Workout Journal of Matt Z

[Matt Z]

Workout D (12/12/11)
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 01 rep
5) 225 lbs for 01 rep
6) 245 lbs for 01 rep
7) 245 lbs for 01 rep

Barbell Push Press
1) 225 lbs for 03 reps
2) 255 lbs for 01 rep
3) 275 lbs for 00 reps
4) 225 lbs for 05 reps
5) 225 lbs for 05 reps

BB Power Snatch
1) _95 lbs for 05 reps
2) 115 lbs for 03 reps
3) 135 lbs for 03 reps
4) 135 lbs for 03 reps

[Matt Z]

Workout A (12/14/11)
Barbell Box Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 03 reps
4) 365 lbs for 02 reps
5) 405 lbs for 02 reps
6) 415 lbs for 02 reps
7) 425 lbs for 02 reps

Barbell Deadlift
1) 315 lbs for 03 reps
2) 385 lbs for 02 reps
3) 435 lbs for 02 reps
4) 465 lbs for 02 reps
5) 475 lbs for 02 reps

[Matt Z]

Workout B (12/19/11)
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) 310 lbs for 03 reps
6) 315 lbs for 03 reps

Barbell 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) 305 lbs for 03 reps
6) 305 lbs for 03 reps

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

[Matt Z]

Workout C (12/21/11)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 205 lbs for 05 reps
3) 255 lbs for 05 reps
4) 265 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
5) 265 lbs for 05 reps

[Matt Z]

Workout D (12/23/11)
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

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

DB Rear Delt Row
1) 100 lbs for 08 reps ea.
2) 100 lbs for 08 reps ea.
3) 100 lbs for 08 reps ea.

[Matt Z]

Workout A (12/28/11)
Barbell Back Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 03 reps
4) 365 lbs for 01 rep
5) 405 lbs for 01 rep
6) 425 lbs for 01 rep
7) 445 lbs for 01 rep
8) 465 lbs for 01 rep - New PR!

Barbell Deadlift
1) 315 lbs for 03 reps
2) 405 lbs for 01 rep
3) 455 lbs for 01 rep
4) 480 lbs for 01 rep
5) 500 lbs for 00 reps
6) 500 lbs for 00 reps

[Matt Z]

Workout B (12/30/11)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 285 lbs for 05 reps
4) 300 lbs for 04 reps
5) 295 lbs for 05 reps
6) 295 lbs for 05 reps

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

Overhand Pull-up
1) 10 reps
2) 10 reps
3) 12 reps

[Matt Z]

Workout D/A (01/18/12)
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) 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

Barbell Deadlift
1) 315 lbs for 03 reps
2) 405 lbs for 03 reps
3) 455 lbs for 03 reps
4) 455 lbs for 03 reps
5) 455 lbs for 03 reps

[Matt Z]

Workout B (01/20/12)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 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

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) 295 lbs for 05 reps
6) 295 lbs for 05 reps

Overhand Pull-up
1) 12 reps
2) 12 reps
3) 12 reps

[Matt Z]

Workout C (01/23/12)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 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

Barbell High Pull
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) 305 lbs for 03 reps
6) 315 lbs for 03 reps

Turkish Get-up
1) _65 lbs for 03 reps ea.
2) _80 lbs for 03 reps ea.
3) _90 lbs for 03 reps ea.

[Matt Z]

Workout D (01/26/12)
Barbell Military Press
1) _95 lbs for 12 reps
2) 155 lbs for 05 reps
3) 185 lbs for 05 reps
4) 205 lbs for 04 reps
5) 205 lbs for 04 reps
6) 205 lbs for 04 reps

Dumbbell Snatch
1) _45 lbs for 05 reps ea.
2) _55 lbs for 05 reps ea.
3) _65 lbs for 05 reps ea.

DB Rear Delt Row
1) 100 lbs for 08 reps ea.
2) 100 lbs for 08 reps ea.
3) 100 lbs for 08 reps ea.

[Matt Z]

Workout A (01/28/12)
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) 395 lbs for 03 reps
7) 405 lbs for 03 reps

Barbell Deadlift
1) 315 lbs for 05 reps
2) 405 lbs for 03 reps
3) 455 lbs for 03 reps
4) 315 lbs for 03 reps

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

[Matt Z]

Workout B (02/06/12)
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) 275 lbs for 03 reps
4) 295 lbs for 03 reps
5) 305 lbs for 03 reps
6) 310 lbs for 03 reps

Overhand Pull-up
1) +00 lbs for 05 reps
2) +25 lbs for 03 reps
3) +35 lbs for 03 reps
4) +45 lbs for 03 reps
5) +50 lbs for 03 reps

[Matt Z]

Workout C (02/08/12)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 225 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) 185 lbs for 05 reps
3) 225 lbs for 05 reps
4) 245 lbs for 05 reps
5) 245 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 (02/10/12)
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.

DB Rear Delt Row
1) 100 lbs for 08 reps ea.
2) 100 lbs for 08 reps ea.
3) 100 lbs for 08 reps ea.