ExRx.net

Not only is Matt strong, he's smart, too!

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

100-lb DB snatch is pretty darn impressive.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Thanks. My hips are feeling much better now, and I'm working on getting my squat back to where it was.

Dumbbell Step-ups felt pretty easy today, even with the 100 lb dumbbells. The hardest part was picking up and putting down the dumbbells before and after each set.

I'm thinking of pairing Barbell Back Squats with Turkish Get-ups and Straight-leg Deadlifts with Barbell High Pulls.

Workout A
Barbell Back Squat
5-7 sets/ 1-12 reps
Turkish Get-up
3-4 sets/ 1-5 reps

Workout B
Barbell Bench Press
5-6 sets/ 1-12 reps
BB Bent-over Row
5-6 sets/ 3-12 reps
Overhand Pull-up
3-4 sets/ 3-12 reps

Workout C
Deadlift or SLDL
5-6 sets/ 1-12 reps
Barbell High Pull
5-6 sets/ 1-5 reps
Barbell Hold (grip)*
3-4 sets/ 10 sec.

Workout D
Barbell Military Press
5-6 sets/ 1-12 reps
Dumbbell Snatch
3-4 sets/ 1-5 reps
DB Rear Delt Row
3-4 sets/ 3-12 reps

* Not on heavy days.

Week 1 = Mon-A/ Wed-B/ Fri-C
Week 2 = Mon-D/ Wed-A/ Fri-B
Week 3 = Mon-C/ Wed-D/ Fri-A
Week 4 = Mon-B/ Wed-C/ Fri-D
Repeat

Mondays are my heavy day.

As before, I plan on performing regular Barbell Deadlifts on my heavy days and Straight-leg Deadlifts the rest of the time (sets of 5 or more).

I tried doing SLDLs with High Pulls today, skipping Barbell Holds. So far, so good.

I decided to go back to pairing back squats with deadlift/SLDL. Meanwhile, I'm thinking of making a few other changes.

Workout A
Barbell Back Squat
5-7 sets/ 1-12 reps
Deadlift or SLDL
4-5 sets/ 1-12 reps
Barbell Hold (grip)*
4-5 sets/ 10 sec.

Workout B
Barbell Bench Press
5-6 sets/ 1-12 reps
BB Bent-0ver Row
5-6 sets/ 5-12 reps
Overhead Squat
3-4 sets/ 5-12 reps

Workout C
-
-
Barbell High Pull
5-6 sets/ 1-5 reps
Turkish Get-up
3-4 sets/ 1-5 reps

Workout D
Barbell Military Press
5-6 sets/ 1-12 reps
Overhand Pull-up
3-4 sets/ 5-12 reps
DB Rear Delt Row
3-4 sets/ 5-12 reps

* Not on heavy days.

Week 1 = Mon-A/ Wed-B/ Fri-C
Week 2 = Mon-D/ Wed-A/ Fri-B
Week 3 = Mon-C/ Wed-D/ Fri-A
Week 4 = Mon-B/ Wed-C/ Fri-D
Repeat

Mondays are still my heavy day.

I'm keeping a space open for Barbell Front Squats, which I plan on bringing back sometime in the near future.

I tried Dumbbell Swings for the first time yesterday. So far I like them.

PS) These are two-handed swings performed holding the dumbbell by the plates at one end.

Workout A
Barbell Back Squat
5-7 sets/ 1-12 reps
Barbell Deadlift
5-6 sets/ 1-5 reps
Barbell Hold (grip)*
3-4 sets/ 10 sec.

Workout B
Barbell Bench Press
5-6 sets/ 1-12 reps
BB Bent-0ver Row
5-6 sets/ 5-12 reps
Dumbbell Swing
3-4 sets/ 8-12 reps

Workout C
Barbell Front Squat
5-6 sets/ 1-12 reps
Barbell High Pull
5-6 sets/ 1-5 reps
Turkish Get-up
3-4 sets/ 1-5 reps

Workout D
Barbell Military Press
5-6 sets/ 1-12 reps
Overhand Pull-up
3-4 sets/ 5-12 reps
DB Rear Delt Row
3-4 sets/ 5-12 reps

* Not on heavy days.

Week 1 = Mon-A/ Wed-B/ Fri-C
Week 2 = Mon-D/ Wed-A/ Fri-B
Week 3 = Mon-C/ Wed-D/ Fri-A
Week 4 = Mon-B/ Wed-C/ Fri-D
Repeat

Mondays are still my heavy day.

I tried out a new lifting belt yesterday. This one is thicker than the one I've been using and the same thickness all the way around, instead of narrow in the front and thicker in the back. Anyway, it's much more comfortable and seems to stay in place better.

do you use any specific percentages of the 5rm, when you are doing the first two sets of 12 reps and 8 reps of an exercise where you are doing 5 sets?

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"his hands can't hit what his eyes can't see" - muhammad ali