OKUMatt's log

[OKUMatt]

I'm 5'11 179 lbs and 18. I'm on a recomp/cut for a grappling tournament in December. In september I weighed 205 and was carrying a little more fat than I was used to. I started dieting stupid and probably crashed my metabolism, considering I was at about 1500 kcals a day. I'm at about 2400 right now with 50 % protein, 35% fat, 15% carbs. Might try to cut the fat soon. I'm using the 5/3/1.

Starting Stats before I started 5/3/1
Military Press 105x1(weak)
Squat 365x1
Deadlift 255x1
Bench 185x1

I'm about to start my deload for the second cycle and my maxes are
Military Press 110x9
Squat 405x1
Deadlift 315x1, 245x15
Bench 180x5, 215x1

Goals for the next few months
Military Press 135x1Done
Squat 455x1
Deadlift 365x1Done
Bench 225x1

[B.Money]

Sweet, count me in! Good luck!

[OKUMatt]

Thanks, I have a log also going on here.

http://boards.muscleandfitness.com/phpBB2/viewtopic.php?t=11391

The very high volume assistance has been working so far, I've really been concentrating on form. Though I am thinking of dropping assistance from 5x10s to 3x8s. Military Press day is Friday so who knows. The rep ranges will definitely stay this week as it's week 3 of cycle 2

[OKUMatt]

Did an hour of grappling tonight. It's fairly anaerobic so it's fairly close to HIIT. Diet went well today.
breakfast=1 cup of egg whites

Lunch-Romaine salad with tomatoes, carrots and 3 ounces of chicken breast

Snack 1-medium banana and a tbs of peanut butter

Dinner 1-Romaine salad with ham

Dinner 2-2 tilapia filets and some green beans

As for supps I take fish oil 3x a day, a multi, glutamine, and whey protein post workout. Not exactly a supplement monster, lol.

Weighed in at 178, so I've lost another pound. 3 more until i switch to maintenance, as I'm only shooting for the 170 pound class. Leave myself a 5 lb. water cut.

[OKUMatt]

Military Press 65x5, 80x5, 90x5, 105x3, 115x6

Dips Bw 5x10

Pull Ups Bw 5x8

Felt a good pump in my triceps and forearms from dips, so switched out Reverse Incline Lateral Raises

Incline Lateral Raise 15sx10, 10's 4x10

Ab work

[OKUMatt]

Squats 225x5, 245x5, 255x5, 290x3, 325x10(concentrated on maintaining form)

RDL 165x10, 175 4x10

Leg Extensions 90 5x10

Leg Curls 70 2x10, 60 3x10

Didn't feel a good stretch on the hamstrings with the curls, but I did with the RDL's.

[OKUMatt]

Bench 135x3, 155x3, 185x1,1, 205x1, 225x0, 185x1

Bent Over Underhand BB Rows 135 3x8 (Weight and rep PR)

Bicep Curls 75 3x8 (Weight PR)

Guillotine Bench Press 155x8,8,6

Ab Work (weighted decline sit ups, roll outs)

My weakest body part proportionally is quite possibly my chest, so I might switch out Close Grip Bench Press for Incline or Guillotine.

[OKUMatt]

Did about an hour of bag work. Then some sprints, push ups and a little bit of ab work. Feeling kinda beat up, but think I might have steak for dinner, so all is good.

[OKUMatt]

I've been doing some reading and talked to the owner of a local supplement store. I've got my tournament in December and I weighed in at 177 today, another pound lost. I'm happy with the way this is going and have no intentions of changing anything. I'm however contemplating what my stack is going to be for next year as I'm going to try to do some steady massing, maybe move up a weight class. Contemplating stacking this:

NOW Adam Multi
BCAA
L-Glutamine
Creatine
Fish Oil

Anybody had any success with a stack similar to this. I don't really feel the need for much else and don't have a large amount of disposable income.

[OKUMatt]

Deadlift 185x3, 225x3, (wore belt from here)275x1, 315x1, 335x1, 355x0,1, 365x0 (all fails were due to inability to lock-out) (355x1 40# PR)

SLDL 185 3x8

Ghetto GHR 3x10(push off assisted until i can do them unassisted)

Hack Squats(New) 135x8, 155x8, 185x8

Ab circuit, Roman Chair Situps 3x8, Cross Knee Crunches 1x20, Ab Wheel from knees 3x8

Good day, big deadlift PR.

[B.Money]

Nice!! Looks like your deadlift goal will fall quite soon.

[OKUMatt]

Yeah, I just couldn't quite get the lock-out at 365. Surprised what a little tweak on form did to my numbers. Thanks!

[B.Money]

what kind of tweaks did you make?

[OKUMatt]

Made sure I kept my back straight. Leaned back before i started to drive up.

[DOA]

Read exmgq's deadlift tips. Your deadlift willl never be the same.

[OKUMatt]

Hahaha, that's what I did. It really does make a night and day difference. My back just wasn't where it needed to be. My explosion from the bottom increased. I just need to work on my lock-out.

[OKUMatt]

HIIT 3 minute rounds with 1 minute off. 9 rounds of heavy bag. 1 round of jump rope, 1 of shadow boxing, two on a reflex bag and one on a speed bag. GPP at the end. Felt good, arms feeling heavy towards the end, not used to bag work.

[OKUMatt]

Military Press 65x3, 85x3, 105x2, 125x1(PR), 135x1(PR), 145x1(PR but went up slow as a snail)

Dips BWx8,10,10

Pull Ups BW 3x8

Reverse Incline Lateral Raise 15s 3x8

Ab circuit, paused ab roller, russian twist and weighted decline sit ups

Worked with a shoulder horn to help stretch out my shoulder. Great day, smashed my goal for Miilitary Press. It had been hesitant to move and then I moved up about 25+ pounds for my 1rm. New goal to hit I guess will be 185x1.

[OKUMatt]

Squat 225x3, 275x3, 315x1, added belt, 365x1, 425x1(PR), 435x1(PR)

RDL 180 3x8

Leg Extensions 100 3x8

Hamstring Curls 60 3x8

Some light ab work. Not positive I got all the way to parallel on the 435, maybe an inch shy. Definitely hit it on the 425.

[B.Money]

Nice PRs!

[OKUMatt]

Thanks man

[OKUMatt]

Bench 115x5, 125x5, 145x5, 165x10(PR)

Underhand BB Bent Rows 145 3x8(PR)

EZ Curl 85 3x8(PR)

Incline Bench 135x8, 115 2x8

Ab work

[OKUMatt]

Deadlift 175x5, 200x5, 235x21(Rep PR)

SLDL 195 3x8

Hack Squat 205x8, 225 2x8

GHR 3x8

Ab Wheel, weighted Roman Chair sit ups, planks, cross knee crunches.

Deadlifts left my legs gassed. Hack Squats were good but my legs were toasted. Great work out.

[OKUMatt]

Had a practice today and got some guys together to run a sort of shark drill. I grapple one guy until we stand up or somebody is submitted then I switch them out for fresh legs. Felt very average, lots of work to do. One month to go, but on the bright side I'm at 176. Gonna try to get a little lighter and maintain weight. I'm a little faster when I'm down 30 pounds =].

[OKUMatt]

Military Press 65x5, 85x6, 95x5, 110x6(shoulder got banged up last night, they just didn't feel right)

Dips BW+10 3x8

Pull Ups 3x8

Reverse Incline Lateral Raise 15's 3x8

[OKUMatt]

Squats 185x5, 230x5, 265x5, 300x15

RDL's 195 3x8

Bulgarian Split Squats 3x16(8 each leg)

Hamstring Curls 60 3x8

Random ab stuff. The Bulgarian Split Squats felt good, they're going to replace leg extensions for me. Always happy to find a way to replace a isolation exercise with something compound. Hips didn't feel right on squats though, just not a good day on squats.

[OKUMatt]

Bench Bar x6, 115x3, 125x3, 135x3, 155x3, 175x7

Incline Bench 125 3x8

Underhand Bent BB Row 150 3x8

EZ Curl 90 2x8, 85x8

Weighted ab stuff

Everything felt great but the curls. Felt I started to lose some form. Going to drop the weight and concentrate on getting full contractions. Overall a good day.

[OKUMatt]

Went to my grappling class, but the head instructor wasn't there so we kind of did a shark drill to work my takedowns. The class lines up from lightest to heaviest and me and whoever is up in the line attempt to be the first to gain a dominant position. My takedowns were average unless I did something like a blast double or bullrushed. Need to back off this method. While I'm good at it, I fear it will get me caught at higher levels. Transitions and reversals were much stronger than my actual takedowns, so might gravitate towards a more defensive takedown game and work on my reversals. Good work today. On a numbers note, still at 176, not bad.

[OKUMatt]

Deadlift 135x3, 155x3, 190x3, 215x3, 245x15

Hack Squats 230 3x8(PR +5

SLDL 205 3x8(PR +10)

GHR 3x10

ab stuff

[Hartley]

Are you doing 3 or 4 training sessions per week? Just wondering.

And do you think a unilateral leg lift instead of hack squats would be better for wrestling? I am not sure just wondering as I don't know anything about wrestling.

[OKUMatt]

I'm doing four. I do bulgarian split squats now, but I'm honestly not sure which one would help carry over as far as two vs. one leg is concerned.. Just trying to gain general strength. I might look into incorporating pistols or something. I'll have to do some more research.

[OKUMatt]

Military Press Barx6, 65x3, 75x3, 90x3, 105x3, 115x6

Dips Bw+12.5 3x8

Pull Ups 3x8

Reverse Incline Lateral Raise 15's 3x8

Ab stuff. Good day, Pull Ups are gettting easier.

[OKUMatt]

Squats 135x3, 185x3, 225x1, 245x3, 280x3, 315x9

RDL's 205 3x8

Bulgarian Split Squats Bw+20 3x16(8 each leg)

Hamstring Curls 65 3x8

Ab stuff. Made sure I got down to parallel on every squat, not happy quite with it but making sure i go for quality, not quantity.

[Hartley]

Nice squats dude

[OKUMatt]

Thanks man!

[OKUMatt]

Flat BB Bench (Barx10, 95x3, 115x3, 135x1 warm up) 145x5, 165x3, 185x5(Rep PR)

Incline Bench 135 3x8 (Rep PR)

Bent BB Row 155 3x8

EZ Curl 65x8, 70 2x8

Ab Stuff. Good workout, surprisingly for me. Started out bad on bench, 135 felt heavy for some ungodly reason. 165 actually felt heavier than 185, I guess I was just slow to warm up. Good day overall.

[OKUMatt]

So I started the warrior diet yesterday. Got all the kinks worked out and my breakdown looked something like 2400 cals 48% Protein, 28% Fat, 23% carbs with ~260 g Protein. All the carbs were from fruits, mostly berries and a small banana. I weighed in at 176 tonight and did an hour of class. Then did half an hour of 3 minute wrestling rounds with 1 minute off working for subs from a standing position. Fresh guy for every round. Dropped 2 pounds down to 174 in an hour and a half, lol. No sweatsuit or any of that stuff either. It's good to know I can get to 174 that quick without closely monitoring sodium or watching water intake.

[OKUMatt]

Deadlift (135x3, 155x3, 185x3 warm up) 200x5, 230x3, 255x12(PR)

Hack Squat 235 3x8

SLDL 215 3x8

GHR 3x10

Ab stuff. Big deadlift pr, seeing as three months ago 255x1 was my max and I hit it for twelve reps. Felt a little nauseas after the workout so maybe went a bit too hard. I'll deload next week and take the week after off. Next week is dead week and the week after is finals week. The Saturday after finals week is my comp so I'll probably just work conditioning and flexibility a lot. Let all my dings and dents heal. Have a free-for-all/whatever sounds fun week. Macros for the day were 2350 cals 48/32/20% of P/F/C with 280g protein. I'm digging the warrior diet. Hopefully the added carbs from fruits won't hurt me.

[OKUMatt]

Very similar workout to monday. Weighed in at 175.5, so I hopefully lost half a pound and it's not a fluctuation. Did an hour of instruction an then a half hour of 3 minutes on 1 minute off switching opponents. Was a lot more successful today, going 7-1. My reversals are getting sharper and my offense is beginning to sync up. Finally was able to finish a guillotine from a guy rushing in. 2200 cals with 40/40/20 from PFC. 216 g of protein. Trying to go slightly lower cal on my cardio days, see what it does for me.

[OKUMatt]

Military Press (Warm up Barx10, 65x3, 85x3) 95x5, 110x3, 120x6

Dips BW+15 3x8

Pull Ups 3x8

Rev. Inc. Lateral Raise 15'x 3x8

Ab stuff. Good work out. Military Presses felt strong. Pull Ups were good too. 2470 cals with a 45/35/20 PFC split. 275 g of Protein. I went out and bought some steak. 6 bucks for 20 oz. which isn't incredible but it was lean and not chicken!

[OKUMatt]

Squats (Warm Up 135x3, 185x3, 225x3) 265x5, 300x3, 335x7

RDL 225 3x8

Bulgarian Squat BW+30 3x16(8 each leg)

Hamstring Curl 70 3x8

Ab stuff. Good workout. Felt precise and good form for squats. More power in the RDL's, which will hopefully help drive up my deadlift. Going to go run with the rugby team tomorrow because I'm going to play for them next Saturday as they're short a few players. 2400 cals with a 45/38/17 split and 265 g of protein

[OKUMatt]

OU wins the Big XII!!! That's really the whole point of this post. Boomer Sooner!

[OKUMatt]

Bench barx10, 95x5, 115x5, 135x5, 155x2, 185x2, 215x0, 195x1, 215x0

Incline Bench 135 3x5

CGBP 135 3x5

Strict UH Row 115 3x5

Coldest day here so far, felt sick yesterday, blah de blah de blah, just a shit day for me. Everything felt heavy, but the way I see it, the only thing to do about it is get stronger. I'm gonna go through this mini deload week before my week off lifting next week. I'm still very happy about all the strength gains I've made during this cut.

I'll come back after this tournament, have my own cheat day, since I haven't eaten most of that stuff for a few months, and start a lean massing stage. Pack on some muscle, get stronger, all that good shit.

2400 cal 47/39/14 PFC with 270 g of protein.

[OKUMatt]

Class then the 3 minute rounds. 2100 cals with a 44/40/16 PFC split at 216 g of protein. weighed in at 173.5, weighed out at 172. I took a picture to give you an idea of bf %.

http://i211.photobucket.com/albums/bb32/phxmatt92/me-1.jpg

[OKUMatt]

Deadlift 135x5, 185x3, 225x3, 275x1 (added belt) 315x1, 365x1(PR), 375x1(Bigger PR!)

SLDL 225 3x8

Paused Squats 225 3x5

Standing Calf Raise 315 3x10

Hit my goal for deadlifts, next thing to shoot for is 405. 365 flew up, 375 was slow but smooth.Paused squats felt good, nice stretch at the bottom. Threw in calf raises and kept the squats light to save my CNS. I'd never tried squatting and deadlifting the same day. Not bad at all.
2300 cal with a 44/38/19 PFC. 248 g of protein.


I adjusted my deflated bench. My maxes are 205x1 for bench, 425x1 for squat, 375x1 for deadlifts. Totaled 1005, just noticed, lol.

[B.Money]

Sweet! 405 should be comin' up real soon!

[OKUMatt]

I'm hoping man!

[OKUMatt]

44/36/20 PFC split at 2000 cals. Weighed in at 172.5, weighed out at 171. Today crushed me, a lot of takedown work then getting out of triangles. :pokeowned: my energy levels. Felt drained, might not be able to warrior diet on training days. Finished the day off with a nasty reverse armbar, though. Thought the guys arm was gonna pop off. Take what i can get

On a side note, since today took so much out of me I won't lift tomorrow since I'm apparently playing a whole rugby tournament saturday, not just a match.

[B.Money]

Wow your only running off of 2k calories a day?

[OKUMatt]

2k on cardio days, 2400 on workouts. I figure my maintenance is about 2800 on heavy lifting days, so cardio days I want to cut the cal and keep the fat off I burned. It's working really well, I'm dropping weight fast. Not losing strength, just not a ton of energy due to warrior diet.

[OKUMatt]

44/43/13 PFC split at 2200 cals with 210 g of protein. No work outs except from walking across OU's large campus about a thousand times. Fridays suck like that. Higher fat than normal, though it was all from eggs or chicken. and a bit from some natural peanut butter. I'm just so much lighter than I need to be, not going to sweat it plus I'm still under maintenance. Get to spend the next two hours and a history review! WHOO!

[OKUMatt]

I guess I'll update. I did a quick bench work out to relieve a little stress after some finals. Just worked up to a single at 205 then left. Just felt like pushing some weight. Weighed in at 172 tonight. Good session, everything felt fluid and sharp. Even got a triangle on a 195 pound wrestler. Playing with faking out to opposite ended reverse armbars, which has been pretty successful. Macros are about 2200 with a 40/40/20 PFC split. Just taking it easy. Letting my body heal and all that. I won't do any more intense sparring to let my joints recover. Weigh in is Friday.

[OKUMatt]

When I come back from this deload I'm thinking of manipulating my training max for deadlifts. I have an actual 1rm of 375, but I'm looking at a training max of 275. I know Wendler said not to reset if it's working, but when I'm hitting over 12 reps on my 1 rep set on 5/3/1 week, it seems the program is not being used correctly. 255 wasn't truly my max strength, just a limitation caused by my appalling form.

So, anybody have any ideas on this?

[OKUMatt]

Felt like deadlifting to get away from finals studying for an hour or so. Worked up to a single. Missed 385, got 365. It is what it is, felt good to pick up something heavy.

[TheBrent]

You'll get there, Matt. 405 will come quicker than you think too. Chill out during finals and come back ready to hit it hard.

[OKUMatt]

Thanks man, got them all wrapped up now! Finally lol

[OKUMatt]

Weighed out of the gym at 171.5 tonight. Need to weigh less than or equal to 169.9 tomorrow at 6. Let the cut begin!

[OKUMatt]

Last night my college did a "silent rave" in the library. They created a group on facebook with an audio track that lasted 23 minutes to listen to on headphones. It was pretty cool, here's a video.

http://www.kjrh.com/dpp/news/state/ou-students-throw-huge-party-in-the-school's-library,-until-the-police-show-up

It lasted about 30 minutes, the cops were around, but there was nothing in the rules against it. Nothing go broke and nobody got hurt.

[OKUMatt]

Made weight, so now I just have to not suck tomorrow!

[B.Money]

LOL that silent rave is awesome!

Go kill it tomorrow man!

[OKUMatt]

I'll try and let you know how it goes. Should balloon back up to 175 or so. Most of it was either run off or sweated off in a sauna. Thanks for the support!

[B.Money]

Sweet, shouldn't be too bad getting it back on then. Let us know how it goes!

[OKUMatt]

It didn't go as well as I liked. I won my first round, but in the second round I was winning, but got caught. Some kind of spine crank when i was transitioning. Even the ref called it a bull shit move, but It was legal. Won my first go with a reverse armbar, it is what it is.

[OKUMatt]

Found out today the gym I use will be unavailable until the owner comes back from his Christmas vacation. Also, my university gym is closed for a couple weeks so I'm apparently extending my deload. I aggravated my shoulder down at NAGA anyways, though. It's probably a blessing in disguise. I'm gonna let my dings heal, do a lot of reading, enjoy the lack of stress, and get ready to put on some mass and SFW next week. Merry Christmas(or Happy Hannukah/Holidays, whatever you appreciate) to you and yours.

[OKUMatt]

Found out I can lift tomorrow and maybe Thursday, so I'm going to go for two absolutely crushing sessions. Deads, squats, bench and standing military press. Then give myself a few days to rest. This should be a blast.

[OKUMatt]

Deadlifts 275x5, 295x5, 305x5

Military Press 95x5, 105x5, 110x5(These felt heavy)

Squats 275x5, 285x5, 295x5(Was feeling it from the deadlifts, these weren't real heavy, but they got me going)

Bench 165x5, 170x5, 175x5

I tried powerlifting style bench for the first time. It felt ok, but will take some getting used to.

[exmgtoo]

nice session

[TheBrent]

Bench 165x5, 170x5, 175x5

I tried powerlifting style bench for the first time. It felt ok, but will take some getting used to.

Took me a few months to really feel comfortable with it.

[OKUMatt]

nice session

Thanks Ex!

Took me a few months to really feel comfortable with it.

Yeah, It's weird, especially the arch, but if it will help in the long run I'm all for it.

[OKUMatt]

Still feeling the lower DOMS today, so decided to blast some upper body accessory work.

BB Bent Row 165 x5,8,8(+10lb PR)

Incline Bench 145x8,7,5(+10lb PR)

CGBP 135 3x8(+40lb PR)

Pull Ups 3x5(was starting to feel it)

Dips BW+25x8,5(+10lb PR, but was pretty much gassed)

Great day today, lost a few reps, but smashed a bunch of PRs. Everything felt easy, nothing real heavy. Now to enjoy the season, leaving for MO today. Merry Christmas(Happy Holidays for some) everyone!

[OKUMatt]

Bench w/u(barx12, 95x5, 115x3) 130x5, 150x5, 170x10(+5 lbs PR)

Incline Bench 155x4+1, 145x5,5(didn't realize i had 155 on the bar, by the time I did i had worn down my incline, took the 3x5 and was happy)

CG Bench 140x8, 145x8,8(+10lb PR)

BB Row 165 3x8

Roman Chair sit up 1x20

Good day. First day using BCAA's during workout. They helped with my intensity but they taste horrible. Oh well, I'll get used to them. Good day overall.

[Widge UK]

Bench w/u(barx12, 95x5, 115x3) 130x5, 150x5, 170x10(+5 lbs PR)

Incline Bench 155x4+1, 145x5,5(didn't realize i had 155 on the bar, by the time I did i had worn down my incline, took the 3x5 and was happy)

CG Bench 140x8, 145x8,8(+10lb PR)

BB Row 165 3x8

Roman Chair sit up 1x20

Good day. First day using BCAA's during workout. They helped with my intensity but they taste horrible. Oh well, I'll get used to them. Good day overall.

chuck some sugar free squash in there bro, its worth aspartame for good tasting bcaa's and you dont need much at all to take the edge off them

i just use tesco no sugar lemon squash, does the job the best of the flavours ive tried.

[OKUMatt]

I'll have to look for it. Never heard of squash excluding the gourd. Thanks man!

[OKUMatt]

Deadlifts 135x5, 185x3, 195x5, 225x5, 255x20(+5 Rep PR)

Deficit Deadlifts(4" or so) 225 3x8

SLDL 245x4+4 185 2x8

SSB Good Morning 95x8 115 2x8

The 20 rep deadlift smoked me. By the time that and the deficits were done my back was a wreck. Did what I could with the straight legs and good mornings. I'll probably toy with my assistance some more to save my back a bit. First day doing deficits and good mornings. The deficits were pretty hard, but I really liked the good mornings. They were light and helped stimulate my back. Good day overall.

2 Days later and still have DOMs in my back. Hope they're gone for squats tomorrow.

[OKUMatt]

Military Press(w/u 45x10, 55x5, 65x5, 75x3) 85x5, 105x5, 115x9(+3 rep PR)

Dips +25 3x8(got the whole set and had more weight in me)

Pull Ups 3x8

Stranding Rows 95x8, 115 2x8(New Exercise, liked it)

WOD 3x8, Roman Chair Sit Ups 1x20

The Military Presses felt a lot stronger than normal. Also the first time in months without them bothering my shoulder. Great workout to end the year.

[kittenHOSS]

You are just busting out extra reps left, right and center Matt.

Way to finish of the year with great momentum to the new year.

Mix crystal lite in with your BCAAs. That's what I do - they come in single servings you can throw into your water bottle and come in a bunch of different flavors too.

[OKUMatt]

Thanks kh, I'm doin my best. Tomorrow is squat day so I hope to keep the streak alive. As for the bcaas thanks, I'll definitely try that. I've been chasing them with sugarfree fuze lol.

[OKUMatt]

So I'm going to have to change my plans. I'm too beat up from military press as I probably spent the last few days recovering from deadlifts so didn't do much to get over yesterday's workout. I'll squat tomorrow. New Years resolution to train smart and not nitpick about keeping a certain schedule. It's just about consistenly lifting and going for quality sessions.

[OKUMatt]

Squat (w/u paused 135x5, 185x3, 225x1) non paused 235x5, 270x5, 310x11(-5 lbs. +2 reps)

RDL 255 3x8(+10 lbs)

Bulgarian Split Squat +45 3x16(8 each leg)

GHR 3x8

Legs were gassed. I was done, good workout.

[OKUMatt]

Bench(w/u bar 2x10, 95x5, 115x3) 140x3, 160x3, 180x9(PR! from 185x5)

Incline bench 145 3x8

CG Bench 155x8, 6 145x8

BB Bent Row 115 3x8

WOD 3x8, Cross Knee Crunches 1x20

Felt strong today, bench went well and so did Inclines. Tried to jump too much weight on close grips, but I'm happy with it. Went back to strict rows. Good day overall.

Took KHoss and Widge's advice and threw some crystal light in there with some artificial sweetener. Worked like a charm.

[OKUMatt]

Deadlifts (w/u 135x5, 185x3) 210x3, 240x3, 270x12

Deficit Deadlifts (3-4") 245 3x8

SSB Good Mornings 115 3x8

Leg Extensions 95 3x8

Everything was done completely raw. My back feels used, but not worthless like last week. Left a few of the deadlifts in the tank. Great session! =]

[OKUMatt]

Military Press (w/u barx10 65x5, 85x1) 95x3, 105x3, 120x8(+2 reps)

Dips +30 3x8(+5 lb)

Pull Ups 3x8

Standing Rows 115 3x8

WOD 3x8, Roman Chair Sit up 1x20

[OKUMatt]

Squats (w/u 135x8, 188x5, 225x1) 255x3, 290x3, 325x8

RDL 255 3x8

Hack Squats 225 3x8

GHR 3x8

Good day. Squats felt good and deep. Worn out now, lol.

[kittenHOSS]

Might need to up the weight a little Matt since you are banging out big reps on your last sets :)

[OKUMatt]

Yeah, I think I'm going to rework my training maxes. Thanks khoss!

[OKUMatt]

Bench (w/u barx10, 95x5, 115x3, 135x1) 150x5, 170x3, 190x6(Never tried to do a set with this kind of weight, so some sort of PR, lol)

Incline Bench 145 2x8, 1x7

CGBP 150 3x8

Underhand Strict Bent Row 125 3x8

WOD 3x8, Cross Knee Crunch 1x20

Good day. Happy with the bench set.

[OKUMatt]

Deadlift(w/u 95x8, 135x5, 185x3) 225x5, 255x3, 285x15

Deficit Deadlifts 275 3x8

SLDL 225 3x8

SSB GM's 125 3x8

Felt good, but my back was absolutely torched. Happy with it.

[NorwegianGuy92]

Nice lifting, we have about the same stats, will be fun to follow along :)

Subbed!

[OKUMatt]

Thanks man!

[OKUMatt]

Military Press(w/u barx8, 65x5, 85x3) 105x5, 115x3, 125x6

Dips +35 3x8 (+5 PR)

Pull Ups +10 3x8(first time doing them weighted)

Standing Row 105 3x8

WOD 3x8, Roman Chair Situp 1x20

Great day, felt good with the military presses.

[NorwegianGuy92]

Congrats on the PR, nice job :)

[OKUMatt]

Thank you!

[OKUMatt]

Saturday's cheat day:

5 lb burrito with rice, beans and chips(local challenge kind of thing)
piece of deep dish pizza
3 or 4 sodas
2 twix bars
deep fried apple pie
large chocolate bar
half a container of animal crackers

And probably something I forgot.

[OKUMatt]

Squats(w/u 135x5, 185x3, 225x1) 275x5, 315x3, 345x6(last one folded me over, but I corrected and finished it)

RDL 265 3x8(10 lb. PR)

Hack Squats 235 3x8

Hamstring Curl 60 3x8

Very good day, felt really powerful coming off that cheat day.

[OKUMatt]

Bench(w/u barx8, 95x5, 115x3) 135x5, 155x5, 175x12(+5 rep PR)

Incline Bench 145x8,7,8(dropped the eigth rep on myself on the second set, hence only getting seven)

CGBench 155x6,6,4(was gassed)

Barbell bent Row 125 3x8

WOD 3x8, Cross Knee crunches 1x20

After dropping the weight on myself It kind of killed my tempo and the close grips felt heavy. Good day though. Walked away happy after the bench PR! :)

[OKUMatt]

Deadlifts (w/u 135x8, 185x5) 225x5, 260x5, 295x11

Deficit Deadlifts 275 3x8

SLDL 225 3x8

SSB GM 135 3x8(+10 PR)

Was a good session but was disappointed in the last set. Forgot to put collars on so the weight slid to the side and I only got eleven. Took KHoss' advice and really ratcheted the weight up on my squats/deads.

[kittenHOSS]

You took my advice and are still banging out huge reps! LOL. How much did you up the weight by? A percentage of some sort?

Nice cheat day the other day - made mommaHOSS proud!

Matt your consistency is really paying off and I hope you see that AND feel good about it.

[OKUMatt]

Put thirty or so onto the training max. Basically just reevaluated it according to Wendler's principals from my actual max. I'll work up to 330 for my 5/3/1 week instead of 285, lol. The 5's week is going to be high just because of the low percentage Wendler uses in the spread sheet. I'm hoping next week and the week after when I'm considerably closer to my 1rm the numbers will stay lower.

[OKUMatt]

Military Press(w/u barx8, 65x5, 75x5) 90x5, 105x5, 115x11(+2 rep PR)

Dips +35 3x8

Pull Ups +10 3x8

Upright Rows 105 3x8

RC work and some ab work. It was a really good day. Nothing felt too heavy and got a military press PR. Probably up the weight on the rows and dips next week. Weighted pull ups are still killer.

[NorwegianGuy92]

High rep military press is painful, well done man :)

[OKUMatt]

Thanks, barely got the lock out on the last one

[OKUMatt]

Squat (w/u 135x5, 185x3, 225x1) 245x5, 280x5, 315x10(+1 rep PR)

RDL 275 3x8 (+10 PR)

Calf Raise 315 3x12

Leg Curl 70 3x8

Great day, hit a squat PR with a few left in the tank. I've spread my stance on squats and it's really helped. Ex mentioned he wasn't a fan of barbell hack squats so I just replaced them with calf raises. RDL's had me gassed in the legs anyways. :)

[OKUMatt]

Yesterday was cheat day. Today I ate at 8 o'clock to complete an 18 hour fast. Let's just say I had a good cheat day. =]

[OKUMatt]

Bench(w/u bar x12, 95x8, 115x5) 145x3, 165x3, 185x7(+2 PR)

Incline Bench 145x8,8,7

Close Grip Bench 155x8,6,6

Bent Row 125 3x8

Everything went well. Would have went for a few more reps, but I have no spotter, didn't want to risk it. Hit a PR, good day!

[T.K]

Just finished reading through your log. You've got some really strong lifts, nice pr on bench today. Going to be following this to see some good progress!

[OKUMatt]

Thanks man, but I can't lie, I'm jealous of your deadlifts. You're putting up some really impressive numbers.

[OKUMatt]

Deadlifts (w/u 135x8, 185x5, 225x1) 245x3, 280x3, 315x11(some kind of PR, +20 for sure)

Dimmel Deads 185x8, 10, 12

SLDL 185 3x8

SSB Good Morning 135 3x8

Threw in some grip work. I narrowed by deadlift stance a little and it felt a lot stronger. Deadlifts felt a whole lot better in general. Wasn't expecting to get anywhere near 11 on deadlifts, but I started repping and I just kept on going. I don't think I left anything in the tank though. Great day, to be honest, better deadlifting sessions in a while. :)

[exmgtoo]

Deadlifts (w/u 135x8, 185x5, 225x1) 245x3, 280x3, 315x11(some kind of PR, +20 for sure)

Dimmel Deads 185x8, 10, 12

SLDL 185 3x8

SSB Good Morning 135 3x8

Threw in some grip work. I narrowed by deadlift stance a little and it felt a lot stronger. Deadlifts felt a whole lot better in general. Wasn't expecting to get anywhere near 11 on deadlifts, but I started repping and I just kept on going. I don't think I left anything in the tank though. Great day, to be honest, better deadlifting sessions in a while. :)

damn this is a back torching workout right here.

[OKUMatt]

Yeah, the pump lasted for awhile, lol. I really hit the back on deadlift days and leave the leg work for squat days. Thanks for dropping in!

[OKUMatt]

Military press (w/u 45x8 65x5 75x2) 95x3 110x3 125x8(+2 PR)

Dips +40 3x8 (+5 lb PR)

Tricep extension 40x8 50x8,8

Standing rows 95 3x8

Great day! Hit some prs and it all felt light. Threw in the tricep extensions to help my lockout.

[OKUMatt]

I was supposed to squat today, but my old high school team needed somebody to play lock for them. I had a blast but my knees are literally tore up and sore. I'm going to just let the squats take a backseat until I can walk normal, let alone squat heavy. On the bright side, we played a college team and kept it competitive. Looks bright for those guys!

[OKUMatt]

Bench(w/u barx8, 95x5, 115x3, 135x1) 155x5, 175x3, 195x4

Incline Bench 145 3x8

Close Grip Bench 155x8,6,6

Bent Rows 125 3x8

First time I got the 3x8 with 145 on incline. Was hoping for a few more with 195, but I'll take what I can get. Solid session.

[OKUMatt]

Thanks to inclement weather, I may be deloading for the week. Such is life.

[OKUMatt]

Back from my deload. Restarting my 5/3/1 week. Storm coming in Wed., but I'm hoping it's weaker so I can do the whole week. Changing my lifting schedule to MT RF.

Bench(barx8, 95x5, 135x1) 155x5, 175x3, 195x6(+2 PR)

Guillotine 175 3x5

Close Grip BP 155 3x8(PR)

Bent Row 125 3x8

WOD 3x8, Cross knee crunches 1x20

Great day, weights felt light. Set some PR's which is always great. Benching was easy, would have went for a 7th if I had a spot. Deload does a body good.

[OKUMatt]

Deadlifts 135x5, 185x3, 225x1, 275x1, 315x1(added belt and straps) 365x1, 385x0, 375x0

SSB GM 145 3x8(PR)

Deficit Deads(completely raw) 275 3x5

SLDL 185 3x8

So pissed off I couldn't get 385 off the floor. Not a damn inch. I'm lifting too much with my back. I also lifted fasted because of a storm coming in. Absolute garbage. Gonna have to give 100% more than what I'm doing now. Completely unacceptable.

[wrestle445]

OKUMatt,

You go to University of Oklahoma right? That is my main school of choice and I applied a couple weeks ago, waiting for a response. How do you like it there? Anything you could fill me in on about the college life there?

[OKUMatt]

I love it. I'm taking a semester off to get some extra money together and figure out what I want to major in. It's a great school, fun atmosphere. It's also a pretty good sized town, about 120k when school's in session. Big football school, so the student body has a ton of pride. Any idea what you want to study here? It's a great school. Anything you were curious about in particular?

[wrestle445]

I plan to major in Economics. How are the girls? :D

[OKUMatt]

Price business school is good. The girls.....:)

[wrestle445]

Awesome! lol

That smiley is a good thing right? Just making sure... :)

[OKUMatt]

Oh definitely. We get a lot of Texans and prime Oklahoma females. You will not be disappointed.

[OKUMatt]

Military Press(w/u barx8, 65x3, 85x1) 105x5, 115x3, 130x6(PR)

Dips +45 3x8(+5 PR)

Face Pulls 45 3x8

Standing Rows 95 3x8

Face pulls and rows will both go up next week. The face pulls were new and I just wanted to get a feel for the form. Was hoping for more on the military presses, but Ok with repping 130, since I'd never got that for more than a single. Everything felt light, spent a lot of time doing rc work before I worked out since It's right around 0 degrees here. Looking forward to 75 next week. Yay Oklahoma weather!

[wrestle445]

MMilitary Press(w/u barx8, 65x3, 85x1) 105x5, 115x3, 130x6(PR)

Dips +45 3x8(+5 PR)

Face Pulls 45 3x8

Standing Rows 95 3x8

Face pulls and rows will both go up next week. The face pulls were new and I just wanted to get a feel for the form. Was hoping for more on the military presses, but Ok with repping 130, since I'd never got that for more than a single. Everything felt light, spent a lot of time doing rc work before I worked out since It's right around 0 degrees here. Looking forward to 75 next week. Yay Oklahoma weather!

Nice workouts man. Sucks about the weather :D

Are you still doing any grappling?

[OKUMatt]

I've had to take a break just due to the cost of it all. I still roll with guys when I can, but it's not as often as I'd like. Just working on a strength base in my off time. Maybe jump a weight class, or be a much stronger welterweight.

[OKUMatt]

Squats(w/u no hands 135x5, 185x3, 225x3) 280x5, 315x3, 355x5(PR)

Calf Raise 315 3x12

RDL 225 3x8

GHR 3x10

Squats felt great today, weights felt light. Left a few reps on that last set, but my hip clicked so I racked it. Would have hit 7. Dropped weight on RDL's to work on form. Great day overall!

[NorwegianGuy92]

That's some heavy squatting!

[kittenHOSS]

Stout squats Matt!

Are you doing your face pulls with bands or cables?

[OKUMatt]

Thanks guys! Also, I'm using a cable with a rope handle on it. Still don't have bands, money's a little tight.

[OKUMatt]

Done some thinking and I'm probably going to try to pull sumo for a cycle or two. I'm hoping it will help teach me not to pull with my back. Plus my deads have stalled. It might have been a bad day not being able to pull 385, but it needs work. Hopefully switching things up will help. Anybody's opinion is welcome.

Edit:Reconsidering the switch, I think I might be running around the problem, not facing it. Might just spend some extra time in warm ups and really nail the form before I go heavier. We'll see.

[OKUMatt]

Bench(barx8, 95x3, 115x3) 140x5, 160x5, 180x9

Guillotine Press 180x5,4,5(PR)

Close Grip Bench 160x8,6,6(PR)

Bent Row 135 3x8(PR)

Set a bunch of PRs, but everything felt pretty heavy today. Arms gassed early and I was hoping for more than 9 on bench. I almost had ten, but couldn't get it and it pinned me. Killed my momentum for the day and I've got a big splotch on my chest, lol. Take what I can get though.

[OKUMatt]

Deadlifts(135x5, 185x3, 225x1) 235x5, 275x5, 305x15(PR)

Deficit Deadlifts 285 3x5(PR)

SLDL 205 3x8

SSB Goodmornings 165 3x8(PR)

Great day, finally got my form down on deadlifts. I didn't feel these in my back as much as I used to, finally felt it in my legs. Almost puked after the 15 rep set though. Hit a bunch of PRs, wish they could all be like that.

[OKUMatt]

Military Press(barx5, 65x3, 85x1) 95x5, 105x2, 120x10(+2 PR)

Dips +45 3x8

Facepulls 55 3x8(PR)

Standing Rows 105 3x8

Good day, set a PR on military press. I've been experimenting with doing my warmups TUT style with the 5/1/2/1 count. It's really helped warm the muscles up. Good day, I'm happy.

[T.K]

There's been a lot of pr's in here lately. that 305x15 must have been painful

[OKUMatt]

Thanks TK, after rep 9 or so it got tough for me. Laid on the floor for a minute to catch my breath after it was over. I've really just tightened up my diet. I shoot for at least 250g of protein on training days and getting at least 8 hours of sleep helps. By the way, when's your meet?

[OKUMatt]

Squats(135x5, 185x3, 225x1)250x5, 285x5, 235x10(+2 PR)

Calf Raise 315 3x12

RDL 225 3x8

Leg Extensions 100 3x8(PR)

Good day squatting. Warmed up TUT style a2g no hands. My knees are tracking in front of my feet a bit so I'll have to work on that. Happy with the work today, my legs felt sore but everything felt good. Hit a pr on leg extensions, but that's pretty inconsequential to me. Squat PR on the other hand...

[NorwegianGuy92]

Squats PRs are awesome, well done :D

[OKUMatt]

Thanks, I'm rather partial to setting them, too!

[T.K]

Thanks TK, after rep 9 or so it got tough for me. Laid on the floor for a minute to catch my breath after it was over. I've really just tightened up my diet. I shoot for at least 250g of protein on training days and getting at least 8 hours of sleep helps. By the way, when's your meet?

Meet is tomorrow, i'll write up a bit about it when I get back. Nice PR on squats by the way, 285 is nearing 3 plates for reps

[OKUMatt]

Bench(barx8, 95x5, 135x1) 150x3, 170x3, 190x8(PR)

Guillotine Press 180x5,5,4

Close Grip Bench 160x8,7,6

Bent Rows 135 3x8

Benching felt light. Finally felt like I was getting some solid leg drive. The last rep on flat bench would have been red lighted. Got 3/4 of the way up, it started to come down a bit then I really pushed through and locked it out. Arms felt gassed by about halfway through close grips, though. Still happy with the bench PR.

[T.K]

Nice pr, 190x8 is strong work

[OKUMatt]

Thanks man and good job at the meet, you've got a killer deadlift.

[OKUMatt]

Deadlifts(135x5, 185x3, 225x1)250x3, 285x3, 320x11(PR)

Deficit Deadlifts 295 3x5(PR)

SLDL 205 3x8

Leg Curl 70 3x8

Hit some PR's but felt like I was pulling a bit too much with my back. Found my groove and it got better, but not all the way. I've got some work to do, oh well. Hit a PR so the bitching must cease.

[NorwegianGuy92]

320 x 11..that ain't no joke, solid work!

[OKUMatt]

Thanks man!

[Widge UK]

sweet pulling mate, thats some workout to smoke the post chain.

[OKUMatt]

Thanks Widge. Mine is lacking so I'm trying to play catch up, lol.

[T.K]

Your definitely doing something right, loads of PRs keep it up

[OKUMatt]

Military Press(45x8, 65x5, 95x1) 100x3, 115x3, 130x7(PR)

Dips +45 3x8

Facepulls 57.5 3x12

Standing Rows 105 3x8

Good day, set a PR on military presses. Getting more comfortable with the facepulls, really like them. I'll add more than 2.5 pounds next week.

[OKUMatt]

Squats(w/u 135x5, 185x3, 225x1) 275x3, 305x3, 345x3

Calf Raise 335 3x12(PR)

RDL 225 3x8

Leg Extension 105 3x8(PR)

Starting a very physical job soon. I don't quite know how physical, so I hit my prescribed reps and kept form tight. Squats were done paused ATG. Set some PR's on isolation exercises just to feel like I was putting in some quality effort. I kept form tight enough and did my RDL's TUT style so my legs still got good work.

[NorwegianGuy92]

Paused and ATG with 345; now that's awesome!

[T.K]

Paused and ATG with 345; now that's awesome!

This!! That's some real strong squatting. Good luck with the new job

[OKUMatt]

Thanks! I'm loading bags of mulch, pavestone, and other gardening supplies onto trailers for commercial gardening jobs. On the plus side, they're gonna let me play with a forklift, lol.

[OKUMatt]

Bench(45x8, 95x3, 135x3) 160x5, 180x3, 200x5(PR)

Guillotine Press 180 3x5(PR)

Close Grip Bench 160x8,8,6

Bent Row 135 3x8

Good day. Was happy with the bench PR. Main lifts are moving. Triceps were fried by the drive home.

[kittenHOSS]

Congrats on the PRs Matt....and that is some stout stout squatting.

Good work on scoring a new job, especially a physical one. I have a desk job and I HATE it. Bodies were meant to move around and work, not to sit chained to a desk.

[OKUMatt]

I like it too, but It's definitely going to effect my lifting. I'm looking at push/pull/legs splits. 4 days with this job is not going to fly. I'm still not sure how I'm going to get them all done this week. Deads on wed. Military on thurs. Squats on Saturday maybe.

[Texas Savage]

Congrats on the bench pr!

[OKUMatt]

Thanks man!

[OKUMatt]

Deads(135x3, 185x3, 225x3) 275x5, 305x3, 345x5(PR)

Deficit Deadlifts 315 3x5(PR)

SLDL 185 3x8

Was really worn out after work. Figured I would only pull a single at 345. Pulled 5 mixed grip with several left in the tank. I could have really tried to grind out several more, but I just wanna take it easy while I work through this new job. Loved smashing PR's, it really felt good today. =]

[OKUMatt]

Military Press(45x5, 65x3, 95x1) 105x5, 120x3, 135x5(PR)

Lat Pulldown 100 3x12

Face Pulls 65 3x12

Standing Rows 95 3x8

Hit a PR. Military presses felt a bit lighter than usual. Also hit a kicking PR today with 23.

[NorwegianGuy92]

PRs everywhere, damn! Good job on handling all them trolls during the show :D

[OKUMatt]

Thanks, good luck at your meet tomorrow!

[T.K]

looks like a good day, PR's in the gym and a big troll kicking PR. them trolls seem to get less creative every week

[OKUMatt]

Thanks. I expect more of them. I expect the Robin Williams comments. but calling John fat and talking about his member is just weird.

[OKUMatt]

Gonna deload for a week then come back with possibly a push/pull/legs split. I'm toying with things. Will keep everyone updated.

[OKUMatt]

Back from my short hiatus. I'm now using Exmgtoo's routine with a few slight adaptations for the equipment I have.

Squats(185x5, 225x3, 275x1) 315 2x5

Calf Raise 315 2x5

Bulgarian Split Squat 45x5(each leg) 65x5(PR)

Everything felt good. I did my warm ups paused, atg with no hands and it felt good. 315 felt heavier than I'm used to, though. Legs were really feeling this. I'm happy with it.

[NorwegianGuy92]

Nice squats, Matt. :)
What adaptations to the routine have you made?

What the hell, atg with no hands?? No hands..? Seriously?

[OKUMatt]

I'm doing the bulgarian split squats in place of the leg press. Also going to replace the decline bench. The no hands isn't as hard with an SSB. It just helps me hit the core a bit in warm ups. Just need to be able to do my work sets like that, lol. One day.

[T.K]

Strong squats man. I was on that routine beofre I started working with John and made some good progress.

[NorwegianGuy92]

I'm doing the bulgarian split squats in place of the leg press. Also going to replace the decline bench. The no hands isn't as hard with an SSB. It just helps me hit the core a bit in warm ups. Just need to be able to do my work sets like that, lol. One day.

Oh, SSB. You didn't mention that, so I thought you were doing it all Russian style: http://www.youtube.com/watch?v=pg8D90wUvAo&feature=related

[OKUMatt]

Sorry, lol. Anything I do that involves a bar on my back is done with an SSB. My shoulders don't line up straight so conventional squatting is out of the picture. I think it's been a blessing in disguise for my core/ posterior chain.

Thanks T.K. I'm hoping I can make some good gains on it!

[OKUMatt]

Bench(w/u 45x8, 95x5, 135x3, 155x1) 186 2x6

Hammer Grip DB Bench 40's 1x20

Dips +25 2x10

Lateral Side Raises 15's 1x10

Despite the low volume this absolutely crushed my triceps. I did this after work and I was spent. Felt great!

[OKUMatt]

Deadlifts (w/u 135x3, 225x3, 275x1) 315 2x5

Bent Rows 135x4, 155x4

GHR 1x10

Rev. Grip Narrow Pulldown 80x6, 110x6

Hammer Grip Curls 40'x 2x8

Rows and Pulldowns were easy. My upper back has gotten a lot stronger I suppose. Had more in me on deads, but legs still had doms from squatting Tues.

[OKUMatt]

Squats(w/u 135x5, 225x3) 275 2x5

Calf Raise 315 2x10

Bulgarian Split Squat 75 2x5(each leg)(PR)

Good day. Squats were done paused and ATG.

[T.K]

Paused squats are looking strong, especially since your using a safety squat bar. From what i've read they are harder than regular squats. You going to be crushing trolls again this thursday?

[OKUMatt]

Thanks. I had some family issues so I had to work my schedule around. Was surprised and crushed some for the AM show. Willl miss the PM show.

[heavyset]

Squats stand out, nice sessions!

[OKUMatt]

Thanks Heavyset

Bench(barx8, 95x5, 135x3, 155x1) 190 2x6(PR)

Hammer Grip DB Bench 40'sx20

Dips +25x10, BWx10

Side Raises 20'sx10

Hit a little bench PR. Those DB benches smoked my triceps. Did one set of dips weighted and realized how garbage my form was. Even bodyweight had me sweating to keep form. Good day.

[OKUMatt]

Sumo Deads(135x5, 225x3, 275x3) 315 2x5

Bent Rows 185 2x4(PR)

Lat Pulldowns 125 2x6

Curls 65 2x10

First time pulling sumo. Unsure about it. Felt a little weaker than conventional. The rowing PR was nice, though.

[OKUMatt]

Bench(barx8, 95x5, 135x3, 185x1) 195x5, 3

Hammer Grip DB Bench 40'sx20

Dips x10, 10

Standing Rows 115x10

Good day, except I got pinned on bench. Everything else went smooth. Use a spotter, kids.

[NorwegianGuy92]

Indeed. That's some nice pressing, good stuff.

[OKUMatt]

Thanks!

[T.K]

Strong pressing! Gotta have a spotter, I remember before I got a rack I got pinned on my own and had put the collars on the bar so I couldn't tilt the bar to make the weights fall off. Had to do a wierd situp to get it off, it was only 80lbs lol

[OKUMatt]

Yeah, I try to avoid lifting solo if possible. Luckily the bench I use has safety pins, so I only had to get one end high enough up to catch and I can roll out from under it.

[exmgtoo]

matt kicked me off the show today.... =0l

[OKUMatt]

The other Matt? I didn't think an Op could kick a mod? You can deadlift 545...

[OKUMatt]

Sorry I haven't been online much. I dropped the transmission in my suv so I've been working heinous amounts of overtime. Haven't even had time to hit the gym. I also have family coming in this weekend so had to redo my landscaping. My log will be full of lifting very soon.

[TN94z]

Strong pressing! Gotta have a spotter, I remember before I got a rack I got pinned on my own and had put the collars on the bar so I couldn't tilt the bar to make the weights fall off. Had to do a wierd situp to get it off, it was only 80lbs lol

I did the same thing a long time ago. I had to roll it down to my quads and then slide out from under it and sit it on the bench. It was at my home gym. It made me so mad!!

[OKUMatt]

Deads(165x3, 225x3, 275x3) 325 2x5(PR)

Bent Rows 155 2x4

Rev Grip Pulldowns 135 2x6

Curls 30's 2x8

Life's been kicking my ass. Dropped the transmission out of my vehicle. Two grandparents getting very sick with pneumonia. A couple different confirmations to attend. Just not enough hours in the day and too much stress. Not proud but a hiatus was taken. Everything is in better order now. Not completely happy with my pulls but it's a PR. Nothing felt too heavy but the deads, gotta work on putting the emphasis on my legs.

[OKUMatt]

Bench(135x10,8 155x8) 185x4

Hg Db bench 40s x 20

Dips x10,7

Side raises 15sx15

Bench has regressed a bit. Time to get back at it!!!

[OKUMatt]

Squats(135x8 225x3) 275x5, 285x5(paused) all squats done ATG

Calf Raises 285 2x10

Bulgarian Split Squat(no SSB) 65x5, 75x5(each leg)

Good day, legs are housed, but I have tomorrow off, definitely gonna hit the dinner table hard to help recover. Keeping bf in the 14-16% range, just making sure I eat a lot, lol.

[NorwegianGuy92]

Getting back after a lay off and immediately setting a deadlift PR shouldn't make you complain about your gains in the gym! As for that other stuff, hope everything works out. It sucks, but I'm sure you do your best to keep going, and get in a workout from time to time. Sometimes you have to prioritize though :)

[OKUMatt]

^^^ Smart man. I appreciate the kind words.

[OKUMatt]

Bench(barx8, 95x5, 135x3, 155x1) 185x6,5

Hammer Grip DB Bench 40'sx20

Tricep Pushdown 70 2x10

Side Lateral Raise 20'sx10

[tat2d_preacher]

Nice log okie! Lol
do you know if the Sooner Bar-BQ is still in Norman?

[OKUMatt]

Nice log okie! Lol
do you know if the Sooner Bar-BQ is still in Norman?

There's a lot of Barbeque places in Norman. Van's, Billy Sim's opened up a place, Sooner Legends(the old Ramada at Lindsey and 24th.). It looks like they have one up on Western in the city. It's between I-240 and I-40.

Did you live around here or just ran through a couple times?

[OKUMatt]

Deadlifts(w/u 135x5, 225x3, 315x1) 335 2x5(PR)

Bent BB Rows 155 2x4

Lat Pulldowns 145 2x6(PR)

DB Curls 40s 2x8(PR :rolleyes: )

Good day. Thought the tornadoes coming through would cancel it today. They were gone by 6:30. Felt stronger than usual.

[tat2d_preacher]

There's a lot of Barbeque places in Norman. Van's, Billy Sim's opened up a place, Sooner Legends(the old Ramada at Lindsey and 24th.). It looks like they have one up on Western in the city. It's between I-240 and I-40.

Did you live around here or just ran through a couple times?

I lived there back around '82-84. My uncle owned the Sooner Bar-BQ and it was the first job I ever had. I know it was sold a long time ago; was wondering if it was still standing. lol
I couldn't tell you much about where I was, I was 12 when we moved there. I do remember fishing at Lake Thunderbird a lot; Arizona don't have much fishing here. =(

[OKUMatt]

I lived there back around '82-84. My uncle owned the Sooner Bar-BQ and it was the first job I ever had. I know it was sold a long time ago; was wondering if it was still standing. lol
I couldn't tell you much about where I was, I was 12 when we moved there. I do remember fishing at Lake Thunderbird a lot; Arizona don't have much fishing here. =(

I was born in Arizona, but left when I was two. Thunderbird got hit by a tornado last year that threw the marina around, but it's recovered. I think I know the building, down on Berry? It's been sold and renamed if I remember correctly.

[tat2d_preacher]

I was born in Arizona, but left when I was two. Thunderbird got hit by a tornado last year that threw the marina around, but it's recovered. I think I know the building, down on Berry? It's been sold and renamed if I remember correctly.

We used to call it , "Lake Dirtybird" cause of how muddy it always was. lol
Arizona? Where at?

[OKUMatt]

We used to call it , "Lake Dirtybird" cause of how muddy it always was. lol
Arizona? Where at?

We still call it that. I was born in Glendale. On Luke AFB.

[OKUMatt]

Bench(barx8, 95x5, 135x3, 155x1)190x5,4
Hammer DB Bench 40'sx10
Dips bwx10,9
Side Raise 15'sx10

Felt good.

[OKUMatt]

Squats ATG (135x5, 225x3) Paused 295 2x5(PR)
Calf Raises 295 2x10
Bulgarian Split Squats 75 2x5(each leg)

Good day, probably had more in me on squats. Felt great hitting a PR with room to move.

[T.K]

Nice PR! Good to see your still making progress

[OKUMatt]

Thanks. It's just about consistency

[heavyset]

Solid work, those are some stout paused squats Matt!

[TomPudd AKA Wil]

Squats ATG (135x5, 225x3) Paused 295 2x5(PR)


Good God I can only imagine how bad my ass would hurt if I could do that! Great squatting, Matt!

*no homo*

[OKUMatt]

Solid work, those are some stout paused squats Matt!

Good God I can only imagine how bad my ass would hurt if I could do that! Great squatting, Matt!

*no homo*

Thanks guys, my legs are feeling it for sure.

[OKUMatt]

Deads(135x5, 225x3, 315x1)340x3, 2(add belt) (PR, but not happy at all with it)
Bent Rows 155 2x4
Lat Pulldowns 145 2x6
EZ Bar Curls 75 2x8

So pissed off I couldn't hit 5 for at least one. I added a belt and hit two easy. I tried for a third but it stalled out right above my knee caps. I've made the realization that I'm pulling way too much with my lower back. I wanted to hit 405 this year. I'll have to leave my ego aside, drop the weight, and fix my form. Work on leaning back more and keeping the pull in my legs. Still going to do it beltless. It was only a PR because it's the highest amount of weight I've ever been able to rep.

[OKUMatt]

bench(barx8, 95x5, 135x3, 155x1)190x4, 185x3
HG DB Bench 40'sx20
Tricep Pushdown 75 2x10(PR)
Side Lat Raise 15'sx10

Crap lift. Was super sore in my arms/back from yesterday. Will space training days out better in the future.

[OKUMatt]

Squats(135x5, 225x3) 305 2x5 paused atg(PR)
Calf Raise 305 2x10
BSS 95 2x5(each leg)(PR)

Great workout. Felt diesel, but those squats killed my legs. For some reason this was the workout song of the day...

http://www.youtube.com/watch?v=8gyLR4NfMiI

[T.K]

305 paused IS diesel. strong stuff!

[OKUMatt]

Thanks T.K.

[OKUMatt]

Deads(135x5, 225x5) 315 2x5
BB Bent Rows 135 2x4
Pronated Lat Pulldown 135 2x6
EZ Curl 75 2x8

Halfway through the rows I puked. Think I've got a bug. =/

[OKUMatt]

Bench(Barx8, 115x5, 135x3,155x1) 185 2x6
HG DB Bench 40'sx20
Dips BW 2x10
Side Raises 20'sx10

It was a good day. Took a little more time in between sets and came in 100% for once. When you hit all your goals you can't complain.

[OKUMatt]

Squats(135x5, 225x5) 275x3, 315 2x5(PR) atg paused
Calf Raises 315 2x10
RDL +10 sec static hold 225x5, 8

When I was squatting I realized my quads aren't the weak link, it's my hamstrings. So I dropped the Bulgarian Split Squats and replaced them with RDL's. The static holds at the end were just for shits and giggles. The squats took a ton out of me. Though I was going to miss a couple reps. Time to enjoy my jelly legs.

[Shawno]

When I was squatting I realized my quads aren't the weak link, it's my hamstrings.

What made you realize that?

[OKUMatt]

What made you realize that?

Trouble at lockout. Same place I stall at deads.

[T.K]

If you worried about your hamstrings there's a few ideas here http://www.elitefts.com/documents/extreme_hamstrings.htm
it's written for sprinters but they're still trying to strengthen their hamstrings so I think it's relavant. After I reading it I've started doing my ghetto GH raises with a heavy eccentric, and when I tried some regular ghetto GH raises this week I could do twice as many.

[T.K]

Trouble at lockout. Same place I stall at deads.
Nice observation, hamstrings help with hip extension. I didn't know that until I re-read that article I just posted just now

[OKUMatt]

Nice observation, hamstrings help with hip extension. I didn't know that until I re-read that article I just posted just now

Thanks, I'll definitely try that GHR thing. I'm still on the fence with trap bar deads.

[T.K]

Thanks, I'll definitely try that GHR thing. I'm still on the fence with trap bar deads.

I only started doing the GH raise thing because I already do normal ones and it's worked good but i've no idea about the other excercises. If your doing normal deadlifts I don't think there would be any advantage adding or replacing with trap bar deads for hamstring strength, I think he's aiming it at sprinters who might not have done them before.

[OKUMatt]

I only started doing the GH raise thing because I already do normal ones and it's worked good but i've no idea about the other excercises. If your doing normal deadlifts I don't think there would be any advantage adding or replacing with trap bar deads for hamstring strength, I think he's aiming it at sprinters who might not have done them before.

Makes sense. I'll try the GHRs on my next deadlift day.

[OKUMatt]

Deads(135x5, 225x5, 315x1) 325x5, 330x5
Rows 185x4, 195x6(PR)
GHR 1x10
Lat Pulldown 145 2x6
Straight bar curl 95 2x8(PR)

This is the kind of day that I needed. Found a mental cue that works to help my form on deadlifts. Hopefully I can add some serious progress on these. Set a few PRs, too. GHR's smoked my hamstrings, thanks T.K.

[heavyset]

Nice work Matt!

[OKUMatt]

Thanks heavy!

[T.K]

Strong stuff, them GH raises sure do smoke your hammies, enjoy the pain tomorrow :D

[NorwegianGuy92]

They sure do! Were you able to do the full range of motion on your first time doing them? If so, that's very impressive, I could only do the negatives.

[OKUMatt]

It's a blast. I had to do them ghetto style so I did the whole pushup kind of thing. It'll be awhile before I can do them unassisted. They hurt as it is, lol.

[NorwegianGuy92]

Same here, truly a challenging exercise.

[OKUMatt]

Bench(barx8, 95x5, 135x3, 155x1) 190x6, 195x5
HG DB Bench 40'sx20
Dips 2x10
Seated DB Press 50'sx5, 40'sx8
Standing Row 115x10

Had a good day. Didn't train alone so I had a little better drive to push weight. I also bench better with a spotter, a little more confidence in not getting pinned I guess. I felt like my shoulders aren't getting enough work so I threw in the presses.

[OKUMatt]

Squats(135x5, 225x5) 320x5, 325x5
Calf Raises 325 2x10
RDL 245x5, 255x5

Good day. My legs burn, but a good kind of burn.

[TomPudd AKA Wil]

Had a good day. Didn't train alone so I had a little better drive to push weight. I also bench better with a spotter, a little more confidence in not getting pinned I guess

I'm the exact opposite, I train best alone cause I know I have to get the weight up or I'm between a rack and a hard place (get it?) :D

Good numbers though, leg burn is the best and worst feeling

[OKUMatt]

Deadlifts(135x5,225x3,315x1) 335x5, 340x5
BB Rows 195x4, 200x4(PR)
GHR 1x10
Lat Pulldowns 150 2x6(PR)
Curls 40's 2x8

Good day. Was exhausted and a sweaty mess. Could have hit more weight on deads though. Just need to focus on form.

[NorwegianGuy92]

Strong pulling.

[OKUMatt]

Thanks.

[OKUMatt]

Bench(45x8, 95x5, 135x3, 155x1) 190x6, 195x5
HG DB Bench 50'sx17(PR)
Military Press 115 2x5
Side Lateral Raise 20sx10

Had a good day. It's nice to see consistent progress on my bench. I wanted to military press again so I switched it out for the day with my dips. It confirmed my suspicion and I will be going back to dips next week. I definitely have an issue at lockout. I'm happy though, something to focus on during upper days and I still hit a PR.

[OKUMatt]

Squats(135x5, 225x5)325x5, 330x5
Calf Raises 330 2x10
RDL 255x5, 265x5(Beltless pr)

Good day. I'm around where I was beltless and good form on RDLs. When I was repping 275 my form was worse and I relied on that belt to not fold right over. My back's slowly getting stronger from the beltless work. Nice to see it pay off.

[OKUMatt]

Deadlifts(135x5, 225x5, 315x1)345x5, 4(PR) 315x1
http://www.youtube.com/watch?v=ZHAQS5PR6NM
Dimmel Deadlifts 225x6
Strict BB Row 135 2x4
Lat Pulldowns 90 2x15

My forms a little better, but still a lot of work to do with it. My lower back was on fire, though. So I did the partial set of Dimmels and could tell my body didn't want to mess with it. Hit the upper back and called it quits.

[OKUMatt]

Bench(55x8, 95x5, 135x3) 195x6, 200x5
HG DB Bench 50'sx15
Dips Bwx10 +10x6
DB Raise 20'sx10

Good day. About to break some benching PR's. Also, starting Friday I will not be squatting. I want to enter a push pull and have a horrible deadlift with lots of form issues. Instead, I'll be pulling twice a week, in hopes of getting it shored up.

[T.K]

Good luck with the meet. Why not still keep doing squats but use them as assistance for deads?

[OKUMatt]

The volume I do now is killer as it is, lol. I'm soon to move departments, though. So as the work becomes easier I'll be able to handle more.

[T.K]

I forgot about your job lol, squats after deadlifts doesn't seem as good an idea anymore.

[OKUMatt]

Deadlifts(135x5, 225x5) 315 3x5
Dimmel Deads 225 2x8
Leg Extension 50x20, 35

Deadlifts were done slow and controlled just working on form. It took longer and was a little tougher than 315 used to be, but it is what it is. Hopefully this will give me a lot more room for growth. High rep leg extensions were just for something else to do as I slowed the session down.

[OKUMatt]

Deadlifts(135x5, 225x5)320x5, 325x5
Dimmels 245x8
Bent Rows 140 2x4
Face Pulls 45 2x10
Lat Pulldowns 90 2x20
EZ Curl #lbs 2x8

Form is getting better. Straight legging them a little too much, but getting closer. Still some wasted movement, but less. Worked on pulling the slack out of the bar on the last set.

[OKUMatt]

Bench(45x8, 95x5, 135x3, 185x1)225x1(PR) 235x0, 205x3
HG DB Bench 50'sx20(PR)
Dips BW 2x8
Lat Raises 20'sx12

Hit a PR. On the way to getting a respectable bench. My sticking point is about 3 inches off my chest. Everything felt really good. My triceps were just taxed by the time I got to dips. Might do high rep tricep pressdowns on my lower days or something to help with stamina.

[bLacKjAck.]

Grats on the PR! 2 wheels on each side is a big milestone...it's all downhill from here!

[OKUMatt]

Thanks Blackjack.
I actually videod it. http://www.youtube.com/watch?v=liPLWYrwyy8

[OKUMatt]

Deadlifts(135x5, 225x5) 330 2x5
RDL 275 2x8(Beltless PR)
Leg Extensions 50 2x40
Plate Pinches 10's 2x60 sec each hand

Good day. Back is fried. RDL's felt good. Trying to find more weights to use on the extensions. Plates went missing :/

[T.K]

Strong RDLs they can be brutal! That's a long time to be pinching plates too nice work

[OKUMatt]

Thanks, my lower back is absolutely toast.