The weak get stronger

[Matt Makousky]

Thought I would start posting some of my training here.

11-01-05

24kg KB 1 handed swing alt R&L
x5, x5, x5

24kg snatchesx5 R&L


36kg 2 handed swingx10, x10

Tire flip 800lbs x4, x4, x4, x3 with 60 seconds in between

M2


11-15-05

C&PP 24kg KB both handsx10
Front squats with 2 24kg KBx10
24kg KB snatch Rx7 Lx7
40kg C&P Rxfailure, Lxfailure
32kg C&P Rx1, Lx1
Pistol w/24kg KB Right legxfailure, Left legxfailure

M2


11-19-05

Did a Kettle bell seminar hosted by Steve Kotter from 11a-4p
Learned a lot of new stuff, and man am I fried. Every muscle in my
body is still on fire


M2


11-29-05

2 handed KB swing w/40kgx20

Alt cleans with 24kg KBx20

Pistol w/24kgXfail R&L leg


M2



12-11-05

I am at 200lbs now and don't feel I have lost much strength

18" DL 225x1, 315x1, 405x1


12-12-05 AM

2 Handed KB swings-53lbsx10

Bench 95x6, 95x8

DB strict curls alt, R&Lx10, R&Lx10

18" DL 225x5

OHP from collar bone 95x5, 95x4

M2

12-12-05 PM

53 KB C&PP R&Lx5

70 KB C&PP R&Lx2

88 KB C&PP Rx1

M2


12-14-05

DB curls 30lbsx10 R&L, 30lbsx10 R&L

KB cleans alt R&L w/53lbs x10, x10

Double clean with pair of 53lbs KB, while in clean position walk forward 1 step, back 1 back to center then right and left 1 step each side always coming back to the middlex4x4

M2


12-15-05

18" DL

135x6, 225x5, 315x1

EZ bar curls

50x10, 50x10

12.9% Body Fat
25.0 BMI


M2

[patrick w.]

is pretty much all your training done with Kettle bells?

[Matt Makousky]

I do a lot of KB training it is good for core strength and cardio, it has worked
good for me so far, I will see what kind of effects it has on my strongman when I do my first contest in the middle of January.



M2

[Matt Makousky]

12-17-05

18" DL

135x6, 225x4, 315x1, 365x1, 415x1

Some KB stuff

Flat bench

95x6, 95x6, 135x6

OHP from chest

95x8, 95x8, 95x8



M2

[Chris Canada]

Hey Matt

Looking good there. I am glad I will see you in Jan. at the comp.. You guys should come up to J's some time. If you do wear a shit load of cloths it is cold in there. Well keep up the good work. Are you really going to do Wayne's comp.? :YR:

[patrick w.]

Matt, do you ever get to train your events? Or do you just do gym lifting? Good luck at you next contest.

[Matt Makousky]

Thanks Chris, I want to get up there just been real busy and now I work every Saturday grrrrrrrrrrrrrr.

Patrick I do get to train events sometimes, but usually in the winter I do a lot more gym lifts.



M2

[Matt Makousky]

12-21-05

Double Kb swing

53lbsx10

DB strict curls

30x10, 30x10

OHP from chest strict press

95x6, 95x6

Double KB cleans

53lbsx5, x6

Body Fat 11.9% BMI 24.3
using OMRON body fat analyzer


M2

[Matt Makousky]

12-25-05 203lbs

18" DL

135x8, 225x6, 275x4

KB work

KB rows w/pair of 53x10, x10

KB core ab work

Cleans with regular bar

135x3

M2

[Matt Makousky]

12-26-05

KB C&PP w53lbs
Rx5, Lx5

KB C&PP w70lbs
Rx3, Lx3

KB C&PP w88lbs
Rx3, Lx3

KB C&PP w106lbs
Rx1, Lxfailure

M2

[Matt Makousky]

12-27-05 AM 205lbs 11.8BF 24.3 BMI

OHP from chest

95x6, 115x1, 95x6

KB front squats w/2 53x10

DB curls

30lbsx10 R&L, 30lbsx10 R&L

KB rows 53lbs each handx5

I am feeling stronger every workout, also weights are getting easier may have to move up in weight a little, even thought I weight less.

M2

[Matt Makousky]

12-29-05

DL from floor

135x8, 225x6, 275x4

EZ curl

50x10, 50x10, 50x10

KB rows 53lbs/hand

x10,x10


M2

[Matt Makousky]

1-1-06

Double 53lbs KB Clean, squat and pressx5

70lbs KB C&PP R&L
88lbs KB C&PP R&L
106lbs KB C&PP R&L (left is a record woo-hoo)

15" Axle DL DO

215x5, 305x5, 355x0, 355x1 Alt grip


M2

[Matt Makousky]

1-6-06

18" DL

135x6, 225x6, 315x5, 405x1

OHP from chest

95x6, 115x6, 115x5

KB front squats w/2-53Lbs
x10

DB curls

30x10, 30x10

KB cross with 2-53lbs x5

M2

[Matt Makousky]

1-8-06 St. Cloud Training

Viking press

140x8, 230x6, 280xfailure, 280xfailure

Military press with 12" log (140lbs)

140x3 w/help

Farmers

220x160 feet w/1 drop

Atlas stones to 48"

185x1, 240x1, 240x1
Series- 240, 295, failed at 340

Some chain dragging, front squats w/145, 35lbs plate pinching passing around back.

M2

[Matt Makousky]

1-11-06

Strict overhead press from chest

95x8, 95x8, 115x3

DB curls

30x10, 30x10, 30x10 R&L

Cross walk with 2 53lbs KB in clean position

x5 each way

M2

[Nicolette L.]

1-1-06

106lbs KB C&PP R&L (left is a record woo-hoo)
M2

Congrats! Love when you beat those PR's.
Looks like you are comming along really well. Keep it up.

[Chris Canada]

matt we are training on sat. Jason has something to do on sunday I think but ask him to make sure.

[Matt Makousky]

Thanks Nicolette. I have been trying to improve my overhead because it straight sucks. Also working through a rotator-cuff injury, so I am happy so far with my improvements. Next goal 200 with a log and axle overhead.

Chris I emailed him to find that out thanks. I work on Saturdays
so will not be able to do this one. See you at the contest
Hopefully my back will recover before then. My middle back is a little
sore from the 340 stone

M2

[Matt Makousky]

1-13-06

KB 53lbs strict press

R&Lx5

Double KB w/53 C&PP
x5

KB 70lbs C&PP

R&Lx3

KB 88lbs R hand 70lbs L hand

C&PPxfailure

88 and 70 KB clean and walk in plus patterx5

2 53lbs KB C&P keeping overhead locked out walking 6ft turningx4

Crazy 8's with 53KB wide stance rowing over legs

Euro handle DL
200lbs R&Lx1
300lbs R&Lx1
345lbs R&Lx1
390lbs Rx1
410lbs Rx1
420lbs x failure-R

M2

[Matt Makousky]

1-21-06 at Minnesota contest

Farmers walk-240/hand 25 meters

Max stone load 48"

235, 285, 310 all 3 attempts good.

Had to withdraw due to back injury, will resume training hopefully in a month
when all is healed.



M2

[Wayne Meyer]

Hey Matt,
Sorry to hear your back is bothering you. Hope you heal quickly.

- Wayne

[Matt Makousky]

2-10-06

Did some light workout stuff just to see how the back could handle it.

Strict OHP from chest sitting down

95x6

Bench

95x6

Squats

95x6, 145x4

Some KB swings and cleans.

Back feels pretty good the next day, will do more training Sunday


M2

[Matt Makousky]

2-13-06

Squats

95x6, 135x4, 185x2, 225x1

Ez curl bar

50x8, 70x6

DL lockouts above knee

DO 225x3, 315x2, Alt 405x1




M2

[Matt Makousky]

2-15-06

Squats

135x6, 185x4, 225x1

18" DL

225x6, 315x1, 405xfailure did not want to push my back

EZ curl

50x10, 70x6


M2

[Matt Makousky]

2-18-06

EZ curls

70x6, 70x6, 70x6

DL DO from ground

135x6, 185x6, 225x4, 315x1, 315x1

L-flys

R&Lx10 2 sets

M2

[Matt Makousky]

2-22-06

Squats

135x8, 185x6, 225x2, 275x1(PR)

EZ curls

50x8, 80x8

Flat Bench

135x4, 135x4

M2

[Matt Makousky]

2-23-06

18" DL

135x6, 225x2, 315x1, 315xfailure

Must have been tired this morning


M2

[Matt Makousky]

2-26-06

Squat machine

180x6

Feet back

180x5, 180x5

Feet forward

180x5

Farmers pickups

160x5, 160x5, 220x2, 240x1(close to PR of 250 over a year ago)

45lbs Blob R-about 4" (watch out 50 I am gonna get you again)


M2

[Matt Makousky]

2-27-06


Shrug bar DL lockouts from about 25"

350x6, 420x2, 550,1, 750x1, 820x1

Squat machine 180x6

A little KB stuff, finally did a pistol (but with no weight in hand)


M2

[Kevin Majoros]

Holy crap, heavy lockouts man nice.

[Matt Makousky]

3-1-06

Squats

135x10, 185x8, 225x6

Reverse curls

50x8, 50x8, 50x8

L-flys

R&L 3 sets of 10

Blobs

30 R&L, 35 R&L, 40 R&L, 40 R&L, 40 R&L


M2

[Matt Makousky]

3-2-06

DL

135x8, 185x6, 225x2, 275x1

Shrugs

225x10, 225x10

Curls

50x8, 50x8

M2

[Nicolette L.]

Looking good. How did your DL's feal? Your lockouts are awesome man. Sick numbers!

[Matt Makousky]

I really struggle with DL, my max from the ground is 405 alt grip, my max from 15" is 455. I figure now I am just going to keep going semi light and work my way up to try and reduce the number of times I hurt my lower back each year lol. Other than that they feel good, even though I can't and probably never will have correct form on them.

I love doing shrug bar lockouts from about 25" I am going to work up to 1000lbs, a guy I trian with, had I think about a 930 lockout.


M2

[Matt Makousky]

3-3-06

Squats

135x10, 185x4, 225x1, 275xfailure

Think I am trying to go to quick on these, 275 last week felt great and pretty easy. I will give myself a break and try again next week


M2

[Matt Makousky]

3-5-06

Squat Machine

90x5 feet forward shodlcers back x 5
90x5 feet rear shoulders front x 5


25" Shrug bar deadlifts

370x8, 570x1, 750x1, 820x1, 840x1(PR)



M2

[Paul Neuhaus]

Nice lift! I'm assuming that shrug bar is the same as a trap bar..?? Good way to get your body to adapt to all that pressure.

I remember my first event training day, last April, I picked up the 560# frame for the first time. I had only been squatting and deadlifting for a month, so my body couldn't handle the pressure. Needless to say, I couldn't take a single step with it, and I saw a LOT of stars!

Doing heavy trap bar partials was part of my routine to get used to the pressure on my body.

[Matt Makousky]

Nice lift! I'm assuming that shrug bar is the same as a trap bar..??


Yes it is, I have been doing them off and on for about 2 years. When I had to pick up the 650# frame at Strongest Man on Grand last year, I could not do it without lifting one side first. I am very conscious about my back and want to try and stay injury free for more than 2 months :BB:

M2

[Matt Makousky]

3-08-06

Tonights workout was so-so, I think I have a bad case of spring fever.

I need to get outside and train

Squats

135x10, 185x3, 225x1

Shrugs

225x10

DL

225x3, 315x1, 315x1

M2

[Matt Makousky]

3-12-06

Did some squats today, felt a little hard to do but afterwards felt better

135x8, 185x5, 225x1, 245x1



M2

[patrick w.]

do you have an imediate goal for your squats? they are starting to get up there. :BP:

[Matt Makousky]

do you have an imediate goal for your squats? they are starting to get up there. :BP:


Not really at this point I am just doing them to try and change up from the norm of what Iw as doing. As soon as it gets warm enough outside I will start training more events outdoors, and just keep squats as maint. for me.



M2

[Matt Makousky]

3-12-06

Squats

135x10, 185x5, 225x1, 245x1


M2

[Matt Makousky]

3-15-06

Squats

135x5, 185x5, 225x5

L-flys

3 sets of 10 R&L

Blob pickups R&L 40x3
Both hands same timex1

Curls

50x10, 50x10, 50x10

I really enjoy days that I feel like I could lift twice as much as I did
but being to eagar will get me ijured again.

M2

[Matt Makousky]

3-17-06 Happy M-F'in St Patty's Day


Squats

135x5, 185x5, 235x5 :KD:

2 handed KB swings 24kg x20

40lbs blobs R&L x3 going for the 50 again, has been almost 2 years since I last picked it up

M2

[Matt Makousky]

3-19-06

Squats

135x5, 185x5, 225x5

KB swings

2 handedx53x10

2 handedx106x15

700lbs tire flip

2 sets of 3, 1 set of 6, 1 set of 3

broke the 45lb blob off the ground w/right hand


M2

[Matt Makousky]

3-22-06

Squats

135x5, 185x5, 235x5

L-flys

3 sets of 10 R&L

40lbs blob work R&L

Knee high deadlift

225x5, 315x1

M2

[Matt Makousky]

3-26-06 St. Cloud Training (Last time before building is destroyed)

Farmers 130x40ft, 220x40ft, 270x5ft

Viking press 130x1 (Right shoulder still tender and sore, probably should not do any overhead movements but I am stupid)

Speed squats 135x8, 135x8, 135x8

Lifted 45lbs Blob right hand 4 times

50lbs blob got about 6 inches off ground and did negagtive and held for 5 seconds 3 different times.


M2

[Paul Neuhaus]

Matt,
I assume you're OK with the FW weight change at the Fox Cities contest......??

[Matt Makousky]

Sure that is fine with me. What implement are you using for the farmers? How high of a pick up will it be. The most I have done on standard farmers is 240, the 270 I got at Jason's was a higher pickup probably 16-18 inches. I am not sure I will be able to even attempt the log, cause of my shoulder but Iwill see the day of the contest. Currently I am not training any overhead cause it hurts lol


M2

[Nicolette L.]

Matt~ What are you doing for your shoulder?

[Matt Makousky]

Well right now a bunch of stretches, not using it as much as possible to rest it, that is about it. I went to the doc last year when it started (it has been at least a year) and was told a torn rotator cuff. Of course I still used it and pushed myself, now I think it is almost beyond fixing lol. I did get a (can't think of the name) shot in my shoulder to help, but it did not work.


M2

[Nicolette L.]

cortozone or something I use to get those as well.

[Matt Makousky]

yes it was cortozone.


M2

[Paul Neuhaus]

Sure that is fine with me. What implement are you using for the farmers? How high of a pick up will it be. The most I have done on standard farmers is 240, the 270 I got at Jason's was a higher pickup probably 16-18 inches. I am not sure I will be able to even attempt the log, cause of my shoulder but Iwill see the day of the contest. Currently I am not training any overhead cause it hurts lol


M2
The FW handles are just below my knees, and I'm 5'9".

That's too bad about your shoulder. Lately, I've been able to press if I rub Capzaisin HP all over my shoulder. As soon I start sweating, it gets so hot that I can't even feel the pain.

[Matt Makousky]

Yea I use Equi-Block DT which I think is the same thing, what I use is made for horses, but it does not seem to work on my shoulder.


M2

[Matt Makousky]

3-29-06

Squats

135x5, 185x5, 235x5, 255x1(easy)

Some very light bench, shoulder accepted it very well


M2

[Matt Makousky]

4-02-06

Squats

135x5, 185x5, 225x5, 245x3

Row Machine

140x5, 190x5, 210x5, 240x5, 290x1

Blob work

40xR&L multiple times, 45xR
50xnegative right handx20 times


M2

[Matt Makousky]

04-05-06

DL DO

135x6, 225x5, 275x2, 325x1, 365x1 (PR DO)

800lbs Tire flip

2 sets of 3, man do I suck at this tire


M2

[Matt Makousky]

4-9-06

St Cloud Training

Farmers walk

150x100 ft, 200x100ft

Axle C&PP

103x2, 173x1, 240xfailure, 290x5 deadlift

166lbs keg carryx50ftx2


M2

[Matt Makousky]

4-12-06

Squat

135x5, 185x5, 235x2


M2

[Matt Makousky]

4-26-06

Squat

135x5, 185x5

DL DO

225x5, 275x3, 325x1

13 LOG

140x1, 140x1

M2

[Matt Makousky]

5-6-06

Morning

Squats

135x5, 185x5

Afternoon

Shrug bar deadlifts- 25"

300x2, 500x2, 590x1, 680x1

Row machine

190x5, 190x5

Lots of yardwork, 5-3-06, 5-5-06, 5-6-06


M2

[Melissa Mesich]

Matt,

Glad to see you had time to get some training in. Looks good!!! Yeah, I should start counting my yard-work in as part of my work-outs. Look on the bright side, at least we get some rays while we do it. -Mel:)

[Matt Makousky]

That is very true some of us white people (me) need as much sun as we can get. I also work part time for a gardening center which is good cardio work and heavy lifting for 9 hours, so I think that counts for a little lol.


M2

[Matt Makousky]

5-17-06

Squats

135x5, 185x5

DB curls

R&L 30x5, 30x5

EZ curl bar

55x8

DL

225x5, 315x1, 365xfailure Tha's what I get for not training in almost 2 weeks

Blob Rx40x2 Lx40x2
Blob Rx40 3 fingers and thumbx3


M2

[Melissa Mesich]

Matt,

I'm glad to see you hit the gym again. Looking good!!!

[Matt Makousky]

Being kind of a wuss lately, but when you have no one to train with close by, the motivation kinda sinks :mag:

Squats

135x8, 185x5

Front squats with 2-24kg KB

1 set of 8

Curls

50x10

40lbs blob pickups Rx2 Lx2 R, 3fingers and thumbx1

KB swings R&L w/24kgx9

Shrugs

135x10

Situps with 30lb blob behind head

3 sets of 8

L-flys 5lbs

3 sets of 12

My cardio sucks maybe that should tell me about something but oh well you can't give up everything lol


M2

[Melissa Mesich]

I'll be there to push you this weekend. Ha!!!

[SqeezeMasterFlash]

Being kind of a wuss lately, but when you have no one to train with close by, the motivation kinda sinks

Aren't you still training with BC?

[Matt Makousky]

Thanks Mel


No Jeff not really anymore, BC is done doing strongman, so I don't get over there to train that much anymore, I am going to try and workout with Dave O
and Adamski when I can get up there. I am working 7 days a week now


M2

[Matt Makousky]

Back is almost 100%, tried a few light things a few minutes ago, felt good.
Will get back full strength next week, training with Chris Canada.



M2

[Melissa Mesich]

Matt,

That's cool. I was impressed with Chris at the contest. So, did you end up going to the doc. or just wing it like me????

[Matt Makousky]

I always just wing it now, I know my back very well with all the problems I have had with it, 2 weeks just like I said and I am back lol.
Chris is a very strong person with a good drive. He lives about a mile from me now so it will be good to train with him on a regular basis



M2

[Matt Makousky]

6-14-06

Played 1 1/2 hours of one on one basketball for cardio
going to try and make this a regular once a week thing.



M2

[Matt Makousky]

6-19-06

3 1/2 hours of Basketball, split in 2 times, once in the afternoon adn once a fwe hours later.



M2

[Matt Makousky]

7-8-06


After a relaxing week at my cabin and about 1 month off of trianing, so I could heal my back, shoulder and knee, I am going to give it another attempt

Squats

135x8, 135x8, 185x5

EZ curls

55x8, 55x8


M2

[Matt Makousky]

7-17-06


Squats 135x5, 185x3

EZ curl

65x8, 65x8, 65x8

DL

185x5


Tons of stretching, trying to unwind my hammies, they seem to be tighter than tight all the time, which is why my back is always getting f'ud up.


Day 1 of no smoking, see if I can keep it up this time :LOL:


M2

[Patrick McGuffin]

Day 1 of no smoking, see if I can keep it up this time :LOL:


M2


Good luck man.

[Matt Makousky]

Thanks, if I do, this will be the 3rd attempt lol



M2

[Matt Makousky]

7-21-06

2 hours of cardio (basketball)

Seated rows

70x10, 140x10

2 1/2 smooth steel bar hold for time

1 minute

Bench with log style bar

50x10, 50x10

M2

[Matt Makousky]

7-25-06



Flat bench trying to build back up shoulder

95x5, 95x5

EZ curl

50x10, 50x10

10 minutes of KB cardio with a pair of 53kg


M2

[Matt Makousky]

7-27-06

Flat bench

95x5, 95x5, 95x5

EZ curl bar

60x10, 60x10, 60x10

KB circuit training 15 min of cardio and misc


M2

[Matt Makousky]

I am starting to get back into things, shoulder is better, will start going heavier and start doing impliment training, hopefully with Canada

7-30-06

Flat Bench

95x6, 95x6, 135x5

EZ curl

50x10, 50x10, 60x10

24kg KB 1 arm swings

Rx5, Lx5

40kg KB 1 arm swings

Rx5, Lx5

M2

[Matt Makousky]

Getting into some fall time cardio.

2 hours of softball practice.


M2

[Matt Makousky]

8-7-06

2 hours of straight full on basketball



M2

[Matt Makousky]

8-8-06

Suats

135x5, 135x5, 135x5

EZ curls

60x10, 60x10, 60x10

Shrugs

135x10, 135x10, 135x10

L-flys 5lbs

Rx12x3 Lx12x3


M2

[Matt Makousky]

8-11-06

Squats

135x10, 185x5, 185x5

DB presses

30 R&L x 5x3

Blob work

L-flys

R&L 5lbsx12x3


M2

[Matt Makousky]

8-13-06

Seat Rows

70x10, 120x10, 190x8, 190x5

2 1/2" Smooth seel bar high pulls

x10, x10, x10

KB work, overhead and front squats 10 minutes


M2

[Matt Makousky]

8-15-06

15" DL

185x8, 225x6, 275x4, 275x4

DB curls 30lbs/hand

Rx8, Rx8, Rx8, Lx8, Lx8, Lx8

Blob work


M2

[Matt Brouse]

Day 1 of no smoking, see if I can keep it up this time :LOL:
Definetely keep that one going! Hours of basketball...oh man, I'm tired just reading it. Hopefully I might be able to join you and Canada one time when I'm back from the schooly.

Keep up the good work.

[Matt Makousky]

We will see what happens.

I will be joing a basketball league this winter so I will be playing a few times a week, and with my fall softball league, that will be good cardio. I also plan on joining a spring and summer softball league.

I have to call Canada, I live a few miles away but have been so busy I have not been able to free up some time to go train with him


M2

[Matt Makousky]

8-16-06

2 hours of softball pratice, my cardio is getting better every day


M2

[Matt Makousky]

8-23-06

Back into the groove FSU time

Bench using a log simulator bar

100x5, 100x5, 100x5

Rows

140x10, 140x10, 140x10

Squat machine

200x5

Farmers

170x5 pickups then into a 31.25 sec hold

170x5 pickups then into a 43.4 sec hold

2 1/2 smooth bar high pull tosses

x10


M2

[Matt Makousky]

8-21-06

2 1/2 hours of basketball

8-23-06

Cardio-s hours of softball

8-24-06

DL

135x10, 225x3, 285x3

M2

[Matt Makousky]

8-27-06

Rows

140x10x10x10

Farmers DL

170x5x 36.54 sec hold
220x2x 31.44 sec hold

Parallel grip bench

100x10, 150x1, 100x5

Squat machine

200x5

2 1/2" smooth bar high pulls, the bar is 110lbs empty :F:

x10, x10


After every Sunday workout I go eat a 1lbs burger with 1/2lbs of fries


M2

[Matt Makousky]

8-30-06

First day of fall softabll league 5 weeks of double headers

Lost both games 8-5, 23-0

Got great cardio for almost 2 hours


M2

[Matt Makousky]

8-31-06

Parrallel Bench

100x8, 100x10, 100x8

Squat machine

200x6, 200x6, 200x6

Rows

140x12, 160x10, 140x12

Heavy bag

20 kicks and punches R&L

BC Abdominzationalizer (sit-ups)

x25, x25, x25


M2

[Matt Makousky]

9-3-06

Log Bench

100x10, 150x5, 150x4 missed 5th rep

Rows

140x10, 160x10

KB push press 53lbs

x10 R&L, 53x3 both hands

Heavy bag kicks

R&L x20


M2

[Matt Makousky]

Double header softball games last night.

We went 1-1, 2 hours of solid cardio



M2

[Matt Makousky]

9-8-06

Deadlifts

135x10, 225x5, 315x2, 365xfailure

DB curls

30x5 R&L
30x5 R&L
30x5 R&L



M2

[Matt Makousky]

9-10-06

Log bench

100x10, 100x10, 105x10

Rows

140x10, 160x10, 160z10

Heavy bag

1 minute, kicks and punches
1 minute, kicks and punches

Farmers

170x5, hold for 44.67 seconds


M2

[Matt Makousky]

9-12-06

Log bench

105x10, 105x10, 105x10

18" Shrug bar DL

280x3, 370x3, 460x3

Rows

140x10, 160x10, 160x10

KB PP

53lbsx5 R&L
53lbsx5 R&L
53lbsx5 R&L


M2

[Matt Makousky]

9-13-06

Softball games double header again 2 hours total of cardio

we split the games again

we are 2-6 2 weeks left (4 games)


Injured my right hammy, I am good to recover quick on this though


M2

[Matt Makousky]

9-14-06

Faux log bench

110x10, 110x10, 110x10

Rows

160x10, 160x10, 160x10, 190x10

53 KB PP

R&L x 5 x 3

Wheel lunges for abs

1/2 extension x5x3


M2

[Matt Makousky]

9-15-06

DL

225x10, 225x10, 225x10

53lb KB PP

R&Lx5, R&Lx5


M2

[Matt Makousky]

9-18-06

Row

170x10, 200x10, 200x10

Faux Log Bench

110x10, 110x10, 110x10

KB PP 53lbs

R&L x 5, x5, x5

KB 2 hand swing 70lbs

x10, x10, x10

Sissy Ab Wheel

x6, x5, x4 3/4 down

M2

[Matt Makousky]

DL

225x8, 225x8, 225x8

12" Log

140x5, 140x5, 140x5

M2

[Matt Makousky]

9-20-06

Squats

135x8, 185x8, 185x8

3 hours of softball, excellant cardio and leg


M2

[Matt Makousky]

10-5-06

Squats

135x8, 185x8

12" Log 140lbs

x5, x5

M2

[Matt Makousky]

10-9-06

Rows

160x10, 190x10, 190x10

Faux log bench

110x10, 110x10, 110x10

12" Log

140x5, 140x5, 190xfailure, 90x10, 90x10, 90x4(failure)

M2

[Matt Makousky]

10-13-06

Squat

185x5, 185x5, 185x5

12" Log

140x5, 140x5, 160x4


M2

[Matt Makousky]

10-15-06

Faux log bench

110x10, 110x10, 110x10

Rows

190x10, 190x10, 190x10

KB C&PP

54x5 R&L
70x5 R&L
88x5 R&L


M2

[Matt Makousky]

10-18-06

Rows

190x10, 190x10, 190x10

Faux Log Bench

110x10, 110x10, 110x10

M2

[Matt Makousky]

10-31-06

Rows

190x10, 190x10, 190x10

Faux log bench

110x10, 110x10, 110x10

M2

[Matt Makousky]

Been taking a little break but now back into the swing

I have been doing 3 sets of 10 on Squats

135x10, 185x10, 200x10

DL

135x10, 185x10, 235x10

OH PP with KB

53x6, 70x6, 88x6

Seated Rows

140x10, 190x10, 200x10

Faux log bench

100x10, 110x10, 120x10


M2

[Matt Makousky]

10-15-06

Faux log bench

110x10, 110x10, 110x10

Rows

190x10, 190x10, 190x10

KB C&PP

53x5, 70x5, 88x5


11-29-06

Rows 140x10, 190x10, 220x10

Faux bench

100x10, 1110x10, 140x10


11-30-06

Squats

135x10, 185x10, 205x10

OHP with KB

53x5 R&L
88x6 R&L


M2

[Matt Makousky]

Since last post in Nov I have been doing 3 days a week

Squats, faux log bench, seated rows, farmers pickups

1-1-07

Rows

140x10, 190x10, 230x10

Faux log bench

100x10, 120x10, 130x10

1-4-07

Rows

190x10, 190x10

Faux log

120x10, 120x10 (slow)

Farmers pickups 170x1


1-5-07

Rows

190x10, 190x10

Faux log

120x10, 120x10


1-6-07

Squat

135x10, 185x9

Bench press

135x7

Shrugs

225x10, 225x10

13" Log

140x5, 160x2, 180x1, 200xfailure

21" DL lockout

225x1, 315x10, 425x1


1-11-07

Rows

190x10, 210x10

Faux log

100x10, 120x10, 130x10

1-16-07

Squats 135x5, 185x5, 225x5

1-20-07

18" DL

225x5, 275x3, 315x1, 365x failure

KB PP

24kg R&Lx5, 40kg R&Lx5

1-21-07

Rows

140x10, 190x10, 225x10

Faux log bench

100x10, 120x10, 140x10


1-22-07

Squats

135x5, 185x5, 230x5

1-26-07

Rows

140x10, 190x10, 240x10

faux log

100x10, 120x10, 140x10

[Matt Makousky]

1-27-07 Training with Chris Canada

Viking press

140x10, 190x10, 230x10, 280x2, 290x1, 300x1

1-29-07

Squats 135x5, 185x5, 235x5

2-3-07 Los Campeones (spelling)

Farmers

250x40 feet 6.9 seconds

Log 92x5, 92x5, 182x2, 202xfailure

Farmers 230x80 feet with turn 18.03 seconds

Trap bar DL 455xfailure


2-8-07

Squats 135x5, 185x5, 245x5

KB PP

24kg R&Lx5
40kg R&Lx5


2-11-07

Rows

140x10, 190x10, 240x10

Faux log

100x10, 120x10, 145x10

Farmers pickups

170x1 hold and walk in place
220x1 " " " " "

meal afterwards 1bs hamburger, 3/4 lbs fries

pretty normal after a workout


M2

[Matt Makousky]

2-12-07

800lbs tire flip

4 sets of 4

M2

[Matt Makousky]

2-14-07

Squats

135x5, 185x5, 250x5

KB OH PP

54lbsx5 R&L
88lbsx5 R&L

M2

[Matt Makousky]

2-17-07

18" DL

225x5, 275x5, 315x2, 365x1

800lbs tire

3 sets of 4 flips

M2

[Matt Makousky]

2-20-07

Squat

135x5, 185x2, 235x1, 285x1 (PR) 285x1 (PR)

Faux log bench

100x10, 120x10, 150x10

Seated rows

140x10, 190x10, 240x10

Farmers pickups

170x4x 30sec hold
250x1x 10sec hold

M2

[Matt Brouse]

You still working on picking up that big DB big guy?

[Matt Makousky]

Which one, I have 2 big DB's One Inch replica and one 140lbs thic handled cement one. Not really working on either, but as soon as it gets nice out I am sure I will


M2

[Matt Makousky]

2-22-07

KB 1 handed swings

54lbsx20 R&L

2-23-07

1 handed KB swings

54lbsX20 R&L

2 handed swings

70lbsX20

KB OHPP

54x5 R&L
88x5 R&L

M2

[Matt Makousky]

2-26-07

Seated rows

140x10, 190x10, 250x10

Faux log bench

100x10, 120x10, 155x10, 185x3, 200x1

Squats

135x10, 185x10, 250x10

M2

[Matt Makousky]

2-27-07

KB 2 handed swings

53lbsx50


2-28-07

KB 2 handed swings

53lbsx50

Working my way up to 100 swings with the 53lber then on to the 70, 88
finishing with the 106lber. Very good cardio, I have noticed a HUGE improvement on my cardio in the last 2 weeks of doing these.


M2

[Matt Makousky]

3-1-07

Tons of cardio with the shoveling

KB swings 2 handed

70x30

KB OH PP

53x10 R&L
88x5 R&L

M2

[Matt Makousky]

3-5-07

Log bench

100x10, 130x10, 155x10, 200x1, 215xfailure

Seated rows

150x10, 190x10

Squats

135x10, 205x10, 255x10

Farmers pickups

170x2, 220x1 10 second hold, 260x1 + hold (P F'IN R)
I have been waiting a long time for this

Kb swings 2 handed 150lbsx5 PR



M2

[Matt Makousky]

3-6-07

KB 2 handed swings

53x100 total 3 sets 30, 35, 35 within 5 minutes

M2

[Matt Makousky]

3-7-07

I have been improving so much so quick it scares me

KB 2 handed swings

53x50, 25, 25 4 minutes

Viking press

50x5, 140x5, 210x3, 260x3

Log incline 8" log

150x5

Farmers

150x100 ft 1 turn half way
200x100 ft 1 turn half way

13" Log

150x3, 200x1, 210x1 (PR PR PR PR PR)


M2

[Matt Makousky]

3-8-07

2 handed KB swings

53lbsx100 2 sets 70, 30 3.5 minutes

Ez curls

65x10, 65x10

M2

[Matt Makousky]

3-10-07

Faux log bench

100x10, 130x10, 160x10

Rows

140x10, 190x10, 240x10

Squats

135x5, 225x5

2 handed KB swings

53lbsx50

M2

[Matt Makousky]

3-12-07

13" log

140x10, 180x4, 200xfailure, 200x failure

2 handed KB swings

70lbsx20, x20, x20

Curls

65x10, 65x10

M2

[Matt Makousky]

3-13-07

Faux log bench

120x10, 140x10, 160x10

Seated rows

150x10, 200x10, 230x10

1 hour cardio playing 1-1 basketball 1/2 court


M2

[Matt Makousky]

3-14-07

Squats

135x5, 225x5, 250x1 w/ belt felt uncomfortable so I stopped, I do better without belt.

EZ curls

65x10, 65x10

KB 2 handed swings

53lbsx50

M2

[Matt Makousky]

3-15-07

2 handed KB swings

53x400 16 sets of 25 during commercial breaks over a 2 hours period


M2

[Matt Makousky]

3-16-07

Kettle Bell OH PP

53x10 R&L

88x6 R&L

Ez curl

65x10, 10, 10

M2

[Matt Makousky]

3-19-07

Log

140x6, 180x2, 200xfailure, 140x6

Tire flip 800lbs

6 flips 42 seconds, very slow


M2

[Matt Makousky]

3-20-07

I trianed tonight at a friends gym in Lakeville. Did leg work, tri's bi's, pull downs, C&P with dumbbells, 15" DL's, bench press, had a great workout and
fun training at a gym for the first time in over 10 years.
Got a lot of wierd looks from people doing the C&P with dumbbells


M2

[Matt Makousky]

3-21-07

Farmers

200x140 feet about 44secs. (It was wet and drizzling out)
240x140 feet about the same as above

12" log

150x4, 200x3, 210x1


M2

[Matt Makousky]

3-22-07

Squats

135x10, 185x8, 225x5

KB over head press

53x10 R&L
53x8 R&L
53x6 R&L

Ez curl

65x8, x8


M2

[Matt Makousky]

3-23-07

Faux log bench

120x10, 150x10

Seated rows

160x10, 210x10

1 1/2 hrs of basketball awesome cardio


M2

[Matt Makousky]

3-24-07

Log

140x8, 160x4, 180x2, 200xfailure, 140x6

800lbs tire

x6, x4

2 hours of softball, summer is here

M2

[Matt Makousky]

3-26-07

800lbs tire flip

x5, x5, x5, x5

All in about 30 seconds or so, just going slow for form


M2

[Matt Makousky]

3-28-07

Squats

135x10, 185x8, 225x5 275x1

53lbs KB strict press

x5 R&L

Ez curl

65x10, 65x10


M2

[Matt Makousky]

3-29-07

Faux log bench

120x10, 150x10, 160x10

Seated rows

160x10, 210x10, 210x10

Farmers pickups

170x5, 220x2, 270x1 +hold (PR) 270x1 +10second hold (PR)

I think I can do 300 in 2 months, I am not sure if many people read my journal, but I would like some comments on weather I can do it or not


M2

[Matt Makousky]

4-2-07

Squats

135x5, 185x5, 255x5

Ez curl

65x10, 65x10, 65x10

KB strict press

53x8 R&L
70x1 R&L
53x8 R&L


M2

[Matt Makousky]

4-3-07

Viking press

230x8, 180x5, 180x5

Log

150x4, 200x2, 220xfailure, 220xfailure

Stones to 44" platform

280x1, 340xfailure (almost lapped) 280x1

It has been 16 months since I have really even touched a stone, last stone I loaded was a 340 to 54" at the MN Winter contest in Jan '05


M2

[Matt Makousky]

4-5-07

Faux log bench

120x10, 150x10, 165x9

Seated rows

160x10, 210x10, 245x10

Farmers pickups

220x3, 290x1 (PR) check out the video

http://www.youtube.com/watch?v=gMiI3ou9g-0


M2

[Matt Brouse]

Nice pull dude! Its the haircut.

[Matt Makousky]

Thanks, less hair=more pull lol


M2

[Matt Makousky]

4-08-07

Squats

135x5, 185x5, 255x5

KB strict press

53x8 R&L
70x8 R&L little leg drive

Ex curl

65x10, 65x10


M2

[Matt Makousky]

4-10-07

Front Squats

135x5, 135x5, 135x5, 135x5

Ez curl

65x10, 65x10, 65x10

KB strict press

53x8 R&L, 53x8 R&L 53x8 R&L

70x2 R strict L little leg drive



M2

[Matt Makousky]

4-12-07

Seated rows

160x10, 210x10, 210x10

Faux log bench

120x10, 150x10, 165x10

Farmers pickups

170x4, 240x1, 300x1 (PR)

M2

[Matt Makousky]

4-16-07

Faux log bench

120x10, 150x10, 170x9 failed on 10

Seated rows

160x10, 210x10, 245x10

Farmers 170/hand 150 feet w/turn

19.81 seconds

240/hand 80 feet straight shot

12.72 seconds
second run 12.75 seconds


M2

[Matt Makousky]

4-17-07

Viking press

100x5, 190x5, 240x9 in 60seconds

Sled pull

280x75ft, 480x75ft

Harness pull

480x80ft

Arm-over-arm Ford E150 with 800 lbs bed in back probably 20 some seconds 80ft, again with 280lbs sled attached for drag weight

Overhead stone press

116x2


M2

[Matt Makousky]

4-19-07

Squats

135x5, 225x5, 270x4 (did not try for 5)

Strict OHP w/54 KB

R&Lx8, R&Lx8

Kb 70

R&Lx2

M2

[Matt Makousky]

4-24-07

Seated rows

160x10, 210x10, 260x10, 280x1, 290x1, 310x1, 320x1, 330x1, 350x1, 360x1, 380x1, 400x1, 420x1

Faux log bench

120x10, 150x10


M2

[Matt Makousky]

4-28-07

Fox City contest

Harness truck pull-22.35 seconds

Farmers walk- 240/hand 80 feet-11.88 seconds

Tire flip-800lbs tire 4 flips back and forth 21.75 seconds

Log press for reps 210lbs a big fat zero

Atlas stones to 50" 275, 275, 300, 320 in 25.26 seconds missed on the 340

M2

[Matt Makousky]

4-29-07

1 1/2 hours of Kettle Bell training, overhead, cleans, presses, walks, very good
recovery after a contest and good cardio.


M2

[Matt Makousky]

5-2-07

Viking press

240x12 30 seconds, could not get anymore in the next 30 seconds.

Farmers walk

195x80ft, 245x80ft

900 Tire flip x1 (PR)

C&P 161lbs river rock, failed, tried to C&P 150lbs cement dumbbell, failed 3 times.

M2

[Matt Schumann]

900 tire flip is no joke... congrats

[Matt Makousky]

Thanks Matt

5-9-07

Seated row

190x10, 240x10, 260x10

Faux log bench

120x10, 150x10, 150x10

DB C&P

100xR&L
110xR&L
127XR failed L
130XR failed L

M2

[Matt Brouse]

I know for a fact you have trained since that last posting...