MattM Posted February 13, 2015 Author Share Posted February 13, 2015 Friday 2/13/15 I went into this workout with a tweaked neck which I got from demonstrating how to properly do an ab wheel. I wanted to get the main lift in and took it easy the rest of the workout. It feels a bit better as I log this, but anything to do with the neck/shoulder scares me a bit. WORKOUT Barbell Overhead Strict Press 45 x 5 65 x 1 95 x 1 125 x 1 155 x 1 185 x 1 215 x 1 245 x 1 265 x 2 (Rep PR) -hit the rack on the way down on rep two, and almost passed out! UGH Wanted three bad here Lateral Raise/Rear Delt Raise/DB Upright Row Circuit 15 x 15 x 3 all back to back Overhead Press Machine 4 sets of 25 light reps Band Pullover/Pushdown 3 sets of 8/15 respectively Triceps Machine 1 set, emphasizing lefty 3 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted February 14, 2015 Share Posted February 14, 2015 Wow, big deficit DL! Quote Link to comment Share on other sites More sharing options...
MattM Posted February 14, 2015 Author Share Posted February 14, 2015 Wow, big deficit DL! Thanks Kelly, haha. I haven't done a ton of it so I don't know how to judge it really! WORKOUT Hang Cleans light sets up to 225 x 3 x 3 Front Squat 135 x 3 225 x 3 315 x 11 (Rep PR) Double Over Low Rack Pull w/hold 185 x 1 + 6 second hold 275 x 1 + 6 second hold 365 x 1 + 6 second hold 455 x 1 + 10 second hold Preacher Curl 115 x 10 115 x 8 115 x 4 Wrist Roller 32.5 x 1 32.5 x .5 7.5 x 1 Arnold Curl 25 x 10 25 x 6 Calf Raises 90 x 15 x 3 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 14, 2015 Share Posted February 14, 2015 I don't know what's more impressive on your front squat; the weight or the reps. I'm pretty much choked out after 5 haha! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 15, 2015 Author Share Posted February 15, 2015 I don't know what's more impressive on your front squat; the weight or the reps. I'm pretty much choked out after 5 haha! Haha I had to kind of jump the bar off my neck a few times there too! Thanks man! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 16, 2015 Share Posted February 16, 2015 Love the attitude you have when unracking the weight. Both on the press and fronts! Quote Link to comment Share on other sites More sharing options...
MattM Posted February 17, 2015 Author Share Posted February 17, 2015 Thanks Mike! I usually try to be aggressive with the unrack so I can keep a great breath in for the first rep. Starting a week of deloading/light bbuilding stuff Monday 2/16/15 WORKOUT Full Squat 135 x 10 185 x 10 225 x 10 275 x 10 Leg Press (plate weight recorded only) 90 x 20 290 x 20 490 x 20 Seated Calf Raise 160 x 15 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 18, 2015 Author Share Posted February 18, 2015 Tuesday 2/17/15 WORKOUT Bench Press 115 x 10 135 x 10 165 x 10 195 x 10 225 x 10 Bodyweight Dips BW x 20 x 3 Triceps Cable Pushdown 100 x 25 85 x 25 70 x 25 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 18, 2015 Author Share Posted February 18, 2015 Wednesday 2/18/15 WORKOUT Deadlift 185 x 10 225 x 10 275 x 10 315 x 10 Back Extension BW x 20 x 3 Seated Calf Raise 90 x 25 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 19, 2015 Author Share Posted February 19, 2015 Thursday 2/19/15 WORKOUT Pullups/Chinups (4 different grips) BW x 10 Medium Grip Pullup BW x 10 Wide Grip Pullup BW x 10 Chinup BW x 10 Neutral Narrow Grip Pullup Dumbbell Bent Over Row 35 x 20 x 3 -trying to get mid/low traps pumped up Barbell Shrug (strict) 135 x 25 x 3 Left Arm Curls 30 total very light reps Quote Link to comment Share on other sites More sharing options...
MattM Posted February 20, 2015 Author Share Posted February 20, 2015 Thursday (Part 2) Wrist Roller 7.5lbs on small ass metal handle w/rope Set 1- 3 reps Set 2 - 2 reps Set 3 - 1 rep Barbell Forearm Curl Bar x 50 Bar x 40 Bar x 30 Seated Incline Curl 25 x 20 25 x 15 25 x 10 Friday 2/20/15 WORKOUT Standing Overhead Strict Press 75 x 10 95 x 10 115 x 10 135 x 10 Seated Behind The Neck Press (no back support, pause at bottom) 95 x 12 95 x 8 65 x 8 45 x 8 Band Pullapart Purple x 12 x 3 Light Triceps Quote Link to comment Share on other sites More sharing options...
MattM Posted February 21, 2015 Author Share Posted February 21, 2015 Saturday 2/21/15 WORKOUT Front Squats 45 x 10 135 x 10 x 2 225 x 10 Bodyweight Dips BW x 15 x 3 Chinups BW x 10 BW x 5 x 2 -paired these with some knee raises for the abs Dumbbell Alternating Curls 10 x 10 20 x 10 30 x 10 40 x 10 50 x 7 Dumbbell Single Arm Extension 10 x 10 20 x 10 30 x 10 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 25, 2015 Author Share Posted February 25, 2015 Alright: Reporting on this week so far. Full Squat up to 585 Overhead Strict Press up to 260 -had to stop here, I really had to grind this one and I am not sure why... Saving Deadlift attempt for saturday, going to take it easy until friday for bench! 1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted February 26, 2015 Share Posted February 26, 2015 Nice squat! Any videos?? What time you benching Friday? Quote Link to comment Share on other sites More sharing options...
MattM Posted February 26, 2015 Author Share Posted February 26, 2015 I'm afraid not Kelly I went to the WWC for the squat on monday, and pressed on tuesday at anytime solo. Neck was acting up still a bit, and that may have been the reason the press went awful, or that my back was tired from the squat. I am going to the family wellness center on friday for the bench, I am going to deadlift this saturday hopefully with all you guys at the bodyshop. I'm basically touring every gym in fargo... lol. PS marshal says he "has you" haha. He invited us to EHOP, so maybe I will start trying to make it there with you some time? Quote Link to comment Share on other sites More sharing options...
strongman1 Posted February 27, 2015 Share Posted February 27, 2015 I'm afraid not Kelly I went to the WWC for the squat on monday, and pressed on tuesday at anytime solo. Neck was acting up still a bit, and that may have been the reason the press went awful, or that my back was tired from the squat. I am going to the family wellness center on friday for the bench, I am going to deadlift this saturday hopefully with all you guys at the bodyshop. I'm basically touring every gym in fargo... lol. PS marshal says he "has you" haha. He invited us to EHOP, so maybe I will start trying to make it there with you some time? I was asking what time you're benching on Friday because Friday is bench party night at EHOP They bench Fridays at 7pm. Warmups start at 6pm for those who do warmups. Quote Link to comment Share on other sites More sharing options...
MattM Posted February 28, 2015 Author Share Posted February 28, 2015 Saturday 2/28/15 WORKOUT Deadlift 135 x 1 185 x 1 225 x 1 275 x 1 315 x 1 365 x 1 405 x 1 455 x 1 495 x 1 545 x 1 585 x 1 635 x 1 (non hitched weight PR)! - currently 3x morning bodyweight 650 x 1 (hitched weight PR)! CIRCUIT (8 weeks) Wide Grip Pendlay Row 135 x 5 Ring Pullups BW x 3 Medicine Ball Slams 18 x 5 Knee Raises BW x 10 x 3 CIRCUIT Barbell Curls 45 x 10 x 3 Barbell Forearm Curls 45 x 10 x 3 Barbell Reverse Forearm Curls 45 x 10 x 3 3 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted February 28, 2015 Share Posted February 28, 2015 635 deadlift - side view 650 "paused" deadlift - side view Nice job today! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 1, 2015 Share Posted March 1, 2015 Congrats! Huge PRs. Especially the dead, which we wanted to bring up! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 1, 2015 Share Posted March 1, 2015 Congrats on the 3x! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 1, 2015 Author Share Posted March 1, 2015 Congrats! Huge PRs. Especially the dead, which we wanted to bring up! Mike, I would have done much more I think if I were eating more, I want to run your program again during a phase where I am gaining weight... I think the results would be huge! I will send you a few photos that I took this morning, bodyweight was pretty down from 231 this last week, going around 215 fairly hydrated :p I really appreciate your help, and the neck tweak last week really sucked to deal with and threw my game off a bit. I've got some bigger numbers in store Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 2, 2015 Share Posted March 2, 2015 Had no idea you lost that much weight. Geez. I think the neck has been a hinderance. Regardless, impressive gains. Quote Link to comment Share on other sites More sharing options...
MattM Posted March 3, 2015 Author Share Posted March 3, 2015 Had no idea you lost that much weight. Geez. I think the neck has been a hinderance. Regardless, impressive gains. I think by the end of the week I won't feel it anymore. I do a self made rehab routine about an hour a day spread out in 20 min intervals, along with ibuprofen ice foam rolling and icy hot gel and it has helped! Monday 3/2/15 Full Squat 45 x 5 80 x 5 110 x 5 165 x 5 225 x 3 335x 3 420 x 5 x 3 Pause Squat 355 x 5 x 3 Single Leg Extensions pyramid up, 3 sets of 10 (only 2 with right) Seated Calf Raise pyramid up, 3 sets of 10 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 3, 2015 Author Share Posted March 3, 2015 Tuesday 3/3/15 WORKOUT Standing Strict Overhead Press 45 x 10 55 x 5 80 x 5 115 x 5 135 x 3 165 x 3 205 x 5 x 3 Seated Alternating DB Shoulder Press 65 x 5 x 2 65 x 5 lefty Seated Behind the Neck Press 65 x 8 x 3 DB Rear Delt Raise 20 x 10 25 x 10 x 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 5, 2015 Author Share Posted March 5, 2015 Wednesday 3/4/15 WORKOUT Front Squat 55 x 5 85 x 5 115 x 5 130 x 5 165 x 5 220 x 3 265 x 3 330 x 5 x 3 (Rep PR,Volume PR) -pretty easy Weighted Chinup (dead hang each rep) -some warmup sets w/pulldown BW+55 x 5 x 3 DB Bentover Row/Shrug Superset 50 x 8 x 3 Dumbbell Alternating Curl 25 x 10 x 3 -extra set for lefty Seated Calf Raise/Wrist Roller (light) 180 x 15 x 3 5 x 3,2,1 1 Quote Link to comment Share on other sites More sharing options...
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