Workout Journal of Matt Z

[Matt Z]

Workout C (12/26/14)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 275 lbs for 03 reps
4) 275 lbs for 03 reps
5) 275 lbs for 03 reps

Barbell High Pull
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 275 lbs for 03 reps
4) 275 lbs for 03 reps
5) 275 lbs for 03 reps

[Matt Z]

Barbell Military Press
1) _95 lbs for 12 reps
2) 185 lbs for 05 reps
3) 205 lbs for 03 reps
4) 225 lbs for 03 reps
5) 225 lbs for 03 reps
6) 225 lbs for 03 reps

Dumbbell Snatch
1) _75 lbs for 05 reps ea.
2) 100 lbs for 01 rep ea.
3) 110 lbs for 01 rep ea.
4) 120 lbs for 01 rep ea. - New PR!

Rear Delt Row
1) 100 lbs for 05 reps ea.
2) 130 lbs for 03 reps ea.
3) 155 lbs for 03 reps ea.
4) 155 lbs for 03 reps ea. - New PR!

[Matt Z]

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
2013 = 1 set(s) x 465 lbs for 01 rep(s) 12/28/11
2014 = 1 set(s) x 470 lbs for 01 rep(s) 12/22/14

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
2013 = 1 set(s) x 505 lbs for 01 rep(s) 09/09/13
2014 = 1 set(s) x 525 lbs for 01 rep(s) 04/07/14

Good Morning
2006 = NA
2007 = NA
2008 = NA
2009 = NA
2010 = NA
2011 = NA
2012 = NA
2013 = 1 set(s) x 300 lbs for 05 rep(s) 12/23/13
2014 = 1 set(s) x 335 lbs for 05 rep(s) 11/19/14

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
2013 = 1 set(s) x 350 lbs for 01 rep(s) 04/05/11
2014 = 1 set(s) x 365 lbs for 01 rep(s) 03/31/14

Bent-over Row
2006 = NA
2007 = NA
2008 = NA
2009 = 1 set(s) x 430 lbs for 03 rep(s) 09/13/09
2010 = 1 set(s) x 430 lbs for 03 rep(s) 09/13/09
2011 = 1 set(s) x 430 lbs for 03 rep(s) 09/13/09
2012 = 1 set(s) x 430 lbs for 03 rep(s) 09/13/09
2013 = 1 set(s) x 435 lbs for 03 rep(s) 09/30/13
2014 = 1 set(s) x 435 lbs for 03 rep(s) 09/30/13

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
2013 = 1 set(s) x 345 lbs for 01 rep(s) 10/05/11
2014 = 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
2013 = 1 set(s) x 375 lbs for 01 rep(s) 12/16/13
2014 = 1 set(s) x 380 lbs for 01 rep(s) 03/24/14

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
2013 = 1 set(s) x 260 lbs for 01 rep(s) 11/25/13
2014 = 1 set(s) x 260 lbs for 01 rep(s) 11/25/13

Dumbbell Snatch
2006 = NA
2007 = NA
2008 = 1 set(s) x _95 lbs for 01 rep(s) ea. 11/23/08
2009 = 1 set(s) x _95 lbs for 01 rep(s) ea. 11/23/08
2010 = 1 set(s) x _95 lbs for 01 rep(s) ea. 11/23/08
2011 = 1 set(s) x 100 lbs for 03 rep(s) ea. 09/06/11
2012 = 1 set(s) x 110 lbs for 01 rep(s) ea. 10/30/12
2013 = 1 set(s) x 110 lbs for 01 rep(s) ea. 10/30/12
2014 = 1 set(s) x 120 lbs for 01 rep(s) ea. 12/29/14

Rear Deltoid 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
2013 = 1 set(s) x 145 lbs for 03 rep(s) ea. 01/14/13
2014 = 2 set(s) x 155 lbs for 03 rep(s) ea. 12/29/14

[Matt Z]

Workout A (01/05/15)
Barbell Back Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 365 lbs for 03 reps
5) 375 lbs for 03 reps
6) 365 lbs for 03 reps

Barbell Deadlift
1) 315 lbs for 03 reps
2) 385 lbs for 03 reps
3) 405 lbs for 03 reps
4) 405 lbs for 03 reps
5) 405 lbs for 03 reps

Workout B (01/07/15)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 295 lbs for 05 reps
5) 300 lbs for 05 reps

Bent-over Row
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 345 lbs for 05 reps
5) 365 lbs for 05 reps

Workout C (01/09/15)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 205 lbs for 05 reps
3) 255 lbs for 05 reps
4) 255 lbs for 05 reps
5) 255 lbs for 05 reps

Barbell High Pull
1) 135 lbs for 05 reps
2) 205 lbs for 05 reps
3) 255 lbs for 05 reps
4) 255 lbs for 05 reps
5) 255 lbs for 05 reps

[Matt Z]

Workout D (01/12/15)
Barbell Military Press
1) _95 lbs for 12 reps
2) 185 lbs for 03 reps
3) 205 lbs for 01 reps
4) 225 lbs for 01 reps
5) 235 lbs for 01 reps
6) 245 lbs for 01 reps

Dumbbell Snatch
1) _75 lbs for 05 reps ea.
2) 100 lbs for 02 reps ea.
3) 110 lbs for 02 reps ea.

Rear Deltoid Row
1) 100 lbs for 05 reps ea.
2) 120 lbs for 03 reps ea.
3) 130 lbs for 03 reps ea.

Workout A (01/14/15)
Barbell Back Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 365 lbs for 03 reps
5) 375 lbs for 03 reps
6) 380 lbs for 03 reps

Barbell High Pull
1) 135 lbs for 05 reps
2) 205 lbs for 05 reps
3) 255 lbs for 05 reps
4) 255 lbs for 05 reps
5) 255 lbs for 05 reps

Workout B (01/16/15)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 295 lbs for 05 reps
5) 305 lbs for 05 reps

Barbell Pendlay Row
1) 135 lbs for 05 reps
2) 185 lbs for 05 reps
3) 225 lbs for 05 reps
4) 225 lbs for 05 reps
5) 225 lbs for 05 reps

[Matt Z]

Workout C (01/19/15)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 275 lbs for 02 reps
4) 285 lbs for 02 reps
5) 295 lbs for 02 reps
6) 300 lbs for 02 reps

Barbell Deadlift
1) 225 lbs for 05 reps
2) 315 lbs for 03 reps
3) 385 lbs for 02 reps
4) 435 lbs for 02 reps
5) 455 lbs for 02 reps
6) 455 lbs for 03 reps

[Matt Z]

Workout D (01/22/15)
Barbell Military Press
1) _95 lbs for 12 reps
2) 185 lbs for 05 reps
3) 195 lbs for 05 reps
4) 205 lbs for 05 reps
5) 215 lbs for 05 reps

Dumbbell Snatch
1) _75 lbs for 05 reps ea.
2) _75 lbs for 05 reps ea.
3) _75 lbs for 05 reps ea.

Overhand Pull-up
1) 08 reps
2) 08 reps
3) 08 reps

Workout A (01/23/15)
Barbell Back Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 365 lbs for 03 reps
5) 375 lbs for 03 reps
6) 385 lbs for 03 reps

Barbell High Pull
1) 135 lbs for 05 reps
2) 205 lbs for 05 reps
3) 255 lbs for 05 reps
4) 255 lbs for 05 reps
5) 255 lbs for 05 reps

[Matt Z]

Workout B (01/26/15)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 295 lbs for 03 reps
5) 315 lbs for 03 reps
6) 325 lbs for 03 reps

Bent-over Row
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 345 lbs for 03 reps
5) 365 lbs for 03 reps
6) 385 lbs for 03 reps

[Matt Z]

Workout C (01/28/15)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 205 lbs for 05 reps
3) 255 lbs for 05 reps
4) 255 lbs for 05 reps
5) 255 lbs for 05 reps

Romanian Deadlift
1) 225 lbs for 08 reps
2) 315 lbs for 05 reps
3) 365 lbs for 05 reps
4) 385 lbs for 05 reps
5) 395 lbs for 05 reps

Barbell Hold (grip)
1) 405 lbs for 10 sec.
2) 495 lbs for 10 sec.
3) 515 lbs for 10 sec.
4) 525 lbs for 10 sec.

[Matt Z]

Workout D (01/30/15)
Barbell Military Press
1) _95 lbs for 12 reps
2) 185 lbs for 05 reps
3) 195 lbs for 05 reps
4) 205 lbs for 05 reps
5) 215 lbs for 05 reps

Dumbbell Snatch
1) _75 lbs for 05 reps ea.
2) _75 lbs for 05 reps ea.
3) _75 lbs for 05 reps ea.

Rear Deltoid Row
1) 100 lbs for 05 reps ea.
2) 100 lbs for 05 reps ea.
3) 100 lbs for 05 reps ea.

[Matt Z]

Workout A (02/02/15)
Barbell Back Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 365 lbs for 02 reps
5) 385 lbs for 02 reps
6) 405 lbs for 02 reps
7) 415 lbs for 02 reps

Barbell High Pull
1) 135 lbs for 05 reps
2) 225 lbs for 03 reps
3) 275 lbs for 03 reps
4) 275 lbs for 03 reps
5) 275 lbs for 03 reps

[Matt Z]

Workout B (02/04/15)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 295 lbs for 05 reps
5) 305 lbs for 05 reps
6) 310 lbs for 05 reps

Bent-over Row
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 345 lbs for 05 reps
5) 345 lbs for 05 reps
6) 345 lbs for 05 reps

[Matt Z]

Workout C (02/05/15)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 205 lbs for 05 reps
3) 255 lbs for 05 reps
4) 255 lbs for 05 reps
5) 255 lbs for 05 reps

Romanian Deadlift
1) 225 lbs for 08 reps
2) 315 lbs for 05 reps
3) 365 lbs for 05 reps
4) 385 lbs for 05 reps
5) 405 lbs for 05 reps

Barbell Hold (grip)
1) 405 lbs for 10 sec.
2) 495 lbs for 10 sec.
3) 545 lbs for 10 sec.
4) 545 lbs for 10 sec.