MattM Posted October 11, 2015 Author Share Posted October 11, 2015 Friday 10/9/15 WORKOUT Agility Drills: -ladder zig zags -ladder both feet every hold forward -ladder in in out outs (left and right) -ladder zig zag with a lateral jump -cone drill jump (forward x 2, left, center, right, center then repeat) -cone drill 10ft forward, 2 feet back, 10 feet forward -cone drill (forward, left shuffle, forward, right shuffle, forward) lots of these Hanging Leg Raises BW x 12 x 2 Saturday 10/10/15 WORKOUT Axle Clean & Press (for done for speed) 145 x 2 x 10 Atlas Stones 120 x 3 @ 46" over bar, single motion 150 x 2 @ 46" over bar, single motion 230 x 2 @ 46" over bar, single motion 265 x 1 @ 57.5" platform, single motion 310 x 1 @ 42.5" platform single motion Stone Series 120 x 1 @ 62.5" platform 150 x 1 @ 57.5" platform 230 x 1 @ 52.5" platform 265 x 1 @ 47.5" platform 310 x 1 @ 42.5" platform -focus on this series was to do all single motions Stone Over Bar 230 x 5 x 3 @ 50" over bar, single motion 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 11, 2015 Share Posted October 11, 2015 Agility Drills: -ladder zig zags -ladder both feet every hold forward -ladder in in out outs (left and right) -ladder zig zag with a lateral jump -cone drill jump (forward x 2, left, center, right, center then repeat) -cone drill 10ft forward, 2 feet back, 10 feet forward -cone drill (forward, left shuffle, forward, right shuffle, forward) lots of these I knew you were getting ready for the NFL! Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted October 11, 2015 Share Posted October 11, 2015 I'm catching up on all I've missed on the board during my little hiatus. This is awesome, Matt! Congratulations! Way to keep your head and rally for a great finish. Quote Link to comment Share on other sites More sharing options...
MattM Posted October 14, 2015 Author Share Posted October 14, 2015 Agility Drills: -ladder zig zags -ladder both feet every hold forward -ladder in in out outs (left and right) -ladder zig zag with a lateral jump -cone drill jump (forward x 2, left, center, right, center then repeat) -cone drill 10ft forward, 2 feet back, 10 feet forward -cone drill (forward, left shuffle, forward, right shuffle, forward) lots of these I knew you were getting ready for the NFL! Hahaha if I could have re-done things I might have tried to focus more on football because it seems like there are a few more opportunities there! I just want to do some agility work because the floor at nationals was so slick that a lot of guys struggled and I'd like to keep or expand that advantage. I'm catching up on all I've missed on the board during my little hiatus. This is awesome, Matt! Congratulations! Way to keep your head and rally for a great finish. Thanks Eric! I really tried my best that second day and will reflect on the events that didn't go so well so that mistakes like that can be prevented! Sunday 10/11/15 WORKOUT (this was an unplanned session) Band Pullaparts Black x 20 x 6 -30 seconds rest Machine Rows half stack x 5 3/4 stack x 3 full stack x 15 Unilateral Cable Pulldowns 1/2 stack x 5 3/4 stack x 3 full stack x 14R, 15L -happy about lefty Rear Delt Machine 1/4 stack x 15 1/2 stack x 20 Biceps Curl Machine 1/2 stack x 15 Barbell Shrugs 135 x 10 225 x 50 -no straps, fairly strict Wrist Roller 5 x 4 rolls for speed 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 14, 2015 Author Share Posted October 14, 2015 (edited) Monday 10/12/15 WORKOUT Squat 45 x 3 95 x 3 135 x 3 185 x 3 245 x 3 295 x 3 335 x 1 385 x 1 445 x 1 500 x 10 (Rep PR) -I was extremely happy about this set, and took a video however after 8 reps the memory ran out still the way the first 8 reps went I hope it will be believable that I got 2 more. I used 2 x 100lb plates, a 25lb plate, and a 2.5lb plate each side. Front Squats -up to 365 x 1 but my head wasn't in it so I called the front squats Abductor Machine + Crunch Machine (superset) full stack x as many reps as possible in 60 seconds 3/4 stack x as many reps as possible in 30 seconds Seated Calf Machine 160 x 30 x 3 Leg Extension 3/4 stack x as many reps as possible in 30 seconds -30 seconds rest between sets Edited October 14, 2015 by MattM 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 14, 2015 Share Posted October 14, 2015 Holy crap! Nice PR! That's my benchmark to your squat; 20%. Dang! Quote Link to comment Share on other sites More sharing options...
MattM Posted October 15, 2015 Author Share Posted October 15, 2015 Holy crap! Nice PR! That's my benchmark to your squat; 20%. Dang! Thanks man! It feels good that I got ten, that was a long time rep goal for me Tuesday 10/13/15 WORKOUT Dumbbell Pullover 50 x 12 x 3 Military Press (strict) 45 x 5 75 x 5 105 x 3 135 x 3 165 x 16-17 (lost count) -held each rep up top for a down command Dumbbell Military Press (strict, held for lockout) 50 x 10,8,6 -shoulders were pretty done already Dumbbell Lateral Raise 40 x 10 x 3 Rear Delt Cable Crossover 30 x 18,12,6 Unilateral Dumbbell Triceps Overhead Extension 35 x 20R, 16L 35 x 10R, 10L 35 x 5L DB Upright Row 35 x 6 x 3 I couldn't raise my arms and the pump was so large it hurt and I actually wanted it to go away.... I guess there's a first time for everything 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 16, 2015 Author Share Posted October 16, 2015 Wednesday 10/15/15 WORKOUT Deadlift (speed) 135 x 1 185 x 1 225 x 1 275 x 1 315 x 5 365 x 5 420 x 5 Wide Grip Sphere-Handle Pulldown 50 x 8 140 x 8 160 x 8 180 x 8 200 x 8 Seated Cable Row 200 x 15 x 3 Seated Dumbbell Shrug 100 x 20 x 3 Hamstring Curl Machine 1/3 stack x 8 2/3 stack x 8 full stack x 15 Calf Press 200 x 50 Thursday 10/16/15 WORKOUT Dumbbell Bench (speed) 55 x 5 65 x 5 75 x 5 Dumbbell Chest Flye 20 x 8 30 x 8 40 x 8 50 x 8 60 x 8 Cable Chest Flye 22.5 x 12 x 3 Unilateral Cable Pullover 70 x 8 L&R 80 x 8 L&R 90 x 8 L&R 100 x 5 L&R Band External Rotation 3 sets of max reps Band Pullapart Black x 100 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted October 16, 2015 Share Posted October 16, 2015 You were flying on those last two events. Well done. Proud of you. 500 x 10 squat. HUGE!!!!! Quote Link to comment Share on other sites More sharing options...
MattM Posted October 17, 2015 Author Share Posted October 17, 2015 You were flying on those last two events. Well done. Proud of you. 500 x 10 squat. HUGE!!!!! Thanks Mike! I really needed some good events, I didn't want to let you down!! And I was surprised about how much my squat went up this training cycle! It's crazy! Quote Link to comment Share on other sites More sharing options...
MattM Posted October 17, 2015 Author Share Posted October 17, 2015 Saturday 10/17/15 WORKOUT Overhead Medley Reps w/log up to 230 Reps w/axle up to 185, and one single motion clean of 230 Light Dumbbell, Keg, and Sandbag cleaning & pressing Weighted Hang BW+90 x 53 seconds BW x 105 seconds Atlas Stones 230 x 1 @ 42.5" 230 x 1 @ 47.5" 230 x 1 @ 52.5" 230 x 1 @ 57.5" Single Motion 230 x 1 @ 62.5" Single Motion 265 x 1 @ 42.5" 265 x 1 @ 47.5" 265 x 1 @ 52.5" Single Motion 265 x 1 @ 57.5" Single Motion 310 x 1 @ 42.5" 310 x 1 @ 47.5" 310 x 1 @ 52.5" Single Motion Quote Link to comment Share on other sites More sharing options...
Blackdog Posted October 18, 2015 Share Posted October 18, 2015 CONTEST SUMMARY 2015 NAS Amateur Nationals Day 1: Log Clean & Press - 275 for reps in 60 seconds: This was by far my worst event this comp. I had a stagger in my feet and my first rep was disqualified which threw me off. I had a total of 1 rep that counted, which put me in the mid bottom of the pack. Conan's Carry with Yoke - 600 for 60ft: I finished this event in 8.93 seconds I believe, which put me in 8th for this event. I started a little slow but finished fast. It was a Time PR for this event as well. Farmers Walk - 310 each hand for 60ft: I finished this event in 10.23 seconds, but grip gave right before the line and the handle slid through the finish, resulting in a 2 second time penalty, which put me in 15th or so for this event (I can't remember). After day one I was pretty disheartened and had to make some attitude adjustments so I could pull through and save my ass on day 2, which thankfully was exactly what happened!!! Day 2: Dumbbell/Deadlift Medley - 160lb dumbbell clean & press, followed by a 250lb single hand deadlift for reps in 60 seconds: I ended up with 7 presses with the 160 dumbbell, and 6 lifts with the deadlift in the time allowed. This put me in a tie for fourth on this event, which helped get my ass in gear for the fifth and final event. Sandbag Carry & Load - 220,240,260 sandbags carried 60ft and loaded to a 40" platform: I finished this event with a time of 31.11 seconds, putting me in third for this event, and 6th overall in the middleweight division (175-231) and in the 200-231 division. Because of this I qualified for the Arnold Classic!!! Goal achieved, even with some mistakes made in the first day. Man, this is inspiring!!! Love it!!! Excellent. I love strongman stuff! Quote Link to comment Share on other sites More sharing options...
MattM Posted October 20, 2015 Author Share Posted October 20, 2015 Thanks Blackdog, it feels good to hear stuff like that. I'll try and keep things going in the right direction! Monday 10/19/15 WORKOUT Overhead Squat 45 x 5 95 x 5 135 x 15, 12 Pause Squat 225 x 3 320 x 5 375 x 5 435 x 5 Front Squat 135 x 1 225 x 1 315 x 1 405 x 5 (Rep PR) Dumbbell Lunges 45 x 10 45 x 8 Cable Kickbacks 55 x 12 x 2 Incline Situps BW+Band x 10 x 2 Seated Calf Raises 130 x 15 x 2 -paused at the top for a second each rep 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 22, 2015 Author Share Posted October 22, 2015 Wednesday 10/21/15 WORKOUT Deadlift (straps, touch and go) 135 x 5 135 x 1 225 x 4 225 x 1 315 x 3 315 x 1 405 x 2 475 x 20 (Rep PR) -I am very happy with this PR! Neutral Grip Pulldown 50 x 5 200 x 3 250 x 12 250 x 8 x 2 Behind The Neck Pulldown 200 x 18 250 x 7,9 Incline DB Row (did scapular ~10 scapular retractions at the end of each set) 100 x 10 100 x 8 x 2 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 22, 2015 Share Posted October 22, 2015 Holy crap! That's some tough cardio. Quote Link to comment Share on other sites More sharing options...
MattM Posted October 26, 2015 Author Share Posted October 26, 2015 Holy crap! That's some tough cardio. Yes It was! Surprisingly though I caught my breath faster than during some of the longer sets, since I was really only pulling the bar around 37-38 seconds! Saturday 10/24/15 WORKOUT Lat Pulldowns (warmup) -worked up to the full stack x 3 Neutral Grip Pullups BW x 15 Cable Row -worked up to the full stack x 17 Abductor Machine -mid stack x 50 reps Hamstring Curl Machine -worked up to the full stack x 12 Cable Crunches -two sets with light weight Biceps Curl Machine -worked up to 3/4 stack x 8 Single Arm Cable Pulldowns -worked up to full stack x 20 (did more for lefty) Adductor Machine -mid stack x 25 Rear Delt Machine -worked up to "290" or one pin below max for one rep, then did mid stack x 10 Cable Rope Pullover -used this as more of a stretch, did lighter weight than usual for high reps Prone Incline DB Trap Raise 15 x 15,12 Light DB Curls -3 sets of 20, alternating between hammer grip and palms forward Calf Raises BW+25 x 20 A random workout, I tried to target muscles that I believe will help my deadlift 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 26, 2015 Share Posted October 26, 2015 Lots of exercises! Too hard to set-up for lots of daily variety in my little home gym. Quote Link to comment Share on other sites More sharing options...
MattM Posted October 29, 2015 Author Share Posted October 29, 2015 Lots of exercises! Too hard to set-up for lots of daily variety in my little home gym. Sometimes it's nice to have variety, but from what I've seen you've got a great setup! I bounce around between 3 different places to lift :p Monday 10/26/15 Squat 45 x 3 95 x 3 135 x 3 185 x 2 245 x 1 295 x 1 335 x 1 385 x 1 445 x 1 495 x 1 535 x 1 560 x 1 580 x 1 -thought I had done 590 so stopped here, I would have added 10 more pounds if I could do freaking plate math Overhead Squat 45 x 5 95 x 5 135 x 1 165 x 10 Barbell Lunge 95 x 15 each leg Side Bend 100 x 20 each side Hip Thrust BW x 2 min Standing Single Leg Calf Raise 100 each leg I'll post the 580 vid later Tuesday 10/27/15 Military Strict Press 45 x 3 75 x 3 105 x 1 135 x 1 165 x 1 195 x 1 225 x 1 250 x 1 Push Press up to 260 x 1 -keeping form Overhead Rack Press (bar starts at forehead) up to 225 x 8 Dumbbell Military Press a few sets of 60 x 5 to warm up 80 x 10 left only 150 x 1 right (push press) Cable Lateral Raise 40 x 15 Cable Rear Delt Raise 40 x 15 Unilateral Overhead Triceps Extension 40 x 15R, 17L Wednesday 10/28/15 Speed Deadlift 135 x 1 185 x 1 245 x 1 300 x 1 x 8 Single Leg Deadlift 45 x 5 95 x 10 245 x 5 One Arm Row up to 150, wasn't feeling it Back Extension BW x Failure Lying Incline Barbell Trap Raise 15 x 20,15,12 Lying Incline DB Row (elbows were kept far out from the sides) 40 x 10 x 3 Seated Calf Raise 180 x 50 Body Saw BW x 22 reps Light Biceps Work Quote Link to comment Share on other sites More sharing options...
dpc Posted October 30, 2015 Share Posted October 30, 2015 Just read through what I've missed. Congrats on the contest this month. That is amazing. I'm glad you mentally got yousrelf back in it. You would have been destroyed if you let that first day effect your second day. So when is the Arnold Classic? Does it happen to be in Phoenix? (Joking, doesn't that take place in Ohio?) Quote Link to comment Share on other sites More sharing options...
MattM Posted November 1, 2015 Author Share Posted November 1, 2015 Just read through what I've missed. Congrats on the contest this month. That is amazing. I'm glad you mentally got yousrelf back in it. You would have been destroyed if you let that first day effect your second day. So when is the Arnold Classic? Does it happen to be in Phoenix? (Joking, doesn't that take place in Ohio?) Hey, just left you a voice mail hit me back when you have a chance man The Arnold Classic will be march 4th, and 6th. I just got the events this week, they're pretty standard - log clean & press, frame carry, deficit axle deadlift, carry medley (2 kegs, 1 sandbag), stone over bar, mystery medley. Quote Link to comment Share on other sites More sharing options...
MattM Posted November 1, 2015 Author Share Posted November 1, 2015 Here's the video of the 580 squat that I thought was 590 since I am terrible at addition apparently. Saturday 10/31/15 WORKOUT (did everything at or around 50%) Atlas Stones 230 x 1 x 5 @ 52" 230 x 1 @ 62.5" 265 x 1 x 4 @ 52" 265 x 1 @ 52" single motion 265 x 1 @ 57.5" single motion DO Deficit Axle Deadlift (standing on a 4" platform) 135 x 1 x 3 225 x 1 x 2 275 x 1 x 3 Trap Bar Deadlift 170 x 1 260 x 1 420 x 1 x 5 Log Clean & Press 140 x 3 x 5 Circus Dumbbell Clean & Press 110 x 2 (1L, 1R) x 5 Yoke Carry 190 x 40ft 280 x 40ft 370 x 40ft 420 x 40ft x 5 Farmer's Walk 170 x 40ft x 5 Carry Medley 150 Keg x 40ft x 3 225 Sandbag x 2 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 3, 2015 Author Share Posted November 3, 2015 I am starting another one of Mike Caruso's awesome programs, I think if anything will make me work tooth and nail to a decent Arnold Classic performance it'll be this. Monday 11/2/15 WORKOUT Overhead Squat 45 x 5 95 x 5 x 2 Squat 135 x 3 225 x 2 315 x 2 415 x 5 x 5 (Volume PR) 325 x 4 x 6 (60 seconds rest) 315 x 2 x 3 (1 seconds pause at bottom) Unilateral Band Hamstring Curl Black x 10 x 2 L&R 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 5, 2015 Author Share Posted November 5, 2015 Tuesday 11/3/15 WORKOUT Shoulder Series -I's T's Y's Dumbbell Pullover (one second pause at the bottom of each rep) 45 x 10 x 2 Dumbbell Bench Press 60 x 5 80 x 3 105 x 6 x 3 105 x 4 Incline Dumbbell Row 100 x 12 x 3 100 x 8 Single Arm Dumbbell Bench 95 x 6 x 2 Weighted Neutral Grip Pullup BW+30 x 6 x 4 Dead Rack Press 135 x 3 225 x 1 275 x 1 250 x 1 x 2 225 x 1 x 2 Unilateral Reverse Flye 40 x 10 x 2 Chest Flye 35 x 10 x 3 Dumbbell External Rotations 20 x 10 x 2 Wednesday 11/4/15 Ruck Walk BW+40lbs x 30 minutes Quote Link to comment Share on other sites More sharing options...
MattM Posted November 5, 2015 Author Share Posted November 5, 2015 (edited) Thursday 11/5/15 WORKOUT Single Leg Deadlift 45 x 8 135 x 5 x 2 Rack Pull (right above knees) 135 x 1 225 x 1 315 x 1 405 x 1 545 x 5 -only had to do five for the program, felt fast and light Deadlift (touch & go) 225 x 1 315 x 1 425 x 5 x 5 (Volume PR) Wide Grip Pendlay Row 135 x 3 185 x 20 x 2 Defecit Deadlift w/Band Resistance (wrapped a thick green band under each foot and around the bar twice, lifted standing on 35lb bumpers) 185+Band x 1 275+Band x 1 365+Band x 1 x 6 (less than 90 seconds rest between sets) Edited November 5, 2015 by MattM 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 9, 2015 Author Share Posted November 9, 2015 Friday 11/6/15 30 min incline Ruck Walk w/40lbs Saturday 11/7/15 WORKOUT Barbell Pullover 45 x 8 x 2 (paused for a second to stretch the lats) Military Rack Press (starting at forehead) 135 x 3 185 x 2 205 x 1 225 x 6,9 Wide Grip Pull-up BW x 8,7,6 Incline Dumbbell Press 60 x 10 70 x 8 80 x 6 85 x 5 Seated Cable Row 180 x 12 x 2 180 x 10 Dumbbell Front Raise (full ROM) 40 x 8 x 2 Farmers Handle Shrug 165 x 45,40 Dumbbell Upright Row 50 x 10 x 2 Sunday 11/8/15 30 min incline Ruck Walk w/40lbs 1 Quote Link to comment Share on other sites More sharing options...
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