Redline training...hanging on for dear life

A photo posted by Matt (@regionbarbell) on Mar 13, 2015 at 7:27am PDT

The last few months have been very stressful and that stress is culminating as I move into a new chapter of my life. My training has been my companion, my savior, my void.  I have pushed it as hard as I ever have and my body is responding.  Things have not been idea so my sleep and recovery have been off but I continue to move forward in a positive direction.

I have been focused on my nutrition while stress has been high and this has been a great thing for me. I am still under eating but keeping as much mass as I can.  If all works out I will lift at 220 in July.


5/12 dynamic effort lower
Roller hypers and roller leg curls
70 4 sets of 10 hypers and 10 leg curls

Box squat - Not as speedy as I would like but it is what it is.
255 5x2

Back was out some so I skipped deadlifts
Goblet squat 1.5's on ramp - Occluded (2 sets) 30x15,15,12

A1 - Occluded TKE 2x25, 1x25 5 second hold on multiples of 5
A2 leg raises 2x20


5/13 Dynamic effort upper

Elitefts shoulder saver bench press - 320, 340, 365x5
Speed bench w/ 1 chain 185 3x5, 205 3x5, 225 3x5, single at 255 and 275

A1 - Low incline dumbbell fly - 5 second lower 15x12, 20x12, 25x12
A2 - overhead rope pushdown 20x15 w/10 sec hold on last, 40 2x15 w/ 10 sec hold.

5/14 Upper assistance

A1 - reverse hyper rows 200 4x12
A2 hammer curls across body 25, 35x12, 40 2x12

B1 Incline curls 20x12, 25 2x12
B2 6 way 12 3x6
B3 spider walk 3x 3 up and down

5/15 Max effort lower

I want's planning on doing anything heavy today but thanks to Aaron who is helping me deal with my stress by pushing me in the gym. Without him there I would have gone through the motions.

Deficit deadlift on 3 small mats
315x2, 365, 415, 455, 505, 545, 585, 615x1, 500x8 - Not sure that is a PR but it has been a while since I pulled over 600 raw conventional.  This are working.

GHR ladders x8,7,7 super set with keg carry 3x distance

Walking lunges to the street and back - 120 total

A1 - short strap hypers 4 1/2 plates 2x15

A2 - Pulldown abs 3x15

5/17 - Max effort Upper

pause bench - 330x5,4,3,3

A video posted by Matt (@regionbarbell) on May 17, 2015 at 4:25pm PDT

Illegal wide bench 225 275, 290x10

A1- Ahrens overhead press - 25, 30, 35, 40, 45x10
A2 - Piston pushdown orange 4x25

B1 serrano ohp 5x8, 8x8,x10
B2 sled drag Y+T 45 3x distance

bent over swing rear delt 40 x until traps took over

C1 steep incline db fly 15x12, 20, 25x15, 30x20
C2 decline curls 3 sec lower - 20x15, 25 2x15, 20x  partialsxfail

Redline Training W2/3 – More volume and iron therapy

This is week 2 of my Redline training but I did a week prior to starting the push. SO is this week 2 or 3?

4/13 dynamic effort lower

Short strap hypers – 200 2x15

Box squat – 235 5x2

Speed deadlift 405+60 pound of chain 20x1 (10 conventional, 10 sumo) Time of 10 min 15 seconds

A1 – pull through 100x12, 110 3x12

A2 – single leg alternating leg curl – orange band 4x15

B1 – short strap hypers 250x12, 295 2x12

B2 – band leg extension w/ 5 second lower   averagex8, strongx8, 8

4/16 AM dynamic effort upper

Dad was in the hospital on Wednesday and I was unable to get to the gym so I had to push this back a day later than normal. All went well and his procedure only took a few hours.

Elitefts shoulder saver bench press Up to 365x4

Swiss bar speed bench 225 9x5

Close grip bench against 60 pound of chain 305 5x1

A1 – JM press (reverse light band) to foam pad 255 x6, 5, 5

A2 – neutral grip pushdown 55 5x15

4/16 PM  upper assistance

This is my normal Thursday session but I had to push it to the afternoon because of the morning make up. This also allowed me to train with someone else and it was great to have Rob push me.

Dead stop dumbbell rows 100x10, 130 3x10

Tbar scap row and row 115 x 12/12, 125 3x12/12

Serrano arm complex 3x

Trifecta muscle round 20 2x

4/17 AM Max effort lower

 hips and low back were a little tight from the adjustment and back work the night before.

Long strap hypers 160x15, 205 2x15

Deadlift with plates on 4 mats. 425, 475, 515, 565, 605x1

Stiff leg deadlift standing on wood platform – 225x8, 275x8, 315x7, 365 3x8 (I am hurtin!)

That was all I had time.

4/17 PM  lower assistance

Reverse hyper long strap – sets of 8 until I got to 10 plates. Then did 1 drop sets.  10 reps with 10,9,8,7 plates. Stopped just enough to have partner remove the plate.

A1 - Glute ham raise 21’s – After the stiff leg deads in the morning this was a bad idea. 7 back raises, 7 glute ham raises from parallel, then 7 back raise+ glute ham raise.  3x

A2 – pulldown abs 3x12-15

I didn’t do any quad work and I really need it but again time was an issue. 

4/19 Max effort upper and pump city!
Fat gripz bench 225x5, 275x3, 315x1, 345x1, 370x1 PR, 385x1 PR - It was ugly but I finished it.

Overhead press - A weak area I really need to bring up.  155 x6, 6, 12
A1 dips - +25 poundsx8, +45x8, +90x8, 6, +45x muscle round - fail on last rep.

A2 Mag grip pulldown  130 5x15

B1 6way 10 x 2 muscle rounds
B2 hammer curls 2 sets after each muscle round

band pull aprts 3x30


An end to a good first cycle. I need to force myself to deload. Stress has been too high for me to run at this pace any longer. Weight is down 4-5 pounds. Holding body weight  between 240-241.

Been talking with a body builder friend and working on my physique.  I know shoulders and legs need much work but my back is not bad. So here is a bonus progress picture. DOn't mind the grown out mohawk and shaggy hair.

Relentless meet write up

It has been a few weeks since the meet and I am finally getting some time to sit down and put everything down on paper.

Being a part of Relentless is one of the most amazing things I have ever done.  It is about lifting but it is not.  These meets are about HOPE.  As a whole we raised over $214,000 to help kids and families with life threatening illnesses.

When people talk about the relentless family they truly mean it is a family.  It is like a reunion at these meets.  Lifters helping other lifters even though it might hurt their own performance.  The meet atmosphere is different.

Going into the meet I had some goals.

1. Get through a full meet and put up a total
2. Set myself up for a bench and deadlift PR
3. Squat 525, bench 535, deadlift 740.  (planned 3rd attempts)

I de-loaded a little longer than I had planned so I wasn't sure how things would totally end up.

Friday we drove out and I made weight at 239.2 after my wife decided to play the heat game to cut the last few pounds and make weight.

Meet day 

Squats

Planned attempts 475, 500, 525

Since I was squatting in just briefs I was first in the flight.  I opened easy at 475.  Everything felt good so I jumped to my planned 3rd attempt of 525. Three white lights so I jumped to 550 and it ws good as well.  Looking at the video I should have gone heavier but I still would have been short of a PR total so it didn't really matter.

Actual attempts 475, 525, 550 - 3 for 3

Bench press

Planned attempts 500, 515-520, 535

A few weeks out from the meet I found a run and a small hole in my single ply shirt.  i wasn't sure if it would hold up through the meet but I was going to use it until it blew.

The weights felt light in the warm up room and my shoulder didn't give me much trouble as I warmed up.  I opened with 500 and had some difficulty touching but I touched and pressed very easily.  I was urged to take a big jump.  I decided to go for 525 since I was in the meet and my squat was above what I had planned.   My second attempt again flew up and I was urged to take a big jump.  Into uncharted water I went. Blowing past my PR of 530 to 550.  Taking jumps like this make me nervous because I have never pressed this much before.  My third attempt was good and this looked to be about the right call.  Six for Six!

Deadlift

Planned attempts 685, 715, 740

My lifting has always been about the deadlift.  It is my lift.  Training went well and my indicators shows I should be good for about 750.  My indicators we dead on.  After an easy opener and second attempt I took my planned third of 740.  My second attempt was a small pr and my third would be 25 pounds more than I had ever deadlifted from the floor.

740 came up like an opener!

9 for 9

 It is always exciting to see your training come together and do exactly what you set out to do.  Yet it is almost disappointing knowing that you left so many pounds on the platform.  I am now eagerly awaiting some down time to recover and relax.  It won't be long before prep for Relentless Minnesota begins.

Relentless Detroit 3 weeks out

10/13 Dynamic Effort Lower

TRX leg curls 4x10

Speed deadlift 455 5x1

Yoke bar goodmornings 145 3x8

Single leg hypers 4 plates 4x8

Situps on ghr 2x8

10/15 Speed bench

Speed bench – Short mini and long micro mini 165 5x5, 185 1x5, 205, 225x1

Db press on steep incline 80 x12, 9, 9

Banded scap rows – avg band 2x12

A1 neutral grip pushdown 4x10

A2 side raises 4x15

10/16 Bench assistance

Neutral grip pulldowns 4x8

Alternating db curls 3x8

Barbell rows 2x10

Drag curls 2x8

10/17 Max effort Lower

Tuesday my knee felt great. After the soft tissue work my swelling was down to as good as it gets.  Wednesday morning I took my dog for a walk and my knee was tender to talk on. It felt like I had a bruise next to my knee cap. The problem is I did no lower body and don’t remember hitting it on anything. Needless to say I tried to keep things simple and put as little pressure as possible on the joint.

Suspended yoke bar good mornings

Worked up to 365x2 – Very good for me from this position.

A1 long strap hypers 9 plates 4x10

A2 side bends 70 4x12

I trained a client then did Serrano slplit squats with a Purdue Barbell lifter. I think this caused my knee to swell more or stay swollen. I felt alright. I have a feeling my Lateral quad is tight and pulling my kneecap over enough to cause some issues.

10/19 Max effort upper

Had a visitor come in and train with me today. We had a good pace and he pushed me to work harder today. I am always grateful for those workouts.

Reverse band bench with elitefts strong bands

225, 275, 315x5

365x3, 405x2, 455x1, 495x1

515x1, add grey catapult 545x1, 565x1

Relentless Detroit - 4 weeks out

10/7 DE lower

Pretty beat up from last weekend so I kept things very easy.

Reverse hypers 8sets

Side bends 3 sets

10/8 DE upper

3 board

275, 295, 315, 335, 355x5

4 board

345 3x5

Speed bench

Short mini + long micro mini

185 6x5

Pushdowns 3x12

10/9 Upper assistance

A1 dumbell rows 130 3x8

A2 DD pulldowns 130 3x8

Jwalking 2x

B1 DB preacher curl 3x12

B2 hammer curls – bottom half 3x12

10/10 Max effort deadlift

Manual leg curls 3x5 assistance from avg band 3x5

Deadlift with plates raised 2 ½ inches (4 mats)

585x1

Add  jack sumo deadlifter

625, 675, 715x1, 750 close but no cigar.

10/11 Deadlift For Hope

The meet raised $2500 for Detroit Relentless.  I am very happy about this. 

After the meet I had some soft tissue work done. It beat me up pretty good but I felt better.

10/12 ME upper

Still beat up from the day before I did what I could.

Floor press with 120# of chain 185, 225, 255x1 ( I called it there rather than push it. )

Serrano overhead press 8 2x15

Relentless Detroit - 5 weeks out

9/30 Rep lower
Ball leg curls 3x12

Speed squats with light onyx band
225 4x2, 245 2x2, 275x1, 315x1

This was the first time I have done traditional speed squats in a very long time. I love it but my body just can't handle it.

stiff leg deadlift w/ 2 chain
315x6, 365 2x6

10/1 Speed bench
3 board
325 3x5

4 board
345x3
370x3
395x3

speed bench with short monster mini band
185 6x5

10/2 upper assistance
A1 dumbell rows
130 3x8

A2 pulldowns
4x12

B1 preacher curl
B2 hammer curl

trifecta
15x1

10/4 and 10/5 at the elitefte compound.
I was able to participate in the UGSS at elitefts.  Things went down like this.
Squat worked up to 510 in briefs

deadlift 4x isometric deadlifts superset with CAT deadlifts at 495. The last two speed deadlifts were 545 and 585.  These felt great even with it being the first time in a new jack sumo deadlifter.

Bench
Shoulder felt pretty good. The prehab work and neck stretching has helped.
Worked up to 530 in my single ply bash. I got some tips on how to twist the sleeves and how it should work.  I didn't get many reps but I am very happy with the end result.

I had a fantastic time with the elitefts family. I can't wait to go back.

Relentless Detroit meet prep - 7 weeks out

After my last bench session both shoulders were really ate up.  So I had to play things by ear.

9/16 Rep lower

GHR
3x8

box squat
235x3
265x3
295x11
325x1
350x1
375x1

My best box squat post surgery. Knees were achy but I did feel strong.

back raise
60 2x12

calf raise
situps on ghr

9/17
No pressing - Shoulders still hurt.

JM press
95 3x6

serrano ohp
12 2x12

tates
45 3x12

pushdowns
4x10

9/18 upper assistance 
scap rows + tbar rows 4x12

Sled t and y

9/19 Lower max effort

bodyweight 237

isometric deadlift and CAT deadlift
2x against pin 2 and 2x pin 3

CAT - 465 + 2 pair of chain.

9/21 max effort upper
shoulders are slightly better. Good enough to do something.

Steep incline
205x3
225x1
255x1
280x1
295xmiss

DB press with light band around back
80x12, 100x12

A1 rear delt rows
30 4x25

A2 rolling db ext
45 4x12

serrano ohp
db curls

Relentless meet prep - 9 weeks out

I was down for the count the last few days with a stomach bug. Weight dropped to about 231 and has not budged since. Even with carbs during the day. We will see what happens.

9/3  Dynamic effort upper

Speed bench with monster mini  155 6x5

185x1, 205x1

Db press

100x8, 130 x8,8,7,6

A1 klokov press 95 3x10

A2 incline bb extension 95x8, 115x8, 135x8

9/4 Upper assistance work

Meadows rows  75 4x12

Strip the rack ohp  3x6

Rotator pulldowns 2x12

9/5 Max effort lower

Ankle weight leg curls  2x12

Low box squat

Up to 355x1 – Stopped when my knee started to bother me. Had a little more left in the tank.

 I did a few other things but it was a mix of coaching Purdue barbell club and training. 

9/6 Max effort upper

Bench

225x5, 275x5, 315x5, 345x2

Add black catapult 365x2

Add silver catapult 385x2, 405x1 ½

Add single ply bash 425x2, 455x1, 495x1 (sloppy), add 1 ½ board 515x1

A1 Rolling db ext 60 3x10

A2 close grip pushups 4x8

9/7 Upper assistance

A1 sled Y+T  3x distance

A2 Keg (66#) ohp x8,10,12

Side raise with 5 second lower 12x12, 15x12, 20 2x12

Arnold press 25 2x12

Fat DD pulldowns 120 4x12

Fat gripz bb curls 3x12

Relentless Detroit 11 weeks out

8/18 REP lower
knee was still swollen from the weekend so I cut down on the reps I would do. I am not rethinking my squatting up to the meet. I am not sure I can handle so many heavy loads on my back.  Time will tell.

band leg curls 3x10

Box squat 265x8

yoke bar good morning
135 2x5, 185x5

A1 band leg ext (5 second lower)
orange x10, greyx10

A2 wall sit
60 pounds x30 secs, 100 pounds x45, 60 secs

pulldown abs

8/20 Dynamic upper

Speed bench w/ long mini band
165 6x5

3 board 295 2x5
4 board  295x3, 315x3, 335x3, 355x3, 370x6


A1 dips - chain around neck 3x10
A2 rolling db extension 35 3x12

8/21 upper assistance
Neutral grip pulldown 5x12

facepulls with rotator bar 3x20

db preacher curls 3x12 with 5 second lower
hammer curls 30, 35x12

band pushdowns 2x50
band fly/rearfly x50 each.

8/22 Max effort lower

short strap hypers 4 plates 3x8

rackable camber bar goodmornings w/ 120# of chain
225x3,275x3,315x3,365x1,405x1

yoke bar box squat
225x3, 275 3x1

glute ham raise
orange band x5, grey band x5, black band 2x6

single arm farmers walk 50x2

8/24 Max effort upper
bench against 120 # of chain
135x5, 185 2x3, 225x3, 255x3, 275x1
add 4 board
315x3, 345x1, 375x1, 390xmiss
add catapult
390x3

A1 db bench
70 3x15

A2 low cable rows 120 3x12

sled drag Y+T 3x

ez curls and pushdowns

APF IL state meet.

It has been since October 2007 since my last full meet. Since then (Sept 2009) I packed up my equipment out in Buffalo brought it to Indiana and put it in storage. So it was time to get back to competing. I wanted to make getting back in as easy as possible so I decided to weigh whatever my body wanted on meet day and just lift. Not even thinking about personal records just get good solid lifts on the board and go for a total. I felt that all in all I could possibly total 2000 if I put everything together. My strength was very close and if I did everything right meet day this could happen. Well Not everything went as planned but there were some glimmers of hope among the chalk and dust.

So Saturday I weighed in at 111.7 kg (246)

Sunday after driving 45 minutes to the meet site I warmed up for the squat and all went well and I felt pretty good. I have been working on my squat for for the last 3 months. I took a few steps backward knowing that it will help me to move forward faster in the future. I have a strong back and week hamstring and I squat that way. I lean forward rather than being upright and sitting into my hamstrings. This is still a work in progress and I know it is better than before I just need to display it.

So I opened at 717 in the squat knowing that on a bad day this is doable. Well On my first attempt it was not doable. I missed half way up. My form was good but no pop out of the hole. I was so afraid of missing on depth that I did not tighten my straps on my suit and so I missed. Now in a powerlifting meet missing your first squat is not a good sign....especially when you miss like that.

So 2nd attempt I take it again but with my straps cranked. It is good. I am in the meet so the pressure is off a bit. But it was much harder than it should have been as I went back to old habits an leaned forward rather than staying upright. But I am in the meet.

3rd attempt I go to 766. This is a bit off of the 800 I needed to get my 2k but I will build for my total. I sit it down there and my wife calls me up. It is good two to one. The squat was borderline but the judges called it good so why would I argue.

Time for a break and then on to normally my worst lift of the three. The bench has been my arch enemy since I started powerlifting. I have never put up a huge bench and not even close to cracking the top 100 in my weight class. By comparison I have hit 20th in the deadlift when I weighed 220.

So I open extremely light but heavy enough to touch easily. 445 came down easy and came up even easier. Again I am in the meet. My wife was shocked to see it come up so easy so we called for 473. Again nice and easy. It was a little out of the groove but still a much need improvement on past meets. So we called 501 and planned to hit what I wanted. Just like the first two it was easy and a pr bench in a full meet.

Now on to the deadlift, my ace in the hole. I am built to pull but have disappointed in the past dropping 700 more than a few times due to grip. Again a light opener at 617. It got way out in front but light enough to pull back in with no problem. If all went well I was going to take 685 for either a pr total of 1985 or 700 for a 2k total. Well the 2k was out the window so I will try for a pr total. To set that up I took 672. My setup was bad and loaded up my right side for some reason. I still pulled it and got 3 white lights. So what do I do at this point try to build upon my total that was sitting at 1939 or go for the pr total. Well I came for a pr total and I tried for it. I called 713 for my 3rd attempt. That was a eight pound deadlift pr and would give me a small meet total pr.

So on my 3rd attempt I made a mistake. I let my handlers talk me into using nose tork and I had not used any all day. Well it lit up my right nostril and right eye. It was hard to see out of that right eye even after I attempted to pull the deadlift. It was a mistake but I am not sure I would have even pulled the deadlift. I was set up poorly and the weight set to the right side.

Overall I was pleased with the meet but I left a few pounds on the platform. I am going to take a shot at redeeming myself in about 10 weeks. I have a few things I am going to try over the next 5 weeks then decide if I am gong to enter APF SR. nationals of skip it. I do have to give a huge thanks to my wife and Nick Detman for helping out a stranger.

Here is the video of my good bad and ugly lifts.

Training log update

2/25/09 Speed bench

Speed bench 2 chain 185 6x3
Pin press while laying on floor 225, 315, 405, 455, 495x5
incline JM press 185 2x6
dumbell overhead press 50 2x15
fat man rows against mini band 4x8
hammer curls 4x8




2/27/09 Max effort lower

Free squat 145, 195 add briefs, 255, 345, 395, 435, add suit straps down, 545, 635x2, 685 2x2

Here is the video of todays squatting.



rackable camber bar goodmornings 135, 225, 315, 405x6, 315x8
poor man back attack 2x12
superset with short strap hypers 140 2x20


Afternoon session
16kg kettlebell front squats with heels elevated 2x8
side bends 80 4x10

Training log 2/8/09-2/9/093

2/8/09 max effort bench

Metal Militia reverse band (blue)

225, 275, 315, 365, 405, 455, 505x1 (pr)

I flared my elbows to early. The set up may have something to do with this but I still got it.

Here is a video of the reverse bands. Also a training partner hitting a huge attempt at 635.




Floor press with 2 chain on each side
135, 185, 225x5, 275x2 (shouder was not happy after the reverse band)

dumbell rows 120 4x8
face pulls 110 2x12
skull crushers with ez curl bar 120 4x10
blast strap y+t 2x8 each direction
db curls 3 sets I wont tell the weight because it is that embarrasing.

2/9/09 speed squat

Speed squat with green band and 2 chain
315x2, 365x1, add suit on top of briefs 405 2x2, 455x2, 495x2

speed deadlift barweight 405x1, 455x1, 505 3x1

Video of the squatting and deadlifting


reverse hypers short strap outside of plates 240 4x12

kettlebell front squat
standing on decline.
8kg 3x12 as far down as I could go.

afternoon
ghr 3x8
ab wheel 3x8
green band arch back good mornings 3x12