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6/4/2009 8:23:21 PM -
Squat & Reevaulations- Wave 4/Week 1- Thursday

Wave 4/Week 1- Thursday- 5/4/09

1)Squat
(40%)155x3
(50%)195x3
(65%)250x3 x2
(75%)290x5 (belt)
(85%)340x8 (supposed to be 330lb)

2)SSB Walking Lunge
135x8/side x8 x8

3a)Roller GHR (rear elevated)
25lb plate on chestx10 x10 x10 x12

3b)Standing Cable Ab Pulldown
65x6 x6 57.5x8 x10


I was clearly out of it today. I misloaded the bar with 340 instead of 330 and wondered why I was struggling so much by the 8th rep. I definitely had more, but since I thought that I was going to have to hit 13 for a PR, I abandoned the set. Wonder what would have happened if my brain wasn't made of feces.

Big Decisions

Jacking up my shoulder by getting into bed slapped me in the face with a reminder that I'm not invincible. There are certainly instances where I know what I should do, but don't do it. Case in point...

a) For the shoulder, I should be doing at least some open chain pressing. Blast strap pushups and other pushup variations will probably do more for my shoulder stability than a bunch of rotator cuff work.

b) More rotator cuff work...and consistently. Also, activation/strengthening drills for the mid and lower traps

c) For the lower body, I need more single leg work. This might not be the most ideal thing for strength and hypertrophy, but I think it'll really serve me well in the long run.

And this is the biggie.

My deadlift. I know what works well for me now in terms of building strength. And I know that basically no powerlifter deadlifts with an arched back (except for sumo deadlifters and leverage freaks).

Regardless, I think I've let my form become too sloppy over the last year or so. I'm at the point where I'm stronger with a very rounded back, and to be quite honest...this scares the shit out of me. The last thing I want to be is the guy in the gym who says "I used to bench over 300 and deadlift close to 600, but I've got two bum shoulders and a bad back."

Every deadlift session for the last year has me worried that I'm going to blow a disc out of my back and halfway across the gym. I feel like I can't even enjoy deadlifting because I'm so worried that any day will be the day that my powerlifting career ends. Perhaps I'm being to cautious, I don't know. Maybe it's because I'm neurotic.

My plan after the meet is to work with some more singles. Whether this is going to be in the context of 5/3/1, Sheiko, or some version of Westside, I'm not sure. But I'm not going to push to the limit of my fatigue until I can lift the weight without looking like a scared cat. I know my back won't be arched, but I can do better than I am now.

Hopefully, my intelligence will prevail over my ego after the meet, and allow me to follow through with this plan.




God have mercy on my spine,
Matt McGorry


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