monday PR

Workout, Monday, November 14th, 2011

Monday, about 5:10 am, I rolled into Asheville Strength and Conditioning. Great session. New squat PR. And I even have it on video! See below.

If you have USEFUL comments on my form, please share them. Do be aware, though, that I already know that I basically suck … that I need to control the eccentric portion of the lift… and keep my chest up, and my weight in the mid foot… hell yes I am aware of those things already.


5 minutes on Concept II ergometer, easy pace


Hips, Hams, Quads, Calves, Ankles, Shoulders, Forearms, Wrists



2 x 5 x 45 / 5 x 135 / 3 x 195 / 2 x 225 / 1 x 235 / 1 x 240, F on 2 / 3 x 5 x 240 (PR).

The initial, aborted set contained an epic failed rep, in which I did a power slide out from under the bar. I was shaken by that, but got back under the bar anyway. The second rep of the second work set was probably the funniest and worst rep I’ve ever done, or ever seen done. I really shouldn’t share this stuff publicly but I’m hoping I might learn something useful from a friend who wants to share insights. See video, below.


Wrist/Forearm Rehab: pronated and supinated wrist curls, 10 lbs DBs x 5 x 8

Upper Body Aux: 20 lbs DBs w/ FatGrips x Bent Over Row, Press & Curls, 3 x 8.

Push-ups: 5, 4, 4, 4, 4

Pull-Up: 4, 4, 3, 3, 3

Noticing not at all pleasant nagging shoulder pain in right shoulder (on the front).


Additional lacrosse ball and foam roller work and stretching on forearms shoulders and thoracic spine, upper back.

The Video!


  1. Matt, That was a kick ass PR! Nice grind, my only suggestion is to yell at the barbell a little just to piss it off.

  2. Awesome! Way awesome!

  3. Thanks guys! Good work today Matt S!

  4. I have no USEFUL comments to make.

  5. Hah!

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