Mat-training log

[matsteventon]

20/4/07
M.E Arch back good mornings, worked up to 1rep max with 180kg x1.
Deadlifts of 25kg plates 140kg x5 for 3 sets
Shrugs 140kg x5 for 3 sets
Roman chair situps 10 x 3
Leg rises 10 x 3
seated calf 20kg x 20 reps for 2 sets.

Notes:

Medium stance on GM's
Easy deadlifts and abb work.

[matsteventon]

21/4/07

Trained at home with kettle bells !
4 sets of kettle bell rows x 10 reps
Got a super mini band and did 3 sts of 8 band pull aparts
2 sets of kettle bell hammer curls with 16kg bells x 5 reps

Easy rows, will use 40's next time
Hard pullaparts !!!

[matsteventon]

22/4/07 Trained at home !

4 sets of pushup's using pushup handles x 20 reps
4 sets of lying tricep extentions using kettlebells, 16kg x 10 strict reps
4 sets of side laterals using kettlebells 12kg x 10 strict reps

Training routine:

Mon; M,E bench press workout at the gym

Wed; M,E squat/deadlift workout at the gym

Thurs; upper back workout at home

Fri; WSFSB workout [even though I'm 18 stone ] for bench press, at home

Sat; WSFSB workout for squat/deadlift at home

[matsteventon]

21/4/07 Got dates wrong on other days !

Trained at home

High rep work

10 mins stretching

4 sets of step ups, using bands reps 20 - 10, up to light band[blue]
4 sets double kettlebell swings, 10 reps - 24kg each.
side bends
windmills

Fantastic workout !

[matsteventon]

M.E bench training at gym

23/4/07

Floor press, worked up to 1rep max with 170 kg
Standing millitry press 3 sets, 5 reps with 80 kg
Jm press 3 sets, 5 reps with 100kg
Pulldowns 3 sets of 7.


Notes:

easy millitry press
not sure of correct form on JM's if anyone has any pics or video please let me know. I lower the bar to upper cheast, keeping my arms close to my sides.

Had'nt done any shoulder pressing for a while so only went light, still felt very affective !

[matsteventon]

M.E squat/deadlift work out, 25/4/07

M.E goodmornings, worked up to 190kg for one good rep, watch'd by spotter to check for depth and good form. Used medium stance.
Romainian deadlifts worked up to 160kg for 5 easy reps
Band work, mimicking one legged hyper's, 5 sets, 10 reps
Leg rises on dipping station 3 x 15

Inspired by west side seminar dvd by dave tate !

Did 2 reps with 180kg GM's

[matsteventon]

Dynamic bench work, 27/4/07

Worked out at home
Floor press with wieght, bands and chain [did'nt work that well by myself]
dynamic press ups + bands

Band tricep extensions, elbows out 6 sets 0f 10 reps [fantastic !]

Band face pulls 3 x 10
Band rows 3 x 10
band upright rows 3 x 10

Feeling knackered ! hard day at work, not that good a work out.
Although I have'nt done any speed work in a few mounths I feel as thougth I have'nt lost any / much speed !

[matsteventon]

Dynamic squat/deadlift 29/4/07

Speed deadlifts with bands 10 x 3
sumo single kettlebell swings 3 x 10
Romainian deadlifts[sumo] with bands 2 x 8
Romainian deadlifts with kettlebells and bands 1 x 8

side bends 3 x 20
leg rises 3 x 10 with bands
crunchs 2 x 10 with bands

good workout !
Working on deadlift tech
trained at home so using a lot of bands

[matsteventon]

Max effort bench training, 30/4/07

Close grip floor press, worked up to 180kg needed a spot ! try'd it again and still need a touch, but slightly better.
Close grip inclines worked up to 120kg for 5 reps
Chest supported rows 3 sets of 5 good reps 80kg
Band pull aparts 20, 12, 10 reps

Disapointed did'nt do the 180kg by myself !!! NEXT TIME !!!
Starting to train upper back more.

Found out how to do JM presses ! watch'd the west side seminar by Dave Tate, and it shows you how to do all the major max effort exercises.

[matsteventon]

Max effort squat/deadlift training, 4/5/07

Box squats, worked up to 220kg for an easy 3 reps [just below parallel]
Romanian deadlifts worked up to 200kg for 5 reps
Leg curls 3 x 5
seated calf rises 3 x10
High pully abb work 3 x 10
Leg rises 3 x 10

Good work out !, working up slowly.

[just t]

some awsome weights being used there!

your not the bigshawn fella off MT are ya?

[matsteventon]

Not sure what MT is mate !, but here's what I did today:

Kettlebell cleans 4 x 10
Kettlebell bent over rises 3 x 10
Kettlebell reverse curls 3 x 10

Trained at home, going to work upper back more. After watching WSB seminar dvd realised the importance of having a strong upper back aswell as a strong lower back !

[matsteventon]

No training this week so far, gym shut on bank holiday !, feeling really tired, thourght it was work but feel like i'm coming down with somthing, is'nt that the case when ever your on a roll ! something allways comes up ! Well I've had a moan, should be back training next week !

[just t]

Get well soon!

[matsteventon]

cheers mate !, feeling alot better, just kackered ! Should be back at the gym on monday for max effort bench training.

[matsteventon]

Back training ! 13/5/07. Max effort bench training.

Floor press; grip- little finger on ring, empty bar for a couple of sets of 20
60kg x 10
60kg x 10
80kg x 10
100kg x 8
120kg x 5
140kg x 3
150kg x 1
160kg x 1
170kg x 1
180kg x 1
180kg x 1 [need a spot on this last set]

JM Press worked up to 100kg for 2 sets of 5 reps [doing them with a pause above the chest]

Band press downs, using a super mini band doubled up over the cable cross over [best use of the cable cross over], 2 sets of 15 reps.

Chest supported rows worked up to 80kg 4 x 10.

Great to be back at the gym, will try and post some pitures/videos soon.

[matsteventon]

Very very tired ! up at 3:30am for work !
18/5/07
Max effort squat/deadlift

Goodmornings, very narrow stance, worked up to 170kg for 1 rep [not max]
Power squat machine, used 1 medium band + 240kg x 5 easy reps [working up in wieght]
Seated calf rises 3 x 20
Incline sit ups 3 x 10, working up the incline


Not been training much due to high work load.

[matsteventon]

Max effort bench press training, 21/5/07.

Close grip bench press worked up to 140kg for 6 reps
Tricep extensions worked up to 80kg for two sets of 5 reps
Band pushdowns two sets of 15 reps
chest supported rows worked up to 80kg for 5 reps + one medium band !

Thats it !

Knackered !!!

[matsteventon]

23/5/07.
Max effort squat/deadlift training
Good mornings, stopped at 170kg [medium stance] did'nt feel right tonight, lower back felt tight.
Power squat, worked up to 320kg x 6 reps
Three sets of band crunch's, x 10 reps.

Still very tired, work has caught up with me, felt a slight pull in left pec on monday, now back feels wrong !
R'R needed !

[matsteventon]

25/5/07

Upper back training

Kettle bell cleans [KB in each hand, clean from a sanding position] worked up to 32kg KB's
Hybrid movement : cross betwen neck extensions and goodmornings using a flex band and KB. 3 x 10
Band pull aparts 3 x 10

[matsteventon]

28/5/07

Max effort bench training

Seated millitary press, worked up to 125kg x 1
lying dumbell tricep extensions worked up to 27kg dumbells x 6
Standing band tricep press, worked up to two medium iron woody bands [green] doubled up around power rack, two sets of 6 reps.

Good work out !

Picked seated press so as to rest pec's, felt a slight twinge last week.

[Never-Satisfied]

Your good-mornings, seated miltary press and floor presses impress me the most.

Crazy weight for HARD exercises.

Your poor back!

[matsteventon]

Thanks for the positive previous post !

31/5/07

Upper back training.

Hybrid movment, using kettle bells, held at sides, in a standing postion. Perform a shrug/row.Worked up to 40kg KB's for 6 reps.
Band pullaparts reps ranging from 20-10, using an ironwoody super mini band [red].
one set of KB hammer curls, using 16kg KB's for 10 reps.

Started to perform Arm bars to stretch the pec area, works really well.
Check out www.elitefts.com Q and A exercise index for video demo.

[matsteventon]

1/6/07 Max effort squat/deadlift training.

Goodmornings;
Bar x 20
60kg x 10 [2 sets]
80kg x 5
100kg x 5
120kg x 5
140kg x 3
160kg x 1
170kg x 1
180kg x 1 [easy !]
192.5kg x 0 [no lift]

Power squat machine, worked up to 360kg x 4.

Standing abb work with bands appox 5 sets of 10 reps.

[BBDOM]

180 kg goodmorning training going well

[matsteventon]

4/6/07

Max effort bench press training.

Floor press, worked up to 2 sets of 1 with only 160kg today !, felt weak !, working sunday night, then up at 5am monday morning, to much !

Incline press, worked up to a set of 5 with 120kg

Standing band tricep press, appox 6 sets of about 10 reps [was'nt counting].

Very tired ! It's amazing how important sleep is to anyone strength training, Go to bed early !

Do'nt know wether its just in my head, after reading post about pec tear but I've lost a bit of confedence when maxing out on chest, I had a slight pec tear about 18 mounths ago.

[matsteventon]

6/6/07

Upper back traing.

Started with very, very light Kettle Bell floor press, 2 sets of 15 reps with 12kg KB's.

One arm KB cleans, worked up to 40kg KB for 2 reps.

KB rows, 40kg x 2 sets for 10 reps
KB shruggs 40kg x 2 x 10

Tri-set; 12kg KB, side laterals-front rises-bent over laterals all for 10 reps per movement

KB pullovers 20kg x 2 x 15

[matsteventon]

11/6/07 Max effort bench press training. Tendonitis in left pec, so no direct chest training today.

Seated millitary press in power rack [used knackered old seated press bench last time]:

Empty bar x 1 x 20
40kg x 10
50kg x 8
60kg x 8
60kg x 8
80kg x 5
90kg x 5
100kg x 3
110kg x 3
120kg x 1
130kg x 1
140kg x no lift ! needed a spot.

Lying dumbell tricep extensions:

12.5kg x 10
17.5kg x 10
22kg x 8
30kg x 8
35kg x 5

Chest supported rows:
40kg x 10
60kg x 8
80kg x 7
100kg x 7
120kg x 6

[matsteventon]

13/6/07 max effort squat/deadlift training.

Olympic squats, high bar, very narrow stance. Worked up to 230kg for 1 rep.

Pull throughs using a doubled up light band [ironwoody/blue], 5 sets, 10 reps.

seated calf rises 2 sets, 50 and 30 reps.

Incline situps 3 x 10.

Incline leg rises 2 x 10.

[matsteventon]

18/6/07, Light workout at home due to shoulder sprain [from squating].

Lying kettle bell tricep extensions: 12kg, 16kg, 20kg, 24kg, 32kg x 6 reps.
Various band pull aparts, 4 sets of 20 and 4 sets of 10 [half of the sets were done over head, the rest done in front]
Press up's, performed using press up handles: body wieght x 20, + 1 super mini band x 10, + 1 light band x 8, + 1 medium band x 6.

KB extensions very hard !, tried 40's could'nt even do 1!.

Band pullaparts fantastic ! great for upper back and shoulder rehab.

Press ups/push ups great for pec rehab, wonderfull nateral movement, great for targetting pecs.

[matsteventon]

20/6/07 Max effort squat/deadlift.

Elevated deadlifts, 20kg plate under each foot, worked up to 220kg x 2 reps.

Power squat machine, worked up to 360kg x 4 reps.

Seated calf 3 x 20

Sit-ups 2 x 10

Leg-rises 2 x 10.

Crap deadlifts ! still not pulling right !
Strong on power squats, more to come !

[matsteventon]

25/6/07.
After a week of pulls and sprains its nice to be back !

Max effort bench.

First time using my bench shirt ! Inzer blast.
Worked up to 180kg for two sets of 1.
Any addvice on using a bench shirt would be appreciated.

Step incline close grip 3 x 5 with 100kg

Lying tricep extensions 3 x 10 with 20kg

Need to work on shirt bench, but it felt very safe benching with a shirt.
Easy assistance and supplemental exercises.

[matsteventon]

27/6/07

Upper back training:

Upright rows, worked up to 32kg kettle bells for 10 reps.

Rear laterals using KB's 3 x 10, 16kg

Pullovers 2 x 10, 24kg KB

Bent over rows 2 x 10 = 90kg.

[matsteventon]

Super setted for 1 set each : barbell rows 90kg x 10/ bent over laterals with 16kg kettle bells x 10/ kettle bell cleans 24kg x 10.

[matsteventon]

29/6/07

Max effort squat/deadlift training:

Good mornings, worked up to 180kg x 3 reps

Power squat, worked up to 360kg x 5 reps

Seated calf rise, 2 x 20

Incline sit up's 2 x 10

Incline leg rises 2 x 10

[MattGriff]

What is the power squat? is that a machine type? I was confused as why your squat is so much better than your deadlift?

[matsteventon]

Yes mate it's one of the few machines I use. As for my deadlift, I'm crap at them ! my backs quite strong but I struggle when pulling from the floor.Any advice would be welcome.

[matsteventon]

30/6/07

Trained at home.

Bench training:

Press up's using press up handles; x 20, super mini band x 10, light band x 10, medium band x 8, super mini+medium x 5, light+medium x 5, medium+medium x 5. I use a wide grip and touch the floor with my chest, the bands go behind my neck.
Light kettle bell fly's 2 x 10 = 16kg

One arm kettle bell standing presses:
12kg x 10
16kg x 10
20kg x 10
24kg x 10
32kg x 5
40kg x 3

Lying tricep extensions 3 x 10 = 24kg

[matsteventon]

3/7/07.

No squat/deadlift training due to stiff back, done loads of driving and its killing my back !

Floor press:

warm up, then up to 140kg x 5 reps, then worked up to 170kg x 1.

Seated millitary press, up to 100kg x 5, then worked up to 130kg x 1

seated tate press 3 x 6 = 24kg

Chins 3 x 5

Bench not moving !

Tate press and chins hard !

[matsteventon]

4/6/07

Extra work out:

Kettle bell cleans, worked up to 24kg x 10.

KB snatch 2 x 10 [light]

Pullovers 3 x 12 [light]

Grip work using KB's

[matsteventon]

6/7/07

Dynamic squat/deadlift training

Speed sumo deadlifts appox 8 sets of 1 rep, using 150kg [practise form and speed].

Good mornings:

70kg x 5
120kg x 5
140kg x 5
160kg x 5
180kg x 5 !!! new record [check out my first video on youtube, good mornings = 180kg]http://www.youtube.com/watch?v=t8cRg1uC_84

Seated calf rise 3 x 20

Leg rises 3 x 20 [wieghted]

Light shruggs 2 x 20

[matsteventon]

7/7/07

Kettle bell snatch's from floor, worked up to 24kg x 5 [KB in each hand]

KB pullover 3 x 10 = 32kg

KB hammer curl 1 x 10 = 20kg

[matsteventon]

11/7/07

Dynamic/max effort bench training.

Because of a high work load I've not been able to train as much as I would like, so I'm combining speed work with max effort.

Speed bench, 60kg+light band doubled up [green ironwoody] x 3reps x 8 sets, 3 narrow, 3 medium, 2 wide.

Floor press, worked up to 180kg and needed a spot !

Seated Dumbell press 2 x 12 = 40kg

High incline Tate press 2 x 6 = 25kg

Chins 2 x 5 [one set close parallel grip, one wide grip]

[matsteventon]

13/7/07

Speed deadlifts 9 x 1 rep

Concentric good mornings, worked up to 190kg x 1.
[posted video on youtube]
http://uk.youtube.com/watch?v=_HrXcK_ixmQ

Shruggs 2 x 15

Still hav'nt nail'd dead's form !

[matsteventon]

Here's the other video I've posted on youtube, more good mornings.
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[matsteventon]

WOT A PLONKER !

http://uk.youtube.com/watch?v=t8cRg1uC_84

[matsteventon]

14/7/07

Upper back training.

Kettle Bell cleans: 12kg x 20, 20kg x 15, 24 x 10. Alternate arms.

Kettle Bell pullovers 40kg x 10 x 2

KB hammer curls 15 x 1

[matsteventon]

16/7/07

Speed bench press 3 sets narrow, 3 sets medium, 3 sets wide x 3 reps = 80kg + 1 medium band [green iron woody].

Floor press: 60kg x 10, 80kg x 5, 100kg x 5, 120kg x 5, 140kg x 2, 160kg x 2,
180kg x 1 [slight touch from spotter at bottom of movement]

Tate press [ellbows out tricep extensions] seated, leaning back on preacher bench. 22kg x 6, 25kg x 6, 27kg x 6.

2 sets of chins, 1 close grip, 1 wide x 6.

Felt good today ! floor press better than last week.

[matsteventon]

18/7/07

Speed deadlift, 9 sets of 1 rep with 140kg.

Good morning squats, worked up to 200kg x 1.http://uk.youtube.com/watch?v=NleZH0MvtNs

Barbell rows: 60kg x 10, 80kg x 5, 100kg x 5, 120kg x 5, 140kg x 5.

Wieghted leg rises[vertical], 10kg x 14

[matsteventon]

20/7/07
Max effort bench.

1 board press, with a pause on the board, worked up to 180kg, did'nt make it !, needed a spot.

JM press, 60kg x 10, 80kg x 5, 100kg x 5, 120kg x 4

Chins, 1 x 7 with a narrow parallel grip and 1 x 7 with a medium grip.

[matsteventon]

23/7/07

Max effort deadlift training:

Pin pulls [deadlift in power rack] 250kg x 1.

Chest supported rows worked up to 125kg x 5

Sit ups 3 x 10

Still not happy with deadlift, rack not wide enough for me to use sumo stance.

[matsteventon]

25/7/07

Speed bench, 80kg + medium band, for 9 sets of 3, mixed grip, 3 narrow, 3 medium, 3 wide. [ all done inside the rings ]

Close grip 3 board press, worked up to 170kg x 1

2 sets of chins x 8 reps

Tate press 2 x 5 =30kg [lying down on flat bench] http://uk.youtube.com/watch?v=MJJwvJ9i7Mo

Notes:

board press done with a pause on the baord.

[matsteventon]

28/7/07

Manta Ray Squat, worked up to 220kg x 1

Seated calf 1 x 20

Incline situp 1 x 8

Band hamstring curls 3 x 5

Low rows 2 x 6

[matsteventon]

30/7/07.

Max effort bench training

Warmed up on floor press but did'nt feel right. Left pec felt tight in tendon area, so ditch'd floor press for seated front press off the pins in the power rack. Pins set about ear level. Worked up to 130kg x 1 easy rep, tried 140kg but could only just move the bar a couple of inches.

Two mates started floor pressing, could'nt help but jump in and join them, did'nt go heavey, worked up to 140kg x 7 reps. Close griphttp://uk.youtube.com/watch?v=mdah1HVOQ1k.

Seated EZ tricep extensions 2 x 7 = 60kg on the olympic bar, dont know what the bar ways.

Chins 2 x 9, 6

[matsteventon]

Here's the floor press video.
http://www.youtube.com/watch?v=mdah1HVOQ1k

[just t]

nice floor pressing

[matsteventon]

1/8/07

Max effort squat/deadlift training

Good mornings, worked up to 210kg x 1. http://uk.youtube.com/watch?v=DKxNVP7qeqw

Shruggs worked up to 180kg x 5

Single leg band hamstring curls, 3 x 10 [green band]

Standing band abb work 3 x 10

[matsteventon]

4/8/07

Upper body work out, at home.

Kettle bell floor press, worked up to 40kg x 12. http://www.youtube.com/watch?v=zw7DFLFfMns
Kettle bell tricep extensions, lying down, 3 x 10 = 16kg

Kettle bell cleans = 12kg x 20, 16kg x 20, 20kg x 10, 24 x 6. http://uk.youtube.com/watch?v=svgHNHbSpcE

Band pull aparts, various, 5 x 10

side laterals 2 x 10

KB flies 2 x 10

[matsteventon]

6/8/07

Dead lift, worked up to 220kg x 5.

Light leg press 3 x 10

Seated calf rise 2 x 20

Seated cable row 2 x 7 = full stack

Hamstring curls, one legged, using a medium iron woody band [green] 5 x 5 - 7 reps

Abb work using bands.

[matsteventon]

8/8/07

Pin press, from mid way, worked up an easy rep with 180kg x 1, try'd 190kg and failed !. All done with a close grip.

JM press worked up to 130kg x 3, medium grip.

Light flies, 20kg x 15 x 2

Side laterals 20kg x 10 x 2

Chins, close grip = 9 and 7 reps.

[matsteventon]

13/8/07

Max effort bench press training

Floor press, worked up to a circa max of 160kg x 5 reps, using a wide grip. http://www.youtube.com/watch?v=kCIj80Rfjmw

Lying tricep extensions, using dumbells for 2 sets of 10 reps, 30kg. http://www.youtube.com/watch?v=P24BSWs4b14

Flies 2 x 15 [light]

Side laterals 2 x 10

Chins wide grip, 8, 4

[matsteventon]

15/8/07

Squats, using a manta ray on the bar, worked up to an easy 1 with 220kg.

RDL's 180kg x 10

High pulls from floor, 3 x 5 = 100kg

[matsteventon]

17/8/07

HOME training.

Kettle bell floor press = rep max, 40kg x 19. http://www.youtube.com/watch?v=8oa5rVp_JyE
Kettle bell tricep extensions 2 x 5 = 24kg. http://www.youtube.com/watch?v=6B1p9VjmBRE
Standing one arm KB press, note postion of KB, worked up to 24kg x 2, then dropped back down to 20kg x 9. http://www.youtube.com/watch?v=_4yIFfotjNQ http://www.youtube.com/watch?v=MxbTeSDmhlw

[matsteventon]

20/8/07

Max effort bench press training.

Floor press, new PR !, worked up to 180kg x 1 + 1 with a spot. http://uk.youtube.com/watch?v=S4j8V8683dU
Skull crushers 3 x 10 = 70kg

Band push downs 2 x 15 = super mini [red ironwoody]

Cybex pulldowns 4 x 8

[matsteventon]

23/8/07

Max effort squat/deadlift training.

Good mornings, worked up to 200kg x 3

Light leg press

Light seated calf rise

Cable stiff leg deadlifts

Chest supported rows, worked up to 100kg x 12

Leg rise 3 x 10 = 10kg

[matsteventon]

27/8/07

Max effort bench press training

Board press, 1 board, 1 green iron woody band doubled up, worked up to two singles with 140kg.

Tate press 3 x 7 = 25kg

Cybex row 2 x 7
Cybex pulldown 2 x 10

[matsteventon]

29/8/07

Rack pulls [from below the knee] worked up to 260kg [no problem!] try'd 280kg but failed !

Light leg press 3 x 10

Seated calf rises 2 x 20

Leg curl 3 x 7

Seated cable rows 2 x 8 = full stack

Standing cable abb work = loads of sets, working up in wieght.

[matsteventon]

1/9/07

Traing at home with Kettle bells.

KB floor press, worked up to 40kg x 22 http://www.youtube.com/watch?v=DH1w3f3lxDo

KB shoulder press, 1 x 10 = 32kg, 2 x 1 = 40kg http://www.youtube.com/watch?v=SIXwgwWKlRg

KB tri ex's 2 x 6 = 32kg http://www.youtube.com/watch?v=PO9Ef13uH8A

KB cleans, worked up to 32kg x 10 http://www.youtube.com/watch?v=P8ha271llyc

KB hammer curls 1 set of 10 with 20kg KB's.

[matsteventon]

6/8/07

Seated shoulder press, worked up to 130kg, then tryed 140kg but failed

Speed bench with bands, approx 6 sets

Barbell tricep ex's 60kg x 3 x10 [easy]

Face pulls using a light band [blue]

Sprained shoulder doing shoulder press !

[matsteventon]

10/8/07

FRont squat, worked up to 160kg x 1.

RDL's worked up to 220kg x 4 http://uk.youtube.com/watch?v=rtgCEpXsM8U

Seated calf rise 2 x 20

Abb work with bands

[matsteventon]

12/8/07

Pin press, worked up to an easy 180kg x 1, tried 190kg but failed ! Pins mid way.

Barbell tricep extensions, worked up to 90kg x 5

Pull downs 5 x 7

[matsteventon]

24/9/07

Had a couple of weeks off training due to being completley knackered and run down !

This week I'm training at home with the kettke Bells.

Standing KB millitary press, worked up to two sets of 7 with the 40's ttp://uk.youtube.com/watch?v=GfkfvWMzPE8

Lying KB tricep extensions, worked up to two sets of 5 with the 32's

Press up's, using handles, 3 x 10 = body wieght

[matsteventon]

For the past few weeks just been messing around, nothing spescial. Loads of work on !

Did break one of my personal records though ! http://uk.youtube.com/watch?v=TL4yPHZcIjo

This weeks training log:

22/10/07

Bench training

Floor press, 60kg x 10, 80kg x 10, 100kg x 10, 120kg x 5, 140kg x 1, 150kg x 1, 160kg x 1, 170kg x 1, 180kg x 1.

JM press, 60kg x 5, 70kg x 5, 80kg x 5, 90kg x 5, 100kg x 5, 110kg x 7.

Lat pulldowns 7 sets of 10, using different grips

Light bradford press, 5 x 10

Light rotor cuff work 3 x 10

Shoulders have been aching a bit, started to do some light rehab work.

[matsteventon]

Squat training today.

Squats, using the manta ray bar attachment. as I'm a low bar squater I find these very hard !. 60kg x 10, 80kg x 5, 100kg x 5, 120kg x 5, 140kg x 1, 160kg x1, 180kg x1, 200kg x2

45 degree hyper extensions, 3 x 5 = 1 medium band [green iron woody]

Low pully rows 3 x 5

Standing abb crunches 3 x 20,15,10

Seated calf rises 75 reps

[matsteventon]

25/10/07

Training at home.

Press up's, using the handles + chains ands bands, appox 7 sets.

Speed bench, just using bands.

Single arm up right rows, using kettle bells, 3 x 10

band pull aparts 3 x 10

Standing single arm tricep extensions 3 x 10

Shoulder work, various rises, KB's

[matsteventon]

31/10/07

Max effort bench training

Floor press, worked up to 170kg x 1, close grip. http://uk.youtube.com/watch?v=o299Wuc97DU

JM Press, worked up to 130kg x 3. http://uk.youtube.com/watch?v=GfF0FbhC7GY

Lat pull downs 8 sets of appox 7 reps, using a different hand spacing or handle each set.

Bradford press 5 x 10 [light wieght, rehab work 4 shoulders]

Worked up very slowly on floor press and jm's, adding just 5kg each side, each set. Started both exercises at 60kg.

[matsteventon]

5/11/07

Speed deadlifts appox 8 x 1 = 180kg sumo

Rack pulls 240kg x 1 very easy

Rows worked up to 120kg x 6 http://uk.youtube.com/watch?v=3HD7LLuQXbE

Abb work.

[matsteventon]

7/10/07

Max effort bench training.

JM Press, worked up to 140kg for 2 sets, 1 of 3 and 1 of 2 reps. http://uk.youtube.com/watch?v=-0EMtBnIc8k

Seated front press, worked up to 100kg x 8. http://uk.youtube.com/watch?v=loBnji4f_UQ

Pulldowns different grips 12 x 5

[matsteventon]

Did'nt hit chest direct, slight ache in pec tendon. Very carefull after pec injury. I,m in it for the long term.!

[matsteventon]

10/11/07

Band deadlifts, appox 10 sets, working up to 100kg + medium band doubled up. Sumo stance. http://www.youtube.com/watch?v=IMK6R_WGSm8

Kettle bell 2 arm swings, 3 x 10 = 40kg. http://www.youtube.com/watch?v=KGsnzejlXuE

Barbell rows, only light, worked up to 100kg x5 for a couple of sets.

Trained at home as gym was closed.

[matsteventon]

12/11/07

JM Press, sets of 5, working up to 120kg x 5.

Military Press, worked up to 110kg x5. http://uk.youtube.com/watch?v=1h3WlphyE8A

Chest supported rows, 5 x 5 .

Still no Heavy chest work.

[matsteventon]

17/11/07

Did a few speed deadlifts at home a couple of days prior.

Floor press, not max, no spotter, only worked up to an easy 160kg x 1

Press behind neck, worked up to 100kg x 7. http://uk.youtube.com/watch?v=

Dips, 5 x 10.

Uni-lateral pulldowns 4 x 10.

[matsteventon]

12/12/07.

Well after nearly a month with no training I'm back !.

10/12/07

Dynamic [speed] fat bar floor press, appox 6 sets of 3 with 105kg + 2 chains, found a length of steel pipe on site, approx 3 inch dia, made a make shift fat bar!

Fat bar tricep extensions 3 x 10

Upright rows using bands

Band pullaparts.

12/12/07.

Dynamic [speed] box squat 6 x 3 = 150kg

45 degree back extensions 3 x 10 + bands

Sissy squats 3 x 10 + bands

Dumbell rows 2 x 5 = 70kg

Sit up's 2 x 10


IT'S GOOD 2 B BACK !

[matsteventon]

14/12/07

Bench training.

Reverse grip bench press worked up to 130kg x 5 easy reps.

Dips, worked up to 30kg x 5 easy reps

Clean and press, 50kg x 10 easy reps

Face pulls 2 x 8

Just a light workout to ease myself back into it !

[matsteventon]

16/12/07.

Max effort squat training.

Rack lock outs, hole 14, 340kg x 1

Step ups 3 x 10

T-bar rows 2 x 5

Rope pulls on low cable 3 x 10

Sit ups 2 x 10

[matsteventon]

17/12/07.

Fat bar floor press, high reps, worked up to 140kg x 10.

Kettle bell tate press/extensions 5 x 10, max weight of 24kg.

Drag rows 5 x 13, max weight of 32kg. Using KB's

Band pullaparts 5 x 15

[matsteventon]

19/12/07.

Bench pulls, high reps at least 10 reps per set, worked up to 140kg, then try'd 180kg and felt it pulling my shoulder so cut the set short. http://uk.youtube.com/watch?v=Z18HYZph_lU
http://uk.youtube.com/watch?v=GWNrxKEH-4g

45 Degree hyper extensions 4 x 10 + 2 light bands.

Sissy squats 3 x 10 + 2 light bands

Sit up 3 x 10

[matsteventon]

23/12/07.

Bench training.

Trained alone today, no spotters so benched in the rack.

1 Board bench press, worked up to an easy 5 with 140kg.

Dips, worked up to 35kg x 5. http://uk.youtube.com/watch?v=_Po7EN9cTpc

Clean and press 3 x 10

Face pulls 3 x 10

Hammer curls 2 x 10

[Matt S]

Cool log Mat-like the vids too!

Whats the basic template for your current routine,What`s your BW? and do you compete?

[matsteventon]

Hi Mat !, thanks for the reply you left, sorry I hav'nt replied sooner, as you might have noticed i hav'nt trained in a while due to having the flu for weeks ! so this is the first time I've posted on the forum in ages.

I follow a modified west side training template, taking a lot of info from west side barbell and elitefts. I only train for fun, no intention in competing, thats one of the reasons I like training this way, its fun and interesting !

4/1/08

Dynamic bench training.

Speed floor press, fat bar, 125kg x 8 sets of 3 reps, + chains. http://www.youtube.com/watch?v=IfLRfLGJV9w

Press up's with chains and bands 5 x 10 http://www.youtube.com/watch?v=TlkCE1HsIwE

Kettle bell tricep extentions 5 x 10 = 20kg http://www.youtube.com/watch?v=lyAqku7KRh0

[matsteventon]

6/1/08.

Upper back.

Wide grip, fat bar pullovers, 35kg x 10 reps for appox 4/5 sets

kettle bell high pulls, worked up to 32kg x 7

Band pull a parts using a red band [iron woody] x 20 reps, 2 sets

Reverse curl using fat bar, 2 x 10 = 35kg

[matsteventon]

11/1/08.

Dynamic squat work out.

Box squats, worked up to 180kg for speed work. No belt. Did'nt feel like I'd lost any strength after time away due to Flu.

Leg extensions

Leg curls

seated calf

Sit up's.

13/1/08.

Upper back workout at home.

Band pullaparts, 2 x 20 with a super mini band

Body rows 5 x 10

Kettle bell cleans 32kg x 11 [new PR] http://www.youtube.com/watch?v=BmwJ56GuftU

Kettle bell pullovers 40kg x 15, http://www.youtube.com/watch?v=9sVg53DH4fA

Hammer curls using KB'S 20kg x 6 for 2 sets

[matsteventon]

14/1/08

Bench training.

1 board bench press, worked up to any easy 1 rep with 160kg, with a pause on the board.

Dumbell bench press, using parallel grip, pause and stretch at bottom, worked up to easy 10 with 45kg dumbells

Band push downs 6 x 15-10 using a blue band.

[matsteventon]

16/1/08

Seated dumbell press worked up to 35kg x 10 reps, full range of motion.

T-bar rows 100kg x 5 [ work'd up to ]

Shruggs 100kg on one of those shrug apparatus, 2 sets

Rope pulls to face 3 x 10

[matsteventon]

18/1/08

Max effort squat work out

Front squat, worked up to 140kg x 1 with no belt/rapps. http://www.youtube.com/watch?v=L_H0w5P5R20

Romanian deadlifts, worked up to 180kg x 5

Leg extensions

Leg curls

Seated calf rises

Sit ups

[Matt S]

Nice front squats Matt!

Whats the attachments on the bar? Is it like the manta ray but for front squats?

[matsteventon]

The attachment on the bar is called a Sting-ray, its made by the same company that produces the Manta-ray, not sure about it though, I'm not convinced its worth using, thought I;d try it out for the sake of verity. I've got the Manta ray attachment and its great !

[matsteventon]

21/1/08

3 board press, worked up to 170kg x 1, with a pause on the board.

Incline dumbell press, couple of sets of 10 reps using 45kg dumbells.

Tate press 5 x 10

Band push downs 6 x 10

Abb crunches 2 x 10

[matsteventon]

24/1/08

KETTLE BELL TRAINING

KB snatch, one arm, 4 x 10 = 24kg, 1 x 1 = 32kg

KB clean and press 2 x 10 = 24kg

KB single arm press, with the bottom of the KB facing upwards, 2 x 10 = 16kg, 1 x 7 = 20kg.

KB front swings 3 x 10= 16kg.

[matsteventon]

25/1/08

Squat, no belt or wraps, worked from 60kg to 180kg x 5, adding 20kg to the bar each set. then 1 easy rep with 220kg again no belt or wraps.

Leg curls 2 x 5

Leg extensions 4 x 10

Sit ups 2 x 10

Leg rises 2 x 10