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Moeller Vs. Weights


MattM

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Monday 12/14/15

WORKOUT

Overhead Squat

45 x 5

95 x 3

145 x 1

195 x 5 x 2 (Volume PR)

Squat

245 x 3

335 x 2

445 x 1

510 x 3 x 3 (Volume PR)

Speed Squat (60 seconds rest)

355 x 2 x 7

Pause Squat

450 x 2 x 2

Single Leg Machine Hamstring Curl

130 x 8,4

-left hamstring was weaker today, tweaked my right quad during the speed squats :p

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Tuesday 12/15/15

WORKOUT

Dumbbell Pullover

60 x 10

Dumbbell Bench Press

60 x 5

80 x 3

100 x 3

120 x 4 x 4

Incline Supported Dumbbell Row

130 x 12, 12, 12, 10

Unilateral Dumbbell Bench Press

110 x 6 x 2

Weighted Chinup

BW+60 x 5 x 4

Dead Bench Press off Pins

290 x 1 x 5 (60 seconds rest)

Unilateral Dumbbell Rear Delt Raise

65 x 15,`12

Dumbbell Chest Flye

60 x 10, 8, 6

Dumbbell Seated External Rotation

40 x 10, 6

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Thursday 12/17/15

WORKOUT

Single Leg Deadlift

45 x 5

135 x 3

225 x 4 x 2

Rack Pull (set right above knee)

315 x 1

405 x 1

495 x 1

585 x 1

675 x 1

765 x 2

-very easy

Deadlift

345 x 1

435 x 1

525 x 1

545 x 9 (Rep PR)

-I did this instead of 525 3x3, I didn't do the reps all at once because I felt exceptionally good, just wanted to see if I could

Wide Grip Pendlay Row

135 x 3

225 x 2

275 x 15 x 2

Banded Deficit Deadlift (thick green band wrapped around center of the bar, each end looped under each foot)

275+Band x 1

405+Band x 1 x 5

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Nice repping dude!

545x9=STRONG

Thanks guys! I'm trying!! :)

Saturday 12/19/15

WORKOUT

Barbell Pullover

45 x 8 x 2

Barbell Overhead Rack Press

45 x 3

95 x 3

135 x 3

185 x 1

225 x 1

250 x 4 x 2

Barbell Overhead Strict Press

45 x 1

95 x 1

135 x 1

165 x 1

195 x 1

225 x 5, 3

Wide Grip Weighted Pullups

45 x 4 x 3

Incline Dumbbell Press

60 x 5

85 x 5

95 x 4

105 x 3

115 x 1

Seated Cable Row

230 x 15,13,13

Farmers Handle Shrug

235 x 30 seconds x 2

Barbell Front Raise

75 x 10,5

Dumbbell Upright Row

70 x 6 x 2

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Monday 12/21/15

WORKOUT

Overhead Squat

45 x 3

95 x 3

135 x 3

185 x 1

225 x 3 (Rep PR, Weight PR)

Front Squat

135 x 3

225 x 3

315 x 3

365 x 1

405 x 1 x 2

Hamstring Curl

Half Stack x 5

Full Stack x 8 x 2

Abductor Machine

Full Stack x 30 x 3

Single Leg Calf Raise on Leg Press

250 x 50 x 3

Sunday 12/20/15

WORKOUT

Rower - 2300 meters in 10 min

Stationary Bike w/ Handles - 125 calories in 10 min

Incline Walking 20 min

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Wednesday 12/23/15

WORKOUT

Very little rest between sets, this was meant as an upper body deload

Dumbbell Bench Press

60 x 3 x 8

Chinup

BW x 2 x 8

Single Arm Dumbbell Bench Press

50 x 3 x 8

Pullup

BW x 2 x 8

Dumbbell Overhead Press

50 x 3 x 8

Seated Row

135 x 3 x 8

Dumbbell Incline Bench Press

50 x 3 x 8

Incline Dumbbell Row

60 x 3 x 8

Unilateral Cable Overhead Extension

25 x 35 L&R

Unilateral Cable Curl

25 x 35 L&R

Barbell Forearm Curl

45 x failure

Barbell Reverse Forearm Curl

45 x failure

Friday 12/25/15

WORKOUT

12 rounds, meant to keep myself active and get some blood flowing

BW Squat x 5

Single Leg Toe Touch x 5

Side Bends L&R x 5

Leg Raise x 5

Single Leg Calf Raises x 20

Saturday 12/26/15

WORKOUT

Some snatch work, very little of it

Dumbbell Push Press

100 x 1 x 3 L&R

Curl Machine

-did a ton of reps working up to the full stack x 8 reps

Triceps Machine

-same as the curl machine

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Monday 12/28/15

WORKOUT

This was a grueling, bonerific workout. I did a lot of yelling at the weights today, and rolling on the ground being exhausted :sick:

Warmup - overhead squatting, some upper back/shoulder stuffs

Rack Pull (just above knees)

135 x 1

225 x 1

315 x 1

405 x 1

495 x 1

585 x 1

675 x 3 x 2

-fairly easy

Deficit Axle Deadlift (standing on 4 inch tall platform, straps on the axle as it will be allowed in my comp, touch & go)

135 x 1

225 x 1

315 x 1

405 x 1

455 x 5 x 5

405 x 4 x 6 (only 60 seconds rest between these sets)

-commence rolling around and creating sweat angels on the ground

Pause Deadlift (double over w/straps, stop and go, pause for 1 second at knee before finishing each rep)

315 x 3 x 2

-nice and easy actually

Farmers Hold (weight per hand, chalk only and slightly elevated pick to save my back a bit)

135 x pick

225 x pick

310 x 30 seconds x 2

Holy schnikes that was a lot of deficit work, it really makes getting a breath before the lift tough

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Holy schnikes that was a lot of deficit work, it really makes getting a breath before the lift tough

That's pretty much what I was going to write haha!

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Armageddon deadlift workout!

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Armageddon deadlift workout!

It certainly felt like it at the time lol

Tuesday 12/29/15

WORKOUT

Warmup - overhead squats, shoulder mobility

Log Strict Overhead Press

90 x 3

110 x 3

130 x 1

150 x 1

170 x 1

190 x 1

205 x 7 x 2

190 x 7 x 2

Incline Log Press

160 x 4 x 6 (60 seconds rest)

-pretty easy

Overhead Log Lockout

90 x 1

160 x 1

210 x 1

255 x 3 x 2

Log Hold (held in the rack position, working on getting air)

255 x 10 seconds x 2

Unilateral Alternating Dumbbell Bench Press

70 x 10 x 2

-very easy

Barbell Upright Row

65 x 25,20

Plank

BW x 60 seconds x 2

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Wednesday 12/30/15

WORKOUT

Lat Pulldown

1/4 stack x 10

1/2 stack x 5

full stack x 8 x 2

Behind The Neck Pulldown

3/4 stack x 10 x 2

Snatch Grip Pendlay Row

135 x 5

225 x 3

295 x 8 x 2

One Arm Cable Row

1/4 stack x 5

1/2 stack x 3

3/4 stack x 1

full stack x 7 x 2

Seated Dumbbell External Rotation

30 x 10 x 2

I was pretty tired today, lack of sleep and quality food

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Thursday 12/31/15

WORKOUT

Warmup - overhead squats, hip flexor stuff, I's T's Y's for shoulders

Front Squat

135 x 3

225 x 1

315 x 1

350 x 5 x 2

Log Clean & Press (clean once)

90 x 5

140 x 3

190 x 10 x 2

175 x 10 x 2

-fairly easy

Log Clean

215 x 3 x 2

-very easy

Stone Over Bar

230 x lap

230 x 1 faux load

230 x 4 reps in 30 seconds, all single motion @ 53" Bar

230 x 5 reps in 30 seconds, all single motion @ 53" Bar

Side Planks

BW x 1 min x 2 (each side)

-I was so beat up from this past week these had me screaming like a little girl haha

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Saturday 1/2/15

WORKOUT

Farmers Walk (weight per hand)

130 x 60ft

220 x 60ft x 2

Keg/Keg/Sandbag Carry Medley

150 keg x 40ft x 2

230 keg x pick x 2

220 bag x pick x 2

150 keg, 230 keg, 220 sandbag x 60 ft (run back for each object) x 2

Sled Drag

135 x 50ft

180 x 50ft

225 x 50ft

270 x 50ft x 2

490 x 50ft x 3

Front, Side, Rear Delt Raises

all 30 x 10 x 2

Concentration Curl

30,40 x 10

Bilateral Hammer Head Curl

40,50 x 10

Unilateral DB Overhead Triceps Ext

40,30 x 10

-elbows acted up a bit so took these easy

Incline Rolling DB Triceps Ext

25 x 15 x 2

-took it light (elbows)

Plank

BW x 60 seconds x 2

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Monday 1/4/16

WORKOUT

Warmup - overhead squats, lunge stretch

Rack Pull (just above knees)

135 x 1

225 x 1

315 x 1

405 x 1

495 x 1

585 x 1

725 x 3 x 2

-pretty easy

Axle Deficit Deadlift (standing on 4 inch tall block, straps, touch and go)

135 x 1

225 x 1

315 x 1

405 x 1

475 x 4 x 4

-add band resistance

405+bands x 3 x 5

Pause Deadlift (pause at kneecap for a second before finishing the rep)

405 x 3 x 2

Farmers Hold (weight per hand)

220 x pick

310 x pick

330 x 20 seconds x 2

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Wednesday 1/6/16

WORKOUT

Warmup - overhead squats, shoulder series

Log Strict Press

90 x 3

110 x 3

130 x 2

150 x 2

170 x 1

190 x 1

215 x 7,6

200 x 5 x 2

Log Incline Press (60 seconds rest)

185 x 5 x 6

185 x 3 x 3

185 x 2 x 1

Log Lockout (6 inch ROM)

140 x 1

190 x 1

240 x 1

265 x 3 x 2

Dumbbell Alternating Bench Press

60 x 5

85 x 10 x 2

Barbell Upright Row

85 x 15 x 2

Side Plank

BW x 1 min x 2

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Chinups

BW x 23, 15

Behind The Neck Pulldown

150 x 15 x 2

Snatch Grip Pendlay Row

135 x 3

225 x 2

305 x 8 x 2

Single Arm Cable Row

Full Stack x 7 x 2

External Rotations

-2 sets for reps

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Saturday 1/9/16

WORKOUT

Warmup - hip flexor stretch, overhead squats

Front Squats

45 x 2

95 x 2

135 x 2

185 x 2

225 x 1

275 x 1

315 x 1

365 x 4 x 2

Log Clean & Press (clean once per set)

90 x 3

140 x 3

170 x 1

200 x 10,11 x 2

185 x 11 x 2

Log Clean & Hold

245 x 3 x 2 + 15 second hold on each set's third rep

Atlas Stone Over Bar

230 x pick x 3

230 x 1 @ 54" bar

230 x 7 @ 54" in 45 seconds

230 x 8 @ 54"in 45 seconds

-all single motions

Plank

BW+25 x 1 min x 2

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Monday 1/11/16

WORKOUT

Warmup - stiff leg deadlifts, overhead squats, hip flexor stretches

Farmers Carry (weight per hand)

130/hand x 30ft x 2

230/hand x 60ft x 2

-will work on getting times for these events

Carry Medley (carry an object, run back for the next one, ect...)

150 keg x pick

230 keg x pick

220 sandbag x pick

150 keg, 230 keg, 220 sandbag x 60ft each x 3

-3 min rest between each carry medley wasn't quite enough to stop the 3rd round from making my back, calves, and legs pumped to the point of being useless

Sled Drag (on rubber matting)

355 x 50ft x 5 (60 seconds rest between drags)

-had to walk around outside in the snow to get the pump to go away

Tuesday 1/12/16

WORKOUT

Dumbbell Front Raise (all the way up)

35 x 12,10

Dumbbell Lateral Raise

35 x 12 x 2

Dumbbell Rear Delt Raise

35 x 15,12

Cable Rope Handle Curls

-5-6 sets adding weight, each 10 reps until I couldn't do 10

Dumbbell Concentration Curls

25 x 10

30 x 10

35 x 8

Unilateral Neutral Grip Overhead Cable Triceps Extensions (long name)

-5-6 sets adding weight, each 10 reps until couldn't do 10

Incline Dumbbell Rolling Triceps Extensions

35 x 10 x 2

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Thursday 1/14/16

WORMWOOD

Warmup - rdls, overhead squats, hip flexor stretches, dynamic hamstring warmup

Rack Pulls (just above knee, straps, stop and go)

135 x 1

225 x 1

315 x 1

405 x 1

495 x 1

585 x 1

675 x 1

765 x 3 x 2

4" Deficit Axle Deadlift (standing on 4 inch platform, straps, mix of stop and go and touch and go)

225 x 1

315 x 1

405 x 2

500 x 4 x 4

-add 2 mini bands

405+Bands x 3 x 6 (one minute rest between sets or less)

-holy hell

Pause Deadlift (stop for one full second at knee, straps & stop and go)

425 x 3 x 2

Farmers Hold (weight per hand, chalk only)

130 x pick

220 x pick

310 x pick

350 x 15 seconds x 2

Plank

BW x 1 minute x 2

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Saturday 1/16/16

WORKOUT

Warmup - T's, Y's, Light Swiss Bar Presses, Swiss Bar Overhead Squat

Log Strict Press

90 x 3

110 x 2

130 x 1

150 x 1

170 x 1

190 x 1

210 x 1

225 x 6 x 2

210 x 6,5

Incline Log Press (45% angle, 60 seconds between rest)

190 x 3 x 10

Log Lockouts (6" range of motion)

90 x 1

160 x 1

230 x 1

280 x 3 x 2

Log Hold (working on keeping chest up, keeping breath)

295 x 10 seconds x 2

Alternating Dumbbell Bench Press

60 x 3

95 x 10 x 2

Barbell Upright Barbell Row

95 x 15 x 2

Side Planks

BW x 60 seconds x 2/side

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Monday 1/18/16

WORKOUT

Warmup - shoulder series, EZ bar curl, overhead squat

Neutral Grip Pullups

BW x 25

BW x 15

Assisted Wide Grip Pullup

BW+Band x 6 x 2

Snatch Grip Pendlay Row

135 x 3

225 x 2

315 x 8 x 2

Dumbbell Row

150 x 10 x 2

Dumbbell Seated External Rotation

35 x 10 x 2

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