MattM Posted August 16, 2015 Author Share Posted August 16, 2015 (edited) Saturday 8/15/15 WORKOUT Log Cleans 90 x 3 140 x 3 180 x 3 215 x 3 225 x 3 235 x 3 245 x 3 Circus DB Clean & Press 45 x 3 75 x 3 120 x 1 135 x 1 150 x 2 x 3 R 150 x 2 x 2 L (Rep PR, Volume PR) 120 x 6 L Conan's Carry w/Yoke 280 x 30ft 460 x 30ft 550 x 60ft ~13.3 seconds (better than last week) 400 x 100ft ~14.3 seconds Conan's Hold w/Yoke 650 x 8 whopping seconds... haha. I just can't get any air and as soon as it's out the end is near. Farmers Carry 130 x 30ft 220 x 30ft 285 x 60ft ~11 seconds (not such a good run) 285 x 60ft ~9.1 seconds (much better run, probably a Time PR) Farmers Hold 285 x 8 seconds x 2 240 x 45 seconds 1 hour 10 minute walk Video is coming of the workout, excluding the walk haha. Edited August 16, 2015 by MattM 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 17, 2015 Author Share Posted August 17, 2015 240 hold not in video 1 Quote Link to comment Share on other sites More sharing options...
dpc Posted August 17, 2015 Share Posted August 17, 2015 Music is much too angry. I recommend some Cat Stevens. Or Blondie. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 18, 2015 Author Share Posted August 18, 2015 Music is much too angry. I recommend some Cat Stevens. Or Blondie. Haha well I had to look up both of those people, and all I can say is I will take it under consideration. Maybe I'll put on some ke$ha next video Quote Link to comment Share on other sites More sharing options...
MattM Posted August 18, 2015 Author Share Posted August 18, 2015 Monday 8/17/15 WORKOUT Single Leg Deadlift 135 x 8 x 3 -low back pump from these 22" Axle DO Deadlift worked up to 315, 275 x 3 22" Deadlift (off blocks) 315 x 1 405 x 1 495 x 1 585 x 1 700 x 4 x 2 -lats were feeling very tired today 12" Single Arm Deadlift (using a farmers handle, held in front of me) 130 x 1 L&R 220 x 1 L&R 325 x 2 L&R 230 x 3 L&R (60 seconds rest between sets) 12" Single Arm Deadlift Hold 200 x 60 seconds L&R 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 21, 2015 Author Share Posted August 21, 2015 Tuesday 8/18/15 WORKOUT Bench Press 45 x 10 95 x 5 135 x 5 185 x 28 Dumbbell Pullover 40 x 10 x 2 Dumbbell Bench Press 95 x 30R 95 x 13,10,7 Incline DB Row 115 x 6 x 4 (limited rest to 60 seconds) Dumbbell Chest Flye 45 x 10 x 2 Weighted Chinups BW+45 x 5 x 2 Band Pullaparts Orange x 20 x 6 (limited rest to 30 seconds) 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 21, 2015 Author Share Posted August 21, 2015 Wednesday 8/19/15 WORKOUT Squat (about 90lbs chain total) 45+chains x 5 135+chains x 3 225+chains x 3 315+chains x 3 x 5 (limited rest to 90 seconds) Front Squat 45 x 1 135 x 1 225 x 1 275 x 3 x 5 (limited rest to 90 seconds) X-Band Walk Orange x 2 min x 3 Calf Raises BW x 55 x 3 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 21, 2015 Author Share Posted August 21, 2015 Thursday 8/20/15 WORKOUT Log Strict Press 90 x 5 120 x 1 150 x 1 180 x 1 200 x 1 220 x 6 x 2 205 x 6 205 x 8 Dumbbell Strict Press 100 x 6 L&R DB Front Raise 40 x 8 x 3 DB Lateral Raise 50 x 8 x 3 DB Rear Delt Raise 40 x 10 x 3 DB Upright Row 50 x 8 x 3 I am VERY happy with the way these workouts have been going for me 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 22, 2015 Author Share Posted August 22, 2015 Friday 8/21/15 WORKOUT Swiss Bar Pendlay Row 17.5 x 5 107.5 x 3 157.5 x 3 197.5 x 1 265 x 10 x 2 Behind-the-Neck Cable Pulldown (plate loaded) 100 x 5 210 x 10 x 2 Incline DB Scapular Retractions 60 x 20 x 5 (limited rest to 30 seconds) Cable Pullover 100 x 10 x 2 Seated DB External Rotation 35 x 8 x 2 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 23, 2015 Author Share Posted August 23, 2015 Saturday 8/22/15 WORKOUT Log Cleans 90 x 3 140 x 3 230 x 3 240 x 3 250 x 3 Circus Dumbbell Clean & Press 50 x 2 75 x 2 120 x 2 L&R 140 x 1 L&R 160 x 2 x 3 R 160 x 1 L 140 x 3 x 2 L Conan's Carry w/Yoke 280 x 20ft 370 x 20ft 460 x 20ft 575 x 30ft x 2 (tried for 60, didn't make it and finished off the other 30 after a breather) 440 x 100ft in 14.4 seconds 660 x 15 seconds HOLD ONLY Farmer's Walk 130 x 30ft 220 x 30ft 295 x 60ft 10.4 seconds 295 x 60ft 10 seconds flat 295 x 8 seconds x 2 HOLD ONLY 245 x 30 seconds HOLD ONLY Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 23, 2015 Share Posted August 23, 2015 That's a lot of weight to move around in a day! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 24, 2015 Author Share Posted August 24, 2015 That's a lot of weight to move around in a day! Haha well after this 4hr ordeal/workout I immediately went to little ceasars pizza and was on the couch watching netflix the rest of the night except for a donut break... so it all evened out! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 24, 2015 Share Posted August 24, 2015 That's a lot of weight to move around in a day!Haha well after this 4hr ordeal/workout I immediately went to little ceasars pizza and was on the couch watching netflix the rest of the night except for a donut break... so it all evened out! And would still lose weight! 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 26, 2015 Author Share Posted August 26, 2015 Sunday 8/23/15 -45 minute walk Monday 8/24/15 WORKOUT Single Leg Deadlift 135 x 8 x 3 DO Axle Block Pull (off 22" blocks) 135 x 1 225 x 1 275 x 10 22" Deadlift off Blocks 405 x 1 495 x 1 585 x 1 700 x 4 x 2 Single Arm 12" Deadlift (using farmers handle, held in front) 135 x 1 235 x 3 x 7 (60 seconds rest, 4 pulls w/right, 3 w/left) 210 x 60 second HOLD ONLY w/right hand Tuesday 8/25/15 WORKOUT Bench Press 45 x 5 95 x 5 135 x 5 185 x 29 Dumbbell Pullover (more of a stretch) 40 x 10 x 2 Dumbbell Unilateral Bench Press 100 x 25 right 100 x 11,9,7 left Incline Dumbbell Row (60 seconds rest between sets) 120 x 6 x 4 Dumbbell Chest Flye 45 x 12 x 2 Weighted Chin-up 55 x 5 x 2 Band Pullapart (30 seconds rest between sets) Band x 20 x 6 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 28, 2015 Author Share Posted August 28, 2015 Wednesday 8/26/15 WORKOUT Squat (with 90lbs total chain weight) 45+chains x 3 135+chains x 3 225+chains x 3 325+chains x 3 x 6 (90 seconds rest between sets) Front Squat 45 x 1 135 x 1 225 x 1 285 x 3 x 6 (90 seconds rest between sets) X-band Walk Orange x 120 seconds x 3 Single Leg Calf Raise BW+70 x 40,35,25 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 28, 2015 Share Posted August 28, 2015 I need to remember to do X band walks/marching. Only did it a few times but it worked good. Quote Link to comment Share on other sites More sharing options...
MattM Posted August 30, 2015 Author Share Posted August 30, 2015 I need to remember to do X band walks/marching. Only did it a few times but it worked good. My hips and glutes are always on fire after doing them! Thursday 8/27/15 WORKOUT Log Strict Press 90 x 3 120 x 3 150 x 1 180 x 1 210 x 1 225 x 6 x 2 210 x 6,8 Unilateral Dumbbell Strict Press 105 x 10R, 3L -lefty was very tired Dumbbell Front Raise 45 x 8 x 3 Dumbbell Side Raise 45 x 5 x 3 -shoulders where shot Dumbbell Rear Delt Raise 45 x 8 x 3 Dumbbell Upright Row 55 x 5 x 3 Friday 8/28/15 WORKOUT Swiss Bar Pendlay Row 270 x 10 x 2 Behind The Neck Pulldown 100 x 5 215 x 10 x 2 Scapular Retractions 75 x 15 x 5 (30 seconds rest between sets) Cable Pullover 100 x 12 x 2 Dumbbell External Rotations 35 x 9 x 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 30, 2015 Author Share Posted August 30, 2015 Saturday 8/29/15 WORKOUT Log Cleans 90 x 3 140 x 3 180 x 3 235 x 2 245 x 2 255 x 2 Circus Dumbbell Clean & Press 50 x 3 75 x 3 120 x 1 145 x 1 R 145 x 2 x 3 L (Volume PR) 165 x 2 x 3 R (Volume PR) 120 x 8 L Conan's Walk w/Yoke 280 x 20ft 410 x 20ft 660 x pick 585 x 60ft in ~13 seconds (Weight PR, Distance PR) 450 x 80ft in ~11.2 seconds (Time/Speed PR) 660 x 15 second hold Farmers Walk 130 x 20ft 220 x 20ft 300 x 60ft ~9.7 seconds (probably a pr) 230 x 80ft ~8.4 seconds 295 x 8 seconds hold x 2 245 x 30 seconds hold 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 1, 2015 Author Share Posted September 1, 2015 (edited) Sunday 8/30/15 20 min walk 7.5% incline 2.5 mph 20 min walk 2.5 mph Monday 8/31/15 WORKOUT Single Leg Deadlift 135 x 8 x 3 Barbell Shrug 600 x 10 x 2 Farmers Hold (weight per hand) 130 x pick 220 x pick 300 x 6 seconds 325 x 6 seconds x 4 270 x 35 seconds Grip was still tired from Saturday Edited September 1, 2015 by MattM 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 2, 2015 Author Share Posted September 2, 2015 Tuesday 9/1/15 WORKOUT Dumbbell Pullover (as a stretch) 40 x 10 x 2 Dumbbell Unilateral Overhead Strict Press 40 x 3 60 x 3 80 x 20 90 x 15 110 x 1 100 x 8 90 x 12 Incline Dumbbell Row (60 seconds rest between sets) 120 x 8 x 4 Dips BW x 8 x 3 -focused on holding lockout every rep Weighted Chinups BW+60 x 5 x 2 Paused Dumbbell Chest Flye 50 x 12, 9 Band Pullapart (limited rest to 30 seconds) Green x 20 x 6 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 3, 2015 Author Share Posted September 3, 2015 (edited) Wednesday 9/2/15 WORKOUT Squat (with 90lbs total chain added) 150 x 3 200 x 3 240 x 2 290 x 1 350+chain x 3 x 7 (90 seconds rest between sets) Front Squat 315 x 3 x 7 (90 seconds rest between sets) Monster Walk Green Mini x 2 min x 3 X-Band Walk Orange x 2 min x 3 Single Leg Calf Raise BW x 80,55,50R 65L I was nearly sick after doing the squats Edited September 3, 2015 by MattM 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 3, 2015 Share Posted September 3, 2015 What's a monster walk? Just teetering side to side? Quote Link to comment Share on other sites More sharing options...
MattM Posted September 4, 2015 Author Share Posted September 4, 2015 What's a monster walk? Just teetering side to side? Haha well I had to look it up. Its where you get into a shallow squat with a band across your ankles and walk slowly forward while keeping your feet far apart, I also walk backwards doing these. It's still meant for the medial glutes I believe Thursday 9/3/15 WORKOUT Log Strict Press (clean first rep) 90 x 5 120 x 3 150 x 1 180 x 1 210 x 1 225 x 7 x 2 (Rep PR, Volume PR) 210 x 7,8 Dumbbell Alternating Front Raise 45 x 7 x 3 Dumbbell Lateral Raise 50 x 7 x 3 Dumbbell Rear Delt Rase 45 x 7 x 3 Dumbbell Upright Row 55 x 7 x 2 3 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted September 4, 2015 Share Posted September 4, 2015 Fine job getting that PR! Quote Link to comment Share on other sites More sharing options...
MattM Posted September 5, 2015 Author Share Posted September 5, 2015 Fine job getting that PR! I'm hoping to keep the press going up, thanks! There's lots of pressing in my next comp :p Friday 9/4/15 WORKOUT Swiss Bar Pendlay Row 305 x 10 x 2 Behind The Neck Pulldown 225 x 15,8 Dumbbell Scapular Retraction (basically a shrug while laying face down on an incline bench) 75 x 20 x 2 75 x 15 x 3 -30 seconds rest between sets Cable Pullover 110 x 10,12 Dumbbell External Rotation 35 x 10 x 2 1 Quote Link to comment Share on other sites More sharing options...
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