Workout Journal of Matt Z

[Matt Z]

Workout B (06/02/11)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 285 lbs for 05 reps
4) 305 lbs for 05 reps
5) 310 lbs for 05 reps
6) 310 lbs for 05 reps

BB Pendlay Row
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 275 lbs for 05 reps
4) 285 lbs for 05 reps
5) 285 lbs for 05 reps
6) 285 lbs for 05 reps

Overhead Squat
1) _95 lbs for 08 reps
2) 115 lbs for 08 reps
3) 135 lbs for 08 reps

[Matt Z]

Workout C (06/06/11)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 03 reps
4) 275 lbs for 01 rep
5) 295 lbs for 01 rep
6) 315 lbs for 01 rep
7) 335 lbs for 01 rep (New PR!)

Barbell High Pull
1) 135 lbs for 05 reps
2) 225 lbs for 03 reps
3) 275 lbs for 03 reps
4) 280 lbs for 03 reps
5) 285 lbs for 03 reps

Turkish Get-up
1) 55 lbs for 03 reps ea.
2) 65 lbs for 03 reps ea.
3) 75 lbs for 03 reps ea.
4) 80 lbs for 03 reps ea.

[Matt Z]

Workout D (06/08/11)
Barbell Military Press
1) _95 lbs for 12 reps
2) 155 lbs for 05 reps
3) 185 lbs for 05 reps
4) 195 lbs for 05 reps
5) 195 lbs for 05 reps
6) 195 lbs for 05 reps

Overhand Pull-up
1) +00 lbs for 05 reps
2) +30 lbs for 05 reps
3) +30 lbs for 05 reps

Dumbbell Snatch
1) 55 lbs for 05 reps ea.
2) 65 lbs for 05 reps ea.
3) 65 lbs for 05 reps ea.
4) 65 lbs for 05 reps ea.

[Matt Z]

Workout A (06/13/11)
Barbell Box Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 365 lbs for 05 reps
5) 365 lbs for 05 reps
6) 365 lbs for 05 reps

Standard Deadlift
1) 315 lbs for 05 reps
2) 365 lbs for 05 reps
3) 405 lbs for 05 reps

[Matt Z]

Workout B (06/27/11)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 03 reps
4) 295 lbs for 03 reps
5) 305 lbs for 03 reps
6) 305 lbs for 03 reps

BB Pendlay Row
1) 135 lbs for 12 reps
2) 185 lbs for 05 reps
3) 225 lbs for 03 reps
4) 275 lbs for 03 reps
5) 295 lbs for 03 reps
6) 315 lbs for 03 reps (New PR!)

Overhead Squat
1) _95 lbs for 08 reps
2) 115 lbs for 08 reps
3) 135 lbs for 08 reps

[Matt Z]

Workout C (06/29/11)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 05 reps
4) 245 lbs for 05 reps
5) 255 lbs for 05 reps
6) 255 lbs for 05 reps

Barbell High Pull
1) 135 lbs for 05 reps
2) 185 lbs for 05 reps
3) 225 lbs for 05 reps
4) 255 lbs for 05 reps
5) 255 lbs for 05 reps

Turkish Get-up
1) 45 lbs for 05 reps ea.
2) 65 lbs for 05 reps ea.
3) 65 lbs for 05 reps ea.

[Matt Z]

Workout D (07/01/11)
Barbell Military Press
1) _95 lbs for 12 reps
2) 155 lbs for 05 reps
3) 185 lbs for 05 reps
4) 195 lbs for 05 reps
5) 195 lbs for 05 reps
6) 195 lbs for 05 reps

Overhand Pull-up
1) +00 lbs for 05 reps
2) +20 lbs for 05 reps
3) +25 lbs for 04 reps
4) +00 lbs for 10 reps

Dumbbell Snatch
1) 45 lbs for 05 reps ea.
2) 55 lbs for 05 reps ea.
3) 65 lbs for 05 reps ea.

[Matt Z]

Workout A (07/05/11)
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) 385 lbs for 02 reps
6) 395 lbs for 02 reps
7) 405 lbs for 02 reps

Standard Deadlift
1) 315 lbs for 05 reps
2) 365 lbs for 03 reps
3) 405 lbs for 03 reps
4) 405 lbs for 03 reps
5) 405 lbs for 03 reps

[Matt Z]

Workout B (07/07/11)
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) 295 lbs for 05 reps

BB Pendlay Row
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 275 lbs for 05 reps
4) 295 lbs for 05 reps
5) 295 lbs for 05 reps

Workout C (07/11/11)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 05 reps
4) 275 lbs for 02 reps
5) 295 lbs for 02 reps
6) 295 lbs for 02 reps
7) 295 lbs for 02 reps

Barbell High Pull
1) 135 lbs for 05 reps
2) 225 lbs for 02 reps
3) 275 lbs for 02 reps
4) 285 lbs for 02 reps
5) 295 lbs for 02 reps

Turkish Get-up
1) 65 lbs for 03 reps ea.
2) 80 lbs for 03 reps ea.
3) 85 lbs for 03 reps ea.

Workout D/A (07/14/11)
Barbell Box 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) 385 lbs for 03 reps
6) 390 lbs for 03 reps
7) 395 lbs for 03 reps

BB Military Press
1) 135 lbs for 05 reps
2) 185 lbs for 03 reps
3) 205 lbs for 03 reps
4) 205 lbs for 03 reps
5) 205 lbs for 03 reps

Standard Deadlift
1) 315 lbs for 03 reps
2) 385 lbs for 03 reps
3) 425 lbs for 03 reps
4) 425 lbs for 03 reps
5) 425 lbs for 03 reps

[Matt Z]

Workout B (07/19/11)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 285 lbs for 03 reps
4) 305 lbs for 03 reps
5) 315 lbs for 03 reps
6) 320 lbs for 03 reps

BB Pendlay Row
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 285 lbs for 03 reps
4) 305 lbs for 03 reps
5) 315 lbs for 03 reps
6) 315 lbs for 03 reps

Workout C (07/20/11)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 05 reps
4) 255 lbs for 05 reps
5) 265 lbs for 05 reps
6) 275 lbs for 05 reps (New 5RM)

Barbell High Pull
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 245 lbs for 05 reps
4) 255 lbs for 05 reps
5) 260 lbs for 05 reps

Turkish Get-up
1) 60 lbs for 05 reps ea.
2) 75 lbs for 05 reps ea.
3) 80 lbs for 05 reps ea. (New 5RM)

[Matt Z]

Workout D (07/22/11)
Barbell Military Press
1) _95 lbs for 12 reps
2) 155 lbs for 05 reps
3) 185 lbs for 05 reps
4) 195 lbs for 05 reps
5) 200 lbs for 05 reps
6) 200 lbs for 05 reps

Overhand Pull-up
1) +00 lbs for 05 reps
2) +10 lbs for 05 reps
3) +10 lbs for 05 reps
4) +10 lbs for 05 reps

Dumbbell Snatch
1) 60 lbs for 05 reps ea.
2) 70 lbs for 05 reps ea.
3) 75 lbs for 05 reps ea.
4) 80 lbs for 05 reps ea.

[Matt Z]

Workout A (07/25/11)
Barbell Back Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 385 lbs for 02 reps
5) 415 lbs for 02 reps
6) 425 lbs for 02 reps
7) 425 lbs for 02 reps

Standard Deadlift
1) 315 lbs for 03 reps
2) 385 lbs for 03 reps
3) 435 lbs for 03 reps
4) 435 lbs for 03 reps

[Matt Z]

Workout B (07/27/11)
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
6) 300 lbs for 05 reps

Barbell Pendlay Row
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 275 lbs for 05 reps
4) 285 lbs for 05 reps
5) 285 lbs for 05 reps
6) 285 lbs for 05 reps

Overhand Pull-up
1) +00 lbs for 10 reps
2) +00 lbs for 10 reps

Curl-grip Pull-up
1) +00 lbs for 04 reps

Workout C (07/29/11)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 205 lbs for 08 reps
3) 255 lbs for 05 reps
4) 275 lbs for 05 reps
5) 275 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) 265 lbs for 05 reps

[Matt Z]

Workout D (08/01/11)
Barbell Military Press
1) _95 lbs for 12 reps
2) 155 lbs for 05 reps
3) 185 lbs for 03 reps
4) 205 lbs for 03 reps
5) 215 lbs for 03 reps
6) 215 lbs for 03 reps

Turkish Get-up
1) 65 lbs for 05 reps ea.
2) 75 lbs for 05 reps ea.
3) 75 lbs for 05 reps ea.
4) 75 lbs for 05 reps ea.

Workout A (08/03/11)
Barbell Box Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 365 lbs for 05 reps
5) 375 lbs for 05 reps
6) 375 lbs for 05 reps

Standard Deadlift*
1) 225 lbs for 05 reps
2) 315 lbs for 05 reps
3) 365 lbs for 05 reps
4) 375 lbs for 05 reps

* Standing on 4" step.

Workout B (08/05/11)
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
6) 300 lbs for 05 reps

Barbell Pendlay Row
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 275 lbs for 05 reps
4) 285 lbs for 05 reps
5) 290 lbs for 05 reps
6) 295 lbs for 05 reps

[Matt Z]

Workout D (08/15/11)
Barbell Military Press
1) _95 lbs for 12 reps
2) 135 lbs for 05 reps
3) 165 lbs for 05 reps
4) 185 lbs for 05 reps
5) 185 lbs for 05 reps
6) 185 lbs for 05 reps

Dumbbell Snatch
1) 45 lbs for 05 reps ea.
2) 55 lbs for 05 reps ea.
3) 65 lbs for 05 reps ea.

Overhand Pull-up
1) 10 reps
2) 10 reps
3) 10 reps

Workout A (08/17/11)
Barbell Box Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 365 lbs for 05 reps
5) 365 lbs for 05 reps
6) 365 lbs for 05 reps

Barbell Deadlift
1) 225 lbs for 05 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) 455 lbs for 10 sec.
2) 495 lbs for 10 sec.
3) 515 lbs for 10 sec.
4) 525 lbs for 10 sec.

Workout B (08/19/11)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 05 reps
4) 255 lbs for 05 reps
5) 275 lbs for 05 reps
6) 275 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) 255 lbs for 05 reps
5) 275 lbs for 05 reps
6) 285 lbs for 05 reps