Jump to content

Moeller Vs. Weights


MattM

Recommended Posts

Wednesday 10/21/2020 254.4 BW

Rest Day

Prehab/Foam Rolling

Morning Cryotherapy

Incline Walking 20 min @ 7.5% incline

Massage Chair 15 minutes low back focus

277.5g Protein, 4243.5 Calories

 

Thursday 10/22/2020 255.2 BW

Squat & Events

Prehab/Foam Rolling

Incline Walking 20 min @ 7.5% incline

Massage Chair 15 minutes low back focus

305g Protein, 4154.5 Calories

 

Loadable Atlas Stone (chalk only)

This thing was cold and slick today, it was about 38 degrees in the garage when I started

140 x 1 Pick

140 x 1 Single Motion

165 x 1 Pick

165 x 1 Single Motion

185 x 1 Single Motion

210 x 1 Single Motion

230 x 1 Single Motion

230 x 2 Single Motion

230 x 3 Single Motion

 

Banded Belt Squat w/Pause

242.5+bands x 2

257.5+bands x 2

272.5+bands x 2

287.5+bands x 2

302.5+bands x 2

287.5+bands x 2

272.5+bands x 2

257.5+bands x 2

242.5+bands x 2

 

Situp w/GHD

BW+Bands x 16

 

Bag over Bar

35 x 1 @15ft ~5ft away x 2

40 x 1 @15ft ~5ft away x 2

45 x 1 @15ft ~5ft away x 4

-working on technique, felt good

 

  • Like 1
Link to comment
Share on other sites

Friday 10/23/2020 252.5 BW

Rest Day

Prehab/Foam Rolling

Morning Cryotherapy

Incline Walking 20 min @ 7.5% incline

Massage Chair 15 minutes low back focus

305g Protein, 4154.5 Calories

 

Saturday 10/24/2020 258 BW

Bodybuilding

Prehab/Foam Rolling

Incline Walking 20 min @ 7.5% incline

Massage Chair 15 minutes low back focus

241g Protein, 4476.5 Calories

 

Dumbbell Chest Flye

75 x 8

 

Straight Arm Cable Pullover

110 x 8

 

Dumbbell Lateral Raise

35 x 12

 

Dumbbell Rear Delt Raise

35 x 12

 

Dumbbell Elbow Elevated External RTN

25 x 12

 

Dumbbell Alternating Biceps Curl

40 x 12

 

Cable Rope Triceps Extension

55 x 12

 

Wrist Roller

45 x near finish (this would have been a PR for me on this roller)

 

My son isn't impressed with my PR attempts 🤣

 

  • Like 1
Link to comment
Share on other sites

Sunday 10/25/2020 258.2 BW

Rest Day

Prehab/Foam Rolling

Incline Walking 20 min @ 7.5% incline

248g Protein, 3266 Calories

 

Monday 10/26/2020 253.4 BW

Deadlift & Events

Prehab/Foam Rolling

Incline Walking 20 min @ 7.5% incline

Massage Chair 15 minutes low back focus

280g Protein, 2592.5 Calories

 

One Arm Dumbbell Row

165 x 6

 

Axle Deadlift (Belt, Straps)

215 x 2

305 x 2

395 x 1

510 x 2 touch and go

535 x 2 touch and go

565 x 2 touch and go

590 x 2 stop and go

-felt a little sticky at the bottom but in line with what I typically feel at this point in the training block

 

Banded Axle Deadlift

410+Bands x 2 x 2 (Volume PR)

-felt very easy today

 

Yoke Carry

650 x 35ft

-I had this light yoke scheduled before the mock meet in ~2 wks to keep the pattern fresh

 

Farmers Shrugs (strapped)

165/hand x 20 seconds x 2

 

Bag over Bar

35 x 15ft ~5ft away x 2

40 x 15ft ~5ft away x 2

45 x 15ft ~5ft away x 2

50 x 15ft ~5ft away x 2 -first one was rough second one was better

 

  • Like 2
Link to comment
Share on other sites

Tuesday 10/27/2020 252.2 BW

Press & Assistance

Prehab/Foam Rolling

Morning Cryotherapy

Massage Chair 15 minutes low back focus

224.5g Protein, 3078 Calories

 

Log Overhead Squat

160 x 2 x 4

 

Log Clean & Strict Press

185 x 1

205 x 1

225 x 1

245 x 1

265 x 1

285 x 2

-felt a little sticky at the top but not bad

Log Clean & Push Press

255 x 5 x 2

 

Swiss Bar OHP w/Chain

85+chain x 1

125+chain x 1

150+chain x 1

195+chain x 2 (Weight PR)

 

Alternating Incline Dumbbell Press

65 x 5

95 x 3

125 x 7 (Weight PR)

-turned out I did an extra rep more than what was called for because I lost count

 

Cable Facepull

65 x 40

 

  • Like 2
Link to comment
Share on other sites

Wednesday 10/28/2020 250.4lbs BW

Rest Day

Prehab/Foam Rolling

Morning Cryotherapy

Incline Walking 20 min @ 7.5% incline

213g Protein, 2818 Calories

 

Thursday 10/29/2020 252 BW

Squat & Events

Prehab/Foam Rolling

Morning Cryotherapy

Incline Walking 20 min @ 7.5% incline

Massage Chair 15 minutes low back focus

229.5g Protein, 3049.5 Calories

 

Banded Belt Squat w/pause

262.5+bands x 2

272.5+bands x 2

282.5+bands x 2

292.5+bands x 2

302.5+bands x 2

312.5+bands x 2

322.5+bands x 2

312.5+bands x 2

302.5+bands x 2

292.5+bands x 2

282.5+bands x 2

272.5+bands x 2

262.5+bands x 2

-did these as quickly as I could

 

Single Arm Pulldown

80 x 15

 

Banded Sit-up Off GHD

BW+band x 20 (Rep PR)

Bag over Bar

35 x 15ft ~15ft away x 2

40 x 15ft ~15ft away x 2

45 x 15ft ~15ft away x 1

50 x 15ft ~15ft away x miss x 2

-need to figure this out

Edited by MattM
  • Like 2
Link to comment
Share on other sites

Friday 10/30/2020 252lbs BW

Rest Day

Prehab/Foam Rolling

Morning Cryotherapy

Incline Walking 20 min @ 7.5% incline

246.5g Protein, 2997 Calories

 

Saturday 10/31/2020 252.2 BW

Bodybuilding

Prehab/Foam Rolling

Incline Walking 20 min @ 7.5% incline

Massage Chair 15 minutes low back focus

218g Protein, 3202.5 Calories

 

Dumbbell Chest Flye

40 x 15

 

Dual Arm Cable Pullover

55 x 15

 

Dumbbell Lateral Raise

35 x 15

 

Dumbbell Rear Delt Raise

35 x 15

 

Dumbbell External Rotation

25 x 15

 

Wrist Roller

25 x 1 length

 

Dumbbell Alternating Biceps Curl

40 x 15

 

Cable Rope Triceps Extension

55 x 15

 

Sunday 11/1/2020 252.5lbs BW

Rest Day

Prehab/Foam Rolling

Incline Walking 20 min @ 7.5% incline

253g Protein, 4251 Calories

  • Like 2
Link to comment
Share on other sites

DELOAD WEEK PART 1

 

Sunday 11/1/2020 BW 252.2 

Rest Day

Prehab/Foam Rolling

Incline Walking 20 min @ 7.5% incline

Massage Chair 15 minutes low back focus

253g Protein, 4251 Calories

 

Monday 11/2/2020 Didn't Weigh In

Deadlift & Events

Morning Cryotherapy

Prehab/Foam Rolling

Incline Walking 20 min @ 7.5% incline

Massage Chair 15 minutes low back focus

231g Protein, 4354 Calories

 

Dumbbell Row

80 x 15

 

Barbell Deadlift (narrow stance, belt, straps)

135 x 2

225 x 2

315 x 2

 

Bag over Bar

35 x 1 @ 15ft ~15ft away x 2

40 x 1 @ 15ft ~15ft away x 6

 

Tuesday 11/3/2020 BW 253

Press & Accessory

Prehab/Foam Rolling

Incline Walking 20 min @ 7.5% incline

Massage Chair 15 minutes low back focus

265g Protein, 4424 Calories

 

Overhead Squat w/Swiss Bar

85 x 5

 

Log Clean & Strict Press

135 x 1 x 3

 

Cable Facepull

75 x 30

 

Wednesday 11/4/2020 Didn't Weigh In

Rest Day

Prehab/Foam Rolling

Incline Walking 20 min @ 7.5% incline

Massage Chair 15 minutes low back focus

313.5g Protein, 4635 Calories

 

  • Like 2
Link to comment
Share on other sites

Thursday 11/5/2020 BW 251.8

Squat & Events

Prehab/Foam Rolling

Incline Walking 20 min @ 7.5% incline

Massage Chair 15 minutes low back focus

313.5g Protein, 4654 Calories

 

Banded Belt Squat

135 x 2 x 4

 

Bag over Bar

35 x 1 x 4

40 x 1 x 2

45 x 1 x 2

 

Friday 11/6/2020 BW 251.4

OFF

Prehab/Foam Rolling

Massage Chair 15 minutes low back focus

294g Protein, 4276 Calories

  • Like 1
Link to comment
Share on other sites

Saturday 11/7/20 BW 251.5

MOCK MEET

Log Clean & Strict Press

150 x 1

175 x 1

200 x 1

225 x 1

240 x 1

265 x 1

290 x 1

310 x 1 - still within 15lbs of my best and had a few lbs in the tank

330 x MISS 1st and 2nd attempt

-I just missed the transition between getting it off the chest to the lockout where the triceps would kick in.  I am thinking I just pushed the chain press too hard and also I am at a BW of ~10lbs lower than the last 10wk attempt. I have plenty of excuses but results are what count so I'll be going back to the drawing board here.

 

Deadlift (using my narrower stance, belt & straps)

225 x 1

315 x 1

405 x 1

495 x 1

585 x 1

675 x 2 (REP PR)

Yoke Carry

360 x 20ft

450 x 20ft

540 x 20ft

630 x 20ft

720 x 20ft

810 x 20ft

900 x 20ft

1000 x 20ft - testing the waters 😬

1000 x 40ft (Weight PR, Distance/Rep PR)

 

 

Overall pretty happy, going to make some changes and go forward!

  • Like 1
Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Unfortunately, your content contains terms that we do not allow. Please edit your content to remove the highlighted words below.
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

  • Recently Browsing   0 members

    • No registered users viewing this page.
×
×
  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.