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Moeller Vs. Weights


MattM

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Monday 1/16/17

Squat

45 x 5

135 x 3

225 x 2

315 x 1

335 x 2

360 x 2

380 x 2

405 x 2

425 x 2

450 x 2

470 x 2

495 x 2

 

Wide Grip Pulldown (chest to bar)

235 x 12 x 4

 

Chin Grip Pulldown (chest to bar)

4 sets of 8, from 180 to 140

 

Cable Rope Scapular Retractions

60 x 30 seconds x 5

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Wednesday 1/18/17

Keg Press

100 x 3

145 x 2

200 x 1

225 x 1

 

Keg Carry & Clean

225 x 80ft + 1 clean every 20ft (so 4 total cleans)

225 x 20ft + 1 clean

-gassed on this, was planning on getting all 5 20ft carries and cleans done in one go but that didn't happen.  I'll give it another run next wed.

 

Yoke Carry

330 x 20ft

430 x 20ft

490 x 20ft

550 x 60ft

885 x 30 second hold (beltless)

 

Belt Squat

230 x 4 x 3

 

Plank/Side Plank

BW+10 x 60 seconds each way

 

Seated Calf & Standing Calf Raises (1 set each)

 

 

 

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Friday 1/20/17

Dumbbell Bench Press

25 x 15

50 x 10

75 x 5

95 x 3

110 x 12 x 3

-had to use straps to link 10lb dumbbells to 100lb dumbbells to make 110 per hand, felt harder than straight 110s

 

13" Axle Deadlift

115 x 3

205 x 3

295 x 1

385 x 1

475 x 1

530 x 14

 

EZ Bar Curls

85 x 15 x 3

 

Dumbbell Shrugs (60 seconds rest)

95 x 30 seconds x 3

 

Single Leg Deadlift

135 x 2

205 x 5 per leg

 

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Saturday 1/21/17

Axle Clean & Press (clean once, press for reps)

35 x 5

65 x 3

95 x 1

125 x 1

155 x 1

185 x 1

215 x 1

235 x 14

 

Axle Press Grip OH Squat

140 x 3

145 x 3

150 x 3

 

Axle Narrow Grip Floor Press off Blocks

up to 275 x 3, but wasn't feeling it

 

Axle Hold (working on keeping tight)

300 x 60 seconds

 

Dumbbell Seated External Rotations

30 x 10 x 3

 

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Monday 

Squat

405 x 2

430 x 2

450 x 2

475 x 2

495 x 2

475 x 2

450 x 2

430 x 2

405 x 2

 

Chinups

BW x 50 total in 3 sets

 

Wide Grip Pulldown

-3 sets

 

Scapular Retractions

-3 sets

 

Rope Hammer Curls

-3 sets

 

Wednesday

Yoke Carry

up to 780 x 40ft x 3

-dropped on the way to 60 so did volume with 780, legs were sore from squats so I'm making some changes to fix this

 

Keg Carry & Press

225 x 20ft+press x 3

225 x 3 press

 

 

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This week's main work:

Dumbbell Bench Press

115 x 10 x 3

 

Biceps Curl

90 x 15 x 2

 

Dead Hang Chinup

BW x reps x 2

 

Single Arm Hangs

-misc times

 

Axle Clean & Press

up to 195 x 3 x 3

 

Belt Squat

225, 235, 245, 255, 265, 270, 265, 255, 245, 235, 225 all for doubles

 

Keg Carry/Press

200 x Full medley with 2 extra presses at the end for a total of 5 reps clean & press

-misc work up to ~contest weight with different technique

 

Yoke Carry

330 x 80ft 

900 x 30 second beltless hold

 

Medicine Ball Forward Pass (on knees)

-furthest throw with ten lb ball was 66ft 6 inches

 

Misc Cardio

 

 

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Thursday 2/3/17

Dumbbell Bench Press

30 x 20

55 x 10

80 x 6

115 x 12 x 3

-very easy today

 

13" Axle Deadlift (stop and go, straps)

235 x 2

325 x 2

415 x 2

505 x 1

565 x 13

-another easy lift

 

EZ Bar Curls

65 x 5

95 x 15 x 2

95 x 12 x 2

 

Single Leg Deadlift

135 x 1

185 x 1

245 x 5 L&R

-balance was good today

 

Single Arm Hang (no support from off hand)

BW+10 x 10 seconds

BW+25 x 10 seconds

BW x 20 seconds L&R

-going to try this out instead of farmers holds to keep grip intact

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Saturday 2/4/17

Axle Clean & Press (clean once, press for reps)

35 x 5

65 x 3

95 x 1

125 x 1

155 x 1

185 x 1

215 x 1

250 x 13 (Rep PR)

 

Rack Overhead Lockouts

125 x 5

215 x 3

305 x 3 x 3

 

Axle Holds (on chest, while in press position)

320 x 60 seconds

 

Atlas Stones

120 x 3 to 54"

150 x 2 to 54"

180 x shoulder

220 x shoulder

-wasn't feeling it

 

Belt Squat Machine

280 x 5

 

Lat Pulldown (wide grip chest to bar)

130 x 5

190 x 3

250 x 10 x 2

 

 

Edited by MattM
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Yes, very stout pressing!

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Thanks Gents!  I appreciate it! :)

Wednesday 2/7/17

Keg Carry/Press

100 x 3 Press+pick

145 x 2 Press+pick

200 x 1 Press+pick

225 x 1 Press+pick

225 x 60ft w/Press every 20ft x 2

225 x 20ft w/Press x 2

 

Yoke Carry

330 x 20ft

420 x 20ft

510 x 20ft

580 x 60ft x 2

910 x 30 second beltless hold

 

Plank

-one set front and both sides w/45lb plate added x 60 seconds

 

Seated Calf/Standing Calf Work

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Thursday 2/9/17

13" Axle Deadlift

125 x 2

215 x 2

305 x 2

395 x 2

485 x 2

600 x 12 (Rep PR)

 

Dumbbell Bench Press

30 x 15

60 x 10

90 x 5

120 x 10 x 3

 

EZ Bar Curl

105 x 15 x 3

 

Single Leg DL

-up to 225, wasn't feeling it

 

Single Arm Hang

BW+35 x 10 sec x 2 (per arm)

BW x 30 sec (per arm)

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On 2/10/2017 at 10:07 AM, Shoggoth said:

Amaziballs 

 

22 hours ago, EricMilfeld said:

Wowee! Nice, Matt. 

I'm trying!  Wrapping up a my last heavy week of main event training so I've got to give it everything

 

Saturday 2/11/17

Axle Clean & Press (clean once, press for reps)

35 x 5

65 x 5

95 x 3

125 x 2

155 x 1

185 x 1

215 x 1

235 x 1

265 x 11 (Rep PR)

 

Axle Lockout (from rack)

-up to 315 x 3

 

Axle Hold (in rack position)

330 x 60 seconds

 

Belt Squat

90 x 3

180 x 3

230 x 3

270 x 3 x 3

 

Lat Pulldown

260 x 12

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Strong PR! You look ready!

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On February 13, 2017 at 6:38 PM, EricMilfeld said:

Strong PR! You look ready!

I'm faking it till I make it haha :ninja:!

 

Yoke Carry

330 x 20ft

420 x 20ft

510 x 20ft

600 x 20ft

690 x 20ft

800 x 20ft

800 x 40ft

800 x 65ft (Rep PR, Volume PR)

 

Prowler Push (slow steps, focusing on contracting glutes)

135 x 500 total ft

 

Attempted some Floyd Mayweather core work, and failed like 20 times... kinda counts right? 

Edited by MattM
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Thursday 2/16/17

Dumbbell Bench Press

30 x 10

60 x 8

90 x 5

120 x 12 x 3

 

13" Axle Deadlift (belt, straps, stop and go)

125 x 2

215 x 2

305 x 2

445 x 3 x 3

 

Single Arm Hang

BW+45 x 8-10 sec x 2 (didn't have anyone to count for me)

switch to 2 arm hang

BW+45 x 30 sec

 

EZ Bar Curl

25 x 20

115 x 22 (Rep PR)

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Saturday 2/18/17

Keg Carry & Press

100 x 3 press only

145 x 2 press only

200 x 1 x 2 press only

100 x 10ft carry

145 x 10ft carry

200 x 10ft carry

250 x 60ft/3 x 2 (Weight PR, Rep PR)

250 x 20ft/1 x 2 (Volume PR)

200 x 20ft/1 x 2

 

Wide Grip Lat Pulldown (chest to bar)

140 x 5

200 x 3

270 x 10

 

Belt Squat

90 x 3

140 x 2

180 x 2

230 x 1

270 x 1

300 x 3 (Weight PR, Rep PR, Volume PR)

 

 I made a training compilation video for the Arnold Amatuer World Strongman Championships 2017, the keg press carry & press clip is at the end of the video.  I made this because it has been an injury free prep, and I am coming into the contest the strongest I've ever been.  Whether I pull of a pro card or not I am very pleased with my work, and have a ton of people to thank for helping me out when I need it.  I'll be tapering everything these last two weeks, there won't be a ton of impressive work to log so here are the progress highlights in order from late december to now :sorcerer:

 

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Thanks Kelly!  I'll be giving it a VIGOROUS effort ;)

Couple small workout things worth mention...

Monday 2/20/17

Dumbbell Bench Press

25 x 12

50 x 10

75 x 8

100 x 5

125 x 20 (Rep PR)

 

13" Axle Deadlift

125 x 2

215 x 2

305 x 2

455 x 3 x 3

 

Axle Clean & Press

35 x 5

85 x 3

125 x 3 x 3

 

DO Hang from Bar

BW x 20 sec x 2

 

-cant remember anything else I did

 

Thursday 2/2317

Wide Grip Pulldown

-5 sets of 15 light

 

EZ Bar Curl

-5 sets of 15 light

 

Reverse Forearm Curls

-3 sets of 40 light

 

Light Triceps Extension

-3 sets of 15 light

 

Seated Barbell Lockouts

-3 sets of 5 light

 

Prowler/Yoke Medley

(330 x 60ft + 135 x 60ft) x 2

 

Belt Squats 

140 x 3 x 3

 

Plank + Side Plank

BW x 60 sec each

 

Seated Calf Raise + Single Leg Standing Calf Raises

180 x 20, BW x 20

 

 

 

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Saturday 2/25/17

Cable Row

100 x 60 sec

120 x 60 sec

 

Leg Press

200 x 60 sec

 

Rope Slams

-2 sets of 60 seconds

 

X-Band Walk

-2 sets of 60 sec

 

Plate Shrugs

-2 sets of 60 sec

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Sunday 2/26/2

EVENT CARDIO TRAINING (REPEATED 2x)

Keg Carry & Press 100 x 20ft+press x 3

-15 sec rest

Keg Clean & Press 100 x press x 3

-15 sec rest

Yoke Carry 195 x 60ft

-15 sec rest

13" Axle Deadlift 225 x 6

-15 sec rest

13" Axle Deadlift 225 x 6

-15 sec rest

Axle Clean & Press 125 x 5

-15 sec rest

Axle Clean & Press 125 x 5

 

Bodyweight Hang

BW x 20 sec

 

Belt Squat

90 x 3 x 3

 

Dumbbell Bench 

35 x 4 x 3

 

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  • 2 weeks later...

ARNOLD 2017 WRITE UP

Event 1: Keg Carry/Press medley

During warmups the 220 keg felt like a joke, very very light.  However at 250 at the start of the run I found that 30lbs made one hell of a difference and struggled with speed on the press portion of this event.  I pressed the keg a total of 5 times (3 for the run, 2 at the end) however one of my presses on the 40ft marker I anticipated the down command too soon and had to re-press the keg.  I am annoyed at my mistake but the run was a PR in every sense, though I had higher hopes for the event.  I need to continue to work on keg carry to make sure in future medley events I maintain or gain speed.

Event 2: Yoke Carry

I got a few decent warmups, one 40ft run with 220, one 40ft run with 510.  I was the most nervous about this event leading up to the contest, but the 760 x 60ft contest run went fine and I finished with a personal record time for that weight.  I probably could have put my foot on the gas a little more in retrospect but my goal was NO DROPS and I needed to reedem myself for my multiple drops at 700 at nationals earlier.  I wil continue to keep yoke training in my weekly work so that this weakness can turn into a strength over time.

Event 3: Axle Deadlift

Again, managed to sneak in a decent warmup at 330-360 and 550-560.  During warmups I felt my back a little and during the event my back had a small tweak at rep 7, so I managed to get a hitched 8th rep and time expired.  Very happy with this performance, weight announced was 640 but felt a tad heavier since they did not count the black metal spacers that held the weights in place before the bar's end cap.  I will be focusing on pulling from the floor with some secondary pulls from 13-18" to keep my upper back and hips developing/maintaing strength to ensure a strong lockout.

Event 4: Axle Clean & Press

Got a warmup in at 185, and "250".  "250" felt very easy, but when I got to my "285" if felt like 95% of my max.  Managed 1 sucessful rep, and two near reps.  I nearly blacked out on the rep after my 1st sucessfull press, and the event went downhill from there.  If I had clean every rep, I might have managed 2 or 3 but its water under the bridge and needless to say bilateral pressing remains my greatest focus in training so these events stop KILLING my placing.  I tied for 6th american competitor and 16/17th place overall out of the 30 or so athletes in the contest.

 

Edited by MattM
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Monday 3/6/17

Dumbbell Bench Press

30 x 10

60 x 8

90 x 5

110 x 15 x 3

 

Axle Deadlift (from floor, straps)

125 x 1 x 3

215 x 1 x 3

305 x 1 x 3

 

Reverse Hyper

50 x 15 x 3

 

Single Arm Hang

BW+30 x 8 sec x 2 (sets per hand)

BW+30 x 30 sec (both hands)

 

Tuesday 3/7/17

Axle Clean & Strict Press

35 x 2

65 x 2

95 x 2

125 x 2

160 x 6

185 x 5

200 x 2 x 3

215 x 2 x 5

 

Band Pullaparts

Orange x 20 x 3 (30 sec rest)

 

EZ Bar Curls

95 x 15 x 4

 

Seated DB External Rotation

25 x 15 x 4

 

Axle Wrist Roller

10 x 1 length up and down

 

Thursday 3/9/17

Back Squat

45 x 2

135 x 2

215 x 2

315 x 2

340 x 2

365 x 2

390 x 2

410 x 2

435 x 2

455 x 2

480 x 2

 

Wide Grip Pulldown (chest to bar)

220 x 10 x 4

 

Cable Rope Scapular Retraction

100 x 30 sec x 5 (30 sec rest)

 

Dumbbel Hammer Curl (both arms at once)

35 x 15

35 x 10 x 2

35 x 5

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