9 replies to this topic

[MattNickerson]

..... enough said.

6/14

Had to close at work tonight (3pm-12am(usually 1am - 130am)) so I got in at 9ish. since no one was there and I wanted some weight on my back I did reverse band squats out of the mono.

Warm-ups (Iron Wolf Squat Bar)
155X?
245X?
245X?
(Big Bill showed up and decided to train with me)
335X5
(add reverse monster mini's (small black bands))
425X3
515X2 (easy)
565X1 (harder)
605X miss ( kind a pissed because I simply sat too long on the box, but Ill get it next time)

Pulls
315X5
405X2
595X1
545X3

(Toast)

Bent over rows
225x10x2
275X10X2

GHR's

Prisoner Abs

6/15
Sled drag with 2 plates for 25 mins straight
Ab roller for a couple sets
STRETCHING!!!!!

Watched and Helped Mark with all the hawt crossfit chicks. Its amazing what those workouts do to chicks...........

6/16

Same schedule as Thursday with regards to time

Sled Drag Rows- up and down on astroturf a few times

Manpon Bench
Warm ups
135
225
315
(add manpon)
365 X 3
405 X 2
(Add slingshot)
455 X 1 (PR)
495 X fail (almost got too. This will soon fall)
(Back down)
365 X 3 X 3

Dips
3 sets x 8
2 set w/ 20lb chain x 8

Lat pulls w fat bar
150X15
180X15
200X15
240X15
240X15

Shoulder raises

Kettlebell Press
32kg X 10 X 4

[MattNickerson]

6/18
Dynamic Squats
Straight Bar w/200 lbs in chain to box
Warm ups
155
245x5
335X3
(Suit Bottoms on + Add Chains)
425X2X7
475X2X2
515X1

Spent.....but f-it, we decided to speed pull cause thats how we roll. Side note, this squat session was better that a lot of the ones I've had in gear for a while. Mark told me to roll up my suit bottoms which allowed me to get further into my suit and allow me to use it like it supposed to be. Thanks G. Also, SHOUTOUT to G-Buff for letting me use the suit slippers you had otherwise I'd of said fuck it and just stayed RAW, and not gotten any gear work in at all.

Pulls from the flow against quaded small yellow bands (not sure how much tension was added but it was definitely something)
225X3X2
275X2X2
315X2X3
365X2

These all moved really well and with lots of speed!!

Foam planks X 3 sets with 4-5 chains on the back (tried to count to 20 on each set but I feel like I got to 20 really fast)


Wasted!

I was a lucky SOB today because I came in hungover from the night before with friends and still had a pretty decent session today! I feel like this is going to catch up to me in future at some point....................................oh well!

[MattNickerson]

6/19

Dynamic Bench
Straight Bar w/yellow bands
BarX2
135
185X3X2
225X3X4
Add Manpon
275X3X3

Added manpon in to stay fast. Everything moved great!

Accessories( Lat pulldowns, curls, lateral shouler raises, Kettlebell presses, abs)

Out!



6/20
Sled drag
Forward and Backwards w/ 2 plates 25 mins straight

Kettlebell swings w/16kg
4X10

Foam roll

done.

[MattNickerson]

6/21

ME LOWER
Monster Mini Reverse Band Squats w/ buffalo bar (I do these when no ones else is training with me so I can use some weight)
Stayed Raw
145
235
325
(add reverse bands)
415x2
505x2x2
600X1( Was the easiest rep, but I wanted more spotters if was to go up and we didn't have anyone else)

Pulls
315
405
495X8

Back attack
4X8

Pull-ups
x7
x6
x8
x10

Hanging Crunches/leg raises
3X12

[MattNickerson]

6/23

ME UPPER

BENCH
135
225
315
365X3
(add slingshot)
405X3X3

DIPS
BODYWEIGHT X10X4

KB Presses
32kgX10X4

Didn't have anyone to spot so I just had to do rep work in order to get the job done. Hopefully my work schedule will get under control here in the coming weeks.

done

[MattNickerson]

6/25

Chambered bar squats from bottom of pin (Chain suspended) with chains
155
245
(add 3 chains per side)
335X5
425x3x7

Pulls against small yellows
225X3x2
315X3X6

Accessories

6/26
Bench against bands (Monster mini + green band(not doubled over so not as much tension as you would think))
135
185X5
225X3X3
275X3X4

acessories

out!


6/28
Box Squat w/ Iron Wolfe Bar
Warm up
155
245
335
425X2X2
515X1(quick)
Stopped there as I really wanted to pull, so I was using squats the get me warm and ready. All reps moved solid!

Reverse band DL (Green bands)
315
405
495X2
585X2
685X1 (PR) - This was a great pull. My form did not break down and the bar speed was good.
705 X Fail - this would have been a great PR but I missed it below the knee.....fuck it. Next time it I'll go.

Banded ab pulldowns

GHR's

Back Attack

Out!

[MattNickerson]

6/30
Upper
bench
135
225
315
405x3
455Xfail
455Xfail
405X3

Don't know what happened here. Mind just wasn't into it today. These weights felt great (all of them), especially 455 when I was holding it over me but I broke down in the transition. More board and flow presses are needed!

KB Presses
32kgX10X4

Pull-ups
5X7- bodyweight

Did some other stuff but forgot what it was.

[MattNickerson]

7/2- Dynamic lower

Box Squats w/Iron Wolfe Bar + Blue Bands(anchored around the tensors)
Bar X 2 sets
155X5
245X3
335X1
(add suit bottoms)
425X2X2
(added 2 chains to each side)
425X2
(too slow, decided to forget the chains and just use the band)
425X2
475X2X2
515X1

GHR's

Farmer Holds (don't know how much the farmer handle is so for argument sake we'll call it 45lbs
135X 10 second hold X2
225 X 10 second hold
315 X 10 second hold

Cable High Rows with Spud Strap
80X10
100X10
120X10
140X10X4

Fried

[MattNickerson]

7/3- Dynamic Upper

Bench with Bands (Dave B measured these at 60 lbs total)
135X10
225X3X2
275X3X2
315X3X6 (these moved well)
185X20

Bambo Bar JM presses w 35lb kettlebells
15X3

Pull-ups (Bodyweight)
8X4

Lateral shoulder raises
30X15X3
40X15X2

Hanging leg Raises
12X2

Hammer Curls
60X10X3

DONE-ZO!!!!!

[MattNickerson]

ME Lower

BOX Squats w/ iron Wolfe Bar
Bar
155
245
335X3
425X2X2

Stopped there because I did not have chucks and the shoes mark lent me weren't really working for me. Chalk it up to a warmup for DL's.

Pulls
225X5
315X5
405X1 (super fast!!!!!)
495X1 (jeff let me know my grip was off center because it felt like it but still really fast!!!)
585X2 (PR, AWESOME!!!!!)
605X FAIL ( wanted this because a certain someone didn't know how to use my Iphone when recording 585. Oh well)

Rolling thunder

weights X sets (just following mark)

Reverse hypers

4 plates X 10 x2
2 plates X 10 X2

Cable rows

stretching

Out.

Good session.