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Thread: STRONGMAN - Tom Mutaffis

  1. #1376
    Senior Member Tom Mutaffis's Avatar
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    1/3 & 1/4 | Upper Body - Pulling

    Trained out in my garage before work, ended up breaking this workout into two sessions and doing vertical pulling one day then horizontal pulling the other in order to meet some time constraints.

    Warm-Up:

    1/4 mile on the treadmill (for each workout) and some light dynamic movements.

    Pull-Up's:

    BW x 4
    BW + 10 lbs x 4
    BW + 25 lbs x 4
    BW + 35 lbs x 4
    BW + 45 lbs x 4
    BW x 30 total reps (multiple sets)

    Power Rows:

    225 lbs x 5
    275 lbs x 5
    305 lbs x 5

    Underhand Pull-downs:

    125 lbs x 7 x 5 sets

    Inverted Axle Rows:

    BW x 5 x 3 sets

    Upright Rows:

    95 lbs x 5,8,10,12,15 (50 reps, minimal rest)

    Alternating DB Curls:

    25's x 10
    25's x 25

    Band Pull-Aparts:

    Micro x 25
    Mini x 15, 10
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Gym PR's -> Front Squat: 515 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  2. #1377
    Senior Member GazzyG's Avatar
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    Big pulling day, Tom! Are power rows just normal rows with a bit more english?
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
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  3. #1378
    Senior Member Tom Mutaffis's Avatar
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    Quote Originally Posted by GazzyG View Post
    Big pulling day, Tom! Are power rows just normal rows with a bit more english?
    Exactly, they are bent over rows where I reset the bar on the ground between reps and use a bit more momentum on the movement.

    For some reason Bent Over Rows have never been a good movement for me but these seem to allow me to do heavy rows without straining my low back since I am not controlling the weight all of the way down or holding it at the bottom in the bent over position.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Gym PR's -> Front Squat: 515 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  4. #1379
    Senior Member Tom Mutaffis's Avatar
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    New Bar Holder & Light

    Here is a picture of the bar holder that I recently purchased and I also picked up a portable halogen light at Home Depot for $7 which has significantly improved the lighting for my garage gym. The light is an economy product so not sure how durable it will be, but for now it is great.

    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Gym PR's -> Front Squat: 515 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  5. #1380
    Senior Member Tom Mutaffis's Avatar
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    1/5 | Lower Body

    Trained at Crossfit Strength in the morning, knees are feeling better and decided to do some front squats.

    Front Squat:

    215 lbs x 5
    255 lbs x 7
    305 lbs x 1
    335 lbs x 8 (belt and neoprene sleeves)

    Walking Lunges:

    185 lbs x 20

    Back Hyper:

    BW + 20 lbs x 10 x 3 sets

    CoC Gripper:

    # 1 x 35 reps/hand (5 sets)

    Felt really good at the end of this session, quads and glutes were smoked.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Gym PR's -> Front Squat: 515 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  6. #1381
    Senior Member Tom Mutaffis's Avatar
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    1/6 | Upper - Pressing

    Trained at the YMCA with one of my co-workers/training partners.

    Close Grip Bench:

    215 lbs x 5
    265 lbs x 5
    305 lbs x 5
    340 lbs x 5 - Rep PR, but strained my pec pretty badly on the last rep.

    Neutral Grip Free Motion Shoulder Press:

    100 lbs x 10
    120 lbs x 10
    150 lbs x 10
    100 lbs x 15, 50 lbs x 5

    Side Raises:

    35's x 5, 30's x 10, 25's x 15, 20's x 20
    30's x 10, 20's x 10, 25's x 5, 15's x 10, 10's x 10

    Pushdowns:

    100 lbs x 100 reps (35, 25, 20, 20)

    Rope Triceps Extensions:

    50 lbs x 50 reps (20, 15, 15)

    Triceps Kickbacks:

    20 lbs x 25 reps (15, 10)

    The pec issue is going to keep me from doing anything other than overhead pressing for a little while, but I was still able to do some deltoids and triceps movements without pain which is good. I have sustained a similar injury in the past (about 5 years ago) and was able to bounce back pretty quickly so I am optimistic.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Gym PR's -> Front Squat: 515 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  7. #1382
    Senior Member Tom Mutaffis's Avatar
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    Comeback

    Obviously I took some time off following the injury last year (still did maintenance training), but did end up competing in the Monster of the Midlands Strongman Contest as a HW and placed 2nd in a tough field.

    My work situation now allows for more time online and in the gym so I am working to ramp back up and make a run at some of the 105 Kg Pro Events in 2015 as well as some NAS HW Amateur events.

    I will begin posting my training, diet, and other updates here.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Gym PR's -> Front Squat: 515 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  8. #1383
    Senior Member Tom Mutaffis's Avatar
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    Back in Action...

    Here are some videos from the past few weeks, going to start logging my training again now.

    Video


    Video


    Video


    Video


    Video


    Video
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Gym PR's -> Front Squat: 515 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  9. #1384
    Senior Member Tom Mutaffis's Avatar
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    Tuesday 11/11/14

    Took a break from work in the afternoon and trained at the YMCA, decided to do some block pulls and then some quick accessory work.

    Block Pulls:

    * 315 lbs x 3
    * 405 lbs x 2 (add belt)
    * 495 lbs x 2 (just belt)
    * 565 lbs x 2 (belt + straps) -> Video: http://scontent-b.cdninstagram.com/h...50374467_n.mp4
    * 315 lbs + Doubled Purple Band X 2 x 3 Sets (speed - no straps)

    Back Extensions / Crunch Machine:

    * Two sets each.

    Leg Extensions:

    * Three drop sets, each one was roughly 20 reps.

    That was it for tonight, I was happy with the deadlifts and felt like I could have pulled more but didn't want to push it.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Gym PR's -> Front Squat: 515 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  10. #1385
    Senior Member Tom Mutaffis's Avatar
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    Wednesday 11/12/14

    I decided to mix things up a little bit and did an Interval Training Spin class.

    Spin Bike:

    * Sets of (5) 30 seconds sprint / 30 seconds recover, and four different variations (standing / seated / leaning forward / etc.) = 20 working sets

    The class was 35-40 minutes with warm-up, cool down, and some rest between the variations - I covered just under 14 miles on the bike. We did some stretching afterward which I really needed since my flexibility is not very good right now. My food intake was not ideal on Wednesday since I had a dentist appointment in the morning and had to get a couple of fillings, but I did cook up some beef on Tuesday night so I have some good meals for the next day or two:

    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Gym PR's -> Front Squat: 515 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  11. #1386
    Senior Member Tom Mutaffis's Avatar
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    Thursday 11/13/14

    Did a quick pressing accessory workout this evening at the YMCA, they have a Football Bar / Swiss Bar there so I decided to give that a go. I am not sure what the bar weighs but I will just call it 45 lbs since I have seen them range from 35 lbs to 60 lbs.

    Warmed up with some band pull-aparts, push-downs, light barbell bench press, and light rows.

    Swiss Bar Bench Press:

    135 lbs + Bands x 10
    155 lbs + Bands x 10
    185 lbs x 5
    225 lbs x 5 (add slingshot)
    255 lbs x 5 (slingshot)
    275 lbs x 15 (slingshot) - Had quite a bit more in the tank but didn't want to push it.

    Triceps Push-downs & Side Raises:

    Did a few super sets totaling 50 reps on push-downs and 25 reps on the side raises.

    Free Motion Chest Press:

    50 lbs x 20
    70 lbs x 15

    That was it for tonight, I tried to video the top set on the Swiss Bar Presses but someone called me while I was videoing and for some reason that shut off the camera feature (Samsung Galaxy).
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Gym PR's -> Front Squat: 515 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  12. #1387
    Senior Member Tom Mutaffis's Avatar
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    Saturday 11/15/14

    Nothing too exciting today, just did a quick workout while I was getting an oil change. I am still working around some minor strains and decided to keep things relatively light.

    Conditioning:

    Life Fitness Bike for five miles, did a 10 minute warm up then five 30/30 sprint intervals and about a 10 minute cool down.

    Hammer Strength Iso Wide Grip Pulldown:

    1 Plate/side x 15
    1 Plate + 25 lbs x 15
    2 Plates/Side x 15

    Hammer Strength Iso DY Row:

    1 Plate/side x 15
    1 Plate + 25 lbs x 15
    2 Plates/Side x 15

    Seated Wide Grip Low Pulley Rows:

    Did five sets of 10, worked up to 200 lbs on the top set.

    Leg Raises:

    BW x 15 x 2 sets


    Good quick workout, I will start pushing some heavier weights in a couple of weeks once everything is feeling better. Diet has been hit and miss but my weight is right about where I want it now, just need to tune things up a bit and continue to build back my strength.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Gym PR's -> Front Squat: 515 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  13. #1388
    Senior Member Tom Mutaffis's Avatar
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    Sunday 11/16/14

    I wanted to train a bit earlier in the day but had to take care of some things and did not eat as much as I would have liked today. Since I was training later I also took it easy with the caffeine.

    Seated DB Military Press:

    Worked up to 100 lbs x 10, had more in the tank but shut it down.

    Medium Grip Bench Press:

    195 lbs x 5
    225 lbs x 3
    280 lbs x 3 (added slingshot)
    315 lbs x 11 (slingshot)

    Circuit: Triceps Pushdowns / Overhead Triceps Extensions / Side Raises / Pec Deck
    Five rounds total ->
    *Triceps movements I started at 35 lbs on the cables and ended at 72.5 lbs, did 20 reps and 15 reps except for the last set at 10 & 10
    *Side raises I started at 17.5 lbs and worked up to 40 lbs, all sets for 15 reps and pretty good form but did swing a little on the 40's.
    *Pec Deck I started at 115 lbs and worked up to 150 lbs, all sets for 15 reps.

    My triceps is a still strained but everything felt pretty good. Will probably drop the triceps/pressing movements for a week or two and just do chest/shoulder isolation movements.

    Here is a video of the slingshot bench: http://scontent-a.cdninstagram.com/h...79674241_n.mp4
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Gym PR's -> Front Squat: 515 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  14. #1389
    Senior Member Tom Mutaffis's Avatar
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    Tuesday 11/18/2014

    Trained out in the garage tonight, it was 27 degrees outside and I had planned on doing some lower body but had trouble getting warmed up so I did some accessory work instead.

    Kettlebell Swings:

    About 35 reps total with the 53 lbs / 24 Kg, quite a few of them were done as 'hand release' swings

    Video of some hand release swings: http://scontent-b.cdninstagram.com/h...91914986_n.mp4

    Front Squats:

    Did a few light sets and then shut it down.

    Curls:

    * Dummbells Hammer Curls - 25's for about 50 total reps
    * Barbell Curls - 65 lbs x 5, 95 lbs x 5, 115 lbs x 5, 135 lbs x 12
    * EZ Bar Curls - 65 lbs for a few sets of five and then a set of 21's

    Video of the top set with 135 lbs: http://scontent-b.cdninstagram.com/h...66988525_n.mp4

    Face Pulls:

    Mini band x 15 x 5 sets

    Crunches:

    BW x 15 x 3 sets

    That was it for tonight.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Gym PR's -> Front Squat: 515 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  15. #1390
    Senior Member Tom Mutaffis's Avatar
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    Thursday 11/20/2014

    Trained in the garage this morning...

    One-Arm Barbell Snatch:

    95 lbs x 2 x 2 sets
    115 lbs x 1 x 2 sets
    135 lbs x 1
    150 lbs x 1

    Video: http://instagram.com/p/voKd9SqagU/?modal=true

    SSB Box Squats:

    202 lbs x 3 x 2 sets
    242 lbs x 3 x 3 sets
    292 lbs x 3
    332 lbs x 3
    292 lbs x 5 x 5 sets

    Deficit Deadlift - Speed:

    245 lbs + 40 lbs Chains x 2
    245 lbs + 80 lbs Chains x 2
    335 lbs + 80 lbs Chains x 3

    Video: http://instagram.com/p/vo4r60qavt/?modal=true

    That was it for today, I did figure out a better set up for the box for my SSB box squats and plan to start doing them more often.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Gym PR's -> Front Squat: 515 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  16. #1391
    Senior Member Tom Mutaffis's Avatar
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    Saturday 11/22/2014

    Trained at a Gold's Gym in Palm Beach Gardens as we were passing through on our way to South Florida to visit family.

    LifeFitness Bicycle:

    1 mile

    Concept2 Rower:

    500M in 1:42

    Precor Shoulder Press:

    Worked up to the stack (250 lbs) x 10

    Side Raises:

    Did three drop sets, each one 15-35 reps starting at 40 lbs and dropping down to 15 lbs.

    That was it, just wanted to stop and move around a bit since I drove about seven hours the night before (until 1:30 AM) and then about 5-6 hours that morning.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Gym PR's -> Front Squat: 515 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  17. #1392
    Senior Member Tom Mutaffis's Avatar
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    Sunday 11/23/2014

    Trained at Gold's Gym in Deerfield Beach, FL. They have a pretty nice set up there for a commercial gym - some good machines, bumper plates, couple of squat racks, and an outdoor area with a track and large tires.

    Kettlebell Swings:

    45 lbs x 20 reps

    Tire Flip:

    700 lbs x 1 (testing the weight)
    700 lbs x 10
    700 lbs x 1 (putting it back)

    Video: http://instagram.com/p/vvyPnRKauB/?modal=true

    Precor High Pulley Rows:

    3 sets of 10

    Hammer Curls:

    2 sets of 10

    That was it for today, I tweaked my already injured triceps on the tire flip (of all things) so will need to work around that. Won't see much pressing going on here for a few weeks.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Gym PR's -> Front Squat: 515 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  18. #1393
    Senior Member Tom Mutaffis's Avatar
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    Tuesday 11/25/2014

    Trained at FitRX in Boca Raton, FL - this gym is my favorite in the area for standard gym training (great machines, indoor turf, etc.). Tried out a new pre-workout so I was pretty jacked up (1MR Vortex).

    Spin Bike:

    5 minutes

    Leg Extensions:

    2 sets of 10

    Front Squats:

    265 lbs x 2
    305 lbs x 2
    355 lbs x 2
    390 lbs x 5 (belt and knee sleeves)

    Video of the top set: http://instagram.com/p/v1ddKHKakC/?modal=true

    Leg Curls / Leg Extensions / Calf Raises: (giant set)

    Did five rounds, varying rep ranges from 10-20.

    I was very happy with the Front Squats, and it was a good overall session.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Gym PR's -> Front Squat: 515 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  19. #1394
    Senior Member Tom Mutaffis's Avatar
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    Wednesday 11/26/14

    Trained at my friend's house with some of the guys who I used to train strongman events with when I lived in Fort Lauderdale. It was great to see everyone and I just did some quick accessory work:

    Rolling Thunder:

    155 lbs x Right, Left
    180 lbs x Right, Left
    190 lbs x Right
    195 lbs x Right (PR!) - This was after missing 200 lbs a few times.

    Video of the top set: http://instagram.com/p/v4PnRrKao5/?modal=true

    GHR:

    I learned that I was not doing these properly in the past, did a few sets of BW with proper technique and they were tough!

    Hammer Curls:

    45's x 10 x 4 sets

    That was it for today.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Gym PR's -> Front Squat: 515 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  20. #1395
    Senior Member Tom Mutaffis's Avatar
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    Thursday 11/27/2014

    Trained at Golds Gym in Deerfield prior to our Thanksgiving feast. Decided to do a quick accessory day:

    Kettlebell Swings:

    45 lbs x 15

    Precor High Row Pull-downs:

    3 sets of 10

    Barbell Curls:

    75 lbs x 5
    95 lbs x 5
    115 lbs x 5
    135 lbs x 21 (PR!)

    Box Jumps:

    3 x 3 @ 44"
    Knees to feet to 44" x 3

    Video of the set of three knees to feet to 44": http://instagram.com/p/v6T09oqat3/?modal=true

    Side Raises:

    Did two drop sets of 20+ reps total

    Machine Curls:

    2 sets of 15

    I was happy with the jumps considering my body weight has been climbing and that usually hurts my jumping. There is video of the curls but my camera was not centered and I think I can beat that number so will post it once I hit something bigger/better.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Gym PR's -> Front Squat: 515 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  21. #1396
    Senior Member Tom Mutaffis's Avatar
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    Sunday 11/30/2014

    Trained out in the garage this evening, I initially warmed up and then had to shut it down and re-start the session.

    SSB Box Squats:

    Roughly 15 total sets of 2 from 222 lbs to 282 lbs.

    Trap Bar Deadlift:

    435 lbs x 2
    525 lbs x 1
    600 lbs x 5

    Video of the top set: http://instagram.com/p/wDCJU6qarB/?modal=true

    I was going to do a bit more but it was getting late and I didn't want to push it. Was happy with the Trap Bar pulls since I felt like I definitely had more in the tank on them.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Gym PR's -> Front Squat: 515 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

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