View Full Version : Training Log

Matt Pipe
01-23-2010, 02:49 PM
Hey, I'm a powerlifter from the U.K. 22 years old and currently lifting in the 110kg (242) class. If I'm being honest I'm starting this log as I've got coursework due and I'm awful for procrastination. It's also a more convenient way of tracking my progress and I'm fed up of losing pages out of log books..

Best lifts are 240kg (~530lbs) squat, 180kg (~400lbs) bench and 320kg (~700lbs) deadlift all raw, I blame my squat on my knees, bench on my lack of knowledge around training and put my pulling down to luck. Got my first outing back in the 110s tomorrow at a national qualifier, I'm not going to move the earth but I should get the total I need. Fingers crossed.

Currently roughly following wendlers 5/3/1.

Matt Pipe
01-24-2010, 10:57 AM
Weighed in at 107kg for my qualifier today, pretty good day over all both in terms of lifting and the competition as a whole.

My squat was encouraging given the problems I've been having in training so hopefully should be putting something more respectable up at the British, bench was poo - need to sort this out. Really happy with my deads though, pulled 320kg (705lbs) reasonably comfortably at 10kg lighter bodyweight than when I last lifted the same weight back in April.

Finished with a 690kg (1520lbs) total and qualified, lots of room for improvement though - itching to get back in the gym.

Matt Pipe
01-27-2010, 10:01 AM
Another competitor from the weekend had my last two deadlifts up on her facebook so I stole them to put up here too:

2nd Deadlift attempt - 300kg/661lbs

3rd Deadlift attempt - 320kg/705lbs

Matt Pipe
01-27-2010, 03:19 PM
Wasn't meant to be training today but went down to help one of my training partners with squats and ended up doing deload stuff:

Squats - Deload
85kg x 5
105kg x 5
130kg x 5

Facepulls - Setting 6 x 15/15/20
Smith Calves - 100kg x 10/10/10/10/10

Hillsprints x 10

01-27-2010, 07:04 PM
Great deads vids...good luck in future competitions.

Matt Pipe
01-28-2010, 02:43 PM
Mil. Press
72.5kg x 5
82.5kg x 3
92.5kg x 1/1/6

Pull ups - 0kg x 10/10/10/8/8/8 (Only meant to get 4 on the last set to round it up to 50 total but my training parter bullied me into 8..)
Dips - 50kg x 8/8/8/8/9
Seated D/B Lateral raises - 14kg x 12/12/15
D/B french press - 22kg x 12/12/12

Hill sprints x 10

Great deads vids...good luck in future competitions.

Thanks mate, appreciate it

01-29-2010, 01:41 AM
Nice effort overall Matt.

Matt Pipe
01-30-2010, 11:05 AM
Deads - Deload

120kg x 5
150kg x 5
180kg x 5 (397lbs)

Smith Calves - 160kg x 5/5/5/5/5
D/B Rear Delts - 24kg x 12/12/12
Standing D/B Curl - 18kg x 10/10
B/B Curl 60kg x 8/8

Hill sprints x 10

.. and thats it for the week. Felt good to get a few things in after my comp but tried to stay away from anything too heavy or taxing. Deloading bench and military as per 5/3/1 next week but looking forward to hitting more lower stuff and training hard again! I've been meaning to write my top sets in lbs for anyone thats interested in following as I'm guessing the majority of people on here are from America, so I'll start doing that now too.

I've also changed 5/3/1 slightly for the moment in that for the top sets for the 3+ and 1+ weeks (90% and 95% respectively) I do 3/3/3+ at 90% and 1/1/1+ at 95%, everything else stays the same. No specific reason yet other than I wanted to see what difference, if any, slightly higher volume made.

Thanks again CoCoa, hope everyone has a good weekend.

Matt Pipe
02-01-2010, 04:28 PM
102.5kg x 5
117.5kg x 5
135kg x 7 (298lbs) Whoops..

Wide Grip Bench with long pause - 110kg x 5, 120kg x 5/5
Pull ups 0kg x 10/10/10/10/10
Inc D/B Press 40kg x 12/12/14
Standing Lateral D/B raises 20kg x 12/12/15

Hill sprints x 10

Ok so I decided not to deload this week on bench or military, reason being this will catch these two up with squats and deadlifts and I'll get to deload everything in one week, rather than staggered as it is currently.

Also released after todays session that I'm probably not going to get the best out of bench and military this month due to no deload, but I should be able to suck it up and get all the prescribed reps so it'll hopefully all be fine. Oh and I wasn't benching on my favourite bench, tired + other excuses.. ;) yawn yawn. Not my day, I'll come back fighting..

02-01-2010, 05:16 PM
Very impressive lifting

02-02-2010, 04:01 AM
Very impressive lifting

No kidding, looking impressive throughout.

Matt Pipe
02-03-2010, 05:46 PM

140kg x 5
162.5kg x 5
182.5kg x 11 (402lbs)

Good Mornings - 60kg x 15, 70kg x 15, 80kg x 15
Step ups - 60kg x 12/12, 80kg x 12, 90kg x 12
Smith Calves 100kg x 10/12/15
Facepulls - Setting 7 x 15/15/20

Pleased with the top set of squats today, wasn't feeling that great going into it but felt ace after, not done step ups in ages either which also felt good. Skipped hill sprints today, started chucking down with snow and neither of us could be bothered running them anyway. Thanks StLRPh and CoCoa.

02-03-2010, 06:23 PM
Super session dude, like them numbers.

02-03-2010, 06:33 PM
Great squatting! How many cycles are you into 5/3/1?

Matt Pipe
02-04-2010, 04:17 PM

65kg x 5
75kg x 5
85kg x 9 (187lbs)

B/B Rows 140kg x 5, 150kg x 5, 160kg x 5/5/12
Seated Rows 90kg x 10/10/10
Dips 0kg x 25/25/25/25
Seated D/B Lat. Raises 14kg x 12/12
D/B French Press 22kg x 12/12/12

Hillsprints x 10

Couldn't lock out the 10th rep on militarys and forgot my dipbelt for the dips but a good day all in all.

Thanks again guys, my squats are into their 4th cycle now I think, Deads 3rd, Bench and Military 2nd. Deads should be interesting on Saturday, after all the GM's and stepups yesterday + hills today I can barely dip grip and rip my shoes off the floor..

02-04-2010, 06:23 PM
Looking strong on the presses!

02-04-2010, 06:24 PM
Good deal on them rows and all bro.

Matt Pipe
02-06-2010, 04:21 PM

192.5kg x 5
222.5kg x 5
252.5kg x 10 (556lbs)

GHR 0kg x 5/5/5
Smith Calves 170kg x 5/5/8
R/D D/B 24kg x 12/12
Curls for the girls

Hills x 10

Thanks again boys - just off out, everyone have a good night.

02-06-2010, 04:29 PM
Strong lifting in here Matt. Thats an incredible unequipped total. What assoc/fed do you lift in?

02-07-2010, 08:25 AM
Strong ass pulling Matt

02-07-2010, 08:27 AM
good vids and good journal so far :)

02-07-2010, 11:38 AM
Fine deads man, props.

Matt Pipe
02-09-2010, 05:46 AM
110kg x 3
125kg x 3
142.5kg x 3/3/3 (314lbs)

Wide Grip Extended Pause Bench 120kg x 5/5/5
Pull Ups 6kg x 8/8/8/8/10
Inc. D/B 42kg x 10/10/15
Lat. D/B Raises 22kg x 10/10/10

Thanks for the comments guys, greatly appreciated.

Flynn I compete with the BDFPA at the minute, it's our version of your ADFPA, or is it ADFPF I'm not sure. I'm hopefully going to be hitting a few raw comps with the GBPF later on in this year too which is the IPF affiliate in the UK, the equivalent of your USAPL.

02-09-2010, 06:22 AM

I am in Ireland. We have the IDFPA. Are the 2010 worlds going to be in MIlton Keynes?

02-09-2010, 07:46 AM
Great job with the bench pressing. Are you still doing the 5/3/1 for that as well?

02-09-2010, 09:13 AM
Awesome benching sets and all bro.

Matt Pipe
02-09-2010, 12:50 PM

I am in Ireland. We have the IDFPA. Are the 2010 worlds going to be in MIlton Keynes?

Ah ok cool, are you competing with them then yeah? The 2009 worlds were there, the 2010 are over your way I think in Co Monaghan?

Great job with the bench pressing. Are you still doing the 5/3/1 for that as well?

Thanks man. Yeah sort of, the templates almost exactly the same except on the week of 3's I do 3 sets at the top percent so 3 sets at 90% and the 5/3/1 week I do the same but with singles (3 sets at 95%). Usually I try to get a couple more reps on my last set of the day but just couldn't be bothered, I'm not a huge fan of benching, I find its well unpredictable for me, some days I'll push really well, others not. The reason I've put the extra volume in is because my bench is falling down a slippery slope at the minute and looking back through my old workout books it seemed to be at its best with more volume. I'm planning on sticking close grip benching back into my routine too sometime soon, not too long ago my close grip was way better than my normal bench is now so something's not working..

Awesome benching sets and all bro.

As always, thanks for stopping by man

02-09-2010, 02:57 PM
Ah ok cool, are you competing with them then yeah? The 2009 worlds were there, the 2010 are over your way I think in Co Monaghan?

Well I plan to. It will be 2011 though. I didnt compete to get a qualifying total for 2010.

Matt Pipe
02-10-2010, 02:20 PM

150kg x 3
172.5kg x 3
195kg x 3/3/5 (430lbs)

Bottom Up Squats 120kg x 5, 140kg x 5, 160kg x 5
Step Ups 80kg x 12/12/12 (6 each leg)
GMs 80kg x 10/10/10
Facepulls x A Bunch

Really pleased with today, the first 2 sets at 195 felt gash but the last was pretty plain sailing. On top of this I've been pretty ill for the past 2 days, got a bad cough and man flu ;) No hills again which was probably a bad idea seeing as I demolished an entire bag of egg noodles and 2 chicken breasts when I got back, should most likely get back on it..

Well I plan to. It will be 2011 though. I didnt compete to get a qualifying total for 2010.

Go for it mate, nothing like getting on the platform right?!

02-10-2010, 02:30 PM
strong squatting. Are you doing the bottom up squats for strength in the hole?

Matt Pipe
02-10-2010, 03:22 PM
strong squatting. Are you doing the bottom up squats for strength in the hole?

Thanks mate. Yeah thats the rough idea of them, wasn't aware of much more stuff to do that'll carry over well to a raw squat so thought I'd give them a go..

02-10-2010, 04:56 PM
I've seen a few people recommended paused at the bottom. I think that Mike Tuscherer is a fan

02-10-2010, 05:27 PM
Those squats are impressive dude.

john o
02-11-2010, 12:22 AM
KIcking some ass Matt. Good work.

Matt Pipe
02-11-2010, 02:02 PM
70kg x 3
80kg x 3
90kg x 3/3/5 (198lbs)

CGBP 120kg x 5, 130kg x 5/5/5 (All last reps paused)
D/B Rows 60kg x 10, 70kg x 8/8 (No Straps)
S/S D/B Lat Raises 22kg x 10/10/12 with D/B French press 22kg x 12/12/12
Paused Rope Push Downs Setting 10 x 10, 12 x 8/10/10
Plate Raises 25kg x 15/15

All felt a bit crap today, I'm still ill which is probably why. Nevermind, got my main lift so alls good for the time being.
@StLRPh - I hadn't thought of these actually, I'll give them a go after a few weeks of these maybe and see how they go, thanks.
Thanks for the support CoCoa and john o.

02-11-2010, 02:22 PM
Good job with getting the work in. BTW, the name's Matt (to many of us around :) )

02-11-2010, 08:13 PM
Fine training throughout, especially while feeling subpar.

Matt Pipe
02-13-2010, 10:53 AM
210kg x 3
240kg x 3
267.5kg x 3/3/5 (590lbs)

Shrugs 140kg x 8, 160kg x 8, 180kg x 8, 200kg x 8, 220kg x 8
Seated Row, 90kg x 10/10/10
R/D D/B 20kg x 12/12
EZ Curls (DC Style) 40kg x 14/7/5/5/5/3/3/2/2
Sidebends 22kg x 10/10

Haha today was the re-introduction to deadlifting hungover, whoops. On a more serous note my current goal, which is similar to a few others on here, is to achieve a elite raw total in the 110s at my next competition. Longer term I'd like to see how close I can get my total to 800kg by the time 2010 is out.

Thanks Matt and CoCoa.

02-13-2010, 11:56 AM
Hungover or not. Good session

02-13-2010, 12:15 PM
Great efforts in here man, no reason why you cannot reach those goals.

john o
02-13-2010, 12:49 PM
Nice deads. Big weight for reps. Maybe that's what I'm doing wrong, not drinking the night before.

02-14-2010, 09:23 AM
Nice deadlifts. Awesome in fact.

An 800kg total is a great goal. Will be fantastic to see you reach it.

Matt Pipe
02-15-2010, 06:39 PM
117.5kg x 5
135kg x 3
150kg x 1/1/2 (330lbs)

Wide Grip Extended Pause Bench 125kg x 5/5/5
Pull Ups 8kg x 8/8/8/8/9
Inc Bench. 100kg x 10, 110kg x 10/11
Dips 50kg x 7/7/8
D/B Shoulder Press 32kg x 8/8/12

Today was encouraging for bench, and by that I mean the way it feels, not the reps obtained. I've been struggling with my bench for a while now, it wasn't so long ago that I was getting 3x5reps with 150! The first 2 singles shot up today (which is why it was encouraging), I tried to go a bit mental for the last set but it didn't really work - overall it finally feels as though its going to head in the right direction though. Fingers crossed.

Oh and I also headed down to the gym yesterday to help a friend out and ended up doing a barbell complex I found on here and some neck work.

Flynn, john o, CoCoa and Matt, thanks for stopping by, checking in and for the encouragement!

02-15-2010, 06:51 PM
I to can do 150 x 5 reps x 3 sets on bench. Unfortunately, mine is pounds and yours is kilos :( Great job

02-15-2010, 06:54 PM
Nice looking workouts man! I see you've recently joined the forum. I've recently come back myself. Welcome!

02-15-2010, 07:49 PM
Wow, huge benching.

john o
02-15-2010, 09:40 PM
Benching is hard to figure out for me. Glad to see you moving it in the right direction. Like the old school neck work too.

Matt Pipe
02-17-2010, 02:55 PM
162.5kg x 5
182.5kg x 3
205kg x 1/1/4 (452lbs)

Bottom Up Squats 140kg x 3/3/3/5/5/5
Step Ups 85kg x 12/12/12 (6 each leg)
Smith Calves 120kg x 10/10/10/10/10
Facepulls x A Bunch

Good session today, legs feel fried! On my rep out for squats after unracking the bar I remembered I'd forgotten to tighten my belt up properly which kind of threw me, more mentally than anything - would have been nice to get that 5th rep at 205, still I'll take 4! Also the bottom up squats were from a pin lower than last weeks so I'm below parallel now, hence the drop in weight.

Haha, Matt you'll have it in kilos soon enough, at which point you'll probably wish you were back in lbs ;) funny how that works! Thanks for the welcome fixationdarknes and for checking in CoCoa. Glad you liked the neck stuff John, I dieted down over the summer for a holiday and decided to stay here (weight wise, not on holiday - the gym was s*** ;) ) but I want my neck back so I'm throwing stuff in here and there, hope your back's all alright mate.

Outside the gym I'm not a huge fan of anything metal-ish, but I heard this on the radio last night and not managed to get it out of my head yet, you all have to suffer now too.

02-17-2010, 04:45 PM
Keep stepping to it Matt, nice workout.

02-17-2010, 05:32 PM
Solid session with the squats. 4 reps w/ 452 is impressive. Are you using sleeves or wraps on those?

Matt Pipe
02-18-2010, 03:00 PM
75kg x 5
85kg x 3
95kg x 1/1/5 (209lbs)

CGBP 130kg x 5/5/5 (All reps paused)
Speed Bench 90kg x 3/3/3/3/3 (All paused, 30-45secs rest)
D/B Rows 70kg x 5/5/5 + straps x 25
D/B French Press 24kg x 8/8/10

Bang good workout, I'm pooped.

Thanks guys, I'm using sleeves at the mo cz the gyms so cold. They're non supportive, basic neoprene ones from a sports chain over here.

02-18-2010, 04:55 PM
Triceps gotta be fried after this one. Great job

02-18-2010, 09:40 PM
Real solid lifting guy.

02-19-2010, 09:09 AM
Impressive pressing Matt.

Solid session altogether. Just noticed the speed bench tucked in there too. Got a lot done.

Matt Pipe
02-20-2010, 09:44 AM
222.5kg x 5
252.5kg x 3
282.5kg x 1/1/3 (623lbs)

Rack Pulls - 300kg x 1 320kg x 1, 330kg x f - Just couldn't hold it at the top
+ straps 330kg x 1, 340kg x 1 (750lbs)

Speed Box Squats 80kg - 10 x 2 (Roll on roll off with Dave)
EZ Curls - 40kg x 12/12/12/12/15

My hands are ruined I swear, enjoyed today though, I had another couple of reps left in the tank at 282.5 but was too excited for rack pulls so left them at 3. I also realised today I change where I hold the bar in my hand for rack pulls which is odd, I'll sort it out next time. Dave also hit 140kg (308lbs) for 18 reps today on deads which was pretty big since he's weighing around 82kg.

Thanks for the comments, Flynn I've taken a note out of your log and restarted them along with squats today.

02-20-2010, 10:07 AM
Incredible pulling, awesome rack shot too.

02-20-2010, 11:43 AM
very impressive pulls. Looks like you're in a dungeon!

Matt Pipe
02-22-2010, 05:55 PM
worked up to 95kg x 5 (210lbs)

Dips 0kg x 100 reps
Neck x Stuff

Thanks boys, not going to be a very interesting in here this week.

I love deloads.

02-22-2010, 06:45 PM
The least you could do is post some pictures :)

02-23-2010, 01:14 AM
Monster deads Matt. Epic picture.

You could post pictures of food during deload weeks. Thats interesting.

I got word back that I can get a qualifying total from this comp in June to compete in the GBPF. I think the term, ''bringing a knife to a gunfight,'' would be apt.

Matt Pipe
02-24-2010, 07:29 PM
worked up to 130kg x 5 (286lbs)

Chins 0kg x 50reps
Pinch Grip Stuff..

I'll see if I can grab a couple of pictures of something, my foods probably even less interesting than deloading to be honest.
Haha, then don't take a knife mate, take a tank.. Whats the total you need? Is this for the British in september?

john o
02-24-2010, 07:55 PM
Great pulling Matt. Enjoy the deload.

Matt Pipe
02-25-2010, 12:59 PM
worked up to 60kg x 5 (132lbs)

Dips 0kg x 100 reps
Neck Stuff

Took me a grand total of around 20mins
Cheers John, hope you backs doing ok.


02-26-2010, 01:55 PM
I think I need 550. Doable by June I reckon.

Whats the last pic there? Its x'd out.

02-26-2010, 07:56 PM
Deloading not bad this week bro, lol.

Matt Pipe
02-27-2010, 12:52 PM
worked up to 180kg x 5 (397lbs)

Chins 0kg x 50 reps
Pinch Grip Stuff

I think I need 550. Doable by June I reckon.

Whats the last pic there? Its x'd out.


Yeah you'll get that no probs mate, are you thinking of coming over here for the British then?

Deloading not bad this week bro, lol.

Haha thanks mate

john o
02-27-2010, 01:03 PM
I see what happens with time on your hands. Saw this before. Funny stuff. That's my column btw. 400 isn't a deload for most of us!

Matt Pipe
03-01-2010, 12:28 PM
worked up to 135kg x 5/5/7 (297lbs)

Wide Grip, 3 sec Pause Bench 125kg x 5/5/5
Pull Ups 8kg x 9/9/9/9/9
Dips 60kg x 5/5/5/5/6
D/B Shoulder Press 32kg x 8/8/15

Finally back to proper training again.

03-01-2010, 12:45 PM
Glad you're back at it. I agree with John about 400lbs not being a deload weight :)

03-01-2010, 03:37 PM
Yeah you'll get that no probs mate, are you thinking of coming over here for the British then?

If I qualify, then definitely.

Impressive benching Matt. Ha ha that little article is excellent.

03-01-2010, 06:55 PM
Session is very nice man.

Matt Pipe
03-03-2010, 04:46 PM
worked up to 187.5kg x 5/5/6 (413lbs)

Bottom Up Squats 142.5kg x 5/5/5
Some Facepulls
Neck Stuff

Bit pants today, was massively one of those days. Think my head had walked out of the gym 10 mins before I walked in.

John/Matt: Thanks for the compliments.
Flynn: Get on it man, I'll probably see you there.
CoCoa: Thanks as always.


03-03-2010, 06:45 PM
Good squatting and great picture!

03-03-2010, 09:25 PM
Impressive heavy squats Matt.

john o
03-03-2010, 10:56 PM
When "one of those days" is squat day and you still put in the work, then you are a lifter.

Matt Pipe
03-04-2010, 03:46 PM
worked up to 85kg x 9 (187lbs)

CGBP 132.5kg x 5/5/5 (All reps paused)
Speed Bench 90kg x 8 x 3 (All paused, 30-45 secs rest)
D/B Rows 70kg x 6/6/6 + straps x 20
D/B French Press 24kg x 10/10/10
Push Downs SS with Dumbell Curls 3 sets

Still not feeling that good today, wish I felt like a lifter! I've had a fair bit of coursework in so need some sleep..
Thanks for checking in and for the comments.

03-04-2010, 08:48 PM
Like them pressing numbers, good job overall.

Matt Pipe
03-06-2010, 11:59 AM
worked up to 257.5kg x 5/5/6 (568lbs)

Speed Box Squats 80kg + Double Choked Blues (~40kg at top) 10 x 2, 30-45 secs rest
BB Shrugs 140kg x 10/10/10
R/D D/B 22kg x 12/12/12
Pinch Grip

Good day again today, I was originally shrugging 200kg and one of my straps snapped so dropped it down to 140 with a double overhand grip, my traps are now losing out till my grip gets better as I'm maning up and not getting any more straps. Thought it was about time and this is as good an excuse as any.

Massive night at the union tonight so debatably I'm going to lose everything I've worked for today! I've also got my nationals in a few weeks and there's far too much stuff going on. I'm not very good at saying no.. Everyone have a good weekend!


john o
03-06-2010, 01:16 PM
I can't access the videos with my phone, but that's a quality session with a big ol max set for the deads. Tear it up at Nationals.

03-06-2010, 05:31 PM
Your DLs are scary.

Cool vid. I used to have a few one nation discs years ago. I still have a bit of bukem and conrad on my ipod, lol. Thats about all I could handle tolerate these days.

Hope you had/have a good one!

03-06-2010, 06:19 PM
Great session with the DLs and then the speed squats. I'm sure the grip will come along quickly

03-06-2010, 10:29 PM
I'm keeping the straps handy, lol - glad you are taking a different approach and doing without them...way to man up.

Matt Pipe
03-09-2010, 03:38 PM
Worked up to 145kg x 3/3/4 (320lbs)

Wide Grip, 3 sec Pause Bench 127.5kg x 5/5/5
Pull Ups 8kg x 10/10/5/5/5/5
Dips 65kg x 5/5/5/5/5
D/B Shoulder Press 32kg x 10/10/10

Couldn't train yesterday so moved it to today. Felt tired as hell, munched my way through a pack of jaffa cakes and 1 litre of red bull before I'd even finished warming up for bench.. didn't seem to help that much annoyingly! AC/DC made their comeback in the gym today too..

I can't access the videos with my phone, but that's a quality session with a big ol max set for the deads. Tear it up at Nationals.

Thanks alot mate, fingers crossed..

Your DLs are scary.

Cool vid. I used to have a few one nation discs years ago. I still have a bit of bukem and conrad on my ipod, lol. Thats about all I could handle tolerate these days.

Hope you had/have a good one!

It was pretty sick, spent the entire of Sunday watching films and eating takeaway tho... Don't recognise the names I'm afraid, I'm not the biggest fan of strict dnb to be honest, more into breaks or electro house, anything with a tonne of filthy bass!

Great session with the DLs and then the speed squats. I'm sure the grip will come along quickly

Thanks buddy, I hope so!

I'm keeping the straps handy, lol - glad you are taking a different approach and doing without them...way to man up.

Don't blame you to be honest, my hands were on fire after Saturdays training!


john o
03-09-2010, 08:45 PM
HA! Nice. Way to get in some work.That's rough when a Red Bull/ AC DC combo can't rev you up. Still got some heavy stuff in though.

03-10-2010, 02:56 AM
Effort is stellar Matt.

03-10-2010, 05:29 AM
Excellent work as always

Matt Pipe
03-10-2010, 03:23 PM
worked up to 200kg x 3/3 (440lbs)

Smith Calves 120kg x 12/12/12/12/12
Ghetto GHR (Negatives) 0kg x 5/5/5
Facepulls + Abs

Didn't do the 3rd set of squats today as my knee started to really hurt again, still hurts walking up stairs now, haven't been stretching recently so I'm hoping this'll fix it..
Similar story to yesterday too, just feel shattered all the time - needless to say I'm getting well grumpy about it

Thanks for all the support guys.

03-10-2010, 04:12 PM
200kg triples is still pretty damn strong. Good luck on getting the knee sorted.

03-10-2010, 04:45 PM
Yeah sorry about the knee. Nice squats though, oh and those DL's are sick man. Why are you feeling shattered all the time? Not enough sleep you say? Have you had a break from weight training in a while? Anyway, keep it up.

03-11-2010, 12:11 AM
Moving all these weights around catches up with us all, there's no way around it...hope you feel back to normal soon.

Matt Pipe
03-11-2010, 06:15 PM
worked up to 90kg x 7 (198lbs)

CGBP 135kg x 5/4/5 (All reps paused)
Speed Bench 90kg x 5 x 3 (All paused, 30 secs rest)
D/B Rows 70kg x 6/6/8
Curls for the girls + Some push downs

Thanks boys. Yeah I've not had much sleep at the moment which is probably it. I'm in a bit of a transition in uni between taught stuff and lab research so I've still got lectures/deadlines to meet whilst also trying to get my lab stuff underway.. Doesn't help that I'm still ill too - I go to get the results of my chest x-ray on Monday, I've also now got a throat infection to boot! I'm sorted for excuses for a while I reckon!
@ fixationdarknes loving the signiture mate, keeps cracking me up..

Our makeshift dumbell; (Notice the lack of knurling ;) )


03-11-2010, 06:30 PM
Still going strong. Take care of yourself. What are you studying, BTW?

03-11-2010, 09:37 PM
Doing very well, especially for feeling subpar and being in transition.

Matt Pipe
03-13-2010, 11:51 AM
worked up to 272.5kg x 3/3/5 (600lbs)

Speed Box Squats 100kg 10 x 2, 30-45 secs rest
BB Shrugs 140kg x 10, 150kg x 10, 160kg x 10/10/10
R/D D/B 22.5kg x 12/12/15
Leg Curls

I'm back for the weekend so was training at the gym in my home town, good to see everyone again including my usual training partner back here. In a bit of a rush now though so short entry! Thanks lads, oh @ Matt I'm doing my Masters at the mo in human genetics, my undergrad was in Biochemistry.

03-13-2010, 12:28 PM
First off, 600lbs for five reps is nuts:omg:. Secondly, I think that powerlifters, on this board at least, are in serious danger of losing the meathead stereotypes. Wayyy too many smart and educated people around here:read::)

03-13-2010, 10:53 PM
Stellar training, and career too for that matter man.

john o
03-14-2010, 05:24 PM
As Coke said being banged up comes with the territory. Looks like you are doing well in and out of the gym despite the occasional blips life throws our way.

Matt Pipe
03-16-2010, 02:45 PM
worked up to 152.5kg x 1/1 (336lbs)
2 Board 160kg x 1/2/2

Chins 10kg x 10/10/10/8/9
Dips 65kg x 5/5/6
D/B Shoulder Press 34kg x 8/8/11

Thanks for the comments guys. Haha I'm not sure neglecting my knee problem all week contitutes me as being smart, it's not going to be happy tomorrow, thanks anyway.

03-16-2010, 02:54 PM
Good progression on the chins. Are you on your 5/3/1 week?

03-17-2010, 02:53 PM
Outstanding benching and all bro.

Matt Pipe
03-17-2010, 04:43 PM
worked up to 210kg x 1/1/1 (463lbs)

GMs 80kg x 8/8/8/8/10
Smith Calves 120kg x 10/10/10/10/10
Incline Situps

Squats were fine today, first 210 was pretty quick apparently, wasn't pushing it because of my knees. Got a deload now though so as long as I actually get round to stretching they should be ok for the next cycle. I'm thinking of getting some proper squat shoes too, anyone have any experience with these vs. chucks for raw lifting?

Thanks Matt and Coke, yup thats where I'm at.


03-17-2010, 04:56 PM
I have a pair of chucks but they are simply overrated...what I have been wearing the past couple years for squats and pulls is some quarter top boots. These are cool year round and work great. I do look for other options at times.

Digging the squats and all.

john o
03-17-2010, 05:16 PM
Good job with the squats. I like your attachments as well. Enjoy the deload.

Matt Pipe
03-20-2010, 12:59 PM
18/03/10 - Military

worked up to 95kg x 5 (209lbs)

CGBP 120X8/8/10 (Last rep paused)
Tricep Hell 100kg - got to 3rd rep on 3 board, 80kg - complete
D/B Row 70kg x 7/7/9
D/B Curls 26kg x 10/10/10

Good session but fairly long.. The tricep hell was something Dave Tate posted a while back, one of my training partners was dying to try it after he found out we had a 1 2 and 3 board.. It went like this, 5 reps 0 board, 5 reps on 1 board, 5 reps on 2 board etc... up to 5 boards.

20/03/10 - Deadlifts

worked up to 290kg x 1/1/3 (640lbs)

DE box squats 120kg x 10 x 2
Shrugs 160kg x 10/10/10
GHR 0kg x 5/5/5/5/5
R/D D/B 24kg x 12/12/12

Good day again, most of the uni has gone home for Easter break now so there were a distinct lack of curl bunnies, there were also around 10 of us in there today so was a pretty good atmosphere. My grip stength on the shrugs is coming back but my hands don't half kill after deadlifting..

Hope everyone has a good weekend


03-20-2010, 01:43 PM
beastly deadlifting

john o
03-20-2010, 02:02 PM
Agreed on the deads. That tricep hell sounds tough.

03-21-2010, 09:07 PM
No doubt, beastly deads dude.

Matt Pipe
03-24-2010, 04:21 PM
22/03/10 - Bench deload

worked up to 100kg x 5 (220lbs)
Dips 0kg x 25/25/25/25

24/03/10 - Squat deload

worked up to 140kg x 5 (308lbs)

deload, deload, deload..

thanks for the support guys

Matt Pipe
03-25-2010, 02:42 PM
worked up to 60kg x 5

Chins 0kg x 10/10/10
Cable Flies
D/B Raises
B/B French Press & B/B Curl Superset

30mins, done.

03-25-2010, 06:38 PM
Ace consecutive days of deloading.

Matt Pipe
03-27-2010, 01:02 PM
worked up to 182.5kg x 5 (402lbs)

GHR 0kg x 5/5/5

Haha thanks man, I'm well bored of it now though..

john o
03-27-2010, 03:38 PM
You'll be hitting it hard soon enough.

03-27-2010, 08:11 PM
Sounds like you're ready to go. Another good side effect of the deload is that it keeps you wanting to go to the gym

Matt Pipe
03-30-2010, 06:03 AM
worked up to 137.5kg for 7 (303lbs)
then decided to do more .. 137.5kg x 2/2/2/5 (All paused)

Chins 10kg x 8/8/8/7/7
Dips 65kg x 5/5/5
Flat D/B press 46kg x 8/6/6
D/B Shoulder Press 34kg x 8/8/8

I haven't used dumbells for chest in ages and was suprisingly weak so I'll be throwing more d/b stuff into my bench day..

Thanks for checking in John and Matt

03-30-2010, 02:02 PM
I haven't used dumbells for chest in ages

You and I both dude, good deal on getting more varied with your lifting.

03-30-2010, 02:18 PM
Good see you SFW!

john o
03-30-2010, 03:53 PM
Your presses were strong. Good work with weighted dips and chin as well.

Matt Pipe
04-01-2010, 04:19 AM
worked up to 192.5kg x 5 (424lbs)

then down to 160kg x 2/2/2/2/2
B/B Lunges 40kg x 8/8/8

Trying my best not to aggrevate my knee anymore so keeping the assistance minimal. I think deloads work in reverse for me (mentally) I'm way not up for the gym at the moment, need to get my head right!

Thanks for the support lads, SFW?

04-01-2010, 06:09 AM
SFW=Smash ****ing Weights. Good job on the squats and playing it smart

Matt Pipe
04-01-2010, 05:28 PM
worked up to 87.5kg x 9 (193lbs)

CGBP - 100kg x 8, 110kg x 8, 115kg x 8, 110kg x 8
B/B Rows s/s Wide Chins 120kg x 8, 5 chins, repeat...
BB Curls up to 60kg x 8

Was in a different gym today, the people running the gym at uni love days off so bank holiday weekend quickly turned into gym shut today - wednesday next week. My chest was battered from Monday still so didnt push the CGBP, though I'm toying with the idea of changing these to dumbell presses as I seem to be weak at the latter. I'll see how it goes next week.

@ Matt, ah ok I see, thanks!

04-01-2010, 06:16 PM
SFW, lol - clearly stepping to it and moving big numbers bro.

04-01-2010, 06:19 PM
Impressive as always

john o
04-01-2010, 10:15 PM
Doing very well Matt. Cool little superset with the rows/chins.

Matt Pipe
04-05-2010, 06:09 PM
worked up to 145kg x 6 (320lbs)

Neutral Chins 10kg x 8/8/8
Normal Chins 0kg x 8/8/8
Dips 65kg x 5/5/5/5/5
Lat P/Ds setting 10 x 12/12/12
Inc. D/B Press 40kg x 8/15/9

I'm still not back in my normal gym - re opens wednesday and was training on my own so didnt do much benching today. The gym I'm training at now seems to have every machine under the sun and its very very yellow!

Oh and I ended up skipping deadlifts as the weekend was pretty heavy, hence no post..

Thanks Cocoa, Matt and John for stopping in and for the kind words, I've not been able to get on here alot recently so haven't read much, looking forward to catching up with what you guys are up to when I can..


04-05-2010, 07:14 PM
Damn that's yellow

Great work as always, really like the chins and dips, good stuff!

04-05-2010, 10:51 PM
That place is well equipped, not too sure about all that yellow though, lol...digging the benching and all man.

john o
04-06-2010, 02:20 AM
Still looking strong Matt. Might want to bring some sunglasses next workout.

Matt Pipe
04-07-2010, 05:12 PM
worked up to 202.5kg x 3 (446lbs)
then down to 170kg x 2/2/2
RDL 140kg x 10/10/10
Smith Calves 140kg x 5/5/5/5/8

Think this could be the end of me and squats for a while again, my knee doesn't feel like it can handle it at the moment, have a horrible suspicion that it might be more than flexiblity problems, I'll have to get it checked out when I get time which sucks donkey balls.. time to go sulk.

On a much brighter note..


john o
04-07-2010, 07:16 PM
I can't access the vid, but I wish you well with the knee Matt. Hang in there bud.

04-07-2010, 08:28 PM
There's a time and place for everything, backing off the squats for now will help the healing process.

Matt Pipe
04-08-2010, 04:42 PM
worked up to 92.5kg x 3/3/5 (204lbs)

B/B Rows 120kg x 10/10/10/10/10
D/B Press 46kg x 10/9/10
B/B Tri Ext. up to 60kg x 8
B/B Curl up to 55kg x 8
D/B French Press/D/B Curl ss

Thanks guys, here's hoping its not as bad as I think!

Loving the gun'z' today..

04-08-2010, 05:13 PM
Were you looking in the mirror the whole time?? :)

BTW, awesome pressing

john o
04-08-2010, 09:13 PM
Good effort despite the knee Matt.

04-09-2010, 01:47 AM
Solid training for the upper body guy.

04-09-2010, 03:08 AM
Sessions are solid Matt. Hope that knee problem isnt serious.

Matt Pipe
04-10-2010, 05:29 PM
had a hit it and quit it attitude with the heavy stuff today, I'd been looking down a microscope all morning so my back was a bit pooped and I'm deadlifting again on Weds to make room for fun training on sat now the weathers better, so..

Deads - up to 275kg x 3 (606lbs)
Shrugs 160kg x 10/10/10
Bent over shrugs 80kg x 12, 90kg x 12, 100kg x 12
R/D D/B 22kg x 12/12/12

Thanks for the comments lads, not much mirror time I'm afraid, I don't even have any vests to train in, perhaps I should invest now I'm not squatting, batting for the other side comes with that territory I guess :)

04-10-2010, 06:17 PM
Crazy strong deadlift. Now if you can just get that sleeveless shirt and start curling in the squat rack :)

04-11-2010, 07:51 AM
Impressive deads and all dude.

Matt Pipe
04-12-2010, 05:59 PM
up to 155kg x 1/1/2 (342lbs)
then down to 140kg x 3/3/3/3/5

Chins 10kg x 8/8/8 20kg x 3, 25kg x 3, 30kg x 2
Inc D/B 46kg x 8/8/7
Neutral Pulldowns 80kg x 12, 85kg x 12/12
D/B Shoulder Press 34kg x 8/8/12

Felt good today, all the benching was pretty easy maybe its headed back in the rght direction, trust it to happen when I can't squat anymore!

Squats are for girls, curls are what the racks were made for.
Cheers for checking in.

The battleground:

04-12-2010, 06:22 PM
WTF, I was getting used to the yellow...
Seriously solid on the bench, liked the chins as well

04-13-2010, 08:59 AM
Super heavy benching Matt.

john o
04-13-2010, 04:31 PM
Looking strong with the presses.

Matt Pipe
04-14-2010, 03:34 PM
worked up to 290kg x 1/1/1 (640lbs)
RDL 150kg x 10/10/10
Smith Calves 140kg x 5/5/5/5/10
Single Leg Box Squats 0kg x 8/8/8

Deads were good, nice and quick apparently.
Haha was going through too many sunglasses per session so had to switch back to my usual gym :) Thanks boys, not strong enough though.. the saga continues..

john o
04-14-2010, 05:05 PM
Fantastic work deadlifting etc. Ha! None of us ever think we are strong enough.

04-14-2010, 05:07 PM
Nice pulling Matt

04-14-2010, 09:17 PM
Props on the outstanding deads alone bro.

Matt Pipe
04-18-2010, 09:35 AM
15/4/10 - Military

up to 100kg x 5 (220lbs) and then 112.5kg x 1 (248lbs)

B/B Row 120kg 10/10/10/10/10
Inc. Flys 12kg x 10/10/10
B/B French Press 60kg x 8/8/8
B/B Curl 60kg x 8/8/8

18/4/10 - Leg Stuff..

B/B Lunges 50kg x 10/10/10/10/10
GHR 0kg x 5/5/5/5/5
B/B Shrugs 160kg x 8/8/10
Muscle Cleans 100kg x 5/5/5
Smith Calves 140kg x 6/6/10

Was meant to be dragging my car as some extra leg work before the gym today but couldn't due to a couple of reasons, should be good to go next week though. Been extra busy in the labs at the moment too which doesn't help! Hope everyones good..

04-18-2010, 12:35 PM
How's the knee(s) holding up?

john o
04-18-2010, 09:22 PM
Way to keep at it.

04-18-2010, 10:32 PM
Looking good man, holding it down.

Matt Pipe
04-21-2010, 05:20 PM
Bench Deload

Up to 100kg x 5
Chins 9kg x 10/10/10
Dips 0kg x 20/20/20
Lat Raises 20kg x 10/10
EZ Curls 40kg x 16/16

Dead Deload

182.5kg x 8 x 1
RDL 150kg x 10/10/10
Smith Calves 140kg x 7/7/7

john o
04-21-2010, 06:20 PM
Nice deload.

04-21-2010, 06:22 PM
Good deal on the deloading dude.

Matt Pipe
04-22-2010, 05:03 PM
up to 62.5kg x 5
B/B Rows 100kg x 20/20/20
Inc Flies 12kg x 10/10/10
Rope Pushdowns 12 x 15/15/15
B/B Curls 40kg x 20/20/20

Thanks for checking in lads, what can I say.. It's deload.

04-22-2010, 05:17 PM
I hate reading your deloads... seriously who deloads with 220lb rows and 400lb deadlifts, wtf...

just f-ing with you. great job as usual.

Matt Pipe
04-26-2010, 05:09 PM
worked up to 140kg x 7 (308lbs) then x 2/2/3 all paused
CGBP 120kg x 8/8/8
Chins 10kg x 8/8/10
Neutral P/D 80 x 12/12/20
D/B Shoulders 36kg x 8/8/10

Haha sorry dude! :)

04-26-2010, 05:57 PM
great job on the bench. gotta be good for close to 4plates for a single

04-27-2010, 11:58 AM
Training is solid dude, moving big numbers all the time.

john o
04-27-2010, 01:29 PM
Big benching bud!

Matt Pipe
05-08-2010, 11:34 AM
28/04/10 - Deads

up to 265kg x 7 (584lbs)
Rack pulls 270kg x 3/3/3
GHR okg x 5/5/5/5/5
B/B Calves 140kg x 10/10/10

29/04/10 - Military

up to 90kg x 5/5/7 (198lbs)
Inc D/B 46kg x 8/8/10
Neutral P/D 90 x 10/12/12/15
D/B French Press 22kg x 10/10/10
EZ Curl up to 80kg x 2 (haha) then 60kg x 12/12/12

01/05/10 - Legs

Car Pulls
Lunges 60kg x 10/10/10/10/10

04/05/10 Bench

up to 147.5kg x 3/3/2
CGBP 130kg x 5 120kg x 5/5/5/7 All paused
Chins 20kg x 5/5/5/5
P/D 95kg x 12/12/12
Plate Raises 25kg x 12/12/12

05/05/10 - Deads

up to 280kg x 3/3/3 (617lbs)
Ripped a callous + half of the skin on my finger off so did calf raises and left

07/05/10 - Military

up to 95kg x 3/3/4 (210lbs)
Neutral P/D 100kg x 10/10/10
Inc D/B 46kg x 7/7/5
Rope Push Down 10x10, 12x10, 14x10, 16x10

08/05/10 - Legs

Car Pulls x 10
Lunges 80kg x 5, 90kg x5/5/5
GHR 0kg x5/5/5
B/B Curls 60kg x 10/10
Hammer Curls 28kg x 6/7/8

Trainings not been going too great recently, finding it hard mentally with labs and such. Happy I'm still managing to get in though, I should probably see it from that point of view instead. Have a good weekend..

05-08-2010, 12:30 PM
A lot of good stuff. Like you said, just getting in there and getting the work done is a huge accomplishment and something to be happy with.

john o
05-08-2010, 04:18 PM
Great discipline! Keeping up with it will pay dividends down the road.

05-08-2010, 05:30 PM
Way to be staying on it man, nice job.

05-17-2010, 05:49 PM
How are things going Matt?

Matt Pipe
06-07-2010, 04:20 PM
Woah this is long overdue..

I had a video of the 28/4 top deadlift set;


Was ok up until around 5 when they started to slow, guess big reps aren't really my thing so I'm getting better at that, anyway..

29/4/10 - Military

up to 90kg x 5/5/7 (198lbs)
Inc D/B 46kg x 8/8/10
Neutral Pulldown x 10/12/12/15
DB French Press 22kg x 10/10/10
Ez Curl 40kg x 8, 60kg x 3, 80kg x 2 60kg x 12/12/12

1/05/10 - Legs

Car Pulls x 10

4/5/10 - Bench

up to 147.5kg x 3/3/2 (325lbs)
CGBP 130kg x 5. 120kg x 5/5/5/7 All paused
Chins 20kg x 5/5/5
Neutral Pulldown 12/12/12
Plate Raises 25kg x 12/12/12

5/5/10 - Deads

up to 280kg x 3/3/3 (617lbs)
Smith Calves 120kg x 10/10/10

Ripped the skin off most of my little finger so stopped

7/5/10 - Military

up to 95kg x 3/3/4 (210lbs), 60kg x 10
Neutral Pulldowns x 10/10/10
Inc D/B 46kg x 7/7/5
Rope P/D up to stack x 10

8/5/10 - Legs

Car Pulls x 10
B/B Lunges 80kg x 10 90kg x 10/10/10
Facepulls x 15/15/15
GHR 0kg x 5/5/5
B/B Curl 60kg x 10/10
Hammer Curl 28kg x 5/6/8 great end to a 'leg' day...

10/5/10 - Bench

up to 155kg x 1/1/1 (341lbs) 140kg x 5, 120kg x 11
Chins 30kg x 3/3/3/3/3
Dips 50kg x 8/8/8/7/8
Lat Raises 20kg x 10/10/10
B/B Curl 60kg x 6/6/6

14/5/10 - Military

up to 100kg x 1 then 110kg x 1 (242lbs), 100kg x 1 90kg x 5, 80kg x 10
CGBP up to 160kg x 1 (352lbs) the 140kg x 5/3/3/3
French Press up to 50kg x 10
B/B Curl 60kg x 7/7/7

15/5/10 - Deads

up to 295kg x 1 (650lbs)

For me this was pretty slow and generally poor, as per usual I had a myriad of excuses to back this up.


Rack Pulls up to 290kg x 2
Shrugs 160kg x 10/10/10
R/D 24kg x 10/10/10

16/5/10 - Legs

Car Pulls x 10
Sick x 1
Leg Press 300kg x 10, 350kg x 5 400kg x 1

Due to loads of Masters stuff and generally feeling beat up I decided to take a week of from everything, including my diet so I ate what/when I wanted. This resulted in breakfast -> day in labs -> beer -> takeaway for 7 days, it was amazing..

Following this I decided to have another easy week, but on some sort of controlled(ish) diet. I pretty much just deloaded the lifts + added a couple of chins abs and hill sprints

31/5/10 - Bench

125kg x 10/10/10 (275lbs) - Last Paused
132.5kg x 1, 140kg x 1
Neutral Chins 10kg x 8/8/8/8/8
Dips 40kg x 8/8/8/8/8
Lat Raises 17.5kg x 12/12/12
B/B Curl 60kg x 5/5/7

2/6/10 - Deads

Deficit Deads - 210kg x 10/10/10 (462lbs)
Leg Curls - Stack x 20/20

3/6/10 - Military

up to 92.5kg x 5 (198lbs) - Wow that was tough! 80kg x 5, 70kg x 10
D/B Row 80kg x 4/4/4 60kg x 12/12
Inc D/B - 36kg x 15/14/13
D/B French Press 20kg x 10/12/10/10/12
Hammer Curl 24kg x 10/10/10

6/6/10 - Legs

Car Pulls x 5
Leg Press up to 300kg x 10/10/12
SQUATS - 60kg x 10/10/10
Shrugs 180kg x 5/5/9, 140kg x 15
R/D 22kg x 12/12/12
Abs 5kg x 8/8/8

07/6/10 - Bench

up to 130kg x 8/8/7 (286lbs), 140kg x 1, 145kg x 1
Chins 22.5kg x 5/5/5/5/4
Dips 20/20/20/20/20 - Forgot dipping belt
D/B Shoulder Press 32kg x 7/7/10
B/B Curl 60kg x 6/6/8 s/s Push Ups 15/15/15

Thats all folks..

john o
06-07-2010, 08:07 PM
Good to see all the lifting, and the usual big #'s.

06-07-2010, 09:38 PM
Glad to see you keeping us up-to-date, serious vids.

06-08-2010, 08:19 AM
great work Matt. Crazy pulls

Matt Pipe
06-09-2010, 12:42 PM
Deficit Deads - 210kg x 8
Rack Pulls 260kg x 3/3/5

Lunges 80kg x 8/8/8
GHR 0kg x 5/5/5

Thanks for still stopping by despite the lack of activity, looking forward to catching up with all your logs too.

Matt Pipe
06-10-2010, 07:01 PM
up to 95kg x 3/3/5 (210lbs) then 85kg x 5, 75kg x 10
D/B Rows 80kg x 5/5/5, 60kg x 12/15
Inc D/B. 36 x 15/15/15
D/B French Press 22kg x 8/8/12
Hammer Curls 26kg x 8/8/10

06-10-2010, 07:27 PM
Strong work as always Matt

06-10-2010, 10:47 PM
Looking very good guy, make no mistake.

john o
06-11-2010, 09:40 AM
Great job balancing all you got going on Matt!

Matt Pipe
06-20-2010, 04:10 PM
13/6/10 - Legs

Car Pulls x 6
Leg Press - 305kg x 10/10/10
Squats 70kg x 10/10/10

14/6/10 - Bench

135kg x 5/5/7 (297lbs) 142.5kg x 1, 150kg x 2

Chins 32.5kg x 3/3/3 10kg x 8/8
Dips 40kg x 10/10/10
D/B Shoulder Press 34kg x 10/10/12
Cable Flies 8 x 10/10/12
B/B Curl 60kg x 7/7/9

16/6/10 - Deads

Deficit Deads 220kg x 5/8/10 (485lbs) 240kg x 1, 260kg x 1

Lunges 85kg x 8/8/8
Smith Calves 110kg x10/10/10/10/10
Inc. Sit ups 5kg x 9/9/9

17/6/10 - Military

up to 100kg x 3/3/3 (220lbs)
Lock outs 180kg x 2/3/3
D/B Rows 80kg x 5/5/5, 60kg x 15/15
Lat Raises 20kg x 8/8/8
D/B French Press 24kg x 8/12
Hammer Curls 28kg x 8/8

19/6/10 - Legs

Car Pulls x 6
Leg Press 320kg 10/10/10
Squats 80kg x 10/10/10
Shrugs 180kg x 6/6/6, 140kg x 20
R/D 24kg x 10/12/12

Matt Pipe
06-21-2010, 05:52 PM
up to 140kg x 5/5/5 (308lbs) then 147.5kg x 1, 155kg x 1

Chins 0kg x 12/12/12
Dips 40kg x 11/11/11
DB Shoulder Press - 36kg x 8/8/10
Cable Flies 9 - 12/12/15
B/B Curls 60kg x 8/8/10

06-21-2010, 06:02 PM
Fine work all week long bro.

john o
06-21-2010, 08:28 PM
Very fine work indeed!

Matt Pipe
06-25-2010, 06:45 PM
23/6/10 - Deadlift

Deficit Deads - up to 230kg x 8 (507lbs)
Rack Pulls (Below Knee) 270kg x 3/3/5
Lunges 90kg x 5/5/8

Smith Calves 110kg x 10/10/10
Inc Abs 5kg x 10/10/10

25/6/10 - Military

up to 62.5kg x 5 (Deload)
D/B Rows 80kg x 5/5/7, 65kg x 10/10
Inc D/B Press 38kg x 10/10/12

Lat Raises 20kg x 10/10/12
D/B F/P 24kg x 10/10
Hammer Curls 28kg x 10/10

Thanks for the encouraging words as always

john o
06-25-2010, 07:44 PM
Those are substantial deficit deads!

06-25-2010, 07:58 PM
Strong work Matt

06-26-2010, 03:13 PM
Nice job for both days man.

Matt Pipe
06-26-2010, 05:46 PM
Carpulls x 5
Sick x 1/1/3

Leg Press 320kg x 10/10/10
Squats 90kg x 10/10/10
B/B Shrugs 180kg x 7, 100kg x 30
R/D 26kg x 10/10/10

I really need to learn to stop eating so close to the carpulls! Thanks for checking in

06-26-2010, 06:48 PM
Sick x 1/1/3

Good to see some Ab work in there! :drooling:

john o
06-26-2010, 08:28 PM
The same thing happens to me when I pull airplanes :) Yeah, right. Strong leg work Matt!

06-27-2010, 10:59 AM
Quite ill with them car pulls, great follow through with the other movements.

Matt Pipe
06-28-2010, 05:50 PM
up to 145kg x 5/3/3 (320lbs)

Chins 12.5kg x 8/8/8/8/8
Dips 42.5kg x 6/6/6/610

D/B Shoulder Press 36kg x 9/8/10
B/B Curl 62.5kg x 5/5/8

Hill Sprints x 6 - On the big hill today!

Haha thanks guys, I was pulling in a car park right in the middle of uni, right in the middle of an open day, I'm sure loads of people were wondering what the hell was going on, more so when I was chundering all over the bottom of a nearby tree!

06-28-2010, 07:13 PM
Great upper body day and hill sprints dude.

Matt Pipe
11-09-2010, 05:55 AM
Finishing up my Masters and a couple of holidays got me out of the routine of posting. I nearly lost my log the other week and that reminded me why I was sticking everything on here in the first place. Catching up on everything would take forever but here's the last week

Knees still dodgy but getting there. Added shoulder problems to my list of injuries too.

Back at Gym 1

Monday 1/11/10 - Deads

270kg x 5/5/5 (595lbs)

B/B Shrugs 160kg x 10/10/10/10/10
Bul. D/B Squats - 20kg 10/10/10
Facepulls 30kg x 15/15/15
Leg Raises 2kg x 12/12/12

Tuesday 2/11/10 - Bench

160kg x 2/2/3 (353lbs)
140kg x 5/5/5

B/B Row 150kg x 5/5/5/5/8
Dips 57.5kg x 5/5/5/5/7

D/B Shoulders 42kg x 6 26kg 12/12/15
B/B Curl 60kg x 6/6/8
D/B Ext. 40kg x 12

Thursday 4/11/10 - Squats

140kg x 5/5/5/5/20 (308lbs)
180kg x 1

GHR 0kg x 5/5/5
R/D D/B 26kg x 12/12/12

Machine Shrugs 3P x 12/12
Inc Abs 0kg x 10/10/10

Friday 5/11/10 - Military Press

Missed training. Put my thumb through a mug washing up.

Matt Pipe
11-09-2010, 06:23 AM
280kg x 5/5/5 (617lbs) Rep PB
300kg x 1

B/B/ Shrugs 100kg x 15/15/15/15/15
Bul. D/B Squats 20kg x 12/12/12

Calves 150kg x 12/12/12
Inc Abs 12/12/12

The 3 sets of 5 were an all time rep PB so really happy with them. 300kg has been my opener in previous competitions, since I haven't competed in a while wanted to see how it went, came up pretty easily. Was going to go for 320kg after too but ended up chatting for too long. Really focused.

11-09-2010, 07:31 AM
good times glad you're back, crazy weights for reps as always

Matt Pipe
11-09-2010, 04:12 PM
165kg x 1/1/1 (364lbs)
140kg x 5/5/5

B/B Row 152.5kg x 5/5/5/5/8
Dips 60kg x 5/5/5/5/5

D/B Shoulder 42kg x 6/6/7
B/B Curl 60kg x 7/7/8
D/B Ext. 40kg x 18

Thanks Matt, I try!

11-10-2010, 09:43 AM
Winding down with your Masters program is awesome, great news...nice deal on resuming things in here.

Matt Pipe
11-11-2010, 01:35 PM
150 x 5/5/5/5/5 (330lbs)
up to 200kg x 1

Rev. Lunges 80kg x 5/5/5
GHR 0kg x 5/5/5
Calve Raises 150kg x 12/12/12
Leg Raises 0kg x 15/15/15

Did not want to be in the gym today. Was meant to be squatting 150kg for 20 on the last set but was practically asleep on one of the benches by this point. Still the 200kg was fast and my knee felt good so can't entirely complain.

Cheers Coke, good to be back.

11-11-2010, 06:59 PM
Like the squats and all, dig those reverse lunges.

Matt Pipe
11-12-2010, 12:16 PM
up to 100kg x 3 (220lbs)
60kg x 10/10/10

Neutral Chins 0kg x 10/10/10/10/10
Machine Flys 90 x 25/25/25/25
Horizontal Chins 0kg x 12/12 overhand 12/12 underhand
ss Med ball throws
D/B French Press 22.5kg x 12/12/12

11-12-2010, 12:54 PM
solid as always, really good chins for a big guy :)

Matt Pipe
11-15-2010, 02:50 PM
Deloading this week so taking it easy;

170kg x 1 for 8 sets, ~ 30 seconds rest between sets
Chins 0kg x 8/8/8

Cheers Matt. I love chins, dips and anything else that no one seems to want to do any more!

Matt Pipe
11-17-2010, 08:28 AM
80kg x 8 sets of 3 30 secs rest
Dips 0kg x 15/15/15

11-17-2010, 08:53 AM
i'd forgotten how depressing it is to read your deloads... :)

11-17-2010, 09:40 AM
Looking as strong as ever Matt. When is the next comp?

11-17-2010, 04:28 PM
All is going well bro, looks nice.

Matt Pipe
11-24-2010, 04:34 PM
Start of new cycle.

Monday 22/11/10 - Deads

225kg x 5/5/5 (496lbs)
Rack Pulls (Below knee) 265kg x 5/5/5

Bul. D/B Lunges 20kg x 10/10/10
Facepulls 25 x 15/15/15
Leg Raises 0kg x 15/15/15

Tuesday 23/11/10 - Bench

137.5kg x 5/5/5 (LP) (303lbs)

Floor Press 120kg x 5/5/5/5/5
s/s B/B Rows 140kg x 5/5/5/5/8

Dips 60kg x 5/5/5/5/7
D/B Shoulder 42kg 3/3/4

Wednesday 24/11/10 - Squats

100kg x 5/5/5/5/30 (220lbs)
Rev. Lunges 80kg x 5/5/5
GHR 0kg x 5/5/5
Calves 150kg x 12/12/12

Travelling down to London on Friday so training M, T, W, T.

Matt Pipe
11-24-2010, 04:41 PM
i'd forgotten how depressing it is to read your deloads... :)

Thanks man. Shouldn't have gone to the gym at all though I don't think, still feeling pretty beat up. It just got freezing over here too which isn't helping.

Looking as strong as ever Matt. When is the next comp?

I'm hoping to do some soon (ish) 2011s my last year as a Junior so want to go all out but I've a few niggles holding me back. Although its not giving me grief I've being extra careful with squats and building back up super slowly. Plus I've done my shoulder in too so can't do as much heavy benching as I'd like.

All is going well bro, looks nice.

Cheers Coke, if I wrote down how much time I'm wasting chatting about in the gym at the mo you may not think so! :s

Matt Pipe
11-29-2010, 02:53 PM
Thursday 25/11/10 - Military

up to 90kg x 5/3/3 (198lbs)
Neutral Chins 0kg x 10/10/10/10/10
Inc D/B 20kg x 15/15/15/20 (Just seeing how these felt, shoulder still playing up)
French Press 20kg x 12/12/15 ss Seated Curls 20kg x 8/8/10

Med Ball wall passes.

Monday 29/11/10 - Deads

up to 235kg x 5/5/5 (518lbs) (Short rests)
Rack Pulls 275kg x 5/5/5
Bul. D/B Squat 22.5kg x 10/10/10 ss Facepulls 25 x 15/15/20
Calf Machine 150kg x 12/12/12 ss Inc Sit Ups 0kg x 10/10/10

11-29-2010, 05:07 PM
Fine work as usual man.