Matt76's Training Log

[Matt76]

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

[Matt76]

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

[Matt76]

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

[Matt76]

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

[Squatch]

Solid log, bro! Look forward to reading more good shit.

[Big Donkey]

nice numbers matt!

[Matt76]

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

[PTAaron]

Can't wait to see the vid to figure out what the hell those are!

[Matt76]

http://media.putfile.com/Sept-21-2007-Plate-Carry

[Matt76]

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

[Matt76]

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

[Matt76]

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

[Matt76]

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

[Matt76]

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

[Matt76]

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