diet. I re-feed every 4th day to kick my metabolism back in and allow for muscle repair. Then I cut back for 3 days to burn off some of the fat. With the 6 meals per day my blood sugar levels remain fairly constant and I stay in a nice active burn throughout the day on deficit days and a nice steady muscle feed on the surplus days. I can't wait until I have removed the fat I need to get rid of and I can use this method primarily for muscle mass building. ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 1/26/10 at 8:25am
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Saturday 1/23/2010 - Official Weigh in Total Body Weight - 278.4# Illiac Skin Fold - 16.5mm Body Fat % - 19.2% (paying attention to changes) Lean Body Mass (LBM) - 224.9# Body Fat Mass (BFM) - 53.5# Targets - 4/3/2010 Total Body Weight - 260# Illiac Skin Fold - 10mm Body Fat % - 13.2% (paying attention to changes) Lean Body Mass (LBM) - 225.5# Body Fat Mass (BFM) - 34# Rest Day following Workout C from previous week ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 1/26/10 at 8:38am
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Sunday 1/24/2010 First throwing Session of New Year Breamar - Warmup - 5 throws Open - 5 throws (37' don't know weight, maybe 16#) LWFD - 6 throws (54' even, PR) LH - 10 throws (72' on first... PR, the rest were worse...) WOB - 10 attempts Sheaf - 10 attempts (took some pointers) Workout A - Squats & Deads Warmup: Overhead Squats - 10 @ 65# Split Squats - Body weight only - 8 each leg Stretching Rotator Cuff exercises SLDL - 10 @ 135# DL - 3 @ 225# Dead Lifts 2 @ 295# 2 @ 365# 1 @ 435# 505# Fail x2 (to knees on first attempt) See DL Goals for discussion 1 @ 455# 1 @ 465# (Felt good & easy) 485# Fail 2 @365# Form Work Front Squats 3x5@135 ATTG holding at bottom (~1-2 second) Back Squats 1x5@225 ATTG 3x5@275 ATTG 3x8 Leg Curls Split Squats (Body Weight) Calf Raises (3x12) 5x5 Self Assisted Pull-ups (toes on bench giving me just enough to make the pull-up) ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 1/26/10 at 8:56am
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I guess Introductions are in order... I'm a 34 year old Newbie here in Tulsa. I threw in the Tulsa games this past fall. I'm going to Iron Thistle in March and Scarby in April. Just got my Anniversary Present from my wife, "The Old Ball and Chain" we affectionately call it. (She bought me "The Old Ball and Chain", my wife isn't "The Old Ball and Chain"). She bought me a LWFD and a 16# Hammer. I threw Shot in High School ('93) down in my hometown of Saint Jo, TX (Class A). I took second in state that year with a throw of 52'11". Threw 54' at regionals. Lost state by 3"... Anyway, my coaches did what they knew how to, which wasn't much. I sure wish I knew then some of the things I know now... Anyway, Fast forward 16 years (5-1/2 years of Engineering school and 10-1/2 spent driving a computer), it is time to regain some of my former self. The games have always looked fun and I've thought repeatedly about getting involved, but this year was different. I just did it. No looking back now. ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: Wayne Hill
Date Posted: 1/26/10 at 11:38am
Will is going to print that out and frame it. ------------- "We may be small, but we're slow." - MIT Rugby |
mthompson33 wrote:Posted By: Alan H
Date Posted: 1/26/10 at 2:28pm
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I ought to go get my body fat tested. The gym has one of those electrical gizmos. Hm. Maybe the Amazon Goddess will ping me on that. Too bad I didn't do it back in October. Good idea, whatever the case. ------------- Alan Hebert Geezer-In-Training |
Posted By: mthompson33
Date Posted: 1/27/10 at 2:42am
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Alan, What I found to be very useful are the Accumeasure calipers available for $5 on Amazon. I would say that they aren't as accurate as having your BF% tested by a pro, but they are fairly precise, which allows you to track progress quite well. I also checked my BF% using the Navy (Weight, Waist Diameter) and Air Force (Height, Neck & Waist Diameter) methods and I was in the ball park. I have tracked changes with these and seen similar improvements. I have even estimated a 3 point check using the accumeasure callipers and gotten close to the same. All +/- 5%. The important thing is to pick a method and use that method to track progress. This feedback is helpful in adjusting your nutrition. If you have any other questions on this PM me and I can get you the information (including calculations) for these. I have them all setup in a spreadsheet.
------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 1/27/10 at 2:49am
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1-27-2010 AM Fasted Cardio 16 min on Elliptical - Moderate Intensity (~150 bpm) 30 min Core Superset 3 cycles (keeping HR above 135 bpm) Core Twists w/ 35# wt - 20 Roman Chair situps - 12 Roman Chair Back Raises - 10 Hanging Leg Raises - 10 45 degree Side Bends - 12 15 min on Recumbent Bike - Random - Moderate Intensity (~148 bpm) Today is moderate re-feed. Shooting for 3700 calories. Daily weight check with no change from yesterday. Had large (2#) jump following Workout A on Sunday. Legs feel really good today. Tonight is Workout B. ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 1/27/10 at 5:20pm
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1-27-2010. Workout B
just finished warmup elliptical 4 min overheads with bar deep x5 rotator cuff warmups single arm winds clean grip hang snatch 5@95# 3@115# 3x2@135# clean grip snatch 3x2@155# hang clean + push press 3x2@185# 2@195# power clean 2x2@215# 1@225# clean pulls 2x4@235# "form work" cleans 3x4@135# over head press (no legs) 3x5@135# BB shrugs 3x10@135# 5x5 self assisted pullups Nutrition: Calories 3416 Carbs 432g (50%) Protein 244g (28%) Fat 85g (22%) Note to self... Sushi a couple of hours before makes good pre-workout meal... Add low carb protein shake just before and go. ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 1/29/10 at 3:26am
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1-28-2010 Rest Day Nutrition (only 4 meals  )Total Calories 2295 (too low) Carbs 245g (43%) Protein 178g (31%) Fat 67g (26%) ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: Alan H
Date Posted: 1/29/10 at 5:46am
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My University has this deal where if you take a little 20 minute health assessment quiz online, they give you $100. So I took it, no surprises, though. However, if you sign up for an assessment visit where they do a finger-prick blood test (total glucose, HDL/LDL, stuff like that) test your blood pressure, and do an electroconductivity % body fat analysis, you get fifty more dollars AND two free sessions with one of the personal trainers. So I signed up. Can't hurt, right? I'll have a good number for the body fat analysis. I have my number from last year, we'll see if there's been any change. ------------- Alan Hebert Geezer-In-Training |
Posted By: mthompson33
Date Posted: 1/29/10 at 6:07am
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Can't hurt. That is a good way to track your long term progress. Like I said most of the methods for BF% are pretty consistent as long as you test them at the same time of day and under the same conditions. I always test my weight and BF% Fasted in the morning and before working out. A little extra cash doesn't hurt either... :) And having all of the blood work done is good too. I need to go start having annual checkups...
------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 1/30/10 at 3:52am
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1-29-2010 Strength Training: WORKOUT C Warmup: 4 min elliptical Shoulder assistance work single arm dumbell winds footwork drills Incline 4x5 & 1x4 @ 205# (Missed the fifth rep on fifth set...  a real hassle when lifting by yourself... luckily with the clean work I've been doing 205 isn't that hard to deal with on your lap) Incline Speed 3x5@135 (Narrow grip and quick lifts) DB Rows (attempting Kroc rows) 8@45's 8@65's 3x9@90's Bent BB Rows 6x10 @ 95# Shrugs 3x10@95# Rack Pulls 10@225# 3x6@315# 5x5 Self Assisted Pull-Ups (rt shoulder tight on last set) 5x6 Pushups with toes on flat bench (focus on speed) Fat Burn: 15 min Elliptical peaking HR at 160 bpm. Nutrition: Total Calories - 2550 Carbs - 213g - 33% (Low, but that is ok ever now and then) Protein - 254g - 39% Fat - 81g - 28% ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 1/30/10 at 3:57am
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1-30-2010 Weekly Weigh in Measurement - Current (weekly change) Total Body Weight - 274# (-4.4#) Illiac Skin Fold - 15mm (-1.5mm) Body Fat % - 17.9% (-1.3%)* Lean Body Mass (LBM) - 224.9# (Steady) Body Fat Mass (BFM) - 49.1# (-4.4#) * seems large, but I took the most conservative consistent measurement and LBM held steady ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 1/31/10 at 1:05pm
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1-31-2010
Workout A: warmup 4 min elliptical leg curls calf raises stretching front squats 5@135# back squats 3@225# back squats ladders with body weight on bar (275#) 1,2,3,1,2,3,1,2,3,1,2,3,4,3,2,1 (40 reps total) nutrition: free re-feed ~4300 calories ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 2/09/10 at 10:41am
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2/1 - 2/9 recap No lifting, recovery week. Right Shoulder and Bicep giving me crap from my assisted pull-ups and traveling for my birthday week. I did have a cardio session worthy of posting on this thread... 6 hours total shoveling snow from my buddies drive in Pittsburgh... 1 hour Friday night and 5 hours straight on Saturday. then Night skiing at 7 springs. Since we were having to throw the snow a good ways to pile it in the yard away from the drive I focused on trying to get some "pop" on my throws much like sheaf... We'll see if it did any good... :) I didn't track nutrition over the trip, but I was clean on Mon-Wed staying below my 2700 cal. target. Thur was travel. Fri was pretty clean. I way under-ate on Saturday with the shoveling and skiing, but made up some calories with barley wine... Sunday we didn't eat anything until like 1pm and I ate enough for the day in one meal. Including a Scotch Egg (mmmmmmm....), Salmon Boxty and a traditional Irish Breakfast... and washed it down with a wee-heavy... ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 2/10/10 at 8:13am
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2/10/2010 Morning Fasted Cardio & Core 12 min High Intensity Elliptical Roman Chair Superset 35# Trunk Twists & Hanging Leg Raises Superset 11 min High Intensity Rowing (new Concept 2 Rowing Machine in Gym & had to try it out. Couldn't walk after 11 min... Really liked it.) Tonight - Workout A after full week of no lifting. Still resting/active recovery on Right Bicep. Squats & High Pulls ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 2/11/10 at 7:52am
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Good calorie day. Finished up with around 2900 and two workout sessions. Very clean. Evening workout: Blah... Not enough energy. Don't try to lift heavy at night on a deficit day after doing fasted cardio that morning... Also couldn't get right hip flexor to loosen up, so no pushing the weight up. Probably due to Core workout in AM. Last time I tried to push the weight up, with tight hip flexor, I tweaked my quad. Squats Front - 3x5 @ 185# Incline Press 185# Cable Pull Downs (on knees) 3x8@135# ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: Alan H
Date Posted: 2/12/10 at 5:45am
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I just got on the rowing machine yesterday for the first time in years...kicked mah butt in five minutes and I was going easy. I think I'm going to incorporate this into my routine at least weekly for the next month and see if I can work up to a more intense session for 7 minutes. I'm guessing that going longer, while it will have major cardio benefits, will not benefit throwing that much, while pulling harder, might. It's not optimal...I'd rather be squatting, but it's hella better than nothing. ------------- Alan Hebert Geezer-In-Training |
Posted By: mthompson33
Date Posted: 2/12/10 at 8:05am
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Alan, it seems like a pretty good way to get some cardio work in while working some speed and strength. It lets you focus on timing your pull (arms) with your push (legs) and even engages the hams if you pull hard to reset for the next stroke. With enough resistance you can get some decent resistance and it feels kinda like a clean pull but on a different plane of motion (and repeated several hundred times). I'm not looking for a huge amount of time on the machine, but I do want the intensity to be HIGH. Might have to experiment with some Interval work to really blast the HR up. ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 2/16/10 at 7:23am
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I read the site someone was talking about in another thread HST (Hypertrophy Specific Training). I like the idea of one big set per exercise on my deload week, and working all exercises 3x in that week. This is a de-load week for me prepping for a 4 week cycle progressing up to heavy Ladders. So, I was looking for a creative way to mix up my workout to try and rest the joints, get some endurance and potentially work some of the stabilizers. I used a single set 15 rep workout last night for 7 exercises. Front
Squat(135#) Very
interesting. I barely broke a sweat. I was done in 30 minutes. My body
was, and still is, feeling like I got ran over by a truck (in a good
way). I had to eat something afterward to get rid of the nausea. I will do this workout 3 times this week going up 5 or 10 pounds per workout. I'll let you know what I think about it after that. This is a departure because I've been doing 3 major movements 1x per week for a while. (Squats/Deads, Cleans/Snatch, Push/Pull). Here I am doing all movements 3x in a week with lower weights. ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 2/17/10 at 2:26am
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Morning C@rdio & Core Elliptical 16 min Roman Chair Front/Back Hanging Leg Raise/Russian Twist 10# (ouch) Suitcase lifts 85# Rowing 11 min ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 2/18/10 at 7:32am
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2-17-2010 Evening Strength Wow, those 85# suitcase lifts from the morning really nailed my core... Woke up this morning with nice DOMS on both sides of my lower back and obliques... Last night: 2 min rowing + warm up Front Squats 15@145# Nutrition: Re-feed 3717cal ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 2/20/10 at 2:37pm
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Strength Training 2-19-2010 Last night of single set de-load week. Decided to go for Body Weight on Bar 15 rep set... Got 14 reps. 270# (really knocked me out for the rest of the workout...) Back Squat - 14@270# Push Press - 10@135# - 5@135# Front Squat - 11@145# Cable Pull Downs (kneeling) - 15@165# Incline Press - 14@135# - 1@135# Hang Cleans - 15@135# Shrugs - 15@135# SLDLs - 15@135# DB Rows - 15@70# As the week went on, this single set workout started adding up. The first workout was quick and didn't seem to work up a sweat. This last workout definitely worked up a sweat. I am impressed with the change this workout made for my 270# Squat. I did it just over a week ago and couldn't get more than 8 reps in a set. After two workouts pushing 15 rep sets at lighter weight, I improved greatly in a short period of time. I am jumping into a 5-3-1 inspired cycle. The main deviation is on squat. I'm looking for explosive squats, so I'm increasing the reps from 5-3-1 to 9-7-5 and dropping percentages by 10%. I am doing the rest of the primary lifts at the prescribed reps and percentages. I will be doing 2 assistance lifts each night. 2-20-2010 - Weekly Weigh In Total Body Weight - 268.4# Last Week (2/13/2010) ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 2/22/10 at 2:56am
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2-21-2010 Beginning of 5-3-1 Inspired Program Nutrition: Feed Day - High Calories (didn't log) Activity: Strength Training Cycle Start For Squats I want to work more volume, so I bumped the reps up 9-7-5 and the percentages down 10% based on the intensity factor tables. I used the same intensity factors as 5-3-1 for the higher reps, which turned out to be a 10% drop in percentage of max weight. Squats (estimated 1RM = 350#) Wave 1 - Workout A
Any thoughts or input appreciated. Thanks, ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: dl_buffy
Date Posted: 2/22/10 at 3:21am
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Did you relax into the bottom? If you were warmed up and not paying attention to all the muscles (I have done this), then some start to slack and let the major muscles take over. This 'could' have led to one of the hip socket muscles being too loose. I have found that with my ATG and deep box squats I really need to focus on keeping hammies and glutes tight all the way down. That is only way I can get them to fire as hard as thighs on way up. Sounds like you just have a stretch injury (I AM NOT A DOCTOR) from a temporary dislocation. Just let it heal and yes ice will take the inflamation down so it can heal quicker. That is my only guess on what could cause it that would not be injury/bad form related. |
Posted By: mthompson33
Date Posted: 2/22/10 at 5:07am
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Dave, Thanks. Yeah, I was pretty relaxed on the way down. It was significantly lighter weight than I had been lifting, and quite easy to move, so I wasn't as focused on it. I'll work on keeping my hams and glutes engaged next squat session (next Monday if everything is feeling better). ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 2/24/10 at 1:18am
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2-23-2010 – 5-3-1 Inspired Cycle – Wave 1 Workout B – Incline 1RM – 250# (estimated) Incline: 5@185# 5@200# 5@215# Cable Pull-Downs (kneeling) 5x7@150# DB Rows 5x10@85# (each arm) Incline 3x10@125# 2x6@125# 3x3@115# (Totally Burnt, nothing left) Nutrition – 2900 Calories Good Split ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 2/25/10 at 3:39am
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2-25-2010 AM - Fasted C@rdio & Core - 15 min Rowing - Roman Chair Front/Back, leg raises/Russian twists 10#, Suitcase Side bends 90# - Elliptical 16 min ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 2/26/10 at 2:40am
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2-25-2010 PM - 5-3-1 Wave 1-Workout C Dead Lifts DL 5@375# 5@400# 3@425# 2@405# (couple of issues here... weights falling off and lack of strength...) Hang Cleans 5x6@135# Good Mornings 10@45# 4x10@95# Rack Pulls (3" below knees) 8@225# 3x6@275# Nutrition: Re-Feed - 3728 Calories (46%C/38%P/16%F) Excellent Split * Middle back is really tired morning after. Good soreness... ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: dl_buffy
Date Posted: 2/26/10 at 2:59am
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I like seeing the nutrition stuff in there. Good for you. But not sure on the terms you are using...'re-feed' ? What kind of split are you shooting for? I would like to imagine I am sitting around 40/40/20. (But I haven't actually done a food log in a few years!)
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Posted By: mthompson33
Date Posted: 2/26/10 at 3:21am
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I am doing a zig-zag diet, so every 4th day I eat at a maintenance or surplus level (I call this a re-feed and the primary focus is to re-fuel the glycogen levels in my muscles). I am tying this in with my Squats and Dead days so I have more energy for the big lifts. it works great. It helps to keep the metabolism stoked and burning fast. I'm down over 40# since October (between 49#(Navy) and 56#(Accumeasure) of Fat Burned depending on method used for Body Fat % Calculations). I found that if I get my Carbs below 45% that I stagnate on weight loss (good for strength gain though). So I shoot for a 50/30/20 with +/- 5% on each... I still have some weight to cut. When I move to build phase, I will probably bump more to the 40/40/20... I saw in one of your posts that you used to do Body Building, so I'm sure your familiar with many of the methods I'm using. I'm using the "Burn the Fat - Feed the Muscle" template for my nutrition. Good stuff. Body Building nutrition brought down to the every day persons level, with the freedom to incorporate your own training program. I can't wait to start a build phase. My target for that is when I hit the 250-255# range. Probably April sometime, so it will be mostly over the summer off-season. ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 2/26/10 at 3:25am
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BTW, I am using a free tool for my food log, which makes it easy. Online and i-phone app. You can check out my log at http://www.myfitnesspal.com/food/diary/mthompson33 - http://www.myfitnesspal.com/food/diary/mthompson33 password: throwfar ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 2/28/10 at 12:51am
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2-27-2010 Weekly Weigh In: Total Body Weight - 269.2# Illiac SKF - 12.0mm BF% - 15.2% LBM = 228.3# BF = 40.9# Last Week (2/20/2010) Activity: Push
Press Day
5-3-1 Wave 1 Workout D Nutrition: 2500 calories 35C/35P/30F split High on Fat. Had lots of Almonds during the day. 1 beer with sushi for dinner. ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 3/01/10 at 4:03am
I posted this the other day, and just wanted to record it here for me to remember... ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 3/01/10 at 4:18am
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2-28-2010
Activity: Plan - THROW STUFF 2 hrs Actual – Threw by myself for 1 hr. More throws than with the group for 2. 16 # shot – Warm up, Power Position – Focused on keeping upper body back as long as possible. 6 throws 28 WFD – Lots of throws (20+) Mostly singles, Worked on getting shoulders square to back of trig at catch, Threw mostly 2 handed to force the muscle memory of getting shoulders square to the weight during acceleration. Reviewed video. Still blocking badly much of the time. Not pivoting on my Right toe. Going into Pike position in the back, not sinking with my knees. Threw an easy double for 54’5” with block on second spin, which is a Personal Best… 16 Hammer – Winds, Side throws, Singles – Focused on sinking down and using my legs on the release and getting the turn upon release. Reviewed Video – Still getting no Hip Transfer, I can either pivot on release or use my legs to drive up… BECAUSE I’m on my heels… Gotta learn how to get weight on toes… For Hammer, Weight, Stone, WOB, Sheaf……….. You get the idea… Nutrition: Plan - 2700 Cal 50/30/20 Actual – 2400 Cal 37/32/31 Not ideal split, but good deficit ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: Alan H
Date Posted: 3/01/10 at 12:27pm
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Suitcase lift...OK, what's that? I'm off to YouTube. ten minutes later..... Oh. Suitcase dead lifts. Hm. I'm liking these. These might be good for my Tuesday "recovery and mix it up" day. ------------- Alan Hebert Geezer-In-Training |
Posted By: Alan H
Date Posted: 3/01/10 at 12:40pm
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*****Worked on
getting shoulders square to back of trig at catch, Threw mostly 2 handed to
force the muscle memory of getting shoulders square to the weight during acceleration. ****** Care to elaborate on that? Got video? ------------- Alan Hebert Geezer-In-Training |
Posted By: mthompson33
Date Posted: 3/01/10 at 2:49pm
I have video, but I've got to get it downloaded and up on youtube... working on my wife's website for the next couple of nights... Basically, when Dave Brown came out here last month, he pointed out the fact that I'm flying wide open and trying to throw the weight like a discus... Not a good idea. Like DL talked about on his "Catch" thread, he is "facing" the back of the trig with his head and shoulders. My shoulders are perpendicular to the back of the trig when I "Catch" the weight. This is great for a 1kg discus, but not for the 28 or the 56. Some of Dave Brown's stuff talks about the similarity of throwing the WFD to the Olympic Hammer (And Super Weight for Indoor T&F) which are done with both hands on the handle. This pretty much forces your shoulders to be square with the weight. So I thought I would do some tosses with the 28 using both hands on the handle. It definitely makes a difference, now if I can just ingrain that "feel" so that I do it correctly when throwing 1 handed. I've got a LOOONNNNGGGG way to go, but I think this crazy idea might work... I've got just under 3 weeks to the first event of the season... Must go throw some more... ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 3/01/10 at 2:55pm
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Wave 2 Workout A – Squats
Warm Up Squats - 7@245 7@265 2x4@280 (should be 7@280, dumped the bar fwd on rep 5...) SLDL – 5x10 @ 155 Calves – 5x10 @ 8plates on sled Split Squats – 4x6@BW I think the pop on last weeks squats night tweaked my hip flexor or something in the vicinity. Doesn't really affect my squat capacity, but does play heck with flexibility down near the bottom. It definitely helps to keep my hams and glutes engaged on the way down. I'm switching my assistance to the Split Squats to try and improve stability. Ice afterwards. ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: Alan H
Date Posted: 3/02/10 at 5:48am
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Thanks! I'm going to try some two-handed throws and see what it does for my upper body...will also go watch some YouTube of the Big Guys and pay attention to where their shoulders are.
------------- Alan Hebert Geezer-In-Training |
Posted By: mthompson33
Date Posted: 3/02/10 at 6:02am
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Check out Dave Brown's Facebook page if you get a chance... Interesting stuff. There was a thread about it somewhere. It is David Brown.
------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: Alan H
Date Posted: 3/02/10 at 12:18pm
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I just watched video of Larry Brock at Phoenix and I see what you're saying. OK, so that just changed how I do my LWFD workouts! Also, thanks for the clue on the suitcase lifts. They're going to be part of my T-Th routine for the rest of the month. ------------- Alan Hebert Geezer-In-Training |
Posted By: mthompson33
Date Posted: 3/04/10 at 12:15am
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3/3/2010 Activity: 5-3-1 Wave 2 Workout B - Incline Incline 3@200 3@215 3@225 (225# was my High School Flat Bench Max... Now if I could just squat 500 and dead 600 instead of 350 and 470... Need to pick up the old 12# shot this weekend from my folks and see how close I can get to 54' from the stand...) DB Rows 5x8@100# (each arm) Incline Ladders @155# 1,2,3,4,5,6,2,3,4,1,2,3,4,6 (46 reps...) Cable Pull-Downs (kneeling) 5x9@150# Hand full of 360s and line drills (without weight) on my deck trying to get on my toes. The 1 year old loved it. I looked back and she was spinning in circles. Nutrition: ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 3/05/10 at 5:26am
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3/5/2010 Workout Plan for this afternoon. Driving tonight. 5-3-1 Wave 2-Workout C Dead Lifts DL 3@400# 3@425# 3@450# Hang Cleans 5x6@135#Good Mornings 5x10@115# Rack Pulls (3" below knees) 4x5@315# ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: dl_buffy
Date Posted: 3/05/10 at 5:53am
| What are you doing the rack pulls for? Seems light, but you may have different goal in mind. |
Posted By: mthompson33
Date Posted: 3/05/10 at 6:15am
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Volume - and quickness for the upper portion of the lift. the way I understand 5-3-1 you are supposed to do the main lift, at least a couple of assistance lifts and then do the main movement again, light with a good number of reps. I don't like doing a bunch of full deads for reps (though it is a great workout), so I started doing Rack Pulls with a relatively light weight. Do them quick. Gets me some volume on the portion of the lift I'm having problems with and I'm dog tired afterward. That's my thinking. Chances are I'm probably wrong... :) ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: dl_buffy
Date Posted: 3/05/10 at 6:26am
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Ok, in my book there is no rule about going back to the lift again. That one exercise could technically be all you do for that session. I have never gone back to the main exercise again on that workout. (Others will correct me...) but, if your goal is to get 'stronger' in a weak area you need to train it like you want to get stronger. The rack allows you to go way higher than you would from floor. (I pull 525 from floor and I pull 675 from rack.) Not sure training it lighter will get you what you want. If you are just looking for burn out...ok, but that is more of a body builder pump move than a getting stronger move. .02c |
Posted By: Duncan McCallum
Date Posted: 3/05/10 at 6:49am
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Light training has some advantages...but one must be careful not to go too light. For example...for the purposes of HG, does it make more sense to squat 500 once, slow, or 315 for 5 FAST? I am all about lifting heavy...heavy for me anyway...but there is DEFINITELY a place for using lighter weights. Do I want to do bench press catches with 365? Oh hell no...but I will do them with 225 for speed. During the season mass-building/strength-building ends for me...it is time to get fast, bouncy (no fat jokes), flexible, and explosive. I guess it all depends on where you are in your conditioning.
------------- The man in the arena. |
Posted By: mthompson33
Date Posted: 3/05/10 at 7:01am
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Thanks, makes sense. What I seem to be dealing with is my lower body used to be really strong (17 years ago). As I have re-immersed myself in strength training, parts of that strength have returned quite quickly. Other aspects haven't, including the stabilizers in my legs and my upper back strength. Part of that is that there is very little muscle mass in certain areas (upper back in particular). I'm not a guy that has been training consistently for 3 years +... I started 9 months ago, and only consistent for the past 5 months. I'm probably mixing up my goals, but I think I might need to at this time. I am trying to get my body strong and built enough that I can survive learning to throw this year. I try things and listen to my body. When it responds well, I try those things again. I did these 8 days ago and I can feel a significant difference in my back now, so I am planning to do them again. I will be working the rack pulls up to heavier weights over the next few weeks. I think I'm pretty close to where I need to be by the 20th, but want to solidify my current position. I know that this coming fall I will start out a muscle build phase as soon as the season is over, to "Build the Base", then I will go into a strength dominant phase and likely to progress to a speed-strength phase around February next year. This winter was spent ripping 40+ pounds of fat off my body so I could be healthier all around and regaining a portion of my former strength. BTW, I'm looking forward to meeting you at IT in a couple of weeks. ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: dl_buffy
Date Posted: 3/05/10 at 7:03am
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Yep, all depends on the goals.
(I just can never seem remember that deads can be done quick... |
)Posted By: mthompson33
Date Posted: 3/05/10 at 7:04am
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And talking to you again, Duncan.
------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 3/05/10 at 7:05am
Luckily, I have really long arms, only if I shrug is there a problem... ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: Duncan McCallum
Date Posted: 3/05/10 at 7:18am
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Dave... Deadlift as fast as possible. I too have smashed the Hammer of Asgard more times than I care to remember doing deadlifts. Hip snatches...yarp. The WORST = Lateral DB raises...one should not rock their hips back and forth to assist with heavy db's. It wasn't worth it. ------------- The man in the arena. |
Posted By: Alan H
Date Posted: 3/05/10 at 7:20am
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It seems to me that the best way to get strong in ways that are totally specific to throwing is... ...to throw a lot. So you'll be adding strength during the season as you throw. I know I have, the last three years. ------------- Alan Hebert Geezer-In-Training |
Posted By: mthompson33
Date Posted: 3/06/10 at 2:16am
ok 3@400 & 425 no problem. 450 - well... I lifted it 3 times not exactly reps. I learned a lesson about my sticking point above the knees. I found out that it is at least partially due to the bar sticking to my thighs. I read one of Mule's early posts on the DL thread where he was talking about powder on his thighs and chalk on his hands. BTW, I think the chalk gave me enough extra grip to break through the sticking point. Now I need to figure out how to get rid of it. Other changes due to time. GMs 5x10@115 hang cleans 3x10@115 rack pulls 2x10@315 first set from dead stop each pull second set touch & go with no bounce (much easier) drive 5+ hours.  ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 3/08/10 at 11:26pm
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3/8/2010 Activity: PM - Day 5-3-1 Wave 2 Workout D - Push Press Nutrition: 3000 Cal (45C/38P/18F) Good Split ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 3/10/10 at 12:16am
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3/9/2010 Activity: Wave 3 Workout A – Squats Warm Up Overall felt good. Flexor still tender, but no real pain. Good depth on squats with much better balance than last week. Short throws practice Stone LWFD ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 3/11/10 at 11:41pm
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3/10/2010 Nutrition: 2400 Cal (35C/40P/25F) Hey, I was on track for nutrition... Needed a recovery day after lifting back to back days... 3/11/2010 AM - Scale and caliper feedback told me that I am meeting my weight goals this week, so I did not add extra cardio this morning. Also took into consideration that I'm doing a maximal incline tonight. PM - 5-3-1 Wave 3 Workout B - Incline Plan - 2700 Calories (37C/41P/22F) Split ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: Duncan McCallum
Date Posted: 3/12/10 at 2:05am
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Looks good man. Really good. Incline is treating you well. When you hit the Thistle it will come in handy...Irvin has a great set of stones...easy to get your hands on and... Wait...damn. You know what I mean. I look forward to your PR's. ------------- The man in the arena. |
Posted By: mthompson33
Date Posted: 3/12/10 at 5:01am
Thanks Duncan... For that mental image...  Everything is treating me well compared to 6 months ago... My High School Flat Bench max was 225... but back then I could drop a 12# shot 54'... I can't do that right now... That is my next goal... (just brought my old HS 12# back with me from Texas this last weekend) Time to drop the weights and get FAST, AND THROW>THROW>THROW... does 15-20% sound reasonable to you? I'm thinking to stay with the 5-3-1 Format and even rep schedule, but drop my Max back 20% and go for really explosive reps. Thanks, I had better get some PRs. I've been checking out your Cannon Boys results from Fort Worth. Should be a good throw down. Gotta get out and play with the old Caber this weekend... Wait, that didn't come out quite right either...  ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: Mountain Man
Date Posted: 3/12/10 at 5:22am
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When is your first game Matt? You have a real advantage with the shot background, I am watching 'how to glide' dvds now trying to catch up. It is indeed throwing season.
Best of luck! Now if I can just grab this gear-stick and head over to Panama City and I'll play too.... ------------- Robin Walker "The danger in life is not to set a goal too high and never reach it, but to set a goal too low and reach it." GSP quoting Michaelangelo |
Posted By: mthompson33
Date Posted: 3/12/10 at 5:46am
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next Saturday 3/20... Get to be on the same field as Duncan (aka Judge Dread) and Dave (GingerBread) Lewis... but I'll be in B's... Just Kidding guys, don't throw any hammers at the B's group Dave... I'm quite sure I can't throw the hammer far enough to reach anyone... ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: Duncan McCallum
Date Posted: 3/12/10 at 5:51am
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Matt, 5-3-1 seems to be working for a lot of folks...and if that works for you in season than that is what I would stick with, with the addition of significant amounts of throwing. If you have to drop it back by 50% to really get the weight moving, then by all means do so. As has been discussed ad nauseum, a 1000 pound squat that takes 45 seconds to complete may, or may not, be as useful to a thrower as a 400 pound squat that takes one second. When I mapped out my 2010 season it included a hellacious few months of lifting with strength and mass being way up on the list. Maybe a few PR's here and there...but trying to get SWOLE! When the season started, goodbye bench press, hello incline. No squats heavier than 365, or so, and a MESS of overhead lifts and Oly stuff for speed. Weights I can handle with strict form and as much explosion as I could muster. Stretching. And more throwing than I have ever done. It occurred to me this morning watching some folks on base doing board presses (3 boards, 405 pounds) that yeah, I can do that...but why? Why bother now? Why not cut some bodyfat like a ShrinkyDink, get more explosive and be more efficient, then come back with a Duncan-sized plate of whup-ass nachos for everyone in the A's? But alas, FrankenKnee says not so fast. Work your technique man. Work it over and over and over and then some. Power positions should be reflex...you can get into in from the spin/glide, whatever, anytime you want. When you can do that, watch what happens. As the season progresses, you are going to identify weak areas in your program..."Man I have no pull on big cabers." Or, "Dang, I don't have any pop for sheaf." At that point, it might be time for a retooling. Based on what you have reported in your workout log, I think you are doing a fine job of staying balanced...now get poppy! "Thanks Dunc, now I can throw!" And throwing is half the battle...GO THROW! ------------- The man in the arena. |
Posted By: mthompson33
Date Posted: 3/12/10 at 6:12am
That is debatable... considering I threw in a 1A Texas school... I didn't even know the term "Power Position"... I got good enough to throw a 12#'er 54' with no technique and no Bench... I could squat 515 and dead 600. I literally threw a stand (in practice) at state that would have won the meet but lost by 3" because I was coming out flat when I tried to shuffle... (I thought I was doing a glide at the time...) the only real advantage I have is having thrown the shot 1000s of times. Kind of like taking 1000s of bad swings in golf... The upside, I'm pretty good at getting out of the rough... ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 3/13/10 at 5:02am
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3/13/2010 Official weekly weigh in... There has to be some sort of dehydration factor in there... but I don't know how... Especially with the maintenance of Lean Body Mass... (LBM) Total Body Weight - 263.0# Last Week - Tomorrow... Lift fast (going to every third day lifting) and Drills Yeah, my wife laughed at me for doing line drills in the driveway yesterday... Oh well, she married me... ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 3/15/10 at 12:52am
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3/13/2010 Nutrition: 3300Cal (43C/34P/24F) Activity: 5-3-1 on Speed... Wave 3.1 Workout B (Deads and Push Press) Deads Warmup- (Shrugs 3x5@225#) - 5@300# 3@350# 3@400# (Goal of Last set - Rep until it comes up slow) Push Press (Clean it from the floor 1x for each set) Warmup - 5@140# 3@160# 3@190# (Goal of Last set - Rep until it comes up slow) RDLs 3x5@190# Cable Pull downs 3x5@165# Russian Twists on incline 3x10@(10#,10#,25#) superset with Suitcase Side Bends 3x10@80# Rowing for 10 Minutes. NOTES: Chaging my workout routine for in Season. Switching to 2 workouts per week. Using 5-3-1 Protocol, but dropping 20% from Max, and focusing on Explosive Reps. Also combining 2 primary exercises per session. Workout A (Squat/Incline) & Workout B (Dead/Push Press). including the assistance work I've been doing. Workout A (SLDL, Calves, DB Rows, Cable Pull Down). Workout B (RDL or GM, Cleans, Shrugs, Cable Pull Down). Add Snatch to each workout (either BB or DB), along with some core conditioning (at least 2 of the following - Russian Twists, Suitcase Sidebends, Leg Raises, Hypers and Roman Chair Crunches) Nutrition: 2900 Cal (43C/42P/15F) ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 3/18/10 at 7:03am
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Wave 4 Workout A.1 (Sqat/Incline) Warm Up Front Squats - 5@175# 5@185# 5@195# DB Incline 5@120#(60's) 5@130#(65's) 5@140#(70's) Hang Clean Grip Snatch 3x5@115# SLDL – 3x5 @ 185# DB Rows 3x5@85# (each arm) Cable Pull-Downs (kneeling) 3x5@135# Russian Twists on incline 3x8@(10#,10#,10#) superset with Suitcase Side Bends 3x8@85# Nutrition: Maintenance/re-feed leading up the the Iced Thistle this weekend... ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: Alan H
Date Posted: 3/18/10 at 4:55pm
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I'm going for 2 lifting days/2 throw days a week until the second week in April. That will change to one lifting day and 2-3 throwing in Mid April for the rest of the season. Our numbers on the incline board db's and the bench rows are about the same. That is encouraging to me! LOL ------------- Alan Hebert Geezer-In-Training |
Posted By: mthompson33
Date Posted: 3/22/10 at 4:23am
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Alright, survived the Frozen Thistle, mostly intact... I strained or slightly pulled my right upper trap on the Sheaf... and I'm right handed so that means... I was doing something seriously WRONG on the sheaf... From the picture it looks like I was trying to do an upright row with my right arm and a lateral raise with my left... No wonder I was 6' shorter than I was last fall. Checked my weight this morning with only minimal increase (264.6 vs. 263 just over a week ago) following 3-4 days of not logging nutrition and eating relatively heavy in prep for a full day of throwing on Saturday that didn't materialize. Back on logging my nutrition to see if I can break the 260 mark by 4/3 as stated in my goals. I also need to add the Recalibration I went through last week on my Body Composition. I got new calipers that are spring loaded for better control of Skin Fold Measurements. I was pinching too tight and getting measurements about 10mm lower than they should have been. These are my revised milestones... Day 1 - October 10, 2009 Total Body Weight - 309# Illiac Skin Fold - 52mm BF% - 33.38% LBM = 205.9# BF = 103.1# Week 13 - January 9, 2010 Total Body Weight - 280.6# Illiac SKF - 28mm BF% - 26.3% LBM = 206.9# BF = 73.7# Week 23 - March 17, 2010 Total Body Weight - 265.6# Illiac SKF - 20mm BF% - 21.8% LBM = 207.8# BF = 57.8# Revised Goals for 4/3/2010 (Going to be a little too aggressive here, will probably take an extra week or two). Total Body Weight - 260# Illiac SKF - 17.5 mm BF% - < 20% LBM = > 208# BF = < 52# Plan for week: Complete De-Load week for 5-3-1 Take about 1 week off from 5-3-1. 3 cardio sessions including Re-Hab type work for my Trap, Elbow and Hip Flexor. Daily footwork and trigger drills. Start Cycle 2 on 3/28. at least 2x per week throwing. This will put me completing my last heavy lifts on 4/14 (10 days before Scarby). This should work fairly well. Also, getting a tire so I can throw at my house without destroying the lawn. I have an indoor shot, so I can throw "stone" in the driveway. ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 3/23/10 at 7:44am
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3/23 AM Fasted Cardio (15 min on Recumbent Bike) Light ROM work and a set of Core Exercises (don't have any aches or pains there, so might as well keep it working). Trying to heal up elbow, trap and hip flexor. Light week with active recovery (bike and ROM work). ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 3/23/10 at 11:33pm
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3/23 PM - Rubber Band Power Position Drills (keep head back and "snap" into reverse "C") Line Drills (no weight) Nutrition - 2775 Cal (36/36/28) Got my Pallet Bands in last night. These are 84" Blue Alliance Rubber Pallet Bands. Amazon (Buy.com) 12 for 26$ I am going to use them for drills, warmup, and as bands for lifting. Thanks to Coach Mac on the "Throws Clinic" DVD I bought last week. Been a week since I lifted... Getting antsy... But Elbow and Hip Flexor are starting to feel better... Gotta let them heal. Oh, Also getting some new "Implements". I want to be able to throw around the house without putting craters all over the yard. So I'm getting some old Tires. Current plan is to have about 4 tires. at least one will have a short piece of PVC attached with a rope or chain to be used as a hammer. One other crazy idea is to calculate the length of chain needed to be added to the 28 WFD in order to make the Rotational Moment of Inertia equivalent to the 56 WFD. This would allow me to practice the appropriate speed of the 56, with a 28+ pound weight. would probably only do this alone in a big open field for safety reasons... The extra length of chain would make it painfully obvious if I'm ahead of the weight. ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 3/26/10 at 9:05am
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3/24 Plan: 2420 (32/42/26) Actual: 2260 (31/42/27) Power Position Drills (Rubber Bands) Light Jumping onto step Light ROM work (Rubber Bands) Foam Roller Stretching 3/25 - Intermediate Weigh in - 263.4# Plan: 2420 (37/37/26) Actual: 2300 (29/40/30) Activity: Reverse Crunches Stretching ROM (Bands) 3/26 Plan 2360 (32/41/27) Right on Track. weigh in tomorrow. ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: Jason Cherry
Date Posted: 3/26/10 at 1:29pm
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Matt, I found no cure for the pop in the hip other than NSAIDs (motrin types) four times a day and plenty of sleep. It still happens but not as much. Jase ------------- "Example is the best precept." ~ Aesop |
Posted By: mthompson33
Date Posted: 3/27/10 at 4:51am
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Official Weigh In - 261.2# March 27, 2010 Total Body Weight - 261.2# Illiac SKF - 18mm BF% - 20.3% LBM = 208.1# BF = 53.1# 20 min Recumbent Bike Light ROM work Light Core work (Roman Chair, Hypers, Leg Raises) 1 set of each Maintained Lean Body Mass with a good drop in weight this week. Feeling really good. Can't wait to LIFT tomorrow! ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 3/29/10 at 3:16am
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3/27 Plan 2380 (39/39/23) Actual 2305 (32/43/25) 3/28/2010 March 28, 2010 Total Body Weight - 261# Illiac SKF - 18mm BF% - 20.3% LBM = 208# BF = 53# Throwing Day Hammer Winds with 28WFD 3x10 each way 12# Shot Drills Toes to Trig 1/2 Open Power Position Step Overs 28WFD Drills (Stands/Power Position, Singles @40',5 full throws) 16#Hammer 5 throws (Personal Best 77'3" 1 full wind) Take away from practice... I've got solid Power Position Throws. I got my stand in the 28WFD to 37' and 1 full wind on the Hammer to 77'. I'm solid on the stone. I am developing my spin technique such that I always get into the perfect power position to finish the throw. This starts with my single spin being perfect every time. Based on what I see, this should put me close to 60' in LWFD and 85' for 16#Hammer. This is probably optimistic, but I should know when I have maxed out the singles... Wave 1.2 Workout A (Sqat/Incline) Warm Up (Throw for 2+
Hours) Squats - 5@215# 5@225# 5@245# (Squat as long as the weight moves FAST) +2 (Don't know if Fast is a good description, crisp and smooth, yes. But that is what I get for throwing 2 hours before lifting...) Incline 5@150# 5@160# 5@170# (Press as long as the
weight moves FAST) +1, +1, +2x1@155# Hang Clean Grip Snatch 4x3@95# SLDL – 4x8 @ 185#
Suitcase Side Bends 1x5@115# Actual 3460 (42/32/25) 3/29 Recovery - Ouch I just think I'm sore today... wait until tomorrow Plan 2400 (32/40/28) ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: Mountain Man
Date Posted: 3/29/10 at 6:37am
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Good work Matt and a lot of work at that.
What amazes me is the detailed information you maintain on your diet. How much time does this take? ------------- Robin Walker "The danger in life is not to set a goal too high and never reach it, but to set a goal too low and reach it." GSP quoting Michaelangelo |
Posted By: mthompson33
Date Posted: 3/29/10 at 7:23am
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Robin, It takes me about 5-10 minutes a day to log/setup my basic plan. I use MyFitnessPal.com which is free and has a HUGE database of food. I use it online with my computer and I have the Iphone app. I have a spreadsheet that I drop the number of grams for Carbs/Protein/Fat into and it gives me % of each. I just pull the numbers out of the MyFitnessPal summary. It took a little longer early on, but now that I'm 6 months into it, and have been doing it this way for about 3, it is second nature or habit. You can check out my log with the following link. Password is - throwfar http://www.myfitnesspal.com/food/diary/mthompson33 - http://www.myfitnesspal.com/food/diary/mthompson33 ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 3/29/10 at 7:31am
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Oh, and I basically have a word document on docs.google.com that I record everything in and then just copy and paste into my forum journals. So posting to the forums doesn't take very long. I do this one and one on the burn the fat inner circle. That is a pay community based on the Burn-the-fat, feed-the-muscle e-book that I have used as my nutrition/lifestyle guide. https://www.burnthefatinnercircle.com/ I have officially burned off 50 pounds of fat in just under 6 months, and my lean mass has increased by about 2 pounds, using this program. I'm 2/3 of the way to my college playing weight (baseball) and I'll be in better shape when I get there, than I was back then. Definitely stronger. ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 4/01/10 at 2:12am
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3/29 Plan 2400 (32/40/28) Actual 2350 (36/41/24) 3/30/2010 Recovery Day 2. Good general soreness. Inner Thighs, Hammies, Middle/Upper Back are primary locations. Not as bad as I figured it would be... Hip Flexor feels good, Bicep Insertion feeling better as well. 3 days using Dyna-Flex Power Ball multiple times per day. Rubber Band Stretches periodically through the day. Plan 2475 (35/37/27) Actual 2575 (39/36/25) 3/31/2010 Wave 1.2 Workout A (Deads and Push Press) Deads Warmup- (Shrugs 3x5@225#) - 5@305# 5@325# 5+2@345# (Pull as long as the weight moves FAST) Push Press (Clean it from the floor 1x for each set) Warmup - 5@145# 5@155# 5@165# (Press as long as the weight moves FAST) RDLs 3x6@185# Cable Pull downs 3x6@105#/120#/135# superset with shoulder contractions (bottom of hang, kind of the opposite of shrugs) 3x8@270# was able to do the Cable Pull Downs at these weights with no pain in Bicep Insertion. Russian Twists on incline 3x8@(8#,8#,20#) superset with Suitcase Side Bends 2x8@100# (Grip gave out... RDLs seem to really mess with my grip strength, hopefully make it stronger...) Still avoiding anything that stresses the Bicep Insertion. Doing Dynamax PowerBall and arm stretching several times a day. Trying to pick up the kids with my left arm. Actively straightening my arm for all exercises and throwing. It is feeling better. Plan 2950 (42/37/21) Minimum Actual 3170 (42/34/24) 4/1 Recovery - not bad today Go Throw - 16# Hammer (side throws-single winds), 28#WFD (stands-cast & drop-singles) Plan 2300 (31/45/24) ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: Alan H
Date Posted: 4/01/10 at 5:56am
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I notice that the suitcase lifts that I do, you know my combination...as well as the lunges with dumbells, really wear out my hands. My hands give out before my quads and knees do. I'm hoping this will pay off in increases grip strength. BTW, I have a cheap spring-gripper in the car. It's the stiffest I could buy at Big Five. When I stop at a stoplight, I grab it and hold it closed until the light changes, in intervals of 20 seconds. Hold 20 sec...relax...switch hands....hold 20 sec....relax...switch hands etc. ------------- Alan Hebert Geezer-In-Training |
Posted By: mthompson33
Date Posted: 4/01/10 at 7:13am
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Yeah, I've been doing a number of things to work my grip and have had really good success. Now the only time my grip starts giving me trouble is when I do RDLs. These use the snatch (wide) grip and it adds a sideways component to the load. I used chalk last night which made it go better for the RDLs, but my hands were quite tired after them, then I did the pull downs (and especially the shoulder contractions at 270#) and then doing the suitcase work with the 100s, they were DONE after 2 sets. I had fun getting the 100 back in the rack... :)
------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 4/02/10 at 12:01am
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4/1 Go Throw - 16# Hammer (winds - side throws - single winds <82' Personal Best by 5 feet>), 28#WFD (stands<37'>-cast & drop-singles<46'>-doubles<54'> ) Focusing on the Single Wind seems to be helping. While I'm not doing great at engaging my hips, using my leg drive and blocking and finishing, I get some semblance of these three things and the Hammer is flying much better than previously. Last time out (Sunday) I hit 77'. My best before that was 74'. In my warm-up winds I actually got a feeling of speed and a little bit of balance with the hammer. I MUST wind the hammer regularly through the week to improve the balance and strength so I can begin hitting my positions required to add the hips, leg drive and finish. My double winds were still much shorter than my singles... WFD is not
progressing as quickly as I would like. Still not hitting my power
position well from the spin. Going to take more throws and drills. My foot
placement is close, but I think I'm fully extended so I'm getting no leg
drive in the lift. From the stand I can tell how much difference this makes. ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 4/03/10 at 12:35am
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Weekly Weigh In - 259.8# Body Fat % - 20% 12 weeks ago I set a goal of 260# for today. I was at 280.6# and 26% Body Fat. NAILED IT! Next stop 235# on June 26, 2010, with Body Fat below 12%. Time to crank it up. ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: C. Smith
Date Posted: 4/03/10 at 1:08am
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Nice progress Matt! How are you taking your bf%? ------------- |
Posted By: mthompson33
Date Posted: 4/03/10 at 1:20am
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Thanks Craig. I have been checking several ways. Accu-Measure Calipers with single point. I am also double checking this with a 3 point (Abdominal, Chest, and Thigh) with slim guide calipers. Both of these are within a % of each other. I've also been taking waist measurements and the % drop has been about the same. I started back in October with a 51" Waist and checked in at 40" this morning. ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 4/06/10 at 5:44am
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4/4 Easter - Start Phase 3 - 12 week burn #3 Target - 6/26/2010Total Body Weight - 235# Wave 2.2 Workout A
(Sqat/Incline) Warm Up (9
holes of golf) Hang Clean Grip Snatch Several@95# + Some
Snatch Grip with Overhead Squats Squats - 3@225# 3@245# 3@265# +3+5x1
(Squat as long as the weight moves FAST) These turned out to be jump
squats, felt REALLY good Incline 3@155# 3@165# 3@175# +5 +3 +2
+2 (Press as long as the weight moves FAST) Listening to "This Love" by
Pantera and pressing during the heavy riffs. SLDL – 3x6 @ 205# Cable Pull Downs (kneeling) 2x10@105# Reverse
Shrugs 1x8@285 Plan 2900+ (45/34/20) Actual 3133 (40/30/30) ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 4/07/10 at 2:21am
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4/6 Tartan Day! Wave 2.2 Workout B (Deads and Push Press) Push Press (Clean it from the floor 1x for each
set) Plan 2900+ (45/34/20) Beer
and Steak post workout... _______________________________________ Plan 2300 (34/40/26) ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 4/12/10 at 3:07am
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4/12 Recovery Driving
through this week with heavy deficit. Next week is a
maintenance/peaking week for Scarby 4/25.
This week Heavy Lifts - Heavy Throws - Low Calories Plan 2100 (33/40/27) 4/11 Throws Practice 2:00 pm 3 hours 3 new guys never thrown. Drills & example throws LWFD - Single - 56' Double - 58'+ (PR) HWFD - Single - 25' Lt. Hammer - 83'5" (PR) 1808 (40/32/28%) (missed
meal while throwing...) 4/10 Weekly Weigh in (258.8#) Illiac SKF = 17 mm BF% = 19.6% LBM = 208.2# BF = 50.6# Wave
3.2 Workout A Squat/Incline Hang Clean Grip Snatch Several@105# + Some
Snatch Grip with Overhead Squats Squats
- 5@225# 3@245# 1+@285# +6,+2,+1,+1 (Squat as long as the weight moves
FAST) Incline 5@145# 3@165#
1+@185# +4,+2,+1,+1 (Press as long as the weight moves FAST) Listening
to "Cowboys from Hell" by Pantera and pressing during the heavy riffs. SLDL – 3x6 @ 225# Cable Pull Downs (kneeling) Reverse Shrugs Plan 2900 (48/32/20) Actual 2228 (47/34/19) _______________________________________ 4/9 Recovery Intermediate Weigh in (259.2#) Slept in, missed 1st Breakfast (another long night with sick daughter, also fasted for bloodwork at 9am) BP - 124/72 Resting HR - 54 bpm Waiting on Results from labs for
cholesterol, etc. Plan 2200
(34/42/24) 4/8 Recovery Intermediate Weigh in (260#) Slept in, missed 1st Breakfast (long night with sick daughter) Plan 2300 (39/39/22) Actual 2212 (42/27/31) _______________________________________ Slept in, missed 1st Breakfast Plan
2300 (39/39/22) ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 4/14/10 at 3:06am
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4/14 Recovery (Int. weigh in 257.6# ) Plan
2180 (40/35/25) Trying to decide
if today is the day I need to lift. Yesterday, I would have said no.
Everything was hurting. I slept in this morning and I feel tons better.
Amazing what a couple extra hours of sleep will do for recovery. Warmup - Cable Pull downs 10@120#
8@135# superset with shoulder contractions 2x10@BW Push
Press (Clean it from the floor 1x for each set) RDLs
2x6@185# Actual 2165 (40/36/24) ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 4/17/10 at 12:05pm
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4/17 Weekly Weigh in (254.2#) Total Body Weight - 254.2# (-4.6#) Illiac SKF = 15.5 mm (-1.5mm) BF% = 18.4% (-1.2%) LBM = 207.6# (-.6#) BF = 46.6# (-4.0#) Plan 2180 (40/35/25) 4/16 Recovery (Int. weigh in 255.2# ) Plan 2180 (40/35/25) 4/15 High Volume Throws Day (Int. weigh in 255.2# ) Throws - Light Hammer (16#) - 30+ Singles & Doubles - up to 88' (4' PR) LWFD (28#) - 10+ Standing -> 20+ Singles -> 10+ Doubles up to about 56' (not quite as good as Sunday) 16# Shot - Breamar to about 38' - Spins (not as good) Ball from 28# - Toes to Trig - max 19' - Wrist flicks Plan 2140 (37/37/25) ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 4/19/10 at 5:58am
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4/18 Intermediate Weigh in (253.2#) Tomorrow I start a maintenance week leading up to Scarby. I expect a rebound in water weight. 4x3@95 - Hang Snatch, Hang Clean Grip Snatch, Push Press, Behind Neck Jerk 5x3@275 - Dead Lifts to toes with shrug 5x5 22.5# Hammer Winds (each way) I haven't been doing much core work in the gym, but I've been throwing hammers consistently for the last 3 weeks. I tested a couple of things in the gym (Roman Chair Sit-ups, Russian Twists, Hanging Leg Raises) All of them have gotten easier without me doing them.+1 for "Throwing Hammer" to get better in the hammer. In addition to the core strength, I have also increased my Light hammer from 74' to 88' in 3 weeks. I almost have the double wind equal to my single max, and the double seems to be a little more consistent. "Built" a 22.5# Heavy so I can practice more with the "Martillo Gordo" :D ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 4/27/10 at 10:22am
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4/25 SCARBY! Good day all around. 2nd place in B's by 0.5 point. :-( Hadn't thrown a sheaf much this spring and it showed... Watching the video, I was getting enough on it, but not enough up, too much backwards... Gotta get a fork and a bag and start tossing sheaf at least once a week for a little while. Try to learn my form. PR's for all standard events (I guess I technically had a PR in Toes-to-Trig, but It cost me several points...). 12' (was 10') - 56# WOB (touched bar at 13')56'1" (was 51' 2") - 28# LWFD 26'4.5" (was 24' 3.5") - 56# HWFD 38' (was 35'4.5") - 16# Open Stone 16' x 90# Caber - 12:00 (was 35 degree with 16'6"x 94#) 18' x 110# Caber - Successful Pick - no turn (probably 15 degree) 63'11" (was 59'3") - 22# Heavy Hammer My off-season work has paid dividends. Must throw more... Nothing earth shattering, actually missed several of my practice marks, but solid for a full days comp. WOB felt good, especially the last miss at 13' when I tapped the bar. That was well over a foot higher than I've been before. Thanks to Mike Baab for the pointers on that. Stone was pretty basic, didn't spin or glide, and pretty much what I've been getting in practice. Thanks Duncan for pointing out what my problem is there. Use the legs I've been strengthening... Now I've gotta figure out how to do that... Time for practice and video... Plan 4000 (60/20/20) (You know what they say about plans, the act of planning is invaluable...) Don't really know how I did, didn't have time to count or even think about anything except eating more as I felt the energy start to wane. Worked well and finished strong with a PR in WOB. At least 1' higher than I have ever gotten. _________________________________________ 4/21 Intermediate
Weigh in (255.4#) Throws - 2 Hours Stone
- Toes to Trig 16# & 28# - Power Position 16# & 28# - Spin
16# Plan 2950 (41/37/22) ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: Quint T Melius
Date Posted: 4/28/10 at 6:22am
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Matt how do you do stands in the LWFD? Are you trying to work on the finish or are they more for core work? ------------- If you don't have time to do it right, when are you going to have time to do it over? |
Posted By: mthompson33
Date Posted: 4/28/10 at 6:30am
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I stand in a slightly open power position and work the weight so that when it comes around behind me I'm facing the back of the box and the weight is moving sideways across the box. Almost like a cast and release with leg drive. Mostly working the finish. Trying to make sure I bend my knees and lift, and trying to ingrain that movement for muscle memory. ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: Quint T Melius
Date Posted: 4/29/10 at 2:10am
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I see where you are going with that one, I had just never heard of that before. One more reason to love the training logs. ------------- If you don't have time to do it right, when are you going to have time to do it over? |
Posted By: mthompson33
Date Posted: 4/29/10 at 9:04am
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It is something that Dave Brown got me thinking about when he was up here this winter. He threw a stand farther than the rest of us were able to get spinning... It seems to help with getting the feel for the catch with shoulders toward the back of the box, pushing the weight from right to left and the lift.
------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 5/03/10 at 5:00am
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5/3 Weigh in 255.4# with 14mm skin fold Total Body Weight - 255.4# Illiac SKF = 14 mm BF% = 17.2% LBM = 211.5# BF = 43.9# ________________ 5/2 Throws Practice - 2.5 hours Stone - Power Position focus on toe pivot - 16# to 39' Open - glide and spin 12# - to 42' LWFD - Singles - to 51', Doubles - to 56' Light Hammer - Single wind to 91' (3' personal best) - Focused on finish. Plan 2400 (40/35/25) Actual 1648 (41/33/26) a little too light _______________________________________ Awesome workout Front Squat (w/clean) 5@135 5@185 5@205 5@225 Back Squat 5@255 Overhead Press 4x5@135 (became push press for last couple of reps of last two sets) Plan 2400 (40/35/25) Actual 2589 (38/44/18) ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |