Moeller Vs. Weights

[MattM]

Monday 11/9/15

WORKOUT

Overhead Squat

45 x 5

95 x 3

135 x 5 x 2

Squat

225 x 2

315 x 1

365 x 1

435 x 5 x 5 (Volume PR)

Speed Squat (limited rest to 60 seconds)

330 x 4 x 7 (Volume PR)

-holy hell I almost died haha

Pause Squat (one second pause at the bottom of each rep)

365 x 3 x 2

Single Leg Hamstring Curl (standing, done with reverse hyper)

75 x 15 x 2

[dpc]

Ever mess around with 5 second pause squats? I remember seeing a video of Chris Duffin doing them and he swore by them. I remember I once did it with plates on the bar and at about second 3 I felt like my hamstrings were ripping out.

[MattM]

I have once or twice when John Schuna was still in Fargo, but not since then! And after the 5x5 and speed squats I don't know if I would be able to stop my self from vomiting all over the floor staying down that long lol

[MattM]

Tuesday 11/10/15

WORKOUT

Shoulder Series (I's T's Y's)

Dumbbell Pullover (stretch on second at the bottom of each rep)

50 x 10 x 1

Dumbbell Bench Press

110 x 6 x 3

110 x 4

Incline Dumbbell Row

110 x 12 x 2

110 x 8 x 2

Unilateral Dumbbell Bench Press

100 x 6 x 2

Weighted Chinup

BW+35 x 6 x 4

Dead Bench Press off Rack

255 x 1 x 6 (limited rest to a min)

Unilateral Rear Delt Raise

45 x 15,12

Dumbbell Chest Flye

45 x 12 x 3

Dumbbell Seated External Rotations

25 x 15 x 2

[MattM]

Thursday 11/12/15

WORKOUT

Single Leg Deadlift

45 x 5

135 x 3

185 x 5 x 2

Rack Pull (above knee)

225 x 1

315 x 1

405 x 1

495 x 1

635 x 5

Deadlift (straps, touch & go)

225 x 1

365 x 1

450 x 5 x 5 (Volume PR)

Wide Grip Pendlay Row

135 x 3

185 x 1

225 x 15 x 2

Banded Defecit Deadlift (thick band wrapped twice around bar, lifted off of 35lb bumpers)

275 x 1

375 x 1 x 6 (60 seconds between sets)

[MattM]

Saturday 11/14/15

WORKOUT

Barbell Pullover

45 x 8 x 2

Overhead Rack Press (starting at mid/low forehead)

135 x 5

155 x 3

185 x 1

205 x 1

225 x 10,8

Weighted Wide Grip Pullups

BW+40 x 3

BW+25 x 5 x 2

Incline Dumbbell Press

70 x 10

80 x 8

90 x 6

95 x 5

Seated Row

195 x 12 x 2

Seated Incline Curls

40 x 18

Dumbbell Front Raise (to above head)

45 x 6 x 2

Farmers Handle Shrug

200 x 30 seconds x 2

Upright Row

90 x 12 x 2

[MattM]

Monday 11/16/15

WORKOUT

Overhead Squat

45 x 5

95 x 3

135 x 5 x 2

Squat

225 x 3

315 x 2

405 x 1

455 x 4 x 4 (Volume PR)

335 x 4 x 8 (60 seconds rest between sets)(Volume PR)

Pause Squat (one second in the hole)

405 x 3 x 2

Single Leg Hamstring Curl (using reverse hyper)

85 x 15, 12

Also, 30 min ruck walk on sunday along with 15 minutes on the treadmill then and today

Edited November 17, 2015 by MattM

[MattM]

Tuesday 11/17/15

WORKOUT

Shoulder Series (Is Ts Ys)

Dumbbell Pullover (stretching at bottom)

50 x 10

Dumbbell Bench Press

115 x 6 x 3

115 x 5

Incline Dumbbell Row (60 seconds rest between sets)

120 x 12 x 2

120 x 8,6

Unilateral Dumbbell Bench Press

115 x 4,2

Weighted Chinup

BW+45 x 6 x 4

Dead Bench Press Off Rack (60 seconds rest between sets)

270 x 1 x 6

Unilateral Rear Delt Raise

50 x 15,13

Dumbbell Chest Flye

45 x 13 x 3

Seated DB External Rotation

30 x 15 x 2

[MattM]

Thursday 11/19/15

WORKOUT

Single Leg Deadlift

45 x 10

135 x 5

185 x 5 x 2

Rack Pull (above knees)

225 x 3

315 x 1

405 x 1

495 x 1

655 x 4

Deadlift (touch & go)

225 x 1

365 x 1

470 x 4 x 4

Wide Grip Pendlay Row

235 x 15 x 2

Banded Defecit Deadlift

295 x 1

385 x 1 x 6 (less than 60 seconds between pulls)

[MattM]

Saturday 11/21/15

WORKOUT

Barbell Pullover

45 x 8 x 2

Seated Rack Press (lower than normal, and seated which felt much harder)

45 x 3

95 x 2

135 x 1

185 x 1

205 x 1

235 x 1

185 x 8 x 2

Weighted Wide Grip Pullups

BW+30 x 5 x 2

BW+30 x 6

Incline Dumbbell Press (60 seconds rest)

80 x 10

90 x 8

100 x 6

105 x 4 (5th was sloppy)

Seated Cable Row

290 x 12 x 3

Incline Biceps Curl (simultaneous reps)

50 x 18

Unilateral Overhead DB Triceps Extension

50 x 11 L&R (left's form was worse)

25 x 6 x 2 L

DB Front Raise (full range of motion)

50 x 5 x 2

Farmers Handle Shrug

210 x 30 seconds x 2

Dumbbell Upright Row

60 x 10,6

[MattM]

Monday 11/23/15

WORKOUT

Front Squat (with hands in rack position, as a clean would be)

100 x 3 x 10

Clean Pull

100 x 3 x 10

Box Jump

BW x 3 x 10

Push Press

100 x 2 x 10

Power Jerk

100 x 1 x 10

Overhead Squat

100 x 3 x 3

Calf Raises

BW x 100 each leg

40 min on incline treadmill between yesterday and today

30 min on incline treadmill wearing a weighted vest

I might mess around with some light weight oly stuff during my deload

[MattM]

Tuesday 11/24/15

WORKOUT

Snatch Grip Lift to shin

45 x 6

75 x 6

100 x 6

Snatch Pull from shin

45 x 6

75 x 6

100 x 6

Power Snatch

45 x 6

75 x 6

100 x 6

Full Snatch from shin

45 x 6

76 x 6

100 x 6

Overhead Squat

45 x 6

75 x 6

100 x 6

Snatch Grip Pendlay Row + Dumbbell Bench Press

100 x 3 10 + 65 x 3 x 10

20 min walking every day in effect now, 30 min ruck walk on wednesday

[MattM]

Thursday 11/26/15

Chinups

BW x 3 x 8

Dips

BW x 3 x 5

Deadlift

135 x 1

225 x 1

315 x 1 x 8

Squat

135 x 1

225 x 1

315 x 1 x 3

PUMPED THE GUNZ up after this, extra for lefty

[Durrs]

PUMPED THE GUNZ up after this, extra for lefty

Hell yeah!

[MattM]

Saturday 11/28/15

WORKOUT

All done for 6 reps with 45lbs, 1-2 reps with 75 & 100lbs

Power Snatch

Power Snatch to Overhead Squat

Squat Snatch w/pause at bottom

Squat Snatch (no pauses)

Mid Shin to Squat Snatch (slow, pausing at transition from knee to hip)

Mid Shin to Squat Snatch

Ground to Mid Shin to Squat Snatch

Snatch

135 x 1

155 x 1

170 x 1

185 x 1 (poor form)

200 x 1 (poor form)

215 x 1 (poor form)

225 x miss x 2

20 min cardio every day

30 min cardio on friday wearing 40lb weighted vest + 100 single leg calf raises L&R

[MattM]

Monday 11/30/15

WORKOUT

Overhead Squat

45 x 5

95 x 3

135 x 1

185 x 5 x 2 (Volume PR, Ties Rep PR)

-holy middle back, lack of stability here

Squat

275 x 1

365 x 1

470 x 4 x 4 (Volume PR)

345 x 3 x 5 (60 seconds rest)

-had to lay down for a while and get an emergency gatorade

Pause Squat (one full second in the hole)

415 x 2 x 2

Single Leg Hamstring Band Curl

Band x 12 x 2

Had massive bilateral hamstring spasms/seizing after getting up from these

[MattM]

Tuesday 12/1/15

WORKOUT

Dumbbell Pullover (stretch)

55 x 10

Dumbbell Bench Press

60 x 5

80 x 3

100 x 3

120 x 5,3,3,1

-was a little tired from a ton of scrubbing and cleaning monday. Still heaviest DB bench press I've done on since left side was acting up

Dumbbell Supported Incline Row

120 x 12 x 4

Unilateral Dumbbell Bench Press

120 x 1 x 2

-left chest was shot, right was also fairly tired though

Weighted Chin-up (did some light curls to warm the biceps up before this)

BW+50 x 5 x 4

Dead Bench Press off Pins (set at sticking point)

45 x 5

135 x 3

225 x 1

275 x 1 x 5 (60 seconds rest)

Unilateral DB Rear Delt Raise

55 x 12 x 2

Dumbbell Chest Flye

50 x 10 x 3

Seated DB External Rotation

30 x 15,12

25 min cardio

30 min ruck walk w/40lbs on wed.

[MattM]

Thursday 12/3/15

WORKOUT

Single Leg Deadlift

45 x 5

135 x 3

195 x 4 x 2

Rack Pull (bar about an inch above knee)

225 x 1

315 x 1

405 x 1

495 x 1

585 x 1

675 x 3

Deadlift (touch & go, straps)

225 x 1

385 x 1

485 x 4 x 4 (Volume PR)

Wide Grip Pendlay Row

145 x 3

240 x 15 x 2

Banded Deficit Deadlift (standing on 35lb bumpers w/ thick green band wrapped twice around the center of the bar)

240 x 1

385 x 1 x 5 (90 seconds rest)

Back, hamstrings & hips are very tired from this!

[EricMilfeld]

Still knocking out PRs left and right. Nice!

[MattM]

Still knocking out PRs left and right. Nice!

Haha Thank you Eric! Mostly just prs from the volume of work I have done is what I'm tackling now

Saturday 12/5/15

WORKOUT

Barbell Pullover (1 second stretch at bottom)

45 x 8 x 2

Overhead Barbell Press off Pins (bar at forehead level)

45 x 3

95 x 3

135 x 1

185 x 1

240 x 6 x 2

-saved a of energy on these as I was trying to ensure my strict press work would be good

Barbell Strict Overhead Press

45 x 3

95 x 1

135 x 1

170 x 1

185 x 11

170 x 10

-made sure each rep would be held above head for a brief period as in a contest

Weighted Wide Grip Pullup

BW x 4 x 3

Incline Dumbbell Press

85 x 10

95 x 7/8

-left side of chest was still fatigued

Seated Cable Row

210 x 15 x 2

210 x 10

Barbell Front Raise

65 x 10 x 2

Farmers Handle Shrug

210 x 30 seconds x 2

Dumbbell Upright Row

65 x 6 x 3

[MattM]

Monday 12/7/15

WORKOUT

Overhead Squat

45 x 5

95 x 3

135 x 1

185 x 5 x 2

Squat

275 x 3

365 x 2

435 x 1

490 x 3 x 3

350 x 3 x 6 (60 seconds between sets)

Pause Squat

435 x 2 x 2

Hamstring Curl

Mid stack x 12 x 2

Standing Single Leg Calf Raises

-100 on each leg

Stretching, 30 min walking today and on sunday before this (except sunday was wearing a weighted vest)

[MattM]

Tuesday 12/8/15 around 11:15 pm

WORKOUT

Dumbbell Pullover (stretch for a second)

60 x 10

Dumbbell Bench Press

60 x 5

80 x 4

100 x 3

115 x 4 x 4

Incline Supported Dumbbell Row

120 x 12 x 4

Single Arm Dumbbell Bench Press

100 x 6 x 2

Chinups

BW x 8 x 4 (little rest between)

-had weighted chins written in but biceps were acting up

Dead Bench Press off Pins

45 x 3

135 x 3

225 x 1

285 x 1 x 5 (60 seconds rest)

Unilateral Dumbbell Rear Delt Raise

60 x 12 x 2

Dumbbell Chest Flye

55 x 8, 6, 6

-left side chest was pretty fatigued at this point

Seated Dumbbell External Rotation

35 x 10 x 2

[Shoggoth]

When you're doing your supported DB rows are they being done unilaterally or both arms simultaneously?

When you're doing your supported DB rows are they being done unilaterally or both arms simultaneously?

[MattM]

When you're doing your supported DB rows are they being done unilaterally or both arms simultaneously?

When you're doing your supported DB rows are they being done unilaterally or both arms simultaneously?

I do them bi-laterally, and with the db's I use (loadable handles) its tough to get a great range of motion as the hit the bench I'm laying on. Still I get a great feeling in the lats especially!

Thursday 12/10/15

WORKOUT

Single Leg Deadlift

45 x 5

135 x 3

205 x 4 x 2

Rack Pull (just above knees)

225 x 1

315 x 1

405 x 1

495 x 1

585 x 1

700 x 3

-easy

Deadlift

315 x 1

405 x 1

505 x 3 x 3

Wide Grip Pendlay Row

255 x 15 x 2

Banded Deficit Deadlift (standing on 35lb bumpers)

225+Bands x 1

315+Bands x 1

405+Bands x 1 x 5 (~90 seconds rest)

This workout was pretty easy, but I needed an easier day as my back has been pretty tired since my squat workout two weeks ago when I beat it up pretty bad with a not so perfect paused squat

[MattM]

Saturday 12/12/15

WORKOUT

Barbell Pullover

45 x 8 x 2

Overhead Rack Press (starting at mid forehead)

45 x 3

95 x 3

135 x 3

185 x 2

225 x 1

250 x 4 x 2

Overhead Barbell Strict Press

45 x 3

95 x 3

135 x 2

170 x 1

190 x 9 x 2

-felt good, brought the grip in a bit and didn't go to failure

Weighted Wide Grip Pull-up

BW+40 x 4 x 3

Incline Dumbbell Bench Press

60 x 5

85 x 10

95 x 8

105 x 6

115 x 1

Seated Cable Row

220 x 15,12,10

Farmers Handle Shrugs

225 x 30 seconds x 2

Barbell Front Raise

70 x 10,8

Dumbbell Upright Row

65 x 7 x 2

This Workout felt great!!! Big upper back pump