Matt Ward's Powerlfting Journey
| strengthathlete |  | Week Six De-Load Session One Bench Day with assistances | 27-12-2015 @ 18:07 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Six De-load ( Session One) Bench Day with assistances bar 3x10 1x10 on 35kg 1x10 on 45kg 1x10 on 65kg 2x5 on 80kg paused 1inch wider grip 2x5 on 75kg Dumbbell Tricep Extensions 6x12 on 12kg right arm 6x12 on 12kg left arm Seated Shoulder Press 1x8 on 24kg right arm 1x8 on 24kg left arm 5x8 on 16kg left arm 5x8 on 16kg right arm Hammer Curls 6x8 on 12kg each arm 2.5inch axle Push Press press 30 x many 50 x many 1x3 on 80kg 1x2 on 90kg well almost 2. 1x3 on 80kg 50 x many to finish. Sledge Push work up to about 200kg on this for about 20metres. Tyre Flips about 10metres Tyre is approx. 200kg. Notes: Pretty happy with this session did a little extra strongman stuff as that is what I am planning to do next year, got a couple of videos to upload. | ||
| strengthathlete | | Week Six De-Load Session Two Dead- Lift Day | 28-12-2015 @ 22:26 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Six De-Load Session Two Dead-lift day bar 2x10 1x5 on 70kg 1x5 on 70kg 1x5 on 120kg Work Sets 2x4 on 140kg 4 Inch Block Pulls 1x4 on 150kg Notes: All the above were using Sumo Style, heaviest I've been felt pretty good. Two Man Dead-lift 300kg 350kg 400kg 881lbs Bench Press bar x2x10 1x5 on 60kg 1x3 on 80kg Top Set Rep out 1x8 on 100kg All reps paused. Isolation seated lateral rows 1x10 on 40kg 1x10 on 40kg 1x10 on 65kg 1x10 on 65kg 1x10 on 75kg 1x10 on 75kg Hyper extensions 2x10 on bodyweight 2x10 on 20kg plus bodyweight Hamstring Curls 2x10 on 20kg 3x10 on 15kg 2x10 on 10kg Hamstring curls were done on each leg, alternately. | ||
| strengthathlete | | Week Six De-Load Session Three Squat Day | 29-12-2015 @ 22:06 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week six de-load session Three Squat Day Leg Press to warm up 80 x20 110 x20 140 x20 170 x20 200x20 squats bar 3x10 1x10 on 50kg 1x10 on 70kg 1x5 on 100kg Work Sets 2x6 on 120kg Paused Squats: 2x6 on 100kg Good Mornings 2x10 on 40kg SLDL 2x10 on 70kg bicep work couple of sets on 17.5kg and 22.5kg | ||
| strengthathlete | | Week Six Session Four De-load Bench Day with assistances | 01-01-2016 @ 15:10 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Six De-load ( News Years Day special) Session Four Bench Bar x3x10 1x10 on 40kg 1x10 on 40kg Work Sets 2x4 on 80kg paused Close Grip Bench 2x4 on 70kg Paused BOR's 3x12 on 60kg Dumbbell Tricep Extensions 3x12 on 12.5kg each arm Seated Shoulder Press 3x8 on 55lbs Approx 22kg Hammer Curls 3 sets of 12 reps on 15kg each arm to finish | ||
| strengthathlete | | Week Seven Session One Squat Day | 04-01-2016 @ 21:23 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week seven session One Squat Day bar x10 1x5 on 60kg 1x5 on 100kg 1x3 on 120kg 1x3 on 140kg 1x1 on 160kg Beltless Work Sets ( 3x3 on 175kg) Very comfy I'm pleased with this as I didn't stick to de-load last week and speed felt great. 1x3 on 175kg 1x3 on 175kg 1x3 on 175kg Paused Squats (3x3 on 140kg) 1x3 on 140kg 1x3 on 140kg 1x3 on 140kg Notes; Still a little work to do to get use to these squat shoes before my competition but have six more sessions so shouldn't be a issue, few technical things that need fixing but generally think form is best it's been for a long time, more upright to. SLDL 1x5 on 40kg 1x5 on 80kg Work Sets: 1x8 on 100kg 1x8 on 100kg 1x8 on 100kg Good Mornings 3 sets of 10 reps on 40kg Keep these light as pretty taxed but I think it's better to get the volume required in then try and use too much weight and not hit the sets and reps. Finished with some core work crunches and abdominal work. | ||
| strengthathlete | | Week Seven session Two Bench Day with Assistances | 06-01-2016 @ 20:42 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Seven session Two Bench Day bench bar x10 1x5 on 40kg 1x5 on 60kg 1x1 on 90kg 1x1 on 100kg Work sets: 3x3 on 107.5kg ( Paused) Work Sets 2x2 on 112.5kg (Paused) Cose Grip Bench 3x3 on 95kg Single Arm Dumbbell Rows 1x10 on 40kg right arm 1x10 on 40kg right arm 1x10 on 40kg left arm 1x9 on 40kg left arm 3x10 on 32kg right arm 3x10 on 32kg left arm Dumbbell Tricep extensions 6x8 on 14kg right arm 6x8 on 14kg left arm seated Shoulder Press 1x a few on 30kg right and left arm had to drop weight big. 1x8 on 20kg right arm 1x8 on 20kg left arm ( Struggle uncharcteristically) 5x8 on 16kg right arm and left arm. Hammer Curls 6x8 on 15kg alternate. Finished with some abdominal crunches 3x10 on 20kg to finish | ||
| strengthathlete | | Week Seven Session Three Dead- lift Day | 09-01-2016 @ 09:43 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Seven session Three 8/01/2015 dead Lifts 1x5 on 45kg 2x5 on 75kg 1x3 on 105kg 125x2 1x2 on 155kg 1x1 on 180kg beltless Work sets (2x2 on 202.5kg) 1x2 on 202.5kg 1x2 on 202.5kg notes Fastest this weight has ever felt and I didn't follow de-load last week squats (explosive) 3x3 on 100kg Leg Curls 5x10 on 15kg 5x10 on 15kg 4inch Block Pulls 1x2 on 162.5kg 1x2 on 182.5kg 1x2 on 202.5kg abdominal crunches 3x10 on 30kg 1x10 on 25kg notes: Pleased with dead-lifts and my coach has said I am on track so hopefully It's going to be a good competition on the 14th of Feb.want between 230-250. | ||
| strengthathlete | | Week Six Session Four Bench Day with assistances work | 09-01-2016 @ 17:46 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Six Session Four Bench Day Bench barx 10 1x5 on 40kg 1x5 on 70kg 1x1 on 90kg 1x1 on 100kg Work Sets ( 3x3 on 107.5kg Paused) 1x3 on 107.5kg 1x3 on 107.5kg 1x3 on 107.5kg One Inch wider grip 2x3 on 100kg paused Seated Shoulder Press 1x10 on 22kg right arm 1x10 on 22kg right arm 1x8 on 22kg right arm 1x8 on 22kg left arm 1x8 on 22kg left arm 1x8 on 22kg right arm BOR's 3x10 on 70kg Dumbbell Tricep Extensions 1x10 on 14kg right arm 1x10 on 14kg lefft arm 1x10 on 18kg left arm 1x10 on 18kg right arm 1x8 on 18kg left arm 1x8 on 18kg right arm bicep work ( Barbell Curls) 10 on 10kg 10 on 12.5kg 10 on 15kg 10 on 17.5kg 1x10 on 20kg 1x10 on 22.5kg 1x10 on 25kg 1x10 on 30kg 1x8 on 32.5kg Core work hanging raises and some other core accessory work to finish. | ||
| strengthathlete | | Week 8 Session One Squat day with Assistances | 11-01-2016 @ 19:51 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week 8 Couldn't of been started any better. Squats: 3x10 on bar 1x5 on 60kg 1x3 on 100kg 1x3 on 130kg 1x1 on 150kg 1x1 on 170kg (last warm up) Work Sets HUGE PR 3x3 on 185kg 1x3 on 185kg 1x3 on 185kg 1x3 on 185kg Notes: Form has never felt so good strength is feeling amazing and speed felt sensational. Really looking to see a Big Squat on 14th February. Paused Squats 3x3 on 140kg 9 about a two second pause in the hole. SLDL's 1x5 on 40kg 1x5 on 80kg Work Sets 1x8 on 110kg 1x8 on 110kg 1x8 on 110kg Good Mornings 1x10 on bar 1x10 on 40kg 1x10 on 60kg 1x10 on 60kg 1x10 on 60kg abdominal crunches to Finish. 1x20 on 30kg 1x10 on 30kg | ||
| strengthathlete | | Week 8 Session two Bench Day with assistances | 13-01-2016 @ 17:39 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week 8 session Two Bench Day 3x10 on bar 1x5 on 45kg 1x5 on 75kg 1x2 on 95kg 1x1 on 105kg Work Sets; 2x2 on 115kg Paused 9 videos to follow) work Sets 2x3 on 110kg paused Close grip Bench 2x3 on 100kg BOR 3x8 on 50kg dumbbell Tricep Extensions 3x12 on 14kg right arm 3x12 on 14kg left arm Seated Shoulder Press 3x8 on 20kg right arm 3x8 on 20kg left arm abdominal Crunches 4x10 on 25kg side Bends several sets on the right and left side with 20kg's and 10kg's. | ||
| strengthathlete | | Week 8 Session Three Bench Day 12th of January | 15-01-2016 @ 20:25 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week 8 Session Three 13th January Bench bar 3x10 1x5 on 40kg 1x5 on 70kg 1x2 on 95kg Work sets (3x3 on 110kg paused) 1x3 on 110kg 1x3 on 110kg 1x3 on 110kg close Grip 3x3 on 105kg 1x3 on 105kg 1x3 on 105kg 1x3 on 105kg Dumbbell Tricep Extensions 2x12 on 18kg right arm 1x10 on 16kg left arm 2x12 on 18kg left arm 1x12 on 16kg left arm BOR 1x8 on 70kg 2x8 on 60kg Seated Shoulder press 2x8 on 22kg right arm 1x8 on 28kg right arm 2x8 on 22kg left arm 1x8 on 28kg left arm abdominal crunches 5x10 on 30kg 1x10 on 35kg | ||
| strengthathlete | | Week 8 Session Four Dead- lift Day | 15-01-2016 @ 21:37 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week 8 Session Four Finished it with a BANG!! Dead-lifts ...2x5 on 75kg 2x3 on 105kg 2x2 on 125kg 1x2 on 155kg 1x2 singles on 175kg beltless ( Last warm up before working sets) 2x2 on 200kg 1x1 on 210kg 1x1 on 220kg Notes: Videos of all lifts, I think all these weights are as easy as I've ever pulled, got to work on my set up a little more as I felt I was trying to pull the weight too fast, so this is something to focus specifically on coming into my meet on the 14th of Feb. 4 inch Block Pulls 2x2 on 215kg ) I just missed the 2nd rep on the last set, as you will see, mainly because I was greedy and tried to have little rest between doing a second set, as I was premature thinking it would be easy. hamstring curls 4x10 on 15kg ( Left leg) 2x10 on 10kg ( Left leg) 4x10 on 15kg (right leg) 2x10 on 10kg (left leg) | ||
| strengthathlete | | Week 9 Session One Bench day with Assistances | 17-01-2016 @ 15:02 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week 9 Session One Bench: bar 3x10 1x5 on 40kg 1x5 on 70kg 1x2 on 90kg Work Sets: 1x2 on 100kg Paused 1x2 on 110kg Paused 1x2 on 120kg Paused, Equal PR and very comfy I felt. Close grip 1x6 on 100kg paused Single arm Rows 6x8 on 32kg right arm 6x8 on 32kg left arm Dumbbell Tricep Extensions 6x8 on 16kg right arm 6x8 on 16kg left arm Seated Shoulder Press 3x16 on 18kg right arm 3x16 on 18kg left arm hammer curls 4x8 on 15kg right arm 4x8 on 15kg left arm Notes: Very Happy with today's session next coming weeks before competition I will be targeting a double on 200 on the squat and a double on 220 on the dead-lift. | ||
| strengthathlete | | Week 9 Session Two Squat Day | 20-01-2016 @ 19:30 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week 9 Session Two: Squat Day bar x10 x3 1x5 on 60kg 1x5 on 100kg 1x3 on 130kg 1x2 on 150kg beltless Work Sets: 1x2 on 172.5kg 1x2 on 192.5kg video 1x2 on 182.5kg Paused Squats: 3x3 on 145kg beltless SLDL's 1x5 on 60kg 1x5 on 90kg Work Sets: 3x8 on 110kg 9 DoH Good Mornings 1x10 on 40kg 1x10 on 60kg 1x10 on 50kg | ||
| strengthathlete | | Week 9 Session Three Dead-Lift Day | 21-01-2016 @ 21:45 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week 9 Session three ( Peaking Phase to Competition on 14th of Feb) 5 Minutes on the bike Deads ...2x5 on 70kg 1x5 on 100kg 2x2 on 120kg 1x2 on 150kg Work Sets: 3x2 on 180kg 4 inch block pulls (3x3 on 180) 1x3 on 180 1x3 on 180kg 1x3 on 180kg Squats Explosive 3x3 on 100kg Hamstring leg curls 6x10 on 10kg right leg 6x10 on 10kg left leg. Videos to follow: Notes: I will be skipping last session of the week tomorrow as I am feeling run down, I don't want it ending up even worse for the coming weeks. I am going to rest the next 3 days and eat and sleep like a dream. Tomorrow it's a day at the shop getting lots of fruit and recovery stuff to get me ready for coming weeks. | ||
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