Matt76's Training Log

Bench comp grip:
warm up
325x5

flat db press (flat back)
warm up
135x7

bent over rear delts:
35'sx6
50'sx6
60'sx7

rotators

done

I can't get any leg drive doing db presses flat backed so these were pretty hard. Other than that good workout and the 325 felt pretty solid
 
Box Squat
warm up
255x5

DL:
warm up
275x10 first 3 SLDL last 7 regular DL

Neutral grip wide lat pulls:
warm up
310x7

Hammer Curls
3x7

concentration curls
3x3

Decline situps

Calf raises

done

Great workout today and it really didn't take that long. I can feel my strength starting to come back and it is a good feeling.
 
Push Press:
barx12
135x5
185x3
225x1
235x1
245x1
260x1PR wasn't even that hard
205x8 all good solid reps

Tricep Extensions:
110x3
140x3
160x3
180x3

Rear/side delt:
3x8

Incline skull crushers(only about a 30degree incline b/c the bench was broke):
60x7
80x7
110x7

done

great workout today. My push presses felt very strong and I didn't even have to use a belt only wrist wraps. This is also the first time I have hit a PR in a long time unless you count my lat pulls earlier this week :D
 
Comp Grip Bench Press:
warm up
335x5

Paused Decline DB Press:
70'sx7
90'sx7
110'sx10

Rear Delt:
40'sx4
55'sx4
70'sx4

done

My right tricep was still sore from the skull crushers. I hate that damn exercise at it always makes my triceps sore for about a week. Also, I had a tad bit of pain between my pec and front shoulder but it should heal up as I kinda have a rotating workout schedule now as I take 3days rest in between any type of pressing.
 
Box Squat:
warm up
275x5
pause squat
225x3 with a 7second pause (I about exploded)

DL:
135x7
225x7
275x7
315x5+2SLDL

Wide Neutral grip CBL Rows:
200x7
250x7
280x7
310x7

Hammer Curls:
45'sx5
55'sx3
65'sx3
75'sx3
no rest
DB Curl:
45'sx12

done

will do some ab work at home. This is also prolly the last time I squat and DL in the same workout.
 
Push Press:
barx10
135x5
185x3
225x3
250x1
275x2 PR

wider grip and less leg drive
185x7

JM Press:
barx10
95x7
115x7
135x7
155x7
185x7

Side Delt with Cable:
3setsx8reps

Rolling Tricep extensions:
40'sx5
50'sx5
60'sx5
70'sx4
35'sx7 (I went slow down and pressed as hard as I could on the way up)

Rotators
up/downs
10'sx7 15'sx7 17.5'sx7

ins/outs
17.5'sx10 20'sx10

done

great freaking workout today. I regret not going for 3 on the 275 push press. My plan was to just hit a single but it was so easy I did 2. I think if i'd been wearing a belt I would have felt more comfortable going for 3. Other than that I felt very strong today and the workout went great.
 
Bench:
warm up
345x5 very fast and easy but I suspect that is b/c the douche who gave me the lift off didn't take his damn hands off the bar. He said it was all me but everybody knows how that goes :evil:

Decline DB press:
60'sx7
100'sx3
120'sx8tng +2paused

rear delt:
50'sx7
65'sx7

side delt hold and rear delt hold with 20lbs

It's funny how my shoulder/chest pain jumps to a different side each workout. My next 2 upper body workouts will be deloads. I will go light with the push press/shoulders in a few days and go light on my bench in a week. Then it's back to heavy weights
 
Box Squat below //:
warm up
295x5

Rack DL a cpl inches above knee:
warm up
675x2

Neutral Grip Lat pulls:
warm up
320x5

curls

side abs

done

Good workout. I felt like I needed to hit some rack deads to make sure my grip is up to par. I hit some good doubles and felt pretty strong. Didn't have to put on a belt until 495 rack dead
 
Standing Military:
barx15
95x7
135x5
185x5
Push Press:
225x3
pushpress/powerjerk
255x1
295x0x2 Tried doing it a second time after failing and I just didn't have the power. I can't do a real power jerk as i'm not olympic lift inclined so I do more of a combo between a push press and a power jerk
push press:
225x5
standing military wide grip:
135x10

Close grip bench (middle finger on power ring):
135x10
185x10
225x10paused

tricep pushdowns:
100x12x2

side delt

done

Today was supposed to be a deload day but I felt strong so I went for it. Even though I didn't hit the 295 I am still pretty happy as just a month ago 225 felt very heavy just holding it and 295 didn't feel all that bad. I decided to go easy on everything else to make up for going heavy early on
 
Deload Bench Day

Paused Bench comp grip:
warm up
315x1
315x7 with the 5th rep paused (could have done 10 for sure but I had no spot/liftoff guy and I didn't want to go to failure)

flat paused db bench (tried to be explosive):
70'sx7x3

throat pulls with rope:
120x12
150x12
170x12
200x12 (this is really only 100lbs b/c of the double pulley system however, this was also the whole stack so I couldn't go any higher)
 
Box Squat:
warm up
315x5 no belt

Rack Deads right above the knee:
315x3
405x3
455x3
belt
495x3pulled my fucking back on the last rep and the thing is that the rep was so freaking easy

Well this sucks as I have been trying to be pretty careful with my back and no I fucked it up again. The only thing I can think is that my abs were still sore today and it seems that the last time I pulled my back my abs were sore too. I left the gym immediately so I hope it heals up a little quicker since I didn't push it. The really bad thing is that I have to help my g/f move next week so I need to be healed up
 
Close Grip Paused Bench (middle finger on inside smooth hands about 10-12" apart):
barx10+5wide
95x7+3wide
135x5
185x5
225x3
275x1
315x1
rest touch and go and I found a good lift off guy
335x1
365x1
385x1
405x1PR

Incline DB Press Paused:
75'sx7
100'sx5
120'sx5
Incline Flyes
60'sxa bunch

Iso Lat pulls:
2platesx7
3platesx7
4platesx3
4plates+25x1
5platesx7

Rotators
DB Curls

Done

Was pretty surprised with how today went. I haven't ate to well lately and I have been helping my g/f move on a bum back for the past 2days. It was weird though b/c my back actually felt decent today and my right leg quit hurting from what I suspect is a pinched nerve.

Anyway, I am very happy with a 405 close grip. I wasn't planning on going higher than 365 today but it went up pretty fast so I said the hell with it.
 
Push Press:
225x3
Power Jerk
255x2
275x2
285x2PR
wide grip
225x8
Standing Military Press
185x5

V-bar Cable Rows:
220x4
270x2
300x1
320x7

Incline Tate Presses:
40'sx5
55'sx2
65'sx2
75'sx5

One Arm DB Military Press: (From floor)
50x5
70x2
85x1
95x1
105x1
just the press
60x12

Rear Delt:
50x5
80'sx6
 
Pause Box Squat no belt:
barx10
135x5
185x3
225x3
275x1
315x1
335x1
365x1
ATG Paused Squat
225x10

Wide Straight Bar Lat pulls:
worked up to 300x6

45degree hyper:
70lbsx10x2

curls

did a new exercise carry 45lb plates around by holding them against my chest/stomach

3platesx1lap around gym room
4platesx1lap
5platesx2laps
6platesx1lap very fast

I laid the plates on a bench then tilted them up when it was time to pick them up. They were prolly a foot and a half off the ground. It really allowed me to squat to pick them up
 
Flat paused db bench:
35'sx10
55'sx5
75'sx3
100'sx1
120'sx1
140'sx5

Flat bench comp grip:
warm up
345x1paused
315x11PR touch an go not sure if I had 12 in me or not but 11 was pretty hard

rear delt
40x10
50x10
60x6
80x8

rotator

done

good workout today for not feeling strong. I am going to start messing with some closer grips to try and find a good combo as I don't feel i'm at my strongest with a comp grip
 
Paused Box Squat:
warm up
335x2 stopped there b/c I felt weak today

Wide Neutral grip lat pulls:
warm up
330x7
no rest
pulls-upsx5 all with a good pause at the bottom prolly could have done 7

Ez bar curls

Decline situps
3sets 6reps

plate walks picked them up off a low bench
worked up to 7plates for 130 feet
3plates off floor way to easy

done

Great workout and I was pretty happy with walking with the 315lbs
 
Power Jerks:
warm up
245x2
275x4PR and it wasn't that hard except for the fact I hit my chin hard on the second rep haha
225x6 ez but sloppy wasn't even sure how many or what I was going to do when I started. I thought speed but then it was sloppy so who knows what this set was good for

http://media.putfile.com/Sept-16-power-jerks

Rolling tricep extensions
cable pulls
plate loaded grip machine
1set of behind the head tricep ext.

Done

Great workout today. This was the first time in a long time I felt off balance doing Overhead work. I think it's b/c my back and abs were still sore from Friday and that is also the reason why I wore a belt today. I actually don't like wearing it b/c I tend to arch my back more when I use it
 
Comp grip Bench:
warm up
365x3 wasn't hard but I ran out of liquid chalk so the bench was slippery and I slid to flat back and I had a bad pain in my right hand. Just didn't press as hard but they were still smooth

Flat db bench:
warm up
4 attempts at the 160's on the 5th I finally got them on my legs but when I leaned back they were about 3inches below my chest and I was very flat backed and had no chance of pressing it

120'sx10 first 2 and last 2 were paused

side delt work

felt like shit today. The gym was hot as hell and I think I hurt my shoulder a bit from messing around with the 160lb db's. I wanted to workout tomorrow but it depends on how I feel now. I have a feeling a deload week is coming up soon
 
some warm up stuff including gm's, 45deg hypers, leg presses and light squats


Plate carries:
4platesx1lap
5platesx1lap
6platesx1lap
7platesx1lap
8platesx a gazillion failures :)
I have a vid of these i'll post up tonight

iso rows
warm up
4platesx5

iso lat pulls:
warm up
5platesx5

done and I am worn out
 
Power Jerk:
warm up
275x1
walk outs
295,315,335
I need to start doing some front squats as I believe that is my limiting factor

JM Press:
warm up
225x5

Push downs thick v-bar:
150x7

grip machine
5platesx5 then did a burn out all the way down to one plate

some curls

done

going to be taking some time off
 
stair master 15minutes this was pretty damn hard haha:)

calf raises
toe raises
groin exercise
hip exercise

done

good short workout. I think one of the reasons i'm tired in the gym is b/c I have been doing 0 cardio. Going to atleast get 1day a week in but would prefer 2days a week
 
Eliptical 5minutes

Incline Machine
warm up
5platesx7 all easy

A little goofing around with the grip machine

circuit
leg curls
GM's
Front Squats
45 degree hypers

hammer curls

5minute eliptical

Done

Went very easy on everything just wanted to get a tad bit of an overall body workout in
 
Close Grip Bench(half thumb away from inside smooth):
warm up
335x1
365x1
385x2
comp grip
275x10paused
225x5speed

Incline db bench:
warm up
120'sx8

Face Pulls:
4setsx8

rotator work

done

Good workout. I flared my elbows out way to soon on the 385 bench which made me struggle with the 2nd rep. I think if i'd stayed tight I could have done 3. I need to bring in some glue or something though b/c the bench was very slick and I was sliding on it
 
Front Squat:
warm up
225x5

BB Rows:
shoulder width grip
warm up
275x3
wide grip
185x7+3UH Grip

Lat pulls:
wide grip
200x2
230x10

calf raises
BB and EZ bar reverse curls
Grip machine
Leg Press
abs

Happy with this workout did a lot of stuff but I take a full 7days off between squat days so I should be full recovered. I can really tell the front squats will help with my OH presses
 
Power Jerks
warm up
295x1
push press
225x7
Standing military presses wide grip
185x5

JM Press
Tricep extension with fat v-bar
Rear delts

done

Also worked out with my brother. He is a freak. I taught him a few tricks on the power jerks and he smoked 245 his first time doing them and also did 275x1with just a tad bit of balance help from me. He only weighs around 200lbs right now too. Damn kid hasn't even worked out in 2months. He is pretty weak in other areas but OH stuff is definitely a strength of his would be nice if we could train together more often as I think he could be awesome in strongman
 
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