Matt76's Training Log

Hey, no worries, you'll get back on track again. Being sick really fucks things up!!
 
Sumo DL-
( 135x3 185x2 225x1 275x1 315x1 365x1 dbl OH grip)
405x1cake
500x0 Damn
500x0damn I suck OU grip

Conv DL (OU grip): New form first two sets feet 6" apart 500set feet 8"
405x1
455x1
500x1PR and not bad

Rack Squats 10-12" ROM:
no belt
545x1
585x1
645x1
belt on
700x6PR

Leg Raises

Great workout. I'm beat from all the heavy weight. I'm happy with the 500lb pull and I know I have more in the tank. I got really pissed off on the last set of my Rack squats and decided to quit being a pussy and start pushing the weight. I think it's time to move the pins down some b/c obviously that is not my weak point.

Also this is the first time I wrapped my wrist when DLing and I had no grip problems and really liked it.
 
Raw Bench (comp grip)- barx15 135x6 185x3 225x2 275x1 315x1

Shirted 44 F6:
405x0 NTblew up
455xNT blew up
545xNT but went up if I brought down faster this should touch
585xweird handoff racked it
585x0 tried to hold air from liftoff through press lost air 3inches off of chest
585x0 paused went up but to much over face went back in rack under hooks spotters had to take it. I SUCK didn't even have good leg drive

3board (comp grip)-
365x5
405x5
425x3
middle finger inside smooth: just stripped weights and went:
still off 3board
315x10 Josh i'm going to thank you for telling me to drive my heals that helped me bust out a few more reps.

I really like my new shirt it fit real tight. I'm just not used to being in a tight shirt and my form was off. I have more than enough strength to blow up 585. Most of my handsoffs today were uneven and messed me up but I should be able to compensate for that(had to start taking 3man handoffs. From now on i'm benching out of the power rack so i'll be higher up and more stable. No more of this pussy footing around and having my shoulders fall off the bench and being all wobbly.

Next week 545x5singles will be crushed as long as touching isn't an issue.

I might be looking into making a trip to the Lockup so I can get this tight shirt figured out.

Thanks to Andrew and Jordan for the spots. Josh get me a good bench u bastard :lol:

Since i'm writing a novel i'm also going to add this: I am going to start speed benching again I thought of not doing it for this 3week lifting cycle but when i do it I always have leg drive on every rep and everything comes together. When I don't if feels like I forget how to bench and form goes to shit.
 
Speed Squat: 225x2x8

Leg Raises

Forearm extentions


Wanted to do more today buy my elbows and left wrist were killing me. No need to push it any harder than I have too.
 
Speed Bench(close grip has been changed to middle finger on inside smooth): warm up barx10 135x6 225x4
Working Sets: 225x3x9

Incline(middle finger ring):
225x2
275x1
315x4 didn't attempt 5th think I would have failed

Seated db shoulder Press:
50'sx20cake

Seated Rows(close grip attatchment):
220x10
260x10
300x7

Front DB Raises:
35'sx10
50'sx10

Incline Flyes: 35'sx30cake

Rotator

My speed bench today was really fast. The weight felt lighter than it ever has and was prolly my fastest day ever with 225. However, by the time I got to incline the weights felt heavy. Could be b/c the last time I tried them I shirted bench 485 not 585. I dunno what the hell I was thinking I need to drop down to 275x5 then work my way back up so I can crush a PR in a couple months. Need to start thinking long term.

Other than that most exercises was just to get some blood flowing to help recoop. Workout was a pretty good one. Going to hit some pause squats on wednesday with light SLDL's. Hoping for a good shirted bench day on friday.
 
Stout1 said:
How long have you been training like this Matt and who taught you alll this?
Click to expand...

I've just read everything I can and came up with a routine for myself. Then I just go by how my body feels. It's all about how my body feels on that day. I have always been a fan of starting low on poundages on main exercises then periodizing it up 10lbs each week. When I get up to my old max I have always destroyed it and hit a PR the following week and that is what it's all about and I have lost focus on that goal.

Everything though is a combo of Metal militia,westside, then some BB stuff for recovery and raw strength


O and my current way of training like this isn't very long b/c I just started getting in a shirt. I have a journal over at fortifiediron.com that I have been keeping since I started lifting so for 2years
 
Squat (ATG Pause stance little wider than shoulder width): warmups- barx10 135x6 225x3 275x1
Working Sets (no belt): 315x5x2sets

SLDL off step:
275x2
315x7x2 last set was really fast and ez

Kettlebell Training all done with 37.25lbs:
5side bends each side
10snatches each hand
15swings each hand

Done

Took it easier on the squats today wanting CNS to feel strong on friday. I got my plate loadable kettlebells today and man they wore me out. The swings worked great. Felt them a lot in my lower back and legs. Can't wait to use them again.
 
Raw Warmup(middle finger ring paused)- barx10 135x5 185x1 225x1 275x1 315x1

Shirted Bench 44 F6:
4board: 405x1
3board: 455x1
2board: 495x1
full presses:
550x0 on the way down back slid out still pressed up but at about 3/4 way up it went back up over face
550x1PRHard touch, but I Made sure to stay tight and when I pushed up I went 50,60,70,80,90,100% to make sure I made the rep and not lose it over my face

Rack Lockouts (comp grip) 1board height:
225x3
275x3
315x3
365x3
405x1

Lying Tricep Extensions:
47.25 kettlebells x10x3

Rotator

Done



Pretty solid workout it's about time I hit a PR in my shirt. My left rotator hurt pretty bad today, not sure if i'm going to workout tomorrow. If it doesn't feel any better I might also take Monday off from benching and just DL instead and have another heavy raw bench day on Thursday and hit the triceps hard.

Also left wrist still hurts but feels a lot better than last week.
 
Damn, I'm embarrased to even mention mine. Nothing compared to 550. Awesome
 
u guys need to remember i'm a PL and lift in a shirt. Out of the shirt I dunno what im' good for raw anymore, but with more work in the shirt I will nail 600+
 
u guys need to remember i'm a PL and lift in a shirt. Out of the shirt I dunno what im' good for raw anymore, but with more work in the shirt I will nail 600+
__________________
Click to expand...

Yeah man, but still it's awesome!!! And you are only a youngster yet!!!
 
what u think 20 is young Then why do I feel like an old man all the time
Click to expand...

LMAO....Matt, my son is 20 for god's sake!!!! What will you be like when you're my age?? ;) And I am NOT old :D
 
did the smart thing today and took the day off. Will also DL on monday instead of bench
 
DL:
135x4conv +2sumo
225x1conv +1sumo
315x1sumo
Rest of the pulls Conventional:
405x1
455x1
500x2+1PR Had third rep above knee, 3inches from lockout was in mid throwup, dropped bar ran outside to trash can and ended up just swallowing it. Now that I look back i'm pretty pissed I just didn't complete the pull. I mean wtf I earned that damn rep and I let it go like that. I think throwing up on myself would have been worth it. Also first 2reps were good steady pulls.

Kettlebell 37.25lbs

1arm middle swingsx15 1set
1arm side swingsx15 1set

Great workout, but i'm still pissed about my DL. There is nothing I can do now, but just use it as fuel to keep on raising my dead. Also not bad for only being my 2nd DL workout this school year I think. The damn kettlebells are awesome. They work your whole lower body and gave me a lower back pump like i've never had before. I could barely stand up. Will take 2days off and bench thursday.

O and I think the reason for throwing up is b/c I just got done eating like 25min before working out. Won't let this happen again
 
Raw Bench Warmup mixed grips: barx10 135x7 225x3
Close Grip Working Sets (middle finger inside smooth):
275x1
315x1
335x1
365x1
315x7PR should have had 8 went back over face to fast

3inch Rack lockout(pinky on ring):
405x1
495x1
545x1
585x1
635x0x0
took wrist wraps off:
635x1
675x0 got up 1inch

H.S. Chest supported Rows:
2platesx8
3platesx8
4platesx7

Mini band front 2sets and side 1set raises x15

Kettlebells 37.25lbs
Dbl Arm swings

Great workout. Bumped up the volume since next week is an off week.

I have some vids i'll get up later. There might be some home video in there that I was taping over but nothing I can do about it. I'll try to edit it out.
 
DB Bench Paused:
35'sx12
55'sx5
85'sx2
100'sx1
130'sx3 power hook mishap
130'sx7

MM 2board Press (ring finger on ring):
315x4
335x4
365x4
385x4not like I wanted them to be didn't sink them

Lat Pulls:
250x10
280x8
300x8

Josh the power hook vid will be up later tonight.

I really wanted to sink the board presses deep like the MM guys do. I think I did an alright job until the 385 set. I think next time i'll do better.

Good first workout coming off a 10day layoff. From here on out the volume will start to go up.
 
Box Squat:
barx10
135x5
185x5
225x1
275x1
Belt on:
315x1
365x5

Rack Pulls Below Knee(no belt):
315x1
365x1
405x1
455x1
495x1
545x0x0
405x3

Leg Raises

The damn rack pulls kicked my ass. The hit my upper back real hard, but i'm starting to feel it now in my lower back too. They felt real awkward but I can tell I really need to work these b/c 545 kicked my ass
 
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