MattM Posted March 13, 2016 Author Share Posted March 13, 2016 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 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 13, 2016 Share Posted March 13, 2016 So..... You didn't think that 13 was enough work for the day eh 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 14, 2016 Author Share Posted March 14, 2016 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 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 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 18, 2016 Author Share Posted March 18, 2016 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 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 18, 2016 Author Share Posted March 18, 2016 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 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 20, 2016 Author Share Posted March 20, 2016 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 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 20, 2016 Author Share Posted March 20, 2016 Saturday 3/19/16 Helped out at a strongman comp, and got to jump in a few events to get a workout in 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 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. 1 Quote Link to comment Share on other sites More sharing options...
dpc Posted March 20, 2016 Share Posted March 20, 2016 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. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 20, 2016 Author Share Posted March 20, 2016 11 hours ago, dpc said: Never seen someone log "standing around and sweating" as an exercise. Nicely played. Haha Thanks Dylan I got some photos of the the 365 x 3 @ 52" yesterday! 1 Quote Link to comment Share on other sites More sharing options...
Grind Posted March 20, 2016 Share Posted March 20, 2016 Huge stone. 20"? They are way harder to handle than the 18" ones. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 20, 2016 Author Share Posted March 20, 2016 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 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted March 21, 2016 Share Posted March 21, 2016 Impressive! That stone was bigger than you. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 21, 2016 Author Share Posted March 21, 2016 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 Quote Link to comment Share on other sites More sharing options...
Grind Posted March 21, 2016 Share Posted March 21, 2016 Hahaha 22" crazy size. I have enough trouble with 20" Really strong lifting man! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 21, 2016 Author Share Posted March 21, 2016 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! Quote Link to comment Share on other sites More sharing options...
MattM Posted March 22, 2016 Author Share Posted March 22, 2016 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 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 25, 2016 Author Share Posted March 25, 2016 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 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 25, 2016 Author Share Posted March 25, 2016 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 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 25, 2016 Author Share Posted March 25, 2016 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 2 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted March 25, 2016 Share Posted March 25, 2016 Nice dumbbell PR! I really like that way of stretching you describe, too. It wouldn't hurt me to try it. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 26, 2016 Author Share Posted March 26, 2016 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 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 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 29, 2016 Author Share Posted March 29, 2016 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 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 30, 2016 Author Share Posted March 30, 2016 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 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 31, 2016 Author Share Posted March 31, 2016 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 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 31, 2016 Share Posted March 31, 2016 Nice swaaats!!! Quote Link to comment Share on other sites More sharing options...
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