Matt76's Training Log

[future]

MAtt, what you forget though is raw benching and assisted benching technique ARE different. I wouldnt suggest going too fare below the nipple line of your chest. You could really hurt your shoulders.

Session look solid.

[Matt76]

MAtt, what you forget though is raw benching and assisted benching technique ARE different. I wouldnt suggest going too fare below the nipple line of your chest. You could really hurt your shoulders.

Session look solid.

yeah I know and I think that is why my shoulders started to hurt last year. It's just hard mentally b/c I can press more that way :BP:

[Matt76]

Speed Bench- barx10 85x8 135x6 185x4 225x3 speed sets 225x3 9sets 3different grips

DB Flat Bench- 75'sx7 85'sx7 120'sx7

Rope Extension- 50lbsx20 2sets

DB rows- 85'sx7 100'sx7 120'sx7x2 100'sx7x2

Rotator

Great workout today. Speed bench was flying and everything else felt really strong. Can't wait till my heavy bench day.

[future]

Nice work. Speed days are great.

[Matt76]

Nice work. Speed days are great.

I agree man. The a/c was broke in the gym and it made everything feel nice and warm throughout my whole workout. If every workout was like this one i'd be one strong mofo

[Matt76]

Pause Box Squats 1"below // 5steps- 135x7 225x5 belted up 275x5 felt like I wasn't low enough lowered it down to 4steps: 275x3 315x3 345x3felt solid

Rack Pulls off lowest pin(also had to stand on mats and a 45plate) and still the bar was just about knee cap level- also had double mini's- 225x3 315x3 365x3 405x3 455x3

Pull Thrus- 100lbsx10x2

Pull down abs- 100lbsx12x2

Next time I need to set the bands on the outside for the bar b/c I was only getting like 20lbs of resistance. Everything felt really good today. Will up the weights next week.

[future]

WOW! Nice session. Dont be afraid to add like 1-2 sets of light good mornings.

[Matt76]

WOW! Nice session. Dont be afraid to add like 1-2 sets of light good mornings.

Good idea man. The box squats were awesome on my last set I about got stapled on the first rep. This was b/c I tried to push with my quads first instead of leaning into it. After that the next two reps were nice

[Matt76]

Bench comp grip paused- barx15 85x10 135x5 185x5 225x3 275x1 295x1 335x4

3inch Rack lockouts pinky on ring- 405x1 455x1 495x1 495x1 545x1 585x1 635x1PR 655x1PR and fast 675x0wtf

Floor Press comp grip- 225x7 275x7 315x7 335x4crap

Rear Delt- 35'sx10 45'sx10 55'sx10

Hammer Curls

Good workout today. The 655 was a 45lb pr. I dunno what happened to the 675 I must have misgrooved or something. On my last set of the floor press my chapstick fell out of my pocket and on the first rep my arm came down and landed on it so that messed me up pretty good other than that the workout was great.

[Matt76]

DE Box Squat 4steps- barx10 135x7 135x5mini's choked 185x3dbl mini's Working Sets 185x2x10 dbl mini's

Light Good Mornings- 135x10x3 2sets with manta ray

Decline Situps- bwx10 45x10x2

Good workout today. I'm freaking beat from the speed squats.

[goes4ever]

looking good bro

[future]

DE Box Squat 4steps- barx10 135x7 135x5mini's choked 185x3dbl mini's Working Sets 185x2x10 dbl mini's

Light Good Mornings- 135x10x3 2sets with manta ray

Decline Situps- bwx10 45x10x2

Good workout today. I'm freaking beat from the speed squats.

PERFECT SELECTION! Nice one!!! :BP:

[Matt76]

looking good bro

Thanks man

[Matt76]

PERFECT SELECTION! Nice one!!! :BP:

Thanks bro. I did the warm up sets with the bands so I could get used to the feel and I really like it. I can really tell this is a weak point b/c i'm just as fast with 135 as I am with 185 on my squats which is just wrong.

[Matt76]

Speed Bench 3different grips- barx10 85x10 135x10 185x5 185+bigchainx3 working sets 185+big chainx3x9

DB Flat Bench- 75'sx7 100'sx7 130'sx7

Lat Pulldowns- 200x7 240x7 270x7

Rotator

Great workout speed is starting to come back all my sets were really fast. I'm going to throw on some smaller chains next week too. However, my next week heavy day will be a deload day.