Matt's training journal
My training routine is basically the one described in Ed Coan's book except for some twitches in the squat and deadlift days due to a lack of proper equipment in my garage. My bench is 135kilos, deadlift is pretty much a guess since I didnt pull a single max from the floor in quite some time now, but I hit a deficit deadlift of 215kilos a month ago. The squat is a work in progress as Im spending some time figuring technique and focusing on hitting depth. I did a double with 160kilos last week but Im pretty confident I got much more in me.
Here's my short term goals:
I'll take a shot at those numbers within a month.
If you got any questions or advices and tips please let me know.
Bench press: warmup then 110kgx7
Close grip bench press: 90kgx8
Incline press: 80kgx5; 85kgx5
Press behind the neck: warmup than 75kgx5x2
Side raises: 22kgx8x2
Front raises: 12kgx8x2
Rack pulls from the knee: warmup in 5s,3s then workp up to 255kg
Bent over rows from the floor: 95kgx5x2
Reverse flies: 10-12X2
20/04: Light bench day
Bench press: 2 sets of a lot of repetitions
Flies: 2 sets of 10
Pushdowns: 3 sets
Squat: warmup then 140x5x2; 145x5; 150x5
Lunges: who knows ?
Squat technique is quietly improving, I had to do 140 a second time because I cut some reps a little high on my first set. The 150kilos set wasnt that hard and I should be able to add 5 to 10kilos next week. Lunges sucks.
Lookin strong in here pal!
23/04: Stationary bike and stretching
24/04: Bench day
Bench press: warmups then 115x5
Close grip BP: 90x5; 95x5
Incline press: 85x5; 90x5
Incline press is a major-extra-mega PR as I wasnt able to get 5 reps with like 60 kilos 6 months ago..
Behind the neck press: warmups then 80x5; 80x4
Side raises: 22x2x8
Front raises: 12x2x8
26/04: Deadlift day
Deadlift: 100x5; 140x5; 180x3; 210x2; 220x1
Shrugs: 140x5; 150x5
Bent over rows from the floor: 100x5; 105x5
Pull-ups: 7x2; 7x2
Reverse flies 10x2 superset with abs
I was going for 210x3 and missed the 3rd. Lower back bent like crazy at the start and I was done. Still a PR nonetheless and I decided to go for 220 which was a goal of mine. It was shaky but went up steadily. My max pull in January was 185 so things are going well.
I need to spend more time on abs training because I slacked on that area for some weeks now and I think it might help keep my lower back more arched in the future.
On a side note I finished reading this book last night and I would recommend it to everyone, very sad story but incredible how this guy overcame such tragedies. Eye opening and inspiring to say the least.
27/04: Light bench day
Bench press: 2 sets of lot of reps
Flies: 2 sets
Pushdowns: 2-3 sets
Lame session. Passed on the dips and bis because it really killed my back. Its acting up again since Sunday night and I hope it will be better tomorrow for my squat day.
29/04: Squat day
Squat: worked up to 170x1 175x1 and 180x1
Calves and abs
180 was my objective so Im pleased with it. My back didnt hurt that much but I chose the pussy way and didnt do much after squatting. Hope it will be fine by Friday but it's already way better than early this week.
My training partner and I concluded I can aim for a 200kilos squat by the end of June, so that's my new objective along with the 230 kilos deadlift. I will also start to add conditioning because I just might be the most out of shape and bound to have a heart attack 90kilo person ever.
01/05: Bench day
Bench press: warmups then 120x4
Close grip BP: 100x5; 105x5
Incline BP: 90x5; 95x5
Was shooting for 120x5 but the 5th one was even near. Not good and I need to get past that 120x5, still thinking about how I'll do it but I'll sure make it happens soon.
Pleased with the close grip and incline, both keep getting better each week so cant complain about that.
Good stuff mate. Our strength levels are almost exactly the same.
Press behind the neck: worked up to 75kx5
Side raises: 24kx8 24kx5
Front raises with a 20k bar x 10; added 5k x10
Front raises with a bar are pretty cool and I'll keep doing it for some times instead of using dumbbells.
Kong: you're killing me on about every pressing movements, remember I pause none of my bench and I'll probably snap in half trying to military press 100kilos.
Doing pretty good in here man...those short term goals will be surpassed swiftly.
03/05: Deadlift day
Rack pulls from 2nd pin: warmup then 200x3;205x3;210x3
Bent over rows from the floor: 105x5; 110x5
Mini circuitx2 with no rest: chinsx5; abs; face-pulls with green bandx12
Average session, was a bit apprehensive about my back on the rack pulls but it turned out fine, will go at full speed next week. Rows were ugly as sin, and I think I'll do pull-ups right after pulling to see if I can get more because this is embarassing. Circuit kicked my ass and it shows how out of shape I am.
04/05: Light bench day
Bench: warmup then 80x17
Flies: 21kilos 10x2
Pushdowns: 40x8 45x8 47.5x8
Bis: 2 sets hammer curls
80x17 is a PR. I suck big time when it comes to reps, I'll continue until I get 20 reps then increase the weight or switch to speed work in 5x5 fashion.
Thanks for looking at my log. Its pretty motivating to get someone as strong as you take a look.
Originally Posted by CoCoa
06/05: Squat day
Squats: warmups then 140x8; 145x8
Green band leg curls: 10x3
My previous best with 140 kilos was 5 reps 2weeks ago so Im pleased with 145x8. Im falling forward a bit when coming up since a couple of weeks, not really a problem as I can still complete the lift but Id like to make it smoother.
The garage was 80°F and not a bit of air, not that much but still felt hot and it will be a lot of fun to squat and pull this summer with +100°F
08/05: Bench day
Bench press: worked up to 130x1 missed 135
Close grip: 100x5; 105x5
Incline bench press: 95x3; 100x2; 105x1; 110x1
Was hoping for 140 today but that was not even close. Missed 135 near lockout, disappointing since it was a weight I blasted a few weeks ago.
My bench is obviously going backward so its time for some change; I already got an idea and cant wait to start. Still pissed with that *performance* tho...
Nice sessions, stay on it bro.
Bench is always the one that gets me when i try and max out. Good effort still tho man.
10/05: Deadlift day
Deficit deadlift: 140x3; 160x3; 180x2; 190x1
Goodmornings: 60k 10x2
Chest supported rows: 10x2
Looks like its not just my bench going backwards as I hit 215 on the same movement like 6 weeks ago. I may take a break from near max weights for some time on the bench and dead.
Cocoa and Kong: thanks
Just keep doing your thing & experiment, like doing deads or benching every 6-7 days to see what works best.
Why not give DC a shot like for a while?
I was looking at Ryan Celli's training and he's squatting and pulling on the same day, doing speed squats in another session, and benching just once. That seems interesting, but I may need to add a 4th day because training 3x a week makes me feel like Im slacking.
Originally Posted by CoCoa
What is DC ? I might look into that
Originally Posted by Kong
Dogcrapp training mate. Go to the intensemuscle forums and its all outlined in the stickies. Its primarily a routine for bodybuilders utilising one all out rest-pause set but makes you strong as hell. Justin Harris does it and he has an elite total of over 2000lbs or somethin close.
11/05: Shoulders and tris
Seated barbell press with bar resting on pins at clavicles: 40kg 2x8 dead stopped at each time
EZ barbell extensions: 37kgx10; 41kgx10x2
Front raises with 20kg bar + 5kg: 3x10
Side raises: 2x12
Push-ups with different grips: 4x10
One hand barbell curls: 3x5
Not that bad all in all. Seated BB press is a killer, never did it before, but I enjoyed it and it worked my shoulders like nothing else.