dpc Posted August 26, 2013 Share Posted August 26, 2013 Works now! Looking strong man. Quote Link to comment Share on other sites More sharing options...
MattM Posted August 28, 2013 Author Share Posted August 28, 2013 Monday 8/26/13 Shoulder Warmup Bench Press 45x5 95x5 135x5 185x5 225x3 275x20 (Rep PR) Dumbbell Bench Press (weight per hand) 130x8 130x6 130x4 -chest was very tired before these sets Weighted Chinup BW+100 x 3 x 3 (Weight PR) Pullover w/plate loaded cable pulley 100x10x3 Dumbbell Curl (alternating) 50x12x3 Dumbbell Forearm Curl 50x25x3 Dumbbell Reverse Forearm Curl 35x10x3 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 28, 2013 Author Share Posted August 28, 2013 Tuesday 8/27/13 Hamstring Warmup Deep Squat (full squat) 45x5 95x5 135x5 185x5 225x3 315x3 405x12 (Rep PR) Yolk Carry 280 x 80ft 460 x 40ft 640 x 40ft 730 x 70ft in ~29 seconds -I couldn't finish the 80ft run again. I am attributing some of the sluggishness/fatigue I felt in my legs to the squats. Prowler Sprints 225 x 80ft x 3 Situps w/GHR BW x 8 x 3 -felt an onset of cramps so I took it easy Single Leg Calf Raise w/Farmers Handle 40x10x3 Single Leg Dorsiflexion BW x 10 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 29, 2013 Author Share Posted August 29, 2013 Thursday 8/29/13 Hamstring & Shoulder Warmup Log Clean & Press (one clean per set) 100x3 150x3 200x3 230x3 260x5 (Rep PR) -Thought I had 6 so I stopped. The video only shows five, so I am pissed off I didn't go on to six. Swiss Bar Overhead Press (strict) 32.5x5 122.5x5 172.5x10 172.5x6 -stopped due to an uncomfortable sensation in the front delt, jumped right to dumbbell lateral raise 25x12 Band Triceps Extension Blue x 10 x 3 Band Face-pull Red x 15 x 3 Band Pull-apart Red x 12 x 3 4-Way Neck Work -1 set to failure all directions Quote Link to comment Share on other sites More sharing options...
MattM Posted September 2, 2013 Author Share Posted September 2, 2013 Saturday 8/31/13 Hamstring Warmup Deadlift 135x5 225x5 315x5 405x3 495x1 545x6 (last rep did a huge hitch )(Rep PR) Farmers Walk (weight per hand) 40 x 80ft 150 x 40ft 240 x 40ft 330 x 65ft in ~18.5 seconds (Rep/Distance PR) Atlas Stones 230 x 1 @ 54in bar 230 x 1 @ 54in bar 230 x 1 @ 54in bar 310 x 2 misses @ 54in bar 310 x 1 @ 54in bar (Rep/Height PR) -this was a height pr for this weight stone Wide Grip Pull-up BW x 15 x 1 (Rep PR) BW x 7 x 1 BW x 6 x 1 Dumbbell Curls 25lbs 1 set to failure Quote Link to comment Share on other sites More sharing options...
MattM Posted September 2, 2013 Author Share Posted September 2, 2013 Monday 9/2/13 Speed Bench Press 45x5 135x5 185x5 225x3x8 Swiss Bar Bench Press 32.5x5 122.5x5 212.5x20x3 (Rep PR, Volume PR) One Arm Row w/plate loaded pulley (plate weight recorded only, rotating cable handle, strapless) 90x3 140x10 150x10 160x10 Arm Over Arm Prowler Pull 185 x 80ft in ~45 seconds 185 x 80ft in ~40 seconds (Speed PR) Dumbbell Forearm Curl 100x8 80x15 80x10 Dumbbell Reverse Forearm Curl 35x12x3 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 3, 2013 Author Share Posted September 3, 2013 Tuesday 9/3/13 Jogging/Walking Hamstring Warmup Speed Deep Squat 45x5 135x5 225x3 275x2x8 -did these barefoot Yolk Carry 190 x 80ft 280 x 40ft 370 x 40ft 460 x 80ft in 11 seconds 460 x 80ft in 9.9 seconds (Speed PR) -would like to get my footwork faster and my strides longer for this event Yolk Calf Raises 460x10 370x15x2 -yep, I used the yolk for the calves guys haha! Prowler Sprints 315 x 80ft x 2 Planks BW + 130lb girl x 30 seconds x 3 Dorsiflexion 130lb girl x 10 x 3 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted September 5, 2013 Share Posted September 5, 2013 Bench, log, deadlift, farmers PRs, oh my! Lots of other PRs too, keep it up. Quote Link to comment Share on other sites More sharing options...
MattM Posted September 9, 2013 Author Share Posted September 9, 2013 (edited) Bench, log, deadlift, farmers PRs, oh my! Lots of other PRs too, keep it up. Thanks Kelly! Thursday 9/5/13 Shoulder Warmup Hamstring Warmup Speed Log Cleans (one motion from floor to press) 100x3 150x3x8 (Volume PR for 'one motion') -these felt pretty comfortable Standing Dumbbell Strict Press 85x10x3 (Weight PR, Rep Pr, Volume PR) One Arm Triceps Band Extension Purple x 12 x 3 Dumbbell Bent Over Raise 20x15x3 Band Pull-apart Red x 15 x 3 Manual Neck Work (eccentric focus) All sides x 6 x 2 This was a pretty fun workout!! I am liking the log pressing Edited September 9, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted September 9, 2013 Author Share Posted September 9, 2013 (edited) Saturday 9/7/13 Jogging/Walking Hamstring Warmup Speed Deadlift 135x2 225x2 315x2x8 Farmers Walk (weight per hand) 40 x 40ft 180 x 80ft in 9.7 seconds 180 x 80ft in 7.9 seconds (Speed PR) Atlas Stones series 1 (warmup, one motion) 230 x 1 @ 42.5' platform (one motion) 230 x 1 @ 47.5' platform (one motion) 230 x 1 @ 52.5' platform (one motion Rep/Height PR) series 2 (warmup) 230 x 1 @ 57.5' platform 230 x 1 @ 62.5' platform series 3 (workout, timed) 230 x 1 @ 62.5' platform 280 x 1 @ 57.5' platform 310 x 1 @ 52.5' platform 340 x 1 @ 47.5' platform 360 x 1 @ 42.5' plaftorm done in succession in 1:56 (Speed PR) -this series was not a fast one, but working on not catching the lip on the last 3 stones, and learning to one motion to higher platforms should make the time much more respectable. I was very happy to complete the series before exhaustion though!! Chin-ups BW x 10 x 3 Dumbbell Curls (one set) 25 x failure Edited September 9, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted September 10, 2013 Author Share Posted September 10, 2013 Note: Thursday's press workout was a single motion 'Log Clean & Press' not just a clean. Quote Link to comment Share on other sites More sharing options...
MattM Posted September 10, 2013 Author Share Posted September 10, 2013 Monday 9/9/13 Shoulder Warmup Bench Press 45x5 135x5 225x5 275x3 315x1 330x5x5 (Volume PR) One Arm Row w/plate loaded cable pulley (plate weight recorded only, strapless) 160x10x3 (Volume PR) -good grip work Rope Pull-ups BW x 18 x 1 (Rep PR) BW x 15 x 1 (Volume PR) Dumbbell Curl 60x6x3 Dumbbell Forearm Curl 60x20x3 Dumbbell Reverse Forearm Curl 35x12x3 4-Way Neck all sides 12 reps for 3 sets Quote Link to comment Share on other sites More sharing options...
MattM Posted September 13, 2013 Author Share Posted September 13, 2013 (edited) Tuesday 9/10/13 Hamstring Warmup Deep Squat (full squat) 45x5 135x5 225x5 335x3 425x5x3 (Volume PR) Yolk Carry 190 x 40ft 280 x 40ft 460 x 40ft 640 x 80ft in 18.7 seconds 640 x 80ft in 18.5 seconds (Speed PR) -not happy with the times here. What shoes work best for yolk guys?? I was wearing chucks, and that made the pick easier but the walking times were within a second of my last attempts. Dumbbell Lunges (weight/hand) 60 x 21 (Rep PR) Yolk Hold 460 x 30 seconds 550 x 30 seconds 640 x 30 seconds Calf Raises /Yolk 350 x 15 x 3 Dorsiflexion 130 x 15 x 3 Edited September 13, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted September 13, 2013 Author Share Posted September 13, 2013 Thursday 9/12/13 Hamstring Warmup Shoulder Warmup Log Clean & Press 100x3 150x3 200x3 255x3x5 (Volume PR) CIRCUIT Rear Delt Raises 35x12x3 One Arm Band Triceps Extension Purple x 12 x 3 Band Pull-apart Purple x 6 x 3 4-Way Neck Work 3 sets of 12 reps all sides Quote Link to comment Share on other sites More sharing options...
carusom1 Posted September 13, 2013 Share Posted September 13, 2013 Matt A few guys wear chucks with mobiles but I would say to stay away from that as it can very hard on your feet and joints. Wear a tennis shoe that doesn't have too much give or a hiking shoe, like Merrel's. You're still making really good progress, don't worry too much about speed right now, just on getting stronger. You're already fast and atheletic, once you stabilize the weight the speed will come. Quote Link to comment Share on other sites More sharing options...
MattM Posted September 15, 2013 Author Share Posted September 15, 2013 Thanks Mike for the info! I'll keep pushing the weight up and look into those hiking shoes at sheels sometime when I'm off work this week Saturday No warmup (must have forgotten to while I was talking with James) Deadlift 135x3 225x3 315x3 405x3 455x1 515x5x3 (Volume PR) -should have added some more weight. Fairly easy reps. Farmers Hold 40 x 5s 130 x 5s 220 x 5s 275 x 30 seconds x 2 (Volume PR) -saving a lot for a max 40-60ft run attempt next week Atlas Stones 270 x miss x2 @ 62.5in 270 x 1 @ 62.5in (Weight/Height PR) 230 x 1 x 3 @ 62.5in -still working on getting the form down on those taller platforms. I am having to press out each one especially if I am fatigued. Chin-ups BW x 25 Neutral Grip Pull-ups BW x 12 Dumbbell Biceps Curl 25lbs 1 set to failure Quote Link to comment Share on other sites More sharing options...
MattM Posted September 17, 2013 Author Share Posted September 17, 2013 Monday 9/16/13 Shoulder Warmup Bench Press 45x5 95x5 135x5 185x5 225x3 275x3 315x3 365x1 395x1 (Weight PR) 405x1 (Weight PR) -I am very happy to announce that I have reached a 405 bench! A big starting goal of mine is achieved. Thanks Tmcox for the awesome spot! Banded Pushups BW+Green x 15 x 3 1 Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 17, 2013 Share Posted September 17, 2013 Big Day for MattM today! I just pretend to look like I know what I'm doing.... it helps to have a good trainer. 1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted September 17, 2013 Share Posted September 17, 2013 And he hits the 4-plate mark! Awesome milestone -- you're on a roll man. Quote Link to comment Share on other sites More sharing options...
MattM Posted September 18, 2013 Author Share Posted September 18, 2013 (edited) Tuesday 9/17/13 AM TRAINING Shoulder/Upper Back Warmup Weighted Chin-up BW x 1 BW+25 x1 BW+45 x 1 BW+100 x 1 BW+110 x 1 (Weight PR) BW+125 x 1 (Weight PR) http://www.youtube.com/watch?v=q7bAyoiepBE Arm Over Arm Prowler Pull 135 x 40ft 315 x 40ft in ~ 19.7 seconds (Rep/Distance PR, Speed PR) PM WORKOUT Hamstring Warmup Deep Squat (full squat) 45x3 95x3 135x3 225x3 315x3 405x1 455x1 505x1 (Weight PR) http://www.youtube.com/watch?v=61EkoNIaWkk Yolk Carry 190 x 40ft 280 x 40ft 460 x 40ft 640 x 40ft 820 x 25ft (Weight PR) -took about 22 seconds, pretty unsteady haha Edited September 18, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted September 23, 2013 Author Share Posted September 23, 2013 Thursday 9/19/13 Hamstring Warmup Shoulder Warmup Speed Log Clean & Press 100x1 150x1 200x1 230x1 265x1 clean only 180x1x10 Light Axle Pressing -3 to 4 sets of 5-20 reps Elbow Elevated External Rotation (rotator cuff work) 5x10 8x10 10x10 12x10 15x10 20x10 -prehab One Arm Supinated Band Triceps Extension Purple x 15 x 3 4-Way Neck -8 reps, 3 sets Quote Link to comment Share on other sites More sharing options...
MattM Posted September 23, 2013 Author Share Posted September 23, 2013 Saturday 9/21/13 Hamstring Warmup Speed Deadlift 135x2 225x2 325x2x8 Farmers Walk (weight per hand) 40 x 40ft 145 x 40ft 220 x 40ft 270 x 40ft 360 x 35ft (Technical Weight PR, Rep/Distance PR) -I have tried this weight a long while ago but did not log it Atlas Stones 230 x 1 x 3 @ 42.5in platform 360 x 1 x 3 @ 42.5in platform (Volume PR) 230 x 1 x 3 @ 62.5in platform -230 felt better, but I will be working on loading this weight to lower platforms and 'tossing' the weight more, or try shouldering. Set an easy volume pr as well after I scrapped plans to try the 420 this week. Perhaps in the next few weeks I will give that a shot. 10 dead-hang chin-ups SUPERSET Behind-the-Neck Pulldown (wide grip) w/plate loaded pulley 90x15x3 Band Pull-apart Purple x 8 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 24, 2013 Author Share Posted September 24, 2013 (edited) Monday 9/23/13 Shoulder Warmup Speed Bench Press 45x3 135x3 225x3x8 Arm-Over-Arm 185 x 80ft in ~34 seconds (Speed PR) 185 x 80ft in ~30 seconds (Speed PR) SUPERSET 1 Banded Push-ups Blue x 12 x 3 (Weight PR) One Arm Row w/plate loaded cable pulley 180x3x3 (Weight PR) SUPERSET 2 Incline Dumbbell Curl 40x10 50x10 60x6 Dumbbell Forearm Curl 80x10x3 Dumbbell Reverse Forearm Curl 40x10x3 4-Way Neck (manual resistance) 3 sets of 12 reps each side LATER IN THE DAY 20 neutral grip pull-ups 50 push-ups -not very hard, just trying to encourage a client to exercise Edited September 24, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted September 25, 2013 Author Share Posted September 25, 2013 Tuesday 9/24/13 Hamstring Warmup Shoulder Warmup Speed Full Squat 45x5 135x5 225x3 255x2x8 Speed Yoke Carry 190 x 40ft 280 x 40ft 370 x 40ft -add belt 460 x 80ft in ~9.4 seconds (Speed PR) 460 x 80ft in ~9.21 seconds (Speed PR) -felt fast today https://www.youtube.com/edit?ns=1&video_id=4b__rSGYjwU&o=U Yoke Hold (beltless) 460 x 30 seconds 550 x 30 seconds 690 x 30 seconds (Weight PR) CIRCUIT Prowler Sprints 225 x 80ft x 3 Yoke Calf Raises 370x20x3 Seated Calf Raises 390x12x3 Dorsiflexion 150x8x3 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 27, 2013 Author Share Posted September 27, 2013 Thursday 9/26/13 Shoulder Warmup Hamstring Warmup Log Clean & Press (one clean per set) 100x3 140x3 180x3 220x1 260x1 300xmiss 260x3 260x5 (Volume PR) -lost my air under the 300, and scrapped another attempt get more work in. I could use all the pointers you guys could give to help me keep tight after the clean (which was a little sloppy). The press isn't the problem as I have hit this weight and more out of the rack, but combining the two is tedious... https://www.youtube.com/watch?v=sbUZATRFizI Light Axle Work -trying to find where I would like to grip the thing Band Overhead Triceps Extension Blue x 6 x 3 4-Way Neck (all sides) Manual Resistance x 10 x 3 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.