TmCox Posted April 8, 2014 Share Posted April 8, 2014 Nice job on the keg pressing! Quote Link to comment Share on other sites More sharing options...
MattM Posted April 9, 2014 Author Share Posted April 9, 2014 Nice job on the keg pressing! Thanks!! Tuesday 4/8/14 Jump Rope - 200 jumps Power Clean 135 x 2 185 x 2 225 x 2 x 8 (Volume PR) -speed work, easy technical PR Farmers Shrug (rehab) 140 x 30 x 3 Backarm Curl 45 x 30 x 3 Metal Keg Clean & Press -A couple speed cleans w/ 160 water keg working on hand placement. The damned thing leaked all over me Quote Link to comment Share on other sites More sharing options...
MattM Posted April 11, 2014 Author Share Posted April 11, 2014 Thursday 9/10/14 One Arm Dumbbell Bench Press 20 x 10 40 x 10 65 x 5 85 x 5 105 x 3 125 x 6,6,5 -just matched left w/right. Beats volume of last workout by a couple reps Elbow Elevated External Rotation 45 x 6 x 3 Rear Delt Raise 20 x 20 x 3 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 11, 2014 Share Posted April 11, 2014 You're killing it! Nice work on the keg press. That 230 keg is tough to grip and balance. 1 Quote Link to comment Share on other sites More sharing options...
TmCox Posted April 11, 2014 Share Posted April 11, 2014 10,000 VIEWS!!!! WHOOOO! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 12, 2014 Author Share Posted April 12, 2014 10,000 VIEWS!!!! WHOOOO! I feel accomplished haha Saturday 4/12/14 Speed Barbell Deep Squat 45 x 10 135 x 5 225 x 3 315 x 2 x 8 Odd Object Loading: I loaded all objects over a 51" yoke bar, with two people rolling the weights I loaded away and James rolling the objects to me to load. We were quite the team! Objects for this session were: -200lb sandbag -230lb stone -230lb keg -250lb sandbag -310lb stone Series 1 : got 4 out of 5 objects, the yoke moved on me during the last 310 load since I forgot to weight it down. Series 2 : 30.71 seconds (Rep/Time PR) -very happy with this, these load weights were cake so now I'll be training my speed for this event. Yoke Carry 190 x 80ft ~7.23 seconds 370 x 40ft 550 x 80ft ~10.41 seconds (Rep/Time PR) 550 x 80ft ~9.79 seconds (Rep/Time PR) 280 x back into the garage haha -under 10 seconds with 550 was the goal today Yoke Hold 935 x 30 seconds (Weight PR) I wish I had taken a video of the loading... oh well next time! Quote Link to comment Share on other sites More sharing options...
MattM Posted April 15, 2014 Author Share Posted April 15, 2014 Monday 4/14/14 Circus Dumbbell Clean & Press (clean each rep at 115) 30 x 10 30 x 5 55 x 5 95 x 3 115 x 7 in 60 seconds R (Rep/Time PR) 115 x 1 x 8 L 55 x 5 95 x 3 115 x 7 in 60 seconds R (Volume PR) 115 x 6 in 60 seconds L (Rep/Time PR) 115 x 1 x 2 L (Volume PR) Rear Delt Raise 45 x 6 x 3 Elbow Elevated External Rotation (rotator cuff) 20 x 20 x 3 -Working on speed, but the event would be much faster if I could drop the DB and if the clamps would stay on and not need adjusting during the set. I might train clean & press and also press reps with one clean just in case. Quote Link to comment Share on other sites More sharing options...
MattM Posted April 16, 2014 Author Share Posted April 16, 2014 (edited) Tuesday 4/15/14 Speed Deadlift 45 x 10 135 x 5 185 x 5 225 x 5 275 x 5 315 x 5 365 x 5 x 3 Farmers Carry (weight per hand) 90 x 80ft x 2 130 x 80ft 220 x 80ft in ~10.23 seconds 220 x 80ft in ~ 9.93 seconds (Rep/Time PR) -under 10 seconds was the goal https://www.youtube.com/watch?v=iV4Um58V_io Farmers Shrug 160 x 30 x 3 Edited April 16, 2014 by MattM 1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 16, 2014 Share Posted April 16, 2014 Looks like all the hard work over the winter paid off. Epic beard! Quote Link to comment Share on other sites More sharing options...
MattM Posted April 17, 2014 Author Share Posted April 17, 2014 Looks like all the hard work over the winter paid off. Epic beard! Haha thanks Mike! Maybe when it gets longer I'll braid it... Thursday 4/17/14 General Warmup Jump Rope - 3 sets of 60 seconds Speed Bench Press 45 x 10 95 x 5 135 x 5 185 x 5 225 x 5 275 x 3 x 8 -rested 60-90 seconds between sets including setup Weighted Wide Grip Pullup BW+15 x 5 x 3 EZ Bar Biceps Curl 115 x 15 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 19, 2014 Author Share Posted April 19, 2014 Saturday 4/19/14 WARMUP Mountian Climbers x 60 seconds Medicine Ball Slams x 60 seconds Skater Jumps x 60 seconds Speed Full Squat 45 x 5 135 x 5 225 x 5 315 x 2 x 8 Situps on GHR BW x 12 x 3 Uni. Calf Raises 65 x 10 x 3 Rev. Calf Raise 55 x 15 x 3 2.18" Circus Dumbbell Lift (grip work) 145 x 1 L (Weight PR) Quote Link to comment Share on other sites More sharing options...
MattM Posted April 21, 2014 Author Share Posted April 21, 2014 4/21/14 WARMUP Jump Rope - 60 seconds x 2 Moeller Walkouts - 60 seconds WORKOUT Single Arm Dumbbell Bench Press 20 x 10 40 x 10 65 x 5 85 x 3 105 x 20 L -matched left with right w/little effort Dumbbell Rear Delt Raises 40 x 12 x 3 Rotator Cuff Circuit (bands) -Elbow Elevated Internal Rotation 12 x 3 -Internal Rotation 12 x 3 -External Rotation 12 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 23, 2014 Author Share Posted April 23, 2014 Saturday 4/23/14 WARMUP Mountain Climbers x 60 seconds Medicine Ball Slam x 60 seconds Skater Jumps x 60 seconds WORKOUT Odd Object Loading - all objects were loaded to 50-51.5" platforms/bars. 230 Stone x 1 x 2 @ 52.5" 230 Stone x 1 x 2 Single Motion @ 52.5" 200 Sandbag x 1 x 3 @ 50" 265 Stone x 1 Single Motion @ 52.5" Objects for this series were: -160 Keg @ 51" -200 Sandbag @ 50" -230 Atlas Stone @ 52.5" -250 Sandbag @ 50" -265 Atlas Stone @ 51" Series Round 1 in ~ 23.50 Seconds Series Round 2 in ~ 22.9 Seconds -I would like to get this in under 20 seconds if possible. https://www.youtube.com/watch?v=rJ8taHP8OVY 230 x 1 Shouldered @ 62.5" 265 x 1 @ 57.5" 310 x 1 @ 52.5" Yoke Hold 460 x 30 seconds 600 x 30 seconds 940 x 30 seconds (Weight PR) Backarm Curl 65 x 30 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 25, 2014 Author Share Posted April 25, 2014 Thursday 4/24/14 WARMUP Jump Rope x 60 seconds x 2 Moeller Walkouts x 60 seconds WORKOUT Circus Dumbbell Clean & Press (clean each rep, then press) 30 x 10 55 x 5 80 x 5 105 x 16 R in 60 seconds (almost 17) 105 x 10 L in 60 seconds 105 x 6 L Keg Clean & Press viper technique work w/160 keg Wide Grip Pullup BW x 7 x 3 EZ Bar Curl 95 x 20 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 26, 2014 Author Share Posted April 26, 2014 Saturday 4/26/14 WARMUP Leg Swings Lunges WORKOUT Speed Deadlift 135 x 5 185 x 5 225 x 5 275 x 5 315 x 5 365 x 5 405 x 5 455 x 5 x 3 -light and fast Farmers Walk (weight per hand) 130 x 80ft 180 x 80ft in 8.50 seconds 180 x 80ft in 8.03 seconds (Rep/Time PR) Farmers Handle Shrugs 180 x 30 x 3 Fun day at the garage, with good company Quote Link to comment Share on other sites More sharing options...
MattM Posted April 28, 2014 Author Share Posted April 28, 2014 Monday 4/28/14 Speed Bench Press 45 x 10 95 x 5 135 x 5 185 x 5 225 x 5 275 x 3 x 8 Rear Delt Raises 25 x 20 x 3 Rotator Cuff Work Bands x 12 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 30, 2014 Author Share Posted April 30, 2014 Tuesday 4/29/14 WARMUP Biceps Curls Lunges WORKOUT Tire Flip 230 x 1 x 2 500 x 1 x 2 500 x 4 x 2 500 x 8 500 x 12 (Weight, Rep, Volume PR) -first time flipping tires, it was great Situps on GHR BW x 15 x 3 Seated Calf Raise 125 x 45 seconds x 3 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 30, 2014 Share Posted April 30, 2014 (edited) That load medley looked like fun! Good speed. Do you have a circus DB that weighs 105? Is it a Big Dogg? Nice. Where did you get the tire from? Be careful with form, drive into the drive -- don't use your biceps! Edited April 30, 2014 by carusom1 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 30, 2014 Author Share Posted April 30, 2014 (edited) That load medley looked like fun! Good speed. Do you have a circus DB that weighs 105? Is it a Big Dogg? Nice. Where did you get the tire from? Be careful with form, drive into the drive -- don't use your biceps! Hey Mike, at the moment I am using a loadable db with wood inserts to make it more akward. James made it, I can post a picture. However James and Kelly have ordered a Big Dog db and log which is in the works. I got the tire as a present, and I will post some footage next time! I figured that I ought to learn how to flip them eventually, but I want to try flipping that monster loadable one I keep hearing of... Edited April 30, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted May 2, 2014 Author Share Posted May 2, 2014 Thursday 5/1/14 WARMUP Jump Rope x 60 x 3 Arm Circles WORKOUT One Arm Bench Press 20 x 10 40 x 5 65 x 5 85 x 5 95 x 28L (Rep PR) -I just matched the left with right, pretty easy for right arm. Wide Grip Pullups (shoulder rehab) BW x 3 x 7 Backarm Curl 95 x 30 x 3 Shoulder/Back Rehab Circuit (25 reps each) Is,Ts,Ys Internal Rotation External Rotation Elbow Elevated Internal Rotation Elbow Elevated External Rotation Face Pulls Triceps Extension Biceps Curl Pullover Sledgehammer Swings 8lb Hammer x 60 seconds x 2 (about 130 total swings) Tire Flip 500 x 2 500 x 13 (Rep PR) Quote Link to comment Share on other sites More sharing options...
MattM Posted May 3, 2014 Author Share Posted May 3, 2014 Saturday 5/3/14 WARMUP BW Squats Leg Swings DB Curls WORKOUT Speed Full Squat 45 x 10 135 x 5 225 x 5 315 x 2 x 8 Speed Yoke Carry 190 x 80ft x 2 280 x 80ft x 2 370 x 80ft x 2 Prowler Harness Sprints 315 x 80ft x 2 Sandbag Over Bar 200 x 11 @ 51" (Volume PR) -working on single-motion loading Hanging Knee Raise BW x 20 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 5, 2014 Author Share Posted May 5, 2014 Monday 5/5/14 WARMUP Walking Shoulder Stretch WORKOUT Speed Bench Press 45 x 20 135 x 10 225 x 5 295 x 1 x 12 -no problems so far Weighted Wide Grip Chinup BW x 5 BW+20 x 5 x 3 Left Arm Dumbbell Bench Press/Row (immediately following bench press, superseted) 115 x 4/115 x 12 EZ Bar Curl 145 x 5 x 3 Backarm Curl 95 x 20 x 3 COOLDOWN Walking Bar Stretch Quote Link to comment Share on other sites More sharing options...
MattM Posted May 7, 2014 Author Share Posted May 7, 2014 Tuesday 5/6/14 WARMUP Jump Rope x 60 seconds x 2 Canister Loading WORKOUT Keg over Bar 160 x 3 @ 51" 160 x 5 (single motion) @ 51" 230 x 1 (single motion) @ 51" (Weight PR) 230 x 9 (first 2 single motion) @ 51" ~60 second limit (Rep PR) -never tried single motioning any kegs heavier than the 160 before https://www.youtube.com/watch?v=_mVZ3h_xukk Speed Full Squat 45 x 10 135 x 5 225 x 5 315 x 5 405 x 1 x 12 -30 seconds between each 405 rep Yoke Hold (no belt) 460 x 30 seconds 690 x 30 seconds 945 x 30 seconds (Weight PR) Banded Situps w/GHR BW+Green x 6 x 3 COOLDOWN Decompression stretching Quote Link to comment Share on other sites More sharing options...
MattM Posted May 9, 2014 Author Share Posted May 9, 2014 Thursday 5/8/14 WARMUP Arm Circles x 40 Criss Cross x 20 Pullups off beam x 5 Lat Stretch x 45 seconds In-in-out-out Agility Drill x 40ft High Knees x 40ft Bodyweight Dips x 10 Lat Stretch x 30 seconds Sprint x 60ft 1 Lap Around Track repeated 4 times WORKOUT Circus Dumbbell Clean & Press 30 x 5 65 x 5 100 x 17 ~ 60 seconds R (Rep PR) 100 x 13 ~ 60 seconds L (Rep PR) 100 x 4 L (Volume PR) -I accidently hit myself in the dick with the clamp during the clean on the left arm set, and was winded. I could do better fresh with lefty. Keg Press (single motion vipers) 160 x 1 x 4 (Weight PR) -I've never single motioned a keg before, hence the PR. Each rep was almost a snatch. Left Arm Dumbbell Strict Press (rehab) 75 x 7 Rear Delt Raises 25 x 15 x 3 Elbow Elevated External Rotation 25 x 15 x 3 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 9, 2014 Share Posted May 9, 2014 I could do better fresh with lefty. That's a lot of reps you're pumping out. Nicely done. Quote Link to comment Share on other sites More sharing options...
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