Friday Feb 24
[b]
warmup
shoulders
bench
bar
135x10x2
185x8x3
195x8x2
db bench
75’sx8x2
pullups
bwx8,8,6,5
[/b]
weak as a kitten this day
Sat Feb 25
[b]
warmup
shoulders
face pulls w/ext rotations
25x15x3
chins
bwx10x4
csr
2plx20x2
curls
35’sx10x2
weight vest walking
medium vest x 20min
[/b]
Monday Feb 27
[b]
warmup
shoulders, low back, neck, leg kicks/swings, rev lunges
full squat beltless
bar
135x5
185x5
225x5
265x3
295x5x2
box jumps (belly button high)
bwx5x2
speed box squat against lights
225x3x2
245x3
bulg split sq
50’sx8/8
prowler sprints (there and back)
275 2 sprints
[/b]
Who said fat men can’t jump?
impressive jumping, very explosive.
so exactly what is that you are squatting out of? homemade mono?
Those jumps were freaking impressive. As is the post apocalyptic gym you lift in.
Hey Matt did you get a chance to ask about the tire?
[quote]PeteS wrote:
impressive jumping, very explosive.
so exactly what is that you are squatting out of? homemade mono? [/quote]
No, it is a Crepensik rack with hydraulic safety hooks. 1500lb.com is coming soon It is actually the “original” EFS rack as Ralph made those to Dave Tate’s specs and when Dave moved over to williams strength Ralph just sold them himself. Super nice rack, it’s actually mine personally.
[quote]JoeGood wrote:
Those jumps were freaking impressive. As is the post apocalyptic gym you lift in.[/quote]
Thank you sir!
[quote]Derek542 wrote:
Hey Matt did you get a chance to ask about the tire?
[/quote]
Man, I feel so bad about that. I have not forgotten. Josh went to Abu Dhabi to do a contest and today was the first day I have actually seen him, but he was working the desk so he couldn’t go anywhere. Now that he is back in town though I should be able to get something set up. Sorry about how long its taking, i know you’ll be a hero to the wife to get rid of it. 
Tue Feb 28
[b]
jump rope/jumping jacks tabata
weighted vest walking
medium vest 25min HR 120-130
abs
4 heavy sets of 10
[/b]
Lol, no worries man like I said its not going anywhere. Just thought I would follow up.
Hey Matt,
I have a weighted vest on my do-want list. Any suggestions on which one to get and how heavy?
[quote]giterdone wrote:
Hey Matt,
I have a weighted vest on my do-want list. Any suggestions on which one to get and how heavy?[/quote]
We have 3 at the gym, but none of them are mine. I will look this evening to see what brand(s) they are. As for weight, they are pretty deceptive. When I was in the Marine Corps we would hump with anywhere from 50-100+lbs of gear. So the first time I tried I grabbed the heaviest one and it kicked… my… ass! Zach said it is only like 40 or 50lbs too. 
I would try to find something that you can add weight to later if you can, then start light. Another thing you can also check out is flak jackets and combat gear, it might be cheaper (but it also might be more expensive). Since that gear is not “fitness niche” it might get you a price break. Half the equipment in the gym is mine, and I’m all about saving money.
Impressive jumps, seems crazy high in my punny head.
You may have said and I’ve forgotten what template are you running? I’m about to be between programs and am looking for something like you seem to be doing.
[quote]dday wrote:
Impressive jumps, seems crazy high in my punny head.
You may have said and I’ve forgotten what template are you running? I’m about to be between programs and am looking for something like you seem to be doing.[/quote]
Thank you 
I don’t have one that is “out there”, mine is my own. I do each powerlift on its own day (with a separate day for back work), one supplemental movement to build the main lift, whatever bodybuilding-style assistance work I feel like, and try to finish with some sort of conditioning or strongman event. I adjust volume and intensity using reactive training system’s TRAC tool, several other recovery markers that I track (HRV, blood pressure, etc), and “by feel”.
It is actually kinda similar to Wendler’s NOV stuff, although I came to this on my own and was doing this before his book came out. Not to say I haven’t probably incorporated some of his stuff, he’s a smart dude. I guess if you had to nail it down, it’s kinda a bastardized combo of Westside, RTS and NOV, lol!
If I had to pick something written, and it wasn’t for competitive powerlifting, I’d go with the NOV template.
Sorry if that doesn’t really help much.
Just looking in, I’ll echo what others have said…impressive jumps, and I love the gym!
Just looking in, I’ll echo what others have said…impressive jumps, and I love the gym!
[quote]greystoke wrote:
Just looking in, I’ll echo what others have said…impressive jumps, and I love the gym![/quote]
Thanks. If that is you in your avatar, holy shit. That is the definition of Shredded!! Dang
[quote] Matt wrote:
[quote]dday wrote:
Impressive jumps, seems crazy high in my punny head.
You may have said and I’ve forgotten what template are you running? I’m about to be between programs and am looking for something like you seem to be doing.[/quote]
Thank you
I don’t have one that is “out there”, mine is my own. I do each powerlift on its own day (with a separate day for back work), one supplemental movement to build the main lift, whatever bodybuilding-style assistance work I feel like, and try to finish with some sort of conditioning or strongman event. I adjust volume and intensity using reactive training system’s TRAC tool, several other recovery markers that I track (HRV, blood pressure, etc), and “by feel”.
It is actually kinda similar to Wendler’s NOV stuff, although I came to this on my own and was doing this before his book came out. Not to say I haven’t probably incorporated some of his stuff, he’s a smart dude. I guess if you had to nail it down, it’s kinda a bastardized combo of Westside, RTS and NOV, lol!
If I had to pick something written, and it wasn’t for competitive powerlifting, I’d go with the NOV template.
Sorry if that doesn’t really help much.
[/quote]
No worries, just like your style. May borrow some of your thoughts for my next phase. Thanks.
[quote]dday wrote:
[quote] Matt wrote:
[quote]dday wrote:
Impressive jumps, seems crazy high in my punny head.
You may have said and I’ve forgotten what template are you running? I’m about to be between programs and am looking for something like you seem to be doing.[/quote]
Thank you
I don’t have one that is “out there”, mine is my own. I do each powerlift on its own day (with a separate day for back work), one supplemental movement to build the main lift, whatever bodybuilding-style assistance work I feel like, and try to finish with some sort of conditioning or strongman event. I adjust volume and intensity using reactive training system’s TRAC tool, several other recovery markers that I track (HRV, blood pressure, etc), and “by feel”.
It is actually kinda similar to Wendler’s NOV stuff, although I came to this on my own and was doing this before his book came out. Not to say I haven’t probably incorporated some of his stuff, he’s a smart dude. I guess if you had to nail it down, it’s kinda a bastardized combo of Westside, RTS and NOV, lol!
If I had to pick something written, and it wasn’t for competitive powerlifting, I’d go with the NOV template.
Sorry if that doesn’t really help much.
[/quote]
No worries, just like your style. May borrow some of your thoughts for my next phase. Thanks.[/quote]
No worries, I’d be honored!
Wed Feb 29
[b]
warmup
shoulders, lower back, neck
speed bench w/workup
bar
135x5x2
add 1chx3
185/1chx3x3
195/1chx3
205/1chx1
225/1chx1
245/1chx1
265/1chx1
245/1chx1x2
inc db’s
75’sx8
80’sx8x2
walking
10min HR@140-150
[/b]
Keeping volume down cause I’m a little beat up.
Totally forgot to look at that vest, sorry man!!!
Got super busy at work and have missed posting several workouts.
Tue Mar 6
[b]
warmup
shoulders, lower back, neck, leg kicks/swings
log c/p
logx15x2
155x3x2
165x3
175x2 cleaned 3rd and missed press
sumo deads
245x5
335x3
385x2
425x2
445x2
glute hams
+20x8
+25x8
leg press against dbl lights
495x10
585x10x2
weight vest walking
20 min
[/b]
Vest is a TKO Fitness. Seen here, http://www.tko.com/products/category/core/vests-ankle-weights