MattM Posted October 23, 2020 Author Share Posted October 23, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 25, 2020 Author Share Posted October 25, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 28, 2020 Author Share Posted October 28, 2020 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 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 28, 2020 Author Share Posted October 28, 2020 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 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 2, 2020 Author Share Posted November 2, 2020 (edited) 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 November 2, 2020 by MattM 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 2, 2020 Author Share Posted November 2, 2020 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 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 5, 2020 Author Share Posted November 5, 2020 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 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 11, 2020 Author Share Posted November 11, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 11, 2020 Author Share Posted November 11, 2020 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! 1 Quote Link to comment Share on other sites More sharing options...
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