MattM

Moeller Vs. Weights

1,565 posts in this topic

I'm hoping the fact that this log is public will help keep up the intensity even during a shitty workout, mostly because I'll have to post it afterwords.

Anyway, here is a little background info on some PR attempts (main lifts only) which I recently performed to have a baseline for improvement's sake. Keep in mind these are "Bro Numbers" aka recorded outside a sanctioned comp, and thus can be taken with a fair amount of speculation. I can assure you to the best of my ability that the ROM & form was generally acceptable.

Squat: 585x1

Bench Press: 405x1

Deadlift: 585x1

I will start with this past week's workouts, and begin logging fresh numbers on Monday 9/12/2011. Reps and weight will be recorded as such: 100 4x10 would read "one hundred pounds for four sets of ten reps".

Thanks to any and all who took the time to read this, and special thanks to the Fargo Crew!

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Monday 9/5/2011

Standing Military Press

225x10

225x10

225x10

225x10 (reps 7-10 became push press)

225x10 (reps 6-10 became push press)

Narrow Bench Press (hands directly outside the flat of the bar)

255x10

225x10

225x10

225x10

225x10

Overhead Deep Squat (narrow stance and for more of a postural stretch than a workout)

45x6

65x6

95x6

Neck Work (manual resistance on sides, front & back)

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Tuesday 9/6/2011

Weighted Pull-up & Chin Medley (for speed and just to get it out of the way)

45x10 Neutral Narrow Grip

45x10 Neutral Narrow Grip

45x8 Neutral Narrow Grip

~0x15 with various grips to fatigue (wide, wide neutral, chin-up, narrow nuetral in that order)

One Arm Row

85x6

155x6

225x13

225x12

Cable Pullovers (imitating a 'ground and pound' motion)

3 sets, weight was N/A

Band Pull-Apart

5x8 w/ medium width blue band

3x8 w/ thinner width purple band

One Arm Preacher Curl

60x6

60x6

60x5

35x10

35x10

Wrist Roller (damn thing has unbelievably smooth handles, roughly 4ft rope)

40x1 rep

50x.5 reps

Forearm Barbell & Sledgehammer Forearm Work

3 sets weight N/A

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Wednesday 9/7/2011

Squat

405x10

410x10

415x10

was going to continue for two more sets but almost vomited :)

Nordic Hamstring Curl (eccentric motion for hamstring rehab, I tore em both last year)

2 sets weight N/A

Unilateral Leg Press

4 plates+sled x 6

6 plates+sled x 6

8 plates+sled x 6

Calf Work

3 sets of each of the following:

-dorsiflexion w/ plate

-seated machine

-straight leg

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Friday 9/9/2011

Bench Press

280x10

280x10

280x10

280x10

280x10

some gas in the tank even on the last set... should of used 285

Unilateral Strict Dumbbell Press

50x6 L&R

80x10 L&R

100x5 L, 100x6 R

100x8 L, 100x6 R

(bad word filter)in lefty is unsteady still

Bodyweight Dips

5 sets of 10 strict reps

Seated Dumbbell Laterals

60x6

50x10

50x5

I hit a wall on these ones, not that I give too much thought to this lift

Manual Neck Work

all sides

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Saturday 9/10/2011

My favorite day of the week!

Part A workout

Deadlift

230x3

285x3

340x3

415x5

485x3

545x3 (got to work on keeping my right calf down on the ground during initial rep)

Farmers Walk w/turn at midpoint

130x60

220x120 L turn (grip felt easy! My cardio sux though)

220x120 R turn (ditto)

Prowler Push on asphalt

405x65 (James had those amazing climbing shoes!)

405x60

TOOK BREAK TO GET GF TO WORK AND SLEEP/EAT

Part B workout

Wide Pullup (unweighted)

10 sets of 10 reps

One Arm Preacher Curl

60x8

60x8

60x8

60x6

60x6

Side to Side Decline Situp (attempting to touch ground as far behind me as possible)

8 reps per side (fast)

9 reps per side (fast)

10 reps per side (got tough)

Calf Work

the usual 3 sets of dorsiflexion, seated & straight leg variations

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Real strong stuff in here. Whats your age, weight, height, training history etc?

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Matt-

Good to see you posting. Saturday was my favorite day of the week as well - maybe again some day.

Awesome work on the PRs, keep it up.

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Thanks thewalrus! Stats: age 21, weight 230ish at ~11%bf, 5 foot nine-ten, training since 13-14yrs. Traditional lifting was 8,6,5,3,3 reps for everything, but then did two bodybuilding shows at 19 (gopher state classic & upper midwest teen champ) and lost a lot of strength. Met carusom1 and his crew and started a 5/3/1 base for main lifts with strongman as additional focus.

Mike-

The only reason that saturdays arn't your favorite anymore is that you started kicking butt all other days of the week haha. As promised here's monday's log

Monday 9/12/2011

Standing Military Press

115x5

145x5

175x3

215x5

245x3

275x3 (last two reps where obvious push presses :( )

Narrow Grip Bench Press(outside flat)

255x10

275x10

275x10

*this was a volume PR for 275 on the narrow grip press

Overhead Triceps Cable Extension (attempting to keep rope grips seperate)

175x10

195x10

*at this point attempted 205 and couldn't even get the damn thing up! XP

195x6

Cross-Cable Lateral Raises

40x10

60x8

60x6

*did these because of the decreased narrow bench set volume and because I really didn't want to shrug for some reason

Neck Harness

45x10

70x10

90x4

Assisted Manual Neck Work (front & sides)

3 sets weight N/A

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Tuesday 9/13/2011

Weighted Chin-up (narrow chin grip)

72.5x6

72.5x6

72.5x6

72.5x6

72.5x6

*this was a volume PR (5 sets of 6 with 72.5 was a Pr)

One Arm Row

85x6

225x10 (tried to hold at the top 1 second for the first 6)

-biceps were toast so switched back to normal form (straight arm to chest)

225x14

Pullover (ground & pound style w/ lat pulldown stack)

-a bunch of wasted time and sets figuring out what was too light/too heavy

100x10

100x10

100x7

.... tried doing a light bicep medley, but it was pathetic. My arms where shot from the chins/rows

Band Pull-Apart

Purple Bandx10

Purple Bandx8

Purple Bandx6

Purpe Bandx6

Purple Band extended hold for ~20-25 seconds

Dumbbell Forearm Curl

100x10

100x6

100x4

Rev. Dumbbell Forearm Curl (1 second hold at full ROM)

30x10

30x10

30x10

Sledgehammer Work

weight N/A

Good overall workout, but I should have manned up more for the beach muscles haha

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....dude, you're really strong. Good work.

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Haha thanks Cannon I've got a long way to go!

Wednesday 9/15/2011

Squat

235x5

295x5

355x3

385x5

440x5

500x7-8 (8th rep seemed a bit shallow)

Front Carry With Plates

135x80ft

225x80ft

315x80ft

360x80ft

*lifted stack of plates off of a flat bench, all with a lap.

Leg Press (full ROM, I hit the safety at the bottom every rep)

10 plates+sled x 6

14 plates+sled x 6

18 plates+sled x 10

Weighted Decline Sit-up (had dumbbell handle touching chin every rep)

50x10

50x10

50x10

Calf Work (straight leg, seated, dorsiflexion)

3 sets weight N/A

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Friday 9/16/2011

Bench Press

155x5

175x5

235x3

255x5

290x5

330x7

Unilateral Dumbbell Standing Press (strict)

50x6 L&R

80x6 L&R

100x6L, 7R

100x7L, 7R

*this is a volume PR for L & R

Dips (going for a fast lockout, and a second hold)

BW 8x10

Standing Lateral Dumbbell Raise

30x10

40x10

50x10

Neck Harness

45x18

45x11

45x7

Front Neck Plate Raise & Side Neck Machine

3 sets each, weight N/A

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Saturday 9/17/2011

Deadlift (touch & go)

235x5

295x5

350x3

385x5

440x5

500x11 (last rep was a hitch, but all others feet remained planted! Have been working on lifting toes up to keep calf down...)

Front Squat

135x6

225x6

315x3

Reverse Hyper

90x10

180x10

270x12

50x6 (strict with a hold at the top for a few sec.)

Rope Pullup

BWx8

BWx5

BWx6

*these where really tough for some reason!

Wide Grip Pulldown

180x10

180x10

180x10

'Arnold' Concentration Curl

55x10

55x8

55x8

*I don't have the heart not to work biceps! Each rep I held for a second at the top, no swing.

Calf Work (unilateral calf raises w/farmers handle & dorsiflexion)

3 sets all, weight N/A

Situps (on GHR)

0x10

25x6

25x8

*plate was held behind head

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Monday 9/19/2011

Standing Military Press

115x5

145x5

175x3

200x3

230x3

260x8

*this was a rep PR

Narrow Bench

275x10

275x9

225x5 (dropset)

Overhead Triceps Cable Extn.

145x10

160x10

160x15

Cross-Cable Lateral Raise

30x10

40x10

Switch Grip Shrugs

495x10

495x10

495x12

Neck Harness

45x10

90x6

45x12

Neck Work

Sides, Front weight N/A

Edited by MattM

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Tuesday 9/20/2011

Weighted Chin-up

75x6

75x6

75x6

75x6

75x6

*this was a PR

One Arm Row

85x6

225x10

225x10

225x10

Pullover (strict)

85x10

95x10

105x6

One Arm Preacher Curl

65x6

65x5

35x10

40x10

45x10

Band Pull-Apart

Double-over Purple Band 3x6-8

Blue Band Single 3x8

Dumbbell Forearm Curl

100x10

100x6

Dumbbell Rev. Forearm Curl

35x10

35x6

Sledgehammer Wrist Work

1 set Weight N/A

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I'm hoping the fact that this log is public will help keep up the intensity even during a shitty workout, mostly because I'll have to post it afterwords.

Anyway, here is a little background info on some PR attempts (main lifts only) which I recently performed to have a baseline for improvement's sake. Keep in mind these are "Bro Numbers" aka recorded outside a sanctioned comp, and thus can be taken with a fair amount of speculation. I can assure you to the best of my ability that the ROM & form was generally acceptable.

Squat: 585x1

Bench Press: 405x1

Deadlift: 585x1

I will start with this past week's workouts, and begin logging fresh numbers on Monday 9/12/2011. Reps and weight will be recorded as such: 100 4x10 would read "one hundred pounds for four sets of ten reps".

Thanks to any and all who took the time to read this, and special thanks to the Fargo Crew!

Looking strong there my man

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That is a serious bunch of 1 arm rows! Damn.

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Thanks Big T & WAM!

As of the moment my rows are done with a dumbbell handle weighting ~15lbs and 6 35lb plates (3 per side). I've yet to find a loadable dumbbell handle that can handle 4 standard plates instead of 3 per side... if any of you have a place where these can be purchased let me know! I am not willing to accept any shorter ROM by using 45lb plates so I'm stuck.

Wednesday 9/21/2011

Squat

235x5

295x5

350x3

410x3

470x3

*decided that going heaver wasn't in the cards today, legs whern't cooperating

Barbell Lunges (long stride, knee to ground)

0x6 per leg

135x6 per leg

225x6 per leg

315x6 per leg

315x6 per leg

315x6 per leg

*PR of sorts for volume

Calf Work

*three sets seated, standing and three sets dorsiflexion. Weight N/A

Hanging Leg Raises (feet to hands, minimal swing)

0x8

0x9

0x6

God my ass hurts after those lunges.

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Friday 9/23/2011

Bench Press

155x5

195x5

235x3

270x3

310x3

350x3

*didn't push the last set hard, just did 5/3/1 prescribed reps

Unilateral Dumbbell Standing Press (strict)

50x6 L&R

80x6 L&R

100x10 L, 100x14 R

100x4 L

*this was a rep PR for L&R. I really was not happy about the lefty

Weighted Dips (strict, trying to explode up and hold a sec)

25x10

25x9

25x7

0x4

Seated Lateral Raise

40x10

50x10

60x6

Neck Harness

70x12

70x10

70x8

Neck Work

Front, sides, weight N/A

Heading off to Kelly's for a lift, another log coming in a few HRs : )

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Saturday 9/24/2011

Deadlift

235x5

295x5

355x3

410x3

475x3

530x3

*only 5/3/1 prescribed reps today

Farmers Walks

130x60ft

220x60ft

*attempt at 310, hands kept slipping. Cut my callouses off and continued

270x60ft

300x58ft - classic FAIL haha

*I have been neglecting my grip, and I learned my lesson!

Yolk Walk

390x60ft

570x60ft

660x60ft -one drop at 50ft

Wide Grip Pulldowns

270x6

270x6

270x6

270x6

270x6

Ab Wheel

0x15

0x10

0x10

*first set was off knees, second and third sets off toes with no knee bend. Chest to ground and up.

Cable Biceps Curl

70x10

70x10

70x10

Calf Work

-single leg with farmers handle 3 sets 8-10 reps

-single leg dorsiflexion w/ plate 3 sets 8-10 reps

It was amazing weather today.

Edited by MattM

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Monday 9/26/2011

Military Press

115x5

145x3

215x3

240x1

275x1- prescribed 5/3/1 weight for the single week

Two failed attempts at 315 push press :(

Narrow Bench Press

275x10

225x10

225x10

Barbell Standing Triceps Extn.

45x10

95x10

105x10

115x10

Trap Bar Hold w/Straps

315x60s

495x60s

495x60s

Neck Harness

80x8

Neck Work

one set front, sides

I have been reducing my volume on the assistant lifts and will be going for prescribed reps only for a while. Only thing positive about this workout was the muscle pump from the triceps work.

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Tuesday 9/27/2011

Weighted Chin-up

75x6

75x6

75x6

One Arm Row

85x6

155x6

225x16

*this was a rep PR. The left arm got it but it was ugly

Pullover w/ Cable Rope

85x6

115x6

160x10

One Arm Preacher Curl

30x6

45x6

65x7R, 65x9L

*this was a Rep PR

Band Pull Apart

3 sets to failure w/ Purple band

One Arm Dumbbell Curl

100x11R, 100x13L

*this was a rep PR

One Arm Rev. Dumbbell Curl

35x12 L&R

*this was a rep PR

Forearm Sledgehammer Work

1 set to failure flexion & extension

Less volume felt really good. I walked away happy from a hour workout... strange haha

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Wednesday 9/28/2011

Squat

235x5

295x5

355x3

440x5

500x3

560x1

Leg Press

7 Plates+sledx10

10 Plates+sledx6

Single Leg Hyperxtension w/Cable

20kgx6 L&R

40kgx8 L&R

Weighted Situp (plate weight held behind head)

35x3

45x10

Single Leg Standing Calf Raise w/DB (strict w/hold at top)

50x8R, 50x9L

Dorsiflexion w/Plate

45x15

Seated Calf Machine (strict w/hold at top)

250x8

Good feeling after workout today. I'm very particular about the music I listen to before a last set of the 5/3/1 exercises, so I thought I'd start listing the song I chose for fun!

Last set song: Du Hast-Rammstein

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