I have copied some my Log from Mustseestrongman.com/forum I will keep a duplicate here. I started with my take on the IL SS July challenge. I edited out any responses or comments from anyone other than myself. I don't think they would mind, but just in case.

07/05/08

I felt decent day of the contest.
We were doing log warm ups in contest area. I was having a hell of a
time getting comfortable. We were on gravel, going slightly uphill.
The contest started and we were facing slightly downhill instead of up.
Before I went, I asked if I could face the slight uphill, he said no. Fair
enough, everyone else already had gone. I could not get comfortable
enough to even make a real attempt. no lift!!! I could have just left after
that and not felt any worse about the competition. 2nd was the 535 dead
lift for reps. I got 3, I decided against straps. I think I may have made
a mistake on that, on the third I felt my grip slip a bit. I tried for a fourth
after a set down and it was not happening. The next event was a 220
keg to shoulder. I have never done this before, but I am pretty decent
with keg loading, so I figured no problem. Wasn't quite the same. I
practiced a few times right before trying a couple techniques. I thought
I had one, but during the contest after the first good one, I tried to switch
due to the difficulty of the first. I didn't get a second. fourth event was the
Farmers Hold. I hadn't practiced much, but what the hell. 305 for 22
seconds. I thought I had another couple of seconds, was going for 25. I
found out a few seconds later, I ripped my callus off. Last was stones. I
wrapped my hand with band aids and sports tape. I decided not to mess
with tacky, I was having a bad day, no reason to have a bad clean up. I
only got the 220 and 260. the 300 didn't budge. I don't know that I really
even tried. I took 3rd out of 3. qualified for nationals. I really wish I
hadn't of done the contest. I feel like I was being an ass the entire day
too. I hope no one thought I was being a poor sport, I was just so pissed at myself for failing that first lift.

Log Press-12" 250 x 0
Dead Lift- 535 x 3
Shoulder keg, 220 for reps- 1
Farmers Hold- 305 x 22 seconds
stones 220, 260, 300, 330, 360- got the first 2.

Shon


07/11/08

I'm back from my rest post contest. Should have stayed
only my second squat day since I had my squat meltdown in late april. wow...

Calves

415 x 12

Leg Curls

110 x 10

Squats

225 x 4
315 x 4
365 x 4
405 x 1 + 1

That took a bit of work on that last set. my first one probably wasn't 90 degrees, more like 110 or so. second was good. I hope my strength recovers, my ego can't handle another hit so soon Wink
All things considered, though it felt good squatting again. No inner thigh pain which sidelined me from the exercise. Next week I am going to hit it with the matrix using the 405 as my 1 sets, then go from there. Maybe jump a couple steps after that.

Shon




07/16/08

Bench day. No spotter today so another day off the matrix.

Flat Bench

225 x 4
275 x 10
225 x 7 this whole set was numb

rope tri extensions

80 x 6 phone rang
80 x 7 about a minute between.

triceps kickbacks

40s x 15

I have been off all supplements since early june, well unless you count monsters and those few days trying to get on pure creatine. man its so bitter!! I finally ordered a new Creatine/beta alanine/l histdine/ala supplement in pill form. I decided the powders are too horrible, yes I am talking about you NO Shotgun! I also ordered a new ZMA product, since I have always loved ZMA. will see if I can lift through this not quite plateau, since I have made some gains, but slow gains.

Shon



07/18/08

deadlift

315 x 8
405 x 5
485 x 3

was pressed for time, today

shon




07/21/08

bench day

I started back on the matrix sort of

bench press

225 x 8
275 x 5 I went 5 pounds heavier on both these first sets
300 x 3
345 x 1
345 x 1
345 x 1
275 x 5

tri extensions

100 x 13

tri kickbacks

40s x 15 ea

I am on my new supplements, alpha male vitamin plus zma and a beta alanine/ala/creatine pill. 4 days now, all seems good

Shon




07/23/08

My workout got interrupted by the dryer repair man, but i got a decent workout anyway

Calf raise

405 x 10
495 x 6

Leg curls

130 x 10

Squats

255 x 8
305 x 5
405 x 6

I was trying to do the matrix, but missed my 3 set and did 6 for my 1 set, when the repair man called. I think I am going to jump a bit from the 430-435 to the 450-455 workout next time.

Shon




07/25/08

Log day.

My legs were still sore, so I wasn't able to get the leg drive I was after.
I decided on stiff leg log presses and some lockouts, from the top of my
head to lockout.

Log Press

205 x 1 + 4 lockouts
225 x 2 + 2 lockouts
205 x 2 + 12 lockouts
155 x 10

log rows

155 x 10
205 x 10

Hammer curls DB

40s x 12

DB curls

30s x 4 + 2

My left bicep is still bothering me anytime I use it. am trying to do some
lighter weights to rehab it. The 40's seemed a little much, but there was
no real pain, so I went with it.

Shon




07/28/08

Bench press

225 x 8
275 x 5
315 x 2
315 x 1
280 x 2
225 x 10

Triceps pushdowns

100 x 13
70 x 12

triceps kick backs

40s x 15

Bench was horrible. I had nothing in my chest for some reason. maybe next week will see some progress.

Shon

Hey Shon!

Good to see you here.

Chris

07/30/08

Squat day

I lifted a little later today.

Calf raises

405 x 5
495 x 9
405 x 12

Leg curls

130 x 10

Squats

260 x 8
325 x 5
375 x 3
425 x 3
335 x 5

I recorded some of my squats, I am having some depth problems since I have been back. I was not getting nearly deep enough on the 325 set. 375 was better, maybe 95 - 100 degree. 425 was about the same. I am going to go deeper next workout, probably a bit lighter.

Shon

Thanks Chris! glad to be here at ILstrongman! I am also thinking about posting over at your and Beaver's site. but I may only do that if I get off Mustseestrongman. I am not sure I want to do that, they are some good guys there.

Shon

Good to have you here Shon.

Tony

Thanks Tony! Glad you got the forum up!

Shon

08/02/08

I tweaked something in my upper back 45 minutes before my workout so I scrapped my plan to do deadlift and log

Hammer curls
40's x 16 ea
40's x 12 ea

pinch grip with a 40lb hex weight
l: 12 sec
r: 12 sec
l: 15 sec
r: 15 sec

still going light on my biceps

08/04/08

I had a CPR and AED class so I missed my regular workout and regualer spotter.

Incline bench
225 x 7
225 x 5

decline bench
225 x 12

rope tri extensions
80 x 13 + 2

tri kickbacks
40s x 15 ea

I decided to do some incline for the first time in months. I had the inline set at a 110 degree angle so it might help with my log too.

Shon

Shon,

You have my sympathy with the biceps pain. My left biceps is finally starting to feel better. It was just the left biceps for me. The equipment I drive at work has the steering wheel on the left side and controls on the right. Driving 8 hours a day, five days a week for 12 years caught up with me. haha
I don't believe your pain is due to repetitive use as mine has been though.

After viewing your log you have a lot of chest/ shoulder volume but very little back volume. If there is a muscle imbalance in the shoulder there is a chance it would cause pain the biceps.

You've mentioned the Matrix in the title of your log and posted here a few times. I'm not too sure what the matrix program is. Is it similar to a periodization program that some powerlifters use?

Tony

Tony,
You are right on the back neglect! I do some rows and deadlifts and thats it. I think the Lat pull downs aggravated or caused my left bicep problem. I should maybe try the Row bar for pull downs.
The matrix is a program based on your one rep max. You go to the underlined 1rep max on the list below. Then you do the workout beneath it. first set is 8 reps, then 5, 3, 1, 1, 1 and 5 again. If you can get more than 1 on the last set of singles, do it. same with the last 5 set. Once you finish a workout and do everything, you may move to the next heavier one. if you miss any set, then keep that one until you complete it. Warm ups are recommended on your own, as are stretching and cool downs. Sorry for not explaining earlier, I was waiting for the that question "What is The Matrix?" heheh "You think thats air you're breathing. You think my being stronger or faster has anything to do with my muscles, in this place?" anyway...

220-225
8-150
5-170
3-180
1-210
1-210
1-210
5-175

230-235
8-160
5-180
3-190
1-215
1-215
1-215
5-185

240-245
8-165
5-190
3-200
1-225
1-225
1-225
5-195

250-255
8-170
5-195
3-210
1-235
1-235
1-235
5-200

260-265
8-175
5-205
3-215
1-245
1-245
1-245
5-205

270-275
8-180
5-210
3-220
1-255
1-255
1-255
5-210

280-285
8-185
5-215
3-225
1-260
1-260
1-260
5-215

290-295
8-190
5-220
3-230
1-270
1-270
1-270
5-220

300-305
8-200
5-230
3-240
1-280
1-280
1-280
5-225

310-315
8-200
5-235
3-250
1-290
1-290
1-290
5-230

320-325
8-210
5-245
3-265
1-295
1-295
1-295
5-230

330-335
8-210
5-250
3-270
1-300
1-300
1-300
5-250

340-345
8-215
5-255
3-275
1-310
1-310
1-310
5-255

350-355
8-215
5-260
3-280
1-320
1-320
1-320
5-260

360-365
8-220
5-265
3-285
1-330
1-330
1-300
5-270

370-375
8-220
5-270
3-300
1-345
1-345
1-345
5-275

380-385
8-225
5-275
3-315
1-360
1-360
1-360
5-275

390-395
8-225
5-280
3-320
1-365
1-365
1-365
5-280

400-405
8-230
5-285
3-325
1-370
1-370
1-370
5-280

410-415
8-230
5-290
3-330
1-375
1-375
1-375
5-300

420-425
8-235
5-295
3-340
1-385
1-385
1-385
5-310

430-435
8-255
5-305
3-350
1-400
1-400
1-400
5-320

440-445
8-260
5-315
3-360
1-415
1-415
1-415
5-325

450-455
8-260
5-325
3-375
1-425
1-425
1-425
5-335

460-465
8-265
5-335
3-390
1-435
1-435
1-435
5-350

470-475
8-270
5-345
3-405
1-445
1-445
1-445
5-355

480-485
8-275
5-355
3-420
1-455
1-455
1-455
5-360

490-495
8-275
5-365
3-435
1-465
1-465
1-465
5-370

500-505
8-280
5-375
3-445
1-470
1-470
1-470
5-375

510-515
8-280
5-380
3-455
1-480
1-480
1-480
5-380

520-525
8-295
5-385
3-465
1-490
1-490
1-490
5-385

530-535
8-300
5-390
3-470
1-500
1-500
1-500
5-390

540-545
8-310
5-400
3-475
1-510
1-510
1-510
5-400

550-555
8-315
5-405
3-485
1-520
1-520
1-520
5-405

560-565
8-320
5-410
3-490
1-525
1-525
1-525
5-410

570-575
8-325
5-415
3-495
1-530
1-530
1-530

580-585
8-330
5-420
3-500
1-540
1-540
1-540
5-425

590-595
8-340
5-430
3-510
1-555
1-555
1-555
5-430

600-605
8-345
5-435
3-515
1-565
1-565
1-565
5-435

610-615
8-350
5-440
3-520
1-575
1-575
1-575
5-440

620-625
8-355
5-445
3-525
1-585
1-585
1-585
5-445

630-635
8-360
5-450
3-530
1-595
1-595
1-595
5-450

640-645
8-365
5-455
3-535
1-600
1-600
1-600
5-460

650-655
8-370
5-460
3-540
1-610
1-610
1-610
5-470

660-665
8-385
5-480
3-550
1-625
1-625
1-625
5-480

670-675
8-390
5-490
3-555
1-635
1-635
1-635
5-490

680-685
8-395
5-500
3-560
1-645
1-645
1-645
5-500

700-705(690-695 got skipped somehow)
8-400
5-505
3-565
1-665
1-665
1-665
5-505

710-715
8-405
5-510
3-570
1-675
1-675
1-675
5-510

720-725
8-410
5-515
3-580
1-685
1-685
1-685
5-515

730-735
8-420
5-520
3-585
1-700
1-700
1-700
5-525

If you have a greater 1 rep max, and want the next scale... screw that, post your workout for me! heh heh actually thats it, as high as it goes. honestly just add 5lbs to the 8 and 5 sets, 5, 10, 15 to the 3 and 1 sets. so the next would be 425, 525, 590, 705, 705, 705, okay
um looks something like this

8 +5
5 +5 or +10 on the 8th increase
3 +5 next, +10 after, +15 3rd increase, then +5, This is a repeating theme here on the program go up 30lbs every three workouts, I hope I am explaining this right.
1 +5 next, +10 after, +15 3rd increase, then +5,
1 +5 next, +10 after, +15 3rd increase, then +5,
1 +5 next, +10 after, +15 3rd increase, then +5,
5 +5 or 10

but um honestly if you are in this range, you already have a few great programs.

Shon

Thanks for the write up Shon. I went ahead and put your post on the training/ conditioning section. It's too good not to.

Thanks,
Tony

Tony,

Wow! Thanks. I got it out of the magazine, I had to look it up in my boxes of crap to find it. Muscle Mag printed the original. Anthony Clark is the author! Mr Clark Died in May of 2005 of a heart attack. I feel I should give the man his due! If you wouldn't mind adding his name, I would appreciate it.

08/06/08

Deadlift

315 x 8
405 x 5
480 x 3 (it was supposed to be 485, but I never added the 5 to the left side, doh)
520 x couldn't lock it out, got it to my knees. DIZZY after.
520 x no attempt
520 x no attempt
405 x 7

I think this was one too heavy or maybe two. I am going to drop one on the matrix. It felt good until the 1 sets.
I am having trouble with my left hand, for some reason my palm is always sore, like where the bar on the bench rests, on the log and where my straps wrap on the dead. I may have to try gloves for a few workouts to get rid of it. it just started in July, not sure why. I haven't used gloves in three or more years.

Shon

Shon,

Good workout. I've seen your 535 for 3 and know the 520 for singles is doable. You'll nail it next time.
You may have bruised the palm. It'll just take some time. Give the gloves a shot, it may help.

Yony

08/09/08

Did a new type of work out for me. A buddy needed help putting the 80lb shingles bundles on the roof. Not that much fun. give me squats anyday! Anyway I got a good quad and calf workout.

08/11/08

Log Press

205 x 1
225 x 3 got first 2, missed 3rd, got 4th. I think it was a focus thing.
225 x 1 plus 7 lockouts

row handle lat pulldowns

180 x 10

log rows

205 x 4 my left bicep started feeling it so i stopped

Shon