EricMilfeld Posted December 10, 2016 Share Posted December 10, 2016 Impressive dumbbell reps! And nice pulling, too! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 10, 2016 Author Share Posted December 10, 2016 5 hours ago, EricMilfeld said: Impressive dumbbell reps! And nice pulling, too! Thank you sir! Saturday 12/10/16 35 x 10 65 x 3 95 x 2 125 x 1 155 x 1 185 x 1 215 x 1 245 x 1 270 x 4 225 x 15 -all cleans DO, clean once press for reps. The clean was tough today because of axle deadlift last night I think Overhead Squat -up to 185, wasn't feeling these today EZ Bar Curl 65 x 5 120 x 12 x 3 Band Pushdown -3 sets for reps, 1 second hold at lockout Internal/External Rotations Quote Link to comment Share on other sites More sharing options...
MattM Posted December 15, 2016 Author Share Posted December 15, 2016 Monday 12/12/16 Narrow Grip Rack Bench Press (2/3 board height) 45 x 10 95 x 8 135 x 5 185 x 3 225 x 1 265 x 1 305 x 5 x 3 Squat 135 x 4 185 x 3 225 x 2 315 x 1 385 x 2 405 x 2 425 x 2 445 x 2 465 x 2 485 x 2 455 x 2 425 x 2 385 x 2 Wide Grip Lat Pulldown (chest to bar) 100 x 10 210 x 10 x 2 Chin Grip Lat Pulldown (chest to bar) 100 x 10 180 x 10 x 2 Cable Scapular Retractions 90 x 30 sec x 4 -30 sec rest 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 15, 2016 Author Share Posted December 15, 2016 Wednesday 12/14/16 Yoke Carry 330 x 30ft 440 x 30ft 550 x 30ft 650 x 30ft 720 x 60ft -no drops 720 x pick x 10 Keg Carry & Press 100 x 20ft+press x 3 100 x 20ft+press x 3 145 x press x 2 200 x press x 1 200 x press x 1 Belt Squat 90 x 3 140 x 2 190 x 1 240 x 4 x 3 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 18, 2016 Author Share Posted December 18, 2016 Saturday 12/16/16 Worked out with Drew today in his garage Deadlift 135 x 4 225 x 3 315 x 2 405 x 2 495 x 1 550 x 1 -planing to deload from 13" pulls and went easier today at normal bar height Dumbbell Bench Press 20 x 20 50 x 10 70 x 8 90 x 5 110 x 10 x 3 Wide Grip Cable Row ? x 12 x 5 -was on a weight stack, I just rowed what Drew did and matched reps Dumbbell Shrugs 90 x 30 seconds x 3 -60 sec rest 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 18, 2016 Author Share Posted December 18, 2016 Saturday 12/17/12 Barbell Strict Press (deloading from most events this week) 45 x 20 75 x 3 105 x 2 135 x 1 175 x 1 x 8 Dumbbell Strict Press -up to 75, but shoulders weren't feeling it so stopped Overhead Squat 45 x 3 75 x 2 105 x 1 135 x 1 175 x 1 210 x 3 x 2 Incline Machine Press ? x 10 x 3 -mid stack, went explosive Rear Delt Machine 3/4 stack x 22 reps Triceps & Biceps Cable -3 sets of 20-25 reps, all sets unilateral External Rotations 20 x 20 x 3 L&R 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 20, 2016 Author Share Posted December 20, 2016 Monday 12/19/2016 Narrow Grip Bench Press 45 x 20 95 x 10 135 x 8 185 x 5 225 x 3 275 x 1 315 x 5 x 2 Squat 135 x 4 225 x 3 315 x 2 365 x 1 405 x 1 435 x 2 450 x 2 465 x 2 480 x 2 495 x 2 510 x 2 525 x 2 510 x 2 495 x 2 480 x 2 465 x 2 450 x 2 435 x 2 Lat Pulldown (wide grip, chest to bar) 100 x 10 220 x 10 295 x 6 -switch to chin grip, chest to bar 100 x 10 220 x 10 x 2 Scapular Retractions w/rope handle 47.5 x 30 seconds x 3 w/30 sec rest 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 23, 2016 Author Share Posted December 23, 2016 Wednesday 12/21/16 Atlas Stones (spray tack only) 120 x 3 single motion @ 52" 150 x 3 single motion @ 52" 185 x 2 single motion @ 52" 200 x 1 single motion @ 52" 220 x 1 single motion @ 52" 240 x 1 single motion @ 52" 280 x 1 single motion @ 52" 310 x 1 single motion @ 52" 335 x 1 @ 52" (had to go to lap for a brief moment to re grip) -I am happy with this, but was very sore from squats on monday. I am confidant that the 20" 355 stone at southside will be doable in the near future, or at least 335 single motion Yoke Hold (beltless) 330 x 80ft 510 x pick 690 x pick 855 x 30 seconds Belt Squats 90 x 3 180 x 3 260 x 3 x 3 -these were tough, legs were tired Plank - BW+25 x 60 sec Side Plank L&R - BW+25 x 60 sec Calf Work (one set seated, one standing) 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 24, 2016 Author Share Posted December 24, 2016 Friday 12/24/16 A frozen workout with Drew! Dumbbell Bench Press 20 x 20 50 x 10 70 x 8 90 x 5 110 x 12 x 3 Single Leg Deadlift 225 x 5 L&R 13" Axle Deadlift (was a little out of the groove today) 135 x 5 225 x 3 315 x 1 405 x 1 515 x 1 640 x 2 545 x 9 Dumbbell Shrug (no straps) 100 x 30 seconds x 3 -on min rest Quote Link to comment Share on other sites More sharing options...
MattM Posted December 24, 2016 Author Share Posted December 24, 2016 (edited) Made a video about nationals training, with the comp vids at the end. It's still hard to watch for me because 9th isn't what I came there for, but it's cool to see all the training and the progression Edited January 12, 2017 by MattM 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 25, 2016 Author Share Posted December 25, 2016 Saturday 12/24/16 Axle Clean & Press 25 x 10 55 x 4 85 x 3 115 x 2 145 x 1 175 x 1 205 x 1 235 x 1 255 x 1 280 x 3 (Rep PR) 240 x 11 -could have pushed 280 for a few more reps I believe, happy with this Overhead Squat Singles up to 195, wasn't feeling too good so I called it EZ Bar Curl 130 x 8, 8, 5, 1 Reverse Cable Pushdown 35 x 15 40 x 15 45 x 15 50 x 15 Seated External Rotations 25 x 6 x 4 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 27, 2016 Author Share Posted December 27, 2016 Monday 12/26/16 Narrow Grip Bench Press 45 x 20 95 x 10 135 x 8 185 x 5 225 x 3 275 x 1 325 x 5 x 2 -possible rep pr and volume pr... second time benching the bar with any grip through a full range of motion in about a year or two I think Squat 45 x 5 135 x 4 225 x 3 315 x 2 365 x1 405 x 1 455 x 1 495 x 1 535 x 1 555 x 4 (Rep PR) Lat Pulldown (chest to bar) 295 x 6 x 2 (wide grip) 235 x 10 x 2 (chin grip) Scapular Retractions 50 x 30 sec x 3 (30 sec rest) 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 29, 2016 Author Share Posted December 29, 2016 Wednesday 12/28/16 Keg Carry & Press 100 x clean x 5 100 x 20ft carry+press x 3 (consecutive) 145 x 20ft carry+press x 3 (consecutive) 200 x 20ft carry+press x 3 (consecutive) -this bothered my elbows a bit, probably am going to back off pressing until my axle press workout comes along... we will see Yoke Carry/Hold 330 x 80ft 450 x 80ft 580 x 80ft 710 x pick 865 x pick & 30 second hold Belt Squat 90 x 3 180 x 2 260 x 3 x 3 Plank/Side Plank BW+35 L&R, BW+35 regular plank x 60 seconds all Seated Calf/Standing Calf -one set each 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 31, 2016 Author Share Posted December 31, 2016 Friday 12/30/16 13" Axle Deadlift 125 x 3 215 x 3 305 x 2 395 x 2 485 x 1 575 x 1 665 x 2 575 x 8 -very easy set of 8, could have done 3 or 4 more with out too much strain Single Leg Deadlift 135 x 1 185 x 1 225 x 1 245 x 5 L&R Dumbbell Shrug (no straps, strict) 105 x 30 seconds x 3 -one min rest Light Dumbbell Benching 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 1, 2017 Author Share Posted January 1, 2017 Saturday 12/31/16 Axle Clean & Press 25 x 10 55 x 4 85 x 3 115 x 2 145 x 1 175 x 1 205 x 1 235 x 1 265 x 1 295 x 3 (Rep PR) 255 x 9 -triceps weren't feeling the best for this lift but I still got my planned reps today and at the end of the day this is a PR for me Axle Hold 275 x 60 seconds -worked on holding bar in rack position and getting good breaths while staying in a position I could press from Axle Curls -reverse for 50 total reps -regular for 75 total reps Misc. Arm/Forearm Work 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 4, 2017 Author Share Posted January 4, 2017 Monday 1/2/17 Back Squat 45 x 10 95 x 5 135 x 4 185 x 3 225 x 2 275 x 1 335 x 1 385 x 1 425 x 1 475 x 1 515 x 3 x 4 Wide Grip Lat Pulldown (chest to bar) -pyramid up to a tough set of 12 Chin Grip Lat Pulldown (chest to bar) -pyramid up to a tough set of 12 Scapular Retractions (30 seconds rest) 55 x 30 seconds x 5 Narrow Grip 4-Board Press 135 x 25 x 2 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 5, 2017 Author Share Posted January 5, 2017 Wednesday1/4/17 Yoke Carry 330 x 80ft 430 x 30ft 510 x 30ft 610 x 20ft 690 x 20ft 760 x 60ft no drops 760 x pick x 12 Belt Squat 90 x 3 180 x 3 255 x 3 x 4 Plank/Side Plank L&R BW+45 x 60 seconds x all Calf Work 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 10, 2017 Author Share Posted January 10, 2017 (edited) Friday 1/6/17 Dumbbell Bench Press 115 x 15 x 3 Cable Row 190 x 25 200 x 12 210 x 12 Single Leg Deadlift 45 x 5 95 x 3 135 x 1 185 x 1 225 x 1 275 x 1R, 2L (Weight PR) Dumbbell Shrugs 105 x 55 Biceps Cable Curl 35 x 12 x 3 Edited January 10, 2017 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted January 10, 2017 Author Share Posted January 10, 2017 (edited) Saturday 1/7/17 13" Axle Deadlift 125 x 5 215 x 3 305 x 3 415 x 3 x 3 Axle Clean & Press 35 x 5 65 x 3 95 x 3 125 x 1 155 x 1 185 x 3 x 3 Overhead Squat 45 x 5 95 x 3 135 x 1 185 x 1 -didn't feel comfortable so called it on these Atlas Stones 310 x 54" 240 x 48" -no warmup or tacky, just doing a demo Edited January 10, 2017 by MattM 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 10, 2017 Author Share Posted January 10, 2017 Monday 1/10/17 Squat 135 x 5 225 x 3 315 x 1 365 x 1 405 x 1 455 x 1 495 x 1 545 x 1 585 x 3 (Rep PR) Neutral Grip Pullup BW x 20,19,10 Scapular Retraction w/Cable Rope 62.5 x 30 sec x 3 Cable Rope Curls 50 reps 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 10, 2017 Share Posted January 10, 2017 Nice squatting dude! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 12, 2017 Author Share Posted January 12, 2017 (edited) Thanks guys! Wednesday 1/11/17 Atlas Stones 120 x 54" x 3 150 x 54" x 3 185 x 54" x 3 -wasn't feeling stones today, and did a 20" diameter stone earlier in the week so moved on Yoke Hold 330 x 60ft x 2 510 x pick (beltless) 690 x pick (beltless) 875 x 30 second hold (beltless) Belt Squat 90 x 3 180 x 2 230 x 1 280 x 5 (Rep PR, Weight PR) Plank/Side Plank BW+45 x 60 seconds all Calf Work Axle Wrist Roller 10lbs x 5 times before failure Edited January 12, 2017 by MattM 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 13, 2017 Author Share Posted January 13, 2017 Monday 1/13/17 Dumbbell Bench Press 25 x 20 50 x 10 80 x 8 105 x 15 x 3 13" Axle Deadlift 125 x 3 215 x 3 305 x 3 395 x 2 485 x 1 610 x 8 (Rep PR) Single Leg Deadlift 185 x 5 L&R EZ Bar Curl 80 x 15 x 4 Dumbbell Shrug (strapless, 60 seconds rest) 90 x 30 seconds x 5 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 13, 2017 Share Posted January 13, 2017 Nice PR! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 14, 2017 Author Share Posted January 14, 2017 21 hours ago, Shoggoth said: Nice PR! Thanks Man! I kind of did a 6 week peak to test out how I would feel if I ran it again up to the Arnold Axle Clean & Press 35 x 5 65 x 3 95 x 2 125 x 1 155 x 1 185 x 1 215 x 1 245 x 1 270 x 8 -was hoping for 9 here but slept about 2 or 3 hours last night so perhaps that was the difference Press Grip Axle Overhead Squat 35 x 2 85 x 2 135 x 2 Axle Hold (held in rack position, focusing on staying tight and keeping in a position I could press in) 290 x 60 seconds Narrow Grip Axle Floor Press Off Blocks (roughly 4 or 5 board level) 125 x 5 215 x 3 245 x 5 265 x 5 275 x 5 Dumbbell Seated External Rotations 25 x 15, 10, 10, 10 1 Quote Link to comment Share on other sites More sharing options...
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