Matt76's Training Log

Front Squats:
warm up
245x1
265x1
275x1

back squats:
225x5pausedx5regular

SLDL:
225x3
275x3
315x3

done

good short workout. The front squats went alright. They would be better if I would remember to push my knees out as they have a tendency to want to bow in on front squats. Rear squats felt very strong but I didn't have that much weight so that might have been why. My long term goal would be 405+ on front squats. I'm thinking i'm around 300 or so now and I just started them so i'm pretty excited about working towards that goal.
 
Paused comp grip bench:
barx10
bar+chainsx7
95+chainsx5
135+chainsx5
185+chainsx3
225+chainsx1
255+chainsx1
275+chainsx1
295+chainsx1
315+chainsx1
335+chainsx1
touch and go
355+chainsx1
chains weigh between 90-100lbs adding about 80lbs at the top and 40lbs at the bottom

315x4tng+1paused

Hybrid Incline db flyes:
55'sx3
75'sx2
90'sx10

Rear delt db's:
warm up
75'sx4

side delt:
30'sx7

done

Great workout today. I am very happy with how the chain bench went. I also used got one of those non slip rug pads to help prevent me from sliding on the bench and it worked great. I felt pretty strong today but wasn't very explosive so i'm going to try and work on that more.
 
Power cleans:
warm up
225x2
255x1+OH Press
widen grip to pinkies on ring
255x2

45degree hyper with BB:
barx10
65x10

Wide CBL Rows:
warm up
280x5
realized I wasn't supposed to do either of these exercises today
 :oops:

laying db extensions

Seated BB Shoulder Press(first time ever doing these):
warm up
225x1
245x0 struggled for about 10seconds getting it out of the rack then I failed at lockout:(
no rest
185x7

tate presses

rotators

done

Not a bad workout today but I should have rested instead. Did some pretty heavy cardio the past cpl days and also hit my calves and abs too. Anyway will rest up tomorrow and hit some front squats on saturday
 
Sunday's so called workout:
front squat
warm up
235x3back got super stiff

Rack deads right above knee:
focused on keeping back straight
warm up
365x3 very easy however, my back started hurting so I quit


Didn't think this was going to be a big deal, but I could barely get out of my car by the time I got home. I am still having a hard time getting around. I need to rehab the shit out of my back and I think i'm going to go see a chiro

Today's workout:
treadmill walk 10minutes

Back extensions and side abs:
3sets eachx12-15reps with bodyweight

Leg curls
Nothing super heavy but I did 3sets x10x7x5

Treadmill walk:
16minutes
 
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