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November 29, 2011

11*29*11 1*2*4*2 Pressing with video

A Captured Moment
          Today was pretty straight forward, other than an old training partner came in to lift with me.  It is nice to have some company occasionally.  That and talking with Andy earlier about some of the recent witnessed hate crimes against hugeness he has seen at his commercial gym also reinforces training in my garage.  He mentioned these two guys benching 365 for 2 or 3 then go to 135 till failure.  Neither of these dip shits could handle 365 for a single.  Dummies.

Standard Warm-up:

OH Press:
bar x 10
145 x 10
195 x 10
235 x 3 x 10

CG Bench:
135 x 10
225 x 2 x 10

Single Arm Rows:  remembered I have some plate loading DBs... nice.
175 x 3 x 10

Pull Ups:
3 x 10


This is awesome... I may have to go t Austin

November 28, 2011

11*28*11 Squats again.. last week of high volume.

McPoyle Halloween  

1*2*4*1  Squats:

Standard warm-up:
Little extra time rolling on the low back.  My posterior chain is tired from yesterdays training.  I don't normally like to squat and pull back to back but this is my punishment for not getting it done earlier last week.

bar x 10
145 x 10
235 x 10
325 x 10
375 x 2 x 10

145 x 5
195 x 2 x 5

Stretching and rolling:

cold shower

Outdoor shower will definitely make the boys pull back in side.  It was 38* outside so I am not sure what the water temp was but it was chilly for sure.

11*27*11 1*2*3*3 and some upcoming goals

So knocked out some Dead yesterday.  I figured since I had spent the better part of two days playing xbox I needed to do something.

Here is how it went.

Sorry about the way it posted I copied and pasted from a training log.  It makes it do dumb shit.

Standard Warm-up: 
10 min on spin bike 

bar x 10 
145 x 10 
235 x 10 
375 x 4 x 10 

235 x 3 x 5 

Good mornings: 
145 x 3x 10 

Things are feeling good. The Calf is on its way back to 
100%. Next week is my last week of high volume. I am 
chomping at the bit for some testing. I will finish this 
week as rx'd then move on to a test week. I will be 
looking for MR. 

squat 585 x 8 
dead 585 x 8 
OH 315 x 8 
bench 315 x 8 

This will give me estimated 1rm where I want to be. I 
think I overestimated my Pressing maxes going into this 
cycle. But I will have a firm number to go with into the 
strength cycle. 

November 27, 2011

Article: Open Stone technical break down.

Article: Technical Break down of Open Stone.

            There are many different ways to throw the open stone.  I am going to attempt to show some insight and some keys for the rotational style of throwing.  Personally I throw with a more traditional full spin approach.  This has been a natural fit for me with the years of Discus and shot put training.  Many throwers find this to be too difficult to pick up and figure out on their own.  Instead they use the Modified South African style.  This is where the throw is started with one foot is outside the trig and one foot in while facing the sector. 
            Here are a couple of simple things to get you on the same page as me.  Understanding these simple concepts will help understanding what I am talking about. Here are all of the things that I will reference.  Please ignore my crude reference made in paint.  This is nothing but a visual aid. 

Ok here is a step by step.
1.  You are going to start with one foot slightly ahead of the other in the back of the trig.  I Think having the right foot turned a bit toward 90* will help with making the turn feel more natural.
2.      With left arm extended and chest up.  Knees slightly bent.  Eyes up and on the horizon toward the throwing area.
3.  First move is getting weight on to the left foot and kicking the right foot through to the center of the trig.            
a.      Left leg is going to drive you toward the center.  The right leg is going to be used to start to get the hips turning.
b.      Left arm should still be long and pointing toward the throwing area. 
c.       Start turning the right foot as much as possible in the air.  As though you are trying to kick a soccer ball on the way to the center of the trig. 
                                                              i.      However for the Right foot to land in proper position you need to think about trying to kick through with outside of the foot leading.
                                                            ii.      Upper body should try and remain facing the throwing area for as long as possible.  Try and focus on something for as long as you can.
4.      Right foot should touchdown in center of the trig.   
a.      Right foot should come down with toes pointing between 6 and 3 o’clock.
b.      Left shoulder should be as close to over the right leg as possible.  This is your torque.  This torque is what launches the shot.  Arm should still be long and loose.
c.       Right foot should be continuing to turn.  This about the right heel driving around and pushing the knee in. 
                                                              i.      The closer that this foot can come down to 12 o’clock the more torque it will create.

Right foot down and left shoulder back over right foot.
5.    Left foot is going to come down slightly behind the right foot.        
a.      Left should come down somewhere between 11 and 12 o’clock.
                                                              i.      Too far over past 12 and you will block your hips off and not be able to finish the throw.
                                                            ii.      Too far past 11 and you will blow past the block position. The weight has to shift onto the left leg again allowing for a block.(will get to this just know you have to get this foot down.)

Power Position.  Left leg down and shoulders back.

6.      POWER POSITION- After the left foot lands right foot should be moving quickly towards 12 o’clock turning the hips with it.
a.      Upper body should still be back with left arm long.  Right hip in front of the stone.
b.      The longer you can stay back and let the legs work the farther it will go.
c.       This is the same position you should be trying to get in for a standing throw to start that throw.
Right foot turning still in front of right shoulder.
7.  BLOCK-  Everything is going to start to fire here and all the force is going into the shot.
a.      Left leg is going to extend pushing the left hip back.
                                                              i.      This is going to accelerate the right hip.  Out towards the throwing area.
b.      Left arm is going to come around and pull the chest open. 
                                                              i.      The arm is going to pull in and accelerate the right shoulder.  Think about this arm being long the entire throw and pulling in.  Same idea for an ice skater spinning with arms out then pulling them in.  This speed gain will help with creating that whip to the right side.
c.       Now that the left side is firm.  All the way from the left shoulder, side, hip, and leg.  This should be in a straight line. 
                                                              i.      This block is stopping your momentum and transferring it into the implement.
d.      Right leg should drive around the left side and extend the arm.
                                                              i.      These two things should happen in sequence.
1.      Right hip finishing around left side up and out.
2.      Right foot should be done pushing and off the ground.  Left leg pushes up to start the reverse.
3.      Right hand is starting to push the stone out toward the throwing area.
4.      Arm should extend fully out over the trig all the way through the hand.
a.      Flipping the stone off of the fingers is the last push.  This final flip and push is the last bit of push. 
                                                                                                                                      i.      The stone should roll off your hand like a basketball.
8.      Left foot and right foot are going to change positions and the left leg will swing out over the trig pulling you back into the trig.
a.      This reverse will help you save the throw. 
I have included some pictures as well.  By no means is my throw prefect and it probably will never be.  However these are the things that I am trying to accomplish.  The more I get to doing things closer to these steps the better it will be.

Left side block, Right hip still in front of stone.

Right hip extended and finishing through the hand

Full extension final push off fingers.


November 23, 2011

11*23*11 1*2*3*2 upper

Steal dealing with some pain and soreness in my right calf.  After spending a ton of time warming up it still is very tender but seems to be usable.  At least for an OH day.

Standard Warm-up:
spent extra time stretching calves and rolling them out.

OH press:
bar x 10
135 x 10
185 x 10
225 x 3 x 10

CG Bench:
bar x 10
135 x 10
225 x 3 x 10

pull ups:
3 x 10

Single arm rows: KB 106#
3 x 10

Rode bike to get some blood flowing in legs for 20 min.


November 22, 2011

ARTICLE: Training with Injuries

Training with Injuries

            Well since you have decided to be part of competitive strength sports you know this comes with the territory.  There is a difference between minor and major injuries.  I will make this simple major injuries require surgery.  If something requires surgery then do that and get to rehabbing.  Minor injuries need to be addressed trained around and pushed through.  For me strains and pulls happen and adjustments to your training will have to be made.  There is a fine line between pushing through an injury and helping it heal faster and making it worse.  For me personally I find that low weight high repetition works best.  As does rest, ice, massage, heat, and stretching.  You will have to figure out what works for you. 

As I said earlier warming up properly will help most of this and something like a little extra time focusing stretching or rolling on an area may allow you to continue training as normal.     More severe things may have you avoiding lifting around them.  For example if I injured my lower back and cannot squat as prescribed I would still do the exercise with no weight and up the reps.  Following this with some hot cold contrast showers helps me tremendously. 

Training your hardest you will always be riding that line between healthy and injured.  Most likely I will spend the majority of the 1st half of the season with some type of tweak.  Last season I had a couple and all of them trained around or through.  Just off the top of my head last year I had problems with my right hand, low back, left side ribs, left Achilles, and my right shoulder.  These things were all minor setbacks and took work to get back where I needed them.  I was able to get everything healed and healthy to allow me to finish strong at the end of the season when I needed it.

Despite the degree I have on the wall and the crayon MD addition I added I am not a certified doctor, so always be careful and train smart in regards to injuries.  As a rule of thumb, if something hurts, stop doing it.  If it’s important, figure out why it hurts, fix the problem, then get back to doing it.  That said, we all deal with aches and pains due to old injuries, stiffness, or just normal wear and tear.  Only you know the difference between discomfort you can, and should, work through, and pain that is your body’s way of telling you to stop doing whatever you’re doing immediately, if not sooner.

November 21, 2011

11*21*11 squatting? A less than stellar performance.


Louisiana's Gulf Coast.... before BP Spill
So with two weeks of high volume left.  I get to knock out my second to last 10 x 10 squat day.  Not exactly looking forward to it today, but tried to get my head together to get the reps in and call it.  They all can't be great work outs, and 10 x 10 are definitely a means to an end.

actually did a bit more hoping my head would turn it on and get ready to train.

bar x 10
135 x 10
225 x 10
315 x 10
355 x 6 x 10 with light knee wraps.
I prefer to use knee sleeves but with the humidity I can not seem to get them on high enough.  Wraps are just easier than fighting with those uncomfortable things every set.

175 x 3 x 5

Good mornings:
bar x 3 x 10

After forcing myself through an agonizing workout.  Nothing felt good and everything felt heavy.  Not sure the cause but Since it is the first real rough one I have had in 8 weeks, I'm good with it.  Something is tight in my right calf though, this one is going to be sore for a while.

So as of now I have this week and next of high volume then I am going to do a test week.  After this I will take a good deload and prepare for a strength cycle.  On test week I am going to shoot for a max rep lift on squat.  I would like to hit 585 x 10 or close to it.

This is way better than my shitty work out enjoy.

11*21*11 last weeks Dead Lifting

Here is the video of last weeks high volume dead lifts.

November 20, 2011

11*20*11 TOSSING!!!


Working on hammer.  Really trying to get some type of a rhythm on this one.  The last couple of weeks the weather has been cooperating and keeping the ground moist enough so that I can get my blades in.  The goal is slowly but surely figure out how to throw this dumb thing using my hips.

16 hammer:
x 10 winds:  just hold on loose arms and letting the hips generate the speed.  This also is helping me find the ground and use it.
x 20 throws:  best of 130'  I am happy with this and had a couple in this range.  Nothing about of 80% effort just keeping everything long and fast.

x 10: 8 over 55' and 2 over 60'

x 10: 7 over 80' and 2 over 85'

These distances are good right now and I am a bit surprised by them.  I just need to stay focused on course and keep up the lifting and throwing as is.  Quality reps.  Not really pushing any throws just sticking to about 80% efforts and hit all the positions.  This should lead to some big throws late in the season when they count.

November 18, 2011

11*18*11 DEAD LIFT DAY


11*18*11 High Volume DL:

Standard Warm-up:

Dead Lift:
Bar x 10
135 x 10
225 x 10
335 x 5 x 10
365 x 2 x 10

Really ugly Cleans:
215 x 3 x 5

Good Mornings:
3x 10
Still sticking to the plan and things are going well.  Still making some minor adjustments to my Program, but theory and practice are different.   My low back pump is typically out of control after this volume of pulling.   Contrast showers eliminate this for me almost immediately.  

            I am fairly certain when they were designing spandex they never had me in mind.  Poor spandex you got the short end of the stick.  I am sure that material from the same batch is getting to enjoy some lovely ladies rear end yet you are stuck holding my thunder zone in place.  I often think of the poor luck that some materials get.  Another example of this is my hot tub.  This poor thing had the rough possibility that it could be used for some sexy people resort instead it gets to hangout in my back yard.  Getting pissed on by my jerk dogs and staying warm for fat sweaty dudes.  This is probably the reason it breaks down regularly.  I think it may be trying to kill itself.

Just hanging out making dude stew,

November 16, 2011

11*16*11 Off day... Conditioning day

So I decided to catch up today on some conditioning that I have put off for the last handful of weeks.  No time for slacking anymore.  I need to get my GGP so I can handle all the minor injuries and everything throughout the course of the upcoming long season.

Prowler + 90lbs:
10 x 40 yrd trips

Jump Rope intervals:
20 sec work/40 sec rest x 10 rounds

I am getting much better at jumping rope.  So things are going well.  Also in good notes now that my hot tub works I can do contrast showers with my turbo ambient temp shower.  This thing is going to be brutal this winter.

November 15, 2011

11*15*11 upper training and some shitty movie talk.

Coach Stewart Gunna on some next level shit.  Keeping it amazing.

11*15*11 -

Today was my best pressing day so far. Not a ton of weight but I didn’t burn out like I have been.  I am happy with the couple of adjustments I made to my program.  I have two more squat days then a quick test week then on to my strength block.  I am stoked for this.  Really happy to see where I am at.
Pre-workout shake:
Standard warm-up:
Push Press:
Bar x 10
135 x 10
185 x 10
205 x 7 x 10

CG Bench:
225 x 3 x 10

Pull ups:
3 x 10
KB rows:
3 x 10 each arm
(I did these as a super set.) 

Weighted Jump rope: 10 rounds
20 sec on fast
40 sec rest

Finally my hot tub is back in working order (knock on wood).  I am happy tomorrow to hit the prowler hard then do some contrast work.  Also spent some time today while working listening to “How did this get made Pod cast” it is pretty funny and worth a listen.  It is a couple of comedians from the league (Andre and Raffi) they have guest and pretty much make fun of awful movies.  This is one Gem that they tore apart that I listened to.  

I have always liked movies.  I enjoy great movies, but also if they are shitty enough they are still entertaining for all of the wrong reasons.  For your enjoyment clips form possibly the biggest pile of filmed garbage "The Room".

Here is the trailer.  What Asshole critic said this was the best movie of the year?
And clip to really lets these two prize thespians show their range.

November 14, 2011

11*14*11 1.2 week 2 day 1 Squatting

Just another notch in my belt.


 Another day of high volume squats is in the book.  Paying the costs to be the boss.  Today was one of those days that I did not feel that I had much in the tank.  So I just got the Rx'd word done and called it.  This is easier said than done when the Rx'd is 10 x 10 squats.  I knew that this high volume approach was going to be a handful when I started.  The results of this have been exactly what I hoped for.  I am dropping some fat, gaining some lean mass, and improving flexibility and mobility.  Also all of my joints are feeling great.  I don't know how much of this is the high reps or supplements. (USPLabs Super Cissus)  Either way I am not complaining as long as it is working I'm not changing anything.


Pre workout shake and supplements:
Super Cissus
Conquest Nutrition Protien

Standard Warm-up:

bar x 10
135 x 10
225 x 10
335 x 7 x 10

165 x 5 x 5

Good Mornings:
135 x 3 x 10

prowler 10 trips

Happy with this.  I think when I test my 10 reps squat again in 3 weeks I am going to be where I want to be.

Puking means it is working,
Matt Vincent

November 13, 2011

ARTICLE: No more curls in the squat rack...what do you need

Platform at South Side Mustache
No More Curls in the Squat Rack
by Matt Vincent

         About three years ago I decided to clean out the mess in my garage and get a couple of items so I can train at home. I had seen enough of the mutants and morons training at commercial gyms and couldn't take it.  Also after years of athletic training there were some options I needed that a typical chain was not providing me.  I need chalk, better music, and less people.  Fast forward three years later and I have no desire to train anywhere else.  This has been the best investment I have ever made.  It is easier and cheaper than you think and can be done numerous ways.

          One of the great things about a home gym is that most of us will be limited on the space we have.  Typically the size of the garage, outdoor building, or basement ( I am turbo jealous of basement gyms, but not jealous of people who also have basements also have snow.  Fuck that.).  Having limited space will force you to prioritize your equipment purposes and get what gives the most bang for you buck.  Forget having 8 different curl machines.

          If you have the ability to order all new equipment, good for you I had to like many of you piece it together over time.  Using Craigslist for your city is great option to find equipment cheap also you can find dates with trannies.  It is a one stop shop.  There will be some items that you will want to get new, but they are pretty affordable.

Shopping list:

  • Squat Stands or Power Rack:  used $300  new $ 1500  EFS or Sorinex
  • Steel Weights:  used $ .50/pound or cheaper  800lbs= $400.00
  • Decent Flat bench:  new $50.00 Academy
  • Texas Power Bar:  new $300.00
  • Prowler:  $279.00 EFS econo version
    • Total: $1329.00
         This would be the way I would start my hunt and purchasing.  $1050 seems like a lot of money but not when you compare it to a gym member ship of $50/month and driving to a from.  You will also want some other things as time goes on like a platform to lift on.  This is easy enough with rubber stall mats and plywood.  A rock solid platform can be built for about $100.00.  This can all be done for much cheaper, my first purchase was a squat rack on Craigslist list that came with a bar and an awful bench and 500lbs of weight.  I got all of this for under $300.00, I have since changed all of it, but it got me training at home on day one.

         Having your home gym is great and the main thing it does is eliminate another excuse.  There is no commute time and it is open 24hrs.  Get your self a cheap stereo and get to making gains.  Being able to push hard and consistently make gains while training alone in your garage will be something that you can  be proud of.  Build your own dungeon and get to rebuilding your self into the strength athlete you want to be today.  Time is running out.

November 12, 2011

11*12*11 Video from last weeks Training.

Last week I got the chance to train with some friends in Ohio.  One of the things I really enjoy is that I get to travel a ton and train with other "athletes" I respect.  Seeing my buddies garage gym makes me want to come home and re-configure mine.  For as much as I read about people unhappy with there gym, I don't see why more people don't go the garage gym route.  I will do an article on this soon.

Here is last week, well most of it I missed out filming a bunch of it.

Also today I am getting back settled at home watching some Netflix.  Here are some Movie recommendations.

Layer Cake
Hobo with a Shotgun

there is a couple entertaining movies.  Now enjoy.

November 09, 2011

11*9*11 LAB 5.1 OHIO Edition

While out ont he road I have to take quality training when I can get it.  Luckliy with all of the traveling I have done over the years I have made some great friends in different places.  This has provided me with excellent places and people to train wiht so that I am not losing ground.  This week I am in OH for a couple days so training here is always fun.

Standard Warmup:

Squat: texas squat bar 55#
bar x 10
145 x 10
235 x 10
325 x 10 x 7
got video but will have to wait till back home.

Good Mournings:
145 x 10 x 5

325 x 10 x 5

lacrosse ball

Also had some delicious Austrailian foods to end the night.  Great times and laughs.  Here is some new stuff I'm listening to.  Enjoy it or not.  I mean it's your life.

November 04, 2011

11*4*11 Tossing

So since the weather is great today I snuck out and got some throws in.  Worked on OStone, HWFD, and a ton of hammer winds.  I am le tired now.

Here is the Video of it enjoy and remember all black is slimming.

missing a couple of things but I am not concerned right now.  It is early in the off season and my goals right now are strength and flexibility.  I am throwing right now as a maintenance, it is mainly drilling a couple of points.

November 03, 2011

11*2*11 deload week and upcoming plan

So this week is a deload.  I felt pretty good going into it, but I know in the long run I operate better on a 4 week on 1 week off cycle.  I planned on throwing a bit more than I have this deload week but, just hasn't worked out. I have been adding more cardio to my routine this week and continuing with all my stretching.

spin bike:
13.1 miles for time (the wife is doing a half marathon in March so I figure for a bit I will knock out her distance everyday.)
40 min approx:
10 min warm-up till my regular pace puts me about 20mph
20 min of intervals 20sec sprint higher resistance 40sec lower resistance at 20mph
10 min regular pace at 20 mph low resistance

After this I go through with my normal stretching and rolling routine and shoulder maintenance.


My next 4 weeks of training are going to continue with the high volume 10x10.  I will be going up in percentage and trying to get more working sets in.  After this I will take a test week then followed by a deload week.  I need to focus a bit more on making sure I throw 1 day a week at least and start drilling hammer.

Test goals:
585 x 10 squat
315 x 10 OH
315 x 10 bench
500 x 10 DL

Diet:  My body weight is down a bit over the 4 weeks started at 287 and now 282 consistent and strength seems to be going up as well.  I am happy so far and like where things are heading.  I have spoken with my nutritionist and he wants me to try cutting out glutten and protein shakes for next two weeks to see if it makes any differences.  I have never tried this so Ill give it a shot.

Other offseason notes: Work is picking up quite a bit and will be really busy come 1st quarter.  I will be on the road quite a bit.  Starting next week I have to go back to Chicago, St. Louis, OH, and Memphis.  It is going to be tricky to get all my training in this week but I am going to give it hell.  Staying clean on the diet will also be tricky.

Finally finishing up all of my unfinished tattoo work.  both of my feet are done less some touch up.  My back is getting there.  My right hamstring is finished and one more session should knock out the butt.  Then on to the other leg  2-3 sessions there and then final work to the back 1-2 sessions.  Should all be done before season really fires off in Feb.

Sorry for no real updates, but it is deload this week so nothing is really happening.
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