MattM Posted July 15, 2017 Author Share Posted July 15, 2017 Thursday 7/13/17 Lots of light upper back some light sled pushing hour walk and arm rehab Friday 7/14/17 Harness Pull 555 x 60ft Keg Toss (behind back for distance) Empty x 8 ITY Raise 15 x 10e x 3 Arm rehab Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 15, 2017 Share Posted July 15, 2017 Dang! I hope those were just some adhesions loosening up. 1 Quote Link to comment Share on other sites More sharing options...
jwdeff Posted July 15, 2017 Share Posted July 15, 2017 Shit dude, I hope your biceps are ok. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted July 15, 2017 Author Share Posted July 15, 2017 Thanks guys, there was no bruising so I am thinking it was a very minor distal tendon tear. I have two comps coming up with stones so I will see if I can just win 4 events or if I'll be able to rely on tacky to aid the biceps in the lift. Just minor discomfort now. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted July 20, 2017 Author Share Posted July 20, 2017 Monday 7/17/2017 Light Work Deadlift 135 x 1 x 8 Log Clean & Press 60 x 1 x 8 Squat 45 x 1 x 2 95 x 1 x 2 135 x 1 x 2 185 x 1 x 2 Kettle Bell Swings 35 x 10 x 3 Tuesday 7/18/2017 Log Clean & Press (viper) 135 x 12 x 2 Sandbag Carry 150 x 50ft 150 x 200ft x 2 Sled Push (tried to limit rest to 90 sec, went over in the later sets) 160 x 100ft x 8 Farmers Handle Shrugs 110 x 25 x 3 Front Lever (forearm work) Prowler Handle Posts x 25 x 3 Light Curls Wednesdsay 7/19/2017 Light stone work, light tire work 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 20, 2017 Share Posted July 20, 2017 I should really be dragging the sled around. Quote Link to comment Share on other sites More sharing options...
MattM Posted July 26, 2017 Author Share Posted July 26, 2017 Rushmore State Strength Classic 1st Place Mens 231 Division, Overall Best Male Athlete Event 1 - 250 x 60 seconds Viking Press.... managed 20 reps Event 2 -350 Husafell Stone x Max Distance..... 100ft won the event and would have won heavyweight as well even though several arnold qualifiers were there Event 3- Ambulance Pull x 25 meters... 27 seconds, tie for second fastest time overall Event 4- Keg Toss Behind Back for Distance... don't know the exact distances Event 5- Stones... only needed to do the first 2 stones to hold overall win so just did that. My arms really need a break still 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 26, 2017 Share Posted July 26, 2017 Congrats! Looked snappy. 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted July 26, 2017 Share Posted July 26, 2017 Can't do any better than that. Way to dominate! 1 Quote Link to comment Share on other sites More sharing options...
jwdeff Posted July 28, 2017 Share Posted July 28, 2017 Congrats, look like you rolled right through. Nationals next? From the results page: BEST OVERALL FEMALE COMPETITOR: TRACIE HEACOX BEST OVERALL MALE COMPETITOR: MATT MOELLER 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 2, 2017 Author Share Posted August 2, 2017 On 7/28/2017 at 0:04 AM, jwdeff said: Congrats, look like you rolled right through. Nationals next? From the results page: BEST OVERALL FEMALE COMPETITOR: TRACIE HEACOX BEST OVERALL MALE COMPETITOR: MATT MOELLER Yep! Taking it easy on log cleans & stones till the arms are 100%, then right on to nats! I've got a lot riding on this year Monday 7/24/17 18" Frame Deadlift 555 x 3 x 3 Belt Squat 205 x 2 215 x 2 225 x 2 235 x 2 245 x 2 255 x 2 265 x 2 275 x 2 Tuesday 7/25/17 Log Clean & Strict Press (clean every rep) 160 x 6 170 x 5 185 x 2 x 3 200 x 2 x 2 -this is where I found out my biceps don't like cleans right now, I can do them but it still stings a bit so I'll be backing off for now Log Clean & Hold (held in rack position) 200 x 30 sec Log Banded Strict Press (out of rack, green medium bands) 120+Bands x 3 130+Bands x 3 140+Bands x 3 150+Bands x 3 160+Bands x 3 170+Bands x 3 Wednesday 7/26/17 Yoke/Farmers Medley 360 Yoke x 60ft, 165/hand Farmers Back x 2 360 Yoke x 80ft Thick Handle Farmers Shrug/Hold 265 x 8 sec x 2 225 x 30 sec Friday 7/28/17 Sandbag Load (over 52") 150 x 2 x 3 -single motion, trying to see if it hurts arms, did a few picks with a 200 stone w/ a little tacky but still arms did not like that Husafell Carry 110 x 500ft x 2 Weighted Situp BW+20 x 10 x 3 Farmers Handle Side Bend 110 x 25 x 3 Saturday 7/29/17 25 min on a stationary bike, forearm & biceps rehab Monday 7/31/17 AM WORKOUT Lat Pulldown (chest to bar, pause at chest for a sec) -7 sets of 8-12 reps progressing upwards Cable Horizontal Row -7 sets of 12 progressing upwards Lat Pullover -3 sets of 20 Biceps Curl 20 x 20 x 3 Dumbbell Chest Flye 15 x 100 (no dropping, 2 pauses) PM WORKOUT Dumbbell Bench Press 110 x 12 x 3 18" Frame Deadlift 620 x 3 x 3 Seal Row 135 x 6 x 4 (all my arms could handle with zero pain) Trap Bar Shrug (pause at top) 225 x 30, 20, 10 Tuesday 8/1/17 Log Strict Press (out of rack) 160 x 6 170 x 5 185 x 2 x 2 200 x 2 x 3 205 x 2 x 2 External Rotation 15 x 15 x 4 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 7, 2017 Author Share Posted August 7, 2017 (edited) Thursday 8/3/17 Light Stiff Leg Deadlifts (to warm up hamstrings) Yoke/Farmers Carry Medley (yoke carry 60ft, farmers carry 60ft back) 190/65 per hand x 20ft 360/165 per hand x 20ft 510/215 per hand x 20ft 595/250 per hand x 60ft each x 2 Sandbag Carry 150 x 500ft -submax Friday/Saturday Log Push Press w/Bands (thick blue bands) 135 x 1 x 2 135 x 3 x 2 145 x 3 x 2 155 x 3 x 2 Front Squat 135 x 3 225 x 2 255 x 1 290 x 2 315 x 2 345 x 2 365 x 2 335 x 2 315 x 2 290 x 2 Barbell Row (strict) 135 x 15 145 x 15 155 x 12 165 x 12 Incline Curls 15 x 20 x 3 ITY Raises 15 x 6 x 3 Forearm Extensor Work - 2 sets Situps - 2 sets of 25 bodyweight Edited August 7, 2017 by MattM 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 9, 2017 Author Share Posted August 9, 2017 Monday/Tueday 8/7-8/17 Dumbbell Bench Press (holding lockouts at top- focusing on lefty) 25 x 12 60 x 8 90 x 6 115 x 12 x 2 115 x 10 18" Frame Deadlift 195 x 3 375 x 2 555 x 1 700 x 3 x 3 -fairly easy Barbell Seal Row 145 x 10 x 3 -felt a little better on biceps Farmers Shrugs (using 1.25 in powder coated handles) 285 x 8 sec x 2 245 x 30 sec x 2 Log Strict Press (out of rack) 135 x 2 160 x 6 170 x 5 185 x 2 x 2 195 x 2 x 2 205 x 2 x 2 220 x 2 x 2 Log Clean (testing these out on the arms) 135 x 3 x 3 -no issues Band Triceps Extension Purple x 10 x 3 Dumbbell External Rotations 15 x 20 x 2 15 x 15 Dumbbell Biceps Curl 25 x 20 x 2 25 x 15 x 1 Band Pullover/Face Pull Orange x 60 x 3 Atlas Stones (single motion, spray tack) 75 x 3 100 x 3 120 x 3 150 x 1 -just testing these out on arms, still a little tender but not bad 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 13, 2017 Author Share Posted August 13, 2017 Thursday Farmers Carry 200 x 75ft 220 x 75ft 230 x 75ft Yoke Hold 600 x 1 min 600 x 30 sec -beltless, easy but just feeling these out again Husafell Stone 110 x 100ft 155 x 100ft 200 x 100ft 245 x 100ft 300 x 100ft -testing this out on the arms... grip on the black widow training gear husafell stone I have is really small on the bottom, so it'll be a grip issue Saturday Paused Belt Squat 180 x 2 195 x 2 200 x 2 210 x 2 220 x 2 230 x 2 240 x 2 250 x 2 255 x 2 270 x 2 x 3 Wide Grip Pulldown (pause at chest) 80 x 12 90 x 12 100 x 12 110 x 12 120 x 12 130 x 12 Banded Log Push Jerk (out of rack, thick green bands) 120 (no bands) x 1 120+Bands x 1 120+Bands x 3 150+Bands x 3 x 5 Low Row Machine (strict with pause at chest) 70 x 12 100 x 12 120 x 12 140 x 12 160 x 12 180 x 12 Triceps Cable Extension 60 x 25 x 4 Dumbbell Curl 25 x 20 x 3 Situps BW x 30 x 2 Forearm Lever (extensor work) 9lb Bar x 45 reps per hand 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 15, 2017 Author Share Posted August 15, 2017 (edited) Officially Starting Nats Prep... Here we go. DB Standing Unilateral Calf Raise BW+30 x 30 sec BW+60 x 30 sec Barbell Deadlift Off Blocks (just above knee, straps) 535 x 5 625 x 5 675 x 5 725 x 5 775 x 5 Frame Deadlift (17.5in pick, straps) 595 x 2 685 x 2 775 x 2 865 x 2 915 x 2 715 x 5 (was supposed to be 685, plate math was off) 685 x 5 x 2 -was good for a few more at 915, but didn't want to push beyond that weight in my double sets without a little more training Hang From Farmers Handles (set them up in rack) BW x 9 sec BW+25 x 9 sec BW+45 x 9 sec BW+70 x 9 sec BW+90 x 9 sec BW+115 x 45 sec BW+90 x 30 sec (held at fingertips) Edited August 15, 2017 by MattM 2 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted August 15, 2017 Share Posted August 15, 2017 Manly pulling and gripping! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 16, 2017 Author Share Posted August 16, 2017 Log Overhead Box Squat (set box a bit above parallel, and will lower as time goes on) 135 x 1 x 2 135 x 5 x 2 Log Strict Press (out of rack) 135 x 1 x 2 160 x 1 x 2 180 x 12, 10 160 x 10 x 2 Log Rack Lockout (log set at top of head, ~6in ROM) 220 x 10 x 2 Side/Front/Rear Delt Raise 15 x 15 x 2 Axle Upright Row (slow & controlled for the biceps) 50 x 15 x 2 Side Torso Raise (plank position, touch hip to ground, raise hips again) BW x 33,34 L&R in 60 sec Quote Link to comment Share on other sites More sharing options...
Shatterer Posted August 16, 2017 Share Posted August 16, 2017 What's your bodyweight, you have some good pull up strength. And your squats, damn dude. Impressive! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 17, 2017 Author Share Posted August 17, 2017 On 8/16/2017 at 1:04 PM, Shatterer said: What's your bodyweight, you have some good pull up strength. And your squats, damn dude. Impressive! Thanks! Since I compete at 231(105k) I usually hover a little over that maybe 240ish currently, I try not to carry too much extra weight Quote Link to comment Share on other sites More sharing options...
MattM Posted August 17, 2017 Author Share Posted August 17, 2017 (edited) Wednesday 8/16/17 Wide Grip Pulldown -2 sets of 12 Behind Neck Pulldown -1 set of 12, 1 set of 8 Wide Grip Pendlay Row (snatch grip) 185 x 12 x 2 Barbell Seal Row 155 x 10 x 2 Seated External Rotation 15 x 20 x 2 Edited August 17, 2017 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted August 18, 2017 Author Share Posted August 18, 2017 Thursday 8/17/17 Banded Front Squat (blue thick bands) 45+Bands x 3 135+Bands x 3 225+Bands x 3 x 6 -60 seconds rest between sets Log Clean & Press (clean once, to limit volume of work on biceps) 125 x 3 155 x 2 185 x 1 210 x 1 240 x 9 (lost balance and didn't lock out properly on tenth) 220 x 8 x 2 125 x 8 (clean every rep, to warm up arms) Atlas Stones (spray tack) 185 x 1 @54" x 2 150 x 3 x 2 -biceps handled this well, will move up one stone size per session Situps BW x 40 x 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 20, 2017 Author Share Posted August 20, 2017 (edited) Friday 8/18/17 - 30 min incline walk 7.5%, 2.5mph Saturday 8/19/17 Dumbbell Pullover 35 x 20 x 4 Dumbbell Incline Bench Press (5 second eccentric per rep) 35 x 8 60 x 5 70 x 12 80 x 10 90 x 8 100 x 6 Dumbbell Alternating Bench Press 100 x 6 x 2 Pushup Combo -Plyo Pushup x 5, Banded Pushup x 8, Pushup x 5 -Plyo Pushup x 5, Banded Pushup x 5, Pushup x 4 -My triceps were fried by this point after 3 pressing workouts in 6 days Decline Prone-to-Neutral Chest Flye (rehab for biceps) 20 x 10 x 2 Edited August 20, 2017 by MattM Quote Link to comment Share on other sites More sharing options...
strongman1 Posted August 28, 2017 Share Posted August 28, 2017 Congrats on the win at Rushmore! Looking nice and calm too! How are those big filthy 'ceps doing? That had to scare the crap out of you. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 7, 2017 Author Share Posted September 7, 2017 On 8/27/2017 at 9:32 PM, strongman1 said: Congrats on the win at Rushmore! Looking nice and calm too! How are those big filthy 'ceps doing? That had to scare the crap out of you. Thanks gorgeous Trying to catch up here, pretty much train 7 out 9 days on the current rotation so it gets out of hand easy if I miss a day Monday Farmers Walk 200/hand x 75ft 220/hand x 75ft 240/handx 75ft Yoke Carry 500 x 75ft 550 x 75ft x 3 (60 sec rest) Husafell Stone Carry 225 x 400ft 225 x 100ft x 5 (lefty) Conditioning (treadmill push, drags) - 5 rounds of 100ft Tuesday Arms (lots of biceps and triceps work, 5 or 6 exercises 3 sets each) Wednesday Block Deadlift (just above knee) up to 800 x 1 Frame Deadlift (16 inches) 700 x 4 x 3 Frame Shrugs 200 x 60 seconds x 2 Thursday OH Log Squat 145 x 5 (to box just above parallel) Log Strict Press (out of rack) 180 x 10 x 2 160 x 10 x 2 Log Hold (held in rack position) 240 x max time (probably 30 second before I lost air) DB Front, Side, Rear Delt Raise 15 x 15 x 2 DB Upright Row 50 x 15 x 2 Side Bends w/45lb plate x 60 seconds x 2 Friday Upper Back - 3 sets of 2 different pulldown exercises, held at contraction for a second, 3 sets of 2 different row exercises held at contraction for a second, external rotations Saturday Front Pause Squat w/Bands 225+thick blue x 3 x 6 -less than 60 sec rest Log Clean & Press (clean once to save the biceps) 250 x 8 230 x 8 210 x 8 Atlas Stones (no tacky) up to 200 x 2 single motion to 54" Situps BW x 40 x 2 Monday Dumbbell Pullover 35 x 20 x 4 Dumbbell Incline Bench Press (5 sec eccentric) 80 x 12 90 x 10 100 x 8 110 x 6 Dumbbell Alternating Bench Press 110 x 6, 4 Plyo/Banded/Regular Push up Superset 5/12/8, 5/8/5 Decline Chest Flye 25 x 10 x 2 Tuesday Farmers Walk 210 x 75ft 240 x 75ft 270 x 75ft Yoke Hold 600 x 20 sec x 3 Husafell Stone Carry 250 x 400ft Belt Squat 330 x 2 Conditioning (5 rounds of drags & pushes) Wednesday Arms (6 exercises, 3 sets each just trying to rehab and get blood to the biceps and triceps) 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 8, 2017 Author Share Posted September 8, 2017 Friday 9/1/17 Farmers Deadlift (13.5 inch pick) 110/hand x 1 160/hand x 1 200/hand x 1 250/hand x 1 290/hand x 1 310/hand x 1 330/hand x 1 -add straps 350/hand x 1 380/hand x 1 400/hand x 1 Farmers Handle Shrugs 200/hand x 45 seconds (with straps) Incline Prone Trap Raises -3 sets Saturday 9/2/17 Log Strict Press (out of rack) 205 x 8 x 2 180 x 12 x 2 Lock Lockouts (starting at top of head) 250 x 3 x 3 Log Overhead Squat 135 x 5 x 2 (to parallel box) Dumbbell Front/Side/Rear Delt Raise 20 x 15 x 2 Dumbbell Upright Row 50 x 12 x 2 Plank Side Bends BW x 60 sec x 2 Wednesday 9/3/17 Log Clean & Press 260 x 7,8 (missed 8th because of balance first set, clean once press for reps) 185 x 8 x 2 (clean every rep) Thursday 9/4/17 Upper Back (3 pulldown variations, 2 row variations, 1 pullover & 1 external rotation exercise, 3 sets all pausing at contractions) Friday 9/5/17 Dumbbell Pullover 40 x 20 x 2 Dumbbell Incline Bench Press (5 sec eccentric) 90 x 10 100 x 8 110 x 6 120 x 4 Dumbbell Alternating Bench Press 120 x 6,4 Atlas Stones up to 220 x 54" single motion Plyo/Banded/Regular Pushup superset 5/15/8, 5/8/7 Dumbbell Decline Chest Flye 30 x 8 x 2 2 Quote Link to comment Share on other sites More sharing options...
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