Journal Comments for Matt Z

[Matt Z]

No. The exact loading of warmup sets isn't very important, since I don't go anywhere near failure on these.

[Matt Z]

Weekly Log 2012

Barbell Back Squat/ Barbell Box Squat (12" box)*
Week 01 = X
Week 02 = X
Week 03 = 1 x 395 lbs for 03 rep(s)*
Week 04 = 1 x 405 lbs for 03 rep(s)*
Week 05 = _
Week 06 = X
Week 07 = 3 x 365 lbs for 03 rep(s)*
Week 08 = X
Week 09 = 3 x 365 lbs for 05 rep(s)*
Week 10 = X
Week 11 = 1 x 385 lbs for 02 rep(s)
Week 12 = 3 x 365 lbs for 05 rep(s)*
Week 13 = _
Week 14 = X
Week 15 = X
Week 16 = X
Week 17 = 3 x 315 lbs for 03 rep(s)*
Week 18 = X
Week 19 = 3 x 345 lbs for 05 rep(s)*
Week 20 = X
Week 21 = 1 x 395 lbs for 03 rep(s)*
Week 22 = 2 x 365 lbs for 05 rep(s)*
Week 23 = _
Week 24 = 3 x 365 lbs for 02 rep(s)
Week 25 = 1 x 385 lbs for 03 rep(s)*
Week 26 = X
Week 27 = X
Week 28 = 2 x 385 lbs for 03 rep(s)*
Week 29 = X
Week 30 = 3 x 365 lbs for 04 rep(s)*
Week 31 = X
Week 32 = 1 x 375 lbs for 03 rep(s)
Week 33 = 2 x 345 lbs for 05 rep(s)
Week 34 = 1 x 225 lbs for 03 rep(s)
Week 35 = _
Week 36 = 3 x 315 lbs for 03 rep(s)
Week 37 = X
Week 38 = X
Week 39 = X
Week 40 = 3 x 315 lbs for 05 rep(s)
Week 41 = 2 x 345 lbs for 05 rep(s)
Week 42 = _
Week 43 = 3 x 365 lbs for 03 rep(s)
Week 44 = 3 x 315 lbs for 05 rep(s)
Week 45 = 3 x 365 lbs for 03 rep(s)
Week 46 = _
Week 47 = 1 x 395 lbs for 02 rep(s)
Week 48 = 1 x 355 lbs for 05 rep(s)
Week 49 = 2 x 355 lbs for 05 rep(s)
Week 50 = _
Week 51 = 1 x 425 lbs for 01 rep(s)
Week 52 = X

Barbell Deadlift/ Straight-leg Deadlift*
Week 01 = X
Week 02 = X
Week 03 = 3 x 455 lbs for 03 rep(s)
Week 04 = 1 x 455 lbs for 03 rep(s)
Week 05 = _
Week 06 = X
Week 07 = 1 x 405 lbs for 03 rep(s)
Week 08 = X
Week 09 = 1 x 405 lbs for 05 rep(s)
Week 10 = X
Week 11 = 1 x 385 lbs for 03 rep(s)
Week 12 = 1 x 435 lbs for 04 rep(s)
Week 13 = _
Week 14 = X
Week 15 = X
Week 16 = X
Week 17 = 2 x 365 lbs for 03 rep(s)
Week 18 = X
Week 19 = 2 x 365 lbs for 05 rep(s)
Week 20 = X
Week 21 = 3 x 435 lbs for 02 rep(s)
Week 22 = 1 x 405 lbs for 01 rep(s)
Week 23 = _
Week 24 = 3 x 365 lbs for 02 rep(s)
Week 25 = 1 x 385 lbs for 05 rep(s)*
Week 26 = X
Week 27 = X
Week 28 = 1 x 405 lbs for 05 rep(s)*
Week 29 = X
Week 30 = 1 x 385 lbs for 05 rep(s)*
Week 31 = X
Week 32 = 1 x 405 lbs for 05 rep(s)*
Week 33 = 1 x 405 lbs for 05 rep(s)*
Week 34 = X
Week 35 = X
Week 36 = 2 x 405 lbs for 01 rep(s)
Week 37 = X
Week 38 = X
Week 39 = X
Week 40 = 1 x 385 lbs for 05 rep(s)*
Week 41 = 2 x 365 lbs for 05 rep(s)*
Week 42 = _
Week 43 = 1 x 315 lbs for 05 rep(s)*
Week 44 = _
Week 45 = 1 x 405 lbs for 03 rep(s)
Week 46 = X
Week 47 = 1 x 435 lbs for 02 rep(s)
Week 48 = 1 x 405 lbs for 05 rep(s)
Week 49 = 1 x 405 lbs for 05 rep(s)
Week 50 = _
Week 51 = 1 x 475 lbs for 01 rep(s)
Week 52 = X

Barbell Bench Press
Week 01 = _
Week 02 = 3 x 285 lbs for 05 rep(s)
Week 03 = 3 x 285 lbs for 05 rep(s)
Week 04 = _
Week 05 = X
Week 06 = 1 x 310 lbs for 03 rep(s)
Week 07 = 3 x 295 lbs for 05 rep(s)
Week 08 = X
Week 09 = X
Week 10 = 3 x 305 lbs for 03 rep(s)
Week 11 = 3 x 285 lbs for 05 rep(s)
Week 12 = X
Week 13 = 3 x 305 lbs for 03 rep(s)
Week 14 = X
Week 15 = X
Week 16 = X
Week 17 = 3 x 275 lbs for 05 rep(s)
Week 18 = _
Week 19 = 3 x 275 lbs for 05 rep(s)
Week 20 = _
Week 21 = 2 x 290 lbs for 05 rep(s)
Week 22 = X
Week 23 = 1 x 310 lbs for 03 rep(s)
Week 24 = 3 x 285 lbs for 05 rep(s)
Week 25 = 3 x 275 lbs for 05 rep(s)
Week 26 = _
Week 27 = X
Week 28 = 2 x 280 lbs for 06 rep(s)
Week 29 = X
Week 30 = 2 x 280 lbs for 06 rep(s)
Week 31 = _
Week 32 = 2 x 285 lbs for 05 rep(s)
Week 33 = 3 x 285 lbs for 05 rep(s)
Week 34 = _
Week 35 = 1 x 310 lbs for 03 rep(s)
Week 36 = 1 x 275 lbs for 05 rep(s)
Week 37 = _
Week 38 = 3 x 295 lbs for 03 rep(s)
Week 39 = 3 x 275 lbs for 05 rep(s)
Week 40 = 2 x 285 lbs for 05 rep(s)
Week 41 = _
Week 42 = X
Week 43 = 2 x 285 lbs for 05 rep(s)
Week 44 = 2 x 290 lbs for 05 rep(s)
Week 45 = _
Week 46 = 1 x 320 lbs for 02 rep(s)
Week 47 = 1 x 290 lbs for 05 rep(s)
Week 48 = 1 x 300 lbs for 05 rep(s)
Week 49 = _
Week 50 = 3 x 295 lbs for 03 rep(s)
Week 51 = 3 x 275 lbs for 05 rep(s)
Week 52 = X

Barbell Bent-over Row
Week 01 = _
Week 02 = Barbell Pendlay Row
Week 03 = Barbell Pendlay Row
Week 04 = _
Week 05 = X
Week 06 = Barbell Pendlay Row
Week 07 = Barbell Pendlay Row
Week 08 = X
Week 09 = X
Week 10 = Barbell Pendlay Row
Week 11 = 1 x 355 lbs for 05 rep(s)
Week 12 = X
Week 13 = 1 x 375 lbs for 03 rep(s)
Week 14 = X
Week 15 = X
Week 16 = X
Week 17 = 1 x 350 lbs for 05 rep(s)
Week 18 = _
Week 19 = 3 x 315 lbs for 08 rep(s)
Week 20 = _
Week 21 = 3 x 335 lbs for 08 rep(s)
Week 22 = X
Week 23 = 3 x 365 lbs for 05 rep(s)
Week 24 = 3 x 345 lbs for 08 rep(s)
Week 25 = 2 x 335 lbs for 08 rep(s)
Week 26 = _
Week 27 = X
Week 28 = 2 x 345 lbs for 08 rep(s)
Week 29 = X
Week 30 = 3 x 335 lbs for 08 rep(s)
Week 31 = _
Week 32 = 3 x 345 lbs for 08 rep(s)
Week 33 = 3 x 345 lbs for 08 rep(s)
Week 34 = _
Week 35 = 3 x 365 lbs for 05 rep(s)
Week 36 = 1 x 315 lbs for 08 rep(s)
Week 37 = _
Week 38 = 3 x 295 lbs for 03 rep(s)
Week 39 = 3 x 315 lbs for 08 rep(s)
Week 40 = 2 x 345 lbs for 08 rep(s)
Week 41 = _
Week 42 = X
Week 43 = 1 x 315 lbs for 08 rep(s)
Week 44 = 3 x 315 lbs for 08 rep(s)
Week 45 = _
Week 46 = 3 x 350 lbs for 05 rep(s)
Week 47 = 1 x 345 lbs for 08 rep(s)
Week 48 = 3 x 345 lbs for 05 rep(s)
Week 49 = _
Week 50 = 3 x 345 lbs for 05 rep(s)
Week 51 = 1 x 325 lbs for 05 rep(s)
Week 52 = X

Barbell Front Squat
Week 01 = 2 x 275 lbs for 05 rep(s)
Week 02 = 1 x 280 lbs for 05 rep(s)
Week 03 = _
Week 04 = 2 x 305 lbs for 03 rep(s)
Week 05 = X
Week 06 = 3 x 255 lbs for 05 rep(s)
Week 07 = X
Week 08 = 1 x 295 lbs for 03 rep(s)
Week 09 = X
Week 10 = 2 x 285 lbs for 03 rep(s)
Week 11 = X
Week 12 = 3 x 295 lbs for 02 rep(s)
Week 13 = X
Week 14 = X
Week 15 = X
Week 16 = X
Week 17 = X
Week 18 = 2 x 275 lbs for 03 rep(s)
Week 19 = X
Week 20 = 1 x 315 lbs for 01 rep(s)
Week 21 = 3 x 265 lbs for 05 rep(s)
Week 22 = _
Week 23 = X
Week 24 = 1 x 265 lbs for 05 rep(s)
Week 25 = _
Week 26 = 1 x 335 lbs for 01 rep(s)
Week 27 = X
Week 28 = 1 x 255 lbs for 05 rep(s)
Week 29 = _
Week 30 = X
Week 31 = 2 x 305 lbs for 02 rep(s)
Week 32 = 2 x 265 lbs for 05 rep(s)
Week 33 = _
Week 34 = 1 x 305 lbs for 02 rep(s)
Week 35 = 3 x 255 lbs for 05 rep(s)
Week 36 = X
Week 37 = 3 x 285 lbs for 03 rep(s)
Week 38 = 1 x 255 lbs for 05 rep(s)
Week 39 = X
Week 40 = X
Week 41 = X
Week 42 = X
Week 43 = X
Week 44 = X
Week 45 = X
Week 46 = X
Week 47 = X
Week 48 = X
Week 49 = 3 x 225 lbs for 03 rep(s)
Week 50 = 3 x 225 lbs for 05 rep(s)
Week 51 = X
Week 52 = X

Barbell High Pull
Week 01 = 2 x 265 lbs for 05 rep(s)
Week 02 = 1 x 275 lbs for 05 rep(s)
Week 03 = _
Week 04 = 1 x 315 lbs for 03 rep(s)
Week 05 = X
Week 06 = 2 x 245 lbs for 05 rep(s)
Week 07 = X
Week 08 = 1 x 290 lbs for 03 rep(s)
Week 09 = X
Week 10 = 1 x 265 lbs for 05 rep(s)
Week 11 = X
Week 12 = 1 x 315 lbs for 03 rep(s)
Week 13 = 3 x 245 lbs for 05 rep(s)
Week 14 = X
Week 15 = X
Week 16 = X
Week 17 = X
Week 18 = 1 x 265 lbs for 03 rep(s)
Week 19 = X
Week 20 = 1 x 335 lbs for 01 rep(s) - New PR!
Week 21 = 3 x 255 lbs for 05 rep(s)
Week 22 = _
Week 23 = 3 x 255 lbs for 05 rep(s)
Week 24 = 1 x 255 lbs for 05 rep(s)
Week 25 = _
Week 26 = 1 x 335 lbs for 02 rep(s)
Week 27 = X
Week 28 = 1 x 255 lbs for 05 rep(s)
Week 29 = _
Week 30 = X
Week 31 = 2 x 315 lbs for 02 rep(s)
Week 32 = 1 x 265 lbs for 05 rep(s)
Week 33 = _
Week 34 = 1 x 305 lbs for 02 rep(s)
Week 35 = 1 x 255 lbs for 05 rep(s)
Week 36 = X
Week 37 = 3 x 305 lbs for 03 rep(s)
Week 38 = 2 x 265 lbs for 05 rep(s)
Week 39 = 3 x 265 lbs for 05 rep(s)
Week 40 = _
Week 41 = 1 x 285 lbs for 03 rep(s)
Week 42 = 3 x 255 lbs for 05 rep(s)
Week 43 = 3 x 255 lbs for 05 rep(s)
Week 44 = _
Week 45 = 1 x 305 lbs for 03 rep(s)
Week 46 = 2 x 255 lbs for 05 rep(s)
Week 47 = X
Week 48 = X
Week 49 = 3 x 275 lbs for 03 rep(s)
Week 50 = 3 x 255 lbs for 05 rep(s)
Week 51 = X
Week 52 = X

Turkish Get-up
Week 01 = 3 x _65 lbs for 05 rep(s) ea.
Week 02 = 1 x _80 lbs for 05 rep(s) ea.
Week 03 = _
Week 04 = 1 x _90 lbs for 03 rep(s) ea.
Week 05 = X
Week 06 = 2 x _65 lbs for 05 rep(s) ea.
Week 07 = X
Week 08 = 1 x _95 lbs for 03 rep(s) ea.
Week 09 = X
Week 10 = 1 x _85 lbs for 05 rep(s) ea.
Week 11 = X
Week 12 = 1 x 100 lbs for 03 rep(s) ea. - New PR!
Week 13 = X
Week 14 = X
Week 15 = X
Week 16 = X
Week 17 = X
Week 18 = 1 x _75 lbs for 03 rep(s) ea.
Week 19 = X
Week 20 = 1 x 100 lbs for 01 rep(s) ea.
Week 21 = 3 x _65 lbs for 05 rep(s) ea.
Week 22 = _
Week 23 = X
Week 24 = X
Week 25 = X
Week 26 = 1 x 100 lbs for 01 rep(s) ea.
Week 27 = X
Week 28 = X
Week 29 = X
Week 30 = X
Week 31 = 1 x 100 lbs for 02 rep(s) ea.
Week 32 = 1 x _85 lbs for 05 rep(s) ea.
Week 33 = _
Week 34 = 1 x 110 lbs for 01 rep(s) ea. - New PR!
Week 35 = X
Week 36 = X
Week 37 = 2 x _75 lbs for 03 rep(s) ea.
Week 38 = 3 x _65 lbs for 05 rep(s) ea.
Week 39 = X
Week 40 = X
Week 41 = X
Week 42 = X
Week 43 = 3 x _65 lbs for 05 rep(s) ea.
Week 44 = 3 x _65 lbs for 05 rep(s) ea.
Week 45 = 3 x _65 lbs for 05 rep(s) ea.
Week 46 = _
Week 47 = X
Week 48 = X
Week 49 = 2 x _80 lbs for 03 rep(s) ea.
Week 50 = X
Week 51 = X
Week 52 = X

Barbell Military Press
Week 01 = 3 x 185 lbs for 05 rep(s)
Week 02 = _
Week 03 = 3 x 205 lbs for 03 rep(s)
Week 04 = 3 x 205 lbs for 04 rep(s)
Week 05 = X
Week 06 = 3 x 195 lbs for 05 rep(s)
Week 07 = _
Week 08 = 3 x 195 lbs for 05 rep(s)
Week 09 = X
Week 10 = 3 x 185 lbs for 05 rep(s)
Week 11 = _
Week 12 = 3 x 195 lbs for 05 rep(s)
Week 13 = 3 x 195 lbs for 05 rep(s)
Week 14 = X
Week 15 = X
Week 16 = X
Week 17 = X
Week 18 = 3 x 185 lbs for 05 rep(s)
Week 19 = X
Week 20 = 2 x 195 lbs for 05 rep(s)
Week 21 = X
Week 22 = 1 x 205 lbs for 05 rep(s)
Week 23 = 2 x 205 lbs for 05 rep(s)
Week 24 = X
Week 25 = 1 x 245 lbs for 01 rep(s)
Week 26 = 3 x 195 lbs for 06 rep(s)
Week 27 = X
Week 28 = X
Week 29 = 3 x 225 lbs for 02 rep(s)
Week 30 = X
Week 31 = 3 x 190 lbs for 06 rep(s)
Week 32 = X
Week 33 = 3 x 215 lbs for 03 rep(s)
Week 34 = 3 x 195 lbs for 05 rep(s)
Week 35 = 3 x 185 lbs for 05 rep(s)
Week 36 = _
Week 37 = 3 x 195 lbs for 05 rep(s)
Week 38 = 3 x 195 lbs for 05 rep(s)
Week 39 = _
Week 40 = 3 x 205 lbs for 03 rep(s)
Week 41 = 1 x 215 lbs for 05 rep(s)
Week 42 = 2 x 210 lbs for 05 rep(s)
Week 43 = _
Week 44 = 1 x 245 lbs for 01 rep(s)
Week 45 = 3 x 205 lbs for 05 rep(s)
Week 46 = 2 x 210 lbs for 05 rep(s)
Week 47 = _
Week 48 = 1 x 230 lbs for 03 rep(s)
Week 49 = 3 x 205 lbs for 05 rep(s)
Week 50 = X
Week 51 = X
Week 52 = X

Dumbbell Rear Delt Row
Week 01 = X
Week 02 = X
Week 03 = X
Week 04 = 3 x 100 lbs for 08 rep(s) ea.
Week 05 = X
Week 06 = 3 x 100 lbs for 08 rep(s) ea.
Week 07 = _
Week 08 = 3 x 100 lbs for 10 rep(s) ea.
Week 09 = X
Week 10 = 3 x 100 lbs for 10 rep(s) ea.
Week 11 = _
Week 12 = 2 x 110 lbs for 05 rep(s) ea.
Week 13 = X
Week 14 = X
Week 15 = X
Week 16 = X
Week 17 = X
Week 18 = 3 x 100 lbs for 05 rep(s) ea.
Week 19 = X
Week 20 = 3 x 100 lbs for 08 rep(s) ea.
Week 21 = X
Week 22 = 3 x 100 lbs for 10 rep(s) ea.
Week 23 = X
Week 24 = X
Week 25 = 3 x 110 lbs for 05 rep(s) ea.
Week 26 = 2 x 110 lbs for 05 rep(s) ea.
Week 27 = X
Week 28 = X
Week 29 = 3 x 100 lbs for 08 rep(s) ea.
Week 30 = X
Week 31 = 3 x 100 lbs for 08 rep(s) ea.
Week 32 = X
Week 33 = 1 x 120 lbs for 03 rep(s) ea.
Week 34 = 1 x 120 lbs for 05 rep(s) ea. - New PR!
Week 35 = 3 x 100 lbs for 05 rep(s) ea.
Week 36 = _
Week 37 = 3 x 100 lbs for 05 rep(s) ea.
Week 38 = 3 x 100 lbs for 10 rep(s) ea.
Week 39 = _
Week 40 = X
Week 41 = 2 x 110 lbs for 05 rep(s) ea.
Week 42 = 3 x 100 lbs for 10 rep(s) ea.
Week 43 = _
Week 44 = 1 x 120 lbs for 06 rep(s) ea. - New PR!
Week 45 = 1 x 110 lbs for 10 rep(s) ea.
Week 46 = 3 x 100 lbs for 10 rep(s) ea.
Week 47 = _
Week 48 = 1 x 120 lbs for 08 rep(s) ea. – New PR!
Week 49 = 3 x 100 lbs for 10 rep(s) ea.
Week 50 = X
Week 51 = X
Week 52 = X

[ephs]

graph pls...

[Matt Z]

I'm thinking of bringing back Barbell Pendlay Rows and Dumbbell Snatches.

[Matt Z]

I changed my mind about Dumbbell Snatches, but I'm definitely bringing back Barbell Pendlay Rows.

[Matt Z]

Personal Records 2006-2012

Barbell Back Squat
2006 = 1 set(s) x 350 lbs for 01 rep(s) 10/13/06
2007 = 1 set(s) x 405 lbs for 01 rep(s) 12/17/07
2008 = 1 set(s) x 425 lbs for 01 rep(s) 11/16/08
2009 = 1 set(s) x 445 lbs for 01 rep(s) 11/23/09
2010 = 1 set(s) x 450 lbs for 01 rep(s) 11/15/10
2011 = 1 set(s) x 465 lbs for 01 rep(s) 12/28/11
2012 = 1 set(s) x 465 lbs for 01 rep(s) 12/28/11

Barbell Deadlift
2006 = NA
2007 = 1 set(s) x 410 lbs for 01 rep(s) 12/21/07
2008 = 1 set(s) x 425 lbs for 01 rep(s) 11/16/08
2009 = 1 set(s) x 470 lbs for 01 rep(s) 09/01/09
2010 = 1 set(s) x 485 lbs for 01 rep(s) 10/25/10
2011 = 1 set(s) x 495 lbs for 01 rep(s) 08/29/11
2012 = 1 set(s) x 495 lbs for 01 rep(s) 08/29/11

Straight-leg Deadlift
2006 = 1 set(s) x 300 lbs for 05 rep(s) 11/18/06
2007 = 1 set(s) x 320 lbs for 05 rep(s) 10/30/07
2008 = 3 set(s) x 345 lbs for 05 rep(s) 12/30/08
2009 = 1 set(s) x 400 lbs for 05 rep(s) 11/23/09
2010 = 2 set(s) x 425 lbs for 05 rep(s) 12/16/10
2011 = 2 set(s) x 425 lbs for 05 rep(s) 12/16/10
2012 = 2 set(s) x 425 lbs for 05 rep(s) 12/16/10

Barbell Bench Press
2006 = 1 set(s) x 335 lbs for 01 rep(s) 11/27/06
2007 = 1 set(s) x 335 lbs for 01 rep(s) 11/27/06
2008 = 1 set(s) x 335 lbs for 01 rep(s) 11/27/06
2009 = 1 set(s) x 345 lbs for 01 rep(s) 12/07/09
2010 = 1 set(s) x 345 lbs for 01 rep(s) 12/07/09
2011 = 1 set(s) x 350 lbs for 01 rep(s) 04/05/11
2012 = 1 set(s) x 350 lbs for 01 rep(s) 04/05/11

Barbell Pendlay Row
2006 = NA
2007 = NA
2008 = NA
2009 = NA
2010 = NA
2011 = 2 set(s) x 315 lbs for 03 rep(s) 07/19/11
2012 = 2 set(s) x 315 lbs for 03 rep(s) 07/19/11

Barbell Front Squat
2006 = NA
2007 = 1 set(s) x 245 lbs for 01 rep(s) 01/06/07
2008 = 1 set(s) x 245 lbs for 01 rep(s) 01/06/07
2009 = 1 set(s) x 245 lbs for 01 rep(s) 01/06/07
2010 = 1 set(s) x 320 lbs for 01 rep(s) 12/06/10
2011 = 1 set(s) x 345 lbs for 01 rep(s) 10/05/11
2012 = 1 set(s) x 345 lbs for 01 rep(s) 10/05/11

Barbell High Pull
2006 = NA
2007 = NA
2008 = 2 set(s) x 275 lbs for 01 rep(s) 10/02/08
2009 = 1 set(s) x 315 lbs for 01 rep(s) 11/08/09
2010 = 1 set(s) x 325 lbs for 01 rep(s) 05/23/10
2011 = 1 set(s) x 325 lbs for 01 rep(s) 05/23/10
2012 = 1 set(s) x 335 lbs for 01 rep(s) 05/14/12

BB Military Press
2006 = NA
2007 = 1 set(s) x 205 lbs for 03 rep(s) 05/23/07
2008 = 1 set(s) x 215 lbs for 01 rep(s) 10/26/08
2009 = 1 set(s) x 235 lbs for 01 rep(s) 10/20/09
2010 = 1 set(s) x 240 lbs for 01 rep(s) 05/16/10
2011 = 1 set(s) x 250 lbs for 01 rep(s) 09/26/11
2012 = 1 set(s) x 250 lbs for 01 rep(s) 09/26/11

Turkish Get-up
2006 = NA
2007 = NA
2008 = NA
2009 = NA
2010 = NA
2011 = 1 set(s) x 100 lbs for 02 rep(s) ea. 11/21/11
2012 = 1 set(s) x 110 lbs for 01 rep(s) ea. 08/20/12

Rear Delt Row
2006 = NA
2007 = NA
2008 = NA
2009 = NA
2010 = NA
2011 = NA
2012 = 1 set (s) x 120 lbs for 08 rep(s) ea. 11/26/12

[Matt Z]

Other Personal Records

Barbell Box Squat
1 set(s) x 425 lbs for 02 rep(s) 08/29/11

BB Bent-over Row
1 set(s) x 430 lbs for 03 rep(s) 09/13/09

Overhead Squat
1 set(s) x 200 lbs for 01 rep(s) 11/08/09

Barbell Push Press
1 set(s) x 275 lbs for 01 rep(s) 12/14/09

Dumbbell Snatch
1 set(s) x 110 lbs for 01 rep(s) ea. 10/30/12

[Matt Z]

I decided to bring back Straight-leg Deadlifts. As before I plan on using Barbell Deadlifts for my heavy days (1-3 rep working sets) and Straight-leg Deadlifts the rest of the time (mostly sets of 5).

[Matt Z]

I decided to move Turkish Get-ups from Workout C (an upper day) to Workout B (a lower day). Meanwhile, I'm moving Dumbbell Lunges from Workout B to Workout C.

[Matt Z]

Workout A
Barbell Back Squat
+
Barbell Deadlift
or
Romanian Deadlift
&
Barbell Hold (grip)

Workout B
Barbell Bench Press
Turkish Get-up
?

Workout C
Barbell Front Squat
Barbell High Pull
Dumbbell Lunge

Workout D
BB Military Press
Overhand Pull-up
Rear Delt Row

Week 1 = Mon-A(heavy), Wed-B, Fri-C
Week 2 = Mon-D(heavy), Wed-A, Fri-B
Week 3 = Mon-C(heavy), Wed-D, Fri-A
Week 4 = Mon-B(heavy), Wed-C, Fri-D
Repeat

[Matt Z]

Right now I'm on the fence on whether I want to go with Bent-over Rows (medium grip, 45-degree angle) or Pendlay Rows for Workout B.

[Matt Z]

I think I'm going to go with Bent-over Rows.

[Matt Z]

I cut my workout a little short today, since I was super-tired. ... Meanwhile, I'm thinking of splitting up Back Squats and Deadlifts again. I might try Barbell Back Squats with Barbell High Pulls on Workout A, and Barbell Front Squats with either Barbell Deadlifts or Romanian Deadlifts on Workout C.

[Matt Z]

Front Squats and RDLs today. So far so good.

[Matt Z]

Over the next few weeks I want to get up to 405 lbs for 8 reps on Romanian Deadlifts.