Workout Journal of Matt Z

[Matt Z]

Workout C (08/23/11)
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) 315 lbs for 02 reps

Barbell High Pull
1) 135 lbs for 05 reps
2) 185 lbs for 05 reps
3) 225 lbs for 03 reps
4) 275 lbs for 01 rep
5) 295 lbs for 01 rep
6) 305 lbs for 01 rep

Turkish Get-up
1) _65 lbs for 03 reps ea.
2) _80 lbs for 01 rep ea.
3) _85 lbs for 01 rep ea.
4) _90 lbs for 01 rep ea.
5) _95 lbs for 01 rep ea.
6) 100 lbs for 01 rep ea. - New PR!

[Matt Z]

Workout D (08/24/11)
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

Dumbbell Snatch
1) _45 lbs for 05 reps ea.
2) _65 lbs for 05 reps ea.
3) _75 lbs for 05 reps ea.

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

[Matt Z]

Workout A (08/29/11)
Barbell Box 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) 405 lbs for 02 reps
6) 415 lbs for 02 reps
7) 425 lbs for 02 reps - New PR!

Barbell Deadlift
1) 225 lbs for 05 reps
2) 315 lbs for 03 reps
3) 405 lbs for 01 rep
4) 455 lbs for 01 rep
5) 475 lbs for 01 rep
6) 495 lbs for 01 rep - New PR!

* Using 12" box.

[Matt Z]

Workout B (08/30/11)
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) 310 lbs for 03 reps

Barbell Pendlay Row
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 295 lbs for 03 reps
4) 305 lbs for 03 reps
5) 310 lbs for 03 reps
6) 310 lbs for 03 reps

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

[Matt Z]

Workout C (09/02/11)
1) 135 lbs for 12 reps
2) 205 lbs for 08 reps
3) 255 lbs for 05 reps
4) 275 lbs for 03 reps
5) 285 lbs for 03 reps
6) 285 lbs for 03 reps

Barbell High Pull
1) 135 lbs for 05 reps
2) 205 lbs for 05 reps
3) 255 lbs for 03 reps
4) 265 lbs for 03 reps
5) 265 lbs for 03 reps

[Matt Z]

Workout D (09/06/11)
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 02 reps
5) 215 lbs for 02 reps
6) 225 lbs for 02 reps
7) 235 lbs for 02 reps
8) 245 lbs for 02 reps - New PR!
9) 255 lbs for 00 reps

Dumbbell Snatch
1) _75 lbs for 03 reps ea.
2) _85 lbs for 01 rep ea.
3) _90 lbs for 01 rep ea.
4) _95 lbs for 01 rep ea.
5) 100 lbs for 03 reps ea. - New PR!

Overhand Pull-up
1) +00 lbs for 05 reps
2) +25 lbs for 03 reps
3) +25 lbs for 03 reps
4) +25 lbs for 03 reps

[Matt Z]

Workout B (09/12/11)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 03 reps
4) 305 lbs for 01 rep
5) 325 lbs for 01 rep
6) 345 lbs for 01 rep (easy)
7) 355 lbs for 01 rep*
8) 365 lbs for 00 reps

Barbell Pendlay Row
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 275 lbs for 03 reps
4) 295 lbs for 03 reps
5) 295 lbs for 03 reps
6) 295 lbs for 03 reps

* Spotter touched bar after liftoff.

[Matt Z]

Workout C (09/14/11)
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) 275 lbs for 05 reps
6) 280 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) 405 lbs for 05 reps

[Matt Z]

Workout D (09/16/11)
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

Dumbbell Snatch
1) _45 lbs for 05 reps ea.
2) _65 lbs for 05 reps ea.
3) _65 lbs for 05 reps ea.

Overhand Pull-up
1) +00 lbs for 08 reps
2) +10 lbs for 08 reps
3) +10 lbs for 08 reps

[Matt Z]

Workout A (09/19/11)
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 02 reps
5) 385 lbs for 02 reps
6) 405 lbs for 02 reps
7) 405 lbs for 02 reps

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

[Matt Z]

Workout C (09/23/11)
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) 275 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

[Matt Z]

Workout D (09/26/11)
Barbell Military Press
1) _95 lbs for 12 reps
2) 155 lbs for 05 reps
3) 185 lbs for 03 reps
4) 210 lbs for 01 reps
5) 230 lbs for 01 reps
6) 240 lbs for 01 reps
7) 250 lbs for 01 reps - New PR!
8) 255 lbs for 00 reps

Dumbbell Snatch
1) _55 lbs for 03 reps ea.
2) _65 lbs for 03 reps ea.
3) _75 lbs for 03 reps ea.

Overhand Pull-up
1) +00 lbs for 05 reps
2) +25 lbs for 03 reps
3) +25 lbs for 03 reps
4) +25 lbs for 03 reps

[Matt Z]

Workout A (09/28/11)
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) 380 lbs for 05 reps

Barbell Deadlift
1) 315 lbs for 05 reps
2) 365 lbs for 05 reps
3) 405 lbs for 05 reps
4) 405 lbs for 05 reps

[Matt Z]

Workout B (09/30/11)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 05 reps
4) 225 lbs for 05 reps
5) 225 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) 275 lbs for 05 reps
5) 275 lbs for 05 reps

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

[Matt Z]

Workout C (10/05/11)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 275 lbs for 01 rep
4) 295 lbs for 01 rep
5) 315 lbs for 01 rep
6) 335 lbs for 01 rep
7) 345 lbs for 01 rep - New PR!

Barbell High Pull
1) 135 lbs for 05 reps
2) 185 lbs for 03 reps
3) 225 lbs for 03 reps
4) 275 lbs for 03 reps
5) 295 lbs for 03 reps