Matt76's Training Log

Matt76

Matt76

Joined
May 10, 2007
Messages
1,726
I currently weigh 233 at 5'10-11" and am 19years old. A couple months ago I was 250 and benched 365x5paused. And before that I hit 405 touch and go when I could only pause 375x1. I have since started cutting a screwed myself the first month by not taking in enough fats and lost some muscle. Since then I have been trying to get on track with the timed carb diet and things seem to be going better. I just started to really lift last school year(freshman in college) and had to quit over the summer b/c I am a roofer in the summer and couldn't handle the workload. So really this is my 4semester working out and things seem to be going pretty good.

Lately I have been expiermenting with my grip on bench. Most of the time I use a ring finger on ring, but I am going to start competing this summer so I decided to start using comp grip which is much wider. I started this, this past week and really liked it so I will continue to do so.

My squats aren't very good b/c I just really started doing them this year.

Lastly I base my bench pretty much on a PL type routine except based more for a raw bencher. Also I almost never curl but am going to start
 
My workout from Friday


Heavy Bench Day

Wide competition grip Bench(all sets paused)- barx10 85x5 135x5 185x3 225x3 275x1 315x1 330x5not bad

3inch Rack Lockouts(pinky on ring)- 275x3 365x2 405x2 455x2PR 500x1PR 550x1PR 600x1PR held 15secs

Front DB Raises- 35'sx5 45'sx5 50'sx5

Did some BB curls nothing worth mentioning

Hammer Curls- 50'sx3 65'sx5

rotator work

Very happy with this workout. I felt really strong and everythign went well. The fucking 600 was fucking sweeet. After I let it down it felt like my fucking bones in my forearm were going to break, but it was still great.

Editing: just wanted to add that the 330 wasn't even really hard all reps went pretty smooth I mean that last 2 were a bit slower but still all good
 
today's workout

DE Bench

Speed Bench- barx10 85x5 135x5 185x3 190+bandsx2 190+bandsx3 8sets (I used the purple band I believe that is the light one and only used one and strung it under the bench. needless to say I had quite a bit of band tension and it was awesome)

DB Flat Bench- 75'sx6 90'sx6 110'sx6ez

Underhand Grip Cable Rows- 200x7 230x7 260x7

Rotator


Great workout today. Still had trouble with my back slipping while doing speed bench, but it still went well. The band tension was great and was very solid. Will move up to the 120's next week and then the 130's after that b/c the 110's were cake. Also ended with some good back work. I can't wait till friday b/c i'm going to move up to 345x5paused wide come grip. Ought to be prettty sweeet
 
goes4ever said:
great log bro, keep it out, and 600 at 19 is unreal bro, you are a beast
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Thanks bro. I will definately keep posting my workouts here for all to see. I want to add in here that I cut cardio out during the week. I was having some shitty workouts doing cardio all the time so i'm going to start off doing it on saturday and sunday and cut down the time to 30minute at a time
 
buffness said:
What do you mean by your back was slipping?
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I arch like a PL while benching and my back slips when trying to do speed bench and kills my arch
 
Matt76 said:
I arch like a PL while benching and my back slips when trying to do speed bench and kills my arch
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meaning you can't keep the arch while doing speed bench?
 
buffness said:
meaning you can't keep the arch while doing speed bench?
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yup that's what I meant. I even put chalk on my back and the whole bit still no luck. Half of it has to do with the shitty benches they have at school
 
Matt76 said:
yup that's what I meant. I even put chalk on my back and the whole bit still no luck. Half of it has to do with the shitty benches they have at school
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that's weird no doubt. What type of spit are you running?
 
buffness said:
that's weird no doubt. What type of spit are you running?
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I am pretty sure u meant split

Monday- DE Bench

Wednesday- Squat

Friday- ME Bench

this is pretty basic yet very effective for me. I stopped doing speed bench there for awhile and I lost a ton of explosiveness so I started doing it again last week. Depending on how I feel though sometimes I will just work my lats on mondays and forget all bench work. This all depends on how I recover from my Friday workout
 
going to have to skip squat day. I have a paper due tomorrow and have to get it done 25% of my grade
 
Matt76 said:
going to have to skip squat day. I have a paper due tomorrow and have to get it done 25% of my grade
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slacker lol. There is nothing wrong with time off. Most people freak at the thought of missing the gym..
 
Heavy Bench Day

Wide comp grip bench- barx10 85x5 135x5 185x3 225x2 275x1 315x1 345x5 all sets paused

Pinky on ring 3" rack lockouts- 315x1 405x1 455x1 495x1 545x1 585x1 610x1PR held for 15seconds

Side DB Raises- 25'sx5 30'sx5 35'sx5

DB Preacher Curl- 35'sx5 45'sx5 55'sx5ez

Hammer Curl- 55'sx3 65'sx3 75'sx5

Rotator


Great workout today. I didn't think I was going to get over 600 b/c the 585 was pretty hard but then when I lifted 610 it was actually easier than the 585 so life is good. Also the regular bench went pretty well. It was actually just about the same as last week with 330 so that is a good sign. Especially since I just started using this grip last week. I think i'll go up to 355 next week. Welp any ?'s comments
 
Eliptical 30minutes

burnt like 370calories. Heart rate never reached 130 and kept mph between 6-7
 
a.m. cardio

Eliptical 30minutes

385calories burnt. Heart rate under 130. mph between 6-7
 
antihero said:
i do beleive this is in the wrong section tho...
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no really. B/c I did start a cycle of M1T. I don't know where else to put my journal up anyway, so I figured this would be the best place for it
 
I need to add that i'm up to 235 today prolly all water weight from the M1T
 
well, i will, but im on a lifting break b/c my nazi coach is running us like crazy, and i know it wouldnt be worth lifting right now...
 
DE Bench

Speed Bench- barx10 85x5 135x5 185x3 190+bandx3 190+bandx3 8sets 1light band was used

DB Bench- 75'sx5 100'sx2 120'sx7ez

Lat Pulls- 230x5 250x5 280x5 300x5

Rotator

Nice workout here. Speed bench went great I was realy explosive today. Will move up to the 130's next week on db bench.
 
you should take some pictures of you band setups, it could be put to use here for sure..
 
buffness said:
you should take some pictures of you band setups, it could be put to use here for sure..
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This is a pic of my old band set up. The bench I use now has a bar underneath it so I no longer have to use a db to hold the band down. Also I now only use one band instead of putting 2bands together it really increases the tension at the top
 
Here is the other side. I can't really tell what pair of bands these are, they are either mini or lights. I also want to add these pics are over a year old and since then my camera has broke and i'm no longer able to take pics
 
I also want to say that my lats have not been this sore in a long time. Man they are killing me
 
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