Matt76's Training Log

Bench Warmup:
barx20 2diff grips
135x10 2diff grips
185x5
225x3
185x3+dbl mini's
Speed Bench:
185+dbl minisx3 9sets many different grips

Hybrid Flat bench Flye:
35'sx7
55'sx7
85'sx10 last 5were paused

Lat Pulls:
200x5
240x5
270x5
300x5 last rep was UGLY

Rotator 2exercises 8reps each 25lb db

I need more speed bench for sure. It was really starting to pick up at the end though. Will stick with bands for 2more weeks then go raw for 2weeks then go chains for 3weeks and repeat.
 
Matt76 said:

I need more speed bench for sure. It was really starting to pick up at the end though. Will stick with bands for 2more weeks then go raw for 2weeks then go chains for 3weeks and repeat.
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great plan. 600 is clearly soon. hope my bench sess goes well tonight
 
skarhead said:
great plan. 600 is clearly soon. hope my bench sess goes well tonight
Click to expand...

yeah we will soon hopefully either in Sept or November at a 220bw. Speed bench used to be a staple of getting my raw bench up. I think it just helps to have that extra practice of reps on the bench
 
Close grip Bench Middle finger on inside smooth:
135x12
225x3
275x1
315x1
335x1
365x0 it went up but it was double dipped and ugly

Paused 4board comp grip:
405x1
455x1
495x1
525x0

Side/Rear Delt raises:
30'sx7
35'sx7
45'sx7
50'sx7

I was just run down today. My chest was still really sore from Wednesday's workout and my back is still fried from work. It's going to take a cpl weeks to get used to my new routine. Weights just felt heavy
 
Matt76 said:
Close grip Bench Middle finger on inside smooth:
135x12
225x3
275x1
315x1
335x1
365x0 it went up but it was double dipped and ugly

Paused 4board comp grip:
405x1
455x1
495x1
525x0

Side/Rear Delt raises:
30'sx7
35'sx7
45'sx7
50'sx7

I was just run down today. My chest was still really sore from Wednesday's workout and my back is still fried from work. It's going to take a cpl weeks to get used to my new routine. Weights just felt heavy
Click to expand...

weight look good nehow matty
 
Paused comp grip bench:
barx12
135x10
185x5
225x3
275x3

Rack lockouts:
365x1
405x1
455x1
495x1
545x1
585x1
585x1
no rest
495x3

Speed Bench:
185+dbl mini'sx3x9sets

Hook Grip Static holds:
185, 225, 275, 315, 365, 405x 3attempts couldn't hold on to my thumb b/c I forgot my chalk at home :evil:
DBL OH static hold:
405 10secs
365 10secs
315 10secs

Tricep Ext:
90x7
110x7 2sets
120x7

High Face Pulls straight bar:
80x7
100x7
120x7
140x7 awkward couldn't get my balance right

BB curls

Ab pulldowns

Rotator

BW: 235-236

Training time 1.5hrs

Didn't go any higher on bench b/c I didn't have a spotter/liftoff guy and it was kinda hard to get out of the J-hooks. I didn't take anything to failure as to not burn myself out and I tried to pick exercises/rep schemes so i'm not sore for work. I also did some of my assistance exercises in a circuit training routine.

Also I got my first paycheck from UPS and it sucks. I'm only getting about 3-3.5hrs a day b/c we are unloading the trucks to fast I guess. Looks like I will be going back to roofing for the summer and picking up another summer class.
 
Well I got drunk for the first time in 3.5 years Saturday night at my friends wedding so I wasn't feeling so great for sunday's workout :lol:

Bench Raw Comp Paused:
barx10
135x7
185x3
225x3
275x1
315x2 i'm going to continue to work up in reps of 2 b/c I don't get sore from 2reps

5board:
405x3
455x3
495x3

4"ROM Rack Deads:
Hook Grip:
135x5
225x3
315x1
405x1
495x1
545x0 came really close though
UH Grip:
545x1
585x1
635x1
675x1
725x1
765x1
805x0 close but no cigar hands were smoked

Thanks to Clark and Jordan for coming in to help. I was very happy with the way my rack deads went, but from now on i'll have to make them a bit lower. Felt sluggish on my bench but my lockouts seemed ok. Still not bad for drinking the night before.
 
Sunday's workout:

Front Squat
1armed DL's
BB Curls
Lying BB Extension
BB Rows


Didn't really keep track of the weight used or reps b/c I worked out in my basement with a standard bar and all sorts of different sizes of plates
 
Squat: 275x1
Rack Squat: 675x1, 585x4
Incline DB Press: 100'sx3 5second pause


My right rotator feels a little messed up I should have warmed up more for the presses. Nothing to failure but the rack squats felt a lot heavier than they should
 
buffness said:
I'm no drinker either..good job Matt :)
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Thanks buff. I think i'm going to drink two more times this summer then call it quits again for awhile. I got another friends wedding then my 21st b-day coming up. I was strict for 3years and I think I deserve a little break this summer. I will come back stronger and smarter once things get back on track
 
Raw Pause Bench comp grip:
barx10
135x10
225x5
275x3
315x3

5board comp grip:
405x3
455x3
495x3
505x3

Latt Pulls:
200x10
240x7x2

Incline Press:
225x5 felt heavy so I stopped

Shoulder Horn:
20'sx10
30'sx10

Not a bad workout I am thinking about getting in my loose 44 next week just to get the feel of shirt benching again
 
skarhead said:
matt when is 600 coming?
Click to expand...

not sure bro. If it doesn't happen in Nov then it might be awhile b/c I will be changing my training program after that to more of an athletic/strength routine
 
Farmer's walk at the lockup:

215lbs each handx3trips around 140-150ft a trip

I actually could do this pretty fast and held the weight for a static hold at the end for around 10seconds or so. Turning was awkward though, but I just kept my feet moving
 
Sunday workout
Raw Bench Paused comp grip: 335x1cake

Log presses and jerks


Today:

Morning cardio
26min eliptical
19min walk
 
several 40yard drags and pulls with the washing machine

all I have to say is i'm about to puke. It was 20yards each way and I was always very strong with the first 20, but the last 20 my legs and lungs were fried

Here is a vid to show what my washing machine setup looks like haha:

I took my roofing hammer(hatchet end) to make the holes in the washing machine. Then I just strung a chain through it

http://media.putfile.com/Washingmachinedrag
 
Rack Dead Below Knee:
135x10
225x5
275x3
315x1
365x5
405x5
455x5 My back got fried
495x0
Rack dead above knee
495x5cake

Leg Curls 4sets I am weak at these

Well I was sore and tired from yesterday's workout, but I still needed to get in the gym today to get some work in. Rack deads below the knee is the hardest starting position for me so i'm going to start drilling these. I am going to go back in tonight to finish my workout as I had to cut it short b/c of class. Some douche did curls in the squat rack for 20minutes. Hell I just stood there staring and rolling my eyes, but he just kept doing drop sets and up sets and whatever the hell those BB's do. It was with only 85lbs too
 
Night workout:

Leg press:
110x15
220x15
330x12
440x12
550x12

Reverse wrist curls 3sets 12reps

Done
 
10-15minute stretching

3minute Jog

Ten 40 yard sprints

I would sprint 40 take a short rest (20sec-1min) then sprint another 40. Then I would take a 1-2min rest and repeat. I even stretched during my long rest and it still feels like my groin is torn to shit.

Going to do some upper body stuff tomorrow. Saturday is an off day. Sunday might be too. Then i'll be back at it on Monday
 
Push Press/Split Jerk (hands around shoulder width):
barx15
135x5
185x1push press 2split jerks
225x4 2push, 2split jerks
185x5push press+2split jerks
185x5 split jerks
Nothing to failure, but damn I was out of breath. Also my wrist hurt of something fierce b/c I forgot my damn wrist wraps at home.

Hammer grip DB push press:
40'sx10
55'sx10
65'sx7 triceps were burnt

Flat Bench DB Flyes:
40'sx10
60'sx10

DB Curls 3sets

Rear Delt machine 3sets

Learned a cpl things today. First is that I need to push myself harder when doing the push presses. When I rest between presses and let the weight sit on my chest I get out of breath fast. I think if I push hard for about 8reps take 20-30sec rest and pump a few more out i'll be alright.

Also no more doing split jerks while facing the mirror. I forget to look down when wanting to snap under the weight and it makes it 10times harder.

Another thing is that having an arch sucks b/c when I start to get tired I tend to arch my back and my form gets all out of wack.
 
Log press: Push Press/Split Jerk
Warm up
185x10 +3failed split jerks in 90seconds
155x a few goof off push presses and split jerks prolly around 5-6

Tire Flip:
4flip setsx3
7flip setx1 Wayne flipped it once in the beginning and I don't thing either of us wanted to put it back haha

If I get the split jerk issue worked out I should have no trouble hitting 12-14reps. I had 9done in 40-45seconds. I need to remember to look down when snapping under the weight.

Tire flip is by far my favorite. I thought it was pretty easy. I wish the last event was just a 30-40yard tire flip :D

Thanks to Wayne, Jordan, and Dave. Thanks to Lee for nothing other than to tell me I do my push press completely wrong haha
 
Below the Knee Rack DL:
135x7
225x5
315x3
365x3
405x3
455x3 Tried out using a different foot placement and I didn't like it

Static holds:
315x2sets to failure
315+225+135 1set all to failure

weighted abs

3sets 40yard Washing machine drag

Still wore out from flipping the tire and doing the shoulder presses on Thursday. I didn't think the tire flip effected me that much, until yesterday when I woke up and my back was sore and my forearms and biceps were jelly.

Didn't check bw as yesterday was my cheat day. This whole week will be low carb and nothing but some walking. Hopefully I can avoid the sauna, but I doubt it
 
well I tried out the sled that we have to pull at the strongman comp and my washing machine is 10x as hard:)
 
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