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Moeller Vs. Weights


MattM

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Friday 2/13/15

I went into this workout with a tweaked neck which I got from demonstrating how to properly do an ab wheel. I wanted to get the main lift in and took it easy the rest of the workout. It feels a bit better as I log this, but anything to do with the neck/shoulder scares me a bit.

WORKOUT

Barbell Overhead Strict Press

45 x 5

65 x 1

95 x 1

125 x 1

155 x 1

185 x 1

215 x 1

245 x 1

265 x 2 (Rep PR)

-hit the rack on the way down on rep two, and almost passed out! UGH Wanted three bad here

Lateral Raise/Rear Delt Raise/DB Upright Row Circuit

15 x 15 x 3 all back to back

Overhead Press Machine

4 sets of 25 light reps

Band Pullover/Pushdown

3 sets of 8/15 respectively

Triceps Machine

1 set, emphasizing lefty

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Wow, big deficit DL!

Thanks Kelly, haha. I haven't done a ton of it so I don't know how to judge it really!

WORKOUT

Hang Cleans

light sets up to 225 x 3 x 3

Front Squat

135 x 3

225 x 3

315 x 11 (Rep PR)

Double Over Low Rack Pull w/hold

185 x 1 + 6 second hold

275 x 1 + 6 second hold

365 x 1 + 6 second hold

455 x 1 + 10 second hold

Preacher Curl

115 x 10

115 x 8

115 x 4

Wrist Roller

32.5 x 1

32.5 x .5

7.5 x 1

Arnold Curl

25 x 10

25 x 6

Calf Raises

90 x 15 x 3

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I don't know what's more impressive on your front squat; the weight or the reps. I'm pretty much choked out after 5 haha!

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I don't know what's more impressive on your front squat; the weight or the reps. I'm pretty much choked out after 5 haha!

Haha I had to kind of jump the bar off my neck a few times there too! Thanks man!

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Love the attitude you have when unracking the weight. Both on the press and fronts!

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Thanks Mike! I usually try to be aggressive with the unrack so I can keep a great breath in for the first rep.

Starting a week of deloading/light bbuilding stuff

Monday 2/16/15

WORKOUT

Full Squat

135 x 10

185 x 10

225 x 10

275 x 10

Leg Press (plate weight recorded only)

90 x 20

290 x 20

490 x 20

Seated Calf Raise

160 x 15 x 3

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Tuesday 2/17/15

WORKOUT

Bench Press

115 x 10

135 x 10

165 x 10

195 x 10

225 x 10

Bodyweight Dips

BW x 20 x 3

Triceps Cable Pushdown

100 x 25

85 x 25

70 x 25

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Thursday 2/19/15

WORKOUT

Pullups/Chinups (4 different grips)

BW x 10 Medium Grip Pullup

BW x 10 Wide Grip Pullup

BW x 10 Chinup

BW x 10 Neutral Narrow Grip Pullup

Dumbbell Bent Over Row

35 x 20 x 3

-trying to get mid/low traps pumped up

Barbell Shrug (strict)

135 x 25 x 3

Left Arm Curls

30 total very light reps

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Thursday (Part 2)

Wrist Roller

7.5lbs on small ass metal handle w/rope

Set 1- 3 reps

Set 2 - 2 reps

Set 3 - 1 rep

Barbell Forearm Curl

Bar x 50

Bar x 40

Bar x 30

Seated Incline Curl

25 x 20

25 x 15

25 x 10

Friday 2/20/15

WORKOUT

Standing Overhead Strict Press

75 x 10

95 x 10

115 x 10

135 x 10

Seated Behind The Neck Press (no back support, pause at bottom)

95 x 12

95 x 8

65 x 8

45 x 8

Band Pullapart

Purple x 12 x 3

Light Triceps

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Saturday 2/21/15

WORKOUT

Front Squats

45 x 10

135 x 10 x 2

225 x 10

Bodyweight Dips

BW x 15 x 3

Chinups

BW x 10

BW x 5 x 2

-paired these with some knee raises for the abs

Dumbbell Alternating Curls

10 x 10

20 x 10

30 x 10

40 x 10

50 x 7

Dumbbell Single Arm Extension

10 x 10

20 x 10

30 x 10

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Alright: Reporting on this week so far.

Full Squat

up to 585

Overhead Strict Press

up to 260

-had to stop here, I really had to grind this one and I am not sure why...

Saving Deadlift attempt for saturday, going to take it easy until friday for bench!

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I'm afraid not Kelly :( I went to the WWC for the squat on monday, and pressed on tuesday at anytime solo. Neck was acting up still a bit, and that may have been the reason the press went awful, or that my back was tired from the squat. I am going to the family wellness center on friday for the bench, I am going to deadlift this saturday hopefully with all you guys at the bodyshop. I'm basically touring every gym in fargo... lol. PS marshal says he "has you" haha. He invited us to EHOP, so maybe I will start trying to make it there with you some time? :)

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I'm afraid not Kelly :( I went to the WWC for the squat on monday, and pressed on tuesday at anytime solo. Neck was acting up still a bit, and that may have been the reason the press went awful, or that my back was tired from the squat. I am going to the family wellness center on friday for the bench, I am going to deadlift this saturday hopefully with all you guys at the bodyshop. I'm basically touring every gym in fargo... lol. PS marshal says he "has you" haha. He invited us to EHOP, so maybe I will start trying to make it there with you some time? :)

I was asking what time you're benching on Friday because Friday is bench party night at EHOP :) They bench Fridays at 7pm. Warmups start at 6pm for those who do warmups.

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Saturday 2/28/15

WORKOUT

Deadlift

135 x 1

185 x 1

225 x 1

275 x 1

315 x 1

365 x 1

405 x 1

455 x 1

495 x 1

545 x 1

585 x 1

635 x 1 (non hitched weight PR)! - currently 3x morning bodyweight

650 x 1 (hitched weight PR)!

CIRCUIT (8 weeks)

Wide Grip Pendlay Row 135 x 5

Ring Pullups BW x 3

Medicine Ball Slams 18 x 5

Knee Raises BW x 10 x 3

CIRCUIT

Barbell Curls 45 x 10 x 3

Barbell Forearm Curls 45 x 10 x 3

Barbell Reverse Forearm Curls 45 x 10 x 3

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Congrats! Huge PRs.

Especially the dead, which we wanted to bring up!

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Congrats! Huge PRs.

Especially the dead, which we wanted to bring up!

Mike, I would have done much more I think if I were eating more, I want to run your program again during a phase where I am gaining weight... I think the results would be huge! I will send you a few photos that I took this morning, bodyweight was pretty down from 231 this last week, going around 215 fairly hydrated :p I really appreciate your help, and the neck tweak last week really sucked to deal with and threw my game off a bit. I've got some bigger numbers in store :)

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Had no idea you lost that much weight. Geez.

I think the neck has been a hinderance. Regardless, impressive gains.

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Had no idea you lost that much weight. Geez.

I think the neck has been a hinderance. Regardless, impressive gains.

I think by the end of the week I won't feel it anymore. I do a self made rehab routine about an hour a day spread out in 20 min intervals, along with ibuprofen ice foam rolling and icy hot gel and it has helped!

Monday 3/2/15

Full Squat

45 x 5

80 x 5

110 x 5

165 x 5

225 x 3

335x 3

420 x 5 x 3

Pause Squat

355 x 5 x 3

Single Leg Extensions

pyramid up, 3 sets of 10 (only 2 with right)

Seated Calf Raise

pyramid up, 3 sets of 10

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Tuesday 3/3/15

WORKOUT

Standing Strict Overhead Press

45 x 10

55 x 5

80 x 5

115 x 5

135 x 3

165 x 3

205 x 5 x 3

Seated Alternating DB Shoulder Press

65 x 5 x 2

65 x 5 lefty

Seated Behind the Neck Press

65 x 8 x 3

DB Rear Delt Raise

20 x 10

25 x 10 x 2

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Wednesday 3/4/15

WORKOUT

Front Squat

55 x 5

85 x 5

115 x 5

130 x 5

165 x 5

220 x 3

265 x 3

330 x 5 x 3 (Rep PR,Volume PR)

-pretty easy

Weighted Chinup (dead hang each rep)

-some warmup sets w/pulldown

BW+55 x 5 x 3

DB Bentover Row/Shrug Superset

50 x 8 x 3

Dumbbell Alternating Curl

25 x 10 x 3

-extra set for lefty

Seated Calf Raise/Wrist Roller (light)

180 x 15 x 3

5 x 3,2,1

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