475 replies to this topic

[MattM]

I'm hoping the fact that this log is public will help keep up the intensity even during a shitty workout, mostly because I'll have to post it afterwords.

Anyway, here is a little background info on some PR attempts (main lifts only) which I recently performed to have a baseline for improvement's sake. Keep in mind these are "Bro Numbers" aka recorded outside a sanctioned comp, and thus can be taken with a fair amount of speculation. I can assure you to the best of my ability that the ROM & form was generally acceptable.

Squat: 585x1
Bench Press: 405x1
Deadlift: 585x1

I will start with this past week's workouts, and begin logging fresh numbers on Monday 9/12/2011. Reps and weight will be recorded as such: 100 4x10 would read "one hundred pounds for four sets of ten reps".

Thanks to any and all who took the time to read this, and special thanks to the Fargo Crew!

[MattM]

Monday 9/5/2011

Standing Military Press
225x10
225x10
225x10
225x10 (reps 7-10 became push press)
225x10 (reps 6-10 became push press)

Narrow Bench Press (hands directly outside the flat of the bar)
255x10
225x10
225x10
225x10
225x10

Overhead Deep Squat (narrow stance and for more of a postural stretch than a workout)
45x6
65x6
95x6

Neck Work (manual resistance on sides, front & back)

[MattM]

Tuesday 9/6/2011

Weighted Pull-up & Chin Medley (for speed and just to get it out of the way)
45x10 Neutral Narrow Grip
45x10 Neutral Narrow Grip
45x8 Neutral Narrow Grip
~0x15 with various grips to fatigue (wide, wide neutral, chin-up, narrow nuetral in that order)

One Arm Row
85x6
155x6
225x13
225x12

Cable Pullovers (imitating a 'ground and pound' motion)
3 sets, weight was N/A

Band Pull-Apart
5x8 w/ medium width blue band
3x8 w/ thinner width purple band

One Arm Preacher Curl
60x6
60x6
60x5
35x10
35x10

Wrist Roller (damn thing has unbelievably smooth handles, roughly 4ft rope)
40x1 rep
50x.5 reps

Forearm Barbell & Sledgehammer Forearm Work
3 sets weight N/A

[MattM]

Wednesday 9/7/2011

Squat
405x10
410x10
415x10
was going to continue for two more sets but almost vomited

Nordic Hamstring Curl (eccentric motion for hamstring rehab, I tore em both last year)
2 sets weight N/A

Unilateral Leg Press
4 plates+sled x 6
6 plates+sled x 6
8 plates+sled x 6

Calf Work
3 sets of each of the following:
-dorsiflexion w/ plate
-seated machine
-straight leg

[MattM]

Friday 9/9/2011

Bench Press
280x10
280x10
280x10
280x10
280x10
some gas in the tank even on the last set... should of used 285

Unilateral Strict Dumbbell Press
50x6 L&R
80x10 L&R
100x5 L, 100x6 R
100x8 L, 100x6 R
(bad word filter)in lefty is unsteady still

Bodyweight Dips
5 sets of 10 strict reps

Seated Dumbbell Laterals
60x6
50x10
50x5
I hit a wall on these ones, not that I give too much thought to this lift

Manual Neck Work
all sides

[MattM]

Saturday 9/10/2011

My favorite day of the week!

Part A workout

Deadlift
230x3
285x3
340x3
415x5
485x3
545x3 (got to work on keeping my right calf down on the ground during initial rep)

Farmers Walk w/turn at midpoint
130x60
220x120 L turn (grip felt easy! My cardio sux though)
220x120 R turn (ditto)

Prowler Push on asphalt
405x65 (James had those amazing climbing shoes!)
405x60

TOOK BREAK TO GET GF TO WORK AND SLEEP/EAT

Part B workout

Wide Pullup (unweighted)
10 sets of 10 reps

One Arm Preacher Curl
60x8
60x8
60x8
60x6
60x6

Side to Side Decline Situp (attempting to touch ground as far behind me as possible)
8 reps per side (fast)
9 reps per side (fast)
10 reps per side (got tough)

Calf Work
the usual 3 sets of dorsiflexion, seated & straight leg variations

[thewalrus]

Real strong stuff in here. Whats your age, weight, height, training history etc?

[carusom1]

Matt-

Good to see you posting. Saturday was my favorite day of the week as well - maybe again some day.

Awesome work on the PRs, keep it up.

[MattM]

Thanks thewalrus! Stats: age 21, weight 230ish at ~11%bf, 5 foot nine-ten, training since 13-14yrs. Traditional lifting was 8,6,5,3,3 reps for everything, but then did two bodybuilding shows at 19 (gopher state classic & upper midwest teen champ) and lost a lot of strength. Met carusom1 and his crew and started a 5/3/1 base for main lifts with strongman as additional focus.

Mike-
The only reason that saturdays arn't your favorite anymore is that you started kicking butt all other days of the week haha. As promised here's monday's log

Monday 9/12/2011

Standing Military Press
115x5
145x5
175x3
215x5
245x3
275x3 (last two reps where obvious push presses )

Narrow Grip Bench Press(outside flat)
255x10
275x10
275x10
*this was a volume PR for 275 on the narrow grip press

Overhead Triceps Cable Extension (attempting to keep rope grips seperate)
175x10
195x10
*at this point attempted 205 and couldn't even get the damn thing up! XP
195x6

Cross-Cable Lateral Raises
40x10
60x8
60x6
*did these because of the decreased narrow bench set volume and because I really didn't want to shrug for some reason

Neck Harness
45x10
70x10
90x4

Assisted Manual Neck Work (front & sides)
3 sets weight N/A

[MattM]

Tuesday 9/13/2011

Weighted Chin-up (narrow chin grip)
72.5x6
72.5x6
72.5x6
72.5x6
72.5x6
*this was a volume PR (5 sets of 6 with 72.5 was a Pr)

One Arm Row
85x6
225x10 (tried to hold at the top 1 second for the first 6)
-biceps were toast so switched back to normal form (straight arm to chest)
225x14

Pullover (ground & pound style w/ lat pulldown stack)
-a bunch of wasted time and sets figuring out what was too light/too heavy
100x10
100x10
100x7

.... tried doing a light bicep medley, but it was pathetic. My arms where shot from the chins/rows

Band Pull-Apart
Purple Bandx10
Purple Bandx8
Purple Bandx6
Purpe Bandx6
Purple Band extended hold for ~20-25 seconds

Dumbbell Forearm Curl
100x10
100x6
100x4

Rev. Dumbbell Forearm Curl (1 second hold at full ROM)
30x10
30x10
30x10

Sledgehammer Work
weight N/A

Good overall workout, but I should have manned up more for the beach muscles haha

[Cannon]

....dude, you're really strong. Good work.

[MattM]

Haha thanks Cannon I've got a long way to go!

Wednesday 9/15/2011

Squat
235x5
295x5
355x3
385x5
440x5
500x7-8 (8th rep seemed a bit shallow)

Front Carry With Plates
135x80ft
225x80ft
315x80ft
360x80ft
*lifted stack of plates off of a flat bench, all with a lap.

Leg Press (full ROM, I hit the safety at the bottom every rep)
10 plates+sled x 6
14 plates+sled x 6
18 plates+sled x 10

Weighted Decline Sit-up (had dumbbell handle touching chin every rep)
50x10
50x10
50x10

Calf Work (straight leg, seated, dorsiflexion)
3 sets weight N/A

[MattM]

Friday 9/16/2011

Bench Press
155x5
175x5
235x3
255x5
290x5
330x7

Unilateral Dumbbell Standing Press (strict)
50x6 L&R
80x6 L&R
100x6L, 7R
100x7L, 7R
*this is a volume PR for L & R

Dips (going for a fast lockout, and a second hold)
BW 8x10

Standing Lateral Dumbbell Raise
30x10
40x10
50x10

Neck Harness
45x18
45x11
45x7

Front Neck Plate Raise & Side Neck Machine
3 sets each, weight N/A

[MattM]

Saturday 9/17/2011

Deadlift (touch & go)
235x5
295x5
350x3
385x5
440x5
500x11 (last rep was a hitch, but all others feet remained planted! Have been working on lifting toes up to keep calf down...)

Front Squat
135x6
225x6
315x3

Reverse Hyper
90x10
180x10
270x12
50x6 (strict with a hold at the top for a few sec.)

Rope Pullup
BWx8
BWx5
BWx6
*these where really tough for some reason!

Wide Grip Pulldown
180x10
180x10
180x10

'Arnold' Concentration Curl
55x10
55x8
55x8
*I don't have the heart not to work biceps! Each rep I held for a second at the top, no swing.

Calf Work (unilateral calf raises w/farmers handle & dorsiflexion)
3 sets all, weight N/A

Situps (on GHR)
0x10
25x6
25x8
*plate was held behind head

[MattM]

Monday 9/19/2011

Standing Military Press
115x5
145x5
175x3
200x3
230x3
260x8
*this was a rep PR

Narrow Bench
275x10
275x9
225x5 (dropset)

Overhead Triceps Cable Extn.
145x10
160x10
160x15

Cross-Cable Lateral Raise
30x10
40x10

Switch Grip Shrugs
495x10
495x10
495x12

Neck Harness
45x10
90x6
45x12

Neck Work
Sides, Front weight N/A

Edited by MattM, 19 September 2011 - 10:35 PM.

[MattM]

Tuesday 9/20/2011

Weighted Chin-up
75x6
75x6
75x6
75x6
75x6
*this was a PR

One Arm Row
85x6
225x10
225x10
225x10

Pullover (strict)
85x10
95x10
105x6

One Arm Preacher Curl
65x6
65x5
35x10
40x10
45x10

Band Pull-Apart
Double-over Purple Band 3x6-8
Blue Band Single 3x8

Dumbbell Forearm Curl
100x10
100x6

Dumbbell Rev. Forearm Curl
35x10
35x6

Sledgehammer Wrist Work
1 set Weight N/A

[Big T]

I'm hoping the fact that this log is public will help keep up the intensity even during a shitty workout, mostly because I'll have to post it afterwords.

Anyway, here is a little background info on some PR attempts (main lifts only) which I recently performed to have a baseline for improvement's sake. Keep in mind these are "Bro Numbers" aka recorded outside a sanctioned comp, and thus can be taken with a fair amount of speculation. I can assure you to the best of my ability that the ROM & form was generally acceptable.

Squat: 585x1
Bench Press: 405x1
Deadlift: 585x1

I will start with this past week's workouts, and begin logging fresh numbers on Monday 9/12/2011. Reps and weight will be recorded as such: 100 4x10 would read "one hundred pounds for four sets of ten reps".

Thanks to any and all who took the time to read this, and special thanks to the Fargo Crew!

Looking strong there my man

[WAM]

That is a serious bunch of 1 arm rows! Damn.

[MattM]

Thanks Big T & WAM!

As of the moment my rows are done with a dumbbell handle weighting ~15lbs and 6 35lb plates (3 per side). I've yet to find a loadable dumbbell handle that can handle 4 standard plates instead of 3 per side... if any of you have a place where these can be purchased let me know! I am not willing to accept any shorter ROM by using 45lb plates so I'm stuck.

Wednesday 9/21/2011

Squat
235x5
295x5
350x3
410x3
470x3
*decided that going heaver wasn't in the cards today, legs whern't cooperating

Barbell Lunges (long stride, knee to ground)
0x6 per leg
135x6 per leg
225x6 per leg
315x6 per leg
315x6 per leg
315x6 per leg
*PR of sorts for volume

Calf Work
*three sets seated, standing and three sets dorsiflexion. Weight N/A

Hanging Leg Raises (feet to hands, minimal swing)
0x8
0x9
0x6

God my ass hurts after those lunges.

[jdef]

God my ass hurts after those lunges.

Yeah... I'm sure it was the "lunges".

Spud makes a loadable dumbbell - it's pretty expensive though:
http://www.southcaro...Handle-Equip18/

We could probably make one out of an old olympic bar from Craigslist too.

Your training looks great!