MattM Posted November 6, 2016 Author Share Posted November 6, 2016 On 11/4/2016 at 9:06 AM, EricMilfeld said: Giant PR! Blacking out on DB Bench... I can't imagine a worse lift to do so. Glad you didn't! The only worse one would be Barbell Bench Press! Haha! Saturday 11/5/16 Single Leg Deadlift 45 x 10 x 2 Atlas Stones (no tacky) 120 x 3 @ 58" Single Motion 150 x 2 @ 58" Single Motion 185 x 2 @ 58" Single Motion 200 x 2 @ 58" Single Motion 220 x 2 @ 54" Single Motion 240 x 2 @ 50" Single Motion 280 x 1 @ 48" Single Motion 310 x 1 @ 42" Single Motion 200,220,240,280,310 Series @ 58,54,50,48,42" Single Motion x 2 13" Axle DL warmup to 355 no straps DO 355 x 1 x 5 Corner Hangs (trying to hang from a square squat rack top) BW x 90 seconds -not to failure Keg, Keg, Sandbag Medley 100, 145, 150 Keg, Keg, Sandbag x 60ft each Stretching 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 8, 2016 Author Share Posted November 8, 2016 Monday 11/7/16 Axle Clean & Press (clean each rep) 35 x 3 85 x 3 125 x 2 150 x 2 x 8 Low Row Machine 90 x 5 180 x 4 270 x 3 360 x 8 x 3 Band Pullapart Orange x 20 x 3 EZ Bar Curl 105 x 15 x 3 Reverse Wrist Curl 70 x 55, 35, 35 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 9, 2016 Author Share Posted November 9, 2016 Tuesday 11/8/16 The night before this workout my hips were so tight that I could barely sleep! That's never happened before, so I started psoas stretches as often as I could remember to. Front Squat up to 385, just not feeling like a good day for these Yoke Carry 30ft runs up to 555, hips were feeling weird so called this Sandbag Carry 220 x 200ft - was putting equipment away, decided to do a few extra feet Prowler Sled (on astroturf w/rubber bits in it, total sled weight recorded) 225 x 60ft 325 x 60ft 405 x 60ft 505 x 60ft -last set was basically a max 3ft push at a time, on the turf it was heavy as hell and feet were constantly slipping... but I liked it Belt Squat Machine 50 x 5 90 x 4 140 x 3 180 x 20, 17 (Rep PR, Volume PR) -my glutes were on fire from these! Overall turned a shitty workout into something that I felt was productive. Hips and back are feeling better today, I just don't think that I was recovered from stones and the last few weeks in general. 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 12, 2016 Author Share Posted November 12, 2016 Thursday 11/10/16 DB Bench Press 20 x 10 40 x 8 60 x 5 80 x 3 95 x 15 x 3 Single Leg Deadlift 135 x 5 x 2 Barbell Shrugs 385 x 55 x 2 Snatch Grip Deadlift 135 x 5 155 x 5 175 x 5 195 x 5 225 x 3 245 x 3 335 x 3 x 3 Dumbbell Shrugs (no straps, 60 sec rest) 80 x 30 seconds x 5 Corner Hangs BW x 15 sec x 3 -these were hard after the shrugs got my grip 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 12, 2016 Author Share Posted November 12, 2016 Saturday 11/12/16 Axle Clean & Strict Press (clean once, press for reps) 35 x 5 55 x 5 85 x 3 125 x 1 150 x 6 175 x 5 190 x 2 x 3 205 x 2 x 2 Overhead Squat 45 x 5 95 x 3 135 x 1 185 x 1 205 x 5 (Rep PR, techincally) EZ Bar Curl 110 x 15 x 2 110 x 12 x 2 Band Triceps Extension Blue x 12-20 x 4 Seated DB External Rotation 25 x 20,12,10,8 Plate Carry 180 x 630ft 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 15, 2016 Author Share Posted November 15, 2016 Monday 11/14/16 Narrow Grip Rack Bench Press (about a 3/4 board) 135 x 5 185 x 5 225 x 3 285 x 5 x 3 Unilateral Hamstring Curl 50 x 15 x 2 Back Squat 135 x 2 225 x 2 315 x 2 340 x 2 360 x 2 385 x 2 405 x 2 430 x 2 450 x 2 475 x 2 Plank BW x 60 sec x 2 Single Leg Calf Raise BW x 20,18 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 16, 2016 Author Share Posted November 16, 2016 Tuesday 11/15/16 WORKOUT 4 PART A Wide Grip Pullup (going for height) BW x 6 x 2 Chinup BW x 6 x 2 Wide Grip Pulldown (chest to bar) 170 x 12 170 x 8 Chinup Grip Pulldown (chest to bar) 170 x 8 150 x 12 Concentration Curl 25 x 13,12,11,10 Scapular Retraction w/cable rope 60 x 30 sec x 4 Dumbbell Hammer Curl 55 x 10 x 3 55 x 5 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 16, 2016 Author Share Posted November 16, 2016 Wednesday 11/16/16 WORKOUT 4 PART B Log Press w/chains (100lbs chain at top) 120+Chains x 3 130+Chains x 3 140+Chains x 3 150+Chains x 3 160+Chains x 3 170+Chains x 3 Reverse Grip Unilateral Triceps Extension (held at lockout for a sec) 50 x 15 x 2 50 x 12,8 Belt Squat 50 x 3 90 x 3 140 x 3 180 x 3 210 x 4 x 3 Suitcase Farmers Carry 165 x 60ft L&R 175 x 60ft L&R 185 x 60ft L&R 200 x 60ft L&R 30 min walking 7.5% 2.5mph 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 19, 2016 Author Share Posted November 19, 2016 Friday 11/18/16 Dumbbell Bench Press 100 x 12 x 3 -focused on holding lockout for a second Single Leg Deadlift 155 x 5 L&R BB Shrugs (straps) 475 x 60 sec x 2 -ended up holding the weight for the last 20 seconds of the second set, couldn't shrug any more haha 13" Axle Deadlift (straps) 505 x 3 x 3 Dumbbell Shrugs (no straps) 85 x 30 sec x 3 -1 min rest Prowler Push (on gym carpet) 705 x 60ft -was moving pretty quick, surprisingly 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 19, 2016 Author Share Posted November 19, 2016 Saturday 11/19/16 Axle Clean & Strict Press (clean once) 35 x 5 65 x 3 95 x 3 125 x 2 150 x 6 175 x 5 190 x 2 x 2 205 x 2 x 2 215 x 2 x 2 Overhead Squat 45 x 3 95 x 2 135 x 1 175 x 2 185 x 2 195 x 2 EZ Bar Curl 65 x 5 115 x 15 x 2 115 x 12 Band Triceps Extension Blue x reps x 3 Dumbbell Seated External Rotation 30 x 15,10,10 Yoke 195 x 60ft 285 x 60ft 375 x 60ft 465 x 60ft 555 x 60ft 195 x 60ft -kept it fast, making sure to keep yoke in the training while I take some time off from straight events and work on static lifts. I'm moving to a lower bar position like I used to do as well. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 22, 2016 Author Share Posted November 22, 2016 Monday 11/21/16 Close Grip Rack Bench Press (3 board) 45 x 5 95 x 5 135 x 5 185 x 3 225 x 3 295 x 5 x 3 Unilateral Leg Curl 55 x 10 x 2 Back Squat 135 x 5 225 x 3 315 x 2 385 x 2 410 x 2 435 x 2 455 x 2 475 x 2 455 x 2 435 x 2 410 x 2 385 x 2 Unilateral Calf Raise (using leg press) 200 x 10 x 3 Plank/Side Plank L&R BW+25, BW, BW all 60 seconds 2 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted November 22, 2016 Share Posted November 22, 2016 Oooh look at this log, I'm going to have to follow this Congrats on getting the Arnold invite, Matt!! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 22, 2016 Author Share Posted November 22, 2016 38 minutes ago, strongman1 said: Oooh look at this log, I'm going to have to follow this Congrats on getting the Arnold invite, Matt!! The feeling's mutual haha! And thank you, time to do what I should have done at Nats! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 22, 2016 Author Share Posted November 22, 2016 Tuesday 11/22/16 Wide Grip Cable Pulldown (chest to bar) 100 x 5 150 x 5 200 x 3 220 x 12 x 3 Chinup Grip Cable Pulldown (chest to bar) 100 x 5 150 x 3 180 x 12 x 3 -kind of a stretch for the wrist to do this but that probably means I should do more of them Arnold/Bodybuilder Pump Curl 30 x 15,13,12 -yes....Yes,,, YES.... all done, g'night Cable Scapular Retraction w/rope handle (30 second breaks) 85 x 30 seconds x 5 DB Hammer Curl 60 x 10 x 3 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 23, 2016 Author Share Posted November 23, 2016 Wednesday 11/14/16 Log Press w/chains (~100lbs chain weight at top) 120+chains x 3 130+chains x 3 140+chains x 3 150+chains x 3 160+chains x 3 170+chains x 3 Belt Squat 90 x 3 140 x 3 180 x 3 230 x 4 x 3 Unilateral Reverse Grip Triceps Extension w/hold @ lockout 55 x 15 x 3 Yoke Hold (beltless) 195 x Pick 375 x Pick 555 x Pick 735 x Pick 825 x 30 seconds -this was pretty easy today 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 26, 2016 Author Share Posted November 26, 2016 Friday 11/25/16 Dumbbell Bench Press 25 x 12 50 x 10 75 x 8 105 x 10 x 3 -super easy today Single Leg Deadlift 45 x 5 135 x 3 185 x 5 L&R Barbell Shrugs (pick just below knee, straps, belt) 315 x pick 475 x 30 seconds x 2 13" Axle Deadlift (straps, belt) 125 x 1 215 x 1 305 x 1 395 x 1 485 x 1 560 x 3 x 3 Dumbbell Shrugs (no straps, 60 seconds rest) 90 x 30 seconds x 3 Prowler Push 135 x 60ft x 6 -done for max speed 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 26, 2016 Author Share Posted November 26, 2016 Saturday 11/26/16 Axle Clean & Strict Press 35 x 5 65 x 5 95 x 3 125 x 1 150 x 6 175 x 5 200 x 2 x 2 210 x 2 x 2 195 x 2 x 2 225 x 2 x 2 -again very easy Overhead Squat 45 x 5 95 x 3 135 x 1 175 x 1 200 x 3 x 2 Band Triceps Extension Blue x 1 min x 2 Atlas Stones 120 x 2 150 x 2 185 x 2 200 x 1 220 x 1 -just doing demos, all single motion to 54" EZ Bar Curl 120 x 15 x 2 Plate Carry 180 x 600ft External Rotations 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 29, 2016 Author Share Posted November 29, 2016 Monday 11/28/16 3-Board Narrow Grip Bench Press 45 x 5 135 x 5 225 x 5 265 x 1 305 x 5 x 3 Unilateral Hamstring Curl 40 x 15 x 2 Squat 135 x 4 225 x 4 315 x 2 365 x 1 425 x 2 440 x 2 455 x 2 470 x 2 485 x 2 500 x 2 515 x 2 500 x 2 485 x 2 470 x 2 455 x 2 440 x 2 425 x 2 Plank/Side Plank BW+35, BW Left, BW Right x 60 seconds all Seated Calf Raise 180 x 12 -some single leg standing calf raises in there as well 1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted November 29, 2016 Share Posted November 29, 2016 That's a lot of squatting. I see you're still getting some calf work in too 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 1, 2016 Author Share Posted December 1, 2016 Despite tearing both calves I still want to enlarge what's left Wednesday - had to do a crappy workout at LA fitness Neutral Grip Pullup BW x 20 BW x 15 Band Pullapart Blue x 30 sec x 3 Wide Grip Lat Pulldown 210 x 10 x 3 Dumbbell Hammer Curl 60 x 6 x 4 Thursday 11/30/16 Log Push Press w/chain (100lbs or so chain at top) 120+chain x 3 150+chain x 3 170+chain x 3 x 6 -shoulders felt cooked, kind of bordering on overtraining Belt Squat 50 x 3 90 x 3 140 x 3 180 x 3 250 x 3 x 3 -happy with this, legs were still very very sore from squats Side Bend 44 x 60 sec x 2 left and right 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 1, 2016 Share Posted December 1, 2016 Great work on Thursday, December 1 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 7, 2016 Author Share Posted December 7, 2016 Friday 12/2/16 Seated bike 30 min external & internal rotations Saturday 12/3/16 Dumbbell Bench Press 100 x 15 x 3 Single Leg Deadlift 185 x 5 13" Axle Deadlift 125 x 3 215 x 3 305 x 2 395 x 2 485 x 1 535 x 1 600 x 5 -a little tough on my low back but not a max effort set. Used my new Cerberus axle straps for the pull, they were very nice! Dumbbell Shrug (no straps) 85 x 30 sec x 5 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 7, 2016 Author Share Posted December 7, 2016 (edited) Monday 12/5/16 Axle Clean & Press (clean once press for reps) 35 x 5 65 x 4 95 x 3 125 x 2 155 x 1 185 x 1 215 x 1 245 x 11 -down command each rep, cleaned a second time to try to get another rep in 60 sec but missed 12th rep. EZ Bar Curl 105 x 15,10 -wasn't feeling awesome so called these Keg Clean & Press 100 x 1 x 3 145 x 1 x 3 200 x 1 x 3 Wide Grip Pulldown (chest to bar) 210 x 10 x 2 Chin Grip Pulldown (chest to bar) 180 x 10 x 2 Band Pushdown Blue x 20 x 4 Band External Rotation 20 x 2 internal 20 x 2 external Edited December 7, 2016 by MattM Numerical error 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 10, 2016 Author Share Posted December 10, 2016 Wednesday 12/7/16 Keg Carry 100 x 3 picks 145 x 2 picks 200 x 1 pick 200 x 60ft x 3 Yoke Carry 330 x 60ft 440 x 60ft 550 x 60ft Yoke Hold 730 x pick 840 x 30 sec hold Belt Squat 90 x 5 180 x 3 220 x 4 x 3 Plank, Side Plank L&R -60 seconds each Seated Calf/Standing Calf Work -1 set each Quote Link to comment Share on other sites More sharing options...
MattM Posted December 10, 2016 Author Share Posted December 10, 2016 (edited) Friday 12/9/16 Dumbbell Bench Press 20 x 15 50 x 10 70 x 8 90 x 5 105 x 3 125 x 17 (Rep PR) 13" Axle Deadlift 245 x 3 335 x 3 425 x 3 515 x 1 620 x 3 515 x 12 -pretty easy rep set, didn't push it Single Leg Deadlift 185 x 5 L&R Dumbbell Shrug 90 x 30 seconds x 3 Edited December 10, 2016 by MattM 2 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.