Journal Comments for Matt Z
Moderators: Ironman, Jungledoc, parth, stuward, jethrof
Re: Journal Comments for Matt Z
Not only is Matt strong, he's smart, too!
Re: Journal Comments for Matt Z
100-lb DB snatch is pretty darn impressive.
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- Deific Wizard of Sagacity
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Re: Journal Comments for Matt Z
Thanks. My hips are feeling much better now, and I'm working on getting my squat back to where it was.
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- Deific Wizard of Sagacity
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Re: Journal Comments for Matt Z
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.
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- Deific Wizard of Sagacity
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Re: Journal Comments for Matt Z
I'm thinking of pairing Barbell Back Squats with Turkish Get-ups and Straight-leg Deadlifts with Barbell High Pulls.
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- Deific Wizard of Sagacity
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Re: Journal Comments for Matt Z
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.
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.
Last edited by Matt Z on Fri Nov 16, 2012 8:24 pm, edited 2 times in total.
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- Deific Wizard of Sagacity
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Re: Journal Comments for Matt Z
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.
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.
-
- Deific Wizard of Sagacity
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- Joined: Tue Apr 25, 2006 1:19 pm
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Re: Journal Comments for Matt Z
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).
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- Deific Wizard of Sagacity
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Re: Journal Comments for Matt Z
I tried doing SLDLs with High Pulls today, skipping Barbell Holds. So far, so good.
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- Deific Wizard of Sagacity
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Re: Journal Comments for Matt Z
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
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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.
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.
-
- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
- Contact:
Re: Journal Comments for Matt Z
I'm keeping a space open for Barbell Front Squats, which I plan on bringing back sometime in the near future.
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- Deific Wizard of Sagacity
- Posts: 4505
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Re: Journal Comments for Matt Z
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.
PS) These are two-handed swings performed holding the dumbbell by the plates at one end.
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- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
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Re: Journal Comments for Matt Z
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.
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.
-
- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
- Contact:
Re: Journal Comments for Matt Z
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.
Re: Journal Comments for Matt Z
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?