strongman1 Posted January 19, 2016 Share Posted January 19, 2016 Hey you're on gripboard? lol Looks like some fun training in there. Deficit deads look pretty brutal. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 20, 2016 Author Share Posted January 20, 2016 Hey Kelly!!! I'm still waiting for everybody to come back to GB haha. And those deadlift workouts make my skin cry Tuesday 1/19/16 WORKOUT Warmup - overhead swiss bar squat, hamstring dynamic stretching, hip flexor stretching Front Squat 45 x 3 95 x 3 135 x 1 225 x 1 315 x 1 390 x 3 x 2 (Volume PR maybe) Log Clean & Press (clean once, press for 7-11 reps per set) 90 x 1 140 x 1 190 x 1 215 x 11, 10 200 x 11, 8 -low back tightened up on the 200 x 8 set so I stopped, pressing still felt good but wasn't about to risk a back problem Log Clean 240 x 1 260 x 3 x 2 Atlas Stone over Bar 230 x pick 230 x 1 x 2 @ 54" 230 x 1 @ 54" single motion 265 x pick 265 x 1 @ 54" 265 x 4 (almost 5) @ 54" all single motion in 45 seconds 265 x 6 @ 54" all single motion in 45 seconds Plank BW+35 x 60 seconds x 2 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 25, 2016 Author Share Posted January 25, 2016 (edited) Wednesday 1/20/16 WORKOUT Farmers Carry 130 x 30 ft 220 x 30 ft 270 x 60ft 270 x 60ft in 7.4 seconds Carry Medley (carry one, run back for the next) 150 keg, 230 keg, 260 sandbag x 60ft x 3 -last run was 34.1 seconds Plank BW+35 x 60 seconds x 2 Edited January 25, 2016 by MattM 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 25, 2016 Author Share Posted January 25, 2016 (edited) Saturday 1/23/16 WORKOUT Overhead Squat 45 x 3 95 x 3 135 x 1 185 x 3 x 2 185 x 9 (Rep PR, Volume PR) Double Over Axle Deadlift (chalk only, sumo stance) 135 x 3 225 x 3 275 x 1 310 x 1 330 x 1 350 x 1 370 x 1 385 x 1 x 2 (Weight PR, Volume PR) Concentration Curl 45 x 12 x 3 EZ Bar Curl 45 x 100 Hammer Curl 50 x 6 x 3 Cable Pushdown (using plate weight and a pulley) 60 x 25, 20, 15 Reverse Grip Cable Pushdown 25 x 10 x 3 Barbell Skull Crushers 45 x 75, 50 Edited January 25, 2016 by MattM Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 25, 2016 Share Posted January 25, 2016 Strong mitts on them axle pulls! Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 26, 2016 Share Posted January 26, 2016 385 x 1 x 2 (Weight PR, Volume PR) DAMN DUDE!! Quote Link to comment Share on other sites More sharing options...
MattM Posted January 26, 2016 Author Share Posted January 26, 2016 Strong mitts on them axle pulls! 385 x 1 x 2 (Weight PR, Volume PR)DAMN DUDE!! Thanks gents, just got a crazy urge to do a little something different for grip to kick off my deload! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 29, 2016 Author Share Posted January 29, 2016 Lets see here, looks like I did some random work during the deload: Sandbag Carry 115 x 60ft x 3 115 x 60ft, 220 x 60ft x 2 220 x 60ft, 260 x 60ft Band Pullaparts Band x 100 Walking, Chest Flyes, light left arm curls and extensions Row Machine 1 min all out rowing x 2 Medicine Ball Slams 25 x 10 x 5 Lots of hamstring stretching, hip flexor stretching, pacing Quote Link to comment Share on other sites More sharing options...
MattM Posted January 31, 2016 Author Share Posted January 31, 2016 More Random Deload Stuff Jump Rope 100 x 10 Power Snatch Bar x 25 total reps Swiss Bar Front Raises 32.5 x 10 x 3 Left Arm Band Chest Work 3 sets of 20-25 reps Dumbbell Shrugs 35 x 100 Light Left Arm Work & Pacing Next Day 5 min Jog Medicine Ball Slams 3 sets of 6, timed Box Jump Circuit 3 rounds, timed Some Pullups Windgate Test Some Hamstring Stretching Quote Link to comment Share on other sites More sharing options...
MattM Posted February 2, 2016 Author Share Posted February 2, 2016 Monday 2/1/16 WORKOUT Warmup- stiff leg deadlift, overhead squat, barbell rows, hip flexor stretching Rack Pulls (just above knees) 135 x 1 225 x 1 315 x 1 405 x 1 495 x 1 585 x 1 675 x 1 800 x 3 x 2 -not too hard Axle Deficit Deadlift (stand on 4" platform, straps) 315 x 1 405 x 1 520 x 4 x 3 520 x 2 (Volume PR) -grip gave out on last set, added mini bands, this was a regular deadlift volume pr even though I was doing deficits 405+Bands x 3 x 6 -one minute rest give or take Pause Deadlift (stopping for one second at the knee, straps) 225 x 1 315 x 1 405 x 1 440 x 3 x 2 Farmers Hold (chalk only, weight per hand) 130 x pick 220 x pick 330 x pick 370 x 10 seconds x 2 (Rep, Volume PR) -not too hard, my right arm is a little weaker 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 3, 2016 Author Share Posted February 3, 2016 Tuesday 2/1/2 WORKOUT Warmup - front, side, rear delt raises, bar stretch, overhead swiss bar squats, doorway stretches, hip flexor stretches Log Strict Press 90 x 1 110 x 1 130 x 1 150 x 1 170 x 1 190 x 1 210 x 1 235 x 1 x 2 235 x 2 -kept getting light headed, and having to stop the set 220 x 5 x 2 Incline Log Press (one minute rest per set) 200 x 4 x 6 Log Lockout (out of rack, bottom of log starting at top of forehead) 140 x 1 190 x 1 240 x 1 290 x 3 x 2 Log Hold 310 x 10 seconds x 2 Dumbbell Alternating Bench Press 60 x 3 80 x 3 100 x 10, 8 -lefty lost ballance on the 9th rep of second set Upright Row 115 x 12 x 2 Side Plank BW+25 x 60 seconds BW+25 x 40 seconds 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 5, 2016 Author Share Posted February 5, 2016 Thursday 2/4/16 WORKOUT Neutral Grip Pullups BW x 28 BW x 20 Band Assisted Wide Grip Pullups (dead hang, chest to bar or lower) BW-Band x 8 x 2 Wide Grip Pendlay Row (straps) 135 x 3 225 x 3 315 x 1 330 x 8 x 2 One Arm Dumbbell Row 130 x 15 130 x 30 Dumbbell Seated External Rotation 40 x 8 40 x 4 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 7, 2016 Author Share Posted February 7, 2016 Saturday 2/6/16 WORKOUT Warmup - stiff leg deadlifts, hip flexor stretch + glute activation, shoulder raises, doorway stretches, overhead squat Front Squat 45 x 3 135 x 2 225 x 2 315 x 1 365 x 1 405 x 3 x 2 (Volume PR) Log Clean & Press (clean once, press for reps) 90 x 3 140 x 1 190 x 2 230 x 10 (Rep PR) 230 x 8 (Volume PR) 210 x 9 210 x 4 (low back tightened up on me and I stopped) Log Clean 275 x 3 x 2 Atlas Stones (no tacky) 230 x pick 230 x pick & faux load 265 x pick 265 x pick & faux load 310 x pick 310 x 5 to 53" Platform (2 single motion) 310 x 5 to 53" Platform (3 single motion) (Rep PR, Volume PR) https://www.youtube.com/watch?v=582eAfeSfXoPlank BW+45 x 60 seconds x 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 7, 2016 Author Share Posted February 7, 2016 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 7, 2016 Share Posted February 7, 2016 Lotsa PR's falling today! Congrats! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 9, 2016 Author Share Posted February 9, 2016 Lotsa PR's falling today! Congrats! Thank you sir!!! Monday 2/8/16 WORKOUT Warmup - 5 min walk, stiff leg dl, overhead squat, barbell biceps curls, hip flexor stretching, door stretching, dumbbell curls Farmers Walk (weight per hand, chalk only) 40 x 30ft x 2 140 x 30ft 230 x 30ft 285 x 60ft x 2 -second run was completed in 8.63 seconds Carry Medley 115 Sandbag x pick 240 Keg x pick 260 Keg x pick 220 Sandbag x pick 280 Sandbag x pick 240 Keg, 260 Keg, 280 Sandbag x 60ft each x 3 rounds -second round of the 3 objects was done in 44.2 seconds, I have a bad habit of trying to save energy for the next round but this stuff gets me sick easy Sled Drag (done on rubber mats, which are a little bit grippy) 350 x 50ft x 5 (one min rest between each) -jesus my quads get pumped up from these it's immobilizing... especially after all the mobiles Quote Link to comment Share on other sites More sharing options...
MattM Posted February 10, 2016 Author Share Posted February 10, 2016 Tuesday 2/9/16 WORKOUT DB Front Raise (all the way up) 45 x 8 x 2 DB Side Raise 45 x 15 x 2 DB Rear Delt Raise 45 x 12 x 2 DB Concentration Curl 55 x 12 x 2 DB Hammer Curl 65 x 12 x 2 Unilateral Neutral Grip Cable Triceps Extension 40 x 15 x 2 DB Incline Rolling Triceps Extension 50 x 8 x 2 Plank (squeezing glutes hard the whole plank) BW x 30 seconds x 2 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 12, 2016 Author Share Posted February 12, 2016 Thursday 2/11/16 WORKOUT On a side note I got to train with James today!! Rack Pull (just above knees) 135 x 1 225 x 1 315 x 1 405 x 1 495 x 1 585 x 1 675 x 1 850 x 3 -pretty easy 4" Deficit Deadlift (standing on 4 inch platform, straps, touch and go) 135 x 1 315 x 1 455 x 1 545 x 3 x 3 (Weight PR, Rep PR, Volume PR) -felt good, could have managed 6-8 reps I think if it were a rep set 410 x 3 x 7 (60 seconds rest)(Volume PR) Pause Deadlift (stopping at knees for a full second) 455 x 2 x 2 Farmers Hold (chalk only, weight per hand) 140 x pick 230 x pick 320 x pick 390 x 7 seconds 390 x 8 seconds (Weight PR, Rep/Time PR) -easy holds, could have managed 25-30 seconds I think. I decided to follow programing and play it smart I will take a vid of the next hold which should be over 400 per hand 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 14, 2016 Author Share Posted February 14, 2016 Friday 2/12/16 WORKOUT Warmup - shoulder raises, overhead squats, bar stretches, door stretches, hip flexor stretches Log Strict Press 90 x 1 110 x 1 130 x 1 150 x 1 170 x 1 190 x 1 210 x 1 230 x 1 245 x 1 x 2 (Weight PR, Volume PR) 230 x 4 230 x 5 (Rep PR, Volume PR) Incline Log Press 180 x 3 260 x 1 260 x 5 Overhead Log Lockout (6" ROM) 190 x 2 240 x 1 310 x 3 310 x 2-3 (last rep was pretty filthy) Log Hold 330 x 10 seconds x 2 Dumbbell Alternating Unilateral Bench Press 60 x 3 110 x 9 110 x 7 -lefty had trouble locking out 7th rep on second set Barbell Upright Row 125 x 8 x 2 Side Plank BW+25 x 1 min x 2 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 15, 2016 Author Share Posted February 15, 2016 Sunday 2/14/16 WORKOUT Upper back for valentines day because I am a secret admirer of my own traps JK! Until they are as big as James's I won't be happy Pullups (neutral grip) BW x 30 (Ties a Rep PR) BW x 20 Wide Grip Band Assisted Pullups (dead hang, chest to bar) BW+Band x 8 x 2 Wide Grip Pendlay Row (straps) 135 x 1 225 x 1 345 x 6 x 2 One Arm Dumbbell Row (straps) 150 x 20 x 2 Seated Dumbbell External Rotation 45 x 6 x 2 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 16, 2016 Author Share Posted February 16, 2016 Monday 2/15/16 WORKOUT Warmup- hip flexor stretch, doorway stretch, stiff leg deadlifts, overhead squats, barbell biceps curls Front Squat 45 x 3 135 x 3 225 x 2 315 x 1 365 x 1 420 x 2 x 2 (Volume PR) Log Clean & Press (clean once, press for reps) 90 x 3 145 x 2 200 x 1 250 x 8 (Rep PR) 250 x 6 (Volume PR) 230 x 7 230 x 6 Log Clean 300 x 2 x 2 Atlas Stones 120 x pick 120 x faux load 120 x single motion faux load 150 x (pick, faux load, single motion faux load) 230 x (pick, faux load, single motion faux load) 265 x pick -called here because of biceps acting up from upper back the other day Plank BW+45 x 60 seconds x 2 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 18, 2016 Author Share Posted February 18, 2016 (edited) Wednesday 2/17/16 WORKOUT Warmup - stiff leg deadlifts, bar stretches, hip flexor stretch, door stretch, overhead squats Farmers Walk 140 x 30ft 230 x 30ft 300 x 60ft 300 x 60ft in 7.88 seconds Carry Medley 115 Sandbag x clean 220 Sandbag x clean x 2 240 Keg x clean 260 Keg x clean 280 Sandbag x clean 240 Keg, 260 Keg, 280 Sandbag x 60ft in 38.5 seconds (run back to get each one) Atlas Stones (no tacky) 120 x 1 @ 53" 150 x 1 @ 53" 230 x 1 @ 53" 265 x 1 @ 53" 310 x 1 @ 53" 310 x 1 single motion @ 53" 340 x pick but no load couldn't hold on, the stone kept slipping Sled Drag 360 x 50ft x 5 (one min rest between sets) Edited February 18, 2016 by MattM 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 21, 2016 Author Share Posted February 21, 2016 Friday 2/19/16 WORKOUT Today was the day I get to pretend I am still a bodybuilder DB Front Raises (all the way overhead, reps per hand) 25 x 3 50 x 6 x 2 DB Side Raises 55 x 8 x 2 DB Rear Dealt Raises 55 x 8 x 2 Concentration Curl (used cables today) 1/3 stack x 12 x 2 DB Hammer Curls 75 x 6 x 2 Neutral Grip Unilateral Cable Triceps Extension 1/3 stack x 18,15 Incline Rolling Triceps Extension 55 x 4 25 x 15 Plank BW x 30 seconds x 2 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 23, 2016 Author Share Posted February 23, 2016 Monday 2/22/16 WORKOUT - AM Workout Log Strict Press 90 x 1 110 x 1 130 x 1 150 x 1 170 x 1 190 x 1 210 x 1 230 x 1 250 x 3 (Weight PR, Rep PR) 235 x 5 (Rep PR) 235 x 2 - felt a small pop in left shoulder and stopped the set (Volume PR) Incline Log Press 90 x 5 180 x 5 270 x 1 -tweaked my right peck due to the sore left shoulder not kicking in, so called it Log Lockouts (6" range of motion) 90 x 1 140 x 1 190 x 1 240 x 1 290 x 1 330 x 2 (held the second rep overhead for a count of 7 seconds) Log Holds (focusing on not collapsing and loosing air while the log is on the shoulders) 340 x 10 seconds 360 x 10 seconds Dumbbell Bench Press 65 x 5 x 2 -right pec was too tender to continue, so did some extra light work for lefty for a small chest pump Upright Row 45 x 25, 15 -did these light to avoid hurting the left shoulder PM WORKOUT Rack Pulls (just above knee) 245 x 1 445 x 1 645 x 1 735 x 1 825 x 1 900 x 2 Axle 5" Deficit Deadlift (straps, touch & go, thought it was only 4 inch platform, but measured it out to be 5 later on... oh well makes the set even better ) 215 x 1 365 x 1 495 x 1 555 x 2 585 x 2 -added chains ~70 extra pounds on top 420+Chains x 1 x 5 -took ~60 seconds rest between sets Farmers Hold (weight per hand, chalk only) 130 x pick 220 x pick 310 x pick 400 x 15 seconds (Weight PR, Rep/Time PR, Volume PR) Side Planks BW+25 x 60 seconds x 2 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 23, 2016 Share Posted February 23, 2016 Helluva day! 1 Quote Link to comment Share on other sites More sharing options...
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