Matt76's Training Log

[Matt76]

Speed Bench (1 light band strung under the bench)- Warm up, 200x3 8sets

Squats (ATG paused 2seconds at bottom)- 135x5 185x5 225x5 ez

Very good little workout here. Everything felt really solid. I didn't go any higher on the Squats b/c I forgot my squat shoes at home and I was starting to lean forward some so I figured i'd call it quits. Since I took last week off from benching i'm going to have two weeks of come back workouts. Also I will be getting a bench shit in 2weeks so it will work out perfect.

My new shirt is a
Rage X
Double Ply
Open Back with velcro
Grid Stitch
Necked scooped 2inches
and the arms shortened 1inch

It's going to be Royal Blue b/c it would have taken a month to get it in black. I also got a killer deal on it so I am very happy and should be getting in 2weeks. Well that's about it.
Later

[Matt76]

Just wanted to add that I weighed in at 228 yesterday and now I finally got my diet back in line so it's all good

[thecoin]

what's the diet look like brotha...spill the beans.

[Matt76]

Deadlift (75%): warm-up, 1x2 @ 395 lbs

Speed deadlift (60%): 8x3 @ 315 lbs (90 sec rest b/w sets)

3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):

Stiff-leg deadlift: 8 reps 225 all sets

Bent over row: 8 reps 135,185,185

Underhand (reverse) grip lat pulldown: 8 reps 150, 200, 220

Arched back good morning: 8 reps 135 all sets

HOLY SHIT!! this routine is insane. I could barely walk during and after my workout. It was the first time in a long time that I was ready to leave the gym and was happy to do so.

My reps were really strong on the 375. Also this was the first time every doing Speed DL's so I need to continue to work on my form. Also I took it kinda light on the auxillary lifts b/c I could barely bend over

[Matt76]

what's the diet look like brotha...spill the beans.

The diet is a timed carb diet. A lot of ground turkey, eggs, tuna, chicken all the good stuff and of course flax seed oil and almonds

[buffness]

nice workout you got going there bro. I like the speed work..

[Matt76]

nice workout you got going there bro. I like the speed work..

Yeah bro the speed deads are killer. My shins are all tore up and right above both knees are a bruised redish color. Needless to say it took everything out of me

[Matt76]

Paused Bench- warm up 315x3 335x3

3-4inch rack lockouts- 405x1 455x1 495x1 545x1 585x1 615x1PR 635x0 moved an inch 635x0 hands slipped (I know I need to work on wrappin my thumbs) 635xReally uneven lockout. I would get one end up then the other would drop some and vice versa but it was damn close

Incline flyes- 40'sx7 55'sx7 70'sx7 ez

Rotator

Good comeback workout. Will work on some singles next week raw; it will still be a comeback week so I won't go very high. Then the week after I should have my shirt and i'm going to work on some singles in that also.

[buffness]

nice workout like always. It still kind of trips me out where the bar ends up when you bench. It's fuckin weird lol

[Matt76]

nice workout like always. It still kind of trips me out where the bar ends up when you bench. It's fuckin weird lol

o you mean the way I sky rocket it off my chest :BP: :BP:

[buffness]

the combination of the arch thing and where the bar ends up towards the botton of your chest. It feels to dam weird for me

[Matt76]

the combination of the arch thing and where the bar ends up towards the botton of your chest. It feels to dam weird for me

haha yeah it is weird in the beginning, but ya get used to is especially when the #'s start flying. One of the big bencerhs Lattimer gave me some advice the other day when I get in my shirt. He was telling me to not push the bar in a stright line but work it back towards my face, turn my elbows out and that should help get the heavy weights locked out

[buffness]

you know I used to do that very thing you just mentioned. I did a lot of decline back in the day and that helped that that technique down. To bad I haven't done to much Decline work lol..

[Matt76]

yeah I haven't hit the decline in a year. Yikes that is a long time

[Matt76]

Edit: rack lockouts are done with pinky on ring