Friday, May 22, 2009

Matt's training log

Catching up over the last two weeks

Sunday May 11th

Suspended ssb goodmornings 135 185, 225, 275, 315, 365, 385x1
ssb front squats 135, 225x5
ghr and blue band 4x8

short strap hypers 140x12, 230 3x12
blast strap t's 2x12

Wednesday May 13th

speed bench 1 set ofchain, 205 5x5
incline 205x10, 225x10
incline db extenstions 50x8, 60 5x8
bb front raise 75 4x12
pulldowns 4x12
upright rows 95 3x12

Friday May 15th

speed squat cambered bar 455 6x2

pin one deadlift against quad mini bands 495 3x3
single leg rdls 80 3x12 each leg
poor man back attack green band 3x12
sled drag behind the knees 2 plates 5x200ft, backard drag 5x200 ft

Sunday May 17th

Cambered bar 2 board press, 135 185, 225, 275, 315, 345, 355x1
pin 21 lockouts comp grip 315, 405, 495, 545, 585x5
db rows 125 2x10
db curls 2x12
db powercleans 20 2x12

Monday May 18th

reverse blue band deadlift conventional stance
245, 335, 425, 515, 605, 655, 695x1, 745xmiss

round back goodmornings 135, 225x5, 275x5, 315x5

short strap hypers 230 2x12
ghr w/ blue band 4x8

afternoon workout
indian club swings 50 x 3 different ways.
short strap hypers 230 2x12
leg raises against mini bands 3x15
purple band pushdowns 1x50

Wednesday May 20th

speed bench 1 chain 185 5x5
close grip incline 215x8, 235x8
incline rolling dumbell ext 60 5x8
pulldowns 4x10
barbell front raise 75 4x10

prowl-low the leader 3 trips. I wanted to die after this.

Friday May 22nd

Camber bar box squat with 3 set of chain 135, 225, 315, 365, 405, 455, 495, 525x2, 545x1

pin one deadlift against quad mini 315, 365, 405, 455, 495, 545, 585xmiss, 585x1

poor man back attack green band 3x12
single leg rdl 100 3x8
pulldown abs staggered stance 4x20
belt dragging 3 plates x 200 ft 4 plates 4x200 ft

Make your own indian clubs for under $10

I have been wanting to try out some Indian clubs for a while but can see shelling out $60 for a one or two pound pair. Then what if I need a heavier pair? Those can run over $100. Well I found a cheap way to make a three pound pair and will try making a heavier pair in a few days.

Here is what you will need.

a drill
a funnel
some duct tape
safety goggles
some rags
2 small wiffle ball bats ($1.50 each)
1 can of great stuff or expanding foam ($4)
a couple pounds of sand or whatever you want to use for weight ($4 for 50#s)

and that is it.

1. Take you bats a drill a hole in the handle.

2. Tape the funnel to the bat so sand does not spill everywhere.

3. Fill the bat with as much or as little sand as you want. I stopped filling before the sand go to the handle. This gave me plenty of room to fill the handle and then some with foam.

4. Fill the handle with the expanding foam. Try to get the foam as deep into the head of the bat as possible. The foam is very sticky and it be difficult to get into the head of the bat. In my case the foam shot out of the top and did make a little of a mess. So be careful and wear goggles. You really don't want this stuff on your skin or in your eyes. It is under pressure and will explode out of the top if filled too much.

5. Let it set over night. Cut off any foam that expanded out of the hole. My foam did not get all the way to the sand but is close enough that it will not be a problem.

6. Swing away. I would consider putting tape around the bat to prevent it from breaking since it was only $1.50.

These two turned out great and if they break they did not cost very much. A couple minutes of swinging will hit your upper back like crazy. Give it a try and tell me how it goes.

Here are a few videos of different things to do with the clubs.

There are a lot of videos out there and a ton of different options. Good luck.

Thursday, May 21, 2009

Mommy Monday Thursday

Yes, I realize it's Thursday, but I wanted to get another Mommy Monday post up here.

I've already covered the first and second trimesters, so if you missed those, be sure to check them out.


If you've made it this far and you're still working out, KUDOS! It's tough to stick it out for the entire pregnancy as fatigue (and your growing belly) can get in the way (pun intended). I look at the third trimester as mainly a maintenance phase. At this point, the baby has developed all major organs and now just needs to grow! So providing it with lots of GOOD nutrition and rest is key.

Unless you are a veteran powerlifter, I would cut back any max effort lifting in exchange for some repetition work. Keep all your pressing movements in the standing or sitting position or inclined (try to avoid laying flat on your back). Most of my upper body movements consisted of various incline presses, shoulder presses and pullups.

Lower body exercises can get tricky since the baby is significantly bigger. Plus, the ligaments in the pelvis begin to loosen so caution needs to be taken when squatting and lunging. I still did box squats throughout my third trimester, but I did lower the intensity. Most of my other lower body exercises consisted of step-ups, glute ham raises, bird dogs and other prehab/rehab exercises. I will advise caution when doing lower body exercises.... because the baby already puts some stress on the lower back, only do what is comfortable for you.

Stay tuned for a post on Postnatal exercises and how to get your pre-baby body back!

More of JB's Lean Eating

Just wanted to pass along another video clip of JB's Lean Eating Program.

Monday, May 18, 2009

$10 grand just for looking good

When Dr. John Berardi dropped me an line the other day, telling me all about his new program, I thought he had gone crazy.

Now, don't get me wrong. I respect Dr Berardi. He helped me with my pregnancy nutrition (juicing to be exact... my first trimester was laden with nausea from chicken and vegetables). However, when I watched this video he sent over, and learned that he's giving away $20,000 of his own money, he definitely got my attention.

Check out this blog post for yourself.

To qualify for the 10 grand, you have to participate in the Lean Eating program. You get 6 months of world class coaching, the type of coaching you can't find anywhere. And, during these 6 months, if you achieve the best body transformation, you'll win 10K.

I've heard Dr. Berardi speak in person. The guy is amazing. He is so freakin' smart and knowledgable when it comes to this stuff, so to have 6 months of nutrition coaching... shoot, good deal!

Worst case scenario, you come out with the best body of your life. Best case scenario, you come out with the best body of your life, and 10 GRAND. So, I highly encourage you to check out this post below. In it, Dr Berardi shares with you two critical components for body transformation success. And then he tells you exactly how one man and one woman are going to swoop in and claim $10 G's of his own money.

Now, this message is time sensitive. It will not self destruct, but spots are limited in this program. And LOTS of people want in. So, if you're interested in finding out exactly how to eat to get in the best shape of your life, click the link below. 10 grand may be waiting for you on the other side.

Good luck,


Monday, May 11, 2009

Matts training log.

Well we are back at it after our meet. I now have a new weak point for my bench and deadlift and I will be addressing those over the next few months. Here are the last few workout.

Monday May 5th

straight bar box squat 135, 245, 335, 425, 515, 565, 605x1

rdls 185 4x6
ghr and green band 3x8

short strap hypers 190 2x15
split squats 2x8
leg raises against mini 2x12
belt dragging 3 plates 8x200 ft.

Wednesday May 7th

Speed bench 205 + 1 chain 5x5
incline bench 195x10, 205x10

incline db extensions 50x8, 60 4x8
upright rows 75 4x12

bb front raises 75 4x12
pulldowns 4x12

Prowler plate and quarter on each handle 6x100ft (3 upper, 3 lower)

Then did some purple band curls later that afternoon

Friday May 9th

Speed squat cambered bar 365 with 3 set of chain. 8x2

pin one pulls against quad mini 3 x 3
single leg rdl 60 x 10, 80 2 x 10
poor man back attack green band 4 x 8
pulldown abs 4 x 15

sled drag betwen legs 2 plates 6 x 200ft
backward 3 plates 4 x 200ft

Sunday May 11

3 board 135, 185, 225, 275, 315, 365, 395 x 1, 415 x miss, 355 x 5
overhead press 185 2 x 5
db rows 125 4 x 10
green band pushdowns 5 x 12
db powercleans 20 5 x 12
db curls 3 x 12

Wednesday, May 6, 2009

Tainted Supplements?

As a collegiate strength coach, part of my job is to guide our athletes nutritionally. And just like the recreational lifter and powerlifter, these athletes are looking for something to help them in their strength gains, mass gains, or recovery process. Therefore, they turn to the ever-growing supplement company to give them what they are looking for.

As a college strength coach, it is also my "job" to inform the athletes that any supplement they take is not regulated by the FDA and may possibly contain illegal substances resulting in a positive drug test.

So when I received an email from John Berardi of Precision Nutrition about tainted supplements, I was very interested. Because after all, I've always heard that supplements could be tainted, but never really knew how often that happened. And since supplements in athletics is something I deal with, I wanting to see what he had to say.

You can check out the article here.

(Note to reader: I am not here to discuss anabolic steroids or supplements and whether they are right or wrong. I am not here to discuss which supplements are good or bad. I am simply offering this bit of information for you to take what you want from it. As a strength coach, I feel that we need to keep our eyes open so that our athletes are successful.)

Friday, May 1, 2009

Matt's training log

The last few weeks have been a deload into a push pull meet. I did not hit any records but I was very close and it showed that I brought up my weak points like I wanted but I did neglect other parts leving me without a new personal best. Check out my meet video below.

Since we have been pushing the prowler, pulling the sled and doing some assistance work. We will atart a new cycle on Monday. Congrats to my training partners who both broke their personal bests on the bench and deadlift.

Julia's Squatting Video

You can watch my box squatting from today here.