Matt76's Training Log

Deadlift:
135x7
225x3
315x1sumo x1conv
405x1conv
495x1conv
525x0 got above knees. Was prolly in the worst position to finish a DL i've ever been in didn't even fight it just threw it down
405x5
405x6 lost count
405x5

45degree Hypers
35lbs x25
45lbs x25

Hook Grip Shrugs:
275x8

Will just pull light next week. Nothing over 405. I will prolly open around 475 and depending on how I feel that's how i'll pick my 2nd attempt. It's either going to be 500 or 535 not sure. I really just need to rest up and let my back heal completely
 
Bench comp grip warmup:
barx10
135x10
185x7
225x7

Rack lockout pinky on ring:
315x3
405x3
495x2
585x1
635x1
675x0 broke the pins
495x3

I think I needed more of a warmup before hitting the Rack lockouts b/c my bones were hurting
 
bicep stuff
tricep stuff

Nothing worth mentioning. Resting up for my band pulls on Wednesday and so I can hit my opener on Friday.
 
Broke the pins? That doesn't sound like a good thing to have happen... Nice weights by the way.
 
PTAaron said:
Broke the pins? That doesn't sound like a good thing to have happen... Nice weights by the way.
Click to expand...

haha well I didn't mean it that way:) I meant that the weight broke off the pins but I couldn't lock it out at the top
 
LOL! I was gonna say - shit man, didn't you get crushed?
Makes a lot more sense... damn I'm dumb sometimes!
 
PTAaron said:
LOL! I was gonna say - shit man, didn't you get crushed?
Makes a lot more sense... damn I'm dumb sometimes!
Click to expand...

yeah that'd been bad i've had 600 on my stomach before but never 675
 
DL:
135x5
225x5

Reverse Band DL's:
315x3
405x2
495x2
545x1
585x1
635x0 I am pathetic at locking weights out
585x1
605x1 best rep of the day way better than my 585's

Done

I am really going to hammer these hard after collinsville. I was prolly getting around 350lbs out of the bottom and 0 at the top with the band pulls and I can only do 70lbs more than my DL max. That's just sad
 
Righgt now my weak point at deads is locking out as well, I will be doing these friday , but for speed . even still thats a pretty good weight right there, how easy did that 605 go up
 
skarhead said:
Righgt now my weak point at deads is locking out as well, I will be doing these friday , but for speed . even still thats a pretty good weight right there, how easy did that 605 go up
Click to expand...

605 went up smooth. I fought the 635 for about 3seconds at the top, but it just wouldn't lock out
 
Bench warm up comp grip paused:
135x7
225x3
275x1
315x1

Custom F6:
405xNT x2
495xNT
Openerx1 Touched but it was a hard touch

5board comp grip:
315x7
365x7
405x7 cake. I kept the weight really light on these

Well I weighed myself after my workout and I weighed around 254 :lol: A 14lb weight gain since the last time I wore this shirt so that is one reason why I had trouble touching. The other problems I had was keeping my arch as I kept sliding out of it when I raised my head up damn bench is slick. Also I tried turning the seam out about 1.5inches more than normal. I won't do that in the meet it makes me have to touch to low, and just seems to hurt more than anything.
 
Maybe a stupid question, but what is "Custom F6"? Is that practicing in your comp shirt?
 
PTAaron said:
Maybe a stupid question, but what is "Custom F6"? Is that practicing in your comp shirt?
Click to expand...

yup. It's not a stock size. The label on the back says item# MC4642 :) stands for Matt Cole 46/42chest plate. The chest plate is what gives the huge support out of a shirt so I got a shirt with a small one, but I have to big of shoulders to get in a stock 42 shirt so I got one with 46shoulders. I also got the shirt lengthened about 3-4inches so it's not a belly shirt
 
Well i've had a new punching bag for awhile and haven't been able to use it so why not today.

25min bag work
 
Jump Rope: 15minutes

Wow I haven't touched a jump rope in about 6years and it shows.
 
Holy crap - I couldn't jump rope for more than 1-2 minutes without tripping... I am just not real coordinated! That is why I was a distance runner! LOL!
 
Washing machine work:
5cleans
2carries over right shoulder around 130ft each trip
a few failed clean and press attempts
a cpl failed attempts of putting it up on my left shoulder
Carries on middle of back 260ft trip
 
SLDL on step:
Hook grip:
135x7
225x3 20second static hold on each rep
315x1 30sec static hold
365x1 20sec static hold

No step:
405x1 10sec static hold damn this hurt

DL hook grip:
315x1 3sets all held for 10seconds

135x1 held for over a minute. Thumbs are shot

Ab machine (30-45sec rest):
70x12
140x12
100x12
70x12

Just wanted to get some hook grip work in.
 
Paused Incline DB Press:
35'sx10
65'sx10
80'sx10

Cable Rows OH grip:
200x8
220x8
260x8hard
180x10

Lat Pulls:
200x10x3

Rotator 2exercises 2setsx12reps


Took it light on the chest stuff will just continue to work up in weight. Will also be adding speed bench in on Mondays once my elbows feel healed up enough to do so.
 
Box Squat (4steppers):
no belt
135x10
225x3
275x1
315x5
225x5

45degree Hypers:
45x12x3

Decline Situps:
35x7
40x7
45x7

Hip exercise with mini band.
20reps 3sets

My squats suck. It's been awhile since i've done them and it's going to take a few weeks to get back into the swing of things. Also squatting without a belt really puts a weird stress on my spine. I'm undecided on whether to start using a belt or not. I know I can do more weight with a belt, but I don't know if that's a good thing or not.
 
I never use a belt on squats or deadlift, i actually haven't used one since highschool, almost like its made my back stronger, well that and regular visits to the chiropractor and massages
 
4 steppers is about 16 inches i thik, thats prett high, is that parllel for you matt?
 
skarhead said:
4 steppers is about 16 inches i thik, thats prett high, is that parllel for you matt?
Click to expand...

actually that's about 1-2inches below //

3steppers is like 5-6inches below //

5steppers is a cpl inches above//

So 4inches is just right
 
yea true, looks like you have long legs too .., but still put up good #s anyhow, nothing wrong w/ them at all. a few weeks like u said and it'll be pretty huge i bet
 
The way it's always been for me too is that if my Squat goes up my DL goes up. But that doesn't mean if my DL goes up my squat does
 
Comp Grip Paused Bench:
barx10
135x7
185x3
225x3
275x5
Paused Middle finger on ring:
275x5 (a lot easier than comp grip)

3board comp grip Paused:
315x3
345x3
365x3
385x3
405x3

Seated DB Shoulder Press:
40'sx10
55'sx3
75'sx10

Tricep Extensions:
100x7
130x7x2

Hammer Curls:
35'sx5
45'sx5
55'sx7

Rotator work 15lb db

This is the type of workout I like to start with for raw bench work. Start with lighter weight then continue to work up each week. The only exercise that I should fail on is the board presses b/c that is a ME exercise. Hopefully in a cpl months i'll have a strong raw bench again. Right now I can really tell my chest is weak
 
Morning cardio:
Eliptical 30minutes
Tried to keep the pace slow around 5-6.5mph

burned around 370calories
 
Paused incline db press:
35'sx10
60'sx10
90'sx10

Lat pulls:
Wide attachment:
150x10
200x7
230x7
240x7
Close grip attachment:
150x8
180x8

Rotator

 
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