Matt76's Training Log

Thursday's Workout

Raw Paused bench- barx10 135x7 185x5 225x3 275x1 315x1 365x1 felt tough for some reason

Shirted Bench:

405 off a 2boardx3 ez

455x failed came out of groove trying to get to touch

495x1 nailed it but my elbows were killing me

525xfailed elbows gave out at bottom

525x stalled in the middle

This was a pretty shitty day. My elbows were killing me and it just felt like I had no strength what so ever. I have thought a lot about this workout and I forgot to do a couple of things. One is to lower the weight with my lats. When I remember to do this it helps a ton and I didn't do it at all. Two is on the last 525 attempt I didn't start to bring the bar back over my face I just pushed straight up. I think if i'd did it different I would have nailed it.

Also I think for my meet my attempts will be something like this. 475, 505, 545

I've never done 545 but it would be a WR if I do and I just want to take a shot at it. Since this is my first meet I will be more than happy with anything over 500 and I don't want to tire myself out by going for something like 495 then 525 before a WR attempt b/c it is a long shot any way and i'll need all the energy I can get. I do believe though if I have perfect form I can hit it. Also I really need to get my elbows healed up b/c they are bothering me just sitting here typing
 
Chin up bro... those are still some good numbers in my book...... and you have a good idea what you need to work on....... keep it up!
 
Yesterday's workout


Raw Bench Paused (pointer finger on ring)- barx15 135x7 185x5 225x4 275x1 315x1 365x1

Shirted Bench:

3board 405x2 cake

1board 455x1

475x1 ez

515x1 nice rep had a press and rack command and nailed it

545x0 missed it. only pressed it about 3-4inches off my chest

315x8 close grip

Rotator

Nice workout here. Only bad thing is I had trouble getting to sleep and ended up only getting 1.5hrs before having to get up and go to work for 9hours. Also my shirt is now actually pretty loose on me. It goes on so easy it's not even funny. When I measured for it I weighed 225 now i'm down around 215 and it makes a huge difference.
 
ATG close stance pause squats- barx10 135x7 185x5 225x5 275x5 315x2 345x1

HS shoulder press- 1platex10 2platesx10 3platesx10

I wanted to do more but I had no spotters and my elbows and shoulders hurt so I called it a day.
 
Yesterday's workout

Raw Bench- barx15 135x8 225x5 275x1 315x1

Shirted Bench:

3board 405x3

1board 455x1

475x1 this will be my opener next week. Had a press command and nailed it

3board raw close grip 405x3
 
Speed bench (3 diff grips 30-45sec rest)- 185+dbl minis x3 9sets

Incline db paused bench press- 65'sx5ez 75'sx5ez 90'sx7ez

Rear Delt work

Rotator work

Done

The first few sets of speed were kinda slow but I got used to it again and I realize that I really need to start doing DE bench. My shoulders and elbows are hurting but that's normal I just forgot to take my aleve before working out. Road to a 600lb bench here I come
 
Close stance pause squats- barx10 135x7 185x3 225x3 275x3 315x3 365x1

DL off low box- 135 for some singles : 140 +dlb mini's for some singles 140 +2sets of dbl mini's for some singles

Lat pulls

Hammer curl
 
Raw bench (pinky on ring)- 135x10 225x5 275x3 315x3 335x3 365x3

5board (comp grip)- 405x3 455x3 495x3 545x1

4board (comp grip)- 405x1 455x1 495x1ez

Shirted up with my new Titan F6:

4board- 435x3
3board- 495x5ez
3board- 545x2 ez hit the rack

Tricep extensions- 3sets of 10

Side Delt work

Done

Great workout today. I must say my new Titan gives a lot more support than my Rage X. I never could hit 545 off a 4board in the Rage but hit it easily off a 3board in the F6. Needless to say I can't wait to get in the shirt again.
 
Speed Bench- 190+dbl mini'sx3 9sets 3different grips

Rear Delt work

Done

Short and sweet. My chest must have not been fully recovered b/c it started to get sore and I didn't want to push it.
 
DL- worked up to 405 for a few singles form sucked so went down to 315 for some more singles

BB Rows- 125x5 185x5 225x5 275x an ugly 5 (UH grip 225x5)
 
Matt can you take some time and really detail your training. I'd like to help you out if possible. Especially with your form. You are very strong but I dont think you are even tapping the potential that you have RIGHT NOW.
 
future said:
Matt can you take some time and really detail your training. I'd like to help you out if possible. Especially with your form. You are very strong but I dont think you are even tapping the potential that you have RIGHT NOW.
Click to expand...

sure can

DL- barx10 135x7 225x5 315x2 405x1 x4 315x1 x5 I practiced different spacing with my feet. The best way for me to squat down was to have a wider stance. It was a little wider than shoulder width. I pull in Chuck Taylors yet still don't feel like i'm pulling back on my heels. I need to learn to look up and rip that shit back.

I don't feel like I pull fast at all. Even when I try pulling hard the damn bar just doesn't move as fast as i'd expect.

I will start video taping my lifts I just forgot my girls camera.

The BB rows are done pinky on ring and OH grip except for the last set
 
Well, you need to drag the bar up your body for starters. Break out the shin guards! :) Every tought of practicing from a box? It can really work on your starting strength. Pulling fast is overrated. Just make the lift. I think that leads to overanalyzing.

Are you conventional or sumo?
 
future said:
Well, you need to drag the bar up your body for starters. Break out the shin guards! :) Every tought of practicing from a box? It can really work on your starting strength. Pulling fast is overrated. Just make the lift. I think that leads to overanalyzing.

Are you conventional or sumo?
Click to expand...

conventional puller. yeah my shins are all scraped up but I don't know if that is from the decent or not. For the next couple months i'm only DLing off a box
 
Bench (pinky on ring)- 315x3 335x1 370x3

5board comp grip- 405x3 455x3 495x3 545x- 2 failed lift offs 545x0

4board comp grip- 405x3 455x1 495x0+0 god I suck thought after the lift off miss I could get it

Tate Press- 45'sx8 65'sx8 75'sx8

Rotator

Done

Benched in the squat rack and it was rough. The pins were set about 5inches higher than my face so it was tough getting it out of the rack and it took a ton out of me. I really thought I would be able to atleast double 545 but I wasn't close.
 
Thursday's workout
Raw bench- 315x3paused+1tng ez

Shirt:
4board- 405x3
3board:
455x3
495x3
545x3cake PR

Tate Press:

60'sx8
80'sx9 PR

Going to cut out shirt work for a couple months. Going to start what I used to do and be ready to peak in 2months
 
I want MORE details MATTY! I can't help if you don't tell me more of what is up. You wanna bench 600+ then give me the 411 on a consistent basis peep. :)
 
Speed Bench- 225x3 7sets 185x3 2sets

DB Bench- 75'sx7 90'sx7 110'sx7ez

DB Rows- 85'sx6 110'sx6 110'sx6ez

Rotator

Good short workout today. I had to lower the Speed bench b/c it wasn't fast enough for me but once I lowered it to 185 it was like lightning. Also my db bench feels real strong the 110's went up like a speed bench.
 
buffness said:
what is "Tate Press" ?
Click to expand...

A tate press is also known as an elbow out extension. you take 2db's lay on a flat/incline bench. Put the butt ends of the db's on your chest then with your elbows flared extend your arms. They work the bottom on the triceps big time
 
future said:
I want MORE details MATTY! I can't help if you don't tell me more of what is up. You wanna bench 600+ then give me the 411 on a consistent basis peep. :)
Click to expand...

Alright just tell me what you need to know bro.

My workout setup will be

Monday:

Speed Bench
DB Bench either flat or incline OR flyes either flat or incline rep scheme will be 7reps
Lat exercise here rep scheme 6+reps
Rotator

Tuesday: off

Wednesday:
Squat or DL
trap exercise reps will vary
lower back exercise 5+rep sets

Thursday: off

Friday:

Raw bench comp grip x4reps. I've done sets of 3's and 5's but never 4's so i'm changing it up. I will start low then work up 10lbs every week hopefully for 2months then deload either 1 or 2weeks then max

Then i'll either do: board press, rack lockouts, floor press, or an assistance tricep exercise. Reps will vary from 1rep and as high as 7

Shoulder Exercise keep reps around 5

Bicep exercise

Done

Saturday: off

Sunday: off
 
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