MattM Posted November 17, 2011 Author Share Posted November 17, 2011 Wednesday 11/16/2011 Squats 225x5 280x5 335x3 390x3 445x3 500x5 Front Squat 280x3 Stair Carries (stairs taken 2 at a time until fatigue) -135lb girl on shoulders for 5 flights -135lb girl for 4 flights + 1 single step flights -135lb girl for 2 flights + 3 single step flights Weighted Situp (steep decline) 0x10 10x10 25x10 35x7 Standing Hamstring Curl Machine (plate weight) 45x10 90x10 100x10 Calf Raise (on leg press) 500x30seconds continual raises 500x45seconds continual raises 500x60seconds continual raises Seated Calf Machine 225x6 180x6 135x6 Dorsiflexion w/ Plate -one set until fatigue Good workout today, the legs where shaking at the end of the carries. Note to self: work on cardio Quote Link to comment Share on other sites More sharing options...
strongman1 Posted November 19, 2011 Share Posted November 19, 2011 For those stair carries, I think you should use increasingly heavier girls to increase your resistance. Quote Link to comment Share on other sites More sharing options...
MattM Posted November 20, 2011 Author Share Posted November 20, 2011 For those stair carries, I think you should use increasingly heavier girls to increase your resistance. Oh don't worry, Ill start a skinny to husky lineup lol. Heavy girls need a ride sometimes too! Quote Link to comment Share on other sites More sharing options...
MattM Posted November 20, 2011 Author Share Posted November 20, 2011 Friday 11/18/2011 Bench Press 155x5 185x5 225x3 245x5 280x5 315x5 280x5 245x17 Incline Bench Press 135x5 185x3 225x11*this is a PR over last week Bodyweight Dips (as far down as possible for a shoulder stretch) 0x10 0x8 0x8 Seated Lateral Raises 40x10 40x6 30x10 Neck Harness 45x10 60x10 75x8 Front Neck Plate Raise 25x10 25x10 25x4 Post workout fact: shoulders and chest are really sore after this Quote Link to comment Share on other sites More sharing options...
MattM Posted November 20, 2011 Author Share Posted November 20, 2011 Saturday 11/20/2011 Deadlift 235x5 295x5 355x3 385x5 440x5 405x12*previous sets where touch and go, this was dead weight pull each rep -my ass gave out haha. I have to work on getting down and keeping the hips low on each pull Wide Grip Pulldown w/plate weight (strict to chest) 140x10 230x10 280x6*this was a PR for this machine 190x10 140x10 Good Morning 185x10 185x6 Hanging Curl (Arnold Curl, hold at top) 60x13*this was a PR Band Pull-Apart Bandx10 Bandx10 Bandx10 *done with a doubled thinner black band, and a closer-than-shoulder-width grip GHR & Situp on GHR Superset w/Band Resistance -Bandx10 GHR, Bandx10 Situps -Bandx6 GHR, Bandx6 Situps Reverse Hyper 540x8 (once I got going) -I saw Kelly doing these so I had to jump on it.... wait haha Single Leg Calf Raises BW+135lb girlx10 BW+135lb girlx10 BW+135lb girlx9 Dorsiflexion w/plate weight 100x10 100x10 100x8 My hamstrings, lats, and biceps are pretty sore Quote Link to comment Share on other sites More sharing options...
schunajm Posted November 21, 2011 Share Posted November 21, 2011 Single Leg Calf Raises BW+135lb girlx10 BW+135lb girlx10 BW+135lb girlx9 I think you need more resistance. Next week it will have to be "BW + 230lb dude x 10" Quote Link to comment Share on other sites More sharing options...
MattM Posted November 22, 2011 Author Share Posted November 22, 2011 Single Leg Calf Raises BW+135lb girlx10 BW+135lb girlx10 BW+135lb girlx9 I think you need more resistance. Next week it will have to be "BW + 230lb dude x 10" Hop on the shoulders next time! hahaha Quote Link to comment Share on other sites More sharing options...
MattM Posted November 22, 2011 Author Share Posted November 22, 2011 Monday 11/21/2011 Military Press 105x5 135x5 160x3 170x5 195x5 225x7 195x5 170x11*strict Narrow Bench Press 135x5 185x5 225x12 Barbell Shrug (w/ hold at top) 405x10 405x10 405x10 Triceps Cable Extension 3 sets of 10 Side Neck Work -3 sets each side manual resistance Quote Link to comment Share on other sites More sharing options...
MattM Posted November 27, 2011 Author Share Posted November 27, 2011 Tuesday 11/22/2011 Weighted Chins 70x6 70x6 70x6 Nuetral Grip Strict T-Bar Row (plate weight on stand recorded only) 240x10 240x10 240x10 *this is a weight & volume PR Wide Pronated Strict T-Bar Row (similar to face pull, plate weight on stand recorded only) 135x10 150x10 160x10 *this is a weight & volume PR Cable Pullover 100x10 130x10 165x10 One Arm Preacher Curl (full ROM) 30x5 50x3 70x8 DB Forearm Curl 85x15 L&R 85x12 L&R 85x10 L&R Reverse DB Forearm Curl 30x10 30x10 30x10 Forearm Bar Work -1 set, very light Quote Link to comment Share on other sites More sharing options...
MattM Posted November 27, 2011 Author Share Posted November 27, 2011 Wednesday 11/23/2011 BW Squat Variations (warmup) 10 wide 10 narrow parallel 10 deep Single Leg Deep Squat 0x2 0x1 -really shitty balance Single Leg Box Squat 15" Box (backpack w/weight) 10x6 15x6 25x6 40x3+10 unweighted w/left leg Single Leg Box Squat 18" Box (backpack w/weight) 40x6 60x6 80x6 100x1+6 unweighted w/left leg Shallow Jump Squat 100x30s 100x30s 100x30s Deep Jump Squat+Hamstring Curl 100x6+50x10 100x6+60x6 100x6+50x10 -right hamstring is weaker still by a stretch Uphill Lunges (24 lunges + 24 walking steps alternated) -1 block, total of 72 lunges -1 block, total of 72 lunges I didn't have access to a real gym to squat . To my credit my quads and glutes where sore though! Quote Link to comment Share on other sites More sharing options...
MattM Posted November 27, 2011 Author Share Posted November 27, 2011 Friday 11/25/2011 Bench Press 150x5 185x5 225x3 280x5 315x3 350x1 280x8 Incline Bench Press 135x5 185x3 225x6* -stopped due to shoulder soreness 2/1/4 Tempo BW Dips+2/1/4 Tempo Narrow Pushups 0x10+0x6 0x10+0x6 0x10+0x6 Seated Lateral Raise 35x10 35x10 35x10 Neck Harness 45x12 45x12 45x8 Front Neck Raise w/Plate 25x10 25x10 25x5 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 27, 2011 Author Share Posted November 27, 2011 Saturday 11/26/2011 Deadlift- no touch & go schuna stye reps 235x5 295x5 355x3 440x5 500x3 565x1 *gym closed, so I headed over to Kelly's 235x5 295x5 355x10 355x8 355x6 *Note: Glutes always give out before back, hamstrings or anything else... need to fix Wide Pulldown (to chest) 90x10 140x10 160x10 180x10 Band Pull-Apart (thin black band, various grips/width) Bandx10 Bandx10 Bandx10 Arnold Curl 65x10R, 8L *this is a weight PR Forearm Work -Hang from thick rope ~25s -Hang from thin rope ~10s -COC Trainer 12 reps each hand Rowing Crunch w/chains on ankles -a few sets to figure out what I could handle, then one set of 12. I'll do calves tomorrow, to heck with them haha Quote Link to comment Share on other sites More sharing options...
schunajm Posted November 28, 2011 Share Posted November 28, 2011 Saturday 11/26/2011 Deadlift- no touch & go schuna stye reps 235x5 295x5 355x3 440x5 500x3 565x1 *gym closed, so I headed over to Kelly's 235x5 295x5 355x10 355x8 355x6 What time did you get to Kelly's? Schuna style??? Not sure I can take credit for that. They're only standard deadlifts (with the usual reset between reps). Some strongman contests will allow touch and go and some won't. You'll see some powerlifters train touch and go and others fully reset between reps (and some others who do both). For strongman though, I think its best to train both; however, I think the standard style (with a full reset between reps) should make up the bulk of training volume. Just my opinion.... I'm sure others can make arguments as to why you would want to train one way or the other. Quote Link to comment Share on other sites More sharing options...
MattM Posted December 1, 2011 Author Share Posted December 1, 2011 I just love to give you credit though John hahaha I went there around 8:15, I got a heavy set in at the WWC and then they kicked me out. That's when I called Kelly. Monday 11/28/2011 Military Press 105x5 135x5 160x3 195x5 225x3 250x5 195x10 Narrow Grip Floor Press (with pause at bottom) 135x6 225x6 255x6 Cable Tricep Extensions -3 sets, moderate effort with random weight stack Cable Chest Fly -3 sets, moderate effort with random weight stack Cable Lateral Raise -2 sets, moderate effort with random weight stack Quote Link to comment Share on other sites More sharing options...
MattM Posted December 1, 2011 Author Share Posted December 1, 2011 Tuesday 11/29/2011 Weighted Chins + Pullup Medely 70x6 -Wide Palms Forward 0x6 -Wide Neutral 0x6 -Narrow Neutral 0x6 T-Bar Row Stand -Narrow Neutral 250x10*this is a weight/rep PR -Wide Palms Down 180x10 *this is a weight/rep PR Cable Pullover 210x13*this is a Rep PR Single Arm Preacher Curl (full ROM) 30x5 50x3 75x11R, 10L unassisted +1 forced rep each side *this is a rep PR Rear Delt Raise 30x10 40x10 DB Forearm Curl 105x4 DB Reverse Forearm Curl 35x10 Forearm Bar Work -1 set to failure Quote Link to comment Share on other sites More sharing options...
MattM Posted December 3, 2011 Author Share Posted December 3, 2011 (edited) Wednesday 11/30/2011 Squat 225x5 280x5 335x3 415x5 470x3 535x1 (just prescribed 5/3/1 reps) Barbell Lunges (knee to floor) 135x5 225x5 315x5 365x5 Hamstring Curl (machine) 130x3 180x3 210x6 Straight Leg Situp 0x10 10x10 10x10 Calf Machine (2/1/4 tempo) 180x10 180x10 180x10 Dorsiflexion -1 set to failure NOTE: It is now friday night and I can still barely sit down from the lunges... probably a shitty deadlift workout tomorrow in store Edited December 3, 2011 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted December 3, 2011 Author Share Posted December 3, 2011 Friday 12/2/2011 3-Board Press 135x5 225x5 275x12 315x9 315x5 225x10 Random Shit Including: -BW Dips -Pushups -Chest Fly -Tricep Extn. -Cable Lateral Raises -DB Standing Press -DB Bench Press Quote Link to comment Share on other sites More sharing options...
MattM Posted December 7, 2011 Author Share Posted December 7, 2011 Saturday 12/3/2011 Deadlift: Starting Coan DL program 135x5 225x5 315x3 405x1 455x2 455x2 365x8x3 (8 sets of 3, dynamic work) Assistance Circut 1 -Stiff Leg DL -Pulldown -Barbell Row -Good Morning *weight was added progressively. 8 reps/set, 3 sets total Assistance Circut 2 -Landmines -Reverse Barbell Curls -CoC trainer -Calf Raises *weight was added progressively. 10 reps/set, 2-3 sets total (depending on exercise) -legs where immoblile still from last wed. squat. Thank god the program has an easy first week Quote Link to comment Share on other sites More sharing options...
MattM Posted December 7, 2011 Author Share Posted December 7, 2011 Monday 12/5/2011 Today I didn't do anything real productive in the gym, but did some active recovery for my pressing movements Highlights: -10 sets of 10 Narrow 2/1/4 tempo pushups -Cable Laterals -Seated Press w/barbell -Front cable raises -Light Triceps extensions Quote Link to comment Share on other sites More sharing options...
MattM Posted December 7, 2011 Author Share Posted December 7, 2011 Tuesday 12/6/2011 Weighted Chins 80x5 5 sets of 3 explosive unweighted reps T-Bar Stand Row 245x10 245x6 Seated Incline Curl 35x10 35x10 35x10 One Arm T-Bar Row (holding end of loadable portion of bar, standing perpendicular to bar) Bar+25x10 Bar+50x10 Bar+75x10 Bar+100x10 *all reps held for a second at chest level Cable Pull-Apart -2 sets, various resistances DB Forearm Curl 110x8R, 6L Reverse DB Forearm Curl 40x8R, 8L Forearm Bar Work -1 set to failure. Extra for lefty Quote Link to comment Share on other sites More sharing options...
MattM Posted December 8, 2011 Author Share Posted December 8, 2011 Wednesday 12/7/2011 Front Squat (ATG) 135x5 225x5 275x3 315x3 135x5 225x5 315x3 225x6 225x6 225x6 225x6 225x6 Bodyweight Hamstring Curl BWx6 BWx5+1 assisted BWx1+5 assisted Quote Link to comment Share on other sites More sharing options...
schunajm Posted December 9, 2011 Share Posted December 9, 2011 (edited) You weren't kidding when you set you did a lot of front squat sets! Edited December 9, 2011 by John Schuna Quote Link to comment Share on other sites More sharing options...
MattM Posted December 16, 2011 Author Share Posted December 16, 2011 Thanks John! lol Sorry guys I havent been logging this week, some problems with my shoulder chest & triceps stemming from a neck problem. The next weeks leg workout is as follows: Squat 230x5 285x5 340x3 380x5 425x5 485x3 ATG Squats 135x6 225x6 315x6 365x6 405x2 Nordic Hamstring BWx10 BWx8 BWx6 Calf Medley -standing calf, reverse calf 3 sets to failure Situps -three sets with manual resistance to failure It was the best workout this week, I still lifted monday, tuesday, last friday & saturday Quote Link to comment Share on other sites More sharing options...
MattM Posted December 18, 2011 Author Share Posted December 18, 2011 Deadlift 135x5 225x5 315x2 405x2 475x2 515x1+1hitched rep. Left Side is acting up 425x3 425x3 425x3 425x3 425x3 425x3 *90sec rest between sets of 425 Circuit 3x8x225 Stiff Leg Deadlifts 3x8x205 Barbell Row 3x8x230 Cable Pulldowns 3x8x205 Goodmornings Wide Pulldowns 90x6 140x6 180x6 200x6 Biceps Curl 25x6 35x6 45x6 55x12 *left arm significantly weaker Calf Raises 205x10 205x10 205x10 Band Pullaparts -3 sets of 10 Quote Link to comment Share on other sites More sharing options...
Forever Posted December 19, 2011 Share Posted December 19, 2011 Deadlift 135x5 225x5 315x2 405x2 475x2 515x1+1hitched rep. Left Side is acting up 425x3 425x3 425x3 425x3 425x3 425x3 *90sec rest between sets of 425 Circuit 3x8x225 Stiff Leg Deadlifts 3x8x205 Barbell Row 3x8x230 Cable Pulldowns 3x8x205 Goodmornings Wide Pulldowns 90x6 140x6 180x6 200x6 Biceps Curl 25x6 35x6 45x6 55x12 *left arm significantly weaker Calf Raises 205x10 205x10 205x10 Band Pullaparts -3 sets of 10 Nice all around workout here Quote Link to comment Share on other sites More sharing options...
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