Matt76's Training Log
- Thread starter Matt76
- Start date
- Joined
- May 10, 2007
- Messages
- 1,726
I want to start off by saying i'm an idiot and thought I could max on SLDL one week and regular DL the next :lol:
DL:
135x5
225x3
315x2
405x1back already feels tired
455x1
495x1
550x0 was about 2-3inches from locking it out and got the jimmy legs so I set it down before I hitched it
no rest
495x1
405x5
Was pissed off b/c i'm retarded so I left the gym
I now know my limits on how many weeks I can go heavyon DL. Which is about 2 haha Going to be taking the next cpl weeks light to recover as I just felt exhausted today
I also changed my DL form completely. I widened my stance out a few inches and instead of jerking down, I am now squatting down then exploding up. I seem to be slower off the floor, but I was in a better position to lock the weight out at the top.
bw: 225
DL:
135x5
225x3
315x2
405x1back already feels tired
455x1
495x1
550x0 was about 2-3inches from locking it out and got the jimmy legs so I set it down before I hitched it
no rest
495x1
405x5
Was pissed off b/c i'm retarded so I left the gym
I now know my limits on how many weeks I can go heavyon DL. Which is about 2 haha Going to be taking the next cpl weeks light to recover as I just felt exhausted todayI also changed my DL form completely. I widened my stance out a few inches and instead of jerking down, I am now squatting down then exploding up. I seem to be slower off the floor, but I was in a better position to lock the weight out at the top.
bw: 225
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Paused Bench Comp Grip:
barx10
95x7
135x7
185x5
225x3
275x1
315x1
340x1
365x5(first three I had pretty decent form, but the last two I benched like a BB)
Paused 4board comp grip:
315x3
365x3
405x3
455x3
495x2(smoked the first two, but failed horribly on the third)
DB Shoulder presses
100'sx9 (thought I might fail on the 10th and I didn't want to go to complete failure)
kennely db:
35'sx5
45'sx5
65'sx5
75'sx3ugly
Done
Good workout. Time to take a break for a cpl weeks
barx10
95x7
135x7
185x5
225x3
275x1
315x1
340x1
365x5(first three I had pretty decent form, but the last two I benched like a BB)
Paused 4board comp grip:
315x3
365x3
405x3
455x3
495x2(smoked the first two, but failed horribly on the third)
DB Shoulder presses
100'sx9 (thought I might fail on the 10th and I didn't want to go to complete failure)
kennely db:
35'sx5
45'sx5
65'sx5
75'sx3ugly
Done
Good workout. Time to take a break for a cpl weeks
A
Achilleus
Guest
I know you know this, but I'll remind you: To keep your deadlift from getting stale you should vary ME exercises-
rev. band or rack pulls might work well for you
Speed pulls worked wonders for my lockout
you can also give yourself a break from deadlifting by doing goodmornings, close-stance OL squats, or front squats..
so what are Kennely DBs?
rev. band or rack pulls might work well for you
Speed pulls worked wonders for my lockout
you can also give yourself a break from deadlifting by doing goodmornings, close-stance OL squats, or front squats..
so what are Kennely DBs?
A
Achilleus
Guest
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Bench close grip tng(pointer finger on inside ring):
barx10
95x7
135x7
185x5
225x3
275x1
315x1
335x1
365x1smoked it and realized today was supposed to be a light day
315x10PR was only going to do 5, but they were to easy
2board comp grip paused:
225x10x2
good workout for a light day
barx10
95x7
135x7
185x5
225x3
275x1
315x1
335x1
365x1smoked it and realized today was supposed to be a light day
315x10PR was only going to do 5, but they were to easy
2board comp grip paused:
225x10x2
good workout for a light day
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Squat:
135x10
185x10
box squat (5steppers=3" below //):
225x5
275x5 very fast and explosive I was suprised
Rack Dead above knee:
225x3
315x3
405x3
455x4
495x1
545x1
585x1
635x1
675x1
725x1
765x1 tried to hold at top but grip gave out. I wasn't using the DL bar though b/c somebody had it for benching so this bar had 0 knurling
675x3 was going to do 5, but my caluses(sp) ripped off my left hand. I tried to bite off the skin, but that didn't help so I tried to put chalk on the blood. Well that didn't help either b/c it didn't stop bleeding so I just stopped
Pretty happy about the workout I should be doing over 800 on these pretty quick. Will keep going up on the squats slow so I don't hurt my back again
135x10
185x10
box squat (5steppers=3" below //):
225x5
275x5 very fast and explosive I was suprised
Rack Dead above knee:
225x3
315x3
405x3
455x4
495x1
545x1
585x1
635x1
675x1
725x1
765x1 tried to hold at top but grip gave out. I wasn't using the DL bar though b/c somebody had it for benching so this bar had 0 knurling
675x3 was going to do 5, but my caluses(sp) ripped off my left hand. I tried to bite off the skin, but that didn't help so I tried to put chalk on the blood. Well that didn't help either b/c it didn't stop bleeding so I just stopped
Pretty happy about the workout I should be doing over 800 on these pretty quick. Will keep going up on the squats slow so I don't hurt my back again
J
JRS
Guest
Matt76 said:
What is a "kennely db"? Is that similar to rolling db extensions?
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might be. You lay down on a flat bench with db's in your hands. Use a palms facing each other grip. Then lower the weight down to the side of your head and then extend them back up. I use some momentum though so I guess it could be called a rolling db extension. I call them Kennely db b/c Ryan K does them in his video
Paused Bench comp grip:
barx10
95x7
135x7
185x5
225x3
275x1
315x1
365x1
385x1 didn't feel to bad, but my form sucked. Didn't take in a breath of air didn't stay tight but it went up alright
5board:
405x3
455x3
495x1
545x1
585x0 crap haha still not bad for not doing 5board for awhile
Front db raises
35'sx5
45'sx5
55'sx5
rear db raisies:
35'sx2
70'sx7
Paused Bench comp grip:
barx10
95x7
135x7
185x5
225x3
275x1
315x1
365x1
385x1 didn't feel to bad, but my form sucked. Didn't take in a breath of air didn't stay tight but it went up alright
5board:
405x3
455x3
495x1
545x1
585x0 crap haha still not bad for not doing 5board for awhile
Front db raises
35'sx5
45'sx5
55'sx5
rear db raisies:
35'sx2
70'sx7
J
JRS
Guest
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Box Squat 3-4" below//:
135x10
225x5
275x3
315x5very ez
Rack Deads above Knee:
225x3
315x3
405x1
455x1
495x1
545x1
585x1
635x1
675x1
725x1
775x1
815x0 should have went for 800. Broke it off the pins but didn't have the upper back to finish it off
Side abs:
70x7
100x7
120x7
Done
135x10
225x5
275x3
315x5very ez
Rack Deads above Knee:
225x3
315x3
405x1
455x1
495x1
545x1
585x1
635x1
675x1
725x1
775x1
815x0 should have went for 800. Broke it off the pins but didn't have the upper back to finish it off
Side abs:
70x7
100x7
120x7
Done
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Comp grip bench paused:
barx10
135x7
185x5
225x3
275x1
315x1
345x3
Paused 3board +90lbs of chain:
135x3
225x3
275x3
315x1
335x1
365x1
385x1
405x2 :evil: touched to high on the third rep, got it about half way up and was not in a position to finish the lift
315x7 very easy
Comp grip Bench Touch and go:
225x25 pretty happy about this
rear delts:
45'sx7
65'sx7
Overall a pretty good workout. It was pretty hard to do board work since Josh decided to sleep and not workout. It would have been nice to atleast have a call shit head, but Jordan and I got the job done so it doesn't really matter.
Also we had some good GPP work moving the bar from the squat to the bench position every set
barx10
135x7
185x5
225x3
275x1
315x1
345x3
Paused 3board +90lbs of chain:
135x3
225x3
275x3
315x1
335x1
365x1
385x1
405x2 :evil: touched to high on the third rep, got it about half way up and was not in a position to finish the lift
315x7 very easy
Comp grip Bench Touch and go:
225x25 pretty happy about this
rear delts:
45'sx7
65'sx7
Overall a pretty good workout. It was pretty hard to do board work since Josh decided to sleep and not workout. It would have been nice to atleast have a call shit head, but Jordan and I got the job done so it doesn't really matter.
Also we had some good GPP work moving the bar from the squat to the bench position every set
P
PTAaron
Guest
Nice looking weights you are moving! Keep up the good work.
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- Messages
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Raw Motionless Bench: (can't call them a pause but they were not TNG)
barx10
95x7
135x7
185x5
225x5
275x1
315x1
335x1
355x3
5board pinky on ring:
315x5
365x5
405x5
455x5
495x4 damn it
SLDL off floor:
worked up to 415x5
Lat pulls
200x7
230x7
250x7
Hammer curls:
45'sx5
65'sx5
followed by some regular curls with 45's
Front Delt raises:
45'sx5
65'sx5
Done
Pretty good workout today
barx10
95x7
135x7
185x5
225x5
275x1
315x1
335x1
355x3
5board pinky on ring:
315x5
365x5
405x5
455x5
495x4 damn it
SLDL off floor:
worked up to 415x5
Lat pulls
200x7
230x7
250x7
Hammer curls:
45'sx5
65'sx5
followed by some regular curls with 45's
Front Delt raises:
45'sx5
65'sx5
Done
Pretty good workout today
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- Messages
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Bench comp grip:
worked up to 345x1 felt weak
Close grip (pointer finger on inside ring):
315x1
335x1
365x1
315x5 Prolly had seven in me
SLDL:
435x4 Don't think the 5th would have went
Trap Bar DL:
245x1
335x1
Trap Bar Farmers walk:
425x 1.25 Bball court length: Set the weight down loosened belt up a cpl nothes as it was way to tight to walk with and completed last 3/4
Not a bad day but my bench sucked. I need to stop drinking on Thursday nights
worked up to 345x1 felt weak
Close grip (pointer finger on inside ring):
315x1
335x1
365x1
315x5 Prolly had seven in me
SLDL:
435x4 Don't think the 5th would have went
Trap Bar DL:
245x1
335x1
Trap Bar Farmers walk:
425x 1.25 Bball court length: Set the weight down loosened belt up a cpl nothes as it was way to tight to walk with and completed last 3/4
Not a bad day but my bench sucked. I need to stop drinking on Thursday nights
T
tephlon
Guest
strong lifting man, been awhile since i seen your log, with the drinking the night before training thing that works for me is to get in some water and food before crashing if you can remember, i always wake fresh.... somewhat ha, but i still make the planned weights and a bit more for the day
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going to be following a tad modified version of this: http://www.defrancostraining.com/articles/archive/articles_westside.htm
been wanting to do this for a long time so what better time to start then now
first cpl weeks is going to be just getting my body used to working out 3days a week and going some cardio. Prolly just start off with 2days of walking/eliptical stuff and later on in the summer start doing sprints and what not
Comp Grip paused Bench:
barx10
95x10
135x7
185x5
225x3
275x1
315x1
tng
275x10x2 (10th rep paused) just want to get used to higher reps. my goal by the end of the summer is 20+ reps with a shorter rest period as I feel i'm prolly at 15 or so now this is very doable
Rope pushdowns:
100x8
110x8x2
Lat pulldowns:
180x10
200x10x2
Side Delt:
25x12x3
DB Curls:
45'sx8
55'sx7
35'sx8
Ab circuit no rest:
leg liftsx15x2
side knee raisesx5x2
ab pulldowns: 90x12 100x12
done
good first day workout didn't take all that long but i'd like to focus on shortening it up as I get in shape.
been wanting to do this for a long time so what better time to start then now
first cpl weeks is going to be just getting my body used to working out 3days a week and going some cardio. Prolly just start off with 2days of walking/eliptical stuff and later on in the summer start doing sprints and what not
Comp Grip paused Bench:
barx10
95x10
135x7
185x5
225x3
275x1
315x1
tng
275x10x2 (10th rep paused) just want to get used to higher reps. my goal by the end of the summer is 20+ reps with a shorter rest period as I feel i'm prolly at 15 or so now this is very doable
Rope pushdowns:
100x8
110x8x2
Lat pulldowns:
180x10
200x10x2
Side Delt:
25x12x3
DB Curls:
45'sx8
55'sx7
35'sx8
Ab circuit no rest:
leg liftsx15x2
side knee raisesx5x2
ab pulldowns: 90x12 100x12
done
good first day workout didn't take all that long but i'd like to focus on shortening it up as I get in shape.
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Close Grip Bench (pointer finger on inside smooth):
barx12
95x7
135x7
185x5
225x3
275x2
315x2
My chest is still sore from Friday and I had nobody to lift off for me so I stopped the benching there. Just need to get my body back into lifting 3days a week.
Incline Flyes:
30'sx10x4
V-handle Cable Rows:
200x10x2
Rear Delts
25'sx10
40'sx10
Decline situps:
30x10
55x10
Done
From now on I should have more rest between my rep day and my heavy day and damn I can tell I need it as my chest is hurtin. Hopefully in another week or so my body adapts to this training and my chest will heal up faster. If not I will start throwing board presses in instead of full range stuff
barx12
95x7
135x7
185x5
225x3
275x2
315x2
My chest is still sore from Friday and I had nobody to lift off for me so I stopped the benching there. Just need to get my body back into lifting 3days a week.
Incline Flyes:
30'sx10x4
V-handle Cable Rows:
200x10x2
Rear Delts
25'sx10
40'sx10
Decline situps:
30x10
55x10
Done
From now on I should have more rest between my rep day and my heavy day and damn I can tell I need it as my chest is hurtin. Hopefully in another week or so my body adapts to this training and my chest will heal up faster. If not I will start throwing board presses in instead of full range stuff
- Joined
- May 10, 2007
- Messages
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Rack Deads (above knee):
135x5
225x5
315x3
405x3
455x3
495x3
545x3
585x3
635x3
685x3 huge chunk of my hand got ripped off on the third rep so the bar slipped out
1leg db squats:
25'sx8
35'sx8x2 pathetic haha
Leg Curls (weight per leg):
25x6
35x6
45x6
DB Holds (with fingers only to try and keep my hand from ripping more)
100'sx50seconds
100'sx 40seconds
Good workout
135x5
225x5
315x3
405x3
455x3
495x3
545x3
585x3
635x3
685x3 huge chunk of my hand got ripped off on the third rep so the bar slipped out
1leg db squats:
25'sx8
35'sx8x2 pathetic haha
Leg Curls (weight per leg):
25x6
35x6
45x6
DB Holds (with fingers only to try and keep my hand from ripping more)
100'sx50seconds
100'sx 40seconds
Good workout
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Comp Grip Bench:
barx15
95x10
135x7
185x3
225x3
chest was still sore
pinky on ring:
275x1
225x15 (5paused, 5 tng, 5 paused) ez
Rolling Tricep Extensions:
35'sx7
55'sx7
Seated DB Shoulder Press:
65'sx7
85'sx7
DB Curls:
45'sx7
55'sx7
Lat pulls (almost forgot to do them)
210x7x2
Ab circuit training
rotators
done
Good workout but my chest was still sore from Monday. I will have 3 complete days off now so everything should heal up fine. Just when starting this new routine it just so happened to cut down on my recovery time in the beginning but now I should be good to go.
barx15
95x10
135x7
185x3
225x3
chest was still sore
pinky on ring:
275x1
225x15 (5paused, 5 tng, 5 paused) ez
Rolling Tricep Extensions:
35'sx7
55'sx7
Seated DB Shoulder Press:
65'sx7
85'sx7
DB Curls:
45'sx7
55'sx7
Lat pulls (almost forgot to do them)
210x7x2
Ab circuit training
rotators
done
Good workout but my chest was still sore from Monday. I will have 3 complete days off now so everything should heal up fine. Just when starting this new routine it just so happened to cut down on my recovery time in the beginning but now I should be good to go.
- Joined
- May 10, 2007
- Messages
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bw: 225 :shock: Losing weight way to fast
comp grip bench:
barx15
95x10
135x10
185x5
225x3
275x1
315x1
335x4
Incline DB Paused:
50'sx7
75'sx7
100'sx7
Neutral Grip Cbl Row:
180x10
200x10
210x10
220x10
Rear Delt
45'sx12x2
Decline Situps:
bwx10
45x8
25x8
Not a bad workout. I guess I may have cleaned up my diet to fast or something b/c my weight is dropping way to fast to maintain bench strength. I'm sure my DL will be fine though as it usually goes up with some weight loss. Anyway hopefully all will even out in a cpl weeks
comp grip bench:
barx15
95x10
135x10
185x5
225x3
275x1
315x1
335x4
Incline DB Paused:
50'sx7
75'sx7
100'sx7
Neutral Grip Cbl Row:
180x10
200x10
210x10
220x10
Rear Delt
45'sx12x2
Decline Situps:
bwx10
45x8
25x8
Not a bad workout. I guess I may have cleaned up my diet to fast or something b/c my weight is dropping way to fast to maintain bench strength. I'm sure my DL will be fine though as it usually goes up with some weight loss. Anyway hopefully all will even out in a cpl weeks
- Joined
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Pause comp grip Bench:
barx15
95x10
135x8
185x5
225x3
pointer finger on inside ring:
275x1 very fast: it would have been hard to get it out of the rack with a normal grip
ring finger on ring:
225x21-23 I know I did more than 20 because I counted to 19 and pumped out a few more reps but i'm not sure how many. I paused the first 3reps and last 8-9reps. Didn't go quite to failure but prolly only had 1-2 left in me but I didn't have a spotter so I didn't want to push it.
Tricep pushdowns:
120x7
130x7x2
Lat Pulls (neutral grip):
200x8
220x8
240x8
Bent over side/rear delt:
40'sx12
50'sx12
1set cbl curls
2sets of db curls
1set of reverse BB Curls
few ab exercises
done
good workout today only took a tad bit over an hour. Was suprised on how I did on the reps with 225 without a liftoff/spotter so things are starting to look better.
barx15
95x10
135x8
185x5
225x3
pointer finger on inside ring:
275x1 very fast: it would have been hard to get it out of the rack with a normal grip
ring finger on ring:
225x21-23 I know I did more than 20 because I counted to 19 and pumped out a few more reps but i'm not sure how many. I paused the first 3reps and last 8-9reps. Didn't go quite to failure but prolly only had 1-2 left in me but I didn't have a spotter so I didn't want to push it.
Tricep pushdowns:
120x7
130x7x2
Lat Pulls (neutral grip):
200x8
220x8
240x8
Bent over side/rear delt:
40'sx12
50'sx12
1set cbl curls
2sets of db curls
1set of reverse BB Curls
few ab exercises
done
good workout today only took a tad bit over an hour. Was suprised on how I did on the reps with 225 without a liftoff/spotter so things are starting to look better.
