Jump to content

Moeller Vs. Weights


MattM

Recommended Posts

Saturday 3/12/16

WORKOUT

Deadlift

135 x 3

225 x 3

315 x 2

405 x 1

495 x 1

585 x 1

500 x 13 (Rep PR)

 

Tire Flip

-A few singles with our big tire (weight unknown)

 

Axle Double Over Deadlift (chalk only, conventional)

315 x 20 in one minute

 

Axle Hang (put axle up on rack pins, hung double over for time)

BW x 35 seconds

 

Single Arm Hang (holding pullup bar, one hand lightly touching rack to prevent spinning)

BW x 27 seconds L&R

 

 

 

  • Like 3
Link to comment
Share on other sites

So..... You didn't think that 13 was enough work for the day eh

  • Like 1
Link to comment
Share on other sites

On March 12, 2016 at 8:11 PM, Shoggoth said:

So..... You didn't think that 13 was enough work for the day eh

There were other people in the gym that day, I had to look like I was working hard haha :cool

Sunday 3/13/16

WORKOUT

Dumbbell Bench Press (weight per hand)

55 x 5

75 x 5

95 x 3

115 x 6

125 x 6

-saved about 2 reps in the tank that last set

 

Neutral Grip Weighted Pullup

BW+30 x 8,6

 

Incline Dumbbell Bench Press

85 x 12,9

 

Wide Grip Cable Pulldown

220 x 15 x 2

 

Dumbbell Chest Flye

35 x 15 x 2

 

Cable Crossover (rear delts)

30 x 17,10

 

One Min of rope slams

Left Arm for one set of bis and tris

 

I really like this workout

 

  • Like 1
Link to comment
Share on other sites

Monday 3/14/16

Farmers Walk (weight per hand)

40 x 120ft w/turn at 60ft

140 x 120ft w/turn at 60ft

190 x 120ft w/turn at 60ft x 2

 

Sandbag Carry to Drag

220 sandbag x pick x 3

220 sandbag x 60ft + 445 sled x 60ft (sandbag loaded to 225 sled) x 2

 

Back Squat

up to 225 x 3

-testing out left quad, felt fast & easy but won't push it till next week and it's pain free

 

Knees to Elbows

BW x 20 x 2

 

Tuesday 3/15/16

-did some calf raises with weight, 3 sets, then single leg calf raise w/bw to failure

 

 

Link to comment
Share on other sites

Wednesday 3/16/16

Barbell Overhead Strict Press (standing, solid lockouts, short pause at bottom)

45 x 5

65 x 3

85 x 3

105 x 2

125 x 1

145 x 1

165 x 1

185 x 13

 

Dumbbell Overhead Strict Press (standing, dumbbells to shoulders each rep)

55 x 3

75 x 13 (Rep PR)

-I have no rep record for anything between 70 and 85, so hence the PR.  I generally don't go too heavy on these, but I will push a little more each week

 

Barbell Front Raise (all the way overhead)

70 x 10

-minimal swing, went for upper back contraction at top

 

Cable Lateral Raise

22.5 x 15 L&R

 

Band Pullapart

Band x 20 x 6

-30 seconds rest between sets

  • Like 3
Link to comment
Share on other sites

Friday 3/18/16

WORKOUT

Wheelbarrow Carry/Load (done by placing a medium tire on a car deadlift apparatus, and putting wheels on where the hinge would go)

Wheelbarrow apparatus x 10ft, Load 140 sandbag into tire

Wheelbarrow apparatus+140 bag x 10ft, Load 200 sandbag into tire

Wheelbarrow apparatus+140, 200 bag x 10ft, Load 240 keg into tire

Wheelbarrow apparatus+140, 200 bag, 240 keg x 10ft

done in succession for two rounds

 

Front Squat

45 x 3

135 x 3

225 x 2

315 x 1

365 x 1

405 x 1

425 x 1

-just testing out the left quad, bruising is going down so thats a good sign and strength is still there.  It still aches a bit but not seriously

 

Leg Extension

Left leg x 30 reps with light weight

Link to comment
Share on other sites

Saturday 3/19/16

Helped out at a strongman comp, and got to jump in a few events to get a workout in :cool

Axle Clean & Press

73 x 5

123 x 3

163 x 3

213 x 2

253 x 1

283 x 1

263 x 1

-283 felt good, but didn't want to risk a miss today so I dropped the weight and did another lighter single

 

Sandbag Carry

170 x pick

300 x pick

200 x shoulder

300 x shoulder

300 x 40ft sprint

-felt very fast

 

Atlas Stone over Bar 

250 x 1 @ 48"

250 x 1 single motion @ 48"

295 x 1 x 3 single motion @ 52"

365 x 3 @ 52" (Weight to Height PR, Rep PR, Volume PR)

-I had about 25 seconds left of the minute they gave me in this event, but last rep was a fight over the bar so I chose to call it and take my PRs and a tie for first instead of try and battle out a fourth rep to beat the best 220.5-275lb class score.  Extremely happy with this stone session :zorro:

 

There was a ton of dragging of horse trailer mats, loading bars, some farmers walks holding bumpers and misc standing around and being sweaty that I also did on top of the events.

  • Like 1
Link to comment
Share on other sites

1 hour ago, MattM said:

 misc standing around and being sweaty that I also did on top of the events.

Never seen someone log "standing around and sweating" as an exercise.

Nicely played. 

  • Like 1
Link to comment
Share on other sites

11 hours ago, dpc said:

Never seen someone log "standing around and sweating" as an exercise.

Nicely played. 

Haha Thanks Dylan :D

I got some photos of the the 365 x 3 @ 52" yesterday!

 

 

Stone 5.jpg

Stone 4.jpg

Stone 3.jpg

Stone 2.jpg

Stone 1.jpg

  • Like 1
Link to comment
Share on other sites

It sure was!  I've tried a 22" diameter stone a year or so ago but couldn't quite manage the load!  Too small stones also can get annoying haha

Link to comment
Share on other sites

Impressive! That stone was bigger than you. 

  • Like 1
Link to comment
Share on other sites

On March 20, 2016 at 0:05 PM, Grind said:

Huge stone. 20"? They are way harder to handle than the 18" ones.

I double checked, it is actually 22" with a reinforcing foam insert to make it 365

Link to comment
Share on other sites

22 minutes ago, Grind said:

Hahaha 22" crazy size. I have enough trouble with 20" 
Really strong lifting man!

One day my goal is to get our 425lb stone off the ground, I've been too chicken to try it!  And thanks!

Link to comment
Share on other sites

Monday 3/21/16

WORKOUT

Speed Deadlift

135 x 2

185 x 2

225 x 2

275 x 2

315 x 1

365 x 2

405 x 2

455 x 2

-bar speed slowed enough at 455 to call it good with speed work, also my back is still sore from stones and axle

 

Incline Dumbbell Row (straps, 60 seconds rest)

110 x 6 x 4

 

Incline Dumbbell Shrugs (30 seconds rest)

65 x 35, 25, 20, 20, 20

 

Seated Dumbbell External Rotation

30 x 20

  • Like 1
Link to comment
Share on other sites

Tuesday 3/22/16

WORKOUT

Dumbbell Bench Press

60 x 5

90 x 5

110 x 6 x 4

 

Weighted Neutral Grip Chinup

BW+35 x 8,6

 

Incline Dumbbell Bench Press

60 x 5

90 x 13,10

 

Band Assisted Wide Grip Pullup

BW x 17,15

 

Dumbbell Flye

40 x 15 x 2

 

Dumbbell Rear Delt Raise

45 x 12,10

 

Cable Plate Loaded Pullover

35 x 15 x 2

Link to comment
Share on other sites

Wednesday 3/23/16

WORKOUT

Carry & Drag Medley

150 Bag x pick

205 Bag x pick

150 Bag x 40ft

200 Keg x pick

200 Keg x 100ft, (load to sled), 150 Bag x 100ft (load to sled), 400 Sled x 100ft back

 

Squat

135 x 3

225 x 3

315 x 2

405 x 1

495 x 1

515 x 1

545 x 1

565 x 1

-didn't push these, second time back squatting in a few months

 

Pause Squat

500 x 3 (Rep PR)

 

X-Band Walk

Band x 2 min x 2

 

Single Leg Bodyweight Calf Raise

BW x 100 each leg

 

Plank w/25lb weighted vest (someone chose this exercise for me)

BW+Vest x 3 min

 

Knee Raises

BW x 15 x 2

Link to comment
Share on other sites

Thursday 3/24/16

WORKOUT

Barbell Standing Overhead Strict Press

45 x 5

65 x 3

85 x 3

105 x 2

125 x 2

145 x 1

165 x 1

185 x 1

200 x 10

-I believe I could have made a really ugly 11th rep happen, but didn't risk a failed rep

 

Dumbbell Standing Overhead Strict Press (weight per hand)

55 x 3

80 x 13 (Rep PR)

 

Barbell Front Raise

75 x 8

-also did some stretches while the bar was overhead where I try to depress my rib cage and flex my abs while keeping lockout straight above and slightly behind the head

 

Cable Lateral Raise

25 x 13 L&R

 

Machine Rear Delt 

130 x 13

 

Dumbbell Shrugs (strict and slow)

50 x 20

 

 

  • Like 2
Link to comment
Share on other sites

Nice dumbbell PR!  I really like that way of stretching you describe, too. It wouldn't hurt me to try it. 

  • Like 1
Link to comment
Share on other sites

On March 25, 2016 at 8:03 AM, EricMilfeld said:

Nice dumbbell PR!  I really like that way of stretching you describe, too. It wouldn't hurt me to try it. 

I have been doing the stretch in an attempt to get in a better overhead position faster so I can start learning how to do barbell jerks... which I despise because of how technical it is haha :blink

Saturday 3/26/16

WORKOUT

Barbell Cont. Clean & Press (didn't have an axle today)

45 x 5

95 x 1

135 x 1

185 x 1

215 x 1

225 x 1

255 x 1

225 x 1

215 x 1

185 x 1

135 x 1

-worked up to 85% of my best axle press weight, worked back down

 

Farmers Walk (weight per hand, chalk only)

140 x 60ft w/1 turn at 30ft

210 x 100ft w/1 turn at 50ft 

-tweaked my calf, probably from the high rep calf work on wednesday

 

Axle Hang (set axle up on the safety bars around 65", hang DO chalk only)

BW x 5 seconds

BW x 30 seconds

-could have gone a bit longer on the second hang, but had 30 seconds programmed in

 

Single Arm Hang (from pullup bar, one arm lightly touching rack to prevent spinning, chalk only)

BW x 30 seconds L&R

-lefty was easier

 

Reverse Wrist Curls

45 x 75

 

 

 

 

  • Like 2
Link to comment
Share on other sites

Monday 3/28/16

WORKOUT

Carry/Drag Medley

185 Duck Walk apparatus x 60ft

-run back 60ft

185 Duck Walk apparatus x 60ft

545 Sled Drag x 60ft back to start

-tweaked my dang lat picking up the second apparatus... what the heck

 

LATER IN THE DAY

Atlas Stones (spray tack only)

120 x 5 single motion faux loads

150 x 5 single motion faux loads

230 x 3 @ 47.5" single motion

310 x 3 @ 47.7" single motion

340 x 1 @ 47.7" (this is the most weight I've loaded with no real tacky, felt pretty easy)

 

Dumbbell Bench Press (weight per hand)

60 x 10

80 x 8

110 x 3

130 x 1

140 x miss (lost control of lefty)

140 x 1 (Weight PR)

-never used to do dumbbells for heavier pressing, so technically a PR.  I'm still not able to press what I was on the flat bench before the back to back injuries but it feels good to chip away at progressively heavier stuff and get my chest up to par.

 

Incline Dumbbell Bench

60 x 5

80 x 3

95 x 15, 17

-probably a PR, I haven't kept track of any incline rep work but I'll go through the log later and find out

 

Dumbbell Chest Flye

45 x 10 x 2

  • Like 1
Link to comment
Share on other sites

Tuesday 3/29/16

WORKOUT

I am trying to take it a bit easy today as I am recovering from a minor left quad, calf and lat injury.  I figured traps, rear delts, and serratus anterior was a safe bet that would not seriously affect my front squat/strict OHP workout tomorrow

Dumbbell Strict Shrug (second hold at the top)

70 x 30,25

 

Incline Dumbbell Shrug (was trying to focus on getting the low traps together)

70 x 15 x 2

 

Dumbbell Rear Delt Raise

45 x 12,10

 

Dumbbell Seated External Rotation

35 x 12

 

Cable Unilateral Pullover

85 x 17 x 2 L&R

 

Rear Delt Machine

100 x 30

 

-tried a bunch of biceps stuff, but they were tired from stones yesterday so didn't push it

  • Like 1
Link to comment
Share on other sites

Wednesday 3/30/16

WORKOUT

Barbell Strict Overhead Press (speed work)

135 x 2 x 8

 

Dumbbell Strict OHP

55 x 3

70 x 3

85 x 11

-triceps were shot from the heavier dumbbell bench on monday I think

 

Front Squat

135 x 3

185 x 1

225 x 1

275 x 1

315 x 1

365 x 1

405 x 1

435 x 1 (Weight PR)

-opted for a nice 5lb pr today

 

Barbell Front Raise (using overhead press grip, all the way overhead)

45 x 20, 12,10

-upper/mid back was very sore from these which is a good thing!

 

Machine Leg Press

1/2 stack x 10 reps paused at bottom for a second

3/4 stack x 10 reps paused at bottom for a second

full stack x 10 reps paused at bottom for a second

-a little too light but still felt good to get the legs working on something different

 

Leg Extension (left leg only)

1/3 stack x 25 reps

 

Glute Kickback

1/3 stack x 10 reps per leg, squeezing at top as hard as I could

 

Lateral Delt Machine

1/3 stack x 20 reps

 

Ab Machine

1/3 stack x 50 reps

 

  • Like 2
Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Unfortunately, your content contains terms that we do not allow. Please edit your content to remove the highlighted words below.
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

  • Recently Browsing   0 members

    • No registered users viewing this page.
×
×
  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.