Journal

[MattGriff]

I decided to start recording a training journal to log things on here.

Sun - 27th May

Bench Press - 140 x 5, 160 x fast triple, 180 x double, 200 x 1 felt fairly easy, 210 x 1 with pause

Incline Bench Press - 140 x 5, 150 x 5, 160 x 5

Close Grip Bench Press - 120 x 5, 140 x 3

Pressdowns - (unsure of the weight on the stack) No 10 x 10, 11 x 8


Tue - 29th May

Squats - 180 x 5, 200 x 5, 220 x fast triple, 240 x 2, 260 x 2 (with wraps on) 275 x 1 - Was deep enough, but my form was pants, made it difficult for myself

Box Squats - 180 x 5, 200 x 5, 220 x 3 - First time trying these so I was unsure where I would be, I had to use a bench, it was just below parralel but I found a lower one later in the week.

Front Squats - 140 x 5, 160 x 5, 180 x 3 - bar slipped off (but was also heavy!!!)

Reverse Hack Squats - I saw one of the strongmed doing these so I gave them a bash, my opinion is that they seemed a gay way of doing quads!!!!

I can't remeber what weight I used exactly, i think it was about 320 x 5 but its not the same anyway so it doesn't really matter

Wed 30th Am

Standing Military Press 100x 5, 110 x 5, 120 x 5, 80 x 10, 90 x 8
Seated Smith Machine Press behind neck (don;t know what the bar weighs so this is what I put on it) 80 x 5, 90 x 5, 100 x 5
Single Arm Lateral - 60 x 12, 60 x 12

Thur 31st

Deadlifts - 180 x 5, 220 x 3, 240 x 2, 260 x 1, 285 x 1, 300 x 1 with knee wraps

Partial Deadlift, from just below knee - 300 x 3, 310 x 3, 320 x 2

Power Shrug - 320 x 5, 340 x 5

Dumbbell Shrug - 180 ( I think, they are unmarked but bigger than the 160's) x 12 x 2

[MattGriff]

I normally have more breaks, but I had to work bank holiday when i would normally do Squats which buggered things up this week, felt ok to deadlift still on the thur so I did.

[BBDOM]

very good training mate some great lifts

[MattGriff]

Cheers, one more week of heavies then a break and onto some aux work and to rest my lower back a little (and it is needed!!!!!) getting a wee bit tired now. Never done it like this before, I am more used to rugby training.

[MattGriff]

Last night Squat & Bench – I was going to max out on Deadlifts too but my left bicep is suffering some discomfort at the moment, and as it was not in competition or anything I decided to not deadlift to aggravate it further.

Squat – 180 x 5, 220 x 4, 240 x 2 fast double, 260 x 2, 280 x 1 –
Got a vid of it, I didn’t feel as if I made depth, but the vid clearly shows the top of my thigh about two inches below me knee, I think I must go really deep on them usually hence the feeling. I will add it onto Youtube tonight

Bench – 140 x 5, 160 x 3 fast triple, 180 x 2, 200 x 1 pretty comfortable, 220 x 1 was tough but got it with a clear pause on the chest, also on vid.

Time for a rest now, that was the end of my first ‘Power cycle’ will perhaps shorten it next time to help reduce fatigue and try to tailor it to contests I hope to get on with later in the year or early next year.

[Rob Thomas]

Post a link to the vids mate as they are very impressive raw lifts.

[MattGriff]

Will do, gonna stick em on tonight. Will probably help to get advice on form etc too, there are no powerlifters in my gym so not much to go on, I know I need to get my head up more on the squat, prehaps having the bar a touch lower. I'll play around after a rest see what feels best.

[MattGriff]

Last nights 280 squat

http://www.youtube.com/watch?v=1-QX1M7TY30

[MattGriff]

And the 220 bench

http://www.youtube.com/watch?v=gEAkEqJ4Ws0

I also bombed twice on 230 but I havent got those on yet

[BBDOM]

just seen your lifts great going matt some pretty good weights

[Rob Thomas]

Well done mate, they are very strong lifts, especially for you weight. You should definately think about competing!

[MattGriff]

Cheers matey, nice to hear from you guys that compete. I weighed myself last night, I was actually over a little at 112.5kgs, but I have put on some fat over this heavy phase not really knowing how much food to eat, I have really just been eating everything I can with protein in it and not concerning myself too much with fat.
I think I have a rough idea of what I need to maintain so I will drop of the fat and stay under 110 to break my competition cherry for a bit. My lifts are way off the 125 lads so I’ll give it a year or so before I come up a weight class.

Should be deadlifting tonight if all goes well at work so will try to get that vid up too.

[MattGriff]

Well I was going to deadlift last night, but a painful bicep (I think thats one of those bodybuilder muscles) and working late put a stop to that plan :mad:

I'm taking off a week and a bit now to chill out and spend some time with my son before I change to a proper powerlifting gym with no sad little vest boys doing 700 sets of bicep curls and lat pulldowns with so much momentum they may as well be a row.

Hopefully I can get my form sorted under a watchful eye and get into some competitions, gonna try raw ones first at the advice of Rob on here just to get a feel for things, and I guess I woudl like to be maximum power with no eqiupment before I put the supportive stuff on.

[MattGriff]

Apparently there is going to be a bench competition in the Blefrey open to all lifters in August, the organiser is Lee Marshal so PM him for further details.
He has asked me and I have agreed to lift in this one as a nice opener to my lifting in competition, my bench form is not too bad thankfully.

Not sure if it will be equipped or not, never benched in a shirt before so if it is equipped I will have to get some practice in from about 3 weeks out.

At least I am getting started now!

[MattGriff]

Well I am now off my layoff and back into training. I had my first Squat session this am at the new gym with Lee Marshal.
Apart from me being as gay as a bodybuilder it was good, he was able to correct my squat form, although I didn’t do any real weights due to feeling a bit shit. Next week I will hopefully be back to my usual self and can try to transfer the form onto some more real weights and begin the process of improving my squat and quad strength considerably.
I had my first taste of a monolift, which I am sure is far more useful with bigger weights, just have to lift more I guess.

The gym itself has everything for powerlifting (surprising as it is Lee’s lol), I caught sight of the chains and a good seated Mil press area along with the usual stuff, plus some dumbbells that actually weigh something (up to 100kgs) so my dumbbell shrugs and dumbbell bench can now get some real work.

All in all it was a good session, disappointed I felt shit and wasn’t 100% but I guess that happens from time to time. Still, at least my last set of squats were not my usual good mornings!

I will go back down on Tue probably to do some benching and pressing and then probably Thursday or Friday to deadlift again.

Its all good and I think I will improve ten fold in my squat will Lee and Paul providing honest critique and as such ultimately leading to improved performance.
Still planning on keeping the reps above five for a fair few weeks and concentrating on form, speed and my weak areas (chest & quad strength).
I think once I can maintain squat form with say about 240ish for 5 reps I will be much happier and will be more than willing to compete.

Onwards and upwards an all that crap!

[MattGriff]

Right, I am getting pissed off with myself now! :mad::mad::mad: Had a pretty crappy bench workout today, and there are no excuses, it is my fault, all the different things affecting my workout were controllable by me but for some reason I was expecting to go back to training really heavy after a two and a half week layoff where I have been lazy with my diet trying to get down to 110. Well I ain’t gonna make the same mistake twice!

Sod it, I will slowly lower my body fat level to get in the 110 class, but I am in no rush anymore, I need to concentrate on fundamental strength and stop worrying about other things until the strength is taken care of.

I did notice something I was not expecting today, rather than my chest being weak, it seemed I was getting it off my chest, but my triceps were not locking out very well at all? This confused me a little, I always had strong tris, I was close gripped 160 only four weeks ago, yet today here I was not even benching that!

So, I think I will from here on in boost up my calories back to what they were, just clean up the diet and remove some of the saturated fat and sugar.

The bench contest in on 17th Aug if I remember rightly (Lee, if you read this and it is wrong, feel free to correct!) so I have roughly eight weeks to get back on track to hit a decent lift.

No more bloody excuses, I am gonna minimize any weakening variables such as gay diet and get my head down in the gym and lift, week by week and work on getting it back on track and above what it was before.

[Martin Flett]

Really impressive lifting, mate, especially the bench. Your raw 220 was more than the 110 guys were doing equipped at the British Powerlifting Championships on Sunday.

As for your weight, most guys walk round two or three kilos over their comp weight and take it off in the last fortnight. That allows you to carb up and be really strong in training without worrying about being the odd kilo over. As long as you keep it under 115 I wouldn't worry too much about it.

Good luck. You make my lifts look like complete shite. Thought I was doing well till I read this!

[MattGriff]

Thanks for the support Martin. I try not to compare with other lifters too much at the moment, just need to focus on core power and strength and get my form right on the lifts. I will just do my best and hope it stands me in good stead.

I am amazed at the difference a boost in clean calories provides, I feel so much better today after boosting up the calories again and supplementing with shakes and aminos etc. I was wondering if it was just a placebo at first but now I feel so much better, it can’t just be a mental thing.

I am looking forward to deadlfiting tomorrow now, hopefully I will see a reduced level of shitness due to at least a couple of days worth of carbs and protein behind me. Not sure on how the bench contest will go, hopefully it was more of a first week back blues than anything else and training will gather momentum in the coming weeks.

Hopefully over the coming weeks my bench will improve and my Squat form will improve a shed load, quite looking forward ot my next squat workout now. My deadlift has always been fairly strong, so with that I will stick with the same formula and just crack on with it.

[cuntos]

That 220 bench was ridiculously strong. Well done mate! Whereabouts in the UK are you based?

[MattGriff]

Cheers, I am in Birmingham.

I used to box when I was a kid and was a shot putter for a fair few years so I guess I just have a strong shoulder girdle. I read an article that alot of good benchers are poor deadlifters :( which I hope won't be the case with me. I can deadlift more than I squat at the moment, but I think that is mainly down to my squat form being crap, just have to see how it goes in comp I guess, means sod all in a gym.

[chinster]

some great benchin mattgriff good luck in ur first comp..

[MattGriff]

Cheers Chinster

Did a deadlift workout last night, my first one back after a layoff, and it went a hell of a lot better than my squat and bench workouts. I am putting this down to my diet improving and generally feeling pissed at the iron.

It was nice now that I have gone to a proper lifting gym not to have to shift the 15th bench for bench press out of the way and chase people away from the plates doing curls and wearing vests, getting strange looks to get on the platform with rubber coating on it. It was more a case of walk in, ask Lee where he does it, and then I was away.

It went as follows last night

Deadlift (working on speed) – 60x 12, 100 x 8, 140 x 8., 180 x 8, 220 x 8 didn’t really count the first ones, just warming up really.

Partial Deadlift (just below the knee, again going for speed) 260 x 6, 260 x 6

Chins – 6, 5

Wide Grip Pull downs – 100kgs x 12, 110kgs x 9.5, the last one was a bit hmmm

Barbell Shrug – 260 x 8, 260 x 8

Dumbbell Shrug – 80kg x 12 with a pause at the top – felt pretty good.

I was gonna do some barbell rows, but I was a wee bit tired so I called it quits.
Thankfully this workout not going badly has given me more of a mental boost in my training and I am really up for squatting on Sunday now!!!!!!

[Ed Clarke]

I am more used to rugby training.

fucking hell! I wouldnt have wanted to bump into you at the bottom of a ruck with the weights you lift! who did you play for in Brum?

[MattGriff]

I first played for Yardley & District, then Camp Hill, then the Bee's 2nd team (the ex Birmingham & Solihull).

[Ed Clarke]

Iplayed at old covents in cov for 15 years ,definitely played against camp hill
a couple of times and there was a team called old yardlians dunno if thats the same as yardley and district!

very impressive lifting not sure even Andrew sheridan benches as much as you!

[MattGriff]

Old Yards are a different team to Y&D, I played against them and Old Covs more than once.

My bench is pretty good, but my squat is pants at the moment. I think my deadlift is about average for my weight. I want the squat to drastically improve being the biggest number most guys put up, all well and good benhcing 20-40kgs more, but it menas sod all if you are loosing 60kgs in a squat!

[Carl]

275 un suited squat isnt pants mate lol, most people can deadlift more than they squat raw

[MattGriff]

I am the same, with a belt I pulled 310, its my squat form that needs sorthing out. Lee & Paul are really helping me out with it though, if it's shit form, they tell me straight. It's good to train with some guys who know what they are doing.

[StartingBack]

Matt the weights you lift raw are Awsome, I can see you making massive Improvements in next few years.

I think you really do underestimate your self, your raw total would be about 800KG @ 110KG bodyweight, that is strong, and from what I can see very competitive.

I think you are strong enougth right now to start to use equipment, If I could get equipment, I would use it, remember it will make you stronger at the same time, as well as stopping any serious Injury's i.e. Pec Tears, especially with your Bench, it is very easy to rip your Pec, especially over 200KG+ Raw.

I wish you all the best in your future Powerlifting Comps, and I can see you doing really good:).

[MattGriff]

Thanks for the support. I do have a bench shirt I will try to use (may be a little to small so will have to see) but as for other equipment I really want to stay away from a squat suit/briefs until I get my form sorted out it is getting there, albeit slowly, but with constant work I will get it yet.
Ideally I want to do a 300kg squat with wraps and a belt before I use a suit to give me a stable base of strength. I feel that what I am loosing in my squat at the moment due to form is greater than what I gain by being a good bencher, perhaps it a mental thing but my squat is what I am focusing on really at the moment.

[MattGriff]

Squat session 24/06

After some warm up sets started by doing 180 x 4 x 2 trying to keep decent form, kept slipping in the last two reps though, so then we did numerous sets (I forgot the exact amount, probably about 10ish) of 2 reps with 180.

Did various things to try to improve my form, from grip to bar position on my back. It seemed to be working well enough and I began to feel stronger in the position and more consistently getting decent enough form.
One more thing to change next week is a firmer set of footwear with a slight heel, I was wearing flat trainers yesterday and was occasionally rolling back onto my heels.

We followed this with 3 sets of wide stance squats with 140 + chains increasing the chain weight each set x 5 reps (last set got 4). I really felt these in the inside of my legs, I need a little more flexibility I found out in the wide stance squats.

Really enjoyed it, I started to feel more confident in my form, understanding a little more from watching Lee and Paul and having improvements to my own form and with 40kgs more than last weeks work.
All in all it was about a 90min workout of just various squats, simple and effective.

It’s getting there, slowly and surely.

[Martin Flett]

Matt, I guess you were rolling back because the heel was not firm enough. The weight compresses a trainer heel and causes that. Try either proper squat boots of maybe working boots with a firm heel that won't compress. Just learned that myself yesterday at a training camp, btw. Happy to be able to pass it on.

[MattGriff]

Cheers Martin, I have some working boots I will wear next week, and was eyeing up some wooden bottomed squat shoes, but they can wait until I am ready to compete and wear a squat suit etc.
Thanks for the advice :D

[Finch]

Great log, enjoyed reading it. You really are lifting some terrific weights for a raw lifter, keep it up and I'll look forward to reading all about your progress.

[Pork Pie]

Try a pair of flat soled Converse basket ball boots. They are what all the Westside lifters wear.

There is no roll over with these and they are solid - A heel might throw you forward.

[Rob Thomas]

I'll second what Dai says. I've always squatted in weightlifting shoes with a bit of a heal on them and always seemed to fall forward. I've now got a pair of Metal powerlifting shoes with a flat sole and my squats are feeling far better. I think the heal may help if you squat narrow (like an oly lifter) but beyond that, it throws me forward.

[MattGriff]

Bench Press Workout 26/06

It went far better than last week, not sure what was up with me then, perhaps a bit of man flu or an attack of the bodybuilder in me, I feared from this I would be wearing vests, working on my biceps ‘peak’ and doing crunches while on my personal sun bed.

Fortunately however, this did not happen and I was back to being an actual bloke and lifting reasonable weights.
I kinda saw last night as the start of my prep for my bench contest in August.

It went pretty much like this

Raw Bench: 130 x 3 fast, 140 x 3 fast, 160 x 2

It was apparent that contrary to my beliefs it is actually my lockout that needs working on rather than chest strength. In a way I don’t mind that so much as I think it is easier to hit, and carries across to the equip lifting pretty well.

I then put on my bench shirt (with rather a lot of help from Lee), it doesn’t fit great and isn’t a great shirt but I had never used one so it did for last night.

180 x 1 off a 3.5inch block, 180 x 1 off a 1.75 (I think) block 180 x 1 to the chest (lee kept hands on being my first time using the shirt and explained the shirts effect on your lifting groove) 180 x 1 – Hands off but I missed the lockout

Lockout work it is then!

Decline Bench, again a first for me 140 x 5, 140 x 4, 140 x 4

Floor Presses (which I fookin loved, gotta keep doing these!) – 110 x 4 x3

Press downs – 75kgs x 8 x 2, 45 x 12

Dips – BW x 5 x 3

Today I have noticed more pain in my triceps than ever before and I am confident this type of training will dramatically improve my benching.
Not sure what I will go for in the comp, not long finished a heavy cycle then back into prep so I probably won’t try to kill myself in my fist comp, I would like to think I can get
220 in comp, and hopefully a 227.5/230 to break the 500lb barrier.
I am going to lift raw in this comp, Lee agreed this was the best option for this one too.

All in all a good workout, learned a lot, hurting lots now, gonna get stronger from it = good!

[Rob Thomas]

I like doing floor presses too Matt although I haven't done them for a while. I like positioning the safety bars so that when I lay down, they are slightly higher than my chest. I then use a closer than normal grip, press up as fast as I can and then let the bar completely rest back on the safety bars, I even totally loosen my grip too before re-gripping and doing it again. I found that sets of 5 worked really well for me.

[MattGriff]

That sounds pretty good too, kind of a partial close grip from the bottom. May give them a bash too.
We used some big 45kg disks and a couple of pads used to build up the box for box suats and it left my triceps flat on the floor with my arms bent at a right angle. I did it with the same width as my bench press grip. I found it a little strenge at first not being able to drive with the feet but I can see the benefit to lockout power.

[Pork Pie]

It went far better than last week, not sure what was up with me then, perhaps a bit of man flu or an attack of the bodybuilder in me, I feared from this I would be wearing vests, working on my biceps ‘peak’ and doing crunches while on my personal sun bed.



:p:p

[MattGriff]

Bicep & Ab workout 27/06/07

I began with a light warm up, flexing in the mirror and smothering myself in fake tan.
I made sure the vest I was wearing was supported by the smallest stringy vest things I could find.

I began to pump my ‘guns’ with 15 sets of cable curls, making sure I used the smallest cable machine so I could hang an extra plate on the stack to make sure everybody was aware it was I and not they that were king of the world.

Pose in front of mirror.

Following this I grunted heavily with the intensity of each and every rep of my concentration curls, making a point of sitting by as many impressionable young lads as I could to get their admiration.

I flexed for about seven and a half hours, making sure I looked everyone in the eyes and checking to see who was looking as I pulled the only pose I seem to know: the double from biceps.

Bleach my teeth.

Next was my arm circuit, finding the lightest possible bar in the gym to use the 20kg disks on to do some more curls.
This was super-seted with making fun of the guy who was new and just started training, while smelling of egg and making sure I was appropriately lubricated with a healthy does of baby oil.

My next exercise was the obligatory walk around the gym, eyeballing people on the equipment while flexing my guns. At this point I kept on my tracksuit bottoms to hide my spaghetti like legs, and as I had to walk past the power rack and somebody was squatting 6 plates. I made an excuse of how I had a bad back and knee so could only do leg extensions and lunges supersetted with 50 sets of cable crossovers and some more bicep curls.

I took a break for four hours while I sat down and talked to everyone about how they could not be a bodybuilder due to the dedication required.

Admire bicep peak in mirror.

Next was abs, I began training these with 900 half reps making as much noise as a rhinoceros giving birth while be systematically buggered by a lighting bolt.

Pose in front of mirror – 93 sets of 4.5 hours each

Take of stringy vest to show my abs to everyone, made my pecs dance whenever anyone was looking at me and proceeded to do my favourites signature pose: the double front biceps.

I followed this by tanning around my muscles to make them look more prominent, bleaching my hair and shaving my chest with my Remington lady shave.

I finished, went home, noticed the tv had broken so instead simply recited the words to Pumping Iron to myself while flexing in front of the mirror, trying on my various ladies speedos in different and exhilarating colours as recommended by Trinny and Suzanah to make my waist look smaller and make it seem like I have a back despite never deadlfting. I then washed myself in genuine liquid egg, used the yolks to try to bleech my hair more and went to bed, the sunbed that is, and stayed on it until I was darker than Onyx.

When I awoke, I realised it had all been nothing but a nightmare, I was glad to find I still had my pasty pale skin, my spare pie eating, beer drinking tyre was where I left it and my bicep peak was left where it should be, on a Christmas tree as a decoration.

[Martin Flett]

:p:p:p:p:p. I was going to say something about the true meaning of homo-erotic dreams, then remembered you're bigger and harder than me even with your spaghettl legs!

[Ed Clarke]

:D:D:D:D:D:D

did you wake up slightly ashamed with a semi on and a nasty stain on the sheet

[MattGriff]

I did, it also appeared I had managed to take the wife’s bottle of moisturiser with fake tan and start outlining my non existent six pack.:D

[MattGriff]

Deadlifts last night, still working on speed really.

I felt a little off last night due to being tired from lack of sleep (see the above dream lol) but seriously because of work and some family stuff.

Deadlifts, after a few warm ups: 190 x 5, 230 x 3 x 3
Pretty please with them, they were firing off the floor really fast which is what I wanted.

Partial Deadlift – A little lower than last week, about 4 inches below the knee
240 x 3, 260 x 3, 260 x 3

Chins – 6 , 6, 4

Wide Grip Pulldown Stack (110 I think) x 10 x 3

Barbell Shrug – 260 x 8 x 3

Dumbbell Shrug – 80kg pair x 8 x 2


112.7 kgs last night, should make 110 by Aug 19th pretty easily.

[Rob Thomas]

Great journal Matt, keep it up mate!

[MattGriff]

Great journal Matt, keep it up mate!

Cheers Rob

Squats – 1st July

After a warm up we started off with some band squats:

140kg + 2 x Black Bands (90kg) x 5, x 5
140kg + 2 x Black + 2 x Purple (25kgs) x 5, x 5

I was a bit off with my balance at the top, this was my first experience with bands squats.

60kgs + 2 x Black, 2 x Blue (55kgs), 2 X Purple x (25kgs) wide stance squats x 8, x 5 (dropped off the bands) x 3

It was certainly something new to me, but on the plus side aside from not being able to get down very well in the wide stance due to flexibility (or lack of it should I say) my form was far better in the later sets as I was getting tired. It seems that bit by bit it is improving into what a squat should be. Its all good really! Just going to stick at it and get it right and get strong in the position before I put on any suits or briefs etc. I did all my training without a belt yesterday, I don’t want to rely on it to have proper form so I am going ditch it for a while until I am above about 220ish.

All in all, it was a pretty good session and was enjoyable.

[Rob Thomas]

Nice one Matt. Before I started training with Justin my form was fucking terrible but it's improved to just quite bad now and I'm already seing a huge difference. I'm now aching in the proper paces after squatting instead of around the knee areas etc.

I've found going to a wider stance to be hard work, Justin squats very wide and I've tried it and I don't think I'll ever make depth in the IPF squatting like that, no matter how much I try so I'm currently trying a "semi-wide" stance and that seems to be good for me.

[MattGriff]

I've found going to a wider stance to be hard work, Justin squats very wide and I've tried it and I don't think I'll ever make depth in the IPF squatting like that, no matter how much I try so I'm currently trying a "semi-wide" stance and that seems to be good for me.

Sounds like the same sort of problem I have, I feel like my hips are gonna snap and I defiantly am not getting enough depth. Paul manages to go really wide, but he is also as tall as an Umpa Lumpa so he doesn't have far to move.
Semi wide seems to be the best for me too, I don't know if its a flexibility or just a hip joint thing, but whatever it is protests when I go as wide as I am able.

[cuntos]

Same problem here.

[MattGriff]

03/07/07 – Bench Workout


I declare war!!!!! Upon my triceps! :evil:
Foul weakness in the chain of my bench, I will smite down upon thee with my mighty hammer of smote.

Did some benching, then battered my triceps with Lee, all in all twas a fast paced and tough workout = good!

Bench:

60 x 10
100 x 8
140 x 3 (fast)
160 x 2 – Noticed the triceps already flagging the ghay things that they are!
160 x 1
140 x 5 (pretty fast)
140 x 3 (not quite as fast)

Decline Bench – Just to get the lockout bit really

140 x 3
120 x 5
100 x 8

Triceps well Jellified now, time for some more:

Floor Press:

110 x 4
110 x 3
110 x 2 + an excruciatingly long failed third rep, the type where you hit a brick wall but keep trying anyway, and then despite your best efforts it begins to reverse direction.

Dumbbell Overhead Extensions:

40 x 6+2 forced
Tried 50, not happening
40 x 5+3 forced
30 x 6+2 forced

Kettle Bell Skull crushers – Don’t know what they weighed.
x 8 + 2
x 6 + 2
x 4 + 2
Hammer Strength Skull Crushers
60 x 3 + 2
60 x 5 + 2
60 x 4 + 2

Light Press downs

45 x 10 x 2 – with a flexible handle to flare the hands at the bottom

Tried to do some dips, and failed miserably, went home, eat steak, watched dodgy channel 5 soft porn, went to bed.

[just t]

nice log. Some good numbers. How do you rate the floor pressing? i would like to try it when im back into the swing of things

[MattGriff]

I think they are great, the difference between my bench and the floor presses highlights my triceps as the weak area in my benching. It's a good way to get weight on the triceps, and in exactly the same motion as your lockout so it will transfer over very well.
I have only done them for the last two sessions, but plan to make them a regular inclusion in my pre contest and off season lifting.

[MattGriff]

Deadlifts – 05/07/07

Working on speed off the floor and explosive strength really.

Deads

60 x 10
100 x 5
140 x 5
180 x 5
220 x 5
220 x 3
220 x 3
220 x 3

Partial Deads – Just below the knee

220 x 5
240 x 5
260 x 2 – Got the third up but couldn’t lock it out
260 x 2 – The third did not move!

Dumbbell Row – Don’t know what weight they were, we pyramid up for three sets of 5

Dumbbell Shrugs (in KG’s per hand, or it just sounds to pathetic!)

70 x 12
80 x 12

Chins

1 x 4

Good fast paced workout, things coming together nicely on my deadlift feeling strong at it. It was again apparent that my legs we letting me down vs my back strength, and this is more than likely the reason for my squat form being pants.
So its Triceps and Legs identified as the weak areas, plan is pretty much to kick the shit out of them until they stop being gay.

Enjoyed this training, but I love deads the most of the lifts

[Pork Pie]

Good workout. You are training in an intelligent way. There's be no harm in having a pop at a pb soon, just to see how the powerlifting exercises have benefitted your top strength.

[back2basics]

Nice lifting Matt.

[MattGriff]

Good workout. You are training in an intelligent way. There's be no harm in having a pop at a pb soon, just to see how the powerlifting exercises have benefitted your top strength.

I am confident I will capable of a new PB soon in the dead, to be honest though I only finished a heavy cycle about 5 weeks back, so I think I will stick with the speed and explosive training until I am properly rested for a new pb.
The squat needs work on tequniue more than anything, need ot nail that before i even begin to worry about a new PB at that.
My bench is faily strong, and I think I can hit 230-235 raw once I develop my lockout a little bit more. I will think about getting a decent shirt them and getting ready for some comps, may not be a great squatter yet, but I sure as hell plan on taking some raw benching records at 110kgs

[t,bench]

sure you will beat a lot of bench records Matt and who knows what you can do when you sort your squat:shock:good luck mate;)

[MattGriff]

Squats: 08th July

Warmed up and did 8 sets of 2 reps with 180, still working on form.
I played around with foot position and bar position, and I think I cracked it!!!! I don’t want to count my chickens just yet, but the last 2 sets seemed super easy (as they should with such little weight). I wasn’t using my back as much and kept away from a belt again to work on form. Just got to make it more consistent then I can add some weight to the bar and start building up my leg strength! Result!

Following that we did 2 sets of 10 reps with 100kg using a wide stance, I got down easier this week, perhaps due to the new bar position.

I guess the bar was about 1.5-2 inches lower down my back than previously, almost feeling as if it were any lower it would fall.

I am seriously hoping I have cracked it, at the British next sun so will be missing them for a week, but hopefully I will retain what I have learned so far and be able to build my squat from super shit to just shit form.

[t,bench]

sounds promising with your squat Matt all the best with it;)

[MattGriff]

Benching: 10th July

What a shit workout for my chest! I have had some pain over the last week in my left armpit, it hurts when my arm is back such as at the bottom on a bench.

I did a few extra sets as a warm up as a precaution, it didn’t do much good.

I was planning on doing 5 reps with 140, it ended up being an extremely hard triple, tried again, it was a double, tried 120, got that up for 5 ok, then went to 130 hoping it was just warming slower, again a tough triple. My chest was protesting.

I pretty much ended that one there!

Did 3 sets of decline benching, my chest felt ok on this, with the lack of chest involvement and the greater emphasis on the lockout these were ok.

Move onto triceps.

Floor Press: 110 x 5, 110 + chain x 4, 110+ chain x 2

Floor press, with an extra plate under the weights: 110 + chain x 3, x 2
With another plate underneath 110 x nothing!

Arggh ghay triceps!!! Still, they are getting better.

Overhead dumbbells, 40 x 8, 40 x 6 + 2 forced, 40 x 5 + 3 forced

Press downs – we did 4 sets each with a different handle and range of motion, I need to work on my press downs with a flare.


Well, injuries get us all I guess, just have to see how it is next week, if it’s still playing up I will just batter my triceps some more I guess. I really don’t want to play Mr Macho and fuck it up and tear the bloody thing, better to let it rest I guess., bench comp or no.

On the plus side, my triceps were less gay than before, so they are getting stronger, and as my biggest weakpoint I am not too worried about the comp, perhaps have to think of lifting a little less, if so meh! Although with my triceps being the bane of my bench training my tris alone and resting my chest may work. Time will tell I guess.

[MattGriff]

Fuck me the left side of my chest is stiff today!!!

Me thinks it is needing a little rest and a week off the benching, not the best comp prep but better than a tear I suppose!

[Martin Flett]

You won't lose ANY strength in a week mate. You'll come back stronger. We all rest for a week before comps.

[Rob Thomas]

Stop being a wuss and get back in the gym and try harder! Only joking mate, having a rest before the comp is always a good thing, most people I know take a good week off beforehand.

[THE VIKING]

See you sunday Matt. I'm hoping for PB's on bench and deadlift.

[MattGriff]

Best of luck Ian, I will be down before the lifting starts, i'm on 07828479260 if you need to ring.

[MattGriff]

Bench Workout 17/07/07

My chest is still painful in the armpit area, but after the British and watching some excellent lifting I was inspired and felt strong today.

I warmed up on the bench and my chest was playing up, although less than last week, so rather than fuck it up I opted for some board pressing eliminating the bit where it hurts and still getting my lockout nicely.

160 off a 4.5 in block x 5
180 off a 4.5 block x 3
200 off a 4.5 x 2
200 off a 6 inch block x 2

Full bench

140 x 8, did these quite slowly and stretched out the chest at the bottom nicely, felt really easy.

Incline Dumbbell Press (DB in KG’s)

40 x 10 – again stretching the bottom
50 x 8
60 x 5

Floor Press

110 x 8 – PB, never got past 5 before!
115 x 5
115 x 4

Dips

BW x 10 x 3

Skull crusher hammer machine (I am NOT calling it French press, never French, anything but!!!!)

60 x 10
80 x 10
100 x 10

Pressdown

Stack x 10
Stack x 8

Changed to the flare handle

No 8 x 10
No 9 x 8

The British was the first comp I had seen, and I was impressed with the guys lifting. I thought the judging on the squats was not consistent at times but the bench and dead judging seemed better, although obviously the squat is the one that causes he most discussion.

It was funny watching Andy casually squat as he did, and it was good to meet the guys there and meet some people in the flesh.
Shame about Justin and Jim’s squats not being passed, didn’t see Justin’s but I am sure he will pull it all back.
Dave’s bench was just mega and I almost laughed at how easy Andy made the 390 deadlift seem.

I left inspired and fired up to get my squat sorted and get into competition asap, was a great atmosphere and the banter was funny.

[StartingBack]

Strong lifting as always.

Watch that Pec Injury, I have the same Injury and I have also swapped all Bench to Board presses, and Band Presses and it seems to be not affecting the Injury, I am the same as you it is when I lower it right down it feels like it is going to rip, very painfull like a numb pain allways sore in the morning, I think it sounds like a pec tear waiting to happen.

I think you have done the right thing by stopping heavy bench right down, and I also think you will become stronger doing the board presses, give your body the rest, and you will come back healed and stronger.

Good Luck.

[MattGriff]

Squats – 22/07/07

Good workout today, things are coming together form wise with the ole squats.

Did them to a box about 1.5 inches below parallel

180 x 3
200 x 3
200 x 3 – was going to go for 4 but the bar was un-even on my back
200 x 4 – Really comfortable

The plan is pretty simple, get 3 sets of 5 reps next week with 200 and then build the weight up.

Hack Squats (45deg ones)

3 plates a side x 10
4 plates a side x 8
4.5 plates a side x 6

Pretty please with holding the form quite well, if I can keep that it’s pretty simple process to add weight to the squat (didn’t say easy lol).

[Boar]

strong stuff mate !! squeez a a vid up so we can gawp at you bod and look how the squats have come on

:)

[MattGriff]

strong stuff mate !! squeez a a vid up so we can gawp at you bod and look how the squats have come on

:)

Cheers mate, I will film them at some point and get a vid on here.

Benching – 24/07/07

140 x 3
160 x 3 – Off a 4.5inch block
180 x 3 – Off a 4.5 inch block
180 x 1 + 1 forced off a 4.5 inch block
140 x 3

Chest hurting still on the full bench so it was more designed to work lockout than anything.

Decline Hammer Press

3 Plates a side x 5
3.5 Plates x 5
4 Plates x 4 + 1forced

Incline Hammer Press
2 x 8
3 x 5
3 x 5

Floor Press
110 x 4
110 x 3
110 x 2

Tried to do some close grip bunches but my triceps were not having any of it and I ended up on 60kgs to even get them moving.

My weight is still dropping slowly which is nice as the lower carbs I can feel affecting me in training quite a lot.

Bench comp is on the 19th Aug, depending on how the chest feels will very much dictate what I go for as I am benching raw in it (and clean) so I will be interested to see what I get when at weight, I will probably aim to open on about 190 and go for 190, 200, 210 and maybe 220 if it all goes well chest wise (and triceps flagging to soon wise which I have noticed on the lockouts). Enjoyed it all the same & really looking forward to deadlifting (easily my favourite) tomorrow.

[MattGriff]

Deadlifts 26/07/07

Deadlifts
180 x 5
220 x 5, x5, x5
230 x 2
240 x 2

Was speed and form work mainly, Lee corrected my form on a couple of bits. The 240’s fired up super easily, I really like this explosive strength training and I could really feel the benefit last night.

Partial deads
260 x 3, x3, x3

Strangely the last three fired up faster than the others, I was chuffed with the lockout speed of the last set

Barbell Rows
140 x 5, x5, x5

Trap Bar Shrugs – Just for a bit of variety
187.5 x 10
207.5 x 8
227.5 x 6

[MattGriff]

Squats 29/07/07

We did our squats to a box about 1.5inches below parallel, these were done fast, literally changing the weights between Lee and myself then straight into it. Got a wee bit of a sweat on!

Squats:

180 x 2
200 x 2
200 x 2
200 x 2
200 x 2
200 x 2
205 x 2
210 x 1
210 x 2
215 x 2
220 x 2

Leg Press

280 x 10
320 x 10

Hack Squat

200 x 8
200 x 10

Ham curls using bands x 3 sets of 10-12 with a green band

[DEL]

Great training journal. When we going to see you lift in a comp? The Uk open in september would be a good place to start!

[MattGriff]

Cheers Del, was good to watch you lift at the British too, strong stuff mate!

I probably won’t do that one, I still have not used any equipment other than a belt and wraps yet and I really want to be happy with my squatting first.

I am thinking I will probably do a qualifier for the British next year, not aim to put any huge numbers up and then lift in the British and go for broke. I am lifting in a bench only contest that Lee is running on Aug 19th, I will be lifting raw in that.

[MattGriff]

Benching – 31/07

Chest still fooked on the left side in the armpit, I warmed it up well and did mainly lockout work again until it sorts itself out.

Bench –
100 x 8
140 x 5
Off a 4.5 Inch block
160 x 3 – Super easy, each one to a dead stop and momentary pause
180 x 2 – Again rather than touch and goes these were to a dead stop and I was able to muscle them up fairly well
off a 3 inch block
180 x nothing, my chest was painful at the bottom, so I didn’t even bother

I opted for hammer machines after this just because of the extra control to at least try to work the chest a little

Decline Hammer
140 x 5
160 x 5
180 x 4

Incline Hammer
120 x 8
140 x 5
160 x 3

Floor Press
110 x 6 x 3 – PB, these felt easy tonight, either my triceps are getting stronger (which I hope), I didn’t batter them as much on the bench or a combination of both

Skull crusher hammer machine
80 x 8
100 x 6
120 x 4

Got some real weight on the skulls today, felt good.

Triceps are sore today, and my chest annoyingly still hurts (cue the violin in the background). After this bench contest I am gonna back off the bench and stick with light work for a couple off weeks, then build back to a moderate weight and work on explosiveness.

[MattGriff]

Deadlifts – 2nd Aug

Lee introduced me to wave training today, bloody hard work but good!

1 x 220
6 x 190

1 x 225
6 x 195

1 x 230
6 x 200

1 x 245
6 x 205

1 x 250

We didn’t have a huge amount of rest between sets, mainly working on speed.

Partial deadlifts/Rack Lockouts

260 x 2
280 x 2
300 x 0, tried 290 too but still couldn’t move it, this method fires the back = good!

T-bar rows

80 x 5
100 x 5
110 x 5

Done!

I feel much stronger in the deadlift now than previously, I seriously think if I had not done reps and just warmed up for singles I could have easily pulled 280-300 tonight, and I’m technically off season as such so I am pleased with that.

[MattGriff]

Squats 05/08

180 x 5
190 x 5
200 x 5

I pulled my left tricep and side of my chest on the last set, I had to call it quits on the squats. I think I need to have my shoulder girdle warmed up better before I squat to get my arms back far enough.

Hack squats
3 plates x 8
4 plates x 8

Leg Curl x 2 sets
Leg Extension x 1 set

I called it quits at that, my arm was starting to lock up badly.
Gonna sack benching this week, its only a friendly bench comp on the 19th so I will take a week out now, perhaps do a very light bench workout after squats next suday (or maybe even before to warm it up properly). Then the comp, job done (hopefully)

[Rob Thomas]

Me and Justin did leg extensions on Friday and that was the first time I'd done them in about 10 years!

[MattGriff]

Me and Justin did leg extensions on Friday and that was the first time I'd done them in about 10 years!

I'm not usually a regular advocate of them, I don't seem to be able to shift much weight in that position.

Good to meet you at the british BTW looking very svelt, you'll be in the 100's soon.

I hate this dieting and training crap (actually it's just the dieting that is crap)!!!

[Rob Thomas]

LOL, I can't see me in any weight class other than the 125+ but I'll be happy to get down to around 130. Just got back from 2 weeks all-inclusive in Ibiza and still managed to shed 3lbs during the time so I was pleased with that as I ate and drank for Wales!

[MattGriff]

No benching last night, I am resting my chest and tricep.

Got in played with my son for 3 sets of 15mins

Bathed him and put him to bed x 1 superset with a fit of crying to accompany it.

Walked my dog, 1 set of 45mins, this was quite easy, even got to shout at some teenager who thought he was Mr big in front of his mate shitting him up thoroughly which was fun.

Following this I did some squats to my big chair which is about 2 inches below parallel, I did one rep and failed at the bottom, just had no drive to get back up so resigned myself to watching the Simpsons and a bit of Futurama.

I supplemented my training with a protein cup of tea and some steak in a peppercorn sauce along with a shed load of spuds.

This gave me a real burn in my abs, I could really feel them working. Really effective, way better than crunches! (got this tip from Rob ;))

After a short break I managed to squat back up out of my chair and shook of my legs by walking to the kitchen to raid the biscuits (again following Robs advice :D).

Really tired after all this so I took a rest in my chair again, I was horrified to find out that the wife was watching big brother so I sat a perused several stupid videos on the internet before finally taking in some useful protein Guinness before bed.

[Martin Flett]

:p:p:p:p:p

[Finch]

Great routine.
In fact it is the first one I've ever read on here that I feel inclined to follow.
:):):):):)

[Finch]

Apart from the kids bit that is. :rolleyes:
Mine are now 20, 21, 22 and 23.

[MattGriff]

Deadlifts – 09/08/07

Trained with the wave technique again, I really like it!

225 x 1
195 x 6

230 x 1
200 x 6

235 x 1
205 x 6

250 x 1
210 x 6

260 x 1

Pretty happy with this, short breaks, fast reps, broken back, good stuff.
Not sure what it would equate to as a 1RM, I would guess about 40-50kgs more than the last single at the moment.
That is pretty good in my eyes, as I have been dieting and am also clean at the moment so pretty chuffed I am still getting stronger.

Did lockouts for the last two weeks so we took a week of them.

Low Pulley Rows – we were going to do free weight barbell rows, but Lee twanged his back and these were a bit safer.

3 sets 8 reps increasing the weight each set (not sure on the exact amount)

Hip/Lower back machine.

40 x 10
80 x 10
80 x 10

Probably a lot easier when you haven’t done 9 sets of deadlift that day, but still good, and a bit different from before so it was a nice change.

Chest felt ok today, probably do a real light bench on Sunday before squatting to loosen it up a little.

[THE VIKING]

Thanks for noticing the deadlift result Matt. That won't be my PB after next week ! Didn't you know vikings and real men have long hair !

[MattGriff]

Squats – 12 Aug 07

There was a distinct absence of 'The Viking' today, apparently he was straightening his hair, or washing it or something, maybe getting some blonde highlights or trimming his split ends. Not sure really, bet it was a little bit on the camp side of queer though!

New lad squatted with us this week, he did well seemed to enjoy the training and banter and smashed his PB, he said it was 130 x 1, well he did 130 x 6 and singled with 140 today after not squatting for an age. I think he is a squatting shark really and is just lulling us and will be doing 7 plates or something next time. Mind you, at least he was a man and had short hair!!!

Wave sets again.

Squats:

200 x 1
180 x 6

210 x 1
185 x 6

220 x 1
190 x 6

230 x 1
200 x 6

240 x 1

Wide stance squats – no lockout

140 x 8
140 x 8

That was it really 90 mins of just squatting.

[THE VIKING]

I'll be there tomorrow to beat my deadlift PB. See you at the bench comp. We'll see who the man (viking) is ! ! !

[MattGriff]

No worries, take your bench shirt off and come play with the raw boys and your on, I will even let you keep the extra 17-18 kilos bodyweight you have over me.

[THE VIKING]

All you have to do is get a shirt and bring it on ! !

[MattGriff]

I have a t-shirt, hows that? C'mon, your only 3 stones heavier than lil ole me, I am carrying an injury too and haven't been able to train my full bench for 4 weeks, surely you can whup me at raw benching to prove your man ability, lets remove the tools and see what you can really bench;)

How was the jelly and ice cream?

[THE VIKING]

I had tears in my eyes reading that. See you sunday. Hopefully you can sort the DVD out for me.

[MattGriff]

Didn't realise you missed your Jelly and Ice cream that much.

[MattGriff]

Oi big hairy hippy man, did you get you deadlift?????

[THE VIKING]

Oi small baldy man ! Got half a rep! Thats better than no rep. Focussing on bench now. Then gonna sort squat out or i'll be the shittest squatter in the gym !

[MattGriff]

Oooo after my title! Can't be having that.

Mine is getting better, I think I will go a little wider stance actually to see how that helps.

What were you pulling? was it the 285 you were going for? Paul actualy told me to tell you he can deadlift more than you. Lockouts in the rack mate, I love em, really helps the past the knees part of the pull and the trap strength in the lockout.

I'm gonna rest my bench after this comp, the pain is surley warning me to back off a little so i will do, just focus on the lockout portion. I have actually seen the bench shirt I am gonna get so I may do some work with that.

You going for the 220 in the comp? Lee said you just missed it, will probably be ok comp day.
I ain't got a clue what I will go for, probably strat with an easy 180 to see how the chest is and go from there.

[THE VIKING]

Don't think Paul has pulled more than me in comp. Will have to check. Yes itwas 285 that defeated me. Technique fell apart on that lift. Gud luck on sunday. What shirt you gonna get ?

[MattGriff]

I can't pull that sumo, you gonna have another pop next week?

I'm thinking of gettign the F6 Titan as I do bench with a pronounced arch. Justin recommended a good deadlift suit too: the metal King Pro, but I will get that a little later as I can pull over 300 unequipt anyway and the suits supposedly help regular deadlifters less so am in no hurry to get it, just keep working on the raw strength.

Hopefully you will get the 220, looks cool with the grey plates! if it goes up you gonna have a pop at 227.5? gotta be done really!

I am gonna see how I feel, the 180 should fly up, I will go around 195 after that if my chest feels ok.

[THE VIKING]

Not sure if i'll have another go at the deadlift. See how i feel. As for bench hoping to go 220 on 3rd lift and then a bit more. 227.5 would be nice.