MattM Posted January 19, 2017 Author Share Posted January 19, 2017 Monday 1/16/17 Squat 45 x 5 135 x 3 225 x 2 315 x 1 335 x 2 360 x 2 380 x 2 405 x 2 425 x 2 450 x 2 470 x 2 495 x 2 Wide Grip Pulldown (chest to bar) 235 x 12 x 4 Chin Grip Pulldown (chest to bar) 4 sets of 8, from 180 to 140 Cable Rope Scapular Retractions 60 x 30 seconds x 5 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 21, 2017 Author Share Posted January 21, 2017 Wednesday 1/18/17 Keg Press 100 x 3 145 x 2 200 x 1 225 x 1 Keg Carry & Clean 225 x 80ft + 1 clean every 20ft (so 4 total cleans) 225 x 20ft + 1 clean -gassed on this, was planning on getting all 5 20ft carries and cleans done in one go but that didn't happen. I'll give it another run next wed. Yoke Carry 330 x 20ft 430 x 20ft 490 x 20ft 550 x 60ft 885 x 30 second hold (beltless) Belt Squat 230 x 4 x 3 Plank/Side Plank BW+10 x 60 seconds each way Seated Calf & Standing Calf Raises (1 set each) 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 21, 2017 Author Share Posted January 21, 2017 Friday 1/20/17 Dumbbell Bench Press 25 x 15 50 x 10 75 x 5 95 x 3 110 x 12 x 3 -had to use straps to link 10lb dumbbells to 100lb dumbbells to make 110 per hand, felt harder than straight 110s 13" Axle Deadlift 115 x 3 205 x 3 295 x 1 385 x 1 475 x 1 530 x 14 EZ Bar Curls 85 x 15 x 3 Dumbbell Shrugs (60 seconds rest) 95 x 30 seconds x 3 Single Leg Deadlift 135 x 2 205 x 5 per leg 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 21, 2017 Author Share Posted January 21, 2017 Saturday 1/21/17 Axle Clean & Press (clean once, press for reps) 35 x 5 65 x 3 95 x 1 125 x 1 155 x 1 185 x 1 215 x 1 235 x 14 Axle Press Grip OH Squat 140 x 3 145 x 3 150 x 3 Axle Narrow Grip Floor Press off Blocks up to 275 x 3, but wasn't feeling it Axle Hold (working on keeping tight) 300 x 60 seconds Dumbbell Seated External Rotations 30 x 10 x 3 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 28, 2017 Author Share Posted January 28, 2017 Monday Squat 405 x 2 430 x 2 450 x 2 475 x 2 495 x 2 475 x 2 450 x 2 430 x 2 405 x 2 Chinups BW x 50 total in 3 sets Wide Grip Pulldown -3 sets Scapular Retractions -3 sets Rope Hammer Curls -3 sets Wednesday Yoke Carry up to 780 x 40ft x 3 -dropped on the way to 60 so did volume with 780, legs were sore from squats so I'm making some changes to fix this Keg Carry & Press 225 x 20ft+press x 3 225 x 3 press 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 3, 2017 Author Share Posted February 3, 2017 This week's main work: Dumbbell Bench Press 115 x 10 x 3 Biceps Curl 90 x 15 x 2 Dead Hang Chinup BW x reps x 2 Single Arm Hangs -misc times Axle Clean & Press up to 195 x 3 x 3 Belt Squat 225, 235, 245, 255, 265, 270, 265, 255, 245, 235, 225 all for doubles Keg Carry/Press 200 x Full medley with 2 extra presses at the end for a total of 5 reps clean & press -misc work up to ~contest weight with different technique Yoke Carry 330 x 80ft 900 x 30 second beltless hold Medicine Ball Forward Pass (on knees) -furthest throw with ten lb ball was 66ft 6 inches Misc Cardio 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 3, 2017 Author Share Posted February 3, 2017 Thursday 2/3/17 Dumbbell Bench Press 30 x 20 55 x 10 80 x 6 115 x 12 x 3 -very easy today 13" Axle Deadlift (stop and go, straps) 235 x 2 325 x 2 415 x 2 505 x 1 565 x 13 -another easy lift EZ Bar Curls 65 x 5 95 x 15 x 2 95 x 12 x 2 Single Leg Deadlift 135 x 1 185 x 1 245 x 5 L&R -balance was good today Single Arm Hang (no support from off hand) BW+10 x 10 seconds BW+25 x 10 seconds BW x 20 seconds L&R -going to try this out instead of farmers holds to keep grip intact 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 5, 2017 Author Share Posted February 5, 2017 (edited) Saturday 2/4/17 Axle Clean & Press (clean once, press for reps) 35 x 5 65 x 3 95 x 1 125 x 1 155 x 1 185 x 1 215 x 1 250 x 13 (Rep PR) Rack Overhead Lockouts 125 x 5 215 x 3 305 x 3 x 3 Axle Holds (on chest, while in press position) 320 x 60 seconds Atlas Stones 120 x 3 to 54" 150 x 2 to 54" 180 x shoulder 220 x shoulder -wasn't feeling it Belt Squat Machine 280 x 5 Lat Pulldown (wide grip chest to bar) 130 x 5 190 x 3 250 x 10 x 2 Edited February 5, 2017 by MattM 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 5, 2017 Share Posted February 5, 2017 Great pressing! 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted February 5, 2017 Share Posted February 5, 2017 Yes, very stout pressing! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 8, 2017 Author Share Posted February 8, 2017 Thanks Gents! I appreciate it! Wednesday 2/7/17 Keg Carry/Press 100 x 3 Press+pick 145 x 2 Press+pick 200 x 1 Press+pick 225 x 1 Press+pick 225 x 60ft w/Press every 20ft x 2 225 x 20ft w/Press x 2 Yoke Carry 330 x 20ft 420 x 20ft 510 x 20ft 580 x 60ft x 2 910 x 30 second beltless hold Plank -one set front and both sides w/45lb plate added x 60 seconds Seated Calf/Standing Calf Work 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 10, 2017 Author Share Posted February 10, 2017 Thursday 2/9/17 13" Axle Deadlift 125 x 2 215 x 2 305 x 2 395 x 2 485 x 2 600 x 12 (Rep PR) Dumbbell Bench Press 30 x 15 60 x 10 90 x 5 120 x 10 x 3 EZ Bar Curl 105 x 15 x 3 Single Leg DL -up to 225, wasn't feeling it Single Arm Hang BW+35 x 10 sec x 2 (per arm) BW x 30 sec (per arm) 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 10, 2017 Share Posted February 10, 2017 Amaziballs 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted February 10, 2017 Share Posted February 10, 2017 Wowee! Nice, Matt. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 11, 2017 Author Share Posted February 11, 2017 On 2/10/2017 at 10:07 AM, Shoggoth said: Amaziballs 22 hours ago, EricMilfeld said: Wowee! Nice, Matt. I'm trying! Wrapping up a my last heavy week of main event training so I've got to give it everything Saturday 2/11/17 Axle Clean & Press (clean once, press for reps) 35 x 5 65 x 5 95 x 3 125 x 2 155 x 1 185 x 1 215 x 1 235 x 1 265 x 11 (Rep PR) Axle Lockout (from rack) -up to 315 x 3 Axle Hold (in rack position) 330 x 60 seconds Belt Squat 90 x 3 180 x 3 230 x 3 270 x 3 x 3 Lat Pulldown 260 x 12 2 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted February 14, 2017 Share Posted February 14, 2017 Strong PR! You look ready! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 15, 2017 Author Share Posted February 15, 2017 (edited) On February 13, 2017 at 6:38 PM, EricMilfeld said: Strong PR! You look ready! I'm faking it till I make it haha ! Yoke Carry 330 x 20ft 420 x 20ft 510 x 20ft 600 x 20ft 690 x 20ft 800 x 20ft 800 x 40ft 800 x 65ft (Rep PR, Volume PR) Prowler Push (slow steps, focusing on contracting glutes) 135 x 500 total ft Attempted some Floyd Mayweather core work, and failed like 20 times... kinda counts right? Edited February 15, 2017 by MattM 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 16, 2017 Author Share Posted February 16, 2017 Thursday 2/16/17 Dumbbell Bench Press 30 x 10 60 x 8 90 x 5 120 x 12 x 3 13" Axle Deadlift (belt, straps, stop and go) 125 x 2 215 x 2 305 x 2 445 x 3 x 3 Single Arm Hang BW+45 x 8-10 sec x 2 (didn't have anyone to count for me) switch to 2 arm hang BW+45 x 30 sec EZ Bar Curl 25 x 20 115 x 22 (Rep PR) 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 18, 2017 Author Share Posted February 18, 2017 Saturday 2/18/17 Keg Carry & Press 100 x 3 press only 145 x 2 press only 200 x 1 x 2 press only 100 x 10ft carry 145 x 10ft carry 200 x 10ft carry 250 x 60ft/3 x 2 (Weight PR, Rep PR) 250 x 20ft/1 x 2 (Volume PR) 200 x 20ft/1 x 2 Wide Grip Lat Pulldown (chest to bar) 140 x 5 200 x 3 270 x 10 Belt Squat 90 x 3 140 x 2 180 x 2 230 x 1 270 x 1 300 x 3 (Weight PR, Rep PR, Volume PR) I made a training compilation video for the Arnold Amatuer World Strongman Championships 2017, the keg press carry & press clip is at the end of the video. I made this because it has been an injury free prep, and I am coming into the contest the strongest I've ever been. Whether I pull of a pro card or not I am very pleased with my work, and have a ton of people to thank for helping me out when I need it. I'll be tapering everything these last two weeks, there won't be a ton of impressive work to log so here are the progress highlights in order from late december to now Quote Link to comment Share on other sites More sharing options...
strongman1 Posted February 19, 2017 Share Posted February 19, 2017 Looking strong Matt!!! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 26, 2017 Author Share Posted February 26, 2017 Thanks Kelly! I'll be giving it a VIGOROUS effort Couple small workout things worth mention... Monday 2/20/17 Dumbbell Bench Press 25 x 12 50 x 10 75 x 8 100 x 5 125 x 20 (Rep PR) 13" Axle Deadlift 125 x 2 215 x 2 305 x 2 455 x 3 x 3 Axle Clean & Press 35 x 5 85 x 3 125 x 3 x 3 DO Hang from Bar BW x 20 sec x 2 -cant remember anything else I did Thursday 2/2317 Wide Grip Pulldown -5 sets of 15 light EZ Bar Curl -5 sets of 15 light Reverse Forearm Curls -3 sets of 40 light Light Triceps Extension -3 sets of 15 light Seated Barbell Lockouts -3 sets of 5 light Prowler/Yoke Medley (330 x 60ft + 135 x 60ft) x 2 Belt Squats 140 x 3 x 3 Plank + Side Plank BW x 60 sec each Seated Calf Raise + Single Leg Standing Calf Raises 180 x 20, BW x 20 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 26, 2017 Author Share Posted February 26, 2017 Saturday 2/25/17 Cable Row 100 x 60 sec 120 x 60 sec Leg Press 200 x 60 sec Rope Slams -2 sets of 60 seconds X-Band Walk -2 sets of 60 sec Plate Shrugs -2 sets of 60 sec Quote Link to comment Share on other sites More sharing options...
MattM Posted February 26, 2017 Author Share Posted February 26, 2017 Sunday 2/26/2 EVENT CARDIO TRAINING (REPEATED 2x) Keg Carry & Press 100 x 20ft+press x 3 -15 sec rest Keg Clean & Press 100 x press x 3 -15 sec rest Yoke Carry 195 x 60ft -15 sec rest 13" Axle Deadlift 225 x 6 -15 sec rest 13" Axle Deadlift 225 x 6 -15 sec rest Axle Clean & Press 125 x 5 -15 sec rest Axle Clean & Press 125 x 5 Bodyweight Hang BW x 20 sec Belt Squat 90 x 3 x 3 Dumbbell Bench 35 x 4 x 3 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 10, 2017 Author Share Posted March 10, 2017 (edited) ARNOLD 2017 WRITE UP Event 1: Keg Carry/Press medley During warmups the 220 keg felt like a joke, very very light. However at 250 at the start of the run I found that 30lbs made one hell of a difference and struggled with speed on the press portion of this event. I pressed the keg a total of 5 times (3 for the run, 2 at the end) however one of my presses on the 40ft marker I anticipated the down command too soon and had to re-press the keg. I am annoyed at my mistake but the run was a PR in every sense, though I had higher hopes for the event. I need to continue to work on keg carry to make sure in future medley events I maintain or gain speed. Event 2: Yoke Carry I got a few decent warmups, one 40ft run with 220, one 40ft run with 510. I was the most nervous about this event leading up to the contest, but the 760 x 60ft contest run went fine and I finished with a personal record time for that weight. I probably could have put my foot on the gas a little more in retrospect but my goal was NO DROPS and I needed to reedem myself for my multiple drops at 700 at nationals earlier. I wil continue to keep yoke training in my weekly work so that this weakness can turn into a strength over time. Event 3: Axle Deadlift Again, managed to sneak in a decent warmup at 330-360 and 550-560. During warmups I felt my back a little and during the event my back had a small tweak at rep 7, so I managed to get a hitched 8th rep and time expired. Very happy with this performance, weight announced was 640 but felt a tad heavier since they did not count the black metal spacers that held the weights in place before the bar's end cap. I will be focusing on pulling from the floor with some secondary pulls from 13-18" to keep my upper back and hips developing/maintaing strength to ensure a strong lockout. Event 4: Axle Clean & Press Got a warmup in at 185, and "250". "250" felt very easy, but when I got to my "285" if felt like 95% of my max. Managed 1 sucessful rep, and two near reps. I nearly blacked out on the rep after my 1st sucessfull press, and the event went downhill from there. If I had clean every rep, I might have managed 2 or 3 but its water under the bridge and needless to say bilateral pressing remains my greatest focus in training so these events stop KILLING my placing. I tied for 6th american competitor and 16/17th place overall out of the 30 or so athletes in the contest. Edited March 10, 2017 by MattM 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 10, 2017 Author Share Posted March 10, 2017 Monday 3/6/17 Dumbbell Bench Press 30 x 10 60 x 8 90 x 5 110 x 15 x 3 Axle Deadlift (from floor, straps) 125 x 1 x 3 215 x 1 x 3 305 x 1 x 3 Reverse Hyper 50 x 15 x 3 Single Arm Hang BW+30 x 8 sec x 2 (sets per hand) BW+30 x 30 sec (both hands) Tuesday 3/7/17 Axle Clean & Strict Press 35 x 2 65 x 2 95 x 2 125 x 2 160 x 6 185 x 5 200 x 2 x 3 215 x 2 x 5 Band Pullaparts Orange x 20 x 3 (30 sec rest) EZ Bar Curls 95 x 15 x 4 Seated DB External Rotation 25 x 15 x 4 Axle Wrist Roller 10 x 1 length up and down Thursday 3/9/17 Back Squat 45 x 2 135 x 2 215 x 2 315 x 2 340 x 2 365 x 2 390 x 2 410 x 2 435 x 2 455 x 2 480 x 2 Wide Grip Pulldown (chest to bar) 220 x 10 x 4 Cable Rope Scapular Retraction 100 x 30 sec x 5 (30 sec rest) Dumbbel Hammer Curl (both arms at once) 35 x 15 35 x 10 x 2 35 x 5 1 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.