carusom1 Posted July 31, 2014 Share Posted July 31, 2014 Huge Deadlift! It's a nice... Quote Link to comment Share on other sites More sharing options...
MattM Posted July 31, 2014 Author Share Posted July 31, 2014 Huge Deadlift! It's a nice... Thanks Mike! I wish I could pull weights like that on a regular bar Tuesday 7/29/14 WARMUP Leg Swings Hip Flexor Stretch/Gute Activation WORKOUT Carry Medley (33.4 seconds) 230 Keg x 60ft 220 Farmers x 40ft 300 Duck Walk x 20ft Full Squat 135 x 1 225 x 1 315 x 1 405 x 1 495 x 1 545 x 1 (Weight PR) -about a 30lb PR on this lift https://www.youtube.com/watch?v=C51zvriASQ8 Yoke Carry 190 x 40ft 370 x 40ft Superset (no rest) -550 x 80ft -550 x 10 picks off the ground -550 x 45 seconds beltless hold Chinups/Pullups BW x 15 Neutral BW x 8 Wide BW x 12 Palms In Plank BW x 60 seconds x 3 Arnold Curls (for blood flow ) 25 x 12 20 x 12 (left only) 15 x 12 (left only) Quote Link to comment Share on other sites More sharing options...
strongman1 Posted August 1, 2014 Share Posted August 1, 2014 Squat looked good! Quote Link to comment Share on other sites More sharing options...
MattM Posted August 1, 2014 Author Share Posted August 1, 2014 (edited) Squat looked good! Thanks Kelly! I'm trying! Haha Thursday 7/31/14 WARMUP Arm Circles Criss Crosses Rotator Cuff Work Bar Stretch Leg Swings Foam Rolling WORKOUT Log Clean & Press 100 x 1 150 x 1 200 x 1 225 x 1 Axle Clean & Press 113 x 1 163 x 1 203 x 1 243 x 1 Sandbag Clean & Press 115 x 1 205 x 1 250 x 1 (Weight PR) Press Medley 1 250 Sandbag 230 Keg 250 Log Clean 253 Axle Press Medley 2 (not timed, just trying to get through it) 250 Sandbag (Volume PR) 230 Keg 250 Log 253 Axle 150 Dumbbell https://www.youtube.com/watch?v=HqqPUrxeoEE Assistance Work Band Pushdowns - 3 sets left only, 1 set right Band Pullapart - 3 sets Band Internal Rotations - 3 sets Edited August 1, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted August 1, 2014 Author Share Posted August 1, 2014 (edited) https://www.youtube.com/watch?v=HgqPUrxeoEE Edited August 1, 2014 by MattM 1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted August 4, 2014 Share Posted August 4, 2014 Walk out, no spot! Killing these PRs; way to grind through it. Nice job on the sandbag, 250 is tough. Dave is a good example to watch on this lift: Quote Link to comment Share on other sites More sharing options...
MattM Posted August 4, 2014 Author Share Posted August 4, 2014 Thanks Mike! I'll try to keep the PRs coming, and I like the technique in the video! I will have to try it next thursday! Saturday 8/2/14 WARMUP Leg Swings Hip Flexor/Glute Stretch WORKOUT Dimel Deadlift 135 x 5 185 x 5 225 x 5 275 x 5 315 x 5 365 x 5 405 x 5 -I will include sets of 15-20 from now on Keg Carry & Load 160 x 10ft @ 54" x 2 230 x 10ft @ 54" x 2 360 x 1 @ 54" (Weight/Height PR) -Not too difficult, I just wanted to set a small PR Farmers Picks (no straps) 130 x 1 220 x 1 310 x 5 Bent Over Dumbbell Row 50 x 20 50 x 20 x 2 (left only) Hanging Knee Raise BW x 20 x 3 Single Leg Band Calf Raise Green x 20 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 4, 2014 Author Share Posted August 4, 2014 Sunday 8/3/14 Cement Block Pressing (found some broken up sidewalk) 100ish x 1 150ish x 1 x 2 Tire Flipping 300ish x 3 x 2 700-800ish x 1 x 3 600-700ish x 1 x 3 600-700ish x 12 (about 120ft) 600-700ish x 1 x 3 (technique work) 600-700ish x 5 x 4 (left leg kick instead of right) Car Pushing 3 parking lot lengths Quote Link to comment Share on other sites More sharing options...
MattM Posted August 4, 2014 Author Share Posted August 4, 2014 Monday 8/4/14 WARMUP Arm Circles Criss Crosses WORKOUT Bench Press 100 x 5 150 x 5 185 x 5 Single Arm Pushup 20, 10, 10, 10 Left (ties old Rep PR, Volume PR) 20, 10 Right Pullover 55 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted August 5, 2014 Share Posted August 5, 2014 Hey, I remember this place. I don't know how many tires James and I flipped there. Good times. Your single tire technique is perfect. Explosive. With multiple reps for time you have to stay on top of the tire the entire time. In other words, no time to stand straight up and rest between flips. You gotta get back down on that thing as fast as possible and get it moving. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 5, 2014 Author Share Posted August 5, 2014 Hey, I remember this place. I don't know how many tires James and I flipped there. Good times. Your single tire technique is perfect. Explosive. With multiple reps for time you have to stay on top of the tire the entire time. In other words, no time to stand straight up and rest between flips. You gotta get back down on that thing as fast as possible and get it moving. Thanks again, I was looking for input on how to get better at this event! I don't have one in an upcoming comp but want to get work in while there's no pressure. I'll hustle on my next runs!!!!! Quote Link to comment Share on other sites More sharing options...
MattM Posted August 6, 2014 Author Share Posted August 6, 2014 Tuesday 8/5/14 WARMUP Leg Swings Hip Flexor Stretch/Glute Activation Foamrolling WORKOUT Full Squat 45 x 5 135 x 5 165 x 5 225 x 5 275 x 5 Carry Medley (30.45 seconds, Rep/Time PR) 255 Keg x 60ft 250 Farmers x 40ft 300 Duck Walk x 20ft https://www.youtube.com/watch?v=Z5m2iSCL_LU Yoke Carry 300 x 20ft 480 x 20ft 660 x 20ft 850 x 10ft, 30ft 850 x 40ft ~22.70 seconds (Weight/Distance PR) GHR Situps BW x 15 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 7, 2014 Author Share Posted August 7, 2014 Wednesday 8/6/14 Pull-ups BW x 5 x 10 -The handles at this park were extremely thin and murdered my hands. They were also hung from chains which made it tougher. 30 Minute Walk Bar Curls 45 x 10 full range, 10 bottom range, 10 top range 45 x 15 x 2 reverse Backarm Curls 45 x 25 x 3 Neck Raises 3#s to failure front and back Just doing a mini workout today Quote Link to comment Share on other sites More sharing options...
MattM Posted August 8, 2014 Author Share Posted August 8, 2014 Thursday 8/7/14 WARMUP Arm Circles Criss Crosses Bar Stretch Rotator Cuff Work Leg Swings Hip Flexor Stretch/Glute Activation Foam Roller WORKOUT Axle Clean & Press (form work) 60 x 1 80 x 1 100 x 1 120 x 1 140 x 1 160 x 1 180 x 1 200 x 1 Atlas Stone Press 230 x Clean x 2 230 x 1 x 3 (Weight PR) Pretty proud of this Assistance Work Rear Delt Raise 50 x 8 x 3 Rotator Cuff Work 30 x 6 x 3 Band Pushdown Green x 100 x 3 1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted August 8, 2014 Share Posted August 8, 2014 Fast Medley and Huge Yoke! What were you using for the duck walk? Is that a J-Def implement? Quote Link to comment Share on other sites More sharing options...
MattM Posted August 8, 2014 Author Share Posted August 8, 2014 Thanks Mike! I am really trying to bring my yoke up to par with where I think it should be, so I threw some heavy work in there! It was pretty tough haha. Besides holds and picks do you have any suggestions? And yep it's one of James's contraptions! It works perfect so far Quote Link to comment Share on other sites More sharing options...
MattM Posted August 12, 2014 Author Share Posted August 12, 2014 Saturday 8/9/14 WARMUP Leg Swings Hip Flexor Stretch/Glute Activation Foam Rolling WORKOUT Atlas Stones 230 x 1 lap 230 x 1 @ 62.5" single motion 265 x 1 @ 57.5" single motion 310 x 1 @ 52.5" 340 x 1 @ 47.5" 360 x 1 @ 42.5" 420 x 5 failed attempts to lap the damn thing. I'm confidant I could load it if I could somehow get it on my damn lap. Note about this is I nearly tore both my hamstrings trying judging from the bruising over the back of my legs. Series 1, 2, 3 (36, 34, and 33 seconds respectively, Rep/Time PR) 230 x 1 @ 62.5" single motion 265 x 1 @ 57.5" single motion 310 x 1 @ 52.5" 340 x 1 @ 47.5" (Volume PR) 360 x 1 @ 42.5" (Volume PR) -three runs through this series 20" Rack Pull 135 x 5 225 x 5 315 x 5 405 x 5 495 x 5 -could have done around 12-15 at 495. With these I let my upper back round a bit and worked on contracting it back to position during the pull... thoughts on this? One Arm Hang -just one set R&L for a submax time of 20 seconds Cable Face Pull (plate loaded) 90 x 15 x 3 Single Leg Calf Raises BW x 25 x 3 -did 30 each set with the lefty Quote Link to comment Share on other sites More sharing options...
MattM Posted August 12, 2014 Author Share Posted August 12, 2014 Monday 8/11/14 WARMUP Arm Circles Criss Crosses Bar Stretch Rotator Cuff Work Foam Rolling WORKOUT Bench Press 45 x 5 105 x 5 145 x 5 185 x 5 225 x 5 255 x 5 275 x 18 -when I get up to 20 reps my bench will be nearly recovered from the left side injury Axle Dead Bench Press (off rack pins 6-8 inches from lockout position) 215 x 5 235 x 5 245 x 5 -relaxed triceps completely between reps, this needs TONS of work and is probably the last link I need to fix before I can bench over 400 again Cable Pullover (plate loaded) 90 x 12 x 3 Makeshift Wrist Roller 3 sets of 25-45 seconds Neck Work 5 pounds front and back to failure Quote Link to comment Share on other sites More sharing options...
carusom1 Posted August 13, 2014 Share Posted August 13, 2014 Do the rack pull as a first movement. Set the bar high enough so you can get your legs under it, ~22". Use more weight! Don't round your back; no need, it will struggle with heavier weights and grow. Nice job on the stones! We did have a 21.5" stone that weighed 325. This was such a good training tool for the 420 as it taught you have to get it into your lap with a larger diameter. 1 Quote Link to comment Share on other sites More sharing options...
Electron Posted August 14, 2014 Share Posted August 14, 2014 Matt, I knew you were strong, but I never knew till now how immensely strong you are. What can you double overhand axle? 1 Quote Link to comment Share on other sites More sharing options...
dlewis8589 Posted August 14, 2014 Share Posted August 14, 2014 Matt, I knew you were strong, but I never knew till now how immensely strong you are. What can you double overhand axle? He told me to drop the strict press and replace it with bench, and I listened…. Yeah, he's pretty strong 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 14, 2014 Author Share Posted August 14, 2014 Do the rack pull as a first movement. Set the bar high enough so you can get your legs under it, ~22". Use more weight! Don't round your back; no need, it will struggle with heavier weights and grow. Nice job on the stones! We did have a 21.5" stone that weighed 325. This was such a good training tool for the 420 as it taught you have to get it into your lap with a larger diameter. Thanks Mike, I will pull from a bit higher like you suggested and load that baby up next time! I really went for a PR on the stones and should have saved more energy for bringing up the deadlift lockout like I know I should. I wish we still had a stone like that, but I'm just going to have to grow cajones one day and lift it haha! Matt, I knew you were strong, but I never knew till now how immensely strong you are. What can you double overhand axle? Thanks man, I try! I am lucky to be surrounded and train with some guys (carusom1, strongman1, jdef) who put me to shame and that has been a big help at bringing up my workouts to a higher level. I have only tried to pull DO axle once and got 350 as my heaviest lift. I have a video up of it in the log somewhere! Matt, I knew you were strong, but I never knew till now how immensely strong you are. What can you double overhand axle? He told me to drop the strict press and replace it with bench, and I listened…. Yeah, he's pretty strong Haha I'm decent I guess, but I'd probably give it all up to be 18 like you again and have all that potential ahead of me! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 14, 2014 Author Share Posted August 14, 2014 Tuesday 8/12/14 WARMUP Leg Swings Hip Flexor Stretch/Glute Activation Foam Roller WORKOUT Full Squat 45 x 10 135 x 5 225 x 5 315 x 3 365 x 1 405 x 16 (Rep PR) Tire Flip 300-400 x 8 400-500 x 8 600-700 x 8 700-800 x 1 700-800 x 1 (different tire) 800-900 x 1 -trying some heavier tires today Situps BW x 25 x 3 Calf Raises BW x 25 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 14, 2014 Author Share Posted August 14, 2014 Thursday 8/13/14 Wide Grip Chinups BW x 15 Nuetral Grip Chinups BW x 15 Chinups BW x 15 Alternating Biceps Curl 30 x 10 25 x 10 (left only) 20 x 10 (left only) -nice and slow... for the 'flow Walking/Hangs Quote Link to comment Share on other sites More sharing options...
MattM Posted August 17, 2014 Author Share Posted August 17, 2014 Thusday 8/14/14 WARMUP Leg Swings Hip Flexor/Glute Activation Foam Roller Arm Circles Criss Crosses Bar Stretch Rotator Cuff Work WORKOUT 85 Axle x 1 65 Dumbbell x 1 L&R 125 Axle x 1 85 Dumbbell x 1 L&R 155 Axle x 1 160 Keg x 2 105 Dumbbell x 1 L&R 160 Axle x 1 175 Axle x 1 125 Dumbbell x 1 L&R 215 Axle x 1 230 Keg x 1 245 Axle x 1 145 Stone Dumbbell x 1 R 275 Axle x 1 Series (timed in 60 seconds) 230 Keg x 1 275 Axle x 1 150 Dumbbell x 3, 2 misses (Rep PR, Volume PR) 150 x Miss x 2 L 150 x 1 x 5 L (Volume PR) Keg Overhead Carry 160 x 60ft x 2 Feet Elevated Elbows Out Bodyweight Row w/Gymnast Rings BW x 15 x 3 Quote Link to comment Share on other sites More sharing options...
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