The Intelligent & Relentless Pursuit of Muscle™
Over 35 Lifter
 
Lifting in a Rams Head
 

MattyXL
Level 1

Join date: Jun 2008
Location: New York, USA
Posts: 9136

Crippler56 wrote:
I've never tried overhead carries. They must be hard to control.


The weight has been light so far so not so bad, but I am sure it will suck soo lol.

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MattyXL
Level 1

Join date: Jun 2008
Location: New York, USA
Posts: 9136

Low Bar Squat
135 Lb x 10 reps
185 Lb x 10 reps
225 Lb x 5 reps
260 Lb x 5 reps
300 Lb x 5 reps
340 Lb x 5 reps @ 7.5

Paused Squat (Low Bar)
315 Lb x 3 reps @ 8
275 Lb x 3 reps @ 6.5
225 Lb x 3 reps


Neutral-Grip Chin-Up
0 Lb x 12 reps
25 Lb x 6 reps
25 Lb x 6 reps
45 Lb x 4 reps
0 Lb x 10 reps

"Skull Crusher" Lying Triceps Extension
60 Lb x 15 reps
70 Lb x 12 reps
80 Lb x 10 reps
90 Lb x 10 reps
Notes: SS with Pinwheel Curls - 40x4x10

Z Press - 90x10 135,134,155x5

This week will be a sort of deload. No high pulls or any presses from a hang. No conventional dead lifts either. My shoulder and neck need a break. Will reintroduce to z presses in my repertoire.

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gorillavanilla
Level

Join date: Dec 2010
Location: Florida, USA
Posts: 2350

Looks like your truckin' along well and the plan is solid.

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MattyXL
Level 1

Join date: Jun 2008
Location: New York, USA
Posts: 9136

Im trying GV thanks bro....

Deload week

Floor Press
135 Lb x 15 reps
155 Lb x 10 reps
185 Lb x 10 reps
225 Lb x 5 reps @ 8
225 Lb x 5 reps @ 8.5
225 Lb x 4 reps @ 9.5

Face Pull
200 Lb x 12 reps
200 Lb x 12 reps
200 Lb x 12 reps
200 Lb x 12 reps
Notes: SS with Floor Press, stack weight shown

Leg Press
90 Lb x 20 reps
270 Lb x 15 reps
360 Lb x 10 reps
450 Lb x 5 reps @ 8

Meadows Row

1plt x 20
2plt x 15
3plt x 10

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JoeGood
Level

Join date: Jun 2007
Location: Alabama, USA
Posts: 8897

I have to agree with GV, looks like everything is just humming along.

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MattyXL
Level 1

Join date: Jun 2008
Location: New York, USA
Posts: 9136

I would call it a low groaning along lol....

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MattyXL
Level 1

Join date: Jun 2008
Location: New York, USA
Posts: 9136

1A BB OH WALKS

Bar x 60yds
90 x 60yds
135 x60yds
155 x3 x60yds

1B Trab Bar Carries

Bar x 60yds
135 x 60yds
225 x 60 yds
315 x3 x60yds

1C Trap Bar DL

135x10
225x10
315x3x10


Flat Bench - 225 x5 225x3x3

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MattyXL
Level 1

Join date: Jun 2008
Location: New York, USA
Posts: 9136

Deload

DB Bench - 50,60,70x15 75x10
Z press - 90,135,155,160,135x5
Chins - 3x10
Pendlays - 135,185,225,245,275x5
Tri pushdown and tri ladders

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MattyXL
Level 1

Join date: Jun 2008
Location: New York, USA
Posts: 9136

Past few days...

Sunday

Low Bar Squat (Knee Wraps)
225 Lb x 5 reps
300 Lb x 5 reps @ 6
340 Lb x 5 reps @ 7
370 Lb x 2 reps @ 8
405 Lb x 2 reps @ 9.5
Notes: last two sets with wraps.

Paused Squat (Low Bar)
315 Lb x 3 reps @ 7
315 Lb x 3 reps @ 8
315 Lb x 3 reps @ 8.5

Had a chance to squat with some real good squatters today....some old school plers had a good time.


Yesterday

SGHP - 135,5,5 155,185,205,225,225x5 245x3
OHP (1st rep cleaned) 135,135,145,165,185x5
OHP (from rack) 140x15
DB cleans - 30,40,50x12

CGFP - 135,155x15 185x10 205x8
SS
Chins - 10, +25x8,6, +45x5, +55x4 +70x3, 10 (46)

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2229

MattyXL wrote:
Past few days...

Sunday

Low Bar Squat (Knee Wraps)
225 Lb x 5 reps
300 Lb x 5 reps @ 6
340 Lb x 5 reps @ 7
370 Lb x 2 reps @ 8
405 Lb x 2 reps @ 9.5
Notes: last two sets with wraps.

Paused Squat (Low Bar)
315 Lb x 3 reps @ 7
315 Lb x 3 reps @ 8
315 Lb x 3 reps @ 8.5

Had a chance to squat with some real good squatters today....some old school plers had a good time.


Yesterday

SGHP - 135,5,5 155,185,205,225,225x5 245x3
OHP (1st rep cleaned) 135,135,145,165,185x5
OHP (from rack) 140x15
DB cleans - 30,40,50x12

CGFP - 135,155x15 185x10 205x8
SS
Chins - 10, +25x8,6, +45x5, +55x4 +70x3, 10 (46)


Big numbers on everything both days Matty. Nice work!

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MattyXL
Level 1

Join date: Jun 2008
Location: New York, USA
Posts: 9136

Thanks Dave! Ill keep pluggin

Bench Press (Paused)
135 Lb x 10 reps
155 Lb x 10 reps
200 Lb x 5 reps @ 6
225 Lb x 3 reps @ 7
250 Lb x 3 reps @ 8
225 Lb x 5 reps @ 8

Face Pull
200 Lb x 15 reps
200 Lb x 15 reps
200 Lb x 15 reps
200 Lb x 15 reps
Notes: Super Setted with Bench Stack weight shown

Low Incline Dumbbell Bench Press
55 Lb x 15 reps
70 Lb x 15 reps
80 Lb x 15 reps
90 Lb x 10 reps @ 8

Pendlay Row
135 Lb x 10 reps
185 Lb x 10 reps
205 Lb x 8 reps
225 Lb x 8 reps
245 Lb x 8 reps
275 Lb x 5 reps @ 7.5

Iso-Lateral Low Row
180 Lb x 15 reps
270 Lb x 15 reps
360 Lb x 10 reps @ 8.5

Band Push downs - 4x20
Poundstone curls - 40,30,30,20

Extremey busy at work...nothing to eat but a jelly donut....felt like a jelly donut at the gym

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brotardscience
Level

Join date: Apr 2014
Location: New York, USA
Posts: 130

a jacked jelly donught

nice work

some big numbers
looks like you mixed it up good this week

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MattyXL
Level 1

Join date: Jun 2008
Location: New York, USA
Posts: 9136

brotardscience wrote:
a jacked jelly donught

nice work

some big numbers
looks like you mixed it up good this week


I like that jacked jelly donut.

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MattyXL
Level 1

Join date: Jun 2008
Location: New York, USA
Posts: 9136

1a - OH BB walks bar, 90, 135, 155 x 60yds
1b - Trap bar walks bar, 135, 225, 315, 405 x 60yds

Meadows Row - 1plt x 20 2 plt x 15 3plt x 10
Meadows 6 way - 10,15 x 10
Rear db fly - 30x20 35x15
Db laterals - 30x20 35x15
Tris

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Crippler56
Level

Join date: Apr 2011
Location: Washington, USA
Posts: 870

It looks like you are adding a lot more to your workouts Matty.

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brotardscience
Level

Join date: Apr 2014
Location: New York, USA
Posts: 130

hmm Ive played with the trap bar walks-
but not bb OH walks.

need to try these

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NHLFTR
Level 1

Join date: Feb 2013
Location:
Posts: 500

Once again I'm jealous of your workout. I need to get a bar over my head again and walk for distance.

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MattyXL
Level 1

Join date: Jun 2008
Location: New York, USA
Posts: 9136

Thanks Yall....the BB OH walks are really challenging, the balancing does a number on the core, and its great for the shoulder stablizers....

Squat Day

Low Bar Squat (Knee Wraps)
135 Lb x 5 reps
225 Lb x 5 reps
275 Lb x 3 reps
315 Lb x 3 reps
365 Lb x 1 reps
385 Lb x 2 reps @ 7
385 Lb x 2 reps @ 8
385 Lb x 2 reps @ 8

Paused Squat (Low Bar)
325 Lb x 2 reps @ 6.5
335 Lb x 2 reps @ 7
335 Lb x 2 reps @ 7.5
Notes: 3 count pause

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MattyXL
Level 1

Join date: Jun 2008
Location: New York, USA
Posts: 9136

Today....

1A) SGHP - 135,155,175,185,205,225x5 245x3 275x3
1B) Chins - 10,+25x5,5,5,5 +45x5 +55x4 +90x3, 5 (44)

OH Press - 1st rep cleaned - 135,155,185,205x5
OH Press - From Rack - 150x12

DB Floor Press - 50,75x15 75x12

Flys - 3x15
Face Pull - 3x12

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gorillavanilla
Level

Join date: Dec 2010
Location: Florida, USA
Posts: 2350

The DB floor presses are a lot of fun and take some skill picking them up and putting them down without smashing something.

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MattyXL
Level 1

Join date: Jun 2008
Location: New York, USA
Posts: 9136

Yeah I like them a lot too GV really feel them in my chesticles lol

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MattyXL
Level 1

Join date: Jun 2008
Location: New York, USA
Posts: 9136

Long day....

Bench all paused - 135,155x10 190x3,3 215x3,3 245x3
DB incline Bench - 70,75,80x15 85x10
SS
CS Rear db flies - 30x3x20

Pendlay Rows - 135,185x10 225,245,265,275,285x5

Meadows Rows - 1plt x20 2plt x20 3plt x10 4plt x5

Tri pushdowns pullovers and tri ladders

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MattyXL
Level 1

Join date: Jun 2008
Location: New York, USA
Posts: 9136

Conventional Deadlift
315 Lb x 3 reps
315 Lb x 3 reps
355 Lb x 3 reps
405 Lb x 3 reps @ 6
455 Lb x 3 reps @ 7
Notes: Didnt have it today....just did what is required and said fuck it.

Hang Clean
135 Lb x 5 reps
145 Lb x 5 reps
145 Lb x 5 reps
145 Lb x 5 reps
145 Lb x 5 reps
155 Lb x 5 reps
155 Lb x 5 reps
155 Lb x 5 reps @ 6.5

Farmer's Walk
45 Lb x 60 reps
225 Lb x 60 reps
315 Lb x 60 reps
405 Lb x 30 reps
405 Lb x 30 reps @ 9
Notes: reps = yds

Iso-Lateral Low Row
180 Lb x 20 reps
270 Lb x 15 reps
270 Lb x 15 reps
Notes: SS with DB Laterals 30x20 40x15
Meadows 6 way 10x10

Bodyweight
236 Lb


BB OverHead Walks

Bar, 90, 135, 155, 175 x 60yds

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wle88594
Level

Join date: Jun 2011
Location: California, USA
Posts: 34

Wow, that's a lot of work! Farmer's walks and OH walks in the same workout, impressive!

If you'll forgive my ignorance, what does the @6, @7 etc. refer to after listing the weight and reps for your last DL sets?

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MattyXL
Level 1

Join date: Jun 2008
Location: New York, USA
Posts: 9136

wle88594 wrote:
Wow, that's a lot of work! Farmer's walks and OH walks in the same workout, impressive!

If you'll forgive my ignorance, what does the @6, @7 etc. refer to after listing the weight and reps for your last DL sets?


Thanks!

those numbers reflect RPE, which represents Rep Effort, its out of 10 so if I put 6 its a 6 out of 10 RPE which means I probably had 4 to 5 more reps left in me for that set.

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