MattM Posted November 10, 2015 Author Share Posted November 10, 2015 Monday 11/9/15 WORKOUT Overhead Squat 45 x 5 95 x 3 135 x 5 x 2 Squat 225 x 2 315 x 1 365 x 1 435 x 5 x 5 (Volume PR) Speed Squat (limited rest to 60 seconds) 330 x 4 x 7 (Volume PR) -holy hell I almost died haha Pause Squat (one second pause at the bottom of each rep) 365 x 3 x 2 Single Leg Hamstring Curl (standing, done with reverse hyper) 75 x 15 x 2 Quote Link to comment Share on other sites More sharing options...
dpc Posted November 10, 2015 Share Posted November 10, 2015 Ever mess around with 5 second pause squats? I remember seeing a video of Chris Duffin doing them and he swore by them. I remember I once did it with plates on the bar and at about second 3 I felt like my hamstrings were ripping out. Quote Link to comment Share on other sites More sharing options...
MattM Posted November 11, 2015 Author Share Posted November 11, 2015 I have once or twice when John Schuna was still in Fargo, but not since then! And after the 5x5 and speed squats I don't know if I would be able to stop my self from vomiting all over the floor staying down that long lol Quote Link to comment Share on other sites More sharing options...
MattM Posted November 11, 2015 Author Share Posted November 11, 2015 Tuesday 11/10/15 WORKOUT Shoulder Series (I's T's Y's) Dumbbell Pullover (stretch on second at the bottom of each rep) 50 x 10 x 1 Dumbbell Bench Press 110 x 6 x 3 110 x 4 Incline Dumbbell Row 110 x 12 x 2 110 x 8 x 2 Unilateral Dumbbell Bench Press 100 x 6 x 2 Weighted Chinup BW+35 x 6 x 4 Dead Bench Press off Rack 255 x 1 x 6 (limited rest to a min) Unilateral Rear Delt Raise 45 x 15,12 Dumbbell Chest Flye 45 x 12 x 3 Dumbbell Seated External Rotations 25 x 15 x 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 12, 2015 Author Share Posted November 12, 2015 Thursday 11/12/15 WORKOUT Single Leg Deadlift 45 x 5 135 x 3 185 x 5 x 2 Rack Pull (above knee) 225 x 1 315 x 1 405 x 1 495 x 1 635 x 5 Deadlift (straps, touch & go) 225 x 1 365 x 1 450 x 5 x 5 (Volume PR) Wide Grip Pendlay Row 135 x 3 185 x 1 225 x 15 x 2 Banded Defecit Deadlift (thick band wrapped twice around bar, lifted off of 35lb bumpers) 275 x 1 375 x 1 x 6 (60 seconds between sets) 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 16, 2015 Author Share Posted November 16, 2015 Saturday 11/14/15 WORKOUT Barbell Pullover 45 x 8 x 2 Overhead Rack Press (starting at mid/low forehead) 135 x 5 155 x 3 185 x 1 205 x 1 225 x 10,8 Weighted Wide Grip Pullups BW+40 x 3 BW+25 x 5 x 2 Incline Dumbbell Press 70 x 10 80 x 8 90 x 6 95 x 5 Seated Row 195 x 12 x 2 Seated Incline Curls 40 x 18 Dumbbell Front Raise (to above head) 45 x 6 x 2 Farmers Handle Shrug 200 x 30 seconds x 2 Upright Row 90 x 12 x 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 17, 2015 Author Share Posted November 17, 2015 (edited) Monday 11/16/15 WORKOUT Overhead Squat 45 x 5 95 x 3 135 x 5 x 2 Squat 225 x 3 315 x 2 405 x 1 455 x 4 x 4 (Volume PR) 335 x 4 x 8 (60 seconds rest between sets)(Volume PR) Pause Squat (one second in the hole) 405 x 3 x 2 Single Leg Hamstring Curl (using reverse hyper) 85 x 15, 12 Also, 30 min ruck walk on sunday along with 15 minutes on the treadmill then and today Edited November 17, 2015 by MattM 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 18, 2015 Author Share Posted November 18, 2015 Tuesday 11/17/15 WORKOUT Shoulder Series (Is Ts Ys) Dumbbell Pullover (stretching at bottom) 50 x 10 Dumbbell Bench Press 115 x 6 x 3 115 x 5 Incline Dumbbell Row (60 seconds rest between sets) 120 x 12 x 2 120 x 8,6 Unilateral Dumbbell Bench Press 115 x 4,2 Weighted Chinup BW+45 x 6 x 4 Dead Bench Press Off Rack (60 seconds rest between sets) 270 x 1 x 6 Unilateral Rear Delt Raise 50 x 15,13 Dumbbell Chest Flye 45 x 13 x 3 Seated DB External Rotation 30 x 15 x 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 20, 2015 Author Share Posted November 20, 2015 Thursday 11/19/15 WORKOUT Single Leg Deadlift 45 x 10 135 x 5 185 x 5 x 2 Rack Pull (above knees) 225 x 3 315 x 1 405 x 1 495 x 1 655 x 4 Deadlift (touch & go) 225 x 1 365 x 1 470 x 4 x 4 Wide Grip Pendlay Row 235 x 15 x 2 Banded Defecit Deadlift 295 x 1 385 x 1 x 6 (less than 60 seconds between pulls) 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 23, 2015 Author Share Posted November 23, 2015 Saturday 11/21/15 WORKOUT Barbell Pullover 45 x 8 x 2 Seated Rack Press (lower than normal, and seated which felt much harder) 45 x 3 95 x 2 135 x 1 185 x 1 205 x 1 235 x 1 185 x 8 x 2 Weighted Wide Grip Pullups BW+30 x 5 x 2 BW+30 x 6 Incline Dumbbell Press (60 seconds rest) 80 x 10 90 x 8 100 x 6 105 x 4 (5th was sloppy) Seated Cable Row 290 x 12 x 3 Incline Biceps Curl (simultaneous reps) 50 x 18 Unilateral Overhead DB Triceps Extension 50 x 11 L&R (left's form was worse) 25 x 6 x 2 L DB Front Raise (full range of motion) 50 x 5 x 2 Farmers Handle Shrug 210 x 30 seconds x 2 Dumbbell Upright Row 60 x 10,6 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 24, 2015 Author Share Posted November 24, 2015 Monday 11/23/15 WORKOUT Front Squat (with hands in rack position, as a clean would be) 100 x 3 x 10 Clean Pull 100 x 3 x 10 Box Jump BW x 3 x 10 Push Press 100 x 2 x 10 Power Jerk 100 x 1 x 10 Overhead Squat 100 x 3 x 3 Calf Raises BW x 100 each leg 40 min on incline treadmill between yesterday and today 30 min on incline treadmill wearing a weighted vest I might mess around with some light weight oly stuff during my deload Quote Link to comment Share on other sites More sharing options...
MattM Posted November 27, 2015 Author Share Posted November 27, 2015 Tuesday 11/24/15 WORKOUT Snatch Grip Lift to shin 45 x 6 75 x 6 100 x 6 Snatch Pull from shin 45 x 6 75 x 6 100 x 6 Power Snatch 45 x 6 75 x 6 100 x 6 Full Snatch from shin 45 x 6 76 x 6 100 x 6 Overhead Squat 45 x 6 75 x 6 100 x 6 Snatch Grip Pendlay Row + Dumbbell Bench Press 100 x 3 10 + 65 x 3 x 10 20 min walking every day in effect now, 30 min ruck walk on wednesday Quote Link to comment Share on other sites More sharing options...
MattM Posted November 27, 2015 Author Share Posted November 27, 2015 Thursday 11/26/15 Chinups BW x 3 x 8 Dips BW x 3 x 5 Deadlift 135 x 1 225 x 1 315 x 1 x 8 Squat 135 x 1 225 x 1 315 x 1 x 3 PUMPED THE GUNZ up after this, extra for lefty 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 27, 2015 Share Posted November 27, 2015 PUMPED THE GUNZ up after this, extra for lefty Hell yeah! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 29, 2015 Author Share Posted November 29, 2015 Saturday 11/28/15 WORKOUT All done for 6 reps with 45lbs, 1-2 reps with 75 & 100lbs Power Snatch Power Snatch to Overhead Squat Squat Snatch w/pause at bottom Squat Snatch (no pauses) Mid Shin to Squat Snatch (slow, pausing at transition from knee to hip) Mid Shin to Squat Snatch Ground to Mid Shin to Squat Snatch Snatch 135 x 1 155 x 1 170 x 1 185 x 1 (poor form) 200 x 1 (poor form) 215 x 1 (poor form) 225 x miss x 2 20 min cardio every day 30 min cardio on friday wearing 40lb weighted vest + 100 single leg calf raises L&R 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 1, 2015 Author Share Posted December 1, 2015 Monday 11/30/15 WORKOUT Overhead Squat 45 x 5 95 x 3 135 x 1 185 x 5 x 2 (Volume PR, Ties Rep PR) -holy middle back, lack of stability here Squat 275 x 1 365 x 1 470 x 4 x 4 (Volume PR) 345 x 3 x 5 (60 seconds rest) -had to lay down for a while and get an emergency gatorade Pause Squat (one full second in the hole) 415 x 2 x 2 Single Leg Hamstring Band Curl Band x 12 x 2 Had massive bilateral hamstring spasms/seizing after getting up from these 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 3, 2015 Author Share Posted December 3, 2015 Tuesday 12/1/15 WORKOUT Dumbbell Pullover (stretch) 55 x 10 Dumbbell Bench Press 60 x 5 80 x 3 100 x 3 120 x 5,3,3,1 -was a little tired from a ton of scrubbing and cleaning monday. Still heaviest DB bench press I've done on since left side was acting up Dumbbell Supported Incline Row 120 x 12 x 4 Unilateral Dumbbell Bench Press 120 x 1 x 2 -left chest was shot, right was also fairly tired though Weighted Chin-up (did some light curls to warm the biceps up before this) BW+50 x 5 x 4 Dead Bench Press off Pins (set at sticking point) 45 x 5 135 x 3 225 x 1 275 x 1 x 5 (60 seconds rest) Unilateral DB Rear Delt Raise 55 x 12 x 2 Dumbbell Chest Flye 50 x 10 x 3 Seated DB External Rotation 30 x 15,12 25 min cardio 30 min ruck walk w/40lbs on wed. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 4, 2015 Author Share Posted December 4, 2015 Thursday 12/3/15 WORKOUT Single Leg Deadlift 45 x 5 135 x 3 195 x 4 x 2 Rack Pull (bar about an inch above knee) 225 x 1 315 x 1 405 x 1 495 x 1 585 x 1 675 x 3 Deadlift (touch & go, straps) 225 x 1 385 x 1 485 x 4 x 4 (Volume PR) Wide Grip Pendlay Row 145 x 3 240 x 15 x 2 Banded Deficit Deadlift (standing on 35lb bumpers w/ thick green band wrapped twice around the center of the bar) 240 x 1 385 x 1 x 5 (90 seconds rest) Back, hamstrings & hips are very tired from this! 3 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted December 4, 2015 Share Posted December 4, 2015 Still knocking out PRs left and right. Nice! Quote Link to comment Share on other sites More sharing options...
MattM Posted December 9, 2015 Author Share Posted December 9, 2015 Still knocking out PRs left and right. Nice! Haha Thank you Eric! Mostly just prs from the volume of work I have done is what I'm tackling now Saturday 12/5/15 WORKOUT Barbell Pullover (1 second stretch at bottom) 45 x 8 x 2 Overhead Barbell Press off Pins (bar at forehead level) 45 x 3 95 x 3 135 x 1 185 x 1 240 x 6 x 2 -saved a of energy on these as I was trying to ensure my strict press work would be good Barbell Strict Overhead Press 45 x 3 95 x 1 135 x 1 170 x 1 185 x 11 170 x 10 -made sure each rep would be held above head for a brief period as in a contest Weighted Wide Grip Pullup BW x 4 x 3 Incline Dumbbell Press 85 x 10 95 x 7/8 -left side of chest was still fatigued Seated Cable Row 210 x 15 x 2 210 x 10 Barbell Front Raise 65 x 10 x 2 Farmers Handle Shrug 210 x 30 seconds x 2 Dumbbell Upright Row 65 x 6 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 9, 2015 Author Share Posted December 9, 2015 Monday 12/7/15 WORKOUT Overhead Squat 45 x 5 95 x 3 135 x 1 185 x 5 x 2 Squat 275 x 3 365 x 2 435 x 1 490 x 3 x 3 350 x 3 x 6 (60 seconds between sets) Pause Squat 435 x 2 x 2 Hamstring Curl Mid stack x 12 x 2 Standing Single Leg Calf Raises -100 on each leg Stretching, 30 min walking today and on sunday before this (except sunday was wearing a weighted vest) Quote Link to comment Share on other sites More sharing options...
MattM Posted December 10, 2015 Author Share Posted December 10, 2015 Tuesday 12/8/15 around 11:15 pm WORKOUT Dumbbell Pullover (stretch for a second) 60 x 10 Dumbbell Bench Press 60 x 5 80 x 4 100 x 3 115 x 4 x 4 Incline Supported Dumbbell Row 120 x 12 x 4 Single Arm Dumbbell Bench Press 100 x 6 x 2 Chinups BW x 8 x 4 (little rest between) -had weighted chins written in but biceps were acting up Dead Bench Press off Pins 45 x 3 135 x 3 225 x 1 285 x 1 x 5 (60 seconds rest) Unilateral Dumbbell Rear Delt Raise 60 x 12 x 2 Dumbbell Chest Flye 55 x 8, 6, 6 -left side chest was pretty fatigued at this point Seated Dumbbell External Rotation 35 x 10 x 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 10, 2015 Share Posted December 10, 2015 When you're doing your supported DB rows are they being done unilaterally or both arms simultaneously? When you're doing your supported DB rows are they being done unilaterally or both arms simultaneously? Quote Link to comment Share on other sites More sharing options...
MattM Posted December 11, 2015 Author Share Posted December 11, 2015 When you're doing your supported DB rows are they being done unilaterally or both arms simultaneously? When you're doing your supported DB rows are they being done unilaterally or both arms simultaneously? I do them bi-laterally, and with the db's I use (loadable handles) its tough to get a great range of motion as the hit the bench I'm laying on. Still I get a great feeling in the lats especially! Thursday 12/10/15 WORKOUT Single Leg Deadlift 45 x 5 135 x 3 205 x 4 x 2 Rack Pull (just above knees) 225 x 1 315 x 1 405 x 1 495 x 1 585 x 1 700 x 3 -easy Deadlift 315 x 1 405 x 1 505 x 3 x 3 Wide Grip Pendlay Row 255 x 15 x 2 Banded Deficit Deadlift (standing on 35lb bumpers) 225+Bands x 1 315+Bands x 1 405+Bands x 1 x 5 (~90 seconds rest) This workout was pretty easy, but I needed an easier day as my back has been pretty tired since my squat workout two weeks ago when I beat it up pretty bad with a not so perfect paused squat 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 15, 2015 Author Share Posted December 15, 2015 Saturday 12/12/15 WORKOUT Barbell Pullover 45 x 8 x 2 Overhead Rack Press (starting at mid forehead) 45 x 3 95 x 3 135 x 3 185 x 2 225 x 1 250 x 4 x 2 Overhead Barbell Strict Press 45 x 3 95 x 3 135 x 2 170 x 1 190 x 9 x 2 -felt good, brought the grip in a bit and didn't go to failure Weighted Wide Grip Pull-up BW+40 x 4 x 3 Incline Dumbbell Bench Press 60 x 5 85 x 10 95 x 8 105 x 6 115 x 1 Seated Cable Row 220 x 15,12,10 Farmers Handle Shrugs 225 x 30 seconds x 2 Barbell Front Raise 70 x 10,8 Dumbbell Upright Row 65 x 7 x 2 This Workout felt great!!! Big upper back pump 1 Quote Link to comment Share on other sites More sharing options...
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