Matt76's Training Log

eliptical: 17minutes, I did some 1min fast pace, 1min slow pace stuff too

Walk: 20minutes
 
Awesome Matt. That tire flipping sounds like a hoot!! I guess walking IS boring after some of the stuff you do :)
 
irongirl said:
Awesome Matt. That tire flipping sounds like a hoot!! I guess walking IS boring after some of the stuff you do :)
Click to expand...

hell yeah it is. I prefer to drag or flip something any day, but I guess I better get used to it as i'm taking a walking class next semester:)
 
20min walk
20min eliptical (did some intervals of 2min fast 2min slow, 1min fast 1min slow, then I took the last 5minutes easy)

bw: 227 in soaking wet shirt and shorts so i'm hoping around 226. Didn't want to strip down b/c I weighed myself in the fitness center office:)
 
to be honest i'd like to lose 5-7lbs of fat. This would make me one happy sob. After this strongman comp i'll prolly go back to 230 or so and cut back down the right way from there
 
Went to the gym b/c it was the only place in town with power

Box Squat 4" below//:
barx10
135x5
185x5
225x5

1legged squats:
bwx15x2

Leg Curls 3sets 10-15reps

Static Holds:
365failure
315failure
365hook grip failure

Took it easy as it's been awhile since i've done any squat work. Will continue to increase the work load
 
Raw Bench:
135x10
185x5
225x3
275x2
315x1

Titan 44F6 Katana:
4board:
405x5
3board:
455x3
495x8cake

Been over 3months since i've been in a shirt and about 3weeks since i've benched. The shirt feels alright but the real test will be when I touch. I was just trying to get the shirt broke in a little bit today and get used to feeling heavier weight again.
 
1arm flat DB Bench:
paused
35x10
55x10
80x10
tng
100x5ez this weeks goal set, will continue to work these until I do the 130'sx10paused. Hopefully

Tricep ext flat bar:
100x7
120x7

BB Curls

Mini band rear delt

Done

Short and sweet workout. I actually wanted to do this tomorrow so I wouldn't be sore for Sunday's workout, but I got busy and couldn't make it in the gym.

This was my first time doing 1arm db presses and they are weird. It really forces you to stay tight in the mid section and keep your legs flexed. I liked them and will continue to do them
 
SLDL off step:
OH grip no chalk:
135x10
225x7
315x1 had to change to OU x2
365x3 OUgrip

Leg Press
4sets 7reps

Ab Machine
3sets 7reps working up to the stack

Tire Flip
3sets of 8flips

Done

My hips were actually sore from the 1armed DB presses haha Pretty sad I know.

I forgot my chalk and my chuck taylor's I dunno what I was thinking. O and I got stuck with a shitty bar b/c somebody was using the DL bar to bench with.

I just took the tire flips easy, but I did video tape it. You can't see the whole thing b/c I just set the camera on a chair
 
I would like to try tire flips some day...

Nice looking workout even though you started it out on the wrong foot (forgetting stuff)... been there ;)
 
Raw bench comp grip paused:
135x7
225x3
275x1
315x1

44F6 Katana:
405x3NT but very close
455x2 touch
495x1hard
495x1hard

4board:
405x3
break to help lift off and set shirts
315x5
405x1just stopped ran out of gas

Not a good workout. Just didn't feel very strong today, but atleast the weight didn't feel as heavy as it did last week, well that is until it was time to press :D

The shirt isn't tight enough in the chest so it's not giving me the spring I need out of the bottom. Going to need a 42chest plate of some sort. Also I am undecided about my future meets and weight as of right now. All I have officially decided on is that i'm not going to be competing in the DL until I bench 600. I feel that I need to work my squat more to get the necessary leg drive for the bench, and the added pressure of having to worry about peaking for benching and DLing at the same time isn't worth it to me.
 
Rotator warmup
Bench warmup:
barx10
135x7
185x5
225x4(2close grip, 2wide grip)chest and front shoulders still felt sore

Speed Bench (varying grips):
185+dbl mini'sx3x6sets
135+dbl minisx3x3x5 Didn't feel fast enough with the 185, but was super fast with 135 will prolly just stick to 155next week and work up from there

1arm flat bench DB Presses:
Paused:
35x3
55x3
85x3
110x4tng+1paused (paused the last one, all were fast and ez)

OH Cable Rows:
150x7
200x7
220x7

Seated Rear Delt:
35'sx10
45'sx10x2

Hammer Curls

Rotator work



Well i'm beat. Front shoulders and chest feel very tore up. I need to start eating more quality food to help with recovery instead of just being to cheap and lazy to go buy and cook food. I was happy with how ez the db presses were. I'm sure they'd been even better if it didn't take me 10seconds to setup while trying to balance 110lbs in one hand
 
Squat:
barx10
135x5
225x3
275x5

DB Shrugs:
55'sx10
85'sx10
110'sx10

Reverse Hypers:
50'sx12x2

Leg Raises Fronts and Sides 2sets

Side ab work with 70lb db's

Back was still pretty sore from arching on Wednesday, but this was a good workout to get back into squatting. Will just continue to raise the weight each week.
 
Raw Bench Paused (middle finger ring):
135x10
225x5
275x1
315x1

Old 44F6:
405x3x3 Last set was the best set every rep flew up like nothing, and I worked on keeping my head down while touching. It's a bit odd, but I think it will be good getting used to it

MM 5board Paused(pinky on ring):
365x4
405x3
455x2(should have made smaller jumps)

MM 4board Paused (pinky on ring):
365x3
405x3
425x1

Raw Bench Pinky ring 225x??? not sure how many just repped it out a little and left quite a few in the tank

Good workout today. The old 44 felt pretty solid, I think I could prolly touch around 365 in it, so it is pretty loose, but it will be a good training shirt. Also the board presses felt alright, but not near as strong as they should be. On a good note my upper back is starting to become more flexible again and i'm starting to be able to set back on my traps while benching.

I think I need to start throwing rack lockouts back in so I can get used to heavier weights again.
 
Eliptical: 17min fast 3min cool down 2.78miles
Walk: 20minutes

Preworkout BW: 224
 
Bench Warmup:
5lbs rotator work
barx10 5close 5wide
135x7 5close 2wide
185x5 3close 2wide
225x4 2close 2wide

Speed Bench (different grips starting close ending wide):
All with dbl mini bands
135x3
145x3
155x3
165x3
175x3
185x3x2
195x3x2

1arm DB Flat Bench:
35x5 paused
50x3 paused
80x3 paused
120x7 last 3paused

Wide Neutral grip CBL Rows:
180x6
210x6
230x6
250x6

DB Curls

Rear Delt Machine

Rotators

Good workout the speed bench went a lot better than last week. My chest and front shoulders were not 100% but they were a lot more recovered than last week too. I had two problems this workout. One was that the bone on top of my left shoulder has a sharp pain in it. Hoping I can knock this out by icing it for a few days. Other problem was that the 1arm db presses were hard with my left hand. By the time I switched the db over my setup slid way out and prolly increased my ROM by 3+inches. When I do the 130'sx5 next week I will have somebody hand me the weight.
 
Squat:
barx7
135x5
225x3
275x1
315x6 did 1extra b/c I didn't like my form on the 5th

BB Shrugs:
OH grip
135x15
225x10
315x5 OU Grip x5
OU grip power shrugs
365x10
405x5
455x5
OH Grip
225x10

Close stance (heels apart 5") 5sec pause squat:
225x7

Side db Abs:
70'sx8
80'sx8

Plate Pinches:
two 35's
right hand 5secondsx2 :evil:
Left hand 4secondsx2
a bunch of passing the weight back and forth from one hand to the other to keep the weight from dropping
two 25's 2sets to burn out then a bunch of passing back and forth


Front Leg Raises

Preworkout Stimulant: big ole cup of cappuccino and 2ephedra caps
:D I was freaking wired haha

This was the strongest I felt in a long time. I was only supposed to go up to 285 on squats, but all the weights felt light today so I went heavier. I also did a little form work on the squat at the end with just the bar. I need to set the bar a tad bit higher. I was having to lean forward to much b/c the bar was set to low on my back.

Also my left shoulder still hurts, but after about 30minutes it was warmed up and didn't feel any pain in it for the rest of the workout.
 
Bench Warmup:
barx15 10 close grip 5wide
135x10 5close 5wide grip
185x3close 2wide
225x1 close

Speed Bench (started pointer finger on inner smooth then worked out each set):
185x3
195x3
205x3
215x3
225x3x2
235x3
245x3
Thought I did nine sets but I guess not

1arm flat db presses:
50x5
70x5
100x5
130x4left x6right (right hand ez, I realized that I touch a lot higher with my left arm which increases my ROM and is prolly what makes that arm so damn hard)

BB Rows:
135x7
185x7
205x7ez

Pullups
bwx10

My shoulder was bother me before the workout, but I guess the asprin kicked in and knocked out the pain during the workout. My bench felt really strong and all the sets were really fast which was suprising. I was also suprised with the pull ups as I have never really done them before and I paused at the bottom between each rep. Overall great workout, but now my shoulder is starting to hurt again so we'll have to see how it feels later in the week.
 
Way to go Matt!! Those 1 arm DB presses sound very interesting. I'd like to try them after my comp is over.

What is 44F6 Katana? You lost me there..lol..

Good call on the food- pile the good stuff in ya, it'll make such a difference.

big ole cup of cappuccino and 2ephedra caps?? wuss ;) LOL
 
irongirl said:
Way to go Matt!! Those 1 arm DB presses sound very interesting. I'd like to try them after my comp is over.

What is 44F6 Katana? You lost me there..lol..

Good call on the food- pile the good stuff in ya, it'll make such a difference.

big ole cup of cappuccino and 2ephedra caps?? wuss ;) LOL
Click to expand...

Thanks IG

The 44F6 Katana is a type of bench shirt and I didn't get jack out of it

well maybe next time i'll dbl my cappuccino and ephedra intake
 
Matt76 said:
Thanks IG

The 44F6 Katana is a type of bench shirt and I didn't get jack out of it

well maybe next time i'll dbl my cappuccino and ephedra intake
Click to expand...

Ah. ok :)

And, don't mind me, I don't get wired off of anything like that. No matter how much I take. I was like that from the get-go.
 
Squat:
barx10
135x7
225x3
275x1
315x1
275xaround 12-15 The last few were grinders


My diet got messed up big time today. I got really busy with school and having to drive back to home and all I hate today was a little cookie dough. So I am actually pretty happy with my workout
 
Paused Bench (middle finger ring):
135x10
185x5
225x3
275x1
285x3
300x3

MM 5 board held a long pause on the last rep of each set (ring finger on ring):
365x3
385x3
405x3
435x3
455x3 prolly my fastest set
495x0 setup sucked and I was wore out
405x8

Rack Lockouts:
495x3
545x3
585x1 I suck haha
495xburnout


Workout today was about 4hrs long :shock: Had a ton of ppl in lifting today and for the most part everybody had a pretty good day, but it sure in the hell wore me down.
 
Paused Bench pinky on ring:
135x7
185x3
225x1
275x1
Paused Close grip Bench (middle finger on inside smooth):
225x10
no rest just change of grip to middle finger on ring
225x5paused

Squat:
135x7
225x3
275x1
315x1
345x1 couldn't believe how fast this was
375x1put bar way to high on back had to do a GM out of the hole. Actually mid way through the squat I slid the bar back in place and finished the rep. Pretty stupid I know
405x0 :evil: Went down way below // and just wasn't strong enough
225x20 You can't call this an ez set b/c it's very tiring, but all reps were very fast

Pullups:
bwx11

Lat pulls
210x10 to tired to do anything more

Side ab bends:
70x7
85x7
100x7

1set of DB Curls

I was happy with my workout today. Just wanted to work the form a little on the bench. I didn't go to failure on the last set with 225 as I didn't want to do a burnout. I really worked on having a long pause, and using good leg drive to drive it off my chest.

I haven't tried to squat 405 without a box for 2years, but I felt pretty strong today so I figured why not give it a try. I am pretty sure I would have gotten it if I didn't burn myself out with the 375 as I knew I had the bar to high and should have just reracked it and adjusted.

Anyway hell of a workout and i'm starting to feel stronger. :D
 
bw: 222 :D I was expecting to be 230 and have to lose all sorts of weight this week. Woohoo I am glad I had steak N shake last night now
 
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