MattM Posted September 28, 2013 Author Share Posted September 28, 2013 Saturday 9/28/13 Hamstring Warmup Deadlift 135x3 225x3 315x5 405x3 495x3 585x1 645x1-hitch (Weight PR) Sandbag over Bar 215 x miss,miss,1 @ ~70" 215x1,miss,1,miss,1,miss @ ~64" -trying higher loading platforms CIRCUIT 1 BTN Pulldown 110x15x3 Band Pullapart & Hold Purple x 8 x 3 w/holds from 5-10 seconds Dumbbell Curls 25 for 3 sets as many reps as possible One Arm Hangs 1 set of 20 seconds each hand Quote Link to comment Share on other sites More sharing options...
MattM Posted October 1, 2013 Author Share Posted October 1, 2013 Monday 9/30/13 Shoulder Warmup Banded Speed Bench Press (Band resistance added ~40lbs at top, used purple bands) 45+Bands x 5 95+Bands x 5 135+Bands x 3 195+Bands x 3 245+Bands x 3 290+Bands x 3 x 8 SUPERSET W/BENCH Weighted Chin-up BW+25 x 3 x 3 Band Pull-apart w/Hold Purple x 10 x 3 4-Way Neck Manual Resistance x 10 x 3 SUPERSET Dumbbell Chest Fly (stretch) 30x10x3 Triceps Pushdown w/plate loaded cable pulley 90x10x3 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 4, 2013 Author Share Posted October 4, 2013 Tuesday 10/1/13 Hamstring Warmup Banded Speed Squats (~100lbs band tension at top, used purple bands, no belt) 45+Bands x 5 95+Bands x 5 135+Bands x 5 195+Bands x 2 245+Bands x 2 305+Bands x 2 x 8 Yoke Holds (no belt) 450 x 30 seconds 540 x 30 seconds 700 x 30 seconds (Weight PR) Dumbbell Stationary Lunges 60 x 5/leg x 3 Band Sit-ups w/GHR Green x 6, BW x 4 Purple x 10 Red x 10 Single Leg Calf Raises w/DB 50 x 10/leg x 3 Dorsiflexion 145x10x3 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 5, 2013 Author Share Posted October 5, 2013 Thursday 10/3/13 Shoulder Warmup Log Clean & Press 90x3 140x3 180x3 220x3 240x3x8 (Volume PR) CIRCUIT Band Overhead Triceps Extension Blue x 10 x 3 Elbow Elevated Internal Rotation w/Band Red x 10 x 3 Dumbbell External Rotation 15 x 10 x 3 Band Internal Rotation Red x 10 x 3 Elbow Elevated Dumbbell External Rotation 15x10x3 Dumbbell Forearm Curl 80x10x3 Reverse Dumbbell Forearm Curl 40x10x3 4-Way Neck Manual Resistance x 10 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 6, 2013 Author Share Posted October 6, 2013 Saturday 10/5/13 Hamstring Warmup Banded Speed Deadlift (~265lbs band tension at top, purple bands, no belt) 45+Bands x 5 95+Bands x 5 135+Bands x 2 185+Bands x 2 225+Bands x 2 x 8 -working on form and keeping the upper back tighter Scapular 18" Rack Pull (upper back stays contracted throughout set, no belt) 225x10x3 Farmers Hold w/Shrug Superset (weight per hand, no belt) 220 x 60 seconds (Rep/Time PR) -add straps 220x10 Band Pull-apart Purple x 10+Hold x 3 Log Row 180x10x3 Log Curl 90x10x3 Seated Single Leg Calf Raise w/bands Yellow x 16 x 1 -I am giving the new program design a test run. I will push the assistance work a little more after I see how I recover. Quote Link to comment Share on other sites More sharing options...
MattM Posted October 8, 2013 Author Share Posted October 8, 2013 Monday 10/7/13 Shoulder Warmup Banded Speed Bench Press (~70lbs band tension at top, purple bands) 45+Bands x 5 135+Bands x 3 185+Bands x 3 225+Bands x 3 275+Bands x 3 x 8 CIRCUIT 6 Chin-ups + 6 Wide Grip Pull-ups 6 Wide Grip Pull-ups + 6 Neutral Grip Pull-ups 6 Chin-ups + 6 Neutral Grip Pull-ups Dumbbell Chest Flye 30x10x3 Triceps Pushdown 100x10x3 Rear Delt Raise 25x10x3 4-Way Neck Manual Resistance x 10 x 3 -Felt a small tear in the left biceps. Not a big problem but will require a little compression and ice Quote Link to comment Share on other sites More sharing options...
MattM Posted October 8, 2013 Author Share Posted October 8, 2013 Tuesday 10/8/13 2.25 hrs cardio 1 minute cooldown Quote Link to comment Share on other sites More sharing options...
strongman1 Posted October 10, 2013 Share Posted October 10, 2013 What were you doing when you felt the biceps tear? Quote Link to comment Share on other sites More sharing options...
MattM Posted October 11, 2013 Author Share Posted October 11, 2013 What were you doing when you felt the biceps tear? I was doing my third set of pull-ups while in a neutral grip I felt the muscle give a little bit. I am still a little sore there now, but I really took care of it well. I guess the 'ceps aren't immune to wear and tear after all Wednesday 10/9/13 Hamstring Warmup Banded Speed Full Squat (~100lbs band tension at top, beltless) 45+Bands x 2 95+Bands x 2 135+Bands x 2 185+Bands x 2 225+Bands x 2 280+Bands x 2 x 8 -All squats for now have been ATG, sometimes I have forgotten to note that Yoke Hold 370 x 30 seconds 550 x 30 seconds 710 x 30 seconds (Weight PR) -Going for small jumps up on this exercise. Much more in the tank, but I am focusing on eliminating any sway in the yoke and on breathing technique. CIRCUIT Barbell Stationary Lunges 135 x 5 x 3 Reverse Hyper (strict, no swing) 70 x 10 x 3 Banded Sit-ups on GHR Purple x 10 x 3 Single Leg Calf Raise 50 x 10 x 3 Dorsiflexion w/Plate 100 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 14, 2013 Author Share Posted October 14, 2013 Friday 10/11/13 Hamstring Warmup Shoulder Warmup Speed Log Clean & Press (No belt, one clean per set) 90x3 140x3 180x3 225x3x8 CIRCUIT Overhead Triceps Extension w/Band Blue x 10 x 3 Dumbbell Elbow Elevated External Rotation 15x10 20x10x2 Internal Rotation w/Band Red x 10 x 3 Dumbbell External Rotation 15x10 20x10 20x5,15x5 Elbow Elevated Internal Rotation w/Band Red x 10 x 3 Dumbbell Forearm Curl 80x10x3 Dumbbell Reverse Forearm Curl 40x10x3 4-Way Neck Manual resistance x 10 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 14, 2013 Author Share Posted October 14, 2013 (edited) Sunday 10/13/13 Did a light recovery workout... Hamstring Warmup Jump Rope 100 Normal/Hip Flexor Stretch 50 Normal, 20 Double Under/Hip Flexor Stretch 50 Normal, 35 Double Under/Hip Flexor Stretch Sandbag Carry 75 x 1000ft x 2 75 x 100ft carry in/out garage Sled Drag 210 x 200ft x 2 Sandbag Overhead Carry 75 x 200ft x 1 Axle Clean & Press 110 x 10 x 2 Axle Clean & Press + Axle Squat 110 x 10 x 2 30 Minute Walk Edited October 14, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted October 17, 2013 Author Share Posted October 17, 2013 Monday 10/14/13 Hamstring Warmup All Lifts Beltless Banded Speed Deadlift (~265lbs band tension at top) 135+Bands x 2 185+Bands x 2 225+Bands x 2 x 8 Scapular 18" Rack Pull (upper back stays contracted) 230x10x3 Farmers Hold/Shrug Superset 220 x 60 seconds -add straps 220 x 15 Band Pull-Apart/Hold Superset Purple x 10 x 3 Purple x 10-30 seconds x 3 Log Dead Row 185 x 10 x 3 Log Strict Curl 90 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 17, 2013 Author Share Posted October 17, 2013 Wednesday 10/16/13 Shoulder Warmup Banded Speed Bench Press (~70lbs band tension at top) 45+Bands x 5 135+Bands x 5 205+Bands x 3 250+Bands x 3 x 8 CIRCUIT Wide Grip Pullups BW x 17 (Rep PR) Wide Neutral Grip Pullups BW x 13 BW x 10 Dumbbell Chest Stretch/Fly 30 x 10 x 3 Dumbbell Rear Delt Raise 30 x 10 x 3 Triceps Extension w/plate loaded pulley (holding contraction at bottom for a second) 90 x 10 x 3 4-Way Neck Manual Resistance x 10 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 19, 2013 Author Share Posted October 19, 2013 Friday 10/18/13 Hamstring Warmup All Lifts Beltless Banded Speed Full Squat (~100lbs band tension at top) 45+Bands x 2 135+Bands x 2 205+Bands x 2 255+Bands x 2 x 8 Yoke Hold 460 x 30 seconds 550 x 30 seconds 720 x 30 seconds (Weight PR) CIRCUIT Barbell Lunges 145 x 10 x 3 Reverse Hyper (strict) 70 x 10 x 3 Banded Sit-ups w/GHR Green x 6 x 3 One Leg Dumbbell Calf Raise 50 x 10 x 3 One Leg Dorsiflexion BW x 10 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 20, 2013 Author Share Posted October 20, 2013 Saturday 10/20/13 Jump Rope 100x3 Double Under 50 Total SUPERSET Deadlift 255x10x3 Bench Press 165x10x3 EVENT MEDLEY Sandbag Over Bar 200 x 3 @54" + Load To Sled Sled Drag 335 x 60ft Farmers Walk 180/hand x 60ft Time 1 - 2:00 Time 2 - 1:22 (Some sort of PR) After running through the medley once, things became much more natural. Wide Pulldown w/plate loaded cable machine 50 x 100 Banded Triceps Pushdown Purple x 40 on knees, Purple x 60 standing Band Pull-apart Black x 100 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 22, 2013 Author Share Posted October 22, 2013 Monday 10/21/13 Shoulder Warmup Hamstring Warmup Speed Log Clean & Press 90x3 140x3 180x3 210x3x8 -some stricter reps thrown in here since the legs were tired from sat. night CIRCUIT Dumbbell External Rotation 20x10x3 Band Internal Rotation Red x 10 x 3 Dumbbell Elbow Elevated External Rotation 20x10x3 Band Elbow Elevated Internal Rotation Red x 10 x 3 Dumbbell Reverse Forearm Curl 40x10x3 Dumbbell Forearm Curl 80x10x3 4-Way Neck Manual x 10 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 24, 2013 Author Share Posted October 24, 2013 Wednesday 10/23/13 Hamstring Warmup All Lifts Beltless Banded Speed Deadlift (265lbs band tension at top) 135+Bands x 2 225+Bands x 2 x 8 Scapular 18" Rack Pull (keeping upper back contracted) 245x10x3 Farmers Hold +Shrug Set 180 x 72 seconds 180 x 20 reps Band Pullapart +Hold Set Black x 10, 30 second hold Black x 20 Black x 15 Log Dead Row (hold at top) 185x10x3 Log Curl 95x10x3 Single Leg Seated Calf Raise 125+Blue x 10 x 3 R&L Quote Link to comment Share on other sites More sharing options...
MattM Posted October 27, 2013 Author Share Posted October 27, 2013 Friday 10/26/13 Shoulder Warmup Banded Speed Bench Press 45+Bands x 5 135+Bands x 5 185+Bands x 3 225+Bands x 3 x 8 CIRCUIT Neutral Grip Pull-ups BW x 23 (Rep PR) Wide Grip Pull-ups BW x 8 BW x 5 Cable Pullover & Extension 120 x 6 x 3 Dumbell Chest Fly/stretch 35 x 10 x 3 Dumbbell Rear Delt Raise 30 x 10 x 3 4-Way Neck Manual x 10 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 27, 2013 Author Share Posted October 27, 2013 (edited) Saturday 10/26/13 Jump Rope 100 jumps x 3 100 alternating jumps x 3 50 single leg jumps/leg x 3 50 double under x 3 100 alternating jumps x 3 100 jumps x 3 Axle Deadlift (double overhand) 200 x 25 total reps Log Clean & Press (single motion) 140 x 25 total reps Edited October 27, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted October 30, 2013 Author Share Posted October 30, 2013 Monday 10/28/13 Hamstring Warmup All Lifts Beltless Banded Speed Squat (100lbs band tension at top) 45+Bands x 5 95+Bands x 5 135+Bands x 2 185+Bands x 2 230+Bands x 2 x 8 -rest was kept to around 30 seconds Yoke Hold 460 x 30 seconds 550 x 30 seconds 730 x 30 seconds (Weight PR) -fairly easy, much easier than last workout CIRCUIT Barbell Stationary Lunges 155 x 5 x 3 Reverse Hyper (no swing) 80 x 10 x 3 Banded Sit-up on GHR Green x 6 x 3 Single Leg Calf Raise BW+60 x 6 x 3 Single Leg Dorsiflexion BW x 10 x 3 -I am increasing weights on the circuit slowly, and keeping rest at a minimum. Quote Link to comment Share on other sites More sharing options...
MattM Posted October 31, 2013 Author Share Posted October 31, 2013 Wednesday 10/30/13 Speed Log Clean & Press 90 x 10 120 x 5 140 x 5 180 x 3 195 x 3 x 8 CIRCUIT Band Overhead Triceps Extension Blue x 10 x 3 Dumbbell External Rotation 20 x 10 x 3 Band Internal Rotation Red x 10 x 3 Dumbbell Elbow Elevated External Rotation 20 x 10 x 3 Band Elbow Elevated External Rotation Red x 10 x 3 Dumbbell Reverse Forearm Curl 40 x 10 x 3 Dumbbell Forearm Curl 80 x 10 x 3 4-Way Neck Manual x 10 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 1, 2013 Author Share Posted November 1, 2013 Thursday 10/31/10 100 Burpees 30 Minute Walk Quote Link to comment Share on other sites More sharing options...
MattM Posted November 2, 2013 Author Share Posted November 2, 2013 Friday 11/1/13 Hamstring Warmup Banded Speed Deadlift (265lbs band tension at top) 135+Bands x 5 185+Bands x 5 225+Bands x 2 x 8 Dimel Deadlift/Scapular 18" Deadlift 255 x 10 x 3 Farmers Hold 185 x 45 seconds 185 x 20 shrugs -didn't push the hold this time Band Pullapart Purple x 20 x 3 Log Dead Row 185 x 10 x 3 Log Curl 95 x 10 x 3 -This really worked every muscle in my upper back Quote Link to comment Share on other sites More sharing options...
MattM Posted November 2, 2013 Author Share Posted November 2, 2013 Saturday 11/2/13 Jump Rope 100 x 3 Jumps 100 x 3 Alternating Jumps 50 x 3 Single Leg Jumps 50 x 3 Double Under Jumps 100 x 3 Alternating Jumps 100 x 3 Jumps Floor Touch w/Overhead Dumbbell 30 x 6 35 x 6 60 x 3 Axle Press + Axle Back Squat 130 x 10 x 3 130 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 5, 2013 Author Share Posted November 5, 2013 (edited) Monday 11/4/13 Shoulder Warmup Banded Speed Bench Press (40-70lbs band tension) 45+Bands x 5 95+Bands x 3 155+Bands x 3 205+Bands x 3 x 8 -Around or under 30 seconds rest between sets Wide Grip Pull-up BW x 18 (Rep PR) Neutral Grip Pull-up BW x 13 Chin-up BW x 6 Cable Pullover & Press 120 x 10 x 3 Dumbbell Chest Flye 35 x 10 x 3 Dumbbell Rear Delt Raise 30 x 10 x 3 4-Way Neck Manual Resistance x 20 all sides Edited November 5, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
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