MattM Posted April 2, 2016 Author Share Posted April 2, 2016 On March 31, 2016 at 1:14 PM, Shoggoth said: Nice swaaats!!! Thanks man, I was happy with it! The next goal is 455, but eventually I want to hit 500 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 2, 2016 Author Share Posted April 2, 2016 Thursday 3/31/16 WORKOUT Lat Pulldown Machine (2 second concentric, 1 second isometric hold at peak tension, 4 second eccentric) 3 sets until I couldn't get 10 clean reps Row Machine 5 sets until I couldn't get 10 clean reps Rear Delt Machine 3 sets until I couldn't get 10 clean reps Low Back Machine 1 set of 25 reps Biceps Machine 2 sets until I couldn't get 10 clean reps Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 2, 2016 Share Posted April 2, 2016 2 hours ago, MattM said: Thanks man, I was happy with it! The next goal is 455, but eventually I want to hit 500 That'll be a doozy! 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted April 2, 2016 Share Posted April 2, 2016 Congrats on that hefty front squat! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 3, 2016 Author Share Posted April 3, 2016 On April 2, 2016 at 4:50 AM, EricMilfeld said: Congrats on that hefty front squat! Thanks Eric, hopefully more to come in the next training cycle! Quote Link to comment Share on other sites More sharing options...
MattM Posted April 3, 2016 Author Share Posted April 3, 2016 Saturday 4/2/16 WORKOUT Axle Clean & Press 25 x 3 75 x 1 115 x 1 165 x 1 205 x 1 230 x 1 255 x 1 285 x 1 295 x miss (lefty missed he lockout) -did some lighter DO Axle work after Sandbag Carry (picked from floor) 150 x 5 picks 220 x 2 picks 285 x pick 285 x 230ft Barbell Front Raise (trying to feel upper back, stretch my thoracic extension ROM) 45 x 20,15,12 Dumbbell Side Bends (trying to get blood into a spot in my lat/low back) 50 x 20 x 2 Speed Deadlift (first two sets, DO, no belt, the rest belted and strapped) 410 x 2 x 6 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 5, 2016 Author Share Posted April 5, 2016 (edited) Monday 4/4/16 WORKOUT Stationary Bike 10 minitues Pause Squat (beltless, about a second in the hole) 245 x 3 335 x 3 425 x 1 470 x 1 500 x 1 (didn't pause long enough, rushed it) Unilateral Leg Press 200+Sled x 10 290+Sled x 8 x 2 -not too hard, but hip flexor got a little tight and was getting squished because every rep I would touch the platform to my resting leg's knee to ensure ROM Incline Situps 4 sets of reps, first few sets I did 20 but lost count after those Roman Chair Leg Raises 4 sets of reps Unilateral Calf Raise BW x 100 in a row each leg Unilateral Glute Bridge (really trying to feel a contraction) BW x 10 x 3 There goes my plan for a deload... lol Edited April 5, 2016 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted April 6, 2016 Author Share Posted April 6, 2016 Monday 4/5/16 WORKOUT Dumbbell Bench 40 x 10 60 x 8 80 x 5 100 x 20 (Rep PR) Incline Dumbbell Bench 50 x 5 75 x 22,10 (Rep PR) Dumbbell Chest Flye (focusing on the stretch) 30 x 10 x 2 Dumbbell External Rotation 20 x 15 x 2 Unilateral Reverse Grip Triceps Extension light weight x 25 reps lefty only Went through my log and got my important PR's straight, so technically I set some today 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted April 6, 2016 Share Posted April 6, 2016 Personal records are treated worse than Rodney Dangerfield at your gym. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 6, 2016 Share Posted April 6, 2016 5 hours ago, EricMilfeld said: Personal records are treated worse than Rodney Dangerfield at your gym. Hahaha! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 6, 2016 Author Share Posted April 6, 2016 13 hours ago, EricMilfeld said: Personal records are treated worse than Rodney Dangerfield at your gym. Haha Nice! Thanks Eric, just happy with some pressing PR's they are the hardest ones for me besides maybe deadlift PRs. 7 hours ago, Shoggoth said: Hahaha! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 7, 2016 Author Share Posted April 7, 2016 Wednesday 4/6/16 WORKOUT I did something kind of crossfitty today :0 Neutral Grip Pullup+Deadlift Superset (straps, no belt, 3 min rest between sets) BW x 21 + 315 x 21 BW x 15 + 315 x 15 BW x 9 + 315 x 9 Barbell Row + Barbell Shrug Superset 135 x 10 + 135 x 10 (three sets of this) Incline Barbell Trap Raise 25 x 12 x 3 Rear Delt Machine 150 x 12,8,6 Curl Machine started 1/3 stack, did sets of 6 paired with wrist stretches until I was able to max the machine out for a measly 1 rep. Took about 6 sets total 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 10, 2016 Author Share Posted April 10, 2016 Friday 4/8/16 WORKOUT -still deolading, trying to take it pretty easy Overhead Dumbbell Strict Press (weight per hand, done standing) 20 x 10 35 x 8 50 x 5 65 x 37 (Rep PR) Power Clean lots of technique practice with 135 Snatch a little less work but still a few reps with 135 Seated Bike one minute max distance on the highest setting EZ Bar Preacher Curl 45 x 5 75 x 5 95 x 5 115 x 5 135 x 5 Rope Cable Curl 3 sets of 20-25 reps 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 12, 2016 Author Share Posted April 12, 2016 (edited) Monday 4/11/16 WORKOUT Snatch Grip Deadlift (belt, straps, touch & go) 135 x 1 225 x 1 315 x 1 405 x 12 x 2 Banded Dimel Deadlift (standing on medium thick band looped twice around bar, straps) 225+Bands x 15 x 2 Single Leg Deadlift 185 x 4 x 2 Incline Walking 30 minutes Standing Behind The Neck Strict Press 45 x 5 65 x 3 95 x 3 115 x 3 135 x 3 155 x 2 175 x 1 185 x 8 155 x 12 Barbell Shrug 585 x 10 x 2 Neutral Grip Pullup BW x 27,10 Dumbbell Shrug (weight per hand) 100 x 30 seconds x 2 100 x 20 seconds x 2 100 x 10 seconds x 1 50 minutes of light biking Edited April 12, 2016 by MattM 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 13, 2016 Author Share Posted April 13, 2016 Tuesday 4/12/16 WORKOUT Barbell Overhead Strict Press 45 x 5 65 x 3 95 x 2 115 x 1 135 x 1 155 x 1 175 x 6 185 x 5 200 x 2 x 3 210 x 2 x 2 Standing Dumbbell Overhead Press 85 x 10,11 Barbell Overhead Lockouts (starting at top of forehead) 45,95,135,185,225 x 1 275 x 5,7 Unilateral Triceps Cable Pushdowns 25 x 20 x 2 -right elbow was tender Seated Dumbbell External Rotation 25 x 25 x 2 Side Plank BW x 60 seconds x 2 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 17, 2016 Author Share Posted April 17, 2016 Thursday 4/14/16 WORKOUT Oly Squat (atg, high bar, oly shoes, beltless, 60 seconds rest between sets) 135 x 3 185 x 2 225 x 1 275 x 3 x 6 Log Clean & Press (13" log) 90 x 8 140 x 5 190 x 1 215 x 13 (Rep PR) 215 x 10 (Volume PR) Log Clean 260 x 3 x 3 Atlas Stones 120 x 5 faux load 150 x 5 faux load 230 x 1 faux load 230 x 5 x 5 @ 52.5" Single Motion (Volume PR) Medium Grip Swiss Bar Row 122.5 x 3 212.5 x 1 302.5 x 5 x 2 Plank (contracted glutes during plank) BW x 60 seconds x 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 17, 2016 Author Share Posted April 17, 2016 Saturday 4/16/16 WORKOUT Dumbbell Bench Press 100 x 12,8 -triceps were kind of hurting, so I focused on lockouts, pausing Chest Flye Machine 5 sets starting light going heavier each set Cable Curls 1 set right arm 3 sets left arm Reverse Grip Triceps Extensions 2 sets left arm only Farmers Walk (weight per hand) 40 x 100ft w/1 turn 140 x 100ft w/1 turn 200 x 250 ft, w/4 turns, 2 drops (plates on handles got stuck together) Carry/Drag Medley 150 bag x 3 picks 220 bag x 1 pick 220 x 100ft w/1 turn, run 100ft w/1 turn, 220 x 100ft w/1 turn, 400 sled on rubber mats x 50ft -two rounds of this Axle DO Hang (axle resting on safety pins high up enough to hang) BW x 35 seconds -pretty easy Front Rack Flexibility Work w/some front pause squats thrown in 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 19, 2016 Author Share Posted April 19, 2016 Monday 4/18/16 WORKOUT Behind the Neck Press 45 x 5 65 x 3 95 x 2 115 x 1 135 x 1 155 x 1 175 x 10 x 2 Single Leg Deadlift 185 x 5 x 2 Barbell Shrug (straps, belt) 315 x 3 495 x 3 635 x 15,22 405 x 20 strict Snatch Grip Deadlift (straps, belt, stop and go) 225 x 2 315 x 1 455 x 5 x 2 Banded Dimel Deadlift (straps, belt) 235+Band x 15 x 2 Farmers Shrug (straps, belt, weight per hand) 260 x 20 seconds AMRAP x 4 Neutral Grip Pullup (dead hang each rep) BW+15 x 10,8 Damn my traps were sore! 2 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted April 20, 2016 Share Posted April 20, 2016 It's an incredible amount of work you put into even your typical workouts. Strongman is not for lazy folks! Seriously, very impressive. 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 22, 2016 Author Share Posted April 22, 2016 On April 20, 2016 at 7:33 PM, EricMilfeld said: It's an incredible amount of work you put into even your typical workouts. Strongman is not for lazy folks! Seriously, very impressive. Thank you Eric, I figure that if I can handle the high amount volume I probably should do it if I want to make things keep going in the right direction I always did way more sets and exercises than I probably needed when I started getting serious with weight lifting and it makes me feel like I'm getting back to my roots Tuesday 4/19/16 Barbell Standing Strict Overhead Press 45 x 3 65 x 2 85 x 1 105 x 1 125 x 1 145 x 1 170 x 6 190 x 5 200 x 2 x 2 210 x 2 x 2 220 x 2 x 2 Dumbbell Standing Overhead Strict Press (weight per hand) 45 x 5 65 x 3 90 x 8 x 2 (Weight PR, Rep PR, Volume PR) -again technically a PR since I haven't done a lot of bilateral dumbbell ohp work before Barbell Overhead Rack Lockouts (6-8" ROM) 135 x 3 225 x 3 285 x 5,6 Unilateral Neutral Grip Cable Pulldown 27.5 x 20 x 2 Lefty only Dumbbell Seated External Rotation 35 x 20,12 Side Plank BW x 1 min x 2 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 23, 2016 Author Share Posted April 23, 2016 Thursday 4/21/16 WORKOUT Oly Squat (high bar, oly shoes, beltless) 135 x 3 225 x 3 315 x 3 x 6 Log Clean & Press 90 x 3 140 x 2 190 x 1 235 x 8 x 2 Log Clean 270 x 3 x 3 Atlas Stones (spray tacky, beltless) 120 x 5 faux load 150 x 4 faux load 230 x 3 faux load 265 x 5 x 3 single motion to 52.5" platform 265 x 5 (3 single motion + 2 lap loads) to 52.5" platform 265 x 5 (2 single motion + 3 lap loads) to 52.5" plaform (Volume PR) -the third set of single motions was my 5th set, kind of caught a second wind Medium Grip Swiss Bar Pendlay Row 122.5 x 3 212.5 x 2 312.5 x 5 x 2 Body Saw 60 seconds of reps -ab cramps ended the workout 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 24, 2016 Author Share Posted April 24, 2016 Saturday 4/23/16 WORKOUT Dumbbell Pause Bench Press 105 x 10 x 2 105 x 9 *missed 10 rep lockout Dumbbell Pause Chest Flye (for a stretch) 25 x 25 Unilateral Reverse Grip Cable Triceps Extension 20 x 25 Left only Calf Raises 135 x 20 155 x 20 175 x 20 Box Jumps BW to 37" x 4 x 3 -pretty easy jumps Farmers Walk (weight per hand, chalk only) 40 x 250 ft (turn at 125) 140 x 50ft (turn at 25ft) 210 x 250ft (turn at 125) -pretty easy, felt good Carry/Drag Medley 150 bag x pick/row x 5 200-220 bag x 100ft (turn at 50), sprint 100ft (turn at 50), 200-220 bag x 100ft (turn at 50), 405 sled drag x 50ft on rubber mats -round 1 was 1:10, round 2 was 1:02 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 27, 2016 Author Share Posted April 27, 2016 Monday 4/25/16 WORKOUT Behind the Neck Strict Overhead Press 45 x 5 65 x 3 85 x 1 105 x 1 125 x 1 135 x 1 155 x 1 185 x 10 x 2 Single Leg Deadlift 135 x 3 200 x 5 x 2 Barbell Shrug 315 x 3 495 x 3 675 x 30,40 Snatch Grip Deadlift 315 x 1 455 x 5 x 3 Banded Dimel Deadlift 225+Band x 20,25 Farmers Shrug (weight per hand, straps, belt) 275 x 20 seconds of reps x 3 Neutral Grip Weighted Pullup BW+20 x 15, 10 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 27, 2016 Author Share Posted April 27, 2016 (edited) Tuesday 4/26/16 WORKOUT Standing Barbell Strict Overhead Press 45 x 5 65 x 3 95 x 2 115 x 1 135 x 1 155 x 1 175 x 6 195 x 5 210 x 2 x 2 225 x 2 x 2 240 x 2 x 2 Standing Dumbbell Strict Overhead Press (weight per hand) 50 x 5 80 x 3 95 x 3, 1 (Weight PR, Rep PR, Volume PR) -chipping away at technical bilateral db press prs Standing Barbell Strict Rack Press (starting near top of forehead) 135 x 3 225 x 2 300 x fail 225 x 5 x 2 Unilateral Neutral Grip Triceps Extension 70 x 15,10 lefty only (right was feeling beat up) Seated Dumbbell External Rotation 40 x 10,8 -was very tired at this point Side Plank BW+25 x 60 seconds x 2 each side Edited April 27, 2016 by MattM 2 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted April 30, 2016 Share Posted April 30, 2016 imPRESSive! Quote Link to comment Share on other sites More sharing options...
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