MattM Posted June 6, 2015 Author Share Posted June 6, 2015 Friday 6/5/15 WORKOUT AM Squat 135 x 3 225 x 3 270 x 5 320 x 5 370 x 5 Front Squat 135 x 1 225 x 1 315 x 1 370 x 6 (Rep PR) -pretty easy pr today actually WORKOUT PM Safety Bar Pause Squat 320 x 4 x 5 -just getting a bit of extra squat volume in X-Band Walk Orange x 1 min x 3 Single Leg Calf Raise BW x 50 x 3 Hanging Knee Raise BW x 20 x 3 Light Spinning 1 hour 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 6, 2015 Author Share Posted June 6, 2015 Saturday 6/6/15 WORKOUT (way messed up sleep schedule, didn't get to bed until 8am, slept until 130pm) Bench Press 45 x 5 95 x 5 135 x 5 195 x 22 175 x 3 paused -first decent feeling bench set in a while, the left triceps nerves may have finally connected again One Arm Dumbbell Bench Press 90 x 40 R (Rep PR) 90 x 17,10,10,3 -well looks like my lefty got tired during the bench set, but I made up the volume with more sets Cable Flye about 9 or ten sets of light weight high reps with lefty only Reverse Grip Triceps Extension 20 reps R 30 total reps L with dropsets at end Dumbbell Lateral Raise 50 x 10,8 Dumbbell Rear Delt Raise 35 x 12,10 Dumbbell Upright Row 40 x 10,6 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted June 7, 2015 Share Posted June 7, 2015 Man, you're strong on those front squats! Was the triceps nerve issue not affecting your overhead pressing as well? Quote Link to comment Share on other sites More sharing options...
MattM Posted June 8, 2015 Author Share Posted June 8, 2015 (edited) Man, you're strong on those front squats! Was the triceps nerve issue not affecting your overhead pressing as well? Thanks! I've had problems on 3 separate occasions where nerves connected to the lateral triceps, upper mid back, and pectoral all on the left side seemed to no longer fire. I'm not 100% sure what caused it except there have been some times where small muscles in my neck got pulled and may have caused inflammation that cut off those connections. It takes about 9 months to a year for me to bounce back 100%, but in the meantime I have gotten pretty decent at high rep dumbbell pressing haha. Sunday 6/7/15 MORNING WORKOUT ~9AM Deadlift 135 x 3 x 2 225 x 3 x 2 Deadlift Off 3" Blocks 315 x 3 495 x 2 585 x 1 635 x 1 -could have gone a bit higher, but was happy how doable this weight felt from a ROM I am usually not so good in. Also no straps Dumbbell Shrugs 100 x 30,20,20 -strict Single Leg Elevated Hip Thrust 30 reps/leg over 3 sets Situps Off GHR BW x 12 x 3 Single Leg Calf Raise (from floor) BW x 50 x 3 NOON WORKOUT 35 Min Treadmill 7.5% incline 2.5mph Cable Glute Kickback 40 x 12 x 2 Abductor Machine Stack x 20 x 2 Seated Calf Raise 90+Manual Resistance x 15 x 2 Light Side Bends for the left side of the low back PM WORKOUT ~9PM Chinups/Pullups BW x 5 x 20 -done with 4 different grips from wide to neutral Behind The Neck Pulldown 160 x 15 x 2 Seated Wide Grip Row 160 x 12 x 2 Barbell Curl/Barbell Forearm Curl/Barbell Backarm Curl 45 x 12 x 3 20 Min Treadmill at 1% incline, 3mph Edited June 8, 2015 by MattM 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted June 9, 2015 Share Posted June 9, 2015 Hellava pull off 3" blocks!!! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 11, 2015 Author Share Posted June 11, 2015 Tuesday 6/9/15 NOON WORKOUT Standing Barbell Strict Press 45 x 5 75 x 3 105 x 3 135 x 3 155 x 1 170 x 16 -paused at bottom of each rep Dumbbell Strict Press 65 x 20R 65 x 30L -didn't push this today Sandbag/Keg Carry Medley 200 sandbag x clean x 2 230 keg x clean x 2 200 sandbag x 50ft x 2 CARRY MEDLEY 230 keg x 50 ft 50ft sprint back 200 sandbag x 50ft 50ft sprint back -under 18 seconds Yoke Carry 190 x 50ft 270 x 50ft 460 x 50ft x 4 -working on speed Tire Flip (700-800lb tire) 10-12 flips, spaced out in singles or doubles Sled Drag (on asphalt) 415 x 120-150ft -2 min break 325 x 120-150ft -added weight recorded only, done with a prowler sled. Quads were pumped and burning to the point of immobility for ten minutes after this Single Arm Hang (from thickbar) 30 seconds each hand PM WORKOUT Chest Press -two sets, one wide, one neutral Single Arm Chest Press -three sets neutral, light weight with lefty only 1 hour total walking 1% incline, 2.5mph 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted June 11, 2015 Share Posted June 11, 2015 I need to catch my breath after reading this workout. Matt, do you keep your body weight close to 231? 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 11, 2015 Share Posted June 11, 2015 Holy crap man!!! What's the main gist behind your programming and nutrition? Seems both are right on point. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 11, 2015 Author Share Posted June 11, 2015 I need to catch my breath after reading this workout. Matt, do you keep your body weight close to 231? Haha well I had plenty of breathers in there as well! I actually am around 225 in the morning right now, and am looking to sit around there for a bit. I'm working towards a longer term goal to in a few years be at 6-7%BF at a weight of 240-245 Holy crap man!!! What's the main gist behind your programming and nutrition? Seems both are right on point. Well the training is a rotation of 5/3/1 percentages (laid out like in wendlers 5/3/1 for powerlifting) with an added dynamic effort week to replace the deload. I rep out my "3" week instead of going for heavy singes, don't push the "5" week at all, and do heavy work on the "1" week. I then added events to my military press day, and added in an extra upper back and biceps/grip day. I stagger my lower body lifts like the Cube Method so that each lift has a different focus (squat might be my "3" day where I go for reps, deadlift might be a "1" day with heavy singles after, events might be dynamic effort). Same line of thinking goes for my upper body workouts (bench, overhead, upper back where I do weighted chins as the main 5/3/1 lift). I base my training max at 85% of what I could do at the start of of a training block, and increase my training max by 1.25lbs for upper and 2.5lbs for lower for every rep over my 3 I am able to do on my "3" day, and also add the same interval to my training max for every 5lbs for upper and 10lbs for lower that I go over my "1" day prescribed weight. Assistance work I do as much as I possibly can, making sure that I pick lifts I suck at in hopes it will target a weakness in my main lift that day. For my diet I use the katch-mcardle formula, then apply a multiplier (based on my activity level) like in the harris benedict to whatever my BMR comes out to be. I try to shoot for at least 35% of my diet from protein, I don't mind what percent comes from carbs or fat but generally eat under 20% fat. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 11, 2015 Author Share Posted June 11, 2015 Wednesday 6/10/15 WORKOUT Weighted Chinup BW x 5 BW+20 x 3 BW+45 x 1 BW+55 x 1 BW+70 x 1 BW+80 x 1 BW+90 x 1 Yates Barbell Row 135 x 5 225 x 3 275 x 7 Dumbbell Shrugs (weight per hand, no straps) 100 x 50 x 3 100 x 30 100 x 20 Bent-over Cable Crossover 40 x 7 Cable Pullover 140 x 15 Chest Supported Incline Row 55 x 12 Dumbbell Alternating Curl (strict) 55 x 12 Wrist Roller 40 x 1/2 way up -forearms were pretty shot from shrugs CARDIO 1 hour 1% incline, 2.5mph Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 11, 2015 Share Posted June 11, 2015 Thanks dude! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 12, 2015 Author Share Posted June 12, 2015 Thursday 6/11/15 EXTRA WORKOUT Smith Machine Bench Press 1 plate/side x 5 wide, 5 medium, 5 narrow grip Smith Machine Incline Bench Press 1 plate/side x 5 wide, 5 medium, 5 narrow grip Smith Machine Decline Bench Press 1 plate/side x 5 wide, 5 medium, 5 narrow grip Chest Cable Flye -3 sets from various angles, light weight lefty only Cardio 1 hour walking 1% incline, 2.5mph Quote Link to comment Share on other sites More sharing options...
MattM Posted June 13, 2015 Author Share Posted June 13, 2015 (edited) Friday 6/12/15 WORKOUT Barbell Squat 45 x 5 x 2 135 x 5 225 x 5 315 x 3 405 x 20 (Rep PR) -very happy about this, goal achieved. If you guys have feedback on what muscles seem to be the weak link in my squat that would be awesome! I think it may be my low back that needs more work, but not sure. I sure glutes could use some work too... High Bar Olympic Style Pause Squat 225 x 5 x 3 -legs were puddy, about all I could do here without ralphing X-Band Walk Orange x 1 min x 2 Hanging Knee Raise BW x 20 x 2 Single Leg Calf Raise BW+25 x 20 x 2 CARDIO 1 hour walking 1% incline 2.5mph Edited June 13, 2015 by MattM 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 13, 2015 Share Posted June 13, 2015 Holy crap you plowed through those quick! Kudos! Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted June 13, 2015 Share Posted June 13, 2015 I can't watch the vid yet, as I'm on my cell at work and low on data. But in the meantime, FANTASTIC accomplishment! Quote Link to comment Share on other sites More sharing options...
GrassMaine89 Posted June 13, 2015 Share Posted June 13, 2015 That squat session was iconic...takes pure grit and toughness to bang them out that quick...awesome Quote Link to comment Share on other sites More sharing options...
Buccos1 Posted June 13, 2015 Share Posted June 13, 2015 That is phenomenal! Heavy, high-rep squats are brutal. How much do you weigh? Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 13, 2015 Share Posted June 13, 2015 Hardcore weightlifting right there. Some serious intestinal fortitude. Quote Link to comment Share on other sites More sharing options...
dpc Posted June 14, 2015 Share Posted June 14, 2015 When I turned on the video at first I thought you were squatting in a Smith Machine..... god I really wanted to make fun of you for that. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 14, 2015 Author Share Posted June 14, 2015 Holy crap you plowed through those quick! Kudos! Thanks man, I figured I would try and get the pain over as quick as possible! I can't watch the vid yet, as I'm on my cell at work and low on data. But in the meantime, FANTASTIC accomplishment! Much appreciated sir! That squat session was iconic...takes pure grit and toughness to bang them out that quick...awesome Thanks man, I try! That is phenomenal! Heavy, high-rep squats are brutal. How much do you weigh? In the morning I float between 226-228 right now, thanks for checking out the log!! Hardcore weightlifting right there. Some serious intestinal fortitude. I think the amount of sets of squats you did in your last workout took just as much guts! Haha! When I turned on the video at first I thought you were squatting in a Smith Machine..... god I really wanted to make fun of you for that. Dylan, good to see you logging and on GB! You know me better than that to see me in a smith machine Quote Link to comment Share on other sites More sharing options...
MattM Posted June 14, 2015 Author Share Posted June 14, 2015 Saturday 6/13/15 WORKOUT Bench Press 140 x 5 165 x 5 190 x 5 -all paused, making sure lefty is moving the bar as fast Single Arm DB Bench Press 40 x 5 70 x 35R, 38L 50 x 10 bilateral, lefty was locking a bit slower towards the end Chest Fly 50 x 6 x 2 Lateral Raise 50 x 8 x 2 50 x 5 DB Upright Row 40 x 10 x 3 DB Rear Delt Raise 40 x 8 x 2 40 x 5 Single Arm Overhead Triceps Extn 40 x 10R 40 x 5,3,2L -lefty was behind here... PM WORKOUT 30 min treadmill, 8.5% incline 2.5mph Reverse Grip Triceps Extn. 1 set R, 2 sets L Single Arm Rope Triceps Extn. 1 set R, 2 sets L Quote Link to comment Share on other sites More sharing options...
MattM Posted June 15, 2015 Author Share Posted June 15, 2015 Sunday 6/14/15 WORKOUT Deadlift 45 x 5 x 3 135 x 3 225 x 3 315 x 1 405 x 1 500 x 1 550 x 1 Barbell Shrug 315 x 20 -didn't push very hard here Stiff Leg Deadlift 275 x 10 Glute Bridge 315 x 10 About 30 min later.... Single Leg Calf Raise 50+BW x 20R 50+BW x 20L x 2 Weighted Body Saw BW+25 x 20 CARDIO 15 min 2% incline, 2.5mph 30 min 8.5% incline, 2.5mph All in all I was still pretty sore from friday's squat session so didn't push too hard today Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted June 16, 2015 Share Posted June 16, 2015 Not a lot to pick apart on that set, Matt! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 17, 2015 Author Share Posted June 17, 2015 Tuesday 6/16/15 WORKOUT Dumbbell Military Press 40 x 10 65 x 33 -just doing a little overhead work, saving it for next week Dumbbell Bench Press 65 x 23 -need to work on this movement with lefty. I've become much stronger in neutral grip than traditional db position. Axle Clean (double over grip) 100 x 3 135 x 3 185 x 3 225 x 14 in 60 seconds (Rep PR) -one continental clean in that last set, the rest full cleans Weighted Thickbar Hang BW+45w/chain x 75 seconds Atlas Stones (tacky) 150 x 1 @ 42.5" 230 x 1 @ 42.5" 230 x 1 @ 47.5 (single motion) 230 x 1 @ 52.5 (single motion) 230 x 1 @ 57.5 (single motion) 230 x 1 @ 62.5 (shouldered) 265 x 1 @ 42.5 265 x 1 @ 47.5 (single motion) 265 x 1 @ 52.5 (single motion) 265 x 1 @ 57.5 (single motion) 310 x 1 @ 42.5 310 x 1 @ 47.5 (single motion) 310 x 1 @ 52.5 (single motion) (Weight PR) 310 x 1 @ 52.5 340 x 1 @ 47.5 360 x 1 @ 42.5 CARDIO 1 hour walking @ 2% incline, 2.5mph Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted June 17, 2015 Share Posted June 17, 2015 Strong PRs! Very nice. Quote Link to comment Share on other sites More sharing options...
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