Matt Brouse Posted November 11, 2006 Share Posted November 11, 2006 (edited) I will post my training here. Format note: Weight X Reps x Sets or Weight x Reps. As I start this log I am going into my second "microcycle" in my cycle directed at Iowa's Strongest Man. I will post the first "microcycle" as a reference point to where I am at and where I want to be. Also, I have a gallery by the same name. I have been keeping a PR log on GM as well. I may post this log on Marunde's forums as well. I'm all over. I look forward to and appreciate your input. Back to Business: Iowa's Strongest Man, October 12th - March 31 Cycle Goals: 1 Surpass weight room numbers from high school 2 Place higher than 5th 3 Comfort with stones/loading 4 Get Hooge and lean, Bodyweight of 250lbs. 5 Reestablish Flexibility Routine 6 Get back Oly technique Cycle Objectives (weightroom numbers): 1 Squat 475x1 2 Deadlift 500x1 3 Power Clean 300x1 4 Snatch 225x1 5 Front Squat 350x1 6 Jerk 300x1 7 Bench Press 315x1 8 Push Press 275x1 9 Press 215x1 10 Push Press Behind Neck 300x1 11 Push Jerk Behind Neck 315x1 *Probably more of both goals and objectives but, ah well... Split 1: Build Volume, Strength and Mass, October 23rd - November 12th Week 1: Day 1: Monday, October 23rd Safety Squat Bar 10x3 (~60-90 seconds) 45x3, 155x3, 245x3, 295x3, 315x3, 335x3, 245x5 Peterson Step-ups 4x10 @ BW * * * * Glute-Ham Raises 2x10 @ BW * * Rows, Abs * * Day 2: Wednesday October 25th Press work to 3RM – 185lbs Incline DB Press 65x8, 70x8, 70x8 Shoulder work Day 3: Thursday October 26th Deadlift 5x5 up to 365 Glute-Ham Raise 2x10 @ BW * * Day 4: Friday October 27th Push Press 10x3 @225(88%), Belt at 5 sets Dips 1x8 @ BW, 2x8 @ BW+25 Tricep Pushdowns 3x10, whole stack ~200 (lame) Arm Work: Seated DB Curls 45x8, 45x8, 50x8 DB Hammer Curls 65x8, 70x5 Day 5: Saturday October 28th - Events Carry Medley, Farmer's Walks 150's x160 feet x 2 (fast) Grip Rolling Thunder - worked to 160 left, 180 right, light sledge work (8lbs.), Vbar - worked to 315 left, 325 right Week 2: Day 1: Monday October 30th - Bodyweight 239 Squat 8x3 @ 80% - 365, "8 is enough" Peterson Step-ups 3x10 @ BW * * * Glute-Ham Raises 2x10 @ BW * * Flexibility Stuff Day 2: Tuesday October 31st - Bodyweight 235 Press - worked to 165x5x2 Bent Rows 135x5, 185x5x3 Bench Press 135x5, 185x5, 225x5, 245x5 DB Rows 65x8, 75x8 DB Bench Press 70x8, 80x8, 90x8 Seated Curls 40x8, 45x8x2 Day 3, 4 and 5 - Moving to new apartment Day 6: Sunday November 5th - Grip - Bodyweight 234 Trainerx8, #1x8, SMx5 doubles (right), #2x5 doubles (left Week 3: Day 1: Monday November 6th - Bodyweight 234 Squat - work to 3RM, 45x10x2, 135x5, 225x3, 315x3, 405x3, 425x3 Step-ups 1x10 @ BW+45lbs, 1x10 @ BW+135 Glute-Ham Raises 1x10 @ BW, 1x10 @ BW+25 Bar Twists, Med Ball Twists Pinching 35's for 5-6 sinlges Day 2: Tuesday November 7th - Bodyweight 235 Max Split - Jerk 275x1, 285x0x2 Press 155x5x5 DB Bench Press 70x8, 80x8, 100x6 Bent Rows Day 3/4: Friday November 11th - Bodyweight 239 Push Press 135x3, 185x3, 225x3x3 Clean and Split Jerk 225x1x3 Clean and Squat Jerk (shallow) 225x1 Front Squat 135x5, 225x3, 275x3, 315x1 Med Ball Twists Edited November 11, 2006 by Matt Brouse Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted November 12, 2006 Author Share Posted November 12, 2006 (edited) Day 5: Saturday November 12th - Events - Bodyweight 235 Farmer's Walks 140sx100, 150'sx100, 220'sx100 - emphasis was speed here, 220s in like 12.5 seconds PDA Inch DB Replica Press - worked to 131, then dropped it on my big toe Log Jerk (technique work) 190x5 split, 190x5 squat, 230x3 squat Vbar - Singles 225, 270x4, 315x2®, 270x2 (hold 3seconds) Hub - Double 45sx2, 45x2(both) Pinch 25's two finger lifts Some sledge levers, etc. EDIT: Week 3 (above), Day 2A, Wednesday November 8th Some power clean, power snatch, clean, snatch technique work Worked on cleaning with Appollon's Axle, got up around 280-300 and started failing miserably AA Deadlift worked to 355 with the hitch of all hitchs, got it past the knee nicely though... *Back is a little beat up, might take a week or two to back off. We'll see... Edited November 12, 2006 by Matt Brouse Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted November 12, 2006 Author Share Posted November 12, 2006 Sunday November 12th Grip - Bodyweight 237 1 quarter deck tear...miserable and weak HHII - Front levers, rear levers up to 15lbs., Pro/Sup levers 10lbs. ~3-5 reps each, been awhile Dexterity balls for about 5 minutes, all movements Gotta start hitting grip stuff seriously again, been slacking for a few months Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 13, 2006 Share Posted November 13, 2006 Day 5: Saturday November 12th - Events - Bodyweight 235Farmer's Walks 140sx100, 150'sx100, 220'sx100 - emphasis was speed here, 220s in like 12.5 seconds PDA Inch DB Replica Press - worked to 131, then dropped it on my big toe Log Jerk (technique work) 190x5 split, 190x5 squat, 230x3 squat Vbar - Singles 225, 270x4, 315x2®, 270x2 (hold 3seconds) Hub - Double 45sx2, 45x2(both) Pinch 25's two finger lifts Some sledge levers, etc. EDIT: Week 3 (above), Day 2A, Wednesday November 8th Some power clean, power snatch, clean, snatch technique work Worked on cleaning with Appollon's Axle, got up around 280-300 and started failing miserably AA Deadlift worked to 355 with the hitch of all hitchs, got it past the knee nicely though... DO *Back is a little beat up, might take a week or two to back off. We'll see... another set of FW at 240 keep up with the log, it will be nice to see the progress made Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted November 13, 2006 Author Share Posted November 13, 2006 Oh Yeah! Good call mike... Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted November 14, 2006 Author Share Posted November 14, 2006 *Yeah the back is killing it right now...backing off a bit, then gonna come back and address the torso weakness and my recent lack of flexibility training. Monday November 13th - Bodyweight 240 Rotator cuff work Bench Press 45x10x2, 135x5, 185x5, 225x5, 245x5, 255x5 Seated DB Press 40x8, 50x8, 60x8, 70x8 Close Grip Bench worked to 225 for 5 easy ones Some heavy curls, some 45lb bumper plate flips, etc. Stretch Some step ups and stuff tomorrow to keep the legs up...this sucks Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted November 18, 2006 Author Share Posted November 18, 2006 Wednesday November 15th Bodyweight 237 Peterson Step-ups 2x10@BW, 1x10@BW+5 Step Ups 1x10@BW+50 Planks 2x30 seconds Lots of Curls, I mean LOTS! Zottmans, Alternating DB's, Preachers witha bar, with DB, Iso holds, etc...was fun...and lame...heh Flexibility Friday November 17th Bodyweight 242 Snatch and/or Overhead Squat 45x10, 95x5, 135x5, 155x3, 175x1, 185x1, 195x1, 205x1 Clean High Pulls 185x3x5 sets Grip Hub Lift - 45x6 each hand, 35x3 each hand Pinch - 35sx5 continuous Flexibility Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted November 24, 2006 Author Share Posted November 24, 2006 (edited) Saturday November 18th - Bodyweight ~245 Press Medley, some other stuff... Wednesday November 22nd - bodyweight 248 Log misery 245 x some miserable misses....LOG DISCREPANCY?!?!? Keg Press(sand) 200x3, 200x1 (even grip) http://media.putfile.com/Keg200evengrip A crap load of grip stuff as I was Video taping: Goerner Brick lifts, other brick lifts, cynderblock pinches 1st Attempt at the "Valley High Stone" - got it to my lap A few gripper closes, some sledge levering and winding um... Edited November 24, 2006 by Matt Brouse Quote Link to comment Share on other sites More sharing options...
sixlitre Posted November 24, 2006 Share Posted November 24, 2006 Lookin good Matt. Looks like the weather is nice too. When are you coming back, and what are you bringing with? Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted November 25, 2006 Author Share Posted November 25, 2006 Be back Sunday 25th. Not bringing much, Oly Collar for loadig pin pulls, 2 and 3 board press implements that I made last night, um... Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted November 25, 2006 Author Share Posted November 25, 2006 Just dicking around in Ma's basement with my lil' bro worked to to 300 for a 3 board press then benched 300 Yeah Quote Link to comment Share on other sites More sharing options...
sixlitre Posted November 26, 2006 Share Posted November 26, 2006 Just dicking around in Ma's basement with my lil' broworked to to 300 for a 3 board press then benched 300 Yeah Right on Matt, you'll be out of the training wheels soon . I wish I was there again too, maybe if we started training it again, oh well. Anyways, I thought you were going to bring back the 3" bar. See ya when you get back. Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted November 29, 2006 Author Share Posted November 29, 2006 Tuesday 11-28-06 Bodyweight 245lbs. Stupid school, stupid classes, stupid...tight schedule this week and prolly for next two or three...we'll see. Squat 135x5, 225x5, 315x5, 365x5, 405x1, 425x1, 450x1 - No belt, so these are PR's I guess Bench Press (yay :FF: ) 45x10, 135x5, 205x5, 225x5, 275x3, 300x1 GHR BW+25x5, BWx8 DB OHPress 2x8 @ 50, 65 BB Wrist Curls 135x5, 185x2 Study. Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted November 30, 2006 Share Posted November 30, 2006 Tuesday 11-28-06 Bodyweight 245lbs.Stupid school, stupid classes, stupid...tight schedule this week and prolly for next two or three...we'll see. Squat 135x5, 225x5, 315x5, 365x5, 405x1, 425x1, 450x1 - No belt, so these are PR's I guess Bench Press (yay :FF: ) 45x10, 135x5, 205x5, 225x5, 275x3, 300x1 GHR BW+25x5, BWx8 DB OHPress 2x8 @ 50, 65 BB Wrist Curls 135x5, 185x2 Study. nice work on that PR! Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted December 2, 2006 Author Share Posted December 2, 2006 December 2nd (the day I should be going to the Hatebreed show, damnit!) - Events Chain Yoke (first time) - kept it light, worked to 415x80 or 100 feet, then some speed sets, like 5 or 6 sets overall. Farmers Walk - worked to 255's x 120ish, tough implements - 30 second hold, wanna get a minute with this weight. Stone Carry/Duck Walk/sled push medley - fun and fast and puke The duck walk is by far the stupidest event in strongman. Its ridiculous and you look ridiculous doing it. As the semester closes and the "holidays" near life seems to interupt training but we plug along... Quote Link to comment Share on other sites More sharing options...
sixlitre Posted December 4, 2006 Share Posted December 4, 2006 December 2nd (the day I should be going to the Hatebreed show, damnit!) - EventsChain Yoke (first time) - kept it light, worked to 415x80 or 100 feet, then some speed sets, like 5 or 6 sets overall. Farmers Walk - worked to 255's x 120ish, tough implements - 30 second hold, wanna get a minute with this weight. Stone Carry/Duck Walk/sled push medley - fun and fast and puke The duck walk is by far the stupidest event in strongman. Its ridiculous and you look ridiculous doing it. As the semester closes and the "holidays" near life seems to interupt training but we plug along... Am I sensing a little hostility here Matt? Where was the Hatebreed show? Damn, I missed Kill Switch Engage on my Bday too (26th Nov in Fargo). Anyways, good job this Sat., considering very little food and brainfry. Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted December 7, 2006 Author Share Posted December 7, 2006 (edited) Thanks Dave. Hatebreed never made the show at the Venue with Killswitch last weekend, got snowed in Canada, thankfully I never bought the tickets... Wednesday December 6th Power Clean 135x5x3, 185x3x2, 225x3x2, 275x1 Deadlift 315x5x2, 405x1, 405x1, 315x3 Front Squat 225x3, 275x3 Side Bends 55x10, 70x10, 80x5 Sit Ups, Pull Ups Peterson Step ups x 10 Step Ups BWx5, BW+95x5 Hopefully I can get some kind of rhythm going through finals before I get my teeth yanked...the recent cycle plans have been clusterf----d Edited December 7, 2006 by Matt Brouse Quote Link to comment Share on other sites More sharing options...
sixlitre Posted December 7, 2006 Share Posted December 7, 2006 Teeth yanked? You too? Darin just had that done over Thanksgiving break. Anyways, are you coming over on Sat? If so, see ya there. I hear ya on the finals, I have one today, one tomorrow, one Monday, one Tuesday,... Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted December 7, 2006 Author Share Posted December 7, 2006 Yeah, I should be there. Teeth pulling is great way to start the new year, eh? Quote Link to comment Share on other sites More sharing options...
sixlitre Posted December 7, 2006 Share Posted December 7, 2006 Yeah, I should be there. Teeth pulling is great way to start the new year, eh? Better you than me Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted December 8, 2006 Author Share Posted December 8, 2006 (edited) Thursday December 7th, A Day Which Will Live In Infamy - A Day to kick ars and take names Press - 135x5, 185x1, 135x5, 205x1, 135x5, 225x0, 135x10 - A disgustingly weak PR, but... Push Jerk Behind Neck - 225x3, 250x1, 275x1, 285x1, 300x1, 315x1, 325x0 - Lifetime stuff here... Seated DB Press 60x10, 70x8, 80x5 Dips BWx8, BW+25x8 A bunch of curls, some pull ups and push ups The push jerk was a goal of mine for march. Edited December 8, 2006 by Matt Brouse Quote Link to comment Share on other sites More sharing options...
JoeGrip Posted December 8, 2006 Share Posted December 8, 2006 Thursday December 7th, A Day Which Will Live In Infamy - A Day to kick ars and take namesPress - 135x5, 185x1, 135x5, 205x1, 135x5, 225x0, 135x10 - A disgustingly weak PR, but... Push Jerk Behind Neck - 225x3, 250x1, 275x1, 285x1, 300x1, 315x1, 325x0 - Lifetime stuff here... Seated DB Press 60x10, 70x8, 80x5 Dips BWx8, BW+25x8 A bunch of curls, some pull ups and push ups The push jerk was a goal of mine for march. GOOD GOD! 315 behind the neck jerk! Good golly miss molly! Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted December 8, 2006 Author Share Posted December 8, 2006 Thanks dude, that's the first time anything 300 or over has felt realistic. 300 felt light, I should have started higher. I'm still pumped. Quote Link to comment Share on other sites More sharing options...
sixlitre Posted December 8, 2006 Share Posted December 8, 2006 Watch out Mikey ten sausages, bannana hands is coming! Good job Matt, that is some impressive work. Quote Link to comment Share on other sites More sharing options...
unseenbeat Posted December 8, 2006 Share Posted December 8, 2006 The push jerk was a goal of mine for march. Not anymore. On to 335! Quote Link to comment Share on other sites More sharing options...
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