Durrs Posted June 18, 2016 Share Posted June 18, 2016 1 hour ago, Shoggoth said: Strong lifting! Yeah bro that front squat is insane! 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 19, 2016 Author Share Posted June 19, 2016 Thanks guys!!! :)) Quote Link to comment Share on other sites More sharing options...
MattM Posted June 19, 2016 Author Share Posted June 19, 2016 Saturday 6/18/16 WORKOUT Axle Clean & Press 25 x 5 75 x 4 115 x 3 165 x 1 x 8 Atlas Stones 120 x 3 faux load 150 x 2 faux load 220 x 1 @ 48" 240 x 1 @ 48" 280 x 1 @ 48" 220 x 12ft carry to 48" 220 x 5 x 2 @ 48" single motion 240 x 5 x 2 @ 48" single motion 280 x 5 @ 48" single motion Farmers Carry 150/hand x 150ft w/turn at 75ft Carry Drag Medley 235 Duck Walk x 60ft x 2, 505 Sled Drag 60ft 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 19, 2016 Share Posted June 19, 2016 I'm so lazy 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 22, 2016 Author Share Posted June 22, 2016 Sunday 6/19/16 60 min walk foam roll + stretch circuit Monday 6/20/16 Deadlift 135 x 1 x 12 Single Leg Deadlift 45 x 5 x 2 Snatch Work 20 min stationary bike Tuesday 6/21/16 Dumbbell Overhead Strict Press + Dumbbell Bent Over Row 30 x 3 x 8 / 30 x 5 x 8 30 min incline walking 8% incline, 3mph Quote Link to comment Share on other sites More sharing options...
MattM Posted June 26, 2016 Author Share Posted June 26, 2016 (edited) MN State Strongman Championship Summary: Farmers Carry 250/hand 150ft w/ turn: 1st place Carry Drag Medley (250 duck walk x 50ft x 2, placed in sled and dragged 100ft): 1st place Atlas Stones (220,240,240,280 no tacky to 48" platform): 2nd place Max Axle Clean & Press 285lbs lifted: 1st place Odd Object Wheelbarrow Load (210 semi wheel, 240 keg, 165 co2 tank, 175 propane tank, 130 dumbbell, loaded over a 100ft course): 2nd place Overall Standing: 1st in the 231 class Didn't even need to do the last event to win, but I did any way. Tore my left calf on the farmers walk, which slowed me down but fought through that to get the W VIDS: Axle Clean & Press Carry Drag Medley Edited June 26, 2016 by MattM 3 Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 26, 2016 Share Posted June 26, 2016 That carry drag looked insane!! Congrats on the W! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 26, 2016 Author Share Posted June 26, 2016 21 minutes ago, Durrs said: That carry drag looked insane!! Congrats on the W! Thanks man, just trying to get to nationals again Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted June 28, 2016 Share Posted June 28, 2016 Incredible performance, Matt! Congratulations! I like how the announcer made a big deal out of your double overhand clean, as she should! 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted July 1, 2016 Author Share Posted July 1, 2016 On June 28, 2016 at 5:57 PM, EricMilfeld said: Incredible performance, Matt! Congratulations! I like how the announcer made a big deal out of your double overhand clean, as she should! Its been a huge goal this year to make sure my grip is never a weak link like it was last year haha Monday Dumbbell Bench Press 50/hand x 60 seconds x 3 Incline Dumbbell Bench Press 50/hand x 45 seconds x 3 Chest Fly 20 x 60 seconds x 3 Tuesday Wide Grip Pulldown -5 sets of 15, pyramiding up Seated Cable Row -5 sets of 15, pyramiding up Shrug Machine -5 sets of 15-50, pyramiding up Pullover Machine -3 set of 15, pyramiding up Wednesday Front Squat 95 x 3 135 x 3 185 x 3 225 x 3 x 2 Overhead Squat 95 x 3 135 x 3 185 x 3 225 x 1 Sumo Deadlift Off Blocks DO up to 455 for a few, pulled on my shoulder funny for some reason so I called it Leg Press 6 plates total x 60 seconds x 2 Basically I'm taking it easy for a few days, calf is pretty bruised up so probably a decent tear in there somewhere. Ugh. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted July 2, 2016 Author Share Posted July 2, 2016 Friday 4/1/16 WORKOUT Cable Pullover (more of a stretch) 130 x 15 x 1 Barbell Overhead Strict Press 45 x 5 65 x 3 85 x 3 105 x 2 125 x 1 145 x 5 170 x 5 200 x 5 Dumbbell Overhead Strict Press 45 x 3 70 x 15 70 x 10 -trying to save a lot in the tank Dumbbell Lateral Raise 40 x 12,10 Dumbbell Rear Delt Raise 40 x 12,10 Dumbbell Upright Row 50 x 10 x 2 I's T's Y's 10 x 10e x 2 30 min walk 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted July 6, 2016 Author Share Posted July 6, 2016 Saturday 1/2/16 Dumbbell Skullcrusher 30 x reps x 2 -shot for 15ish per set, nice and slow Incline Dumbbell Curl 30 x reps x 2 One Arm Overhead Triceps Extension 30 x reps x 2 Dumbbell Hammerhead Curl (alternating) 30 x reps x 2 Barbell Forearm Curl/Extension 45 x 50 x 2 Barbell Row (strictish) 135 x 3 205 x 3 255 x 3 300 x 5 -was working out in my apartment, didn't want to make too much noise so I stopped with the rows lol Neutral Grip Pullup (dead hang) BW x 10 x 3 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted July 10, 2016 Author Share Posted July 10, 2016 Monday 7/4/16 Dumbbell Bench Press 25 x 10 50 x 8 75 x 5 100 x 15,12,10 Single Leg Deadlift 135 x 5 x 2 Barbell Shrugs (straps) 365 x 50 x 2 Snatch Grip Deadlift 135 x 3 225 x 2 315 x 3 x 3 Front Squat 185 x 3 x 6 DB Shrugs 75 x 30 sec x 5 Wednesday 7/6/16 Barbell Strict Overhead Press 140 x 6 165 x 5 180 x 2 x 3 195 x 2 x 2 Overhead Squat up to 205 Incline DB Rolling Triceps Extension 35 x 15 x 2 35 x 12 x 2 EZ Bar Curl 80 x 15 x 2 80 x 12 x 2 Seated DB External Rotation 25 x 12 x 2 25 x 10 x 2 Thursday 7/7/16 Close-Grip Rack Bench Press Lockout 135 x 3 225 x 3 275 x 5 285 x 5 295 x 5 305 x 5 Lying Hamstring Curl (did these as a warmup) 70 x 15 x 2 Back Squat 135 x 3 225 x 2 295 x 2 315 x 2 335 x 2 350 x 2 370 x 2 385 x 2 405 x 2 425 x 2 440 x 2 Axle DO Hang (placed on top of rack safety so I have to fight rotation still) BW x 30 sec (pretty easy) Unilateral Standing Calf Raise (did these to rehab the calves) BW x 60 seconds/leg x 2 Plank BW x 60 sec x 2 Saturday 7/9/16 Log Press w/chain (out of rack, guessing around 80-100lbs chain at top) 120 x 3 120+1 base chain x 2 120+ base chain+1 doubled over chains x 1 120+ base chain+2 doubled over chains x 1 120+ base chain+3 doubled over chains x 3 130+ base chain+3 doubled over chains x 3 140+ base chain+3 doubled over chains x 3 150+ base chain+3 doubled over chain x 3 160+ base chain+3 doubled over chain x 3 170+ base chain+3 doubled over chain x 3 Front Squat 135 x 3 225 x 2 315 x 1 350 x 4 x 3 -this was tough today Band Assisted Wide Grip Pullup (chest to bar) BW-Red Band x 10 x 4 Unilateral Cable Triceps Extension 50 x 15 55 x 15 50 x 12 45 x 10 -pretty nice pump Band Assisted Chinup (chest to bar) BW-Red Band x 10 x 4 DB Concentration Curl 25 x 10 x 4 Cable Scapular Retractions 80 x 30 sec x 4 (30 sec rest) DB Concentration Hammer Curl 25 x 12 x 4 Reverse Barbell Curl 45 x 70 Side Plank BW x 30 sec/side x 4 (no rest between) 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 14, 2016 Share Posted July 14, 2016 On July 10, 2016 at 8:17 AM, MattM said: Axle DO Hang (placed on top of rack safety so I have to fight rotation still) BW x 30 sec (pretty easy) DUDE these are awesome! Thanks for the introduction. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted July 20, 2016 Author Share Posted July 20, 2016 They're my favorite way to train the axle grip besides max reps! Summary of last week's training: Monday DB Bench Press 95 x 12 x 3 Single Leg DL 135 x 5 x 2 Snatch Grip DL 365 x 3 x 3 Barbell Shrugs (straps) 405 x 60 seconds x 2 (70 the first set, 68 the second) Front Squat 185 x 3 x 6 (front rack position, wrist flexibility work) Dumbbell Shrugs 80 x 30 seconds x 3 (60 sec rest, no straps) Axle Hang From top of rack (so bar can still rotate) BW x 45 seconds (Time/Rep PR), BW x 21 seconds (to beat a friend haha) Wednesday Barbell Strict Press 45 x 5 65 x 3 85 x 2 105 x 1 125 x 1 140 x 6 165 x 5 180 x 2 x 2 195 x 2 x 3 205 x 2 x 2 Overhead Squat 45 x 5 95 x 3 135 x 1 165 x 3 175 x 3 185 x 3 Dumbbell Incline Rolling Triceps Extension 40 x 15 x 3 EZ Bar Curl 85 x 12,12,10 DB Seated External Rotation 35 x 12,10,6 Misc machines (maybe 8 machines for upper back, abs, triceps, biceps, delts, ect...) & 30 min cardio Thursday Narrow Grip Rack Bench Press (about a 5 board, hands outside the flat) 135 x 3 225 x 2 255 x 1 285 x 5 x 3 Hamstring Curl Machine (lying, as a warmup) 40 x 15 x 2 Squat 135 x 3 225 x 2 315 x 1 365 x 2 390 x 2 415 x 2 440 x 2 465 x 2 440 x 2 415 x 2 390 x 2 365 x 2 Unilateral Standing Calf Raise (slow tempo, as rehab to my torn calves) BW x 60 seconds x 2 Plank Series (plank, side plank R, side plank L) BW+25,BW,BW x 3 (had to put down frequently on the side planks) Saturday Log Press w/chain (probably around 70-80lbs of chain off the floor at top) 120 x 3 120+chains x 2 x 2 125+chains x 3 135+chains x 3 145+chains x 3 155+chains x 3 165+chains x 3 175+chains x 3 Front Squat 135 x 1 225 x 1 315 x 1 365 x 4 x 2 365 x 3 Later in the day... Wide Grip Lat Pulldown (to chest) 100 x 10 165 x 12 x 2 150 x 12 150 x 8 140 x 10 130 x 12 Dumbbell Concentration Curl 30 x 12 x 3 Cable Rope Scapular Retractions 85 x 30 seconds x 5 (30 sec rest) Dumbbell Concentration Hammer Curl 30 x 12 x 3 Hanging Knee Raise BW x 30 sec x 3 Reverse Forearm Wrist Raise 45 x 50 x 1 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 21, 2016 Share Posted July 21, 2016 20 hours ago, MattM said: BW x 45 seconds (Time/Rep PR), BW x 21 seconds (to beat a friend haha) 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted July 27, 2016 Author Share Posted July 27, 2016 Monday 7/18/16 Dumbbell Bench Press 100 x 10 x 3 Single Leg Deadlift 135 x 5 x 2 BB Shrugs 225 x 1 225 x 1 315 x 1 405 x 1 455 x 30 seconds x 2 (50 reps each set) Snatch Grip Deadlift 405 x 3 x 3 Front Squats 45 x 3 135 x 2 185 x 3 x 6 Dumbbell Shrugs (no straps) 90 x 30s x 3 Wednesday Barbell Overhead Strict Press 45 x 5 65 x 1 85 x 1 105 x 1 125 x 1 140 x 6 165 x 5 190 x 2 x 2 200 x 2 x 2 185 x 2 x 2 215 x 2 x 2 Overhead Squat 45 x 3 95 x 2 135 x 1 190 x 3 x 2 EZ Bar Curl 90 x 15,12 Incline DB Rolling Triceps Extension 45 x 15,12 Seated DB External Rotation 35 x 6,8 Thursday 7/21/16 Rack Lockouts 135 x 3 225 x 2 255 x 1 295 x 5 x 3 Hamstring Curl 65 x 15,20 Barbell Squats 135 x 1 225 x 1 315 x 1 405 x 2 420 x 2 435 x 2 450 x 2 465 x 2 480 x 2 495 x 2 480 x 2 465 x 2 450 x 2 435 x 2 420 x 2 405 x 2 Unilateral Standing Calf Raise BW x 60s x 2 Plank/Side Plank/Side Plank BW+35/BW/BW x 60 seconds Axle Hangs BW x 15 seconds x 3 Saturday 7/23/16 Log Press 120 x 1 120+chains x 1 140+chains x 1 160+chains x 1 185+chains x 3 x 6 -probably around 70-90lbs heavier at top Front Squat 135 x 3 225 x 2 275 x 1 335 x 3 x 3 Band Assisted Pullups BW+band x 15 Wide Grip Pullups BW x 6 Unilateral Triceps Extension 60 x 15,16 Band Assisted Chinups BW+band x 15 Chinups BW x 10 Concentration Curl 35 x 12,10 Cable Scapular Retraction 90 x 30 seconds x 5 (30 sec rest) Hammer Curls 60 x 10 x 2 Rowing Crunches BW x 30 x 2 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted July 31, 2016 Author Share Posted July 31, 2016 Monday 7/25/16 Dumbbell Bench Press 25 x 10 50 x 8 75 x 5 100 x 12 x 3 Single Leg Deadlift 135 x 2 185 x 5 x 2 Barbell Deadlift-to-Shrug (deadlift weight, shrug for reps, straps) 225 x 1 315 x 1 405 x 1 495 x 40,35 Snatch Grip Deadlift 405 x 2 425 x 2 445 x 2 465 x 2 Front Squat w/chains (about 70-90lbs chain on top) 45+chain x 3 135+chain x 2 185+chain x 3 x 6 Dumbbell Shrugs (no straps) 100 x 30 seconds x 4 Wednesday 7/27/16 Barbell Strict Press 45 x 3 65 x 2 95 x 1 115 x 1 140 x 6 170 x 5 195 x 2 x 2 210 x 2 x 2 225 x 2 x 2 Overhead Squat 45 x 3 95 x 2 135 x 1 185 x 1 225 x 2 Incline Dumbbell Rollback Triceps Extension 50 x 12,10,8,6 EZ Bar Curl 15 x 10 65 x 5 95 x 15,10,8,6 Seated Dumbbell External Rotation 25 x 10 x 4 Thursday 7/28/16 Close Grip Rack Bench Press (about a 5-board press level) 135 x 3 225 x 2 265 x 1 305 x 5 x 3 Unilateral Lying Hamstring Curl 70 x 5 x 4 Back Squat 45 x 3 135 x 2 225 x 1 315 x 1 405 x 1 455 x 1 495 x 1 545 x 2 (Rep PR, Volume PR) -was supposed to work up to a heavy double, but felt could have done another rep Unilateral Standing Calf Raise BW x 60 seconds x 2 Plank/Side PlankR/Side Plank L BW+45, BW, BW x 60 seconds BW+45, BW, BW x 60 seconds -on the second set had to put down a few times on the side planks Axle Hang BW x 25 sec x 2 Yoke Carry 190 x 80ft x 12 Saturday 7/30/16 Log Press w/Chains (about 70-90lbs chain at top of press) 120 x 2 120+partial chains x 1 x 2 120+chains x 1 140+chains x 1 160+chains x 1 175+chains x 3 x 6 Front Squat 45 x 3 135 x 2 225 x 1 315 x 2 x 4 Band Assisted Pullups BW-band x 15 Weighted Pullup BW+15lbs x 5 Unilateral Cable Triceps Extension 65 x 15,10 Band Assisted Chinup BW-band x 15 Weighted Chinup BW+15 x 7 Dumbbell Concentration Curl 40 x 10,8,8,8 Cable Scapular Retraction 95 x 30 sec x 5 (30 seconds rest between sets) Dumbbell Hammer Curl 65 x 6 x 4 Incline Situps BW x 25,20 -was going to have an ab cramp, so stopped Plate Carry 135 x 400ft 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 31, 2016 Share Posted July 31, 2016 Nice PR in the squat and holy Jeebus on those shrugs dude! Quote Link to comment Share on other sites More sharing options...
MattM Posted August 9, 2016 Author Share Posted August 9, 2016 On July 30, 2016 at 11:49 PM, Shoggoth said: Nice PR in the squat and holy Jeebus on those shrugs dude! Thanks man! This program is all about weak points and upper back is mine I think! Monday 8/1/16 Dumbbell Bench Press 25 x 10 50 x 8 75 x 5 105 x 10 x 3 Single Leg Deadlift 45 x 5 135 x 1 185 x 5 x 2 Deadlift to Shrug (no belt) 225 x 1 315 x 1 405 x 1 495 x 1 545 x 1+10 shrugs x 2 Front Squat (no belt, front rack position) 225 x 3 x 6 Dumbbell Shrugs (strapless) 105 x 35,30,25 Wednesday 8/3/16 Strict Military Press 45 x 5 65 x 3 95 x 1 115 x 1 135 x 1 155 x 6 175 x 5 200 x 2 x 2 215 x 2 x 2 235 x 2 x 2 Overhead Squat 45 x 5 95 x 3 135 x 1 x 8 EZ Bar Curl 105 x 15,10,8 Dumbbell Seated External Rotation 25 x 12 x 3 Thursday 8/4/16 Narrow Grip Rack Bench Press 135 x 5 225 x 3 315 x 5 x 3 Unilateral Lying Hamstring Curl 55 x 8 x 3 Back Squat 135 x 3 225 x 2 315 x 1 405 x 1 475 x 3 x 4 Standing Unilateral Calf Raise BW x 30 seconds x 3 Axle Hang BW x 25 seconds x 2 -sub max work Saturday 8/6/16 Log Press w/chains (70-90#s at top) 120 x 2 120 x 1 x 3 (adding chains progressively) 140+chains x 1 160+chains x 1 180+chains x 3 x 6 Front Squat 135 x 1 225 x 1 285 x 3 x 6 Unilateral Cable Triceps Extension 70 x 10 x 2 later in the day... Wide Grip Pulldown (chest to bar) 210 x 5 Unilateral Cable Biceps Curl 70 x 15 x 2 Chin Grip Pulldown 150 x 15 Hammerhead Curls 35 x 5 70 x 10 x 2 Barbell Reverse Forearm Curls 45 x 60 x 2 Cable Scapular Retractions 100 x 30 sec x 5 (30 sec rest) Seated Calf Raise 90 x 30 sec x 2 Standing Calf Raise BW x 30 sec Quote Link to comment Share on other sites More sharing options...
MattM Posted August 9, 2016 Author Share Posted August 9, 2016 Also snatch grip dl speed work 365 x 3 x 6 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 13, 2016 Author Share Posted August 13, 2016 Monday 8/8/16 Dumbbell Bench Press 25 x 10 50 x 8 75 x 5 105 x 12 x 3 Single Leg Deadlift 45 x 3 135 x 1 185 x 5 x 2 Barbell Shrugs 135 x 1 225 x 1 315 x 1 405 x 1 495 x 1 585 x 10 (couldnt use chalk ,grip was slipping) Snatch Grip Deadlift (belt, straps) 225 x 1 315 x 1 405 x 1 500 x 3 (Weight PR, Rep PR) -this was pretty easy for me Front Squats 135 x 1 205 x 3 x 6 Dumbbell Shrugs (no straps) 100 x 65 Wednesday 8/10/16 Barbell Overhead Strict Press 45 x 5 65 x 3 95 x 2 115 x 1 135 x 1 150 x 6 175 x 5 200 x 2 225 x 2 250 x 3 (Rep PR) Overhead Squat 45 x 3 95 x 2 135 x 1 185 x 1 235 x 2 (Weight PR, Rep PR) EZ Bar Curl 15 x 10 65 x 5 105 x 17 Dumbbell Seated External Rotation 30 x 17 Thursday 8/11/16 Narrow Grip Rack Bench Press (roughly equiv. to a 5 board pause press) 135 x 5 225 x 3 275 x 1 325 x 5 x 3 Lying Hamstring Curl 50 x 10 Back Squat 45 x 5 135 x 3 225 x 2 315 x 1 405 x 1 455 x 1 495 x 1 545 x 5 (Rep PR) BW x 30 sec Axle Hang BW x 38 sec (was not my best today at this) 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 13, 2016 Share Posted August 13, 2016 Crushing it! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 14, 2016 Author Share Posted August 14, 2016 18 hours ago, Shoggoth said: Crushing it! All this squatting and pressing every training session has paid off I guess! My elbows and knees hurt is all haha Saturday 8/13/16 14" Log Push Press w/chains (about 70-90lbs chain at top) 120 x 2 120+1 chain x 1 120+2 chain x 1 120+3 chain x 1 140+3 chain x 1 160+3 chain x 1 185+3 chain x 3 x 6 -easy Front Squat 135 x 2 225 x 1 315 x 1 365 x 1 405 x 1 455 x 1 (Weight PR) Weighted Wide Grip Pullups BW+25 x 12 Weighted Chinup BW+25 x 20 Dumbbell Arnold Curl 50 x 12 Seated Scapular Retraction w/Cable 110 x 30 seconds x 5 (30 sec rest between) Hammer Curls 75 x 15 Incline Situps BW x 30 Reverse Forearm Curl 45 x 110 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 19, 2016 Author Share Posted August 19, 2016 Monday 8/15/2016 13.5" Axle Deadlift 125 x 3 215 x 3 305 x 2 x 5 Yoke Carry 195 x 80ft 245 x 80ft 285 x 80ft 335 x 80ft 375 x 80ft Dumbbell Bench Press 25 x 10 50 x 8 75 x 3 x 5 Wednesday 8/17/2016 Overhead Squat 45 x 5 x 2 Back Squat 135 x 3 225 x 2 315 x 1 x 50 -did a rep every 30-40 seconds for 30 min, alternated with a training partner Lat Pulldown (wide, chest to bar) 100 x 20 150 x 5 200 x 22 Row Machine 1 plate/side x 15 2 plate/side x 15 2 plate/side x 15, drop to 1 plate/side x 10 Seated Calf Machine 2 plates x 30 seconds x 2 Rope Cable Curls 50 x 15 75 x 15 100 x 15 Rear Delt Raise 12 x 20,15 Thursday 8/18/16 Narrow Grip Bench Press 45 x 10 95 x 5 135 x 5 185 x 5 Barbell Clean & Strict Press 45 x 5 95 x 5 115 x 5 135 x 5 Triceps Cable Extension 60 x 20 x 3 1.5 mile walk Quote Link to comment Share on other sites More sharing options...
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