Matt76's Training Log

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
 
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
 
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 :D
 
thecoin said:
what's the diet look like brotha...spill the beans.
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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 said:
nice workout you got going there bro. I like the speed work..
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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
 
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.
 
nice workout like always. It still kind of trips me out where the bar ends up when you bench. It's fuckin weird lol
 
buffness said:
nice workout like always. It still kind of trips me out where the bar ends up when you bench. It's fuckin weird lol
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o you mean the way I sky rocket it off my chest :) :BP: :BP:
 
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
 
buffness said:
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
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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
 
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..
 
Paused Bench comp grip- barx10 135x7 185x6 225x3 225+dbl minix3 225+dbl lights x3 225+dbl average's x stapled to the bench 225+dbl lights x3 had a few left in me

Rotator work

Had a hell of a time getting the weights out of the rack. I was benching in the squat rack and they have really deep J-hooks and when I use my comp grip I have to be set up perfectly otherwise I can't even come close to getting the weitghts out of the rack. When I used the average bands it was the first time they have ever been used and I also had them set up uneven and basically by the time I got them out of the J-hooks I was flat back and got stapled like a pussy.

This was the first time I have ever really done heavy band work raw and I love it. I'm going to alternate between bands and chains instead of doing a speed day.

Overall it was a great day and I can't wait to do this again
 
Squat- barx10 135x5 185x5 225x3 275x2 315x1 355x1 385x3 didn't have any bounce out of the bottom.

SLDL (off a stepper which puts the bar right on top of my feet) - 225x3 315x3 365x3 385x5PR very solid

I think I forget to mention that I always do my SLDL's off a stepper which puts the bar 3-4inches lower than a regular DL from the floor. Well I just didn't feel that strong on the squats but other than that my SLDL's were great. Will start back on my DL routine next week
 
goes4ever said:
nice workout bro
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Thanks G4E. I haven't been getting enough food in either b/c I go to bed at like 2 and wake up at like 2 haha so it doesn't leave to much time for food
 
Bench Raw Paused- barx10 85x3 135x5 185x3 225x3 275x1 315x1 365x1

Shirted Bench- 365x didn't touch (DT) went down about 3inches 405xDT down 5-6inches These sets were done middle finger on ring

435xDT down 6inches 455x DT down 7-8inches still had about 4inches to go -- These sets done with pointer finger on ring

Tricep Extentions- 120x5 140x5 160x5

Done

Great workout today. 455 in the shirt felt like 300 besides for the fact that it was awkard b/c i'm not used to using a shirt. I had a hell of a time getting it on. I'm still not sure if it was on all the way but it worked pretty well. I just had trouble getting the damn shoulders up. I think i'll be able to touch 500 in the shirt if not no biggy i'll work with it and get it to work. I have a few months before my meet so all is well.

I'm going to hit shirted bench again next week then take a light week or two then i'm hard at it for the rest of the summer.
 
Good deal bro, I bet it was a bitch to get into lol. You should be able to get 500 after you get used to it.
 
buffness said:
Good deal bro, I bet it was a bitch to get into lol. You should be able to get 500 after you get used to it.
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Yeah I figure i'll be good for 550+ for my meet in august

I have all sorts of lashes on my forearms and triceps. And some on the back of my shoulders but it's going to be worth it for sure
 
DL- warm up 420x2

Speed Deads- 340x3 8sets

Lat Pulls- 200x5 230x5 260x5 300x5

Good workout had to change routine. Lifting partner pulled a muscle in his back doing speed deads
 
goes4ever said:
NICE workout............speed deads with 340................wow, I can dream
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With this program i'm going to be doing speed deads with 370 next week. I doubt they'll be too speedy though
 
well I was told by IA that if your speed drops you need to back the weight back down, speed deads and bench are just for "that very reason" and that is speed, don't sacrifice speed for too much weight, you are doing awesome now
 
goes4ever said:
well I was told by IA that if your speed drops you need to back the weight back down, speed deads and bench are just for "that very reason" and that is speed, don't sacrifice speed for too much weight, you are doing awesome now
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I agree on that. If the weight gets to heavy for you to move at a quick pace, guess what, It's no longer speed work. Ex will tell ya the same thing..
 
goes4ever said:
I am no expert bro, so take what I say with a grain of salt. But one thing I DO KNOW is if speed slows down, it is TOO DAMN HEAVY for speed work....lol
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Yeah I know, but we'll give it a try and see how it goes
 
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