Matt76's Training Log

Raw Warm-up paused (comp grip):
barx10
135x5
185x3
225x3
275x1
315x1

Shirted Bench 46F6 (sleeves turned out some):
405x1No touch
455x1
495x1got vid

Shirted 44F6 Bench:
545x1(got vid) felt like I stretched something in elbow at the bottom hurts pretty bad

4board pinky on ring(tried to work on going back over face):
405x3
425x3
455x2Damn I suck
405x6best set every rep was very strong and smooth

Kettlebell lying tricep extensions:
47.25x12x2

Mini Band pull apartsx15x2

Everything felt pretty solid. I really worked on pressing the bar back smooth and back over face. The 545 was very hard to touch, but I brought it down slow that is prolly the reason why it was so hard. However, it was a pretty smooth press on the way up.On the way down my shirt or elbow not sure made a crazy tearing noise. I don't have any black or blue spots on my elbow so I think I should be alright. I'm going to ice it everyday maybe even twice a day until the Seminar.

Think I might cut out my bench on Monday and DL on tuesday then take the rest of the week off to rest. I don't feel like going to the seminar hurt.
 
DL:
135x2sumox4conv
225x1sumox1conv
315x1sumo
405x1conv
455x1conv (got vid) damn I lean back way to far
515x3PR slight hitch on the third. I need to work lockout and transition (got vid)

Rack Squats (belly button height):
315x3
405x3
455x3(got vid)
495x0 Damn (got vid)
495x1 fight of my life (got vid)

Pretty happy about today's workout. This was I think my third DL workout since August 6th and i'm hitting PR's everytime. I think my plan to get my DL up is pretty good so i'm going to stick with it. Still need form work, but that will come with more practice.

Thanks to the SIUE team for your words while my lifting without them I would have failed on the last set of deads and Rack Squats.
 
Raw Warmup (pinky ring):
barx10
135x5
225x3
275x1
315x2

Shirted press 44:F6:
405x3 yes all touched
495x3
555x1PR
585x0 damn flared elbows to early
585x0 not enough ass to lockout at top
585x0 closer than the rest but still not enough to lockout
495x2missed third (once again missed lockout)
495x3missed 4th at top

MM 3board press (pinky ring):
315xbunch of reps
315xa bunch of more reps

Rack lockouts (thumbs from smooth):
135x?
225x?
315x?
405x4
then did this overload set that killed me

Also now I wrap my thumbs around the bar. When you have SB telling you to do something you have no choice but to do it. So now that's what i'm doing.

Well I have a final tomorrow and need to study so I will post up more after that

O yeah I need to kill my lockouts. I have been working low boards for the past couple months and been slacking on the top end work and it showed today 2months before my meet so it's time to get to work
 
well sebastian burns at this seminar yes. He said he'd be more than happy to start looking at my vids and helping me out.

Here is what he posted on his board about the group of guys that were at the seminar.

Thanks man it was a real pleasure.You guys are great! The guys from the Lockup Wayne Big LEE and Matt are the Awesome guys. It was a great seminar and I am glad you and Erin are going to be working with these guys.Many benifits from this seminar many new friends. I am really looking forward to seeing matt in the future this guy showed a work ethic that would really stand out anywhere he would choose to train I wish he lived here.
 
Raw pinky ring warm up:
barx12
135x5
185x5

MM 5board (Pinky on ring):
225x3
275x3
315x3
365x3
405x3
455x3
475x3 form was off
405x8 dropped down to work form

Rack Lockout(half thumb from smooth):
405x3
455x3
495x3

Cable Rows:
220x10
260x7
280x5 Left bicep cramp

Rotator

Didn't do any full range work today b/c my right elbow is still swullen. The new way I do rack lockouts are a lot harder. I prolly could have done more weight but my shoulder felt a little tweak so I decided to stop. Overall felt like a very productive workout.
 
12-20-05 bench workout

Warm-up MM Raw comp paused:
135x7
225x5
275x1
315x1
335x1

2board (ring finger) all chains+dbl mini's:
95x3
135x3
185x3
225x3
245x1 :evil: I suck

Pec Deck

Shoulder Horn

12-22-05 DL workout

DL:
135x4conv x2sumo
225x1conv x1sumo
315x1sumo
405x1conv
455x1conv
525x1PRconv
495+50lbs of chainx1conv

Rack Squats:
225x3
315x3
405x3
495x3
585x3
675x3
725x4 should have done 5or6 but I stopped b/c i'm a sis

Form was off on DL's this day. I didn't push with my legs it was more of a jerk. So I came off the floor slower than usual and made the lift a lot harder than what it should been. I'm glad I taped them b/c I got to see what I was doing wrong.

12-24-05 Bench workout

MM Raw Warmup pinky ring:
135x7
225x5
275x1
315x1

46F6:
405x3
455x3
495x2missed 3rd on lockout left arm
515x2PR I guess: missed third shirt kept moving up, but I suck

MM 4board (pinky ring):
315x3
365x3
405x3
455x2missed third brought down tooo low, but prolly the best form i've had on them.
short rest
3board:
365x6-7??

Ok what I have found out is I suck at life. I dunno if my body just isn't adjusting to higher volume or what, but I feel weak. I'm going back to what I used to do and have my workout planned before I hit the gym. Pick sets/reps that I know I can do and will not miss. That way I keep good form and prevent overtraining. I'm taking Tuesday off from benching to let my elbows rest and hopefully feel stronger for thursdays box squats and saturdays bench workouts.

O i'm still having trouble wrapping my thumbs around the bar. It feels like I don't have the same power doing it that way and I flare my elbows to early. However, I think I may have come up with an idea that may solve the problem. I might work with 135 on tuesday just to see how it feels.
 
Thanks G4E i'm glad somebody thinks so b/c I feel like I suck. Might be b/c my diet is going down hill since i'm at home over break. Just not eating enough food
 
Jesus Matt, you are 19 years old, and look what you are lifting!!! You blow away a LOT of people. Stop being so down on yourself :) I have never seen someone your age so dedicated.

As for the diet- this time of the year sucks for that.
 
irongirl said:
Jesus Matt, you are 19 years old, and look what you are lifting!!! You blow away a LOT of people. Stop being so down on yourself :) I have never seen someone your age so dedicated.

As for the diet- this time of the year sucks for that.
Click to expand...

i'm actually 20:), but I dunno it's just hard not hitting the weights that you put on the bar. I'm just not used to it.

Also I watched my vids and got a good look at what went wrong so hopefully I can rest up and come back and fix my mistakes
 
Box Squat(prolly 1/2" above //):
barx10
135x10
225x5
275x3
315x1
belt on
365x1
405x10

Power Shrugs:
Hook grip:
135x10
225x6
315x5
OU grip:
405x5
455x5
495x5

Done

Had a little back tweak today, but my core felt real strong. My normal box squats are usually 1" below// so that is why the weight was so high today. Well atleast for me it was high. Great workout though. Looking foward to trying 525x3 next week on the DL.
 
MM Raw Bench paused(pinky on ring):
135x10
225x7
275x1
315x1

MM 5board(pinky on ring):
365x3
405x3
455x3
485x3PR with this form
495x3PR with this form flew up like nothing
515x2PR? I had trouble getting out of rack

Mini band Front and rear delt

Done

I actually felt strong today. I think taking the extra time off helped a lot. I didn't get in my shirt b/c today was the first day my elbow as felt decent and I didn't want to mess with it. I slept with my elbow wrap on last night and I think that helped a ton. I must be sleeping on it wrong and that makes it hard for it to heal up.
 
Raw Bench Comp grip Paused:
barx10
135x7
185x3
225x3
275x1
315x1
345x1Cake will work up 10lbs each week

Push Press(middle finger on ring):
135x7
185x1
225x3
250x1
165x10out of breath so I had to stop :D

Shoulder Horn:
10'sx12
15'sx12
20'sx12

I was really suprised how strong I felt today. My comp grip bench just flew up. I'm still not as strong as I used to be comp grip, but i'm hoping muscle memory will kick in and help me get back into it. I feel stronger right now pinky on ring then comp grip.

Push Press went well. I have balance issues though. I press it up real fast but then I lose my balance at the top and have to like walk around with 250 for 5secs before i'm steady.

Last I love the shoulder horn. I need to get one of these b/c it really works your rotators without any pain.

O and the reason why I am going light on things is b/c i'm sick of failing on reps and overtraining. I'm going to start picking weights/reps I know I can hit.
 
SLDL off two 45lb plates (no belt):
Hook Grip:
barx10
135x7
185x5
185+50lbs of chainx2
185+100lbs of chainsx1
225+100lbs of chainsx1
275+ 100lbs of chainx1
315+ 100lbs of chainx1
345+ 100lbs of chianx1
OU Grip:
365+ 100lbs of chainx1
400+ 100lbs of chainx0 bar got out infront of me
400+ 100lbs of chainx1

Abs

Skipped heavy DL's today b/c my diet and sleep has been shit and didn't feel like having a bad workout. I was just going to do lower weight higher reps but changed my mind to heavy singles and loved it.

I like the hook grip better b/c it helps keep the bar close, but my thumb popped and I didn't feel like dislocating anything so I went back to OU grip and the bar kind got out infront of me. All and all very happy with this workout
 
Raw Bench(pinky on ring):
barx10
135x10
185x5
225x4
275x1paused
315x1paused

Pinky on Ring paused band sets:
225+dbl mini'sx3
225+2pair dbl mini'sx3
225+2pair dbl mini's +1pair dbl monster mini'sxNegative :lol:
bar+2pair dbl mini's +1pair dbl monster mini'sx5
95+2pair dbl mini's +1pair dbl monster mini'sx3
135+2pair dbl mini's +1pair dbl monster mini'sx3

Rack lockouts:
245x3
335x3
425x3
515x3
565x3

Good workout i'm still sore from my SLDL workout. The band sets were a good change of pace. It wasn't as much as the weight as it was the stabilization that made it hard. Should be getting back in my shirt next friday.
 
Box Squat 5steppers:
135x10
225x7
275x3
315x1
Belt Up:
365x1
405x1
425x3

Rack Deads Above Knee:
Hook Grip:
225x3
275x2
315x2
Belt UP:
405x2
OU Grip:
495x1
585x1
635x1
675xLOST GRIP AT TOP
Put On some Wrist Wraps:
700x0 :evil:

Well I am pretty sure I haven't ever held more than 545 in my hands before so I am pretty happy with this workout. I really need some lockout work and lower back work.
 
Raw MM Bench Pinky on Ring:
barx10
135x7
185x5
225x3
275x1
315x1

44F6: (elbows already hurt just putting it on and the damn thing felt really loose)
405x1
495x1
550x1
560x1PR
565x1PR

5board middle finger on ring:
225x3
275*3
315*3
365*3
405*3
455*3
495*3

Done
BW: 244 HELL YEAH

My elbows are prolly swelled up 1/4 or an inch, no joke . Not going to get in the 44 until the meet b/c that damn thing is loose enough. However, I still hit PR's and my bw is down. Pretty much just need to rest up and get the lockout stronger.

All the reps in my shirt I did pretty damn slow. Prolly going to do that with the 550 at the meet. Then go all out on my other attempts.
 
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