MattM Posted September 6, 2015 Author Share Posted September 6, 2015 Saturday 9/5/15 WORKOUT I did some random things to warmup including a brief sprint, walking, toe touches, and setup. Conan's Carry w/Yoke 280 x 20ft 370 x 20ft 460 x 20ft 550 x 20ft 600 x 60ft in 13 seconds (Weight PR) 480 x 80ft in 10.9 seconds (Distance/Time PR) 680 x 15 seconds hold -carrying weight with our yoke is brutal... once you let any air out there is no getting it back Farmers Carry (recorded as weight per hand) 130 x 30ft 220 x 30ft 310 x 60ft in 10 seconds (Distance/Time PR) 310 x 60ft in 10.4 seconds 240 x 60ft in 7.4 seconds I did a total of only six working sets and I am exhausted haha 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 6, 2015 Share Posted September 6, 2015 Lots of weight getting lugged about! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 7, 2015 Author Share Posted September 7, 2015 Lots of weight getting lugged about! Next saturday will be even more brutal I think :p Monday 9/7/15 WORKOUT Single Leg Deadlift 185 x 5 x 2 Barbell Shrug 600 x 10 x 2 Farmers Hold 130 x 1 pick 220 x 2 pick 300 x 8 seconds 340 x 6 seconds x 4 280 x 35 seconds Sandbag Shouldering 235 x 1 x 3 280 x 1 This was probably the easiest Monday workout I've had in a long time, which I am very happy about! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 8, 2015 Author Share Posted September 8, 2015 (edited) Tuesday 9/8/15 WORKOUT Dumbbell Pullover (as a stretch) 40 x 10 x 2 Unilateral Dumbbell Strict Overhead Press 50 x 5 x 3 75 x 3 x 2 100 x 5 L&R 110 x 5 L&R (Rep PR L) 120 x 5 R, 4 L (Rep PR L&R, Volume PR L&R) 110 x 5 L&R (Volume PR L&R) 100 x 5 R, 10 L Incline Dumbbell Row (lying face down on an incline bench press, 60 seconds rest between sets) 125 x 8 125 x 6 x 3 Dips BW x 15 x 2 BW x 6 Weighted Chinup BW+60 x 5 x 2 Dumbbell Paused Chest Flye 50 x 12 x 2 Band Pullapart (30 seconds rest between sets) Band x 20 x 6 Edited September 8, 2015 by MattM 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 10, 2015 Author Share Posted September 10, 2015 Wednesday 9/9/15 WORKOUT Back Squat (90 seconds rest between sets, total chain weight was 90lbs) 55 x 5 55+chains x 5 145+chains x 5 235+chains x 3 325+chains x 1 360+chains x 3 x 8 Front Squat (90 seconds rest between sets, total chain weight was 90lbs) 275+chains x 3 x 8 Monster Walk band x 2 min x 3 X-Band Walk band x 2 min x 3 Single Leg Calf Raise BW+35 x 50,45,40 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 11, 2015 Author Share Posted September 11, 2015 Thursday 9/10/15 WORKOUT Log Clean & Strict Press (clean first rep) 90 x 5 120 x 3 150 x 1 180 x 1 210 x 1 235 x 5 x 2 (Rep PR, Volume PR) 215 x 6, 8 Dumbbell Alternating Front Raise 45 x 8 x 3 Dumbbell Lateral Raise 50 x 8 x 3 Dumbbell Rear Delt Raise 45 x 8 x 3 Dumbbell Upright Row 50 x 8 x 2 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 11, 2015 Share Posted September 11, 2015 Shoulders should be good and cooked Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted September 11, 2015 Share Posted September 11, 2015 Oh. Just more PRs. Congrats! Quote Link to comment Share on other sites More sharing options...
MattM Posted September 13, 2015 Author Share Posted September 13, 2015 Shoulders should be good and cooked They sure are today after my 3rd day this week of overhead press work! haha Oh. Just more PRs. Congrats! Thanks man, I'm trying to peak these events in a few weeks so I'm happy about the PRs!!! Saturday 9/12/15 WORKOUT Log Clean 90 x 2 140 x 2 180 x 2 230 x 1 270 x 1 320 x 3 x 2 (Volume PR) Circus Dumbbell/Single Arm Deadlift Medley w/farmers handle (R= right hand, L= left hand) 50 x 3 L&R (press only) 75 x 3 L&R (press only) 115 x 1 L&R (press only) 130 x 1 L&R (deadlift only) 130 x 1 L&R (press only) 145 x 7 R DB Press + 200 x 7 L Deadlift in 60 seconds 145 x 5 L DB Press (Rep PR) 145 x 2 L DB Press (Volume PR) 200 x 7 R Deadlift Conan's Carry w/Yoke 280 x 20ft 370 x 20ft 460 x 20ft 550 x 20ft 620 x 60ft in 11.7 seconds (Weight PR, Time PR) 500 x 80ft in 11.3 seconds (Time PR) 700 x 9-10 seconds hold (Weight PR) - I literally passed out and folded over backwards after setting it down, woke up and thought I was having a dream I was at the gym workout out haha Farmers Walk 130 x 20ft 220 x 20ft 320 x 60ft in 11.6 seconds 320 x 60ft in 10.5 seconds (Time PR) 250 x 60ft in 7.8 seconds Quote Link to comment Share on other sites More sharing options...
MattM Posted September 13, 2015 Author Share Posted September 13, 2015 Also forgot Friday's Workout Friday 9/11/15 WORKOUT Swiss Bar Pendlay Row 32.5 x 5 122.5 x 2 172.5 x 2 212.5 x 2 262.5 x 1 315 x 8 x 2 Behind The Neck Lat Pulldown 90 x 5 235 x 10 x 2 Dumbbell Scapular Retraction (30 seconds rest between sets, done laying face down on incline bench, retracting scapula) 85 x 40 85 x 35 85 x 30 85 x 25 85 x 20 Cable Pullover (loadable station using plate weight) 125 x 10 x 2 Band Rotator Cuff Work Quote Link to comment Share on other sites More sharing options...
MattM Posted September 15, 2015 Author Share Posted September 15, 2015 Monday 9/14/15 WORKOUT Dumbbell Pullover 40 x 10 x 2 Unilateral Dumbbell Overhead Strict Press 25 x 5 x 2 50 x 3 x 2 75 x 1 105 x 4 L&R 115 x 4 R 115 x 2 L 125 x 4 R (Weight PR, Rep PR) 125 x 0 x 4 L - this beat up my left shoulder pretty bad 115 x 4 R 105 x 4 R 105 x 1 L -not happy with this Incline Dumbbell Row (done laying face down on incline bench) 130 x 10, 7 Weighted Dips BW+20 x 10 x 2 BW+20 x 8,6 Weighted Chinup BW+70 x 5 x 2 Dumbbell Pause Flye 60 x 5 x 2 Band Pullapart Green x 20 x 6 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 21, 2015 Author Share Posted September 21, 2015 Wednesday 9/16/15 WORKOUT Log Clean 90 x 5 140 x 3 180 x 3 230 x 3 270 x 1 300 x 1 345 x miss x 2 325 x 2 (Weight PR) Log Clean & Press 90 x 5 120 x 3 150 x 1 180 x 1 210 x 1 240 x 1 265 x 2 210 x 3 x 7 (only 60 seconds rest between sets) -nearly threw up, was down for 20 min haha Sandbag Carry & Load 220 x pick x 2 260 x pick 220,220,260 x 60ft to 38" 220,220,260,260 x 60ft to 38" 260 x 60ft to 38" x 2 DB Seated Ext. Rtn. 40 x 10 x 2 40 min walking on 9/15 40 min on curve treadmill 9/17 20 min rowing+20 min stationary bike 9/18 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 21, 2015 Share Posted September 21, 2015 Dang! 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted September 22, 2015 Share Posted September 22, 2015 Dang! Yep. Quote Link to comment Share on other sites More sharing options...
MattM Posted September 22, 2015 Author Share Posted September 22, 2015 (edited) Thanks guys! The workouts have been less frequent but just as brutal lol Saturday 9/19/15 WORKOUT Circus Dumbbell Press + 1 Arm DL Medley 25 x 3 x 2 (press) 130 x 3 (dl) 50 x 3 x 2 (press) 75 x 3 x 2 (press) 190 x 1 (dl) 115 x 1 x 2 (press 220 x 1 (dl) 130 x 1 (press) 145 x 7 Press + 220 x 7 DL in 60 seconds (right arm press, left arm dl) 145 x 5 Press + 220 x 5 DL in 60 seconds (left arm press, right arm dl) 145 x 2 Press + 220 x 2 DL (left arm press, right arm dl) Circus DB Clean -singles up to 185 Conan's Carry w/Yoke 280 x 20ft 370 x 20ft 460 x 20ft 550 x 20ft 650 x 45ft, 38ft 550 x 60ft in 10.4 seconds (Time PR) 710 x 5 seconds hold Farmers Walk 130 x 40ft 220 x 20ft 315 x pick 345 x 15ft x 2 Edited September 22, 2015 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted September 22, 2015 Author Share Posted September 22, 2015 Monday 9/21/15 WORKOUT Dumbbell Pullover 40 x 10 x 2 Single Arm DB Strict Overhead Press 25 x 3 x 2 50 x 3 x 2 75 x 3 x 2 100 x 3 L&R 120 x 3 R 110 x 3 L 135 x 3 R (Weight PR) https://m.youtube.com/watch?v=Y2qMwmgtMow 120 x 3 L 120 x 3 R 125 x 1 L (Weight PR) 120 x 3 R (Volume PR) 110 x 6 L Incline Dumbbell Row 135 x 8 x 2 Weighted Dips (60 seconds rest between sets, holding lockout) BW+30 x 15,8,4,4 Weighted Chin-up BW+70 x 5 x 2 Dumbbell Paused Chest Flye 60 x 8,7 Band Pullapart (30 seconds rest between sets) Band x 20 x 5 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted September 23, 2015 Share Posted September 23, 2015 Prodigious pressing with the dumbbell! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 25, 2015 Author Share Posted September 25, 2015 Wednesday 9/23/15 WORKOUT Log Clean 90 x 5 140 x 3 180 x 3 230 x 3 270 x 1 320 x 1 335 x 1 350 x 1 (Weight PR) Log Clean & Press 90 x 5 140 x 3 180 x 3 210 x 1 230 x 1 250 x 1 270 x 1 280 x 2 290 x miss 260 x 4 240 x 4 Sandbag Carry & Load 120 x pick x 3 220 x pick x 2 260 x pick 220,260 x 60ft to 38" in 25.11 seconds 220,220,260,260 x 60ft to 38" in 61 seconds https://www.youtube.com/watch?v=2O3DOHUXxf0 220,220,260 x 60ft to 38" 260 x 60ft to 38" x 2 Prodigious pressing with the dumbbell! Thanks man, I'm hoping to do well on that event! 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 27, 2015 Author Share Posted September 27, 2015 Saturday 9/26/15 WORKOUT Circus DB Clean & Press + Single Arm Farmers Handle DL Medley 25 x 3 x 2 L&R (press only) 50 x 3 x 2 L&R (press only) 75 x 3 L&R (press only) 110 x 5 L&R (DL only) 115 x 2 L&R (press only) 180 x 3 L&R (DL only) 135 x 1 L&R (press only) 150 x 1 L&R (press only) 260 x 1 L&R (DL only) 165 x 7 R (press) + 260 x 7 L (DL) in 60 seconds (Rep PR with circus db) https://www.youtube.com/watch?v=DWmNirhs-dc 165 x 1 L (press only) (Weight PR) 260 x 7 R (DL only) 115 x 11 L (Rep PR) Conan's Carry W/ Yoke 280 x 20ft 370 x 20ft 460 x 20ft 550 x 20ft 675 x 20ft (Weight PR) in 6 seconds 575 x 60ft - completed run but front of yoke clipped ground during the start of the run and slowed me down a bit Farmers Carry 130 x 20ft 220 x 20ft 310 x 20ft 220 x 60ft -farmers felt very poor today, I believe the log cleans or sandbag on Wednesday is affecting my grip and not allowing full recovery 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 28, 2015 Author Share Posted September 28, 2015 Sunday & Monday (sept 27 & September 28 2015) -walking and stretching I am now done training and resting up for this weekend Quote Link to comment Share on other sites More sharing options...
MattM Posted October 6, 2015 Author Share Posted October 6, 2015 CONTEST SUMMARY 2015 NAS Amateur Nationals Day 1: Log Clean & Press - 275 for reps in 60 seconds: This was by far my worst event this comp. I had a stagger in my feet and my first rep was disqualified which threw me off. I had a total of 1 rep that counted, which put me in the mid bottom of the pack. Conan's Carry with Yoke - 600 for 60ft: I finished this event in 8.93 seconds I believe, which put me in 8th for this event. I started a little slow but finished fast. It was a Time PR for this event as well. Farmers Walk - 310 each hand for 60ft: I finished this event in 10.23 seconds, but grip gave right before the line and the handle slid through the finish, resulting in a 2 second time penalty, which put me in 15th or so for this event (I can't remember). After day one I was pretty disheartened and had to make some attitude adjustments so I could pull through and save my ass on day 2, which thankfully was exactly what happened!!! Day 2: Dumbbell/Deadlift Medley - 160lb dumbbell clean & press, followed by a 250lb single hand deadlift for reps in 60 seconds: I ended up with 7 presses with the 160 dumbbell, and 6 lifts with the deadlift in the time allowed. This put me in a tie for fourth on this event, which helped get my ass in gear for the fifth and final event. Sandbag Carry & Load - 220,240,260 sandbags carried 60ft and loaded to a 40" platform: I finished this event with a time of 31.11 seconds, putting me in third for this event, and 6th overall in the middleweight division (175-231) and in the 200-231 division. Because of this I qualified for the Arnold Classic!!! Goal achieved, even with some mistakes made in the first day. 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 7, 2015 Author Share Posted October 7, 2015 Saturday 10/3/15 Left Arm Pushups (single arm, only lefty) BW x 11,15,12 Monday 10/5/15 WORKOUT Speed Squat 45 x 5 95 x 5 135 x 5 185 x 3 225 x 3 300 x 2 x 10 -shoulder flexibility was close to zero today Walking Lunges BW x 15 x 3 -minimal rest Leg Extensions 140 x 12 x 3 -held at lockout for a second Seated Calf Raises 160 x 25 180 x 25 200 x 25 Tuesday 10/6/15 WORKOUT Hanging Leg Raises BW x 8 x 3 Side Bends 100 x 15 x 3 Incline Walking 7.5% incline, 2.5mph for 40 min Wednesday WORKOUT Bilateral Dumbbell Clean & Press 25 x 10 50 x 8 75 x 9 -focused on holding lockouts Paused Dumbbell Incline Bench Press 70 x 8 x 3 Triceps Dips BW x 10,8,8 -held lockout for a second each rep Band Pushdowns Black x 10 x 4 -held lockouts for 2 seconds Lateral Raises 30,35,40 x 12 -done with less than 10 seconds rest between sets Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 8, 2015 Share Posted October 8, 2015 Congrats on qualifying! Quote Link to comment Share on other sites More sharing options...
MattM Posted October 9, 2015 Author Share Posted October 9, 2015 Congrats on qualifying! Thanks! I will prepare to minimize the whoopin I'll get there as soon as I know what the events are haha 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 9, 2015 Author Share Posted October 9, 2015 Thursday 10/8/15 WORKOUT Deadlift (straps) 45 x 10 x 2 (single leg) 135 x 3 185 x 3 225 x 3 275 x 1 315 x 1 365 x 1 405 x 1 455 x 1 495 x 1 545 x 1 585 x 1 -I went until I felt a risk that form might start to break down Glute Ham Raise BW x 15 BW x 10 x 2 -hamstring on right side started to tighten up One Arm Row (no straps, rotating loadable db) 60 x 5 110 x 3 160 x 10 160 x 8 x 2 Trap Bar Shrugs (strict, no straps) 240 x 20 x 3 -felt light on traps, the handles knurling really dug in Band Pull-aparts Blue x 15 Blue x 10 x 2 Swiss Bar Curls 32.5 x 50 1 Quote Link to comment Share on other sites More sharing options...
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