Matt76's Training Log

well here is my plan for the next couple of months

Monday:
chest exercise
1-2 rowing/lat pulldown exercise
bicep exercise
grip work

Wednesday:
Squat/DL work
Lower back work
hammy work

Friday:
raw bench 5reps paused (start with an ez weight work up 10lbs each week)
board press ranging from 2-4boards
tricep exercise
shoulder exercise

inbetween I will try to get into the gym to do some running and what not
 
Flat Bench DB Flyes:
35'sx10
55'sx7
70'sx7

Wide lat pulldowns:
150x10
200x10x3
Close grip lat pulldowns:
150x10x2

BB Curls
3setsx10reps

Plate Pinches

Good easy day. Will continue to increase weight and volume as the weeks pass
 
Wide Stance Squat:
barx20
135x10
225x5

SLDL off block(all dbl overhand):
135x10
225x5
275x5

Decline situps:
bwx12x3

side bends:
65x12

Done

Good easy workout to try and get back into squatting. My wide stance squat feels very week so I am going to alternate between wide and close stance squats each week. Also my back did get a little twinged even from just 225 so i'm going to have to come back slow and steady
 
Matt,

How the hell do you fit into a size 42 shirt? Do you use shirt slippers?
 
Achilleus said:
Matt,

How the hell do you fit into a size 42 shirt? Do you use shirt slippers?
Click to expand...

yup sure do. I could still get into without them, but it would just take a tad longer. You have to remember I have a huge arch so I can wear a tighter shirt and have no problem touching weight
 
Paused Bench Comp Grip:
barx20
95x15
135x10
185x10
225x5
255x5

2board Paused Pinky on ring:
275x3
315x3
335x3
355x1
375x1

Tricep Ext:
100x10x3

Standing Strict Military Press:
135x10x2
145x10

Trap Bar Farmers Walk:
335lbs 3basketball court lengths

Nothing really hard today just getting back into the swing of things. Just want to have the weights move up from here on out
 
Matt- another question, if you don't mind-

Do you compete in the same shirts you train with, or do you get a brand new one for a meet? How many times can you use a shirt before it gets 'slutty'?

Thanks. Bench training looks nice.
 
depends. When I hit my 570 last year I trained in that shirt for a very long time, and by the time the meet came around it was very stretched out, but I knew how much I could get out of it. However, once I got a tighter shirt a few weeks later I was trippling 50lbs more than I ever had before.

My best advice advice would be to buy a Titan shirt. Beat the shit out of it for 8weeks send it back b/c they have the best warranty out there. Then train in it for a good 3weeks to make sure you know the groove and can touch alright
 
Matt76 said:
My best advice advice would be to buy a Titan shirt. Beat the shit out of it for 8weeks send it back b/c they have the best warranty out there. Then train in it for a good 3weeks to make sure you know the groove and can touch alright
Click to expand...

Yea I'm planning on getting a sz. 46 Katana (I weigh about the same as you). I have a 48 Fury (my first shirt) that has a runner so I'm going to send that in.

Thanks for the reply. I'll be checking in to your log again for some bench ideas.
 
Achilleus said:
Yea I'm planning on getting a sz. 46 Katana (I weigh about the same as you). I have a 48 Fury (my first shirt) that has a runner so I'm going to send that in.

Thanks for the reply. I'll be checking in to your log again for some bench ideas.
Click to expand...

I started with a 46F6 weighing around 220. Then went to a 44F6 weighing around 235. Then I went to a 46/42chest weighing 245:) Then I got a 44/42F6, but it wasn't quite built right for me and didn't give the support needed
 
Bench comp grip paused:
barx15
95x10
135x10
185x5
225x3
255x1
275x5ez

Seated DB shoulder Press:
30'sx7
60'sx3
85'sx1
100'sx3ez

Paused 2board close grip(half thumb from inside smooth):
225x7
255x7
275x7ez

Rear Delt:
30'sx10
40'sx10
45'sx10

Rotator work

BW:220

Good workout just want to keep the weights going up
 
DB Flat Bench Paused:
35'sx10
55'sx5
75'sx3
110'sx5ez

Incline Flyes:
45'sx12x2

UH Grip BB Row:
155x7
205x7
OH Grip BB Row:
155x7
155x10

Lat Pulls:
200x10
210x10
200x10
190x10
100x15to belly

BB Curls
 
thanks KC it felt good too :)


Trap Bar DL:
135x7
225x5
335x2
365x1
Trap Bar DL+farmers walk:
425xhalf court and back
475xhalf court and back and held it for 10+seconds
385xfull court and back
335xfull court then I turned to fast and the plates flew off the bar (we had clips but the weights pushed them off) so we had to reload it and I did an additional 3courts to make it around 336ft

Leg Press (all as deep as the machine can go):
1platex15
2platesx15
3platesx15
4platesx15ez
plates are 55lbs each

side abs:
45'sx10
90'sx10

Decline situps:
bwx10
35x10

Done

Great workout today. Felt good to hit the lower body/back again. My back is still messed up and gives off some really sharp pains right below my shoulder blades and towards the center of my back, but it doesn't hurt as bad as it used to so maybe it's healing. Very happy with the farmers walk. I would like to work up to 500lbs for 2court lengths.
 
Paused Bench comp grip:
barx15
95x10
135x10
185x5
225x3
255x1
295x5

Seated DB Shoulder Press:
30'sx7
55'sx3
85'sx1
110'sx3

Paused 3board pinky on ring:
275x3
315x3
345x3
365x3
405x2(smoked the first rep, then I raised my head on the 2nd and lost the explosiveness out of the bottom)
no rest
315x5 long pause and very explosive

Incline Tate Presses:
35'sx7
45'sx7
60'sx7

Hammer Machine Shoulder Press:
1platex10
2platesx10 just for a little extra shoulder work

Done

Happy with today's workout hit my goal on the raw bench easily. Will keep moving the weights up next week
 
Speed Bench:
close grip(pointer on inside smooth)
225x3x3
medium grip(thumb away from smooth)
225x3x3

3sec paused DB Flat bench:
55'sx3
85'sx3
120'sx3

Strict BB Row:
135x7
185x7
185x10

Pull ups:
bwx10

DB Row:
65'sx12
100'sx8

BB Curls

Done

Just want to get back in the habit of benching twice a week
 
SLDL off Floor:
OH Grip:
barx15
135x10
225x5
275x3
315x1
365x1
OU Grip:
405x5
OH Grip using only finger:
225x7 concentrating on keeping my back straight

Leg Press:
220x7
330x7
420x7
530x7
620x7

Leg Raises

Done

Good workout. Pretty happy with how strong the SLDL's felt b/c I haven't went heavy on them in a long time
 
Thanks KC. I was pretty suprised at how it went. Might be going for a 450tripple in a few weeks
 
Comp grip Pause Bench:
barx15
95x10
135x7
185x5
225x3
275x1
315x5
275x5(first three paused for 3seconds, last two paused for 5seconds)

Seated DB Shoulder Press:
35'sx7
50'sx3
85'sx1
110'sx5

Paused 3board (pinky on ring):
225x7
275x7
315x7
345x7
365x6(didn't attempt the 7th, I moved the pins up for this set and hit them on the 6th rep which really made me struggle with it)

Side/Rear Delt:
35'sx5
45'sx5
60'sx10

RT Handle:
50lbs
95lbs
120lbs
140lbs
165lbs
175lb attempt failed
140lbs to failure
120lbs to failure
95lbs to failure concentrating on just holding it with my fingers
50lbs to failure concentrating on just holding it with my fingers

Rotator work

Done

Good workout. I hit my goal on raw bench very easy and everything else felt really solid. Going to be hard to find time to workout next week b/c of Christmas and i'm starting to move on Thursday
 
Narrow Stance Paused Squat:
barx15
135x10
225x5
275x5

SLDL off floor:
OH Grip:
135x7
225x3
315x1
375x1
OU Grip:
425x5PR

Light Front squats
some leg extensions and abs

Done

Great workout today and I can't believe I hit a PR after not working out in forever. Very happy to say the least
 
Paused Bench (comp grip):
barx15
95x10
135x7
185x5
225x3
275x1
315x1
335x5

2board Paused (comp grip):
225x3
275x3
315x3
365x3
385x3
405x3

Flat Tate Presses:
45'sx8
60'sx8
70'sx9

Front DB Raises:
35'sx5
40'sx5
45'sx5

Side/Rear Delt:
35'sx12
45'sx12

Done

Another great workout. The 335 was prolly better than the 315 2weeks ago so it looks like everything is going as planned hope to hit 355x5 next week.
 
Speed Bench:
6different grips
225x3x6

Flat DB Paused Bench:
40'sx5
80'sx3
100'sx2
130'sx5

Neutral Grip Lat pulls:
200x7
240x7
260x7

Close CBL Rows:
200x7
240x7

BB Curls

Rotators

Done

Felt very strong and fully recovered today
 
SLDL off floor:
Double OH grip
barx7
135x5
225x3
275x3
315x1
365x1
405x1PR dbl overhand :lol:
OU Grip:
435x1
455x1 think it's a PR
475x1 PR
495x1 PR
DBL OH Grip(focused on keeping back straight)
315x5

Leg Press
didn't really keep track of weight just did about 5sets of 7 think I ended with around 700

Leg raises

Done

Another great workout. I figured 475 was my max on the SLDL's but I guess I was wrong
 
Paused Bench Comp Grip:
barx10
95x7
135x5
185x4
225x3
275x1
315x1
355x5

Paused 2board comp grip:
225x3
275x3
315x3
365x3
385x1
415x2
415x3

Push Press:
135x5
185x5
225x5 fast and ez

Tricep Extensions:
100x10
120x10
140x10

Bent over rear/side delt db raises:
35'sx7
60'sx12

Done

Good workout. I have great form on flat bench up until my working set. I seem to want to bench like a BB(elbows out) and it's pissing me off. I'd say only 2reps were with the form I wanted and they were the fastest.
 
ouch! be careful on those low rep sldls...

these really stretch out the hams and leave them prone to injury
 
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