Topic: Bigger weights in Texas

[Matt Erdman]

Mon 3-09-09

A.M.
Leg curls (drop sets)

(45, 40, 35)x6
(42.5, 37.5, 32.5)x6
(40, 35, 30)x6
(40, 35, 30)x6

P.M.
Goodmorning, RDL, reverse hyper (giant sets)

155x7, 205x10, 10x15
145x6, 185x5, bwx15
145x5, 160x8, bwx15

BNP, CG bench, tricep ext (giant sets)

85x6, 125x10, 35x15
80x4, 105x8, 25x15
fried...

Pretty crazy stuff. Upper body has no stamina. haha The eccentric portion of the exercises is about 4 sec, so that is why the weights are lighter, plus all the superset business.

[Matt Erdman]

Wed 3-11-08

Power cleans

95x3
155x3
185x3x3

Squats

115x5x5

Chins, rows, external rotations (giant set)

BWx6, 155x8, 15x15
BWx4, 135x5, 10x15

[Matt Erdman]

Fri 3-13-09

A.M.
Leg curls (drop sets)

(47.5, 45, 42.5)x6
(42.5, 40, 37.5)x6
(40, 37.5, 35)x6
(40, 37.5, 35)x6

P.M.
Power Snatch

95x3
115x3
135x3
145x3x3

Goodmorning, RDL, reverse hyper (giant sets)

165x6, 195x10, bwx15
150x6, 175x8, bwx15
145x6, 155x7, bwx15

BNP, CG bench, tricep ext (giant sets)

85x6, 125x9, 35x7

Triceps were still sore and weak, so I quit there.

[Jack]

Matt, you are really hitting it; two times per day. Why do you do the hamstring isolation in the morning session and the compound work in the PM? Doesn't it make more sense the other way around, to have the more relaxed muscles for the compound movements?

Thanks,

Sjaak

[Matt Erdman]

Matt, you are really hitting it; two times per day. Why do you do the hamstring isolation in the morning session and the compound work in the PM? Doesn't it make more sense the other way around, to have the more relaxed muscles for the compound movements?

Thanks,

Sjaak

The isolation is actually lower rep and higher intensity, that's why it is done first. The is a program by Charles Poliquin, and is mainly for hypertrophy. As he says, it is a program "for those who sport the hamstring development of a pancake." I my not be that bad, but but my hammys do need a good kick in the pants.

The goodmornings with 165x6 was actually a PR. I didn't think about it until later.

[Jack]

Matt, thanks for the explanations.

"for those who sport the hamstring development of a pancake."

LOL, that would be more for me than for you then! Congratulations with the GM PR!

Sjaak

PS Matt, I checked Mr. Poliquin's website when you mentioned him, but I failed to see the attraction.
When I just read: "Six reasons why aerobic work is counterproductive" and saw his own supplement endorsements I knew enough. No offense meant, just curious.

Sjaak

[Matt Erdman]

Poliquin trains athletes who are primarily anaerobic. In that context, he recommends against aerobics specifically in the fat loss setting. Imagine a weightlifter who runs 4-5 hours a week before a competition. It would be counterproductive indeed.

I have no problem with supplements, and I use some myself with noticeable results. I am sceptical of supplements named "Super Extra-Muscular Mass Gainer 2000 Edition 3!!!!!!!!". However Poliquin's supplements are typically just the main elements of what is needed. Like BCAAs and tyrosine. Supposedly they are of the finest quality, but I haven't used them personally.

Finally I like Poliquin because he teaches numerous methods of gaining strength, and how to rotate those methods. It is a welcomed difference to 1-3 rep, no tempo variation philosophy that plagues American weightlifters. Interestingly, Kyle Pierce uses up to 10 reps in training his lifters, and his results are very good.

Mon 3-16-09

Power clean

95x3
145x3
170x3
190x3x3

Squats

135x5x5

Chins, rows, external rotations

BWx6, 155x8, 15x15
BWx5, 135x8, 15x12
BWx4, 115x8, 10x15

Power cleans were almost easy. Squats were the best yet in terms of knee pain (there was none). Chinups were stronger, while the rows were weaker. That was kind of strange.

I started using an electronic muscle stimulator to strengthen the vastus medialus. It is quite a workout, and hopefully it will be effective.

[Jack]

Matt, thanks for the explanations!

Sjaak