Matt Smith Training Log
Hey guys this is my log, I am going to be posting my workouts on here from now on I also keep a video log on my YouTube account. I lift with guys in the North Carolina High Country at Appalachian State University. I am currently competing in the 198 pound class and am going for a pro total both raw and in gear. I am 5'6" and about 200 pounds sitting at 15-18% bf.
Squat - 500
Bench - 365
Deadlift - 552
Squat - 700
Bench - 555
Deadlift - 585
As my training progresses and I compete these numbers will hopefully keep going higher. Thanks for keeping up!
May 12, 2013
Wasn't feeling great but I hit a great PR of 405x1,2 beltless so I cannot complain to much. Video is up.
More to come!
May 13, 2013
Warmed up to 315 working sets. I'm on that pyramidization game...
Flat Bench :315x1,2,3,4,5,4,3,2
finished off with 335 for the single all were paused.
Weight is feeling easy which means I am going to continue to raise the weight a little each time.
No video for this, but thanks for reading more to come!
May 15, 2013
Max effortish day so I decided to make the best of it.
500x1 (beltless PR)
565 missed it at the knees
Olympic squats sets of 5 up to 225 for 3 sets of 5. Same thing for front squats.
I think that my olympic work has helped a ton off of the floor but now i need to add in some more block work, time for heavy pulls!!!
Deadlift video is up, more to come!
May 20, 2013
today was just a thrown together workout with no food but I made the best of it. started out using onyx intense bands doubled up. we had no idea hoe much tension until we got home, turns out it was close to 110 pounds per side.
Bar x 10
135 x 6
185 x 4
225 x 3
275 x 2
315 x 2
365 x 1
365 x 2
All of these weights do not have the 200ish pounds of bands included.
Deadlifts were rough because squats wore me out. We used bands on these too which was about 85 pounds per side.
70kg x 10
120 x 6
120 x 4
70 x 10
Thanks for keeping up more to come!
Wednesday May 22, 2013
I have been on a calorie deficit for the past week or so and I don't think that helped my lifting tonight.
Warmed up to 315
315x4...lost the fifth rep pretty bad..
then worked on the biceps, curls for the girls...
thanks for keeping up! once I get my calories worked out I will be going for 335 pyramid on my way to a 405 bench!
May 26, 2013
I warmed up with some lighter weight with 240 pounds of band tension on until I got to my working weight of 352 pounds.
352x1 all of these sets were done with 240 pounds of band tension at the top.
Didn't have enough time for much else but I foam rolled after. video will be up shortly
thanks for keeping up
May 27, 2013
warmed up to 335 working set on flat bench. my shoulder was still a little sore from a few weeks ago but decided to nut up anyway. my goal today was to hit the 1-5-1 pyramid with 335, a huge pr. unfortunately I didn't quite get that but I hit a pr regardless.
Random heavy arms
I will do this until I can get all 25 reps at the right set with 335.
Thanks for keeping up and more to come soon.
4 reps with 335>1 rep 365
oh hey man training log man
oh and you are getting strong.
But but 335<365?
Oh hey other log man how's the big boy job going?
it aint a big boy job yet. just internship. its awesome/fun
Originally Posted by smithmg
any number < don't suck.
I win this argument. WOO!!!
May 29, 2013
Well today I tried to get into a pair of 42 ace briefs and that didn't work at all. I have started stretching them out with basketballs.
So since I couldn't get into the briefs I decided to rep out 315 as many times as I could. There will be a video up somewhere but I actually did it 18 times. They were easy and I had more too but I could not breath. My belt was way to tight so I almost blacked out! Anyway I will probably try this again later but I feel pretty good about it.
June 2, 2013
Well I could not fit into my briefs again today so i went for some volume work.
225x5x5 with 240 in band tension
275x3x5 front squats
315x3x5 Olympic squats
then finished off with 5x15-20 for leg extensions.
June 5, 2013
Started off with 330 for 5x5 against 120pounds band tension from a 2.5 inch deficit sumo style
then 242 5x5 120 band tension with no deficit
Front squats worked up to 328x3 total of 6 sets
olympic squats PR 392x3 no belt close stance pretty easy
didnt have time for much of anything else
Sunday June 9, 2013
worked triples on front squats up to 335 for 3sets easy
started at 315 oly squats for triples to 425 for 3 sets easy
after that I just isolated quads and hamstrings
Monday June 10, 2013
I got to working weight of paused 3x3 with 315. lately the weight has been a lot harder to
I've but my shoulder was feeling better anyway.
After pauses I did 3x10 close grip t_shirt touches
3x10 wide grip touches all with 185
Then just bi and tri work...good get the beach body!
June 12, 2013
I worked up to a10 pound snatch pr of 192and did some half snatches with 185.
After that I worked to a set of 315x3 on front squats run to a pr single of 350.
I started working on oly squats to a beltless pr of 446.
everything today seemed pretty easy except for that snatch...hardest thing to get and very rewarding..
overall I can't complain on a day with the pr's
June 16, 2013
Cleans worked up to 275 missed twice so i dropped down and did singles and doubles with 255 not to hard i just need to work on making my second pull faster.
Squats with olympic shoes was a fun one today. I hit my previous pr of 445 beltless and then jumped to 470 beltless and got it. It was fast out of the bottom but i got stuck about halfway up and grinded it out. none the less it was a great day.
After all that i just worked on some over head squats and went up to 200 pound pretty easy. mainly need to work on stability issues.