carusom1 Posted January 25, 2015 Share Posted January 25, 2015 Congrats on the front squat PR. Way to grind. Workout looked fun! Quote Link to comment Share on other sites More sharing options...
MattM Posted January 25, 2015 Author Share Posted January 25, 2015 I forgot to log friday's workout! Crap WORKOUT Barbell Pullover 75 x 10,10 Seated Barbell Overhead Lockout (6" ROM) 135 x 5 225 x 3 275 x 1 325 x 3,3 Standing Overhead Barbell Strict Press 45 x 5 95 x 5 135 x 3 185 x 3 215 x 1 240 x 4,3 225 x 7 225 x 5 Unilateral Dumbbell Strict Press 100 x 3,5 -hard to get into a groove with these today Dumbbell Lateral Raise 55 x 6,6 Dumbbell Rear Delt Raise 45 x 8,8 Dumbbell Upright Row 40 x 8,8 Congrats on the front squat PR. Way to grind. Workout looked fun! Thanks Mike, I lost my breath as I was going down and made that weight look tough! I am sending the chart from this week now! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 27, 2015 Author Share Posted January 27, 2015 Monday 1/26/15 Starting a deload week, I am going to try to take it as easy as my mind will let me! WORKOUT Jump rope Seated Calf Raises Stretching One hour of pacing Quote Link to comment Share on other sites More sharing options...
MattM Posted January 29, 2015 Author Share Posted January 29, 2015 Last Week's Diet Summary: Sunday - 323.5g Protein, 98g Carb, 78.5g Fat Monday - 328.5g Protein, 260g Carb, 121g Fat Tuesday - 323.5g Protein, 274g Carb, 116g Fat Wednesday - 260g Protein, 258.5g Carb, 156g Fat Thursday - 277g Protein, 202g Carb, 62g Fat Friday - 304g Protein, 319g Carb, 115g Fat Saturday - 238g Protein, 369.5g Carb, 183.5g Fat about four 1 hour long sessions of cardio on an incline treadmill going 2.5mph done throughout the week Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 29, 2015 Share Posted January 29, 2015 Not sure if this is a stupid question but do you just walk back and forth for an hour straight like you're in a jail cell. Do you accomplish anything else during this time or is at the equivalent of rocking back and forth staring through the carpet kind of hour... I like when you were loggin your "active recovery." Can we get updates on the number of times you actively recover each day. Thanks. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 29, 2015 Author Share Posted January 29, 2015 Not sure if this is a stupid question but do you just walk back and forth for an hour straight like you're in a jail cell. Do you accomplish anything else during this time or is at the equivalent of rocking back and forth staring through the carpet kind of hour... I like when you were loggin your "active recovery." Can we get updates on the number of times you actively recover each day. Thanks. HAHAHAHA!! Oh man my sides hurt from laughing! I walk kind of in circles actually, I'll walk around the kitchen table and the living room while I'm at work watching the disabled peeps and make a circuit out of it so I don't have to turn around (makes my knees feel weird after a while as I complete a lap in about 18.25 seconds). So I'd say its more like rocking back and forth... 1.5 hours self induced-active recovery today so far Quote Link to comment Share on other sites More sharing options...
MattM Posted February 1, 2015 Author Share Posted February 1, 2015 (edited) Overview of this week's deload, I did as little as my pride let me do!!! Sunday - 1 hour pacing Monday (already logged but here it is again) Squats w/less than 85lbs Jump Rope (4-5 sets of 150 and 75 double unders with longest run being 50 in a row) Seated Calf Raises (3 sets of 20) Hip Stretching, Adductor Stretching, Hamstring Stretching 1 hour pacing Tuesday 75 total pushups Light Pulldowns w/machine 15 min stair stepper 15 min rowing 15 min eliptical 15 min incline walking Wednesday 30 min misc stretching 30 min incline walking Deadlift - 5 sets of 3 with 245, 2 singles at 315 (~50%) Seated Calf Raises 5 min rowing Thursday Wrist Roller - 5 total up and downs with 7.5 lbs Friday Strict Overhead Press - 135 x 30 (had more in me, I hope this wasn't too much) (Rep PR) Neutral Pullups - BW x 31 (Rep PR) Rotator Cuff Stuff 20 min misc stretching Saturday Front Squats - up to 2 singles with 225 Pullups on Rings - 1 set of 24, 4 sets of 5 Farmers Carry - 1 set of 2 40ft runs with 130/hand Yoke Carry 190 x 80ft w/turn 370 x 80ft w/turn 460 x 80ft w/turn 550 x 80ft w/turn Barbell Biceps Curls - 100 reps total Arnold Curls w/ 20 & 15lbs Barbell Forearm Curls & Reverse Forearm Curls (40 total reps) Swimming Edited February 1, 2015 by MattM 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 2, 2015 Author Share Posted February 2, 2015 Monday 2/2/15 WORKOUT Overhead Squat 45 x 5 95 x 5 135 x 5 185 x 5 (Weight PR, Rep PR) -ATG, tough Banded Safety Squat Bar Box Squats (two thick green, one thick blue band per side) 70+Bands x 3 160+Bands x 3 250+Bands x 3 340+Bands x 1 390+Bands x 5 (Weight PR, Rep PR) -stayed on the box for a second each rep, box was low Full Squat 45 x 3 135 x 3 225 x 3 315 x 3 405 x 1 455 x 1 500 x 5 (Rep PR) -this is a 25lb rep pr, hot damn this is why people deload Pause Squat 405 x 3 (Weight PR, Rep PR) -easy, on video my ass was about 4 inches from the ground Single Leg Elevated Hip Thrust BW x 12 x 3 -high reps for tone Single Leg Calf Raise BW+70 x 12 x 3 3 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 3, 2015 Share Posted February 3, 2015 Thank you for taking it easy last week. It's paying off, big time. A lot of excitement seeing you hit all those PRs. Love it. Keep it going. Do you get elbow pain while squatting? If so, you're wrenching your arm under the bar too much. Have the elbows pointed at the butt but don't put any pressure on your shoulder/elbow. Instead, squeeze the lats and upper back throughout the movement. It will provide a lot of stability -- pain free. Quote Link to comment Share on other sites More sharing options...
MattM Posted February 3, 2015 Author Share Posted February 3, 2015 Thank you for taking it easy last week. It's paying off, big time. A lot of excitement seeing you hit all those PRs. Love it. Keep it going. Do you get elbow pain while squatting? If so, you're wrenching your arm under the bar too much. Have the elbows pointed at the butt but don't put any pressure on your shoulder/elbow. Instead, squeeze the lats and upper back throughout the movement. It will provide a lot of stability -- pain free. Thanks Mike I will! I don't get any shoulder or elbow pain since I developed my upper back more, I was wearing those sleeves for the overhead squat and was too lazy to take them off! Haha When you say wrenching my arm under the bar does that refer to when the elbows drift below the bar instead of pointing towards my butt? Either way I will keep the back as tight as I can and try to minimize it! Tuesday 2/3/15 WORKOUT DB Pullover 40 x 8 x 2 -stretching the lats Rack Bench Press (4" ROM) 45 x 10 135 x 3 225 x 3 315 x 3 405 x 1 455 x 5 (Rep PR) -easy pr here, no left side weakness Bench Press 45 x 5 95 x 5 135 x 5 185 x 3 225 x 3 275 x 3 315 x 1 335 x 5 (Rep PR) -note: last bench press workout was actually 330 not 335 Narrow Grip Bench Press 135 x 3 185 x 3 225 x 5 295 x 5 (Rep PR) -easy, maybe should have used 305 or 315 Unilateral DB Bench Press (alternating arms) 65 x 3 125 x 5 Neutral Grip Pull-up BW+45 x 15 BW+45 x 5 x 2 -possibly a PR BTN Pullup (Band assisted) BW x 10 x 3 Band Pullapart Band x 20 x 3 Seated DB External Rotation 20 x 15 20 x 12 x 2 1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted February 4, 2015 Share Posted February 4, 2015 Not sure if this is a stupid question but do you just walk back and forth for an hour straight like you're in a jail cell. Do you accomplish anything else during this time or is at the equivalent of rocking back and forth staring through the carpet kind of hour... I like when you were loggin your "active recovery." Can we get updates on the number of times you actively recover each day. Thanks. I had to ask him the same question about the pacing! I just imagine him with super intense mad look while he stomps around for 1 hour! Is there such thing as too much active recovery?? Quote Link to comment Share on other sites More sharing options...
strongman1 Posted February 4, 2015 Share Posted February 4, 2015 I like the end of your pullup video... "flex or something"... and then you didn't do it! What! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 4, 2015 Share Posted February 4, 2015 It's only when active recovery starts to negatively impact your life cause you have to have it all the time. Congrats again on the PRs. Noice. I've always liked the way you bench. Just one thing, when you take it out (receive handoff), don't extend the arms. You're coming out of your tuck a little when doing that. When you receive the weight you should almost sink down farther into the bench instead of pushing up on the weight -- it'll keep your tuck much better. If you have trouble with this, Kelly will show you how to keep it tucked back and not extend when being handed off. Quote Link to comment Share on other sites More sharing options...
MattM Posted February 6, 2015 Author Share Posted February 6, 2015 I like the end of your pullup video... "flex or something"... and then you didn't do it! What! It's only when active recovery starts to negatively impact your life cause you have to have it all the time. Congrats again on the PRs. Noice. I've always liked the way you bench. Just one thing, when you take it out (receive handoff), don't extend the arms. You're coming out of your tuck a little when doing that. When you receive the weight you should almost sink down farther into the bench instead of pushing up on the weight -- it'll keep your tuck much better. If you have trouble with this, Kelly will show you how to keep it tucked back and not extend when being handed off. Kelly: I can't be showing off all my posing secrets Mike: I think that I got a really weird handoff that time from that guy, it felt like it got dropped on me and I had to stabilize pretty quick so I untucked I will have to work on keeping that position when I unrack, that has always been hard for me in general! Quote Link to comment Share on other sites More sharing options...
MattM Posted February 6, 2015 Author Share Posted February 6, 2015 Wednesday 2/4/15 WORKOUT Single Leg Deadlift 95 x 5 135 x 3 185 x 5 (Weight PR, Rep PR) 22" Rack Pull 245 x 1 335 x 1 425 x 1 515 x 1 605 x 1 695 x 1 785 x 1 (Weight PR) 900 x 5 (Weight PR, Rep PR) Snatch Grip Deadlift 245 x 3 455 x 5 (Weight PR, Rep PR) Snatch Grip Pendlay Row 285 x 5 (Weight PR, Rep PR) Deficit Deadlift (standing on 25lb bumpers) 425 x 2 x 4 Wide Grip Banded Dimel Deadlift 265 x 12 x 3 X-Band Walk Red Mini x 1 minute x 3 GHR BW x 12 x 3 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 6, 2015 Author Share Posted February 6, 2015 Friday 2/6/15 WORKOUT Overhead Rack Press -I was in a gym where the rack did not go as high as I would have liked it to get only a 6" ROM, it was about to the top of my forehead 135 x 3 225 x 3 275 x 1 275 x 5 Standing Strict Press 70 x 1 100 x 1 140 x 1 160 x 1 195 x 1 225 x 1 245 x 5 (Rep PR) 230 x 5 Standing Unilateral DB Strict Press 100 x 5 L&R Dumbbell Lateral Raise 60 x 6 x 3 Dumbbell Rear Delt Raise 55 x 5 x 3 Dumbbell Upright Row 55 x 5 x 3 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 7, 2015 Author Share Posted February 7, 2015 Saturday 2/7/15 WORKOUT Axle Continental Cleans 135 x 3 185 x 2 205 x 1 225 x 1 245 x 1 265 x 4 (Rep PR) Front Squat 135 x 5 225 x 3 315 x 1 405 x 3 (Rep PR) Farmers Hold 130 x 7 seconds 220 x 7 seconds 310 x 3 seconds 360 x 7 seconds x 4 (Volume PR) 330 x 33 seconds Muscle Up Attempts -2 really really ugly reps. Still a PR... i guess haha Medicine Ball Tossing 20 x 10 tosses ~ 30ft up 20 x 5 tosses ~ 40ft up 20 x 3 tosses ~ a few inches away from the ceiling, maybe 55 ft up Plank (squeezing glutes) BW+25 x 1 minute Quote Link to comment Share on other sites More sharing options...
MattM Posted February 9, 2015 Author Share Posted February 9, 2015 Monday 2/9/15 WORKOUT Full Squat 45 x 5 135 x 3 245 x 3 335 x 3 445 x 1 495 x 1 535 x 3 (Rep PR) -easy pr Pause Squat 245 x 1 445 x 1 475 x 1 (Weight PR) -maybe should have gone up a tad, but felt good Single Leg Hip Thrust BW+35 x 10 x 3 Single Leg Calf Raise BW x 25 x 3 1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 10, 2015 Share Posted February 10, 2015 BOOM! Huge squatz I watched you dead vid a couple of times. On the deficit dead and dimel dead you're overextending you back to compensate for weakness in the glutes. Not to contraction the glutes as soon as you start pulling and use them to push the hips through into the bar. In order for you lockout to improve, you need to break the habit of overextending the lower back. Keep your spine neutral and push as hard as you can with the glutes. I know its easier said than done. Practice slowly with light weights when warming up. Watch vids of deadlifters like Brandon Cass or Benny. See how they push the hips through without throwing the back backward into lorodosis. Keep it up. A lot of fun to watch this progress! Quote Link to comment Share on other sites More sharing options...
MattM Posted February 11, 2015 Author Share Posted February 11, 2015 BOOM! Huge squatz I watched you dead vid a couple of times. On the deficit dead and dimel dead you're overextending you back to compensate for weakness in the glutes. Not to contraction the glutes as soon as you start pulling and use them to push the hips through into the bar. In order for you lockout to improve, you need to break the habit of overextending the lower back. Keep your spine neutral and push as hard as you can with the glutes. I know its easier said than done. Practice slowly with light weights when warming up. Watch vids of deadlifters like Brandon Cass or Benny. See how they push the hips through without throwing the back backward into lorodosis. Keep it up. A lot of fun to watch this progress! I agree, I have talked to kelly too about this and I need to break the habit. Im going to try to see what I can do today to minimize the overextension! Tuesday 2/10/15 WORKOUT Bench Press 135 x 5 x 3 185 x 3 225 x 3 275 x 3 315 x 1 355 x 3 -this was a good bench for me, but not a pr. I got 365 x 4 at one point and I don't know if I could have hit 370 x 3 to PR Narrow Bench Press 135 x 3 225 x 3 275 x 3 320 x 3 (Weight PR, Rep PR) Rack Bench Press (3" ROM) 135 x 3 225 x 3 315 x 3 405 x 3 475 x 3 (Weight PR) Weighted Neutral Grip Pullup BW+70 x 10 (Rep PR) BW+70 x 9 Band Pullaparts Band x 20 x 3 Seated DB External Rotation 25 x 10,8,8 1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted February 12, 2015 Share Posted February 12, 2015 Congrats on all the big PRs. Watched that strict press, that's pretty huge, nice job. @Mike.... I just discovered Brandon Cass. That guy is a machine. Looks like he mostly lifts alone, fairly calm, insane almost Ed Coan like numbers. 1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 12, 2015 Share Posted February 12, 2015 The progress continues!! Nice job, Matt. Kelly- yeah, it's funny watching his vids. A normal gym, people doing there machines and cables, and here's this guy deadlifting in the 8's in a pretty casual manner. No big deal, no one notices. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 12, 2015 Author Share Posted February 12, 2015 Congrats on all the big PRs. Watched that strict press, that's pretty huge, nice job. @Mike.... I just discovered Brandon Cass. That guy is a machine. Looks like he mostly lifts alone, fairly calm, insane almost Ed Coan like numbers. The progress continues!! Nice job, Matt. Kelly- yeah, it's funny watching his vids. A normal gym, people doing there machines and cables, and here's this guy deadlifting in the 8's in a pretty casual manner. No big deal, no one notices. I watched those Brandon Cass vids too... holy shit, he's a monster deadlifter! How can people not realize how heavy of a bar he's pulling?? Thanks Kelly & Mike! I'm hoping for another good press tomorrow! Wednesday 2/11/15 WORKOUT Single Leg Deadlift 135 x 5 22" Rack Pull (was planning on doing 1000 x 3 but ran out of room for change on the bar) 245 x 1 335 x 1 425 x 1 515 x 1 605 x 1 695 x 1 785 x 1 875 x 1 965 x 3 (Weight PR, Rep PR) Snatch Grip Deadlift 245 x 1 335 x 1 425 x 1 515 x 3 (Weight PR, Rep PR) Snatch Grip Pendlay Row 335 x 3 (Weight PR, Rep PR) Deficit Deadlift (standing on 25lb bumpers) 335 x 1 425 x 1 515 x 1 605 x 1 (Weight PR) -could have done 2 that last set, but knew I had gone too heavy so stopped. No hitch on the rep though Wide Grip Banded Dimel Deadlift (green bands over bar) 275+Bands x 12 x 2 X-Band Walk Red x 1 minute x 3 GHR BW x 12 x 3 1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 12, 2015 Share Posted February 12, 2015 This has actually exceeded my expectations for the deadlift. Wow. If you run out of room, you can add chain and/or band 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 12, 2015 Author Share Posted February 12, 2015 This has actually exceeded my expectations for the deadlift. Wow. If you run out of room, you can add chain and/or band Mike: Check your phone saturday. I'm 221lbs, will send you a photo. I'd to hit a 3x bodyweight deadlift if possible, and will be around 220 by then I think! Quote Link to comment Share on other sites More sharing options...
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