Kurt's Log of pain - Page 8

kurt mattison · 11-05-2008, 07:15 PM

TUESDAY

DL (conventional, raw)
135-8
225-6
275-4
315-2
365-2
405-1
455-1

rack pulls (knee level)
455-2 x 4

45 degree hypers w/25lb plate
4 sets 10

kurt mattison · 11-07-2008, 02:59 PM

THURSDAY

MEBP
bar-10
135-8
225-4
275-2
315-2
2 brds
365-1
385-1
405-1

tate press
65-10
70-10 x 3

lat pull downs
150-10
170-10
180-10
190-10

sled rows
2 trips 90 lbs

rear delt flys
20-10 x 4

kurt mattison · 11-13-2008, 08:59 PM

THURSDAY

MEBP 3 brds
bar-10
135-8
225-4
275-2
315-2
brds
335-1
365-1
405-1
425-1
445-1

floor press
275-3
315-3 x 3

land mines
135-10 x 4

band pull apart
4 sets 10

kurt mattison · 11-15-2008, 04:58 PM

FRIDAY

speed squat
bar-10
135-8
225-6
275-3 x 8

pull thru's
80-12 x 4

leg press
600-20 x 4

glute/ham
4 sets 10

kurt mattison · 12-01-2008, 03:07 PM

MONDAY

speed bench
warmup
185 3 x 8

close grip (full range)
225-5 x 5

band rows (blue and purple)
4 sets 10

curls
85-10 x 4

kurt mattison · 12-04-2008, 08:54 PM

TUESDAY
MESQ
box squat with foam, raw
warmup
315-1
365-1
405-1
425-1

good mornings
135-10 x 4

45 degree hypers
4 sets 15

kurt mattison · 12-04-2008, 09:04 PM

THURSDAY
MEBP 2 brd
warmup
365-1
385-1
405-1
425-1

floor press
275-3
295-3
295-3
315-3

lat pulldowns
160-10
170-10 x 3

rear delt
20-10 x 4

Frank.S · 12-04-2008, 09:49 PM

what kind of foam are you using for the box squat?

dmw · 12-05-2008, 06:51 AM

How have I missed this log? Nice work in here.

kurt mattison · 12-15-2008, 09:14 PM

Quote:

Originally Posted by Frank.S

what kind of foam are you using for the box squat?

its like car seat foam, about 4" thick, then crushes to about 1"

kurt mattison · 12-15-2008, 09:14 PM

FRIDAY

DEDL
warmup
225-2 x 8 wish 100 lb chains

low box squats (9")
225-3 x 4

glute ham
4 sets 10

kurt mattison · 12-15-2008, 09:15 PM

Monday 12/8

DEBP
185-3 x 8

close grip BP (full range)
245-5 x 5

band rows (blue, purple)
4 sets 10

shrug
185-10 x 4

curl
85-10 x 2

kurt mattison · 12-15-2008, 09:17 PM

TUESDAY

MEDL with 100 lbs chain
315-1 sumo
315-1
365-1 sumo
365-1
405-1 sumo
405-1

sumo rack pulls
405-2
455-2
495-2
545-2
585-2

45 degree hypers
4 sets 15

kurt mattison · 12-15-2008, 09:18 PM

THURSDAY

MEBP 3 brd
315-2
365-2
405-1
425-1

DB BP palms facing
70-10
85-10
95-10 x 2

Lat Pd
160-10
170-10 x 3

band pull apart (black mini band)
4 sets 10

kurt mattison · 12-15-2008, 09:19 PM

FRIDAY

DESQ
275-3 x 8

dimil DL
225-5 x 5

glute/ham
4 sets 10

kurt mattison · 12-15-2008, 09:20 PM

MONDAY 12/15

DEBP
185-3 x 8

close grip (2brd)
225-5
245-5
265-5
285-5
305-5

prone rows
165-5 x 4

shrug
225-5 x 4

curls
85-10 x 2

kurt mattison · 12-16-2008, 08:34 PM

TUESDAY

MESQ
warmup
365-1
365-1 with green bands
405-1
425-1
455-1

dimil DL
225-5 x 5

45 degree hypers
4 sets 15

kurt mattison · 12-22-2008, 03:08 PM

MONDAY 12/22

DEBP
185-3 x 8 with red mini bands between wrists

close grip (2 brd)
245-3
265-3
285-3
305-3
325-3
345-3
365-3

prone rows
185-10 x 4

shrugs
185-10 x 4

curls
115-8 x 2

kurt mattison · 12-25-2008, 10:43 AM

TUESDAY

MEDL (with 100 lbs chains)
warmup
315-1 sumo
315-1
365-1 s
365-1
405-1 all sumo from here
425-1
455-1
475-1

rack pulls (sumo)
405-2
455-2
495-2
545-2
585-2

45 degree hypers

kurt mattison · 12-26-2008, 10:12 PM

FRIDAY

MEBP (3 brd)
warmup
365-1
385-1
405-1
425-1
445-1

DB press palms facing
90-10
100-10 x 3

land mines
90-10 x 4

rear delt
20-10 x 4

kurt mattison · 12-31-2008, 10:53 AM

SUNDAY 12/28

DEBP
195-3 x 8

skull crushers
105-10 x 2
125-10 x 2

prone rows
185-10 x 4

shrugs
225-10 x

kurt mattison · 12-31-2008, 10:59 AM

TUESDAY

MESQ
warmup
plus green bands
315-1 x 2
365-1 x 2
405-1
455-1
475-1
495-1

dimil DL
225-10
315-10
365-10 x 2

45 degree hypers
4 sets 15

kurt mattison · 01-05-2009, 10:55 PM

MONDAY 1/5

DEBP
195-3 x 8

skull crushers
105-10 x 2
125-10 x 2

band rows (blue, purple)
4 sets 10

kurt mattison · 01-07-2009, 09:42 PM

TUESDAY

MEDL
135-8
135-6
225-4
275-2
315-2 C
315-2 S
with 100 lbs chains
365-1 C
365-1 S
405-1 C
405-1 S
425-1 S
455-1 S

off 100 lb plates
315-2
365-2
405-2

rack pulls (just below knee)
405-2
425-2
455-2
475-2
495-2

45 degree hypers
4 sets 15

NorthernWisco · 01-12-2009, 01:45 PM

Do you normally do that much volume for the deadlift?

kurt mattison · 01-12-2009, 09:08 PM

I'm starting to now. My DL sucks, I'm in the mid 500's and need to really be in the 580-600 range. Ive tried just about everything I can think of to help it out. I pull heavy every other week and that's it, so now I'm going to pull heavy one week (tuesday) and squat light (friday) then turn around and squat heavy the next tuesday and pull light that friday. In order for me to ever hit an "elite total" I need to bring my DL up, that is my next goal.

Next week I'm going to drop the rack pulls and do just de-loads on my DL and the off the plates stuff.

kurt mattison · 01-12-2009, 09:12 PM

MONDAY 1/12

DEBP
195 with 80 lbs chain
12 sets of 2

close grip BP full range
245-5
265-5
285-5
305-5

band rows (blue and purple)
4 sets 10

shrugs
225-10 x 4

kurt mattison · 01-13-2009, 08:56 PM

TUESDAY

MESQ
warmup
add briefs and bands (150/70)
365-1 x 2
405-1
455-1
475-1
495-1
515-1
545-1
565-1
585-1

dimil DL
225-10
275-10
315-5
365-5

45 degree hypers
4 sets 15

kurt mattison · 01-15-2009, 06:10 PM

THURSDAY

MEBP
warmup
315-2 x 2
335-2 x 2
355-2 x 2
375-2 x 2

pin press 3" movement
365-3
385-3
405-2
425-2

face pulls
170-10 x 4

decline DB pullover
70-10 x 4

rear delt
20-10 x 4

kurt mattison · 01-16-2009, 07:57 PM

FRIDAY

DEDL
275-2 x 12 with 100 lbs chains

zercher squats
225-5 x 4

glute/ham raise
4 sets 15