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Thread: April Mathis Training Log

  1. #376
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    09/23/2013 Back/Biceps

    Lat Pulldowns
    100xsome
    140x8
    180x8
    220x8
    260x6

    DB Curls
    30sx8
    50sx8
    70sx8
    90sx6

    Rows Lying on bench
    95x8
    145x8
    195x8
    drop set: 145x8,95x8

    Cable Curls (each arm)
    30x10
    50x10
    70x6x2sets

    Shrugs on calf raise machine
    150x10x3sets

    Curls on preacher machine (all 1 set, just stop to change weight)
    30x20
    40x15
    50x10
    40x12
    30x12
    20x20

    Bike- 12 minutes

    Had fun with extra curls today. Off week for bench so training squats and some lower body stuff on Thursday.
    Last edited by April Mathis; 09-24-2013 at 12:57 AM.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  2. #377
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    09/26/2013 Squat/Legs

    Squat (paused reps, no belt)
    barxsome
    145x5
    195x3
    215x3x2sets
    155x8

    Leg Press
    3sets of 20

    Weighted Abs
    3sets of 20

    Calf Raises
    3sets of 20

    Bike-12mins.

    Squats felt good. Knee felt fine. Another 20lbs. next week and 10lbs. on down set. I decided I don't really feel like pulling for a little bit. I might randomly once in awhile, but I would rather just squat for now and think some of the other legs asst and rehab things will help my knee more.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  3. #378
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    09/30/2013 Bench Shirted @ Northport Barbell

    Bench Press
    barxsome
    110x8
    155x5
    220x3
    265x3
    330x3
    Metal Ace shirt
    4-board
    375x2
    3-board
    418x2
    2-board
    440x2 this shirt wasn't helping at all
    Rage X shirt
    2-board
    462x2 this shirt helped only a little bit
    Blast shirt
    2-board
    485x1 real easy
    1-board
    530xmiss just missed touching

    Triceps Pushdowns
    large black bandx20x3sets


    I tried a few different shirts today. The first two were both a little big, but so is my blast shirt. The first felt like it didn't help at all. The second only a little bit. Blast shirt is still my favorite. Have to get used to using it again. I was also tired by the last set though.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  4. #379
    JERSEY IRON Brian C's Avatar
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    Hey April, very inspiring training. So impressive. Hope the knee heals up for you soon.
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  5. #380
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    Quote Originally Posted by Brian C View Post
    Hey April, very inspiring training. So impressive. Hope the knee heals up for you soon.
    Thanks. At least my bench has been pretty good. I'm still doing bench-only next meet.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  6. #381
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    10/03/2013 Squat/Legs

    Squat (paused, no belt)
    barxsome
    145x3
    195x3
    215x3
    235x3
    155x8

    Leg Press superset w/Stiff-Legged Deadlifts
    225x15/ 135x8
    315x15/ 185x8
    405x15/ 225x8

    Incline situps against blue band
    3sets of 10

    Knee Extensions against band
    3sets of 10 each leg

    Bike- 10mins.

    Squats felt ok. Both knees were a little sore today, but it wasn't any sharp pain like before. 255 next week if it feels ok, if not then a week off. Right knee did hurt a bit with 225 on stiff-legged deadlift. Below that felt ok. Everything else was fine. Leg press was no pain at all.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  7. #382
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    10/04/2013 Shoulders/Arms

    Hammer Strength Shoulder Press
    empty machinexsome
    135x10
    225x10
    315x10
    405x10

    Shoulder Press drop set (different machine)
    3setsx10,10,15

    Side Raises on machine
    25x10 each side
    50x8x2sets each side

    Cable Curls (each arm)
    30x8
    40x8
    50x8
    60x8
    70x8
    80x8

    Triceps Pushdowns
    90x10
    100x10
    110x10
    120x10
    130x10
    140x10

    Just some assistance work today. Everything was real short rest times, just waiting for my training partner to go back to back. Only the set of 405x10 I took a few minutes break before.
    Last edited by April Mathis; 10-05-2013 at 12:35 AM.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  8. #383
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    Highlights the last couple weeks (since I don't remember everything) were:

    10/08/2013

    Benched with chains up to 275+116lbs.chainx3 and 295+130lbs.chainx2 with the chains not deloading much. Did a lot of assistance chest and triceps after.

    10/10/2013

    Squatted up to 235x3, 255x3x2sets, 165x8 and knee still felt good. Did legs, knee rehab, and abs after.

    10/15/2013

    Did some upper back and biceps. Nothing special here.

    10/17/2013

    Benched up to 405x4 and 430x2 on carpet press both PRs. Followed by slingshot full-range 315x20 PR and 365x7. This was a very good bench day. Only did a few sets of assistance this day chest and triceps.

    10/19/2013

    Squatted up to 235x3, 255x3, 275x3, 175x8. Knee still felt fine. Went a couple plates heavier on leg press too and felt fine. Did some knee rehab, legs, abs.

    10/22/2013

    Did some upper back and biceps. Again, nothing special.

    10/24/2013

    Did shoulder press on smith machine up to 315x2, missed 335 after. I wanted to do a regular bar, but the power rack was being used for at least another hour. Followed this with more shoulder work and some triceps.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  9. #384
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    10/27/2013 Squat/Legs

    Squat (paused, no belt)
    barxsome
    145x3
    195x3
    235x3
    265x3
    295x3
    185x8

    Leg Press
    225x15
    315x15
    405x15
    495x15
    585x15

    Leg Press (one leg at a time, different one than above)
    135x10x2sets each leg
    90x20 each leg

    Seated Leg Curls (paused reps)
    3sets of 15

    Knee Extensions
    red bandx15x3sets each leg

    Knee hurt on first rep of 295, the rest felt fine. I may just have not pushed my knees out enough or something that rep. Leg press felt fine on all sets today, which is good as it bothered me a little bit with 5pps last time. Still plan to go up 20lbs. on squat next time. If knee bothers me too much at some point then I will just start adding reps for awhile instead of weight.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  10. #385
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    10/30/2013 Bench at Northport Barbell

    Bench Press
    barxsome
    155x8
    220x5
    308x3
    387x3
    add carpet
    418x2 paused
    remove carpet/add boards
    few singles with a couple different shirts between 440-473
    remove boards
    352x2 raw after (stopped because everything felt tight going full range again after shirt, waited too long for this set)

    DB Flyes/Presses combo
    2sets of 10/20

    Triceps Pushdowns w/band
    2sets of 30

    Raw benching was good. Both heavy sets were easy. Tried a couple other shirts, but not anything I like yet. One would probably work actually, but I don't see touching with it until at least well over 600lbs. I might try it again at some point but I'm not ready to spend a lot of time with that now. I will just be using my blast shirt every few weeks in between probably. That is still the only one I like and still the one that 500lbs.+ full range has felt the easiest to do, both as far as touching and pressing it.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  11. #386
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    10/31/2013 Deadlift/Back

    Deadlift Wide-Grip (off blocks ~4", no belt, holds at lockout)
    135x5
    225x5
    275x5
    315x3
    365x3 knee bothered me a little bit, so stopped going up in weight here
    315x8

    Shrugs on smith machine
    135x10x4sets long pauses

    Lat Pulldowns close-grip/Machine Rows neutral-grip/Machine Rows overhand-grip superset (paused reps)
    120x10/80x10/80x10
    140x8/100x8/100x8
    160x6/120x6/120x6

    Pullthrus with green band+40lbs.
    4sets of 10 paused at lockout

    Incline Situps against green band
    3sets of 10

    Leg Raises holds
    2sets of about a minute each

    These deadlifts are not bad. I guess they would be snatch grip but not quite as wide (my hands are just outside the rings). Chad Walker told me the other day about these helping lockout and holding them at the same width I tried. I tried them once in the past with a very wide grip and did not like that, but these were not bad at all. I'm still not going to be doing much pulling off the floor for awhile, but I will do these more often and more assistance work for deadlift. The good thing today is knee didn't bother me at all until 365 when 225 was worse last time I pulled a few weeks back.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  12. #387
    Moderator Brian Hopper's Avatar
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    Nice job April! Not sure if they have offer it, but why don't you do a push/pull at RUM instead of bench only?
    My Training Log
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    New Dimensions Wellness & Education

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    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
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  13. #388
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    Quote Originally Posted by Brian Hopper View Post
    Nice job April! Not sure if they have offer it, but why don't you do a push/pull at RUM instead of bench only?
    They don't offer that. Full power and bench only. They used to have deadlift only too, but I haven't heard anything about it this year so I think they don't any more.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  14. #389
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    11/02/2013 Arms

    DB Curls
    15sxsome to warmup
    30sx8
    50sx8
    70sx8
    90sx8

    Dips on hammer strength machine
    135x20
    185x20
    225x20
    275x20
    325x20

    Cable Curls (each arm)
    20x8
    30x8
    40x8
    50x8
    60x8
    70x8

    Triceps Pushdowns
    80x20
    100x20
    120x20
    140x20
    160x20

    That's all. Fast day. Just because I didn't do either of these on the other days this week. Most of the triceps stuff I have been doing is purposely higher reps and low rest time to see if more endurance with triceps will help my bench lockout.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  15. #390
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    11/05/2013 Back

    Barbell Rows
    barxsome
    135x5
    225x5
    275x5
    325x5
    225x10

    Shrugs on calf raise machine (paused reps)
    200x15
    300x15
    400x10x2sets
    drop set: 200x20

    Pullups
    BWx4,4,4,3

    Straight-arm Pulldowns
    40x10x3sets

    Only thing I felt ready to train again today was back, so that's what I did.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  16. #391
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    11/07/2013 Bench

    Incline Bench
    barxsome
    135x5
    185x5
    225x5
    275x3
    315x3
    335x3 PR but first time in a long time

    Floor Press w/Fat Bar
    120x8
    210x5
    260x5
    300x5
    350x3

    Machine Bench/Fly combo
    80x10/40x5 just to try it
    120x10/40x10
    160x10/40x10
    200x8/40x8
    Drop set:
    100x15/40x5

    Rope Triceps Pushdowns (superset with pecdec below)
    single arm
    40x10
    50x10
    50x10
    both
    50x30

    PecDec
    single arm
    60x10
    90x10
    120x10
    both
    120x20

    Good day. Incline bench was awkward for not doing it in a very long time. But I think this was worthwhile for a change and going to do it again next week. 335x3 was most I have ever done on incline for a triple. Didn't feel super hard but definitely very awkward. Probably try 345 or 350 next time for 3 (350 is my max single ever, but again not recent). Pretty happy with floor press also for a decent triple still after that many sets. Definitely at least 9 or 10 days till next bench day after this much volume though.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  17. #392
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    11/11/2013 Squat

    Squat (no belt, paused)
    barxsome
    145x5
    195x3
    235x3
    285x3
    325x3
    205x8

    Leg Press
    315x15x3sets

    Close stance Leg Press
    225x15x3sets

    Seated Leg Curls
    4sets of 15 paused

    Knee Extensions
    4sets of 15 each leg

    Squat felt unstable still on 285 and 325, but didn't hurt at all. Mostly on the way down. Everything feels really easy of course, but I'm just going to stay around 235-325 for awhile and do more reps till it feels better at that weight before I go heavier. I think I will do sets of 5 next time with 235 and add a little weight each set for a few sets, see if it all feels good or where it starts to act up. I think 285 is the lightest weight now that feels unstable. It seems to be making a little progress each time getting better.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  18. #393
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    11/16/2013 Back/Biceps

    Shrugs on calf raise machine (paused reps)
    100x10
    200x10
    300x10
    400x10
    500x10

    Shrugs with rope on cable (paused reps)
    100x10x3sets

    Rows on machine (paused reps)
    100x10
    130x10
    160x10
    190x10
    drop set: 100x15

    Lat Pulldowns wide grip
    100x10
    140x10
    180x10
    220x10

    Straight-arm Pulldowns
    40x10x3sets

    Curls with rope on cable
    80x20x4sets

    Done. Benching this weekend.
    Last edited by April Mathis; 11-14-2013 at 11:05 PM.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  19. #394
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    11/17/2013 Bench

    Incline Bench
    barxsome
    135x8
    185x5
    225x3
    275x3
    315x2
    345x1
    360x1 PR

    Floor Press w/Fat Bar
    120x5
    170x5
    220x5
    270x5
    320x5
    Drop Set: 170x10

    Pec Dec superset w/Triceps Pushdowns
    150x10/75x15
    200x10/95x15
    250x8/115x12
    Drop Set: 100x20/55x30

    Bench Machine
    3set dropset for bunch of reps

    PecDec (different one)
    3setsx12 long paused reps

    Happy with incline bench pr. Not bad for 2 incline bench days for not doing them in forever. Back to flat bench next week. I will do incline bench again every so often for a couple weeks or as an assistance. I really think it could be useful for me, as I'm definitely not super strong at incline and overhead pressing as compared to my bench press. The only bad part is my shoulders and elbows do seem more sore and for longer with this type of benching.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  20. #395
    Moderator Brian Hopper's Avatar
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    Good job on the incline PR!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  21. #396
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    11/18/2013 Biceps

    Cable Curls (each arm)
    30x10
    50x10
    70x8
    90x4
    Drop set: 40x15

    Hammer Curls on Cable
    30x10
    50x10
    70x10
    90x10
    110x8

    Preacher Curls
    (each arm, paused at top)
    30x10
    50x10
    70x8
    both arms drop set
    50x20,30x10,30x10

    My training partner was squatting today, so I just did some biceps since I didn't do them otherwise this week. Pulling on Thursday.
    Last edited by April Mathis; 11-19-2013 at 12:45 AM.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  22. #397
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    11/21/2013 Deadlift

    Deadlift Wide-Grip (off blocks about 4", no belt)
    135xsome
    225x3
    275x3
    325x3
    375x3
    425x3
    275x10

    Seated Leg Curls
    4setsx10,10,15,15

    Pull-thrus with Green band+40lbs.
    4sets of 10 paused at top

    Weighted Situps
    BW+25x15x4sets

    Knee Extensions
    Small blue bandx15x3sets each leg

    Deadlifts felt better than last time. Knee didn't hurt at all but still felt unstable with 375 and 425 much like with squats, so I stopped there.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  23. #398
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    Was sick this last week. Took off since last Thursday. I had planned to take the coming week off but this worked out instead.

    11/27/2013 Bench at Northport Barbell

    Bench Press (all reps stop just before touching)
    barxsome
    155x8
    220x5
    287x5
    265+80lbs.chainx5
    287+80lbs.chainx5
    308+80lbs.chainx4 (touched on this set only)

    Bench w/Shoulder Saver
    265x5
    308x5
    353x5

    DB Flyes
    45sx10x3sets

    Band Pushdowns
    Bluex100 reps total

    Pretty good day. Rep work. Would have liked 5 with last set of chains but 4 was decent with that weight. It didn't deload much.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  24. #399
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    12/01/2013 Arms

    DB Concentration Curls (each arm)
    20x20
    30x8
    40x8
    50x8
    60x8
    70x8

    Rope Triceps Pushdowns superset w/Rope Hammer Curls
    40x20/40x10
    60x15/60x10
    80x15/80x10
    100x15/100x10

    Single arm Preacher Curls superset w/Single arm pushdowns (each arm)
    40x10/40x10
    60x10/60x10
    80x10/80x10
    100x5/switched to first set of next exercise

    Preacher Curls superset with Plate-Loaded Dip Machine
    3setsx15-20 light/4setsx50 light

    Done. Squat tomorrow.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  25. #400
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    12/02/2013 Squat

    Squat (no belt)
    barxsome
    145x5
    195x5
    235x5
    285x5
    325x5
    235x10

    Knee Extensions
    Small blue bandx20x3sets each leg

    Calf Raises
    200x20x3sets

    No time for other assistance today.

    Knee felt a lot better compared to last time. It was a very big difference, even with the same weight. A lot more stable feeling and didn't feel like I favored one side. So I was happy with that today. Will continue to add weight slowly though. Today, I finally feel like I will be able to squat somewhat heavy in the near future.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

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