Matts training log 2013

[Smithmachine]

Really a lack of training since I pulled a muscle at the bottom of my ribcage Tuesday doing pullups at work.

Monday 04/22/13

Just finished two Weeks of chains on flat bench doing variations and ended up pushing 265w 90lbs of chains. My pr on flat bench is 305.
So Monday I went with plain ol flat bench up to 80% orm.

Bench:

Warmups
Bar x15
95 x10
135 x10
155 x8
185 x8
205 x6
215 x5
225 x4
245 x3
265 x1x2
225 x6
185 x10
135 to failure.


Did 3 sets of 6 dips with just bodyweight

Worked in a few reps of deadlift with 225, along with speedbag.

Squats

Bar x10
135 x10
185 x6
225 x5
245 x3
255 x3
275 x2
295 x1
225 x6
135 x10

Did a few shoulder presses on the machine

90 x12
160 x10
210 x6
260 x3
280 x1

watched a buddy push 475 off his chest like a beast!

Cooled down, went home ate some pasta with meat sauce protein shake and ice cream. Sleep 8 then work 10.

 

[Smithmachine]

Friday 04\26\13

Started the morning off waking up at 6:30. Scoured the web for some new tools to use at the gym. Ate at about 9:30. Had a pbj banana and glass of milk. Got gas a gatorade to mix with my ravage and a protein bar. Then headed off.



Warmups 10 min eliptical

Bench, flat wide grip
bar x15
95 x10
115 x10
135 x8
155 x6
175 x6
185 x5
205 x3
225 x3
245 x2
265 x 2
295 x1
think i jumped too much
305 xfail x2
265 x4
225 x5
185 x6
135 x15

Felt pretty good doing all. I started really working on getting my arch higher and my feet right under me and pushing hard on the floor. Legs were starting to get tight at the end. Also my muscle tear below my ribs started to go again.

Rested for a few minutes. Went on to Incline barbell

Bar x 10
95 x8
115 x6
135x6
155 x5
165 x4
185 x3
135 x3

Tear was worrying me.

did some straight bar curls

45 x10
65 x10
75 x 8

Took me about 1 and 1\2 hours for everything, got to talking to a guy about turkey hunting lost track of time . Wanted to get this logged in before i forgot. Got to meet the ol lady for lunch in a half hour.

Like to get some input on rest days. How much do you do and why? Thanks....


Matt..

 

[Smithmachine]

04/28/13.


10 min elliptical warmup.

Squats:

Bar x10
135 x10
225x 8
275 x4
295 x3x3
275 x5
135 x10

Close grip bench on Smith machine:

135 x10
185 x8
205 x8
225 x6x2
205x10
185 x10
135 x15

Superset the two above lifts.

Cable crossovers:

80 x10 3 sets

Cable crunches and tricep pulldowns with rope and 150 lbs. 3 sets of ten each

Incline crunches: bw x15x2


biceps:

Superset all

Ez bar 50 x12x2
100 x5

DB standing curls :
35 x10
40 x10
50 x10

Single arm curls over incline bench I
35x8
40 x5
45 x 3

 

[Smithmachine]

Had 2 2 egg sandwiches. Ate a waffle with peanut butter for breakfast at about 930. Didn't get to the gym till 330. Had to do some work at the ball field.

Had a bean and cheese burrito and chicken soft taco after both with sour cream after

 

[Mini Forklift Ⓥ]

Nice work man, good volume of training. What are your goals for the rest of this year?

What are your stats? Keep up the good work MF.

 

[Smithmachine]

Thanks!


Weight 230 lbs 5'6" . I have a lift meet June 22 nd I an going to compete in at my gym to get some solid numbers on the board. Build from there and tweak my training till I find something that works. Want to be over 350 end of year. Also get rid of some body fat

 

[Smithmachine]

Monday 04/29/13

flat bench

Bar x10
135 x10
185x8
225 x6
245 x4
255 x2
265 x2
275 x1
265 x2
255 x3
245 x4
225 x5
205 x6
185 x8
155 x 12


T bar

45 x10
90 x10
125 x8
150 x6
125 x10

Dips
Bw x10 x2
20 lbs chains 5x2


Wide grip cable rows
160 x10
200 x10
240 x4
200 x12

Lat pulldowns
140 x6 x3

Superset last two.

 

[Smithmachine]

For Wednesday 05/01/13 Happy May Day!!!!!

Chest. Warmup stretch

bar x10
135 x8
185 x6
225 x3
245 x3
255 x2

Trained with some guys on 3-board

225 x5
245 x5
275 x4
290 x6
295 x3
295 x4 pause on last rep
Then did 330 with Ram.
Attempted i think 345 but can't remeber the weight exactly.


Then went to some overhead presses standing

bar x 10
95 x 6
115 x 3x2


Then did some curls with the E Z bar.
50 x10
100 x5
120 x3
120 x5

Dead to the world

Got home only to do some weed eating on my 2 acres, and pull some weeds in the strawberry patch.

Had a protein shake with milk
Baked chicken breasts and roasted cauliflower.

 

[PillarofBalance]

Interesting routine... You're a powerlifter? Do you compete yet?

Kinda wondering after skimming thru this why you're not hitting legs or back much? Seems like you spend most of your time on the bench.

Mind delving into how/why you train? Is there a program you follow?

 

[Smithmachine]

Not really a set program a of yet. Been training with a couple guys 2 days a week to try and pick up on a routine. Just trying to get a feel for things.

Mainly been working on bench form and technique.

Going to compete June 22.

 

[Turbolag]

Nice log man !

You only wanna bench heavy once a week. You can bench twice a week, but the other day needs to be light, speed work.

Like this: just an example, you can bench on any day, just make sure you spread the sessions apart.

Monday: legs

Tuesday: speed bench. 5 sets of 2 reps at 40-50% 1 rm. add bands and or chains if you want
Do some shoulder work. 2 exercises

Wednesday: off

Thursday/Friday: bench , do your normal workout. Your workout looks good

Friday/Saturday: do assistance stuff like back.

You don't have to do speed bench if you don't want to. You can bench once a week and be fine.

Speed work helps to make you faster from the bottom.

 

[Smithmachine]

Thanks for the tips man!

I just jumped in with these guys that were pushing over 400. Been at out since December. Really wanting to be over 310 on bench by the meet. Kind of been slacking on the other 2 lifts till then. Also have to get my training days lined out solid