Matt76's Training Log

[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

[Matt76]

Front Squats:
warm up
245x1
265x1
275x1

back squats:
225x5pausedx5regular

SLDL:
225x3
275x3
315x3

done

good short workout. The front squats went alright. They would be better if I would remember to push my knees out as they have a tendency to want to bow in on front squats. Rear squats felt very strong but I didn't have that much weight so that might have been why. My long term goal would be 405+ on front squats. I'm thinking i'm around 300 or so now and I just started them so i'm pretty excited about working towards that goal.

[Matt76]

Paused comp grip bench:
barx10
bar+chainsx7
95+chainsx5
135+chainsx5
185+chainsx3
225+chainsx1
255+chainsx1
275+chainsx1
295+chainsx1
315+chainsx1
335+chainsx1
touch and go
355+chainsx1
chains weigh between 90-100lbs adding about 80lbs at the top and 40lbs at the bottom

315x4tng+1paused

Hybrid Incline db flyes:
55'sx3
75'sx2
90'sx10

Rear delt db's:
warm up
75'sx4

side delt:
30'sx7

done

Great workout today. I am very happy with how the chain bench went. I also used got one of those non slip rug pads to help prevent me from sliding on the bench and it worked great. I felt pretty strong today but wasn't very explosive so i'm going to try and work on that more.

[Panda34]

Good work, Matt.