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

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

11*15*11 -1.2.2.2

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:

Training:

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.) 

Conditioning:

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.

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.

























1.2.2.1: Squat

Pre workout shake and supplements:
Super Cissus
Conquest Nutrition Protien
Jack3d

Standard Warm-up:

Training:
Squat:
bar x 10
135 x 10
225 x 10
335 x 7 x 10

Snatch:
165 x 5 x 5

Good Mornings:
135 x 3 x 10

Conditioning:
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

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

Platform at South Side Mustache

    Article: 

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.

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
Rubber
OldBoy

there is a couple entertaining movies.  Now enjoy.

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

DL:
325 x 10 x 5

PWO
stretch
roll
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.

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.

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.

Cardio:
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.

Training:

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.