THE American Viking!

[Matt Brouse]

I'll post the strongman and grip training here. I'll start by backlogging back to Nationals '07. After Nats I started working to increase the work capacity and develop a better base of conditioning as well as put on a little lean mass.

I also tend to post my musings and such...

Monday November 19th -Bodyweight 263lbs.
Oly Squat - Getting back to these
135x10, 205x10, 225x10, 275x10
Sit-Ups Abs?
2x15 BW, One set decline or incline or whatever...
DB Curls
25x20, 50x10, 55x10, 40x10
Calf Raises
2x15 - 2 plates, 3 plates

Tuesday November 20th - Bodyweight 267
Concept 2 Rower
15:00 minutes, 28SPM, 2434m - PR distance and TUT

My thoughts now that we're a few days out from Nationals. I'm more focused than I have been in a long time. Nationals was humbling for two reasons. I performed more poorly in a few events that I haven't done poorly in in a long time. And seeing "Top 5" caliber guys and successful pro's like Jon and Van really puts your progress and prowess into perspective. Not that I am not proud of where I am at but it just remind you how close you still are to where you started as opposed to where you want to be. Time to get to work.

I will take two weeks or so and just adapt slowly to a higher rep based training. The event will work back in as I cycle up. I'll using more of a western style periodization if you will.

I'm tired of looking and feeling like Ham from The Sandlot. I'm getting organized and upping my muscle mass and work capacity. A pillar of my organization will be ranking movements by specificicy (A lifts, B lifts, C, D, etc.)

A's are strongman lifts (i.e. log, stones, etc.), B's are big gym lifts (squat, snatch, deads, etc.), C's are mostly single joint assitance moves, D's are cardio, E's are grip events.

I'm keeping tonnes on A lifts and B lifts to track my volume to compare to how I feel. I'll also list what percent my top two or three sets are at when I am using a more progressive approach to loading. I'll explain further below...

Phase 1 - Restoration and Anatomical Adaptation
Limited A lifts, working into higher rep stuff...

Monday Nov. 19th - December 1st, 2007

Monday, November 19th - Bodyweight 263lbs.
B1: Olympic Squat 135x10, 205x10, 225x10, 275x10, 8400 tonnes, 50%, 61%
C1: Sit-Ups BWx15 Decline, BWx15
C2: Lat Pull Down 115x10, 145x10
C3: Swiss Ball Leg Curls 1x10

Tuesday, Novemebt 20th - Bodyweight 267lbs.
D1: Concept 2 Rower 15:00, 2434m, 28 SPM, Power Level 5

Wednesday, November 21st - Bodyweight 265lbs.
B1: Axle Press 35x20, 105x10, 125x10, 165x8, 4320 tonnes, 55%, 73%
C1: Incline DB Press 50x10, 65x10
C2: Skull Crushers 65x10, 65x10, 65x10
C3: Lateral Raises 15x15, 25x15

Thursday, November 22nd
E1: Wrist Rolls 35x1, 80x1 - One rep is ext. up and down and flex. up and down
E2: Vertical Bar 45x1, 90x1, 135x1, 180x1, 230x3
E3: Heavy Hammer II 5xAll Directions, 10xAll

Friday, November 23rd - Bodyweight 263lbs. AM
D1: Concept 2 Rower 15:00, 2821m, 30 SPM, Power 5

Sunday, November 25th
B1: Power Clean 45x10, 135x5, 185x5, 225x5, 275x5, 4550 tonnes, 70%, 85%
B2: Push Press Behind Neck 135x5, 185x5, 225x5, 275x5, 4100 tonnes, 71%87%
B3: Front Squat 135x5, 225x5, 275x5, 3175 tonnes, 61%, 75%
C1: DB Press Flat 50x15, 75x10, 95x10, 25x10(Flyes)
C2: Seated Calf Raises 1 Platex20, 2 Platesx15, 3 Platesx15

Monday, November 26th
D1: Concept 2 Rower 15:00, 2884m, 31 SPM, Power 5
C1: Alt. DB Curls 50x10, 60x10, 70x10, 35x10, 30x20

After this week I will work into a traditional western periodization model (with some flexibility still) in order to raise my work capacity and to force myself to work high rep stuff. I will also be training closer to a bodybuilder style in some areas as I used to do. I had much success with this.

I detail the methodology behind my approach, hopefully, in an upcoming post.

Thank for reading. It's good to be back to just plain old training after Nationals.

Tuesday, November 27th - Bodyweight 267lbs.
B1: Incline Bench Press 45x20, 115x10, 135x10, 185x10, 205x10 9025 Volume, 67%, 74%
C1: Seated DB Press 30x10, 50x10
C2: JM Presses 45x10, 65x10, 85x10
C3: Posterior/Lateral Raises 20x10, 25x10
C4: Tricep Press Down (Rope) 40x10, 70x10
D1: Concept 2 Rower 15:00 2603m 29SPM Power 5 - Took this easy today...

After this week, I embark on my first higher rep cycle in quite some time. The last two week have been an adaptation phase to help this transition to a phase to adress the goals listed in the post above.

I will layout specific intensities for the first A or B lift only. Volume will be increased through more assistance work (i.e. doing 2 - 3 A/B's and adding C lifts each week). I will still wave load a bit and I am leaving the plan open to change, which it inevitably will.

WK1: 60%, 2 sets, 10-12 depending on what in the tank...
- 2 A or B's, 2-3 C's
WK2: 65%, 1 set, 10-12
- 2 A or B's, 2-3 C's
WK3: 70%, 1 set, 10
- 2 A or B's, 3 C's
WK4: 62.5% 2 sets, 10-12
- 3 A or B's, 3 C's
WK5: 67.5% 1 set, 10-12
- " "
WK6: 70% 1-2 sets, 10-12
- If I hit 2 sets, straight o 3 or 4 C lifts

This is pretty generalized and will prove to look like bodybuilder training but that is exactly where I need to be right now. Expect the results to differ from the plan above.

Wednesday, November 28th
B1: Deadlift 135x10, 225x10, 315x10, 405x10, 475x1 193750 Volume, 56%, 72%
B2: Deficit Deadlifts 225x5, 315x5
B3: Walking Lunges 135x35 feet
C1: Glute Ham Raises BWx10, BWx10
C2: Multi Hip 120xadd.x12, 120xflex.x12

Higher rep deadlifts are brutally different than than<3. I may need to adjust the afore mentioned for the DL. Will take some time to get the assistance volume up as well.

Thursday, Novemeber 29th - Bodyweight 266lbs.
D1: Concept 2 Rower 15:00 Power 5 3086m 32SPM - Haven't been excited about a cardio PR in years...
C1: Hammer Curls 20x20, 35x10, 60x7, 70x7
C2: Cable Curls 60x10, 85x10, 115x10

I think about heavy stuff, basically all day. So I'm gonna drop a few of my smattered thoughts in my training log here.

I need to work on the transition phase in my deadlift. I had to reset my hips and take two or three seconds between each effort yesterday. Need to work on this for DL for reps in a contest and just to not be such a pussy.

Friday, November 30th - Bodyweight 266lbs.
E1: Grippers Tx10x2, #1x8, #2x5, #2x5 Second Hold
D1: Concept 2 Rower Power 5 20:00 3435m 29SPM
E2: Double Overhand Axle Deadlift 115x3x2, 195x3, 305x1, 355x1, 355x1, 355x1

I am going to keep the intensity lower on the Rower as anything faster would zap me for lifting. I will just try and go farther and longer. Grippers (and probably all grip work) should be done after I lift or workout. This is how I have almost always done it and seems to be the way it is going to be.

There were unicycles going as a couple guys were training events today. What a friggin circus!

Saturday December 1st - Bodyweight 266lbs.
Glad to be holding strong at about 266 or so, usually my weight varies so much.
Today I got dicked out of doing what I intended to do so I just took it easy which I think was a smart decision. Also ended up talking training A LOT with two of the guys I train with which is probably a close second to training itself. Me, the very practical hands-on perspective, John, the more middle ground approach, and Mike, the more science-biology perspective. It's always very productive discussion when we and the other guys get rolling.

B1: Front Squat 225x3x8sets 5400Guidos, 61%
C1: JM Presses 45x10x2, 65x10, 95x10, 115x10x2

A few other various lifts, whatever...

Phase 2 - Work Capacity, Hypertrophy, Strength, Being Sexy

Monday, December 3rd - Bodyweight 266lbs. - Still holding strong
B1: Oly Squat 45x10x2, 135x10, 225x5, 270x10, 270x10 8770vikings, 60%, 60%
B2: Romanian Deadlift 135x10, 185x10, 135x10(round back)
B3: Walking Lunges 135x30 feet, 135x30 feet
A1: Atlas Stones 225x5, 240x5, 280x2, 50"(?) - Stick 'em spray, no tack 2885vikings 76%
A2: Log Clean 252x1, 262x1, 282x1, 312x1 - PR on this particular log


I had a thrid set in me on the squat, but this is my first time doing high rep work in a long time, so I don't want to burn out early.

I will add volume, especially the assistance work, as we get a few weeks in.

Wednesday December 5th - Bodyweight 266lbs.
A1: Log Strict Press (one clean) 82x10, 102x10, 132x10, 147x10
C1: Dumbbell Bench Nuetral 50x10x2, 65x10, 75x10, 85x10, 45x20
C2: Dumbell Flyes 25x10
B2: Close Grip Bench 135x10x2
C3: Tricep Press Down 40x10, 70x10x3
C4: Reverse EZ Curls 90x10, 90x10, 90x10
C5: EZ Curls 110x10, 80x10, 60x10, 40x10 - DEAD SEXY!

I'm trying to be like Branch Warren.

Thursday December 7th - Bodyweight 265lbs.
D1: Concept 2 Rower 2:00 25cal
D2: Treadmill 3.5% 3.5 walk, 5min, 6.5 run 2 minutes, 3.5 walk 7 minutes
D3: Speed bag 30 seconds - Gawd!
D4: Jump Rope 30 seconds on 30 seconds off

Shoulders were burning something fierce here. My good friend Mike shared with me that I was getting bored with the Rower so I decided to switch it up a bit. It's a good thing he knows better what I think that I do. I don't know how I'd survive without him in my life.

No lifting tomorrow, will try to hit the yoke or farmers on Sat. and do some speed pulls on a platform.

Saturday December 8th - Bodyweight 265lbs.
B1: Speed Deadlifts 275x3x3, 305x3x3
B2: Sumo Deads 225x5, 245x5, 275x5 or something
C1: 1 Arm Press 40x10 65x5, 75x5, 85x5, 65x10
B/C Complex: RDL/Up Row 3x10, 95lbs. 60 second rest
C2: JM Press 95x10x2, 135x10x2
B3: Close Grip Bench Press 185x10, 225x10

I had some musing with regard to training while at work but I cannot recally. It will surely come to me later on...

[goergen1]

Matt, Glad you are posting your workouts here. It looks like you will have a very interesting training journal. :cool:

I like the detail.

[Matt Brouse]

Thanks man, glad to be posting. Detail is the name of the game for what I am doing right now. My long term plan recently got derailed a bit because NAS dumped the Pro-Ams in favor of Platinum Plus contests, my comp is in June instead of August now...ah well.

Monday December 10th - Bodyweight 265lbs. - holding fast but getting leaner!
B1: Olympic Squat 45x10x2, 135x10, 185x10, 225x6, 295x10x2sets
B2: Hang Clean 135x5, 185x5, 225x5, 275x3
A1: Atlas Stones 225x5 singels, Series: 225, 235, 245 x1, 280x2 or 3 - All to a 62" and pretty explosive
A2: Yoke Holds 510x30 seconds, 510x60 seconds 600x60 seconds

One of my training partners who is quite ridiculous with the yoke held 510 for 2 minutes. At about 1:45 I said "Alright, drop it at 2:00 and put some #$%^&@* weight on there!" Boring.

[Matt Brouse]

One thing I am adding to my list of goals for 2008 (and I'd like it to be known) is a goal I set a while back but never fully pursued.

Clean and Press 300

That is, a full clean, followed by a press (no leg drive), as in Weightlifting prior to '72. I always like the lift and it will also force me to address a couple of my weak points; being to pussy to get under real weight and more static pressing strength.

Will do some pressing tomorrow, might through in some light practice.

[Matt Brouse]

Wednesday December 12th - Bodyweight 263lbs. - Quick one...
A1: Log Jerk 82x10x2(strict), 132x5, 152x5, 172x5, 212x5, 232x1, 232x1 ~80%
B1: Close Grip Bench Press 135x10, 185x10, 205x10
B2: Bent Rows 135x10, 165x10

...and One Pull-Up.

The Log work was with one clean, then go...mostly working to get comfortable with the log. Did these split style.

[Matt Brouse]

Saturday December 14th - Bodyweight 264lbs.
B1: Clean and Press - ala prior 1972
45, 95x5, 135x3, 165x2, 185x1, 215x1, 185x1
B2: Push Jerk Behind Neck
135x5, 185x3, 225x3, 265x3, 275x1, 295x1
B3: Bench Press
135x10, 185x10, 225x8, 250x6
B4: Olympic Good Mornings
135x5, 175x5
C1: Tate Press
30sx10, 40sx10, 50sx10
C2: Tricep Press Down
70x12x2
C3: DB Row/Pull Down
115x6/145x12

I started each set still catching my breath from the last one. Usually under 1 minute rest. Pretty good for me. Monday, however, will be the true test as to whether or not my work capacity is coming along or not.

[Matt Brouse]

Sunday December 16th - Bodyweight 264lbs.
D1: Concept 2 Rower Power 5, 20:00min, 4198m, 32SPM, 237Kcal
C1: Alt. DB Curls 30x15, 40x10, 50x10
C2: EZ Cheats 70x5, 90x5, 120x3, 140x1x2
C3: Low Pulley Curls 3 sets
C4: EZ Preacher Curls 40x10, 60x10x2

Most likely will not squat tomorrow due to schedule conflicts, will hit it on Tuesday hopefully. Going into the 3rd week of my 6 week cycle and will step down and switch to deadlift emphasis for the final 3 weeks. Then it should alternate pretty regularly.

[Matt Brouse]

After this coming week, this is my intended approach for the final 3 weeks:

Week 4:
Deadlift @ 62.5%, shooting for 10s, hopefully 2 - 3 sets
Upper Back work, rows, pull-ups, etc.
1 or 2 event in there when I can get them. And smaller assistance work like GHRs and Hamstring curls or whatever.

Press @ 62.5%, same as above, big weakness of mine.
I will also increase the dynamic pressing through these 3 weeks
Heavy assistance work.

Third day will be for speed work or repetitive effort stuff depending on how the previous two went.

Week 5:
67.5%

Week 6:
72.5% - Bigger jump, but I will be going into higher intensities for 3 week cycles after this.

[Matt Brouse]

Haven't had access to the computer for a week or so and wont for another two weeks in a couple days here, so there will likely be a gap in posting...

I will be vamping the intensities back toward 80%, to then get back to maximal stuff.

[Matt Brouse]

Training has been a bit sporatic due to crappy holiday gym chedules and a small injury issue, but I've gotten some good squatting in...

The training plans will be changing a bit as me a some of the crew have set our sites on a contest in June. Anyway, here's one from today, hopefully get back on track:

Monday January 7, 2008 - Bodyweight TOO LIGHT
18" Deads 135x10x3, 225x10, 315x10, 405x5, 425x5, 445x5, 315x10 - dreadfully weak on partials
Squat - Low bar, power 225x5, 315x5, 365x5, 405x5
Atlas Stones 225x1, 230x1, 280x1 - easy stuff today

Stretch.

Monday is hereby officially Deadlift day for the next 5 months. Gots to get it up.

[Matt Brouse]

Wednesday January 9th, 2008 - Bodyweight 262

Pull ups 5 sets of 3 - PR
Lat Pulls, Bent Rows

DO Axle Deads

305x3, 335x1, 355x1, 305x5

DO Axle Power Clean

125x5, 185x5, 215x5

I'll hopefully do some cardio today...

[Matt Brouse]

Thursday January 10th
Concept II Rower
20 Minutes
3946m
32spm
~220 Cal

Preacher Curls

[Matt Brouse]

Saturday January 12th - Bodyweight 261?!?!?! Crrap.

Treadmill
15 minutes
3.5 mph
2.5%
~145cal

Curls, Curls

Cheat Curls
135x3x2set
185x3x5 sets

[Matt Brouse]

Monday January 14th

Power Clean
135x5x2, 175x5, 18590x5, 225x5, 275x5
Axle Continental Clean
217x3, 267x4, 315x1 - Just getting the feel back for it...
Front Squat
135x3, 225x3, 275x3, 315x3
Atlas Stones
225x1
225, 230, 240

Nice.

[Matt Brouse]

Wednesday January 16th
Treadmill 2.5%
5min @ 2.5mph
5min @ 3mph
3min @ 5.5mph
3min @ 3.5mph
170cal

Concept II Rower
Power 5
10:00
34spm
2283m
140cal

Shoulder Warm-up
DB Press (10 regular, 5 neutral twist)
10x15, 20x15, 30x15, 40x15
Dumbbell Flyes
25x10, 35x10
Alternating Curls
25x8, 35x8, 45x8, 55x8

Shoulder feels okay as of yet, this really got the blood pumping through there. We'll see...

[Bert Sorin]

Nice work! CrossFitting a bit huh? great goin'.

[Matt Brouse]

Thanks Bert. I've shyed away from Crossfit so I am not too familiar with their methods...

Friday January 18th - Bodyweight 260lbs. Hard to move back up with no "upper body" or pressing stuff...
Sumo Deads 135x6, 225x6x3 warm up
Farmer's Walk 220x150feetx2sets
Couple Random Sled drags
Yoke 510x80, 600x80x2

I haven't trained mobile events since Nationals on Nov. 17th. Literally 2 months. The comback is always hard so I am easing in...

[Matt Brouse]

Saturday January 19th - Bodyweight 261lbs.

Pull-Ups
1 set of 5 - PR - hahahahaha


Treadmill
3.0mph - 0% - 5 Minutes
3.5mph - 2.5% - 5 Minutes
4mph - 3.0% - 5 Minutes
3.5mph - 3.5% - 4 Minutes
4.5mph - 3.5% - 1 Minute

Cheat Curls - These felt easy, progress...
135x5x3
185x5

DB Curls
35x8
45x8
55x8

Low Cable Curls
115x12
140x12x2

Saturdays have been kind of a pretty boy day due to the lack of pressing and such.

[Matt Brouse]

Sunday January 20th
Didn't get in to do more cardio, will try to make it up tomorrow. The food broke down like this:
Calories 3870
Fat 77
CHO 439
Protein 251
Fiber 10

I'd like to have the protein intake around 300, the fiber around 40-50, and the calories closer to 4G's at least.

One more thing to work on.

[Matt Brouse]

Monday January 21st - Bodyweight 264!!! Climbing back up...

Power Clean - Just a CNS warm-up for the Deadlift
135x5x2, 185x3, 225x3, 255x1, 275x1, 295x1

Deadlift
390x10
425x5

Atlas Stones - No Tack on the Series
Series: 225(60"), 230(54"), 240(48")
Series: 225(66"), 230(60"), 240(54"), 280(48")
340x1
340x1

Sttttrrretch.

Still haven't load but one stone to our 72" Box.

[Bert Sorin]

wow, nice work...someone's getting strong! :)

[Matt Brouse]

Thanks Bert I'm trying. There ain't no PR's up there however...

1-21-08 Food:
Cal 4168
Fat 75.5
CHO 582.5
Protein 271
Fiber 15

Cheated late last night but it upped the calories. Fiber is still way too low...

[Matt Brouse]

Tuesday January 22nd - Bodyweight 265lbs.

Shouler Warm-up
DB Press
15x10, 25x10, 35x10, 40x10
Press (barbell)
45x10, 95x10, 135x10
Push Press
185x5, 225x5

*Nothing too crazy there, just feeling out the overhead stuff as the shoulder has been feeling better. I'll be the judge of that tomorrow morning...:p

Treadmill - 0%
5:00 - 2.5mph
5:00 - 5mph - longest I have run/jogged in years HAHA!
12:45 - 3.5mph
200 Calories.

About 1 minute on a spinning bike until I gave up trying to get the display to work. Heh.

My bodyweight is back up a couple pounds which is nice. I'm thinking of making a diet effort to lean a little as well. We'll see... Once my pressing volume gets back up there it will be easier to build lean mass.

[Matt Brouse]

1-22-08 - Food
Cal 3965
Fat 91
CHO 380
Protein 297

Now that I have started tracking things for a while I am going to start cutting here and adding there to try and manipulate for some changes. We'll see...

[Matt Brouse]

Alright I've been pondering a few general goals regarding food and such. I've followed the intake for a few days and I think I've found a good course to keep it regular and balanced. I'm going to try my hand at keeping the CHOs and Fat in line and feel out where I need to be with that.

The plan (give or take a few here and there):
Calories 3700
Fat 40
CHO 400
Protein 325

I'll see how this lines up financially and make the necessary changes.

I've also gotta start getting in at least 30 minutes of cardio work, 3 times a week. For the most part this will be steady-state stuff until I get my work capacity for it up.

[Matt Brouse]

I won't be posting much for a while(not just this board, but all of them). Gotta get some things in order.

[SJeck]

Matt,
My prayers are with you as you get things in order.
Respectfully,
Steve

[goergen1]

Matt,

Bummer dude. You will be missed. Get things together so we can hear about how your training is going.

"G"

[Matt Brouse]

Thanks guys, just a couple days to straighten out an issue or two...and honestly, cut back my computer time.:)

Here's the last couple days:

Iowa Strongest Man Training

Monday January 28th, 2008 - Posterior Chain: Deads, Cleans, Stones
Axle Power Clean: 127x5x2, 177x3x2, 217x3, 247x1, 267x1, 277x1, 287x0x2
18” Deadlift: 315x5, 405x5, 455x5
Atlas Stones: 225x2, 280-240-235-225(Reverse), 340x1, 340x1

Cal 2930, Fat 39, CHO 290, Protein 240

Not enough food, definitely. Okay with the axle work as it has been a while but I’d like the DO to be over 300 come contest time.

Tuesday January 29th, 2008 – Cardio, Arms
EFX 15:00 165kcal
Shoulder Warm-up
Alternating DB Curls 30x10, 40x10, 50x10
Preacher Curls 65x10x2
Low Cable Curls
130x10x2

Cal 4065, Fat 65, CHO 422, Protein 302

Starting to notice some actual muscularity in the upper arms these days. Nice. That protein is right where I'd like it to be, maybe closer to 325 some days...but it's all good.

[Matt Brouse]

Wednesday January 30th, 2008 – Pressing, Upper back, light cardio

Shoulder Warm-up
Log Press: (easy stuff, just adjusting back to using it after a pressing lay off) 82x10x2, 132x5, 182x5x3, 232x3x2ish

Barbell Jerk: 135x3x3, 185x3, 225x2, 275x1x2

Pull-ups 6, 3, 4

Chest Flyes 40x10, 50x10x2

Pull overs 60x10x3

Posterior Delt Raises 25x10, 30x10 35x10

Concept II Rower 5:00, 1046m, P7

My shoulders are hurting abit not but we'll see...Wednesday/Tuesday will be more of a dynamic type pressing day and the more strict stuff will be done on Saturday.

I've decided to change some things on my diet because after the workout I weighed 258 and that is disgusting. I'd like to be north of 270 again (as I was for Nationals) for Iowa.

[goergen1]

Welcome back man. :cool:

[Sqeezemasterflash]

Nice work on the 340 stone. Are you planning to do any comps in the Twin Cities this summer?

[Matt Brouse]

I don't know. I might be moving to Michigan at some point this summer. If I don't I'll be moving back to the TC so I'm kind of playing it by ear. So far, I am signed up and training for Iowa and am thinking of the the Northeast Strongman Challenge.

We'll see...

[Sqeezemasterflash]

Sounds good. If you're down for Strongest Man on Grand, I'll be looking for you. If I can stay consistently under 231 I'm thinking about competing, otherwise I'll probably be there doing expo stuff off to the side, letting the audience try to pick up implements and doing some grip feats.

[Matt Brouse]

I'd be down for showing off some grip stuff...haha.

Saturday Febuary 2nd, 2008 - Bodyweight 260lbs. Gawd.
Log Press
82x10x2, 132x5x2, 182x5, 232x2x2 - Finally found the groove again.
1 Arm DB Press
45x5, 55x5, 65x5, 75x5
3 Board Bench Press - been a while...
135x5, 225x5, 295x5, 315x2, 315x2
Lat Pull Downs
4 sets, wide regualr grip and reverse grip
Tricep Extension
85x10, 105x10, 85x10
Barbell Curls
135x5x2

Foods.

[Sqeezemasterflash]

Is that a strict press on the log?

[Matt Brouse]

Jeff, the 232s were modest push presses but the rest were strict, just trying to get it to sit right again.

I missed my Pull workout on Monday and won't be able to get in to Press tomorrow so I got to do one of my favorite training lifs. The Clean and Press. Today I chose, of course, the axle. A good decision in hindsight.

February 5th, 2008 - Bodyweight 260(before), 262 (after) - I was trying to drink more water, but...
Axle Power Clean and Push Press
127x5
127x3
177x3
217x3
247x3
267x1x3sets
287x1 - Had to continental this one, but the press was slick
287x1 - Power Clean and Easy Push Press! VIKING POWER! Been trying this one for a while.
307 - Continental Clean only. No Alt. grip was used in the workout.
307 - Split Jerk from Rack for good measure.

Hang Power Clean Above the Knee (barbell)
225x3x3sets, all inside a minute.

Close Grip Bench Press
135x12, 225x8, 275x4

DO Axle Deads
397x ~5", Twice...

Not in a long time have I worked out this late at night, and after work. Walked in around 8:45pm.

[Matt Brouse]

Friday February 8th, 2008
Yoke
240x80x2
420x80
600x80
700x40x2...I lose the yoke fast when I haven't been training it...

Farmer's Walk
165x160
265x80
305x80

Farmer's Pick
305x1
325x1

Front Carry/Sled Drag
330, 80ft/300, 40ft x a few

Stretch.

I'm finding the same for the FW as I have for the Yoke. A lot of build-up sets just tire me out and I can't hit top end weights.

[Matt Brouse]

Saturday February 9th, 2008
Log Strict Press - First Rep is Viper/Lbstone style
82x10x2, 132x8, 162x5, 182x5, 212x5, 232x2, 242x1
Incline Log Bench Off Pins - 1" or so off chest...
132x5, 182x5, 232x5 - something like that, whatever...good movement.
Alternating DB Curls
35x8, 45x8, 55x8, 65x8
Barbell Cheat Curls
135x5, 165x5, 185x3, 195x1ish. Just wasn't into these today.
DB Flyes
30x10, 40x10, 50x10, 35x15
Seated DB Press
30x10, 50x10


Saturdays are more about strict pressing and plain old strength so we get a lot more volume in which has it's benefits.

[Bert Sorin]

good lookin training recently. Are you getting ready for a contest? You ought to do pretty well if so. That 287 clean on the axle is sick!

[Sqeezemasterflash]

Incline log? You thinking about doing a Big Tony contest?

[Matt Brouse]

Thanks Bert. Hit another PR on the axle yesterday.

Jeff, the incline log was mostly just to mix up the assistance work. Trying new stuff. I am, however, keeping Tony's in mind in Aug.

Tuesday February 12th, 2008 - Bodyweight 265lbs.!
Axle Power Clean and Push Press - Forgot to use chaulk. Heh...
127x3x2, 177x3, 197x3, 217x3, 237x3, 257x3, 277x3

Vurped at 257, nearly puked at 277. Had to continental the last two cleans and jerk the last press. Nothing but DO though.

Deficit Deadlifts - ~3.5" - light
135x10, 225x10

Push Press Behind Neck - leg drive just to get it off the shoulders, really emphasizing the tri's
135x5, 185x5, 225x5, 275x5

Hamstring Curls, Sit-ups

Dips - Bodyweight
2x10

Taking a trip out of town this week...

[Matt Brouse]

I've been out of town scoping out my future place of residence (Kalamazoo, MI) but I will be back in action on Monday with some deads. Either working up to a heavy 5 or hitting some good work sets of 5.

Might not make it to a computer as ours is on the goof at the moment, we'll see...

[goergen1]

I've been out of town scoping out my future place of residence (Kalamazoo, MI)

Kalamazoo, MI!!!!:D

I was born there. Moved to Lansing. Then came back to attend Western Michigan University.

[Matt Brouse]

Kalamazoo, MI!!!!:D

I was born there. Moved to Lansing. Then came back to attend Western Michigan University.

Awesome, man, pretty cool place or what? Any areas of town we should avoid living in? Heh...

The fiance got accepted to Grad school at WMU so more than likely we will be moving there in July.

Monday February 18th - Bodyweight 269lbs.!!! Apparently sitting in a car for a week eating pizza is the ticket is the ticket to gaining weight...

Axle Continental Clean - Alternate Grip, honestly I am better with a reg. grip
127x5, 177x3, 197x3, 217x3, 227x3, 247x3, 267x3, 297x3, 312x1, 322x1, 347x0
18" Deadlift - easily my biggest weak point
Worked to a single at 495ish that hurt, eventually did a drop set at 315 for like 12. Actually walked away without pain.

Double Overhand Axle Deadlift
307x10
Dropped 11 at lockout. Previous PR was 8 at this weight. An ugly 8 at that.

Calf Raises, Rows, Sit-ups

[Matt Brouse]

Recent Highlights:
170x5 RT both
185x5 RT both
195x3 RT R, cheater lefty

325 Split Jerk - Barbell (my worst implement)

lightning fast FW at 285...haha...
500lbs. Oly Squat (been a while)

18" Deadlift:
4 at like 500 is or around there...have to check the program that I don't have a copy of yet. Two PR's either way...

[Matt Brouse]

Some updates:

We did a strongman demo at a Gold's Gym pre-opening this weekend and I got some good grip work in, which I have been slacking on. Hit a 700 yoke for a 60 foot run. Quick.

Monday March 17th - Bodyweight 266lbs.
Axle Power Cleans
87x5x2, 117x5x2, 177x3, 217x3, 237x3, 262x3, 272x3, 217x5
Axle Hang Power Cleans
177x5
Silver Dollar Deadlift
465x3, 530x2, 510x3, 585x1, 540x1, 600x1 - 600 is the opening weight in Iowa. Okay.
Olympic Good Mornings
135x5x2, 185x5x2
Bent Rows
1x10x80lb.
High Pocket (pop) Hang Power Cleans
135x5, 185x5, 225x5

I am happy with today. I needed a confidence boost in the DL. Gym lifts are not my strong suit, I am a tried and true strongman. Opted out of the stones as I am hoping to hit them this weekend.

Will hit some cardio tomorrow and get back to training the arms. I have a closetted desire to be an armwrestler still.

[JoshOrtegon]

I've been out of town scoping out my future place of residence (Kalamazoo, MI) but I will be back in action on Monday with some deads. Either working up to a heavy 5 or hitting some good work sets of 5.

Might not make it to a computer as ours is on the goof at the moment, we'll see...

YEP! From Kalamazoo as well...I met THE GOERGS at WMU...one recommendation...dont go to West Hills Athletic Club and tell them Goergen sent you...they might call the cops IMMEDIATELY!!!

Have fun...bring a jacket......(and boots, and a shovel, and earmuffs, and enough food and water to last a month!!)

[Matt Brouse]

Cool, Josh. I'm looking at lifting at Strength Beyond Gym...familiar with them? I hear they have a "powerlifting room." MI gets more snow than ND/MN but it aint nearly as cold most of the time...

Tuesday March 18th - Bodyweight 265lbs.

Elliptical - 30 minutes
10% Grade, ~100spm
10 minutes - level 5
10 minutes - level 7
10 minutes - level 5

According to that dooflatchy I took down about 340 calories for what that's worth. A steady 15 minutes at ~120bpm, then another 15 at ~135. Felt good.

DB Hammer Curls
25x12, 35x10, 45x10
DB Preacher Curls
30x10, 40x8, 50x6
EZ Bar Preacher Curls
65x10x3sets
Low Cable Curls (once the chest fly crowd gave up...)
100x10, 130x10, 160x10

I gotta get serious about the overall arms program.

Post Workout (my usual)
1 Scoop ON 100%
5g Creatine Mono
16oz Skim Milk

[Matt Brouse]

Wednesday March 20th - Bodyweight 266lbs. - 10:00am
Log Press - This log so friggin hard, but I can't explain it...
82x5x2
132x5
172x5
212x5
242x5
272x1 - PR on this log, which is testament to how tough it is...

Push Jerk Behind Neck
135x5
225x5
275x1
300x1 - Great speed
315x1
335x1
I guess I crept over 90% but my intention was to work around 85 for a couple singles...aw well.

Seated DB Press - Neutral
40x10, 60x10, 70x10

Lat Pulls
2x10

Chest Flyes
35x10
50x10

A pretty good day overall. I tend to take a few heavier one right after a deload and then get to waving. We'll see...

[goergen1]

Matt, you've been gettin' after it!!! Keep it rolling. Do you train at home?

When are you moving to Kalamazoo? My wifes family lives there and I will be looking for a training partner when I visit. :cool:

[Matt Brouse]

Matt, you've been gettin' after it!!! Keep it rolling. Do you train at home?

When are you moving to Kalamazoo? My wifes family lives there and I will be looking for a training partner when I visit. :cool:

Thank man, I appreciate it! I train in my garage, my buddies garage and at the NDSU wellness center in Fargo. Or anywhere else. Actually the following workout was done at Dave O's place...so, there is a PR or two. Ha.

Saturday March 22nd - With Dave O, Paul B and Mitch from Wiliston, ND
Frame Deadlift - I pull on Monday, so just getting one or two and firing up.
Worked up to like 665 for a single I think. Doesn't take much out of you...
12" Log Press
220x3x4sets, again just feeling out the 12" as it has been a while
50Blob
Skyed it once or twice for grins...
Inch Dumbbell
Left - once dropped at lockout
Right - Twice to lockout, easy...
Atlas Stones (bigger platform 62, lower about 40, six of 'em)
225x3x3
255x1x2
275x1
300x1
320x1
340x1
375x1
Six Stone Series
225, 255, 275, 300, 320, 340 - missed the 340
225x10 - First 5 touch and go

On the 340 single and the missed 340 my right hip and knee drifted forward and inward. I talked it over with Paul B. but later got to thinking that I perhaps I need to increase my hip work as I have long had an issue there.

I also had the honor of helping Paul B. undress. Fabulous.

It's been a while since I trained with new guys and I picked up some good stuff and bounced a few ideas so all in all it's a good day.

[Matt Brouse]

Monday March 24 - Bodyweight 265

Did a higher volume of stone work this weekend so today was short and sweet. I did hit the PR I intended to...pretty easily actually.

Axle Power Clean
127x3x2
177x3x2
217x3
Double Overhand Axle Continental Clean
267x3
287x3

Grippers - First day touching grippers for serious in a long time...months.
Trainer x 5 Each
#1 x 5 Each
#2 x 5 x 3 sets Each
BBSM x 1 Quickie Each

Nothing crazy, just slowly getting the hands used to the work.

[Bert Sorin]

287x3 Axle Clean!:eek: Great work!

[Matt Brouse]

Thanks Bert. Keep in mind they were Continental Cleans...

Tuesday March 25th - Bodyweight 265lbs.

Elipticall - 25 Minutes - 10 grade
5min - 100spm, power 5
5min - 115spm, power 7
5min - 125spm, power 10
5min - 135spm, power 7
5min - 100spm, power 5

HR topped out at 160, stayed around the for about 12 minutes.

Pull-ups
BW x 5 - Wide, prone
BW x 5 - Wide, Prone
BW x 5 - Hammer grip
BW x 10 - Fatman pull-ups

Alt. Strict Hammer Curls - haven't done these in ages, usually cheaty
40x8
50x8
50x8
50x8

1 Arm Preacher Curls - Down to 180 degrees
35x10
35x10

1 Arm low Pulley Rope Curls - These names are getting silly...
1x10 - 80lbs.

Low Pulley Curls
1x10 - 100lbs.

It's going to take me a while to get the work capacity up, but I'm okay with this start.

[Bert Sorin]

as I have told Goergen, "continental's for breakfast, not cleans" :)
Great job regardless.

[Matt Brouse]

Wednesday March 26th - Bodyweight 266lbs.
10" Log Push Press
82x10x2
132x10
172x5
232x5
257x1
232x1
272x0
232x1
262x1

I know it look like I tried to basically max out two weeks in a row, but that was not my intention at all.

Some pulls somewhere in here.

Close Grip Bench Press
135x10
225x10
275x5
315x1 - Just wondering if I could do it...
295x3

Log Grip DB Incline Press
65x10
75x10

Skull Crushers
65x12

JM Presses
95x10
105x10
115x10

[Matt Brouse]

Thrusday March 27th - Bodyweight 266lbs.
Elliptical - half asses interval try-out...
5min warm up - P5, 100spm
1min - P7, 135spm
2min - P5, 100spm
1min - P9, 145spm
2min - P5, 115spm
1min - P11, 155spm
2min - P5, 115spm
2min - P7, 155spm
Worked up the power scale and speed, then waved back down abit. Felt okay, I'm willing to work with intervals a little bit now...

Alt. DB Hammer Curls - Strict, higher reps to get some blood flow
15x20
25x20
35x20

1 Arm Low Pulley Curls
40x10
50x8

90 Degree Preacher DB Holds
35x30 seconds
50x30 seconds
70x30 seconds

PWO 1 scoop 100% Whey, 16oz. Skim Milk, 5g. Creatine, 5 hard boiled eggs

[Matt Brouse]

Friday March 28th - Bodyweight 266lbs.
Soccer in the gym where we do mobile stuff, so I pressed, and it was rough.
DB Press
25x12, 35x12, 55x12, 60x10, 70x10, 60x10
Chest Flyes
25x10, 35x10, 45x10, 25x20, 35x10
cable flyes, Hammer press thing for a burnout at the end

[Matt Brouse]

Saturday March 29th - Bodyweight 265lbs.
Farmer's Walk
255x160
255x80 - was supposed to be 160 but vurped and got disszy at the turn, almost blacked out. I must have been subconciously dehydrating in honor of the bodybuilding contest here in town. :N: Both sets were easy on the grip I jsut wasn't feeling great at this point.
Yoke
330x80
510x80
600x80 - Felt off and wobbly in the knees so I was good here. The yoke holds are more important for me anyway.
Yoke Holds
700x35seconds
800x30seconds
Neither were max efforts and I felt more comfortable under both weights, will work up to 850 and maybe 9 for these in the next two weeks.
Squat for grins
135x10, 225x10, 275x10

Grippers - Light
T x 10
#1 x 10
#2 x 3
#3 x 1 Right, lefty got to about 1/4 inch on my best try...hmmm...
#2 x 5 both

[Matt Brouse]

Tuesday April 1st - 263lbs.
Elliptical
5min - 5power - 100spm
5min - 7power - 115spm
5min - 7power - 135spm
5min cool down

Alternating DB Hammer Curls - not so strictm not so cheat...
30x12
45x8
55x8
65x5
75x5x3

Preacher EZ Curls
65x1
85x1

EZ Reverse Curls
85x8x3sets

1 Arm Low Pulley Curls - Gotta start using a bigger handle, small handles are not comfortable.
50x10x3sets

A lot of work capacity building in the arm work for a few weeks as I haven't done much "arm work" in the last like 5 years.

Pump Set at the end.

[Matt Brouse]

Wednesday April Deuce- Bodyweight 265lbs.
Axle Power Clean and Push Press
117x5
177x5
217x3
267x1x10 Singles, 3 minutes rest between which proved to be too much rest. Should have gone south of 2min. honestly.

A bunch of other crap. Screw it.

[Bert Sorin]

Actually, your training is somewhat CrossFit-esque.

[Matt Brouse]

Thursday April 3rd - Bodyweight big fatty
Arms Training
Strict Alternating Hammer Curls
10x20, 25x20, 35x20, 50x20 - a little loose at the end but, whatever...
Back Pad EZ Preacher Curls - To 90 degrees and back up
65x10x3 - Just getting the feel here
Back Pad DB Preacher Curls - To 90 degrees and back up
45x10
60x10x2
90 Degree DB Holds - been doing this on the "right" side of the pad, need to switch that.
70x30 seconds, each arm - tough on the right side...my right upper arm has always been a bitch.
Low-Pulley Curls - superset
135-100-70, 20 each weight, straight through

I got out of breath training my arms today. New feeling.

[Matt Brouse]

Saturday April 5th - Bodyweight 262lbs. Wow, down...
Farmer's Walk - harder handles, belt
165x80
255x80
325x80- 14 seconds. Comp. weight for Iowa. PR on these handles.

Yoke - Trying out some wraps
510x80
650x80

Barbell Split Jerk from the Rack
135x5
225x3
250x3
275x2
300x2
315x2
335x1
350x0 - Just a couple inches from lock out, bar pressed forward. Very Close.

Hammer Grip Pull-ups
2x5 bodyweight

75 Degree DB Incline Press
60x10
75x10
85x10

DB Flyes
25x10, 35x10, 40x10, 50x10

The Farmer's PR was pretty easy. Thought of going for a run at 350. My body was more solid than usual and my grip felt the weight but wasn't going anywhere, nor should it with this light of weight.

I didn't intend on hitting a jerk PR today but that is usually how it goes pressing with Mike. I'm maxing out and he's just finishing his warm-up. Bastard.

Fun day overall. Adecdotal evidence from today suggests that the key to kicking ass is to have a tall glass of Guinness the night before. Yep.

[Matt Brouse]

http://www.youtube.com/watch?v=Nh_F2RJe-1o

A little shakey but getting close.

[Matt Brouse]

Monday April 7th - 2008 - Bodyweight 268lbs. What?
Power Clean
135x5x2, 185x5, 225x5, 245x3, 275x3
Deadlift
315x3, somethingx2, 465x3, 445x3x2, 405x3
Atlas Stones
225x2
225, 235, 240, 280
235, 240, 280 - One motions...
340x1 low box

[Matt Brouse]

4-7-08 Food:
5 Eggs
WO shake: 2 TBS powerade, 1 TBS Protein Powder
PWO shake: 1 Scoop Protein Powder, 5g creatine
8oz chicken
1cup Rice
1 gallon skim milk
Turkey Sandwhich: 1/2 pound turkey, 2 slics cheese, TBS Mayo, 2 slices bread
Two Peices cake...broke down, getting better.

Trying to keep the simple sugars to a minimum and the calories high. A good start...need to get better though.

[Matt Brouse]

Tuesday April 8th, 2008 - Bodyweight 265lbs.
Elliptical
5 min 5 power ~ 100spm
1 min 10 power ~ 150spm
2 min 10 power ~ 100spm
1 min 10 power, 15 grade ~ 150spm
2 min 10 power, ~115spm
1 min 10 power, ~150 spm
2 min 7 power, ~ 115spm

HR was around 155 until the final cycle where she jumped to 170.

Strict Alternating Hammer Curls
25x20
45x20
60x20 - last 5 or so were a little loose, but still a big PR
40x20

Back Pad Hook Partial Curls - Never been a good curler with a cocked wrist...
40x10x2
55x10
Right wrist was hurting from the other day.

Low pulley two hand curls
130x20x2

Arm's got a bit too pumped today, couldn't really work...

[Matt Brouse]

Wednesday April 9th - Bodyweight 266lbs.
Axle Push Press
177x3x2
217x3x2
Axle Press
177x5
And a few more.

Bench Press (ring on the ring - my weaker width)
135x10
225x10
250x8
280x5
300x2
275x6

DB Bench Press - my shoulders felt better flat, so I went with it.
60x10
90x10

External Shoulder Rotations
5x20
10x20x2
20x20
uff.

Lateral Raises
25x10
20x10
15x10
10x10
5x10
just getting blood moving through there...

Tricep Press Down
115x20
130x12
145x10

[Matt Brouse]

Thursday April 10th - Bodyweight 268lbs. - like 5 pounds everyday...
Elliptical
10 minutes - 120spm
5p, then 7p for 5.
About 215 Cal. or whatever...

Not-So-Strict Hammer Curls
30x15
40x10
50x8
Pull-ups
BWx5 - Hammer Grip
BWx5 - Underhand
Not-So-Strict Hammer Curls
60x6
70x6
80x6
90x6

Pulley/Preacher Superset : Hook-TopRoll-Curl
40x10'sx2
60x10'sx2

Pulley/Preacher Curls
85x10x3

1Arm Low Pulley Holds 90 Degrees
40x30 seconds x2sets

Reverse EZ Curls
85x10x2sets

[Matt Brouse]

Saturday April 12th - Bodyweight 266lbs.
Yoke
330x60
510x60
600x60
700x60
800x15 - yield for ping pong ball, went right into
800x30 seconds hold

Best yoke work in a LONG TIME. Felt good.

Log Push Jerk
132x5
172x5
232x5x2sets

Best feeling log work in a long time as well.

CGBP
135x10
225x10
205x8

Seated DB Press
40x10
65x10
75x10

Chest Flyes
35x10

Tri Extensions with purple bands
3 of 10

[Matt Brouse]

Sunday April 13th - 2008

Heavy Handle Partial curls, Wrist Curl - First time using it, just warming up
10 on fingers, 5 on thumb - 10 reps
5 on fingers, 10 on thumb - 15 reps

Vbar
worked in singles, 90 pound jumps up to 280

Heavy Hammer II
10# x 10reps supination/ pronation off the knee

10# x 10reps front levers on the bench

Plate Pinch Hand offs
25s x 20 hand offs, 40 seconds

Wrist Roller
25 pounds, Continuous extension - 4 minutes 10 seconds

As you can tell this was not a heavy workout by any means but I am just reaquainting myself with a few of the events that winter proved harsh on. The Vbar is something I need to gradually build back into. The Lever work felt good so that is encouraging because of the AW stuff. I'm going to have to add some weight to the continuous wrist rolls and try a few more techniques to doing it (only did like 2 or 3 this tim).

I am really glad I bought the Heavy Handle.

[Matt Brouse]

I haven't posted my training (anywhere) in like 2 months. Hmmm...I'm going to try and start up again because I will be taking a different approach to my training in the coming months for a few reason. Mainly, school. And also, I have really dialed in (via training for Iowa's Strongest Man this past weekend) on my weaknesses, what they are and what is REALLY going on in terms of keeping them weak for the last few years.

Let's throw down some thoughts on Iowa's Strongest Man:

IOWA'S STRONGEST MAN
This was my second real contest. Nationals last year and now this one. The real deal. Chasing the pro-card or in my case chasing the guys chasing the pro-card. My ultimate goal was to avoid the bottom ten and maybe find my way towards the middle (around number 15). I came out at 17 after a poor showing in the stones so I am happy with the overall outcome. Mostly PR's in numbers or effort.

Press Medley 106kb, 250 8" log, 290 Axle, 330 12" log
The 330 log would have been a major lifetime log PR for me but I felt good about it because i have been moving similar numbers overhead but I just haven't put the work in on the log recently.
Hit the Axle pretty easily and got the log on the chest and gave it a pop but had nothing. Times? What times?

Silver Dollar Deadlift - My weakest of the events coming in...
Pulled 700 on my second attempt and bombed at 750. Technically this was an 85lb. PR but this set-up lends itself much more to heavier weights than the one we have been using.

Farmer's Walk
Halfway down the course I recall thinking that I was moving way to slow. Hit 4th in the placings here, my highest, but I am really dissapointed with my performance here. Could have held the things forever. Very easy handles. It's still the picks esp. on lower handles that kill me...basically just need to get stronger. Plain and simple.

Yoke Walk - Actually pulled a step or two in front of big John Connor for a second. You take pride where you can get it, you know? Haha.

I was most nervous of this event because my feet are fast but my mid back and gut aren't up to snuff but I finished the course for a PR run. I'll call it retribution for stalling out at Nationals with 20lbs. less. This one was a sack run for me but I just kept driving it.

Atlas Stones
This series was very similar to the series at Nat's...at least the stones I had a chance at except to space between... I made the first 3 slowly and just died on 4th. No mo go.

Ended up 17th behind Zach who is turning into a nemesis (and good friend) of mine. He's got two to my one at this point.

I know more about where I stand relative to my preferred competition and to myself than I have ever known. Time to get to work.

[goergen1]

Matt Brouse back in the house. Congrats on the contest PR's. Glad you are back. It is good to have one of the originals posting again. :D

[Bert Sorin]

Good job at the contest Matt, and thanks for the play by play. Glad to hear the training is going well, and PR's are here again. Great to have you back.

[Matt Brouse]

Thanks boys!!!

This week has been rough. Only today did I feel up to getting into the gym. I've never recovered this poorly from a contest but it was definetely a ME competition for me. Anyway, starting off slow into the changes in then training...

Thursday June 13th - Bodyweight 264lbs. - more than I figured...
Usual Dynamic Warm-up
Squat 45x10x2, 135x10, 225x10, 250x10 *
Press 45x10x2, 135x10, 155x10
Pull-Ups BWx3x3sets
Decline Sit-Ups BWx15x3sets
5 minutes on the elliptical haha

*The squat is wider stance stuff and I was really emphasizing squeezing the glutes...back to basics is never a bad policy. I came to realize the root of my hip imbalances over the years is probably due to my lack of gluteal activation. I've always squatted Oly style and never, ever emphasized squeezing the glutes. It took training specifically for the 18" Dead at Iowa to realize this. so I have changed my squatting style for the time being. The crew of guys in Kzoo I hooked up with should be able to help me with this as well (APF powerlifters) once I move out there (July 4th).

I am terrible at keep goals and objectives laid out but I am going to make a serious effort this summer to improve my body composition. I am not fat per se but my goals have changed in this manner for both personal and professional reasons. Strength and size is still number one but with some programming changes and dietary changes I am going to be working on leaning out a bit.

[Matt Brouse]

It's not that I haven't posted...it's just that I haven't be able to hit the iron. Moving preperations are lame.

[Matt Brouse]

Saturday, June 21st. 2008 - Bodyweight no idea but I need to start monitoring it again because I am going to be trying to change my body composition.

I haven't trained much since Iowa...I recovered for crap, and no longer had access to the campus wellness center and today was the first day back and I felt like total craparoo.

Kettlebells
24k
40 Snatches - 20 each
3 Xfit swings
Some flips too...

8" Log Press
145x10x3
195x5 push press

Farmer's Walk
130x100
240x100

Both felt like absolute garbage so I stopped.

Atlas Stones
A series fro like 220 - 240 for warm-up.
240x3
Like 9 singles as we cleaned up ranging from 220 to 280. I'll call it cluster training or something.

I have to back up and restart the body for a few weeks. Will move out of Fargo next weekend but wait around in the TC for another week until I finally hit MI for good...training should interesting until then.

[goergen1]

Gotta train while you can till you get to Ka-Zoo. Moving is fun. :rolleyes:

Sweet avatar by the way. :cool:

[Matt Brouse]

Moving is fun. :rolleyes:

It most certianly is not. Though my step dad is a trucker so I got a little hook-up action going.

Did you know that Strength Beyond in Kzoo was named Powerlifting USA's hardcore gym #64...only them and Detroit Barbell have had said honor of the MI gyms. Yeah, I'm definetely training there.

Monday June 23rd, 2008 - Bodyweight I keep forgetting to look
Incline Bench Press
45x12, 135x10, 185x10, 225x8, 185x10
DB Bench Press
40x10, 60x10, 70x10, 80x10, 90x10
A bunch of pull-ups, face pulls, rotator work...etc, etc.

This called a lazy day. Too pussy to put the weight overhead. Haha.

[Matt Brouse]

Getting back to grip specific training. This is first time I've squeezed a grippe rin months...gonna be a rough road back.

Also, looks like a 13 hour drive from Kzoo to Athlete's Arena...that's doable.

Tuesday June 24th, 2008

Grippers
Tx8
#1x8
#2x5
BBSMx5 - Right
BBSMx5singles - Left
#3x3singles...just closer than a CCS - Right
BBSMx3singles same as above - Left

[Matt Brouse]

Wednesday June 25th, 2008 Bodyweight fat
KBs
24k
Swings 20, 10 alternating hands
Snatch 20 left, 20 right, sets of 10
Xfit Swings 20

Carry/Drag Medley - 200 keg, 240 keg, 650 sled
Each link about 40 feet, except the first sled haha

Tire - 650
About 10 total reps, was playing with just using full extension, not knee drive...

Today was my day of conditioning work in a long time (we trained for Iowa, a heavy heavy contest for like 4 months specifically) so the 2 runs through the medley about did me in:rolleyes: . Time to write some stuff down and stick to it for a few months.

[Matt Brouse]

Tuesday July 1st, 2008

Bench Press - supersetted with push-ups x10
185 3 sets of 10

Some press behind the neck

Wow, a real killer. It's not that I haven't posted...I simply haven't been able to train much. I don't even have a residence, officially, at this point.

Move to Kzoo this Sat. so things will really be rolling on Monday!

[Matt Brouse]

Wednesday, July 2nd, 2008

150 lb atlas stone shouldered 10 times, 5 each side

12 lb sledge hammer struck a stump from full overhead 10 times each arm...this might be one of my favorite grip exercises

Grippers
T x 10
1 X 10
2 x 5R
2 x 3L

Meh, driving to Michigan on Friday, moving in on Saturday so hopefully I will be able to hit the gym on Monday with my planned workouts. Going on a 6 week reconditioning phase just to get back into training shape.

[Matt Brouse]

This is the last weeks training at Strength Beyond in Kalamazoo, MI. Just getting the body restarted after training like 6 times in June.

7-7-08
AM:
Elliptical 15:00
PM:
Box Squat - Buffalo Bar
155x5, 245x5, 335x5...should have done another two sets...
KB Swing Super Set -left to should height, right to the same the Xfit swings
2x30reps - 50lb.
GHR BW x 10
Reverse Hyper 60x10x2sets

7-8-08
AM:
Elliptical 20:00
PM
Log Press
82x10x2set
132x5...shoulda done ten
182x5
182x5 clean and press
DB Bench Press
50x10, 60x10, 70x10, 80x10
DB Flyes
35x10, 45x10
2" Vbar worked up to 250 to lockout each hand*

*This was my first grip work in a long time so the numbers are down...

7-9-08
Elliptical 20:00
Hammer Curls 35x20, 45x20, 55x10 - shoulda done another set of 10
Table Cheat Curls
55x5, 75x5, 85x1...might be a PR
Low Pulley Curls
3 sets

7-10-08
Deadlift on a 1" mat, double over no hook
135x10
25x10
315x10
365x5
405x5
Chest Supported Rows
45x10
90x10
Rev. Hyper
110x10x2sets
SUPERSETTED WITH
KB Swings
50x10x2sets
Band GMs
Purple x 2 sets of 20

7-11-08
Some lat work today, was just in meeting the powerlifting crew at SBKzoo

Will hopefully hit some serious cardio tomorrow and do speed bench work on sunday...

[Matt Brouse]

7-12-08
Elliptical 30:00
10 minutes 1 power 100spm
10 minutes 5 power 100spm - HR topped around 130
10 minutes 5 power 135spm - Hr topped around 145

~350 calories, ~3100 strides

[Matt Brouse]

Sunday 7-13-08

DE Bench
135+60lb. chain+30lb. chain x 4 sets of 3
135+60lb. chain+30lb. chain x 4 sets of 3

DB Bench on Swiss ball
40x20
55x30

Log Press - 10"
82x10
132x5
182x5
212x1 - viper
232x1 - viper

KB Tri Extensions
30x12
40x12

Mini band extensions - pink I think
2x20


I had a lot in the tank after this, gotta stick to the bigger accessories.

[Matt Brouse]

Monday July 14th, 2008

ME Sumo Pull - doubled red mini's - about 200 at the top
135x1x3
185x1
225x1
275x2
315x1
365x1

I very seldom pull sumo, and when I have it's been assistance work towards the end. Weak hips.

KB Squat - 150lbs.
4x20

GHR - Bodyweight
3x10
1x5 - resisted pause at parallel

Plate Pinch
25's around the back 10 times
45's 3 cheats each

I'm still adjusting to the new crew's way of moving, then I will get my assistance work volume back up...hopefully next week.

Cardio and arms tomorrow.

[Matt Brouse]

Wednesday July 15th, 2008
AM
Elliptical 30:00

PM
Hammer Curls 3x20 25, 45, 55, 35x10
KB Table Curls up to 50 x 5...interesting
Low Pulley Superset - 10 seconds rest
120x20 - 100x20 - 80x20
60x20

Wednesday July16th, 2008
Bench Press
45x10, 135x10x2, 185x5, 225x5, 275x5, 315x3 (FUgly)
Two Board
275x3, 300x3

Seated DB Press
45x10, 65x10x2

DB Bench Press Neutral Grip
75x10, 90x10

Tri Push Downs
100x12, 120x12, 140x12, 160x12

Pure old fashioned progressive resistance training. Nothing too fancy today.

Blob lifts
5 time righty
5 times cheater lefty

Haven't pulled on the blobs in a while so this wasn't great.

[Matt Brouse]

Thursday July 17th, 2008
The scale at the gym said I weighed 272lbs. with Chuck T's and a T-shirt on after the workout. I'm guessing it's heavy, but will have to ask the boss.
Supinated Grip Pull-Ups
BWx5 - Ugh.
Cheat Hammers
20x10
40x10
55x5
60x5
65x5
70x5
Should have done a drop set or two, needed more blood moving
Pulley Hook Drill - stupid regular square handle, the RT was locked up...
70x10
90x10
Pulley Rop Roll - Strap handle
40x10x2
Preacher Holds 4 Time
35x30x2sets

Nothing ridiculous today, just getting some heavier work in and playing with the new (to me) equipment.

[Matt Brouse]

Friday July 18th, 2008 - 269lbs. AM
DE Combered Bar Box Squat - Straight Weight
Worked up to 3 wheels for 3 sets of 2. The second was faster than the first, etc.
Pushed the prowler, carries some light ass farmers...took it easier today.

[Matt Brouse]

Sunday July 20th, 2008 - BW 268lbs.

Shoulder Series - 10lb. DB
Pressx12
Lat Raisex12
Ext. Rot.x12
Log Push Press - Trying to speed it up, not the reps, but the set-up and adjustment and crap...
82x15, 132x5x2, 182x5x2, 232x5x2, 252x2 - last one was too heavy on this log to move fast.
DE Bench Press
135+90lbs. of Chain 5 sets of 3
DB Bench Press on a Ball
60x20
60x20
60x20 - about died here, good to know where I am at.
Tricep Push Down
100x15
130x15
130x15

Got in some good solid work today. I'm going to work to get back to maybe one more bigger accessory movement, but I am happy with today.

I also got a reminder of how good I have it and how petty a lot of the crap I have been worrying about is after some bad news regarding a close friend of mine. Thoughts and prayers out to him and his. It's sad that I need that kind of reminder sometimes.

[Matt Brouse]

Monday July 21, 2008 - Bodyweight Fat

Reverse Band Box Squats - Blues
155x5, 245x3, 335x3, 425x3, 475x3, 515x3, 565x1, 605x1
I cut it here because my form started to go on the last one. Still learning this style of squatting.

Chain Suspended Good Mornings - Cambered Bar so the weights might be higher than listed...
135x5x2, 185x5, 225x3, 275x3, 315x1
This is definetely where I need to spend some time working...

45 Degree Leg Press Haha
3x10 up to 3 plates...will work these heavier over the next few weeks

Rev. Hyper, Sit-ups, Ab Wheel

Out.

[Matt Brouse]

Tuesday July 22nd, 2008 - Bodyweight 274lbs. AM - HEAVIEST I HAVE EVER BEEN, EVER...And from what I can tell my home scale is 3 or 4 pounds lighter than the one at the gym which the boss says is certified and dead on...Anyway.
Elliptical
2 Min P1, 100spm
2 Min P4, 100spm
2 Min P2, 100spm
2 Min P7, 120spm
2 Min P2, 120spm
2 Min P7, 140spm
2 Min P2, 110spm
2 Min P7, 140spm
6 Min P3, 120spm

HR topped out at 155, dropped down to 130-135 at P2. Caught the tail end of the Rachael Ray show. Nice.

[Bert Sorin]

Matt,
How much band assit are you using on the reverse band squats? (at the bottom) This seems to be a good exercise, I have not done a ton of it, but it felt good when I did.
280 bw on the way? :)
B

[Matt Brouse]

Bert, that's the first time I've done them for real myself. We have two Blues on there...I'll have to ask the boys if they have tried to calculate the tension, though that would vary significantly between a few of us (I'm 5' 11" and Coy is like 6' 6").

It's a great way to get heavier weights on your back without pounding on the body quite as much.

As far as the bodyweight, I'm not really trying to go up or down, but trying to adjust my body comp a little. Mostly trying to add muscle mass as opposed to burning off fat...I like to have fun too much.

Tuesday July 22nd, 2008
Hammer Curls
15x20
25x20
35x20
45x20x2

Cheat Preachers
45x5
55x3
Wow

Low Pulley Two Hand
130x10
130x10
130x10

Wrist Roller
110x1 Ext, Flex
85x1 Ext, Flex

Gonzo, gotta get some protein in me.

[Matt Brouse]

Wednesday July 23rd, 2008
ME Bench Press - 1 Board, Pinkies on ring
W/U 45x10x2, 135x10, 185x5, 225x5
1 Board 275x2, 300x2, 315x2, 340x2, 355x1
Drop 225x15
Both 1 board Prs technically, the 355 was supposed to be a double so I cut it there. I think I could have managed 370 for 1 today. Also, not sure I've ever done that many reps with 225...never really tried past 10 I don't think.
Chest Supported Rows
1 Plate x 12
2 Plates x 12
2 Plates+90lb.Chain x 12
3 Plates+90lb.Chain x 12 x 2 sets
My upper back is one of my biggest weak points so I will be hitting these hard.
Incline DB Bench
70x12
85x12
Tate Press
25x12
45x10
50x10
I like these but itsa weird angle on my shoulder...we'll see.
Face Pulls from over head
40x10x2
80x10
Tricep Press Downs
110x8
130x8
170x8
200x8 - Whole stack...meh.

Grippers
Tx8
#1x8
#2x5
BBSMx1 Each
#3x2singles R, x1cheater L
BBSM x1 L
#2x5 x 3 sets each hand

[Matt Brouse]

Friday July 25th, 2008
Box Squat - Blue Bands I believe which is most appropriate for a ~700 squat, so...about 200 at the top + these weights
45x3
135x2x2
185x2x2
225x1
Had great speed through all of these. Damn near fell over on the first set at a plate...you can't cheat the pick position with heavy bands.
Prowler
150x200 feet x 2 runs, yo
2" FW
115x200
165x200
Still fighting with a lot of ankle soarness and fatigue with the new shoes. Whole different type of stress with these from the Chuck's.
Ab Pull Downs
Green x 12 x 2
Blue x 12 x 4
Roman Chair Sit-Ups
BW x 12 x 2 sets...gonna add a set or reps to this every workout.
Rev. Hyper.
100x15
150x15
A set of GHRs.

I should have done more accessory work for the legs, maybe even some weighted stuff for the gut, but the folks were coming into town so I dipped to meet them.

[Matt Brouse]

Sunday July 27th, 2008 - 274lbs. in denim shorts and t-shirt
DE Bench Press+ Green Mini's - pinkies just inside the ring
45x10, 45x5
135x3x2sets
145x3x6sets
Log Push Jerk
82x10
132x5
182x5
232x5
All good and quick.
1 Arm DB Press
45x10
65x10
Seated DB Press
45x12
65x12
Neutral Grip DB Bench Press
70x12
85x12
85x10 - Just died so I grabbed the 45s and hit 6, then died...haha

Should have hit some extensions or JM's or something. I've got a lot in the tank at the end of recent workouts.

[Matt Brouse]

Forgot to note the cardio I did...about 15 minutes steady state and two intervals bring the HR up to about 160, then down to 140ish. Felt good.

[Matt Brouse]

Monday July 28th, 2008 - Gut strength day
THE OX
55/45x5
105/45x5
105/95x3
145x95x3
145x135x3
Cool to finally get to do these, good fun.
Arched Back GMs - SSB - first rep picked off chains
145x4
195x4
235x4
285x4
235x5
Reverse Hypers
90x15x2
140x15x2
Roman Chair Sit-Ups/Band Ab Pull-Downs
BWx12/Bluex10
BWx12/Bluex10
BWx12/Bluex10
Alternating KB Swing
53x20
Plate Pinching25sx3 Each
25s x 6 passes around back Each
45s x 6 cheater picks
25s x various 2 and 3 finger lifts

[Matt Brouse]

Tuesday July 29th, 2008
Lat Pull 3x10
Pull Ups 3x2, sup grip
TopRoll Drill
Purple x12x2
Purple+Redx12x2
RT Cheat Concentration Curls
60x5, x3 Each
85x3, x1 Each
Works pretty well, the sides of the RT started rubbing into my hand, but...
Hammer Curls
40x14
50x12
60x10
70x8
80x4
90x2
3" Axle Dead DO
125x5
175x5
200x3
215x1
235x0 - Haha...been a long time, my best here is like 255. Wow...

[Matt Brouse]

Today was a long workout just because I stuck it out with the guys working in their shirts...takes a long time.
Wednesday July 30th, 2008
2 Board Lightened Bench Press - Blues, pinkies on ring
45x5, 95x5, 135x5, 185x3, 225x3
275x3, 315x3, 365x3, 455x2(shit), 425x3
Misstepped on the 455, but the 425 had great speed, should have gone there and done two sets.
DB Bench Press on Ball
60x10, 70x10, 80x10 - All very easy.
Log Bench Press Lockouts ~6"
162x10
240x10
212x10
82lb. Log plus 40KB, 80KB and a plate...verious sets...

[Matt Brouse]

Did a bunch of table top AW pulley stuff yesterday with the RT and a regular handle.

Friday August 1st, 2008
Tire Flip
550x5
550x5
550x10
550x10
DE Box Squat Buffalo Bar - Assuming the weight of th eBB to be 45 which it is not...
225x3
275x3
275+90lb. Chain x3 x4 sets
Chest Supported Row
1 Plate x12
2 Plates x 12
3 Plates x10
3 and a Quarter x10
Lat Pull Downs
100x10
150x10x2
Front Squat
135x5
225x3
315x3 - This is damn near a PR even after all that and not doing them for months. Nice.
GHR
BW x 10
BW+Red Mini doubled over x 5 x 2 sets
Reverse Hyper
100x15
150x15
150x15 - This is the first time this felt good.

Was going to do some direct ab stuff but Brouse does not do well in the heat so he pussed out.

[Matt Brouse]

Saturday 8-2-08
Elliptical
5:00 Power 5, 100spm
2:00 Power 7, 150spm
2:00 Power 5, 100spm
2:00 Power 7, 150spm
2:00 Power 5, 100spm
2:00 Power 7, 160spm
2:00 Power 5, 100spm
2:00 Power 7, 160spm
2:00 cool down at whatever for whatever...

Only my second or third time playing with doing intervals and it's basically home made and very much non-maximal. Will get a little more organized with this over the next couple weeks.

The cardio room at my apt is next to the pool and bumped into a training partner of mine out there...seemed ironic but his buddy lives in the complex not him. Cool to hang, either way.

And depending on the week I am putting in 9 or 10 training session each week. Unemployment has it's perks.

[Matt Brouse]

Sunday August 3rd, 2008 - Bodyweight 278lb. this was an A.M. weight...I dunno...
Log Push Press
82x10
132x5
182x5
232x5
The pressing was good but I felt like trash all morning so I cut it and hit the bench.
DE Bench Press - Pinkies half inch in from ring
45x10
95x5
135x3
45+Black Mini's x 3 Holy!
95+Black Mini's x 3
135+Black Mini's x 3
145+Black Mini's x 3 x 4 sets
185+Black Mini's x 1 - Crazy fast, very happy with that...
The Black Mini's are friggin' nasty, dude...
Standing DB Press
45x10, 60x10, 70x10
1 Arm Tri Push Down - Red Mini
2 sets of 20 each...feeling the pump.
Chest Flyes
25x10, 35x8, 45x8
Some rear delts.

[Matt Brouse]

Monday August 4th, 2008
Farmer' Walk
115x200
205x100
255x100
Sumo Dead - Band Suspended, Blues and Purple (The boys are closing in a contest)
A bunch of build up sets
635x1
The bands pulled about 200 at the floor and the weight hit me at about the knee. Had the full weight in my hands at the top. Straight weight would have been a sumo PR anyway. And I've never held that much in a hook grip before. Encouraging.
Reverse Hypers
150x10
230x10x2sets
320x10
These are feeling strong now.
Roman Chair sit-ups/Band Pull Downs
BWx10/Bluex15 x 3 sets

[Matt Brouse]

Wednesday August 6th, 2008
Lightened Bench Press - Double blues, again the boys are 2 weeks out from the pro/am
Worked up to a 3 board single at 535, tried it again and blew chunks.
45 Incline DB Bench
60x8
85x8
100x8
(Like a ten minute break to center spot a few lifts, including an 805)
DB Bench Nuetral
60x10
80x10
100x10

Called it there, keeping the volume down this week because I am running out of money and am not eating as well as I have been and am starting ache. We'll get there.

[Matt Brouse]

Thursday August 7th, 2008 - Bodyweight 276lbs.
Arms - Volume
Hammer Curls
25x20, 35x20, 45x20
Band AW Drills
Red x 10 - Hook
Red x 10 - Toproll
Black x 10 x 2 - Hook
Black x 10 x 2 - Toproll
Low Pulley Curls
100x20x3 - 30 Seconds Rest
30x10 - Strap
Barbell Wrist Curls
95x20, 135x15
EZ Reverse Curls
35x20, 65x20

The hammer curls lately have been rough. The dumbbells at the new gym are definetely tougher to use and more volitile then the fancy one peicers I started doing all this arms stuff with at the NDSU Wellness Center. Will be better in the long run.
The second set of the AW drills with the black mini's it was doubled over. Nasty. Will keep that up.
On the plus side I found, quite randomly the other day, that my forearms seem to have surpassed 16" and my upper arms (five arms?) have surpassed 18". I've always bitched about have skinny, weak lame looking arms...hopefully I won't have any reason to soon.

[Bert Sorin]

congrats on your "five arms". I am "gunning" for 18" myself

[Matt Brouse]

Haha...a buddy of mine has aquote from his little girl explaining anatomy, as she's heard it from grip discussions, to her little sister...forearm...fivearm, naturally. Pretty cute, actually.

Friday August 8th, 2008 - Bodyweight 278lbs.
Tire Flip
800x5
800x5
DE Box Squat - Buffalo Bar, Psuedo-Circa Max
55x5, 105x5, 145x3, 195x3, 235x3
285x3x2
300x3
325x3
375x1
415x1
440x1
Roman Chair Sit-Ups
BW x 12 x 2
Glute-Ham Raise
BWx12
BW+Doubled Red Mini x 10
BW+Doubled Black Mini x 3
Reverse Hypers (light), Ab Pull Downs

Tried to do the tire for speed...and did. The guys did circa max work with heavy bands today as they are 2 weeks out so the second group (we had 9 or 10 guys in today) did just straight weight work and I decided to hit some psuedo-circa max singles for speed just to see how it went. It went well. The 440 was as fast as the 300 stuff. Gotta get more protein so I can feel better.

Also, it's getting to be that time of year...I can see the clouds of chalk and hear the thuds already...throwing will always be in my blood.

[Matt Brouse]

Sunday August 10th, 2008
DE - Circa Max Ha
Log Press
82x10
132x5
182x5
232x2
262x1(SJ)
277x1(PP)
1 Arm Dumbbell Press
45x5
65x3
85x1
100x1
DB Bench Press
100x10x3
120x6
Chest Supported Rows
1 Plate x 10
2 Plates x 10
3 Plates x 10 x 2
3 1/4 Plates x5
100# Plate Hold
8 Seconds
18 Seconds

Technically the 277 log press is a PR on that particular log though it pales in comparison to my best on one or two other logs. That one is just nasty. It got out of position on the dip down and effed my jerk and I ended up push pressing it. Uglier than sin but more impressive strength wise I guess. It has been a goal of mine to do three sets of 10 with the 100lb. DB's for a while, glad I got that. Need to do more rowing work, trying to get it in on press days recently. I will have to work on the position for the plate hold...first time I tried it there.

[Matt Brouse]

Monday August 11, 2008
Sumo Deadlift
145x5x2
195x3
255x3
305x1
345x1
395x1
455x1
505x1
545x0
Conventional Deadlift
445x1
545x1
Farmer/Prowler Medley
165/140 x 2
Dynamic GHR
BWx15x2

Felt like crap today, no food, no water and it showed. I was planning on just getting in medley/conditioning work today but the boys were pulling and Mike H. was in and he's a big puller so, well...you know. I've only trained Sumo seriously since I moved in July and even then only like twice but the 505 is by and large a PR. The 455 might have dern well been one as well. The medley was 100 feet with the farmers, 100 feet with the prowler and the 140lbs. on the prowler was added plate weight, I think the thing itself is upwards of 100lbs.

Wouldn't have normally done GHRs in a dynamic manner after that but I've been doing them with bands for like 5 weeks and they are just plain easy without them now.

[Bert Sorin]

your hammies are going to be sore today. or at least mine would be.

[Matt Brouse]

Hamstrings were okay. I need to change the parameters of my accessory stuff, I think.

Wednesday August 13th, 2008 - Bodyweight 279lbs.
Reverse Band 4 Board Bench Press - 4 Blues, Ring on ring
225x10
275x5
315x5
365x3
405x3
455x3
495x3
545x1

Dumbbell Pressing
60x10 OH
80x10 Swiss Ball
80x10 Incline

Seated Rows - Wide Neutral Grip
130x10
160x10x3

Kept the valume pretty low today. The lightened method is ridiculously easy on the body but it's great to be forced to support serious weights. The two sets at 500+ felt way better than the first time I tried it. The 545x0 was pretty shakey but I'll count it for the gym. It did remind me of how weak my lats still are. That will be a big focus of mine for a while. I can keep my shoulders retracted but not depressed to bring the bar low enough...

[Matt Brouse]

Friday August 15th, 2008
Power Clean
135x5
185x3
225x3
245x1
275x1
300x1
Tire Flip
500x100feet, 16 flips
Prowler
Prowlerx200
Prowler+70x200
Ab Band Pull Downs
Bluex12x3
Dumbbell Shrugs
50x12
60x12
70x12

My back has not responded well to the power cleans. That weight felt lighter and went up easier than it ever has but I am definetely out of the groove on them, should have kept it around 225 or 250 and done a few doubles. Ah well... Tire felt good, my stamina is improving. The Prowlers were a terrible idea (not ineffetive, though...) as I still feel like I might barf.

[Matt Brouse]

Saturday August 16th, 2008
Elliptical
5minutes P1, 100spm
5minutes P5, 120spm
30seconds P10, 180spm
1minute P8, 110spm
30seconds P10, 180spm
1minute P8, 110spm
30seconds P10, 180spm
1minute P8, 110spm
30seconds P10, 180spm
1minute P8, 110spm
30seconds P10, 220spm haha
5minutes P5, 110spm

According to the handles my HR topped out at 177 or so. I need to get a real heart monitor.

My back didn't hurt at all doing this, we'll see how it recovers. Was feeling better today than yesterday, we'll see...

[Matt Brouse]

Sunday, August 17th, 2008 - AM resting HR 75
Bench Press
45x10, 95x5x2
135x3x3
185x5x2
225x5x2

Chest Supported Rows
2 Plates x 15 x 3

Obviously this was a back off workout, just screwing around mostly...pretty pumped to see how the boys show out next weekend. Back is still hurting, will have to get creative this week.

[Matt Brouse]

Monday August 18th, 2008 - 1 month shy of 6.5 years
Prowler/Sled Truck Pull - Not a medley
220/60 x 100 feet x 2
300/100 x 100 feet x 2

GHR
BWx12
BWx12
BWx12

Banded Decline Bench Abs
Green x 5 x 3

Band Pull Downs
Bluex12x2

That set-up is the closest I have come to simulating the truck pull without using a truck. Had a vision of it for some time but never had the facilities. Very nice. Will likely load up the sled more than the prowler...but will have to play with it. Back felt okay.

[Matt Brouse]

Tuesday August 19th, 2008
Elliptical
5minutes P3, 100spm
5minutes P5, 115spm

6 rounds of the following:
30seconds P10, 215spm
1minute P7, 100spm

5minutes P5, 115spm

[Matt Brouse]

Wednesday August 20th, 2008
Bench Press - Ring on ring
45x10x2
95x5x3
135x5
185x5
225x5
285x3
325x1
345x1
375x1
400x0

Dumbbell Bench Press
100x10
120x5
130x5
80x12

Low Pulley Rows
150x10x3

Posterior Delt Series
40x25

Dips
BWx10
BWx10

The boys called me Nastia today because of my new bench set-up technique. A good display of flexibility I thought for a meathead. It gave me a far better arch than I have ever had...cramped like a mug but that means you're doing it right. 375 officially puts me beyond any rough guess I may have had of my high school PR. Finally. The 405 was was just as technically sound but I think I just mind-f***ed it! Hit a wall about 5 inches off chest.
I'm also stronger, typically, with my hands in further so this was encouraging.

[Matt Brouse]

Thursday August 21st, 2008
Elliptical
10minutes P5, 100spm(5min), 120spm(5min)
30seconds P7, 200spm
1minute, P5, 100spm
5 rounds of the following:
30seconds P10, 215spm
1minute P5, 100spm

5minutes P5, 100spm

Hammer Bar Preacher Curls
15x20
65x15x2
85x8
115x5

Dumbbell Curls
20x20
35x10
50x10
2 rounds of this superset (superset?!):
50x10
20x10

Wrist Roller - Extensors, ~4 feet
50x3
75x3

[Matt Brouse]

Saturday August 23rd, 2008
Power Snatch
45x10x2
145x3
165x3
185x1x2
205x1x2

GHR
BWx10x2
BW+Green Mini x10

Reverse Hyper
50x10
100x10x2
150x10

Incline Bench Sit-Ups
Greenx5x3

[Matt Brouse]

Saturday August 23rd, 2008
Elliptical
10minutes 5-7P, 80-115spm

6 Rounds:
30seconds P10, 215spm
10minute P5, ~100spm

5minutes P7, 115spm

Felt good, better than it has yet. I was going to start mixing in the treadmill for the intervals this past week but I tweaked my back so maybe next week or so. Thursday will also just be a steady-state day I think. Don't want to zap the DE pulls or whatever on Friday.

[Matt Brouse]

Sunday August 24th, 2008
Viper Log Press
82xa whole bunch for the video
132x3x2
182x3x2
232x2
257x1
267x1

Seated Dumbbell Press
45x12
50x10
60x10
70x6

Chest Supported Rows
1plate x 12
2 plates x 12
3 plates x 12

Low Pulley Rows
120x8
150x8
170x8

JM Press
45x20
95x10
115x10
135x1

I shot my Log video that I have told several people I would put together today. Took a while but I like the finished product, and I think it should be helpful. That's why the Log work in here looks sort of random...I don't remember the sets and reps I ended up doing. But the 257 and 267 are both more than I've attempted Viper style. I think my PR was 252 and it was REAL hard. It should also be noted that last 'night' I fell asleep at 6:30am and woke up this morning at 9:30am. Two PR's on 3 hours sleep. I can deal with that.

[Matt Brouse]

Monday, August 25th, 2008
Truck Pull Simulator - Left the prowler empty at ~150lbs., weights listed are the sled
70 x 100 feet
170 x 100 feet
270 x 100 feet
370 x 100 feet

[I]Seems like once ya get up near 400 on the sled you are forced to do the short choppy steps thing to get it moving. Having the weight attached so low and no pressure on the upper torso severly limits the pull on the abdominals and the stress on the lungs to pull. Great for the legs, however.[/

[Matt Brouse]

Wednesday August 27th, 2008
Wednesday July 30th, 2008
2 Board Lightened Bench Press - Blues, pinkies on ring
45x5, 95x5, 135x5, 185x3, 225x3
275x3, 315x3, 365x3, 455x2(shit), 425x3
Misstepped on the 455, but the 425 had great speed, should have gone there and done two sets.

2 Board Lightened Bench Press - Blues, ring on ring
45x5x2, 90x5, 135x5, 185x3, 225x3
275x3, 315x3, 365x2, 405x1, 455x1, 495x1
Dumbbell Bench Press
90x10
105x10
120x8
120x6
Lat Pull
120x12
170x12x2

[Matt Brouse]

Friday November 21st, 2008
ARMS RAwr!

Saturday November 22nd, 2008
Power Clean
45x10
135x3
185x3
225x3
255x3

Safety Squat Bar Chain Suspended Good Mornings
65x5
155x5
205x5
245x5
315x3 Ugh

GHR
BWx10
Red Mini Doubled x 5 x 2
Green Band Singled x 5

Roman Sit-ups
2x10

[goergen1]

AAAHHHHHHH!!!!! MB is back. Great to see you in here again. Hope to see how your workouts are going.

[Matt Brouse]

I been training at like 7am half the time!!!

Sunday November 23rd, 2008 - I was 280lbs. last night on my bathroom scale in the NUDE. But I also packed some serious face all day.

Floor Press - None of these felt right, I was really pausing though...
45x15
95x10
135x8
185x5
225x5
275x5
315x5
345x3
375xone big terrible failure.
315x4
275x5

Chest Supported Rows
45 x 10
45+60chain x 10
90+80chain x 10

Dumbbell Bench Press
85x5
100x5x2
120x5
130x5

Lat Pull Downs - Parallel Grip
110x12
140x12
160x12
190x12

Tate Press 40x10 - Pssshhhh

Cable stack press downs
160x10x4

[Matt Brouse]

Monday November 24th, 2008
Lightened Method Deadlift - Double Blues
Missed at 735lbs.

Nailed 695lbs.

Strapped it up because my callouses are overgrown and were ripping in warm-ups.

Reverse Hypers
50x12
100x12
150x12x2

Had to run to class (for nothing!) but will likely work some more accessories tomorrow.

[Matt Brouse]

12-13-08

Good Day.

Combined dynamic lower and max effort upper today.

Power Clean and Jerk

Was retardedly converting the kilo's into poundage as the workout went so all I can tell you is I worked up to...
308 x 1
Jerk from the rack here on out
150k x 1 (330)
155k x 1 (341)
160k x 1 (352)
165k x 0

[Matt Brouse]

put together a vid of the last workout I posted. It's not the last workout I did, btw.

http://www.youtube.com/watch?v=sSIItPy0aZk&feature=channel_page

[Rory]

Solid lifts,

Looking good man