Chalk, Nose Tork, And Steel

[MattM]

Enjoy! He DOES admit to training calves.... I was on to something

[MattM]

You might also like this... I have my cameo at 4:00

Edited December 6, 2013 by MattM

[strongman1]

Nice clip with Coan. What's up with the old school Weider stuff though? 1976 called, it wants its video back!

12/5/13 - Wed

Band Deadlift

+30 to 130. purple bands on the new homemade jump stretch plaform

1 x 2 x 365 - no belt, DO

3 x 3 x 365 - belt, straps

tried out oly shoes on this

RDL

3 x 8 x 225

Pendlay Row / Ab Wheel

2 x 8 x 225 / 2 x 12 x BW

Glutes and hams still pretty sore from Sat; I secretly liked it.

[carusom1]

What did you think of the oly shoes on the deadlift?

[strongman1]

I'm not sure yet Mike. My deadlift has been feeling funny lately so it was hard to gauge. I'm going to try them for a few more weeks and I'll let you know.

[strongman1]

12/7/13 - Sat

Cambered Bar Box Squat

15" box. efs orange bands ~170 at top

7 x 3 x 295 - 2.5 min running time - no belt

Single Leg SLDL

3 x 8 x 155

Pullups

11 - n

8 - sup

7 - wide pro

Landmine

2 x 10 x 25

Ab Rotation

2 x 15

DB Windmill

1 x 4 x 25 - too stiff today

[strongman1]

12/11/13 - Wed

at a crappy spa gym, quick workout

Bench

3 x 305

Deadlift

5 x 455

Pendlay Row

2 x 8 x 225

Cable Ab Rotation

2 x 8

[strongman1]

12/14/13 - Sat

Cambered Bar Box Squat

15" box. purple bands ~170 at top

9 x 2 x 315 - 2 min running time - belt

Rev Lunge - Front Squat Grip

5 x 95

5 x 115

5 x 135

Pullups

dead hang as usual

10 - sup

8 - pro

5 - wide

TKE

3 x 12 x blue band

Ab Rotation

3 x 10 x red light band

DB Curls

10 x 35 - rev

10 x 50

5 x 65 - hammer

[MattM]

Is that a PR on the hammer curl?

[strongman1]

I try not to track PRs for curls!

12/16/13 - Mon

Log

out of rack

3 x 240

3 x 220

ugly

DB Bench

115 x 8, 6, 6

Band Pull Apart

3 x 15 x red light

Ab Rotation

3 x 10 x red light

[strongman1]

Band Deadlift

+30 to 130. purple bands

3 x 2 x 385

2 x 2 x 405

belt, straps

SLDL

3 x 8 x 245

Pendlay Row / Ab Wheel

3 x 8 x 245 / 3 x 12 x BW

Med Ball Slam

3 x 10 x 50 - PR!!!

Ab Side Bend

1 x 10 x 100

Ab Rotation

1 x 25 x black

Felt pretty good.

Edited December 19, 2013 by strongman1

[strongman1]

12/21/13 - Sat

Cambered Bar Box Squat

15" box. orange efs bands ~170 at top

10 x 1 x 345 - 2 min running time - no belt

Pullups / Single Leg SLDL

7 pro / 4 x 155

8 neut / 8 x 155

7 sup / 8 x 205

Ab Rotation

2 x 15 x red light

Side Bridge

1 x 30s

1 x 30s x 40

DB Curls

8 x 65 - hammer

8 x 50

[strongman1]

12/23/13 - Mon

Dead Bench

3 x 255

1 x 280

3 x 305 - 1 rep PR

Strict Press

2 x 155

2 x 175

5 x 195 - rehband sleeves - 1 rep better than last time (3 weeks ago)

Band Pushups / Band Pull Aparts

8 x green / 3 x 20 x black

4 x blue

Cable Face Pull / Ab Rotation / DB Rev Fly

3 x 10 x 120 / 3 x 20 x black / 3 x 10 x 30

Ab Side Bend

2 x 10 x 100

Jump Rope

300

[strongman1]

I forget to log these

12/22/13 - Sun

Treadmill and Jump Rope 22 min

[MattM]

I forget to log these

12/22/13 - Sun

Treadmill and Jump Rope 22 min

Nice - 22 minutes exactly! Happy belated holidays big boi!

[strongman1]

You bet, Gent!

12/25/13 - Wed

Treadmill and Jump Rope 15 min

12/26/13 - Thurs

Band Deadlift

+30 to 130. purple bands

3 x 2 x 395

1 x 1 x 415

1 x 3 x 415

belt, straps

One Arm Cable Row

2 sets

Ab Wheel

1 x 15

2 x 12 x 25

Ab Rotation / Band Pull Apart

3 x 15 x red light / 3 x 20 x black

Low back was beat after DL, had to skip SLDL and Pendlay.

[strongman1]

12/28/13 - sat

Low back was still really beat up. Started with the usual mag mobility, but could tell my flexibility was really poor.

Lat Pulldown

Pullups

Ab Rotation

[strongman1]

12/29/13 - Sun

Cambered Bar Box Squat

15" box. orange efs bands ~170 at top

5 x 345 - belt, sleeves

Rev Lunge - Front Squat Grip

6 x 95

5 x 115

DB Curls

10 x 65

2 lighter sets

Back was starting to feel better, but still pretty stiff. Wanted to try to get some work in anyway. Decided to use the JDef protocol, which is something as follows:

If (back = hurty and it's press day)

{

do heavy log clean and push jerk

}

else if (back = hurty and it's squat day)

{

do some squats, but keep the weight light and reps high. Like over 3 reps.

}

It seems to have worked! My low back was pretty pumped after squatting, but it's feeling better now. Plus I know a reliable source that insists the ladies swoon over a THICK low back pump, so that's a bonus.

[MattM]

12/29/13 - Sun

Cambered Bar Box Squat

15" box. orange efs bands ~170 at top

5 x 345 - belt, sleeves

Rev Lunge - Front Squat Grip

6 x 95

5 x 115

DB Curls

10 x 65

2 lighter sets

Back was starting to feel better, but still pretty stiff. Wanted to try to get some work in anyway. Decided to use the JDef protocol, which is something as follows:

If (back = hurty and it's press day)

{

do heavy log clean and push jerk

}

else if (back = hurty and it's squat day)

{

do some squats, but keep the weight light and reps high. Like over 3 reps.

}

It seems to have worked! My low back was pretty pumped after squatting, but it's feeling better now. Plus I know a reliable source that insists the ladies swoon over a THICK low back pump, so that's a bonus.

Haha! You must have a very reliable source I'd say !

[strongman1]

12/30/13 - Mon

Log

2 x 240

1 x 240

1 x 240

Pullups

8, 6, 6

Strict Barbell

a few easy sets/reps to

3 x 175

Band Pushups

2 x 12 x red light

Ab Rotation

2 x 20 x black

DB Rev Fly

2 x 10 x 35

Junky.

[strongman1]

1/2/14 - Thurs

MM

Sumo Deadlift

3 x 495 - 1 rep DO

12 x 500 - straps, belt

Pretty sure this is a real rep PR, for sumo anyway. Probably had one more.

Pendlay Row

3 x 5 x 225

RDL

3 x 8 x 225

Ab Wheel / Ab Rotation

3 x 8 / 3 x 12 x red light

Band Pull Aparts

Edited January 3, 2014 by strongman1

[MattM]

[strongman1]

Thanks Gent!

1/3/14 - Fri

Treadmill, Jump Rope, Med Ball Slams - 15 min

1/4/14 - Sat

MM

Cambered Bar Box Squat

15" box. orange efs bands ~170 at top

6 x 4 x 315 - belt, sleeves.

Farmers Hold

15s x 310

35s x 310 - maybe a 5s pr at this weight

DB Rev Lunge

2 x 5 x 30s

Pullups

2 x 8 x BW

Ab Rotation / DB Side Bridge

3 x 12 x red light / 2 x 30 x 30s

Curls

[carusom1]

Stick with the sumo

You've always been a very technically proficient lifter. Your sumo looks just as good as conventional, which, if it doesn't bother your back, keep it up.

[strongman1]

Forgot to log, Squats were 2.5 min running time.

Thanks Mike! I like your idea of just sticking with the sumo. Why fight it really, it seems to save my back, and I'm sure it'll have at least some carry over to conventional when I need to do use it in a contest. I don't think I could've done 12 x 500 conventional, so I think my sumo is better even though I haven't done sumo in a really long time. Couple years maybe.

Starting last weekend I've been trying to do a lot more hip stuff. I think it'll help my back long term, and short term I need to get my IT bands under control. That's getting stupid on squat days. Mostly stuff in these videos. I'm a closet Kstar fan, not just because of his manly name either.

http://www.youtube.com/watch?v=Yl53kPn_YXU&list=PLiC7ReHA16EjlXSey8Yk-NNd-tNPnQJD0&index=10

http://www.youtube.com/watch?v=KdHah3xPx6E&list=PLiC7ReHA16EjlXSey8Yk-NNd-tNPnQJD0&index=5

http://www.youtube.com/watch?v=BaePO6wQBtk&list=PLiC7ReHA16EjlXSey8Yk-NNd-tNPnQJD0&index=1

1/7/14 - Tues

Log

2 x 250

Incline DB

3 x 8 x 85 - not that hard, but noticed my left arm is lagging a lot, need to do more rehab on left shoulder

Band Pushups

w/ a scap shrug at the top

2 x 10 x orange efs band

DB Rev Fly / Ab Rotation

2 x 12 x 25 / 2 x 15 x black

Hip stuff.