Matsm21, Lay it on Me

Training Bodybuilding
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[quote]matsm21 wrote:
trav123456 wrote:
I would be interested in what the average day is for Matsm21 food wise. A

my diet kind of sucks actually. I don’t know exactly how many calories I take in right now or my exact macronutrient breakdown. I’ve kept track before, but right now I find it unneccessary. I’m pretty in tune with my body so I adjust based on whether or not i’m putting on any fat.
I eat about 4 meals a day.
for example, yesterday:
breakfast - 4 eggs, 4 sausages, 3 glasses of milk.

I trained at 11. PWO - 75 grams of whey and 2 cans of coke(I’m trying to save money)

lunch 2 cheeseburgers burgers on one bun(homemeade of course), a bowl of greenbeans and a bowl of beans(maybe a 1/3 lb. each, justa guess) 2 more glasses of milk

At work I grabbed one of those new drinkable yogurts and drank that as a snack, its a quart. It’s an easy 600 calories and not too much sugar.

for dinner we got chilis and I felt like splurging, so I got the baby back ribs with mashed potatos and beans. this is not the norm though, I usually try and bring either steaks, or chicken cutlets, probably around a pound each, with a veggie and either mashed potatos or rice.

the milk throughout the day equals 1/2 to 2/3’s gallon.

Handfuls of almonds between meals occur hear and there

Id’ like to have a shake of casein protein before bed, but in the name of saving money I just have another glass or 2 of milk and maybe some natural peanut butter.

with this type of diet I am slowly gaining, weight wise, but strength levels are shooting up, which is what I’m after anyway.
[/quote]

got a west side barbell template we can see?

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matsm21 what does your training routine look like? you mentioned its a westside barbell variant? could you break it down more? im really interested.

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this is what I worked off of initially after making the switch from a bodypart split : http://www.elitefts.com/documents/getting_ready.htm

It was perfect a the time because I still was actively gaining mass, looking to bring up weakpoints and whatnot, but wanted to get into powerlifting. I put on 25 lbs in about a year and a half training like this and eating like a pig. My current training is a little more involved and has strength as the sole goal. I don’t know if it really applies to the bodybuilding forum.

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[quote]matsm21 wrote:
this is what I worked off of initially after making the switch from a bodypart split : http://www.elitefts.com/documents/getting_ready.htm

It was perfect a the time because I still was actively gaining mass, looking to bring up weakpoints and whatnot, but wanted to get into powerlifting. I put on 25 lbs in about a year and a half training like this and eating like a pig. My current training is a little more involved and has strength as the sole goal. I don’t know if it really applies to the bodybuilding forum.[/quote]

I think you should post it anyway, since, you know, you’re still gaining weight steadily. Which IS part of the bodybuilding forum.

Fuck the haters.

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Yes most definitely your program clearly works, anyone who doesn’t want to know it would be crazy.

And congrats on your progress so far, you must look like a freaking tank lol

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Hey Matsm21,

Sorry if this has already been brought up somewhere else, but: I see you are at a 600-lb DL (damn good for 6’7"; I’m struggling with 500 at 6’0"!!!). What do your other lifts look like, just out of curiosity? If you don’t mind, that is.

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[quote]patricio2626 wrote:
Hey Matsm21,

Sorry if this has already been brought up somewhere else, but: I see you are at a 600-lb DL (damn good for 6’7"; I’m struggling with 500 at 6’0"!!!). What do your other lifts look like, just out of curiosity? If you don’t mind, that is.[/quote]

Honestly I’m not 100% sure what my other lifts are exactly. I had been stuck at a 350 bench for a longtime, but I’ve finally figured out how to really get good leg drive, and I’m in the middle of a 16 week strength cycle that is going great. I’v squatted 425, but that is a 6 month old number. I’m starting a raw squat cycle today actually and should be able to push that number up pretty good.

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this is what my program looks like now, It’s loosely based off of the 5/3/1 program

Mon. - DE bench
speed bench day, I rotate chains, bands, and straight weight every 3 weeks. just looking to move the bar fast. I hit back on the day also.

DB rows, 3-4 sets of 8-10
pulldowns, 3-4 sets, ramping up in weight
facepulls 3-4X10

Wed.
Deadlifts, from a deficit, with chains, with bands, pinpulls, etc. same 5/3/1 protocol.
Good mornings. cambered bar, straight bar, suspended, etc.
shrugs - working up to a weight I can just crack off of the rack and holding
back extensions
bicpeps

Friday - ME bench

flat BB bench press, working up to a 5, 3, or 1 rep max
bench variation. I rotate every 3 weeks between reverse blue bands, reverse green bands, chains(currently), bands from the floor, bands and chains. With the 1 week deload after each, thats the strength cycle I mentioned in the previous post, 20 weeks.

on this day I do all my tricep work
Kaz press on a smith machine 3-4 sets of 10-15
tate presses with bands 3-4 sets 10-15
upper back. I don’t know what the hell they are called, but a grab each cable from the cable stack and do a reverse fly with a static hold for each rep, 4 or 5 sets of 10

Sunday - squatting. i’ve been working off of this : www.elitefts.com/documents/raw_squatting.htm except that after squatting i’ll hit the GHR, and maybe get some quad work in. my hips are shot, so I keep the volume down.

still learning but I feel now I know how to make my own program for the most part. this one currently is to bring up my upper back strength. you might notice lack of shoulders, thats because I’m working around an injury right now. DB military presses go back in on mondays, and lateral raises in fridays in about a month.

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[quote]matsm21 wrote:
patricio2626 wrote:
Hey Matsm21,

Sorry if this has already been brought up somewhere else, but: I see you are at a 600-lb DL (damn good for 6’7"; I’m struggling with 500 at 6’0"!!!). What do your other lifts look like, just out of curiosity? If you don’t mind, that is.

Honestly I’m not 100% sure what my other lifts are exactly. I had been stuck at a 350 bench for a longtime, but I’ve finally figured out how to really get good leg drive, and I’m in the middle of a 16 week strength cycle that is going great. I’v squatted 425, but that is a 6 month old number. I’m starting a raw squat cycle today actually and should be able to push that number up pretty good.

[/quote]

Some people may not be impressed at first, but I think it should be repeated that you are 6’7". For your natural leverage, these lifts are is very impressive.

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thanks. I’m really hammering the technique, and I believe that is where I have been lacking. for example, my deadlift max went from 500 to 600 in a matter of 2 months. I sincerely doubt I got much stronger in that time frame, but I had a new training partner(had been training alone) so the extra set of eyes really helped my get my form down. I fully expect the same to happen to the other lifts when I retest them. I can feel in the weights i’m handling already. For someone my height or close to it, technique is paramount because there is so much that can go wrong.

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[quote]matsm21 wrote:
thanks. I’m really hammering the technique, and I believe that is where I have been lacking. for example, my deadlift max went from 500 to 600 in a matter of 2 months. I sincerely doubt I got much stronger in that time frame, but I had a new training partner(had been training alone) so the extra set of eyes really helped my get my form down. I fully expect the same to happen to the other lifts when I retest them. I can feel in the weights i’m handling already. For someone my height or close to it, technique is paramount because there is so much that can go wrong.[/quote]

Yeah, your DL is sick at your height man.

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mattsm, I suggest doing light rotator cuff workfor your shoulder to help heal it back to where it should be, and also so it strengthens it a bit so you can transition back in easier when you throw shoulder press back in.

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[quote]Jacked Diesel wrote:
mattsm, I suggest doing light rotator cuff workfor your shoulder to help heal it back to where it should be, and also so it strengthens it a bit so you can transition back in easier when you throw shoulder press back in.[/quote]

yea, I’ve been. I’ve got a little rotation going that has been helping a lot