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Moeller Vs. Weights


MattM

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Strong PRs! Very nice.

Much appreciated Eric!

Wednesday 6/17/15

WORKOUT

Chinups

BW x 5 x 3

Barbell Shrugs (mixed grip, hold at contraction)

225 x 30 x 2

225 x 18

Barbell Yates Row

225 x 10 x 2

225 x 8

Chest Supported Incline DB Row

45 x 12 x 3

DB Pullover

60 x 12 x 2

60 x 10

Band Pullapart

two bands x failure x 3

Dumbbell Preacher Curl (full ROM, pretty much no rest)

45 x 12,4,4

-a few extra with lefty

Wrist Roller

25 x 2.5 total reps

CARDIO

30 min 14% incline, 2.5mph

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Thursday 6/18/15

"Rest Day"

-3-4 sets chest machine lefty only

-1-2 sets triceps machine lefty only

-chest fly 15lbs x 2 sets of some reps & stretches

-overhead triceps extension 15lbs for some reps

-barbell biceps curl 45 x 100 reps in a row

-reverse grip cable triceps extensions 100 reps with 20lbs

1 hour walking 2% incline, 2.5mph

Friday 6/19/15

WORKOUT

Speed Squat

45 x 3

135 x 3

225 x 3

275 x 2 x 5

275 x 6

Front Squat

135 x 1

225 x 1

315 x 1

365 x 1

405 x 4 (Rep PR)

High Bar ATG Pause Squat

225 x 5 x 3

-easy and quick

Hanging Knee Raise

-50 total reps

Cable Glute Kickback

65 x 15,12,6

Seated Calf Raise

200 x 15 x 3

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Saturday 6/20/15

WORKOUT

Paused Bench Press

45 x 5

95 x 5

135 x 3

185 x 3

225 x 1

275 x 1

300 x 1

Machine Chest Press

50 total reps at 50lbs lefty, split between two different grips

Lying Barbell Extensions

45 x 20 x 5

Misc. light stuff for left triceps

Band Lateral Raise/Upright Row Superset

Black x 30 reps total

30 min incline walking at 9.5% incline, 2.5mph

NOTE: Friday cardio was 1 hour at 2% incline, 2.5mph

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Hitting some huge numbers! Way to go, Matt.

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Hitting some huge numbers! Way to go, Matt.

Mike! Glad to hear from you, hope all is well! I'll shoot you a text today some times, I have a few comp questions :)

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Alright. Resting up a little. I concluded 3 weeks of dieting last sunday and am about 225 in the morning, 231 with clothes and shoes on mid day ;)

Sunday 6/21/15

WORKOUT

Speed Deadlift

45 x 5

95 x 5

135 x 3 x 2

185 x 3

225 x 1

275 x 1 x 8

Weighted Chinup

BW x 3 x 2

BW+30 x 12

Good Morning w/ssb

140 x 12 x 2

Seated Cable Row

180 x 25 x 2

X-Band Walk

1 min x 2

Dumbbell Shrug

100 x 25 x 2

Situps w/GHR

BW x 12 x 2

Tuesday 6/23/15

WORKOUT

Axle Clean & Press

75 x 1 x 10

-just doing some rehersal

Chest Fly

20 x 20 x 3

Lefty Extensions

15 x 20 x 3

Arm Over Arm Prowler Pull/Push back

90 x 60ft x 2

180 x 10ft back

-this is going to be tough, I just have to make sure to counter push with the right hand to keep the damn sled going straight

Atlas Stones (no tacky)

230 x 1 x 5 @ 50" single motion

-running to stone, immediate load

Keg Toss simulation (with 20lb cloth medicine ball)

20 x 1 x 8

-height will be no issue, just remembering to get the keg about 3ft in front of the bar before launching will be perfect

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Those weighted chins really stand out for a guy weighing 225!

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Those weighted chins really stand out for a guy weighing 225!

Thanks Eric, my strength took a hit when the shoulder/neck started acting up but I'm getting back to speed now.

Not much to log, just 30 min walking and foam rolling on wednesday, and about an hour walk on thursday. I'm planning on doing another 30 minutes today to keep fresh for tomorrows contest :wub:

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Tear it up tomorrow!

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MN State Strongman Championships

Summary: 1st Place Mens 200-231 Division of 8 in the class

1st Place Mens 200-231 MN State Strongman Championship

Event 1: Hercules Hold- 200lbs on the end of each piller, handles 1 1/2" in diameter, holding for time
-Fourth Place, 31.15 seconds
Event 2: Prowler Arm-over-Arm Pull/Low Handle Push Back- 180lbs on very grippy asphalt, 75 second time limit
-Second Place, time unknown
Event 3: Keg Over Bar- six 25lb pony kegs to be thrown over a 16ft bar, 60 seconds time limit
-Third Place, about 50 seconds as I had to chase my last keg about three times before getting it!
Event 4: Axle Clean & Press - 230lbs, clean & press each rep, 60 seconds time limit
-First Place, got 7 reps here... had a few botched cleans which cost me at least a reps worth of time.
Event 5: Stones of Death - eight atlas stones carried and load to 48", two 150lb stones and six 240lb stones all no tacky, 75 seconds time limit
-First Place, took me 40 seconds and I believe I loaded these faster than anyone in any weight class competing that day :santa:
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Helluva athlete Matt! Congrats!

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Wow!!! You cleaned house on axle and stones! The two coolest events in the contest, too.

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Helluva athlete Matt! Congrats!

Wow!!! You cleaned house on axle and stones! The two coolest events in the contest, too.

Thanks guys, I really appreciate the support :zorro: I was glad I was able to put enough out there to take it home.

Sunday 6/28/15

WORKOUT

Left Arm DB Bench Press (holding other dumbbell up in the air in press position for balance)

30 x 15

50 x 15

75 x 15 x 3

Left Arm Chest Flye

25 x 10 x 3

Left Arm Triceps Extensoins

NOTE: I feel like I have been hit by a train today haha. Forearms are bloody, knuckes look like I was in a boxing match, collarbone has got a nasty blood blister the size of a quarter from the botched axle clean, and my right side oblique was tweaked badly from either high knees or when I was playing around with the stones before the comp started. I may take tomorrow off and just do some walking.

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Tuesday 6/30/15

WORKOUT

Jump Rope

Speed Military Press

45 x 5

75 x 5

95 x 5

135 x 1

155 x 1

185 x 3

Log Clean & Press

90 x 3 x 2

140 x 2

180 x 2

-all with viper technique

Yoke Carry

190 x parking lot length(80ft ish?)

280 x 80ft(?)

370 x 80ft(?)

460 x 80ft(?)

550 x 80ft(?) x 2 both in 11 seconds

Tire Flip (~700lbs)

Tire x 75ft(?) x 52 seconds

-getting better at this

Farmers Walk (weight per hand)

130 x 50ft

220 x 50ft in 5 seconds

250 x 50ft in 4 seconds

Farmers Hold

250 x 59 seconds (Rep/time PR)

Left Triceps & Pec stuff

Edited by MattM
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Wednesday 7/1/15

WORKOUT

Lat Pulldown (wide grip)

-about 10 sets up to the max stack for 4 reps

Cable Row

-about 8 sets up to the max stack for 12 reps

Cable Pullover

-about 6 sets up to the max stack for 10 reps

Rear Delt Flye Machine

-about 6 sets up to low middle stack, drop sets all the way down on the last set of this

DB Reverse Forearm Curl

100 total reps

Cable Rope Curl

100 total reps with light weight

NOTE: Biceps are still shot from stones, they are so sore in the chinup position that doing one rep was pretty painful, hence the switch to pulldowns.

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Nice speed on the farmers. And congrats on the timed hold! 1.25" smooth handles?

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Nice speed on the farmers. And congrats on the timed hold! 1.25" smooth handles?

Thanks Eric! Yep no knurling on the farmers handles, and that is the diameter I believe. My previous best for around that time was 220ish a hand, so this kind of came as a surprise especially after the hercules hold only 3 days before!

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Friday 7/3/15

WORKOUT

Overhead Squat

45 x 5

95 x 3

135 x 2

150 x 10

Squat

45 x 5

135 x 3

225 x 3

315 x 1

405 x 1

455 x 1

475 x 1

500 x 1

-called it here, right oblique still hurts a bit from sauk rapids

Pause Squat

375 x 8

Bulgarian Split Squat

60 x 18 R&L

GHR Situps

BW+15 x 15

Single Leg Calf Raise

BW+75 x 20 R&L

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Saturday 7/4/15

WORKOUT

Paused Bench Press (going for speed off chest)

45 x 5

95 x 5

145 x 5

175 x 5

200 x 5

Single Arm DB Bench

-trying these a different way now. I hold up both dumbbells in lockout position but rep lefty out to mimic more of a real bench movement and minimize twisting in my torso. These feel like they are helping rebuild lefty to a larger degree

80 x 22L, R (stopped at 22)

60 x 16L

DB Chest Fly/Press (chest fly until failure, then press the dbs as fast as possible for a few reps)

30 x 7+7 x 3

DB Lateral Raise

35 x 12 x 3

DB Upright Row

45 x 6 x 3

DB Rear Delt Raise

30 x 12 x 3

Barbell Skull Crusher

100 total reps with the bar

Left arm triceps work

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Sunday 7/5/15

WORKOUT

Deadlift

135 x 5 x 2

135 x 3

225 x 3

315 x 1

405 x 1

455 x 1

510 x 1

-called it here to heal up more, this was the minimum weight my program called for to lift today.

Barbell Pendlay Row

135 x 5

225 x 3

255 x 10

Barbell High Bar Good Morning

180 x 10

-these are really hard for me, I was happy to find this out because I need to work on every weak link in the deadlift I can. There are good Lightweights out there DLing 700+ and I would like to be able to keep up better! :shuriken:

Body Saw

BW+25 x 26

Planning on a PM workout tonight for glutes and calves :sorcerer:

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Sunday 7/5/15

PM WORKOUT

Seated Calf Raises

160 x 10

170 x 10

180 x 10

Standing Single Leg Calf Raises

BW x 40

Glute Cable Kickback

55 x 12

65 x 12

75 x 12

-a few extra reps for left leg for good measure

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Tuesday 7/7/15

WORKOUT

Speed Military Press

45 x 3

75 x 3

95 x 3

110 x 3 x 8

-20-30 seconds rest between sets

Keg Clean & Press

33 x 1 x 3

150 x 1 x 3

230 x 1 x 2

-like riding a bike, no technique lost here

Log Clean & Press (more technique work)

90 x 3

140 x 3 x 2

Dumbbell Unilateral Strict Press

50 x 58R. 58L (Rep PR)

50 x 10L

-too many reps haha

Yoke Pick/Lift (from 2 inches lower than normal yoke height for me)

190 x 3

280 x 3

370 x 3

460 x 3

550 x 3

640 x 3

730 x 9 + 30 seconds hold at top

-all sets all reps & hold beltless

Sled Drag

425 x failure, maybe 130-150ft I don't even know

-weight for the was two ladies totaling around 290lbs, 90lbs plate weight, and the 45lb sled

This killed me and I laid down to recover with intentions to get up but never did haha! :sorcerer:

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Crazy dumbbell press reps. Hefty yolk and sled, too.

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Crazy dumbbell press reps. Hefty yolk and sled, too.

Thanks Eric! I've been really enjoying the higher rep shoulder work :)

Wednesday 7/8/15

WORKOUT

Single Arm Pulldowns

sets of 8 up to the full stack, got 6 with lefty, 10 with right so did dropsets for lefty

Barbell Shrug

225 x 77 (double over)

225 x 35 x 2 (mixed grip)

Chest Supported Row

45 x 12 x 3

Cable Crossover

35 x 8 x 3

Cable Pullover

125 x 15 x 2

125 x 10

DB Alternating Biceps Curl

45 x 10 x 3

Wrist Roller

35 x .75

25 x 1

10 x 1

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Friday 7/9/15

WORKOUT

Overhead Squat

45 x 5

95 x 5

120 x 12 x 2

Squat

135 x 5

225 x 3

315 x 1

405 x 1

455 x 1

515 x 1

545 x 1

Front Squat

135 x 1

225 x 1

315 x 1

365 x 8 (Rep PR) :santa:

Bulgarian Split Squat

45 x 12 x 2

X-Band Walk

Red Mini x 1 minute x 2

Body Saw

BW+25 x 10 x 2

Seated Calf Raises

200 x 25 x 2

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