A Transition in Training - Matt's Log ***Back at it***

[matt1990]

Format and Layout of Training

Future Things I'm Looking at:

1. Competing in my first Ju Jitsu Tourny in September
2. Training for a Future Amatuer MMA Match up
3. Moving to H-town before school starts
4. Smashing a number betwee 455 - 505 on my squat!

*Will add to this as I think of other things lol =)

------------------------------------

Strength Training Program

Monday – Heavy Day

Heavy Bench – 5/3/1 Program
Heavy Squat – 5/3/1 Program
Military Press - 5/3/1 Program
Pendlay Rows – 4x8

Wednesday – BW Workout

Pushup 2 x 12

Step Ups on Bench – 2 x 30 Seconds

Pull-up Variations – 2 x 3

Mountain Climbers – 2 x 30 Seconds

Side Lunges 2x12

Sit-Up Variations – 2 x 20

Knee Jumps – 2 x 30 seconds

Dip – 2 x 12

Reverse Hyper Extensions – 2 x 15

Friday – Speed Day

Clean/Press/Squat - 3x5
Incline Bench – 4x10
Box Squat – 4x10


------------------------------------


Cardiovascular Program

Monday - High Intensity

- Elliptical – 15 minutes
- Stationary Bike 15 minutes

Wednesday - BW Program/Plyometrics

Hanging Static Knee Up Holds – 30 Seconds
Spider Crawls – 30 seconds
Plank – 30 seconds
Side Plank – 30 Seconds each side
Flutter Kicks – 30 seconds
Wall Sit – 30 seconds
Superman 20 reps

Friday - Low Intensity Cardio

20 minutes Eliptical Machine

Ju Jitsu Training

Will be Monday and Friday nights at the YMCA in the next town. I'm trying to locate the Underground MMA Training Facility in the town I'm doing Ju Jitsu in, but having some difficulties.

Final Thoughts: Well this is it for now, so...We'll see what happens =)

matT~

[Hidngod]

Good to see you back, young feller.

Good luck with the JJ thing. I'll be following along closely.

[matt1990]

Week 1 - Back on Track

April 21, 2009 - Heavy Day

Weights Session

SetSxRepSxWeighT

Decline Bench Press
Warm Ups
None
Working Sedts
5x140
5x155
5x170

Parallel Box Squats
Warm Up
5x225
5x255
Working Sets
5x285
5x325
5x365

Note: Can't wait to smash 505 and join the 5 plate club...Going to rock teh SQUATZ!

Pendlay Rows - Close Grip
2x8x125
2x8x135

Clean/Press/Squat
Notta, Because I learned why you don't do these last lol..You do them first..

PLYOMETRICS

3 Rounds of -

Hanging Static Knee Up Holds – 30 Seconds
Plank – 30 seconds
Side Plank – 30 Seconds each side
Flutter Kicks – 30 seconds
Superman 20 reps

-----------------------

CARDIO SESSION

- Well, didn't go as plan because they had the track field locked off, but we decided to go for a very LONG walk, walked probably 6-8 miles in the course of an hour or so. On top of runs, sprints and all that jazz on a variety of random inclines that hills had.

Not exactly what I wanted, but was cardio none the less! Will be sure to figure what time the track field is open so we can get in there and do some HIT Cardio!

Final Thoughts: Great day thus far, and looking forward to my cardio session with the gf and a mutual friend of ours. My gf's little sister will join us as of next week to start training for High School Track.

Matt~

[AWR]

Nice bro to see you doing it again

[MR.cashcream]

This looks like it's gonna be an awesome log bro...I love the format and layout of it all so I'll be looking forward even more to seeing your perfomance...you've got me excited with the MMA stuff...I've always had an interest in doing some training of that variety myself. I bid you well on your journey my friend.

-Mr.CC
REPPIN FOR TEAM KTS!!!!

[matt1990]

Will do today's training, tomorrow. So, stay tuned, its rather late and ahd to goto my sisters play tonight and was busy throughout the day, but no excuses! Will be done tomorrow.

MatT~

[dirty~d~]

I'm in. KTS!

[claire]

Great goals!!!! :cheer::cheer::cheer: I'm in :)

[matt1990]

April 24, 2009 - Body Weight Circuit

SetSxRepSxWeighT

Warm Up
BFS Stretching

Body Weight Workout - Circuit Fashion

Pushup 2 x 12

Step Ups on Bench – 2 x 1 Minute

Pull-up Variations 2 x 3

Mountain Climbers 2 x 1 Minute

One-Handed Pushups 2 x 12

Sit-Up Variations 3 x 20

Knee Jumps 2 x 30 Seconds

Dip – 3 x 12

Note: Rest In between each round, 2 rounds total!

Cardio

Eliptical Machine - 20 minutes!

END!

Final Thoughts: Today just bite the dust! I never realized how bad my Body Weight Strength/Endurance truly was. The expectations I had set for myself were just to much for my body to immiadetely adapt to with in one workout! So, its back to the drawing board.

Next week should be better, but I'm not mad at myself what so ever! Just rather Shocked at were I'm at overall. This was a mile stone set in my path and I shall overcome it, but it'll take time and I just have to remember that.

By the way, I couldn't believe I could only do 3 reps of Pull ups on each variation....Grrr... Ok, maybe a little bit disappointed, but its nothing I can't overcome...I do think its rather pathetic though... anyways!

Will have a speed day tomorrow and should get my butt in check after tomorrow!

matT~

[Hidngod]

2 sets of 12 reps of one handed pushups? No shame there at all, bro. That's amazing.

[matt1990]

April 25, 2009 - Speed Day

SetSxRepSxWeighT

Warm Up
BFS Stretching

SOHP
7x75
7x85
7x95

Flat Bench
10x145
8x145
6x145

Box Squat
4x10x245

DONE!

Final Thoughts: Have some changes coming to my format and training template, so stay posted on the first entry into my log for those changes. I'll be incorporating them as of next week and I plan to strive for 5 strict days of cardio next week. 3 high intensity days, 2 low intensity days, but we'll see!

Off to see the younger sis in her play Aladdin. Should be a good show!

MatT~

[oldlifter50]

Wow moving to Hamilton???? I know Helena.

Nice workout plan. The bodyweight training is making a comeback especially in martial arts and swimming.

Keep up the good work, and remember you control the circumstances do not let them control you.

[dirty~d~]

Pull ups can be a tricky beast. Don't be so hard on yourself. (I know a few strong guys who can't even do one.) When you hit failure try to add just one more every time, even if you don't complete the rep.

One thing I really wish my gym had was a climbing rope, but for liability reasons I can see why they don't. :(

[matt1990]

Wow moving to Hamilton???? I know Helena.

Nice workout plan. The bodyweight training is making a comeback especially in martial arts and swimming.

Keep up the good work, and remember you control the circumstances do not let them control you.

Roger that Grandmaster Sage OL! I shall listen to your words of wisdom! =) I always enjoy your input and yes I'm moving to Helena, go figure lol. Maybe I can pick up BSG as my weight liftin partner haha!


Pull ups can be a tricky beast. Don't be so hard on yourself. (I know a few strong guys who can't even do one.) When you hit failure try to add just one more every time, even if you don't complete the rep.

One thing I really wish my gym had was a climbing rope, but for liability reasons I can see why they don't. :(

Its hard not to because I used to be able to do sets of 5-10 reps easy! Its just frustrating knowing that I'm not bodyweight strong yet, but your right. I shall strive and stick with this so that I become stronger and that body weight training program I made, I revised completely! SO! I'll have to see what I can do and I made it a little bit easier.

[claire]

Its hard not to because I used to be able to do sets of 5-10 reps easy! Its just frustrating knowing that I'm not bodyweight strong yet, but your right. I shall strive and stick with this so that I become stronger and that body weight training program I made, I revised completely! SO! I'll have to see what I can do and I made it a little bit easier.

You'll get back to where you were and even stronger :) Great idea to modify your program.

[matt1990]

Week 2

April 29, 2009

SetSxRepSxWeighT

Warm Up
BFS Stretching

Decline Bench - Triples
Warm Ups
Zippo
Working Sets
3x155
3x170
5x185 - had like 3-5 more in me, good sign of progress!

Military Press - Triples
3x95
3x105 - felt a lil difficult
3x115 - felt to easy...weird...

Box Squats
Warm Ups
3x225
3x265
Working Sets
3x305
3x345
3x385
- Thought about going for 425x3, but said nah...
--- WALKOUTS --- 10 second holds
425
465 - wow first time with this much on me back!

Cardio
- Elliptical – 15 minutes
- Stationary Bike 15 minutes
===Total=== 30 minutes - better then none!

Final Thoughts: Had some PLers from A-Town in the gym with us and lifting big numbers raw! One dude pulled 600 crazy...I thought Shae when he did this... I thought to myself, I know a dude who'd give you a run for your money, I then proceeded to laugh. This dude showed me some stuff, but we had some STRONG lifters.

My partner started barbell benching after 7 years of steering clear of it and nailed 185x8...I hate him! Gah!!! lol =)

They also had an insane lift off in our gym. Decided to stay and watch these old boys go at it. Was highly entertaining.


MatT~

[Hidngod]

It's energizing when you get those big numbers on your back, eh?

[matt1990]

Yes it is HDG!!! Because, i plan to smash 455-475 with in the next 4 weeks bro!!! So those numbers are my future!!!! muahahah!!! Although i think its going to take maybe a lil longer then I expect, because I wanna rep the, not just achieve a new max.

MatT~

[IliekFude]

Looks good In here mang. Those jumps should really help yr squat from what I've read. How do you feel they've contributed? I just breezed thru so my bad if you've covered this. I'm Usin my phone for net these days so I'm a lil handicapped in my surfing. Keep bangin homey.

[Test-Daddy]

Lookin real good bro

fwiw I just deadlifted 475 very proud of that. However I am more proud that I got 5 reps on pull ups yesterday! I used to hang a 45 and get 12. Point being it will come in time.

[matt1990]

May 1, 2009

SetSxRepSxWeighT

Warm Up
BFS Stretching

Body Weight Workout

Pushup 2 x 12

Step Ups on Bench – 2 x 30 Seconds

Pull-up Variations – 2 x 3

Mountain Climbers – 2 x 30 Seconds

Side Lunges 2x12

Sit-Up Variations – 2 x 20

Knee Jumps – 2 x 30 seconds

Dip – 2 x 12

Reverse Hyper Extensions – 2 x 15

-------------------------------------

Plyo-metrics – 3Rounds

Hanging Static Knee Up Holds – 30 Seconds
Spider Crawls – 30 seconds
Plank – 30 seconds
Side Plank – 30 Seconds each side
Flutter Kicks – 30 seconds
Wall Sit – 30 seconds
Superman 20 reps

Final Thoughts: Training was great and this was challenging, but not to hard, gave me just enough room for a challege/progression.

Also, between rounds/circuits I had a 1 minute rest for recovery.

GOD BLESS YOU ALL!!!!

MatT~

[IliekFude]

nice work, another workout down - many to go!

[matt1990]

nice work, another workout down - many to go!

Thanks bud! Im glad to see those injuries are coming along and your still lifting heavy and accomplishing the goals you've set out. I've missed yeah broski!!! And your enthusiasm!

matT~

[syntheticreality]

Matt,

Great work in here. I am really glad to see you back at it the right way!

[matt1990]

Before We Get Started!!! I want to say that in my book there is no excuses to miss the gym, except under extenuatin circumstances, otherwise its pure laziness as far as I'm concerned...At least thats how I look at it for myself lol...

Anyways, a close friend of my girl friends family passed away last friday, and the weekend was extremely rough for them, so I never made it ot the gym to finish my weeks worth of workouts.

On top of that takin on more responsibility with my church and helping my girl's mom with her work (databasin) is takin up a lot of my time lately and I'm just strugglin to stay on track.

But, I am trying to do my best to stay on track. So cut me some slack fella's =) and Ladies =)

-----------------------------------------------

Week 3 - Tryin to Stay on it!

May 5, 2009

SetSxRepSxWeighT

Decline Barbell Bench
Warm Ups
5x140
5x155
Working Sets
5x170 - easy...
3x185 - easy...
2x200 - hard... Dont know what happened lol

SOHP
Warm Up
5x65
5x85
Working Sets
5x105
3x115
2x125 - boo...One more cycle with this weight

Squats

NEVER HAPPENED! I miss my spotter, because he got switched to another shift and none of the other dudes at the gym wanted to spot me going for 405 for reps...So I'll do it tomorrow with the Pendlay rows.

Cardio
25 minutes Stationary Bike

Final Thoughts: Weather is Rainy and Stormy, so no outside cardio...This bytes I WANT SUMMER HERE I HATE IN DOOR CARDIO!!!!

Also, Trying to figure out a weight Lifting plan that works for me and my schedule...Life just keeps smashing me where i'm getting more and more limited on my time in the gym...bah....

Keep me in your prayers! To help me prioritize my time!



Matt~

[Shae]

Keep up the good work. You are doing great.

[oldlifter50]

Good work there on the declines. Looks like you are getting it together. Glad to see you survived the winter up there.

[matt1990]

Good work there on the declines. Looks like you are getting it together. Glad to see you survived the winter up there.

LOL! Its STILL winter...Its supposd to be nice out, but no...Its either RAINING! or SNOWING!!! GAHHH!!!!

MatT~

[MR.cashcream]

Do you feel that if I was to start Rack pullin again, I'd be ok??? I mean more for reps then anything, compared to DL's, because my lower-back cant take DL's.

BTW!!! PHENOMINAL WORK MY KTS BROTHA!!!

matt~

Hey bro, I've almost always had lower back problems, it runs in my family. Have you tried doing hypers to strengthen your lower back? Also, I've been doing the 5x5 and it's been strengthening my core with good progress...if you honestly wanna train racks, then by all means do it. But IMO bro, I think you should get to the root of the problem and try and strengthen those weak areas that hinder your training and overall performance. Maybe try throwing deads back into your routine?...I train em once a week that's it, and just do small, timely jumps in weight, helps me keep my lower back in check, you know?

Be easy bro, and keep killin that shizznit!!

[matt1990]

Hey bro, I've almost always had lower back problems, it runs in my family. Have you tried doing hypers to strengthen your lower back? Also, I've been doing the 5x5 and it's been strengthening my core with good progress...if you honestly wanna train racks, then by all means do it. But IMO bro, I think you should get to the root of the problem and try and strengthen those weak areas that hinder your training and overall performance. Maybe try throwing deads back into your routine?...I train em once a week that's it, and just do small, timely jumps in weight, helps me keep my lower back in check, you know?

Be easy bro, and keep killin that shizznit!!

I've always done Reverse Hyphers through out my training and usually use a 35lb plate to up the intensity for them, but my back just can't seem to take deads. About 3 months ago i believe, maybe 4, I stopped htem because I was getting to a point I couldn't even dead 200... which for me is like liftin up my gf on my shoulders and squattin her for a warm up (Odd yes, but I've done it lol).

But i'll try racks with a low amount of weight using the 5x5 method, then I'll SLOWLY ease my way into deads...again, but if I get any signs of it firin up my back again, imma have to stop.


------------------------------------------


Training for Yesterday

May 6, 2009 - a Little Cardio

Warm Up
BFS Stretching!

Cardio Based Plyometrics

3 Rounds (Working up to 5)

Hanging Static Knee Up Holds – 30 Seconds

Spider Crawls – 30 seconds

Step Ups on Bench – Seconds

Plank Variations – 30 seconds

Knee Jumps – 30 seconds

Flutter Kicks – 30 seconds

Wall Sit – 30 seconds

Superman 20 reps

Mountain Climbers – 30 Seconds

- 1 Minute Rest after each round

Final Thoughts: This was a lot harder then that bw workout lol, I thought! I figured I might like something more cardio based w/ the plyometrics, now granted this is just a start and I'm really tweakin my cardio routine, but this felt good....

I didn't get to post yesterday, because it was on busy day with work, lifting, then off to helena for mens group, plus postin flyers around town for my gf's sis who is going on a missions trip to Croatia (If thats how you spell it).

WILL POST! Today's workout when I've done it, won't be for another 4-5 hours though. So stay tuned!

MatT~

[matt1990]

May 7, 2009

SetSxRepSxWeighT

Below Parallel Box Squatz
Warm Ups
5x205
5x245
5x285
Working Sets
3x325
3x365
1x405 - Came up real nice, but racked it for some odd reason lol
2x405 - Didnt have three in me, struggled on the third.

Leg Extensions
1x10x90
1x10x110
1x10x130
1x10x150

Pull Ups
1x4xBW
1x5xBW
2x4xBW

Reverse Hypers
3x10xBW

Final Thoughts: I am going to give my squat cycle one more go to hit 405 for at lest 5 reps, before I increase the weights, but I'm extremely confident I'll nail it!

I'm debating on wether or not to include Dead Lifts, into my regimine again, but I'm thinking know after talking with a friend/fellow lifter whose had the same issues with his lower-back as I've had. I think the closest thing to deads I'll be doing is Rack Pulls, for higher reps.

Lastly, I'm experimenting with different forms of cardio and I'll start posting my weight at the beginning of each week and may post it a couple times, but keep an eye out there for how much I'm weighin.

I'm not trying to lose weight at all or gain, kind of maintain. I may try bulking again to get up to 220's or so and then cut just for fun, but I haven't decided a thing yet and probably won't do this until winter time as I'm just tryin to lean out a bit before I hit the lakes for the summer.

MatT~

[MR.cashcream]

Hey bro, if you feel doing the racks will be best for you, then by all means bro go for em....kill that shizz. You know your body better then I do, and you know your own limits too.

My thinking was to take the problem on and try and improve the instability issue you seem to be having when you dead cus it messes your back up....just saying from experience, my back issues have sucked royally, my moms and grandpops both had back surgery...I've finally managed to get into a routine now, where my core is at it's best and now those back issues I once had are no longer existant cus I went at correcting the problem instead of working around it.

But really, you, yourself my friend, you've gotta want to do deads to actually do em right. Sometimes our minds get the best of us. I'm here to support your training regardless which path you go down, cus that's how we get down homey!

[matt1990]

Week 4 - Tryin to keep my head in the game

May 12, 2009

SetSxRepSxWeighT

Decline Bench
5x135
5x155
5x175

Pendlay Rows
3x8x135

Dips
12xBW
12xBW+25
12xBW
12xBW+25

Power Shrugs
12x145
12x185
2x12x225

Final Thoughts: Quick and Easy day in the gym. Probably was there for only 20-25 minutes tops, but everything went extremely smooth.

Still working on the details of how exactly I want to do my cardio, because I need to continue to encorporate it into my routine, but I'm just strugglin to find out when would be the best time for me.

Also, I've come to realize, that I've lost a lot of interests since my dad died...Which is part of the reason I'm having such a hard time with lifting, because I used to come home and my dad would want to hear if I hit a new PR or if I was going to be attempting one anytime soon so he could watch or just how my day in general went.

Its so different going on with life, even months after a tragic death like that and getting back into your normal routine. It seems like all I care about right now is preppin for college, chillin at church/ with the gf, work.

I don't know, I'm really trying to break this down cycle in my life and get back to eating right, cooking (which I completely enjoyed, before my dad died), lifting (which you all know I love), being myself most of all and continuing in life...

Thanks for stoppin by and God Bless you all my friends.


Matt~

[MR.cashcream]

We are all here as support bro...that's what we do...like an e-family we are. Team KTS my friend...you've got my support, keep your head up!

[juggy54]

good job bud keep killing it!

[Hidngod]

Don't fret about the time it's taking you to get back into a routine. After my Mom died, I was lost for months, my sleep was fugged for years.
Just keep forging ahead. It'll come.
KTS brother.

[matt1990]

We are all here as support bro...that's what we do...like an e-family we are. Team KTS my friend...you've got my support, keep your head up!

I know, life just bytes so bad right now. My only friend is away pursuin his life at Job Corp and my gf is here for me, but it never feels like enough yeah know. My mom moved away.. She's having a hard time down in AZ and I...I...Just flat out miss dad...

I sound so damn negative...bah...


good job bud keep killing it!

THANKS! KTS BROTHA KTS!!!!


Don't fret about the time it's taking you to get back into a routine. After my Mom died, I was lost for months, my sleep was fugged for years.
Just keep forging ahead. It'll come.
KTS brother.

I know but it irritates me a lot, because its holding me back from moving forward in my life and it sucks, because I really miss my dad. He used to always ask me how it went in the gym, if I hit a new pr, when I was attempting one so he could be there to watch and video tape it. It just sucks, because he was such a MAJOR part of my life and inspiration to do so much with in my life...

I miss dad =(

matt~

[Shae]

Keep your chin up and KTS..... You will come out on top of everything in time.

[matt1990]

May 13, 2009

SetSxRepSxWeighT

Warm Up
Stationary Bike

Box Squatz - all Raw no Belt!
Warm Up
10x245
Working Sets
5x285
7x325
5x365

Zerchers - Triples
3x145
3x185
3x225
3x265 - add belt!
0x305

Note: Its been a while since I did, these but not to bad. If I continue to do these, I'm going to do 5 reps at a time and shoot for that each time before increasing

Might I add, my speed on these were AWESOME!

Pull Ups
3x5 - Strength is gettin there

Reverse Hyphers
3x15xBW
- Static hold of 20 seconds at the end of each set

PLYOMETRICS!

Warm Up
BFS Stretching

2 Rounds
- 30 seconds rest between each round
- no rest in between movements

Hanging Static Knee Up Holds – 30 Seconds

Spider Crawls – 30 seconds

Step Ups on Bench – Seconds

Plank Variations – 30 seconds

Knee Jumps – 30 seconds

Flutter Kicks – 30 seconds

Wall Sit – 30 seconds

DONE!

Final Thoughts: I slept from 2 p.m. to about 8 p.m. today lol...Went to the gym really late... Might I add it was my day off from work, actually the next few days is lol, but anyways! My goal was to fight off the depression with sleep and then counter it with something really productive, it worked for the most part, but it set in when I got home...

Working on it though, as many have said, Shae, HDG, OL, MR. CC, - It takes time to get over it and its something I'll just have to work through...I'm sure that I'll make it though.

Thank you for the support guys! Now its a dang shame Cash don't live by so we could crush the iron together! DANG IT!

MatT~

[Test-Daddy]

Dude your cardio is damn strong! Keep smiling and nothing wrong with some venting.

[Hidngod]

Dude your cardio is damn strong! Keep smiling and nothing wrong with some venting.

^^^^^^^^^^^^
That's what we're here for.

[matt1990]

Dude your cardio is damn strong! Keep smiling and nothing wrong with some venting.

Lol, you have no idea how happy I am to here that. I think I've got a figthers cardio, because if you asked me to run I'd look at you crazy, but if you'd ask me to box or get on the mat and wrestle, I'd sit here and be more then willin to dance all night long haha!

What gets me is there are people who do those drill for 1 min + at a time! and it blows my mind, each and every time, because I think 30 seconds is murder lol.


^^^^^^^^^^^^
That's what we're here for.

Thanks bud, iits comments like that, that make my day just a bit brighter.

You Boys keep KTSin That IRON! - By the way, KTS stands for KILL THAT SHIT BABY!

-----

On a side note.. I've come to realize, well, ok.. I've known for a while you'll never get over something so horrible, but we learn to deal with it and in time build an internal strength that is far from matchless by those around us! It's just so hard waiting you know.

I will say spend. cherish, enjoy, and remember the times you've had with your loved ones, especially people in our lives who were "parents" to us. You'll miss the crud outta em, when there gone, so always make the best of it folks...

KTS -

MatT~

[matt1990]

May 14, 2009

SetSxRepSxWeighT

Warm Up
BFS STRETHCING

Incline Bench Press
5x115
5x130
5x145 - man has this lift gotten weak

Rack Pulls
5x145
5x185
5x225
10x265

Chin Ups
3x6xBW

Push Press
7x85
7x95
7x105

DONE!

Final Thoughts: Was an overall good day. Cant complain to much other then the fact that I feel my incline BB bench is way to low and I need to get it back up there, but that will come in time!

Good day.


matT~

[juggy54]

May 14, 2009

SetSxRepSxWeighT

Warm Up
BFS STRETHCING

Incline Bench Press
5x115
5x130
5x145 - man has this lift gotten weak

Rack Pulls
5x145
5x185
5x225
10x265

Chin Ups
3x6xBW

Push Press
7x85
7x95
7x105

DONE!

Final Thoughts: Was an overall good day. Cant complain to much other then the fact that I feel my incline BB bench is way to low and I need to get it back up there, but that will come in time!

Good day.


matT~


hey bud dont worry, its always been the case with me that incline bench power is the first to go, but it has always came back fast too. Dont know why that is but just keep crushin those shoulders and it will come!!!

[IliekFude]

Don't sweat the strength man u have new goals. Just keep killin those n F the rest - keep it up.

May 14, 2009

SetSxRepSxWeighT

Warm Up
BFS STRETHCING

Incline Bench Press
5x115
5x130
5x145 - man has this lift gotten weak

Rack Pulls
5x145
5x185
5x225
10x265

Chin Ups
3x6xBW

Push Press
7x85
7x95
7x105

DONE!

Final Thoughts: Was an overall good day. Cant complain to much other then the fact that I feel my incline BB bench is way to low and I need to get it back up there, but that will come in time!

Good day.


matT~

[matt1990]

Just an UPDATE!!!

I haven't stopped training or anyhting I've been slacking most of this week and just in general since Friday, because we went out on the lake these last 4 days and I'm just loving it so much!

But I will definitely be hitting the weight room tomorrow!!!

MatT~

[IliekFude]

hey, nothing wrong with rest. i pause from resting to workout once in a while in fact.

[matt1990]

Week 5

May 21, 2009

SetSxRepSxWeighT

Decline Barbell Bench
3x145
3x165
5x185
Decline Dumbbell Bench
10x40's
7x50's
2x5x60's

Pendlay Rows
Warm Up
20x115
Working Sets
8x135
3x5x155

Dips
Warm Up
2x15xBW
Working Sets
2x10x25
1x10x35

Dumbbell Power Shrugs
4x10x50's

DONE!

Final Thoughts: My friends from college are back in town and we lifted rather late tonight, but it went really well. I felt kind of down tongiht because they were telling me how wonderful college is going and everything else, then the question of "what are you doing these days" would be asked...Really made me depressed and my pals could tell, especially by my answer..

I said, well I took care of my dieing father till he passed away in Feb. and I'm getting ready to goto college, along with joining the Coast Guard. Other then that, life is pretty uneventful, besides work, church, etc... yeah know?

Both of my buds looked at me and said, whats so bad about having to take time off to care of a loved one, and I said nothing, but I feel pathetic because I feel I'm not going anywhere in life fast.

Then it ended up getting into, but you did an honorable thing, would you rather him died while you were at school and not get the closure you needed, etc?

I was like good point, after that it was a great time of catching up and having fun!

Matt~

P.S. Going to lift with BSG next week and I'm stoked to have a good spotter!

[Logan]

Matt,

Training looks good bro. And you should know that the fire makes us better. Shoot if we didnt have tough times then what would we have to show for anything. In your training, your relationships, your spirit your always going to have a struggle but its the fire that allows us to remove imperfections. So when life gets you down tell it to go to hell and slap another plate on my friend...

[MR.cashcream]

Hey bro, nice to see you still at it...KEEP KILLIN IT!!! Don't let the iron beat you bro, I know you got it in you to OWN that shizz!


Also, any ideas on how to break a benching plateau, I had a friend make the suggestion of changing it up to a diff bench variation, but that doesn't do me in any good to be honest with you lol. I've thought about going into dumbbell movements for a month or two and then coming back in to the barbell game.

Just not sure how to hit this one, I wanna bench past 205-210 and that seems to be my constent plateau.

Honestly bro, the best way I've improved my bench was with the Bill Starr 5x5...intermediate format...I've watched my strength increase from week to week. I'd offer you up to check out the template and at the least, incorporating these principles into your benching routine and I'm sure you'll get stronger under the bar. Small increases my friend...just 5lbs from one week to the next and before you know it your gonna be benching those big numbers your looking to obtain. Give it shout, seriously dude.

And last but most importantly...KEEP KILLIN IT!!!

Team KTS Reppin
-Mr.CC

[matt1990]

Hey bro, nice to see you still at it...KEEP KILLIN IT!!! Don't let the iron beat you bro, I know you got it in you to OWN that shizz!

Honestly bro, the best way I've improved my bench was with the Bill Starr 5x5...intermediate format...I've watched my strength increase from week to week. I'd offer you up to check out the template and at the least, incorporating these principles into your benching routine and I'm sure you'll get stronger under the bar. Small increases my friend...just 5lbs from one week to the next and before you know it your gonna be benching those big numbers your looking to obtain. Give it shout, seriously dude.

And last but most importantly...KEEP KILLIN IT!!!

Team KTS Reppin
-Mr.CC

Ight, I'll check it out!!!

[matt1990]

I guess I could run the Actual 5x5 program seeing how I've never actually used the 5x5 method completely before. I'll have a few Lift modifications, IE instead of Deads, I'll be using Rack Pulls, because its easier on my lower-back, but yeah I'll give it a run after next week.

Thanks Cash.

Matt~

[MR.cashcream]

I guess I could run the Actual 5x5 program seeing how I've never actually used the 5x5 method completely before. I'll have a few Lift modifications, IE instead of Deads, I'll be using Rack Pulls, because its easier on my lower-back, but yeah I'll give it a run after next week.

Thanks Cash.

Matt~

By all means bro, modify those things to suit your comfort, just make sure you follow the principles for your bench work and I swear to you, as long as your eating enough, your strength is gonna go up!

[matt1990]

May 23, 2009

SetSxRepSxWeighT

Box Squatz Below parallel as always
Warm Ups
7x225
7x265
Working Sets
3x305
3x345
2x385 - Spotter said something really funny I wont repeat, but I lost it lol

Note: Lighter day on me squatz...

Leg Extensions
3x10x140

Reverse hyphers
3x10

Pullups
3x5

DONE!

Great day overall and Have to ruN!

matt~

[Hidngod]

By all means bro, modify those things to suit your comfort, just make sure you follow the principles for your bench work and I swear to you, as long as your eating enough, your strength is gonna go up!
:werd:
Even when you feel you're coming to the end, there is micro loading. 2 1/2 lbs a week is still 10 lbs in a month. Not sure about your gym, but I have plates as small as 1 1/4 lbs.

Keep killin it, brosef.

[Test-Daddy]

lookin strong bro

[matt1990]

:werd:
Even when you feel you're coming to the end, there is micro loading. 2 1/2 lbs a week is still 10 lbs in a month. Not sure about your gym, but I have plates as small as 1 1/4 lbs.

Keep killin it, brosef.

Thank you HDG. The plates only go as low as 2.5lbs and thats it, and as high as 45lb plates.


lookin strong bro

Thanks bro!

[Logan]

Atta boy Matt

[itsallgenetics]

hey my man, i havent stopped by in a while....keep bustin your ass buddy, i know ur a hard worker!

[matt1990]

hehe thank you both! And I try to be lol. I'm going to give that 5x5 deal a shot, because I've never completely ran the full template, but I said what the hell and why not. After next week its 9 weeks for 5x5!

Matt~

[MR.cashcream]

hehe thank you both! And I try to be lol. I'm going to give that 5x5 deal a shot, because I've never completely ran the full template, but I said what the hell and why not. After next week its 9 weeks for 5x5!

Matt~

I'll be looking forward to your progress bro. I have full faith in you that you can obtain your goals and hit those bench numbers your looking for!

[matt1990]

Week 6 - off to a great start!

May 26, 2009

SetSxRepSxWeighT

Decline Barbell Bench
Warm Ups
None!
Working Sets
7x135
5x155
3x175
Singles
1x195
1x215 - went up faster then 195! - PR!
1x225 - went up so smoothly! - PR!
1x235 - Went up just as smooth... - PR!
0x245 - lol had it lowered at a good speed, but couldn't budge it!

Rack Pulls - Interesting Pyramid Scheme - All Raw - 1 in below knee
10x145
7x185
5x225
6x265
8x305 - Rep PR
- decided not to go for 345 lol. Just didn't feel like it haha. Would have went for 10 reps if I would have

Note: I remember when I hit this for 1 over 4-5 months ago before my back injury occured again... Man its nice to know I can do some for of dead lifting work and not have to give it up entirely ahhh... Good times!

Dips
4x10xBW

Pendlay Rows
5x125
5x135
5x145
5x155
5x165
5x175

DONE!

Final Thoughts I'm combining my third day of lifting this week with the other two, because its going to be one busy week and I wont be able to make it into the gym.

I'm heading over to H-Town Tomorrow for my college orientation, freshmeat appointment, and to get my classes squared away. I'll also be lifting with BSG Tomorrow in hopes to hit 455 on my box squat and a possible 505 to enter the five plate club, but we'll see how she goes!!!

Anyways, I'll give you guys an update of my college status and box squat status tomorrow night so stay tuned!

matt~

[Logan]

Congrats matt that is a hell of a feeling. Way to start the week. Keep up the good work brotha

[matt1990]

May 27, 2009 - Eh... lol!

SetSxRepSxWeighT

Box Squats - 14 Inch bench
5x135
3x225
3x265
1x315 - Barely...

Notes: I came to realize that I squat with a 18 inch bench today and this happens to be a major difference. I attempted to squat on a 12 inch bench but that didn't work out well with 225 on my back jeese. I'm a wuss lol...

Thank you BSG for the lessons in Box Squatting, with a proper box at Parallel, which for me would be a little over 12 inches, maybe 13... Time to build that squat up again huh

Watched BSG Squat
went up to like 465 I think, beast... I'm going to school you soon though =)

Zerchers Singles
1x135
1x185
1x225
0x265 - I really lost most of my motivation after the failed squat session.

MTS Squat Machine
5x10

Leg Extensions
10x10

Lat Pulldowns
4x10

One Armed Rows
4x12

DONE!

Final Thoughts: I really made the mistake of letting a semi-bad squat session get to me, especially since the box I was using was about 4 inches short, maybe a little more, then what I'm used to using. I've decided I'd like to train with a 12 inch box possibly, but I'm thinking that 14 inch bench will do nicely lol..

I guess I'll continue to train with the 18 inch box...but when I move and I start training at the Broad water I'm going to use that 14 inch box i believe... yeah that sounds right.

Also, I guess me and BSG may become weight liftin partners, which will be fun, because he is very well edcuated in lifting and I think can help me with my technique.

Great time in H-town today!

matt~

[Biter]

Since I'm back to loggin' count me IN! Looking great Matt - keep on that shit, when I come back I expect dead stuff! :)

[MR.cashcream]

Sounds like you and BSG had a good time. Having a well versed and knowledgeable training partner always makes training sessions more exciting. Keep killin it!

[matt1990]

Yeah CC we did, I just let that squat session get to me and I never realized how much of a difference depth makes yeah know? 4 inches is a significant difference lol.

Matt~

[Hidngod]

Jeez, you guys almost make me wanna go back to a gym and find a partner.
KTS, young feller.

[matt1990]

As of Tomorrow June 2. I will be starting the Bill Star 5x5 program for the next 9 weeks and maybe even longer depending on how everything goes. I will also be incoorpoorating at least 4-5 days of Cardio. I would like to force myself to start Low-Inensity Empty Stomach Cardio in the morning before breakfast, but I dont know if I have the will power to do so!

I'm also prepping for the Fire & Rescue program here at the College of Tech. the requirements aren't bad at all and I figure I should have no problem passing there physical fitness test. I am still debating whether or not I'd like to enter the program and I still have a few weeks till I need to make a decision.

Oh yeah! Here's the physical requirements for the program:

- Passing a physical exam performed by the students families physician
- Passing the following physical agility test within a one hour time frame
The test includes:

Running one (1) mile in ten minutes or less

Completing fifty (50) sit-ups in two minutes or less

Completing twenty-five (25) push-ups in less than two minutes

Lifting and dragging a 175-pound mannequin fifty (50) feet

Climbing a twenty-four (24) foot ladder while attached to a safety line


The only two things that seem rather challenging is the Mannequin and Climbing that Ladder with the gear on lol. Other then that, I don't think i'll be complainin to hard.

Anyways, thats the plan of action for now. Things happen and can change at anytime, but we start tomorrow!

[MR.cashcream]

only two things that seem rather challenging is the Mannequin and Climbing that Ladder with the gear on lol. Other then that, I don't think i'll be complainin to hard.

This sounds like fun bro...you'll have no problem with that mannequin I'm sure of it....now climbing the ladder...I have a fear of heights so that'd be the most challenging task at hand for me atleast. Good luck to you bro.