MattM Posted May 11, 2013 Author Share Posted May 11, 2013 Friday 5/10/13 Hamstring Warmup (leg swings, RDL, Hamstring Catches) 18' Rack Pull 135x3 225x3 315x3 405x3 495x3 585x1 675x1 (Weight PR) SUPERSET One Arm Cable Row (cable plate weight loadable, strapless) 90x8x1 140x8x1 160x8x1 (Rep PR) Stiff Leg Deadlift (no belt) 205x8x3 SUPERSET Barbell Shrug (strict, strapless, double overhand) 350x10x3 Band Situps On GHR Purple Medium x 10 x 3 Barbell Biceps Curls 45lb bar to failure Another good work day. Diet on par, less time between lifts felt good. Quote Link to comment Share on other sites More sharing options...
MattM Posted May 14, 2013 Author Share Posted May 14, 2013 Saturday 5/11/13 4-Way Neck -manual resistance 3 sets of 5 reps Standing Calf Raises BWx100x2 Seated Calf Raise w/DBs 100x100x1 Toe Raise BWx100x2 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 14, 2013 Author Share Posted May 14, 2013 Monday 5/13/13 Chain Overhead Strict Press (+~100lbs chain weight at top, bar weight recorded only) 45x5 95x3 135x1 155x7 (Rep PR) Barbell Front Raise (strict, to overhead) 85x6x3 Barbell Upright Row 135x6x3 Band Pullapart Purple x 6 x 3 Pushdown w/bar attachment 100x10x2 Pushdown w/rope attachment 60x10x2 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 15, 2013 Share Posted May 15, 2013 Matthew- You should compete in strongman this summer! It's a good time, and will elevate your training. Quote Link to comment Share on other sites More sharing options...
MattM Posted May 17, 2013 Author Share Posted May 17, 2013 I'll look for anything in late summer, I wouldn't mind something new! Hope all is well Mike! Safety Bar Box Squat 70x3 160x3 250x3 340x3 430x1x5 (Volume PR, Weight PR) SSB Split Squat 160x6x3 CIRCUIT Band GHR Purple x 8 x 3 Hanging Leg Raise BW x 12 x 3 One Leg Standing Calf Raise 50 x 10 x 3 Dorsiflexion 45 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 18, 2013 Author Share Posted May 18, 2013 Friday 3/17/13 Shoulder Warmup Dynamic Narrow Grip Bench Press 45x3 135x3 185x3x8 Incline Swiss Bar Press 212.5x10x3 (Volume PR) Weighted Chin-up (chin to bar) 50x10x3 (Volume PR) CIRCUIT Pullover w/plate loadable cable stack 80x15x3 Chest Flye 35x15x3 Rear Delt Raise 25x15x3 Dumbbell Curls 50x10 50x8 50x6 Quote Link to comment Share on other sites More sharing options...
dpc Posted May 20, 2013 Share Posted May 20, 2013 I agree with Caruso! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 20, 2013 Author Share Posted May 20, 2013 Haha thanks Dylan! Saturday 5/18/13 COC Trainer 3 sets to failure Gripper 3 sets to failure 4 hour walk Quote Link to comment Share on other sites More sharing options...
jwdeff Posted May 21, 2013 Share Posted May 21, 2013 August 10 in Manitoba: http://strongmanitoba.yuku.com/topic/1836/Winkler-Harvest-Festival-Strongman-2013 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 21, 2013 Author Share Posted May 21, 2013 (edited) Thanks James, I'll look at the link. This is what we talked about sunday right? Monday 5/20/13 Speed 18 Rack Pull (15-20 sec rst) 350x1x8 CIRCUIT Band Pullthrough (1 sec squeeze) Green x 12 x 3 Chinups BWx21,13,12 (Rep PR, Volume PR) Plank 1.5 min x 3 Farmers Handle Shrugs 220 x 10 x 3 Dumbbell Curls 25lbs to failure Edited May 21, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted May 23, 2013 Author Share Posted May 23, 2013 Wednesday 5/22/13 Shoulder Warmup Is, Ts, Ys PVC Pipe Stretch Jump Rope Overhead Squats Foam Rolling Chained Barbell Overhead Press (~100lbs chain weight at top, bar weight recorded only) 45x5 95x3 135x1 185x1 (Weight PR) One Arm DB Overhead Press 75x6 90x6 105x14R, 13L (lefty was unsteady) Upright Row w/Chained Barbell (bar weight recorded only, idk how much chain weight) 80x10x3 Band Pullapart Red x 12 x 3 Manual 4-Way Neck -3 sets of 12 all sides Band Triceps Extension (palms down grip) Black + Green x 15 x 2 Band Triceps Extension (neutral grip) Green x 12 x 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 27, 2013 Author Share Posted May 27, 2013 Friday 5/25/13 Hamstring Warmup Cambered Bar Box Squat 110x5 200x5 290x3 380x11 (Rep PR) Safety Squat Bar Stationary Lunges (reps/leg) 210x6x3 Banded Situps on GHR Purple x 10 x 3 Side Bends 130x15x2 Banded Unilateral Calf Raises Green x 10 x 3 Dorsiflexion 12 reps for 3 sets Sunday 5/26/13 Gripper Closes -Trainer for 85 L&R (Rep PR) -Trainer x 20 x 2 -3 sets of 30 seconds continuous closes Manual 4-Way Neck 12 reps for 3 sets all sides Quote Link to comment Share on other sites More sharing options...
MattM Posted May 28, 2013 Author Share Posted May 28, 2013 Monday 5/27/13 Shoulder Warmup Floor Press 135x3 225x3 315x4 -stopped due to shoulder pain Gymnastic Ring Dips BWx25 BWx20 BWx15 BWx10x4 Weighted Chinups 50x8x3 One Arm Chest Supported Band Row Purple x 12 x 3 Pullovers w/plate loaded cable pulley 90x12x3 Barbell Curls 115x12x3 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 30, 2013 Author Share Posted May 30, 2013 (edited) Wednesday 5/29/13Hamstring WarmupSumo Deadlift (stop & go)135x5225x5315x3405x3500x8 (Rep PR)Form on the last few reps was pretty dirty. This is a very uncomfortable position for me, and hopefully a few weeks with this style will work to improve my form on actual deadlifts. I should mention that 500x8 is NOT a conventional deadlift pr by a long shot.SUPERSETGHRBW x 10 x 3Planks45 x 30s x 3Pullups (wide, palms forward)BW x 10 x 3One Arm Row w/plate loaded pulley system (strapless, plate weight only recorded)130x12x1 (Rep PR)110x12x2Farmers Handle Shrugs (strapless, weight per hand)130x20x3Barbell Curlsone set with bar to failure Edited May 30, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
strongman1 Posted May 31, 2013 Share Posted May 31, 2013 Wednesday 5/29/13 Sumo Deadlift (stop & go) 135x5 225x5 315x3 405x3 500x8 (Rep PR) Form on the last few reps was pretty dirty. This is a very uncomfortable position for me, and hopefully a few weeks with this style will work to improve my form on actual deadlifts. I should mention that 500x8 is NOT a conventional deadlift pr by a long shot. In my opinion, if your back rounds over during a tough deadlift, you're going to hitch it. I don't think it's easily fixed. What would work is to keep your back very flat, which will make the start of the pull harder. At least until you get used to the new form. Which means you may need to drop the weight for a while. Maybe it's a good time for that since you're mixing it up with sumo anyway. Quote Link to comment Share on other sites More sharing options...
MattM Posted June 3, 2013 Author Share Posted June 3, 2013 Thanks Kelly! I could always use some form work! Friday 5/31/13 Cambered Bar Overhead Strict Press 70x5 110x5 160x9 -balance was a huge issue, I almost hit my face with the bar several times Front Dumbbell Raise 30x6, 20x6, 10x6 Dumbbell Side Raise 30x10, 20x10, 10x10 Dumbbell Bent Over Raise 25x10, 15x10, 5x10 Overhead Band Extensions Green+Black x 10 x 3 Seated Band Calf Raises 2Green+Blue x 12 x 3 Standing Band Calf Raise Green x 12 x 3 Reverse Calf Raise BW x 12 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 3, 2013 Author Share Posted June 3, 2013 Monday 6/3/13 Hamstring Warmup Cambered Bar Box Squat 20x3 110x3 200x3 290x3 380x1 470x1 (Weight PR) Prowler Sled 315 x 80ft x 3 Plank BW x 1min x 3 Band Side Rotations Red x 15 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 6, 2013 Author Share Posted June 6, 2013 Wednesday 6/5/13 Shoulder Warmup Floor Press 45x20 135x10 185x5 225x3 295x5x3 (Volume PR) -Shoulder acts up on this lift a ton, so I will not be doing it again for a while Pushups BW+130lbs x 12 BW+130lbs x 8 x 2 -haven't tried this before, felt pretty good though Chinups (goal was 50 total) BW x 23 x 1 (Rep PR) BW x 14 BW x 13 Pullover w/plate loaded pulley 90x15x3 EZ Bar Curls 110x10x2 110x12 -better than last attempt Band Neck Work Front w/purple x 8 x 3 Back w/purple x 12 x 3 Gripper Work Trainer x 100 x 1 (Rep PR) Trainer x 25 x 2 (Volume PR) Commercial Gripper x 40 seconds x 3 (Volume PR) Quote Link to comment Share on other sites More sharing options...
carusom1 Posted June 6, 2013 Share Posted June 6, 2013 Looking strong overall! Keep it up. Quote Link to comment Share on other sites More sharing options...
MattM Posted June 8, 2013 Author Share Posted June 8, 2013 Thanks Mike, much appreciated! Friday 6/7/13 I was pretty sore for this workout, as I had been in a mosh pit all night from the Lamb of God show here in fargo Sumo Deadlift 135x5 225x5 315x3 405x3 500x3x3 (Volume PR) -reps were clean Hanging Leg Raise BWx12x3 Reverse Hyper (strict, 2,1,4 tempo) 50x10x3 Farmers Handle Shrugs (strict, weight per hand) 130x25x5 (Volume PR) Rope Chinups BWx11, 5 -the set of 11 ties a Rep PR EZ Bar Curls 45lbs for reps Quote Link to comment Share on other sites More sharing options...
MattM Posted June 11, 2013 Author Share Posted June 11, 2013 Sunday 6/9/13 30 min walk Single Leg Calf Raise BWx15x3 Single Leg Dorsiflexion BWx15x3 Standing Calf Raise BW x 60sec x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 11, 2013 Author Share Posted June 11, 2013 Monday 6/10/13 Cambered Bar Overhead Strict Press 20x10 70x5 110x5 160x13 (Rep PR) -a little less shaky this time around, but still hard to control the bar CIRCUIT Reverse Grip Triceps Pushdown 47.5x12x3 Band Lateral Raises Blue x 12 x 3 Band Pull Aparts Red x 12 x 3 4-Way Neck w/Band Red x 12 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 14, 2013 Author Share Posted June 14, 2013 (edited) Wednesday 6/12/13 All exercises except Prowler pushes were supersets with a set of dynamic squats Dynamic Barbell Squat 45x5 135x5 225x5 300x2x8 Band Situps on GHR Purple x 10 x 3 Side Bends 150x15x3 (Rep PR) Seated Band Calf Raise Blue+2Green x 15 x 3 Dynamic Prowler Push 315x80ft 225x80ft 135x80ft Workout took 45 minutes from setup to cleanup. PR for efficiency haha Edited June 14, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted June 14, 2013 Author Share Posted June 14, 2013 Thursday 6/13/13 Shoulder Stretch Circuit Dynamic Bench Press 45x10 135x10 205x3x15 (Volume PR) Wide Grip Pullups (20 sets of 5 reps, all between sets of dynamic bench and fly/facepull supersets) BWx5x20 (Volume PR) SUPERSET DB Chest Fly 30x15x3 Plate Loaded Cable Face Pulls 50x20x3 DB Hammer Curls 50x8x3 I had a ton of fun this workout. No stress at all to go heavy, just to get some speed work in, burn some calories and do whatever else I wanted. Quote Link to comment Share on other sites More sharing options...
MattM Posted June 19, 2013 Author Share Posted June 19, 2013 Monday 6/17/13 Hamstring Warmup Deadlift 135x5 225x5 315x3x15 (Volume PR) Chinups BWx5x20 (between all sets) Situps On GHR BWx20x3 Grippper Trainer x 105 x 1 Trainer x slow reps x 1 Commercial Gripper - 1 set of continuous closes for 55 seconds Single Leg Band Calf Raises Green x 10 x 3 Dorsiflexion w/plate 55x15x3 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.