MattM Posted October 23, 2014 Author Share Posted October 23, 2014 Tuesday 10/20/14 WORKOUT Full Squat 45 x 5 95 x 1 135 x 5 225 x 3 315 x 3 405 x 1 455 x 1 495 x 1 525 x 1 Yoke Pick/Hold (regular stance) 370 x 5 460 x 5 550 x 5 640 x 5 710 x 3 850 x 1+30 second hold Sandbag Over Bar 200 x 3 x 3 @ 56.5 -easy speed work Incline Treadmill Sprint 70 seconds Good workout today! Quote Link to comment Share on other sites More sharing options...
MattM Posted October 24, 2014 Author Share Posted October 24, 2014 Thursday 10/23/14 WORKOUT Swiss Bar Strict Press 35 x 10 55 x 10 75 x 5 95 x 5 115 x 3 135 x 3 155 x 3 175 x 3 205 x 1 225 x 3 -nice and fast, good so far. Circus Dumbbell Clean & Press 120 x 3 x 3 L 120 x 3 x 3 R -using the technique I used at nats Band Pullapart Purple x 50 total reps 50lb Medicine Ball Slam -80 seconds Quote Link to comment Share on other sites More sharing options...
MattM Posted October 27, 2014 Author Share Posted October 27, 2014 Saturday 10/24/14 WORKOUT Deadlift 135 x 3 185 x 3 225 x 3 275 x 3 315 x 3 365 x 3 405 x 3 455 x 3 495 x 1 525 x 3 Farmers Hold 130 x 3 picks 220 x 61 seconds (Rep/Time PR) Lying Incline Elbows Out DB Row 35 x 12 x 3 Jump Rope Quote Link to comment Share on other sites More sharing options...
MattM Posted October 27, 2014 Author Share Posted October 27, 2014 Monday 10/27/14 The reverse 5/3/1 workouts have been refreshing. I don't have a ton of pressure to perform and feel really fresh after each lift which is exactly what I need to straighten out and get healthy. It also gives me an opportunity to job search a bit without worrying about scheduling conflicts and event training. WORKOUT Bench Press 45 x 10 95 x 10 135 x 5 185 x 5 225 x 3 275 x 3 300 x 1 325 x 3 Banded Pushups Green+BW x 20 Blue+BW x 10 x 2 Feet Elevated Inverted Bodyweight Row BW x 15 x 3 Rows with 50lbs for 84 seconds Quote Link to comment Share on other sites More sharing options...
MattM Posted October 28, 2014 Author Share Posted October 28, 2014 Tuesday 10/28/14 WORKOUT Full Squat 45 x 10 135 x 5 225 x 5 315 x 3 405 x 1 470 x 3 Sandbag Carry 200 x 400ft x 1 CIRCUIT Banded Situps - Orange x 8 x 3 GHR - BW x 8 x 3 Single Leg Calf Raise - BW+50 x 8 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 2, 2014 Author Share Posted November 2, 2014 Thursday 10/30/14 WORKOUT Standing Swiss Bar Strict Press 35 x 10 55 x 10 75 x 5 95 x 5 115 x 5 125 x 3 145 x 3 165 x 3 185 x 1 205 x 5 -much more in the tank Axle Clean & Press (single motion clean speed work) 145 x 2 155 x 2 165 x 2 175 x 2 185 x 2 Dumbbell Lateral Raise 20 x 20 25 x 20 15 x 20 lefty only Moeller Walkouts - 125 seconds Quote Link to comment Share on other sites More sharing options...
MattM Posted November 2, 2014 Author Share Posted November 2, 2014 Saturday 11/1/14 WORKOUT Deadlift 135 x 3 225 x 3 315 x 3 405 x 3 460 x 5 Keg Loading for Height (over bar) 160 x 1 x 2 @ 58" 230 x 1 x 2 @ 58" 255 x 1 x 2 @ 58" 280 x 1 x 2 @ 58" 280 x 1 @ 60.5" 280 x 1 @ 62.5" 280 x 1 @ 64.5" 280 x 1 @ 66.5" (Weight/Height PR) One Arm Dumbbell Row 135 x 10 x 3 Medicine Ball Slams - 50lbs x 80 seconds Quote Link to comment Share on other sites More sharing options...
MattM Posted November 3, 2014 Author Share Posted November 3, 2014 Monday 11/3/14 WORKOUT Bench Press 45 x 10 95 x 10 135 x 5 185 x 5 225 x 3 275 x 1 290 x 5 Dumbbell Bench Press 115 x 8 115 x 7 115 x 6 -lefty was wobbling a bit, making this more difficult than it should have been Band Pullapart Green x 3 x 3 Burpees - 60 seconds Quote Link to comment Share on other sites More sharing options...
MattM Posted November 7, 2014 Author Share Posted November 7, 2014 Tuesday 11/4/14 WORKOUT Full Squat 45 x 10 135 x 5 225 x 5 315 x 3 415 x 5 Yoke Pick/Hold 190 x 1 280 x 1 370 x 1 460 x 1 550 x 1 640 x 1 730 x 1 860 x 1+30 second hold Single Leg Calf Raise 115 x 8 130 x 6 x 2 Incline Sprint 95 seconds Quote Link to comment Share on other sites More sharing options...
MattM Posted November 7, 2014 Author Share Posted November 7, 2014 Thursday 11/6/14 WORKOUT Swiss Bar Overhead Strict Press 35 x 10 55 x 5 75 x 5 85 x 5 95 x 5 115 x 3 135 x 3 155 x 3 175 x 3 195 x 1 220 x 1 245 x 1 x 2 (Volume PR) Keg Clean & Press 160 x 1 x 2 230 x 1 x 2 255 x 2 misses 255 x 1 (Weight PR) Band Triceps Pushdown Green x 1 minute Jump Rope Quote Link to comment Share on other sites More sharing options...
MattM Posted November 8, 2014 Author Share Posted November 8, 2014 Saturday 11/8/14 WORKOUT Deadlift 135 x 5 225 x 5 315 x 5 405 x 3 495 x 3 550 x 1 x 2 -no belt, beltless weight pr I guess Axle Hold 235 x 60 seconds Wide Grip Pullups BW x 20 BW x 5 x 6 Keg Load 230 x 1 @ 58.5 360 x 2 misses at 61" -just for fun, and both were close but just couldn't roll it over the bar Keg Toss 33 x 2 x 2 33 x 10 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 11, 2014 Author Share Posted November 11, 2014 Monday 11/10/14 WORKOUT Bench Press 45 x 10 95 x 10 135 x 5 185 x 5 225 x 3 275 x 3 315 x 1 345 x 1 x 2 Chest Flye 35 x 20 30 x 20 25 x failure lefty Rear Delt Raise 35 x 12 30 x 12 25 x failure lefty Quote Link to comment Share on other sites More sharing options...
MattM Posted November 11, 2014 Author Share Posted November 11, 2014 Tuesday 11/11/14 WORKOUT Squat 45 x 10 135 x 5 225 x 5 315 x 3 405 x 1 455 x 1 500 x 1 x 2 Atlas Stones 230 x 1 x 2 @ 58" 230 x 1 @ 58" single motion 230 x 1 shouldered R 230 x 1 shouldered L 265 x 1 x 2 @ 58" 265 x 1 @ 58" single motion 265 x 1 shouldered R 265 x 1 shouldered L 230 x 1 @ 61.5 single motion 265 x 1 @ 57.5 single motion Single Leg Banded Calf Raise Green x 25 x 3 L&R Jump Squats to failure Quote Link to comment Share on other sites More sharing options...
MattM Posted November 15, 2014 Author Share Posted November 15, 2014 Thursday 11/13/14 WORKOUT Swiss Bar Strict Overhead Press 35 x 5 55 x 5 75 x 5 95 x 5 115 x 5 135 x 3 155 x 3 175 x 3 195 x 1 220 x 3 x 2 (Volume PR) Log Clean & Press (speed work) 160 x 2 x 8 Triceps Work Incline Moeller Walkouts - 90 seconds Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 16, 2014 Share Posted November 16, 2014 Incline walkouts. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 17, 2014 Author Share Posted November 17, 2014 (edited) Haha I had to mix it up! Saturday 11/15/14 WORKOUT Deadlift 45 x 5 135 x 5 225 x 5 315 x 3 405 x 3 495 x 3 x 2 Farmers Hold (weight per hand) 130 x pick x 2 220 x 64 seconds (Rep/Time PR) Incline Row 30 x 12 x 2 20 x 12 Lefty Medicine Ball Slams Monday 11/17/14 WORKOUT Bench Press 45 x 10 95 x 10 135 x 5 185 x 5 225 x 3 275 x 3 315 x 3 x 2 Dips w/strict down commands BW x Failure x 2 Thin Towel Hang x 24 seconds Moeller Walkouts Edited November 17, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted November 20, 2014 Author Share Posted November 20, 2014 (edited) Tuesday 11/18/14 WORKOUT Full Squat 45 x 10 135 x 5 225 x 5 315 x 3 365 x 1 405 x 1 445 x 3 x 2 -beltless Incline Situps BW x 15 x 3 25 Neutral grip pullups SUPERSET Curls Pullovers I had to lift at anytime fitness after work today. It's just not the same as the garage though Edited November 20, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted November 21, 2014 Author Share Posted November 21, 2014 Thursday 11/20/21 WORKOUT Swiss Bar Strict Overhead Press 35 x 10 55 x 5 75 x 5 95 x 5 115 x 5 135 x 3 155 x 3 175 x 1 195 x 5 x 2 (Volume PR) Shoulder Raise Superset -Front raise 20 x 10 x 3 -Side raise 20 x 10 x 3 -Rear delt raise 20 x 10 x 3 Neck Work Calf Raises Was feeling a little worn out today Quote Link to comment Share on other sites More sharing options...
MattM Posted November 22, 2014 Author Share Posted November 22, 2014 Saturday 11/22/14 WORKOUT Deadlift 135 x 5 225 x 5 315 x 3 430 x 5 x 2 22" Rack Pull 135 x 3 225 x 3 315 x 3 405 x 3 605 x 3 695 x 3 785 x 3 875 x 1 Reverse Hyper 70 x 10 x 3 Power Cleans 165 205 245 x 1 x 4 Pause Squat 145 x 2 235 x 2 305 x 2 345 x 2 -Just lighter stuff towards the end 1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 23, 2014 Share Posted November 23, 2014 Nice job on the rack pulls. Do those first before regular deads. Quote Link to comment Share on other sites More sharing options...
MattM Posted November 23, 2014 Author Share Posted November 23, 2014 Thanks Mike, what about the snatch grip deads and the dimel deadlifts? I have a 14 week program I've designed, is it alright if I do my deadlifting before those exercises since they are generally lighter? Quote Link to comment Share on other sites More sharing options...
MattM Posted November 26, 2014 Author Share Posted November 26, 2014 Monday 11/24/14 WORKOUT Paused Bench Press 195 x 3 x 8 -45 seconds rest Chest Fly 35 x 10 x 5 Rear Delt Machine Lighter Weight x 22 Medium Weight x 8 Heavier Weight x 5 -forgot the actual poundages on the machine Burpees Quote Link to comment Share on other sites More sharing options...
MattM Posted November 26, 2014 Author Share Posted November 26, 2014 Tuesday 11/25/14 WORKOUT Paused Squat 45 x 10 135 x 5 225 x 5 280 x 2 x 8 Keg Load Over Bar 160 x 3 @ 54" 230 x 3 @ 54" 255 x 3 @ 54" 280 x 5 @ 54" 280 x 3 @ 54" (Volume PR) -all sets except last set was loaded w/ non dominant arm Calf Raises Incline Sprint Quote Link to comment Share on other sites More sharing options...
MattM Posted November 26, 2014 Author Share Posted November 26, 2014 Wednesday 11/26/14 WORKOUT Log Clean & Press 90 x 5 140 x 3 190 x 3 230 x 3 270 x 1 Axle Clean & Press (speed) 150 x 3 x 8 Lateral Raises 25 x 10 30 x 10 35 x 10 40 x 10 45 x 10 -last set was tough Walkouts 135 seconds (Rep/Time PR) Quote Link to comment Share on other sites More sharing options...
MattM Posted November 30, 2014 Author Share Posted November 30, 2014 Friday 11/28/14 WORKOUT Deadlift 45 x 10 135 x 5 225 x 5 315 x 5 405 x 3 495 x 1 525 x 1 Dimel Deadlift 225 x 15 x 3 Chinups 5 sets to failure Shrugs (just one set of 20 with 125lb dumbbells) Quote Link to comment Share on other sites More sharing options...
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