MattM Posted June 15, 2014 Author Share Posted June 15, 2014 Saturday 6/14/14 WARMUP Jump Rope Hip Flexor Stretch Hamstring Stretch (dynamic) Foam Rolling WORKOUT Farmers Walk 245 x 80ft -grip is still shot from the holds last saturday Odd Object Medley 205 Bag 255 Bag 160 Keg 230 Keg 255 Odd Keg -One run, all over 50" Bar in 26.1 seconds https://www.youtube.com/watch?v=-F1WQYNPjaY Deadlift (touch & go) 135 x 5 225 x 5 315 x 5 405 x 3 455 x 18 (Rep PR) https://www.youtube.com/watch?v=1KkQdGpw3x8 Pullups BW x 8 x 3 Ab Wheel off Knees BW x 12 x 3 Single Leg Calf Raise (band resistance) Thick Blue x 10 x 3 1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted June 15, 2014 Share Posted June 15, 2014 When to take a break depends on the weight and level of strength you're at. I know this seems obvious but is worth reminding. Also, it depends where you are in terms of placing in the contest and what the other competitors have done. If you can get through the reps without having to take a break is the best possible senerio. As a loose rule, I would take a break when you're 1 to 2 reps from failure, unless the clock is very close to expiring. The goal is to maximize the amount of reps you can get in 60 seconds, so the only reason to take a break is to get more reps. Try a couple of different methods to see what works best for you, but I would say most of time don't plan on when to stop (i.e., I'm going to take a break at rep 5). Instead you have to go by feel and experience. Don't do reps to often as you're just testing strength and breaking yourself down (difficult to recover from and doesn't build much absolute strength). Build strength by getting your max up or working on your weak points. You really need to get your lockout up and focus mostly just on that part of the movement. I've had to do this in my own training as this is the weak point for me as well; if you want some suggestions let me know. If you can recover and it is motivating to keep competing then do so. Just don't get burned out. And make sure you have enough time to get ready for the events at Nationals, as this is the most important contest. Quote Link to comment Share on other sites More sharing options...
MattM Posted June 15, 2014 Author Share Posted June 15, 2014 Thank you Mike, I really appreciate your help on this - I would really, really like to know how to fix the top end of my deadlift. I know it's weak compared to the start, anything you suggest will be started immediately in my training. I will also consider cutting Jordan out if I qualify for nationals at Sauk Rapids so I can train right away for the national events (James has given me the weights and events). Quote Link to comment Share on other sites More sharing options...
MattM Posted June 16, 2014 Author Share Posted June 16, 2014 Monday 6/16/14 WARMUP Arm Swings Criss Crosses Rotator Cuff Bar Stretch Foam Rolling WORKOUT Bench Press 45 x 10 95 x 10 135 x 5 185 x 5 225 x 3 275 x 3 315 x 1 350 x 1 275 x 10 One Arm DB Bench Press 115 x 13 Left only Axle Clean & Press 125 x 3 & some stretching 155 x 1 175 x 1 195 x 1 215 x 1 235 x 1 255 x 1 275 x 1 305 x Miss -some light cleans w/mixed grip 285 x 1 300 x 1 (Weight PR) Axle Backarm Curls 85 x 25 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 17, 2014 Author Share Posted June 17, 2014 Tuesday 6/17/14 WORKOUT Full Squat 45 x 10 x 5 135 x 5 225 x 5 315 x 3 365 x 1 405 x 1 455 x 1 475 x 1 495 x 1 515 x 1 (Weight PR) -Didn't push too far, just wanted a small PR https://www.youtube.com/watch?v=9hU7emcvyDI Arm Over Arm Pull 495 x 60ft in ~63 seconds (Weight PR) Prowler Harness Pull 405 x 110ft ~32 seconds (Distance PR) Weighted Pullups (dead hang each rep) BW+20 x 5 x 3 Single Leg Calf Raises BW+20 x 15 x 3 1 set barbell curls to failure 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 19, 2014 Author Share Posted June 19, 2014 Thursday 6/19/14 WARMUP Arm Circles Criss Crosses Bar Stretch Rotator Cuff Work Lunge Stretch Foam Rolling WORKOUT Log Clean & Press 90 x 5 120 x 3 140 x 3 160 x 1 180 x 1 200 x 1 220 x 1 240 x 1 260 x 1 280 x 1 300 x 1 (Weight PR) 310 x near miss https://www.youtube.com/watch?v=yMqStKGq_KQ One Arm Dumbbell Strict Press 105 x 5 Lefty Dumbbell Triceps Extension 35 x 16, 13, 13 Lefty 35 x 10 x 3 Right (limited my reps with this arm) Lateral Raise + Rear Delt Raise (superset) 20 x 15 x 2 + 20 x 15 x 2 20 x 9 + 20 x 9 External Rotations + Internal Rotations Blue x 10 x 3 + Red x 15 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 21, 2014 Author Share Posted June 21, 2014 (edited) Saturday 6/21/14 WARMUP Hip Flexor Stretch Foam Rolling WORKOUT Deadlift 45 x 20 135 x 20 225 x 5 Farmers Carry 135 x 40ft x 2 220 x 40ft x 2 245 x 80ft ~ 9.86 seconds 245 x 80ft ~ 9.40 seconds (Rep/Time PR) https://www.youtube.com/watch?v=4_-vXWh2_cc Yoke Carry 190 x 40ft x 2 410 x 40ft x 2 600 x 80ft ~ 10.87 seconds 600 x 80ft ~ 10.65 seconds (Rep/Time PR) Sandbar Over Bar 50" Bar, Sandbags Weighing: -80 lbs -115 lbs -150 lbs -205 lbs -205 lbs (different bag) -255 lbs Medley 1 - 28.9 seconds (fumbled the first 205 bag) Medley 2 -17.65 seconds Pullups BW x 10 x 3 Hanging Knee Raises BW x 20 x 3 Edited June 21, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted June 21, 2014 Author Share Posted June 21, 2014 Quote Link to comment Share on other sites More sharing options...
dpc Posted June 22, 2014 Share Posted June 22, 2014 Why did you cut the video? I could see a bit of some aggression about to come out at the end there. 1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted June 23, 2014 Share Posted June 23, 2014 I think we saw just the tip of a breakdance move at the end of that video. Nice PRs lately. Contest is going to be fun! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 23, 2014 Author Share Posted June 23, 2014 Dylan: Haha yeah the video just stopped that way! I jumped around a bit, also I've been grunting during my lifts when I do mobile events, which is new Kelly: It's been a secret part of my training to breakdance after successful lifts Sunday 6/22/14 Body Weight Squats Unweighted Overhead Press Unweighted Deadlift Unweighted Row Unweighted Bench Press -ten sets of ten for all of these Hip Stretch/Glute Activation Bar Shoulder Stretch Lat Stretch Foam Rolling Monday 6/23/14 WARMUP Arm Circles Criss Crosses Rotator Cuff Work Bar Shoulder Stretch WORKOUT Bench Press 45 x 10 95 x 10 135 x 5 185 x 5 225 x 3 x 3 (paused reps) 225 x 25 (Volume PR) 135 x 50 Band Face Pulls Red Thin x 30 x 3 LEFT ARM ONLY Dumbbell Chest Fly 15 x 12 x 3 Triceps Band Pushdown Purple x 20 x 3 Band One Arm Row Red+Black Thin x 20 x 3 Arnold Curl 15 x 15, 20 x 12, 25 x 10 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 25, 2014 Author Share Posted June 25, 2014 Tuesday 6/24/14 WORKOUT Pushed my car around Kelly's neighborhood Took a 30 min walk Quote Link to comment Share on other sites More sharing options...
MattM Posted June 29, 2014 Author Share Posted June 29, 2014 (edited) CONTEST SUMMARY 3rd Place Overall out of 11 in the 231 class (I think it was 11) -1st place Farmers Carry w/ 245/hand x 100ft in 11 seconds. No problems here. -Tie 1st place 135 x 11 Circus DB Press. Would have won with 12 reps but one of my reps was DQ'd for not waiting for down command. Edited June 29, 2014 by MattM 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 29, 2014 Author Share Posted June 29, 2014 CONTEST SUMMARY (contd...) -Odd Object Loading 8th or 9th place. All objects were easy as hell, except for the propane tank which I alone seem to have been unable to load. -4th place Yoke Carry 600 x 100ft in 17 seconds. Dropped the yoke, but I was unsteady from the start. I should have set my bar lower I think, and set up more centered. Quote Link to comment Share on other sites More sharing options...
MattM Posted June 29, 2014 Author Share Posted June 29, 2014 CONTEST SUMMARY (contd...) -Deadlift for reps 2nd place 470 x 17 reps I did not necessarily meet my expectations for this contest, and I made some fatal errors that could have ensured a win... but man was it fun 1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted June 30, 2014 Share Posted June 30, 2014 You did great! A little mishap on the yoke but besides that, a solid contest. What was the point spread? Had to of been close. Quote Link to comment Share on other sites More sharing options...
MattM Posted June 30, 2014 Author Share Posted June 30, 2014 Thanks Mike, I just wish I would have been smarter about the loading! I will have to check with James, but I think it was fairly close, and one better event would have changed things! Still, I plan on qualifying for nats one way or another Quote Link to comment Share on other sites More sharing options...
MattM Posted July 2, 2014 Author Share Posted July 2, 2014 Monday 6/30/14 One Arm Dumbbell Bench Press (left arm only) 65 x 10 85 x 5 105 x 3 125 x 1 130 x 1 135 x 1 140 x 1 145 x 1 Dumbbell Chest Fly 30 x 20 x 1 Band Triceps Extension (left arm only) Black x 30, 20, 15 One Arm Band Row Black x 20 x 3 (left) Black x 20,10,10 (right) Quote Link to comment Share on other sites More sharing options...
MattM Posted July 2, 2014 Author Share Posted July 2, 2014 (edited) Tuesday 7/1/14 AM Workout Farmers Hold (weight per hand) 130 x 5 seconds 220 x 5 seconds 310 x 5 seconds 400 x 5 seconds (Weight PR) Axle 16" Deadlift (with tires on end) 77 x 2 167 x 2 257 x 2 347 x 2 -just giving this a try, very light weights used PM Workout Keg Carry & Load 160 x 15ft over 48" Bar x 2 230 x 15ft over 48" Bar x 2 260 x 10ft over 48" Bar x 2 Series 1 (20 seconds) 160 x 15ft over 48" Bar 230 x 10ft over 48" Bar 260 x 5ft over 48" Bar 360 x 1 over 48" Bar (Weight/Height PR) Deep Squat 45 x 5 135 x 5 225 x 5 315 x 3 405 x 3 NOTE: The past 3 days I have been moving, and 6-8 hrs of each day has been carrying furniture and bags up and down a third floor apartment. My back is still pretty sore from all the work, along with my calves, core, and legs. Edited July 2, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted July 7, 2014 Author Share Posted July 7, 2014 Thursday 7/3/14 WARMUP Arm Circles Criss Crosses Bar Stretch Rotator Cuff Movements WORKOUT Circus DB Press 30 x 3 L&R 50 x 3 L&R 80 x 3 L&R 100 x 3 L&R 120 x 1 L&R 140 x 1 L&R 160 x 1 L&R 170 x Miss x 2 L 180 x 1 R (Weight PR on this DB) 200 x Miss x 2 R Swiss Bar Clean & Press 72.5 x 1 122.5 x 1 147.5 x 1 172.5 x 1 202.5 x 1 240.5 x 1 Log Clean & Press (clean each rep) 90 x 1 140 x 1 180 x 1 200 x 1 220 x 1 240 x 5 in 41.5 seconds https://www.youtube.com/watch?v=Ut7EcF6D5EI I am planning on moving much faster than this. My back has been very tired this week, but I'm slowly recovering by reducing the total workout volumes. Rear Delt Raise 20 x 15 x 3 Rotator Cuff Work (internal/external rotation) Band x 30 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted July 7, 2014 Author Share Posted July 7, 2014 Saturday 7/5/14 WARMUP Leg Swings Hip Flexor Stretch/Glute Activation WORKOUT 16" Axle Deadlift (straps allowed) 123 x 1 213 x 1 303 x 1 393 x 1 483 x 1 573 x 1 603 x 3 -need to get better at this, right below/at the knees is where my pull is weak... Farmers Walk 130 x 30ft 220 x 30ft 270 x 60ft 270 x 80ft (time for 60 ft was 9 seconds) https://www.youtube.com/watch?v=_6O1yiixns4 Keg Carry & Load 160 x 2 Shouldered 160 x 15ft x 1 @ 56" 230 x 15ft x 1 @ 56" 260 x 10ft x 1 @ 48" Series 1 (17 seconds) 160 x 15ft x 1 @ 48" 230 x 10ft x 1 @ 48" 260 x 5ft x 1 @ 48" Series 2 230 x 15ft x 1 @ 48" 260 x 10ft x 1 @ 48" 360 x 5ft x Miss @ 48" Series 3 (30 seconds) 230 x 15ft x 1 @ 48" 260 x 10ft x 1 @ 48" 360 x 5ft x 1 @ 48" https://www.youtube.com/watch?v=TMe6RXAO_2s COOLDOWN Quote Link to comment Share on other sites More sharing options...
MattM Posted July 7, 2014 Author Share Posted July 7, 2014 Monday 7/7/14 Bench Press 95 x 10 135 x 10 185 x 10 225 x 3 275 x 13 185 x 40 Neck Raise 1 set to failure Left Arm Chest Fly 25 x failure Quote Link to comment Share on other sites More sharing options...
MattM Posted July 9, 2014 Author Share Posted July 9, 2014 Tuesday 7/7/14 WARMUP Leg Swings Hip Flexor Stretch/Glute activation WORKOUT Full Squat 45 x 5 135 x 5 225 x 5 315 x 3 405 x 1 455 x 1 -doing squats to keep form, but I can't afford to get tired with so little time before I compete in Iowa 16" Axle Deadlift (straps) 123 x 5 213 x 5 303 x 5 393 x 5 483 x 5 x 2 503 x 12 (60 second time limit) Tire Flip 500 x 4 x 5 -just keeping warm Yoke Hold (beltless) 390 x pick 570 x pick 710 x 120 seconds (Weight/Time PR) Arm Over Arm (with weighted prowler & 2 inch rope) 225 x 40ft 405 x 80ft in 48 seconds (Weight/Distance PR) Quote Link to comment Share on other sites More sharing options...
MattM Posted July 11, 2014 Author Share Posted July 11, 2014 Thursday 7/10/14 Came in to do some DB pressing and log but it wasn't in the cards today. Too much to eat too soon and a tough shoulder session last week took me out of commission. Friday 7/11/14 27 push-ups, 9 pull-ups, 15 dips, 30 sit-ups, lifted the ends of 3 fallen trees, a few hill sprints, about 240 jump rope reps, a stump clean and press, 100ft of lunges, and 1500 total feet of jogging in intervals along about two miles of trail. My crossfit side expressing itself it seems... Quote Link to comment Share on other sites More sharing options...
BigBison Posted July 12, 2014 Share Posted July 12, 2014 Lifted the ends of 3 fallen trees.... That's outstanding. Quote Link to comment Share on other sites More sharing options...
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