mateo's log to buddy's may 3-4 meet.

[mateo112]

alright, time for the mateo to get another log going. this log will be detailed and alot more committed to than my last one.

as stated in the title, my training partner and the leader of our arrogant bastards team is training for master nationals. we started this past sunday and are 14-15 weeks out right now. i'm not competing even though at the same meet is the junior nationals. just so happens that it falls right around when i have my finals and that would be pushing it. so, i'll be training along side him just as if i was competing in the meet.

we'll do it like we always do, 3 week waves and then 1 deload week.

we switched up what we do on certain days but the days of the week in the gym are still the same. heres what it looks like.

sun-ME bench
mon-DE lower body
wed-DE bench
fri-ME lower body (weeks 1,3 will be squat, week 2 will be deadlift in the 3 week wave)

current stats:
6'3"
266lbs

i am going to be trying to cut down to 245-250 and keep as much strength as possible, then try to put the quality weight back on real slowly.

will be working towards hitting my goals in the 3 big lifts (squat, bench and deadlift) that i have listed below.
squat-needs to be 650
deadlift-needs to be 650
bench-needs to be at least 425 (new goal)

wish me and ultimatly my training partner good luck with this workout cycle. we will get crazy and SMASH FUCKING WEIGHTS as always.

BTW i will be taking my video camera to the gym and start collecting clip of us working out.(mostly to keep to later put into movies and such but also so we can watch ourselves and correct bad form) i'll post them on youtube when i get them going.

[mateo112]

WAVE #1
week 1

ME bench day: (2/10/08)

warm up (i'll go into detail another time)

on all workouts, we do alot of back work as part of the warm up. this is what it looks like.

wide grip cable pulldowns:
150x15
200x15
200x15

wide grip opposite bar pulldowns: (these are down with a pulldown bar where the bends bend toward the ceiling rather then the floor. warms up your rotator cuffs real good)
170x15
170x15

standing v-grip rows:
100x15
110x15
we do this before every workout. i'll just say my back has blown up since we've been doing these.

BB floor presses (all sets done with listed weight plus 80lbs of chains)
45x10
95x8
135x8
165x5
185x3
225x3
265x1 (chest to 3 inches off it is my stickinh point. after that it flys up)

metal militia board presses: (5 board) these are were you throw the weight down to the board and also throw it way down towards your feet.
135x8
185x8
225x5
275x3
315x3
345x3 (all sets flew up. felt strong)

low incline db presses: (went real deep in the negative portion of the rep to really hit my chest which is my weak point)
70x10
75x10
75x9

rolling db tricep ext: (done holding db's perpendicular to your arms in your hands and then letting them down with your elbows in like a skullcrusher but then let the weight go beyond(lower) then you body and back up
30x10
35x10
40x10(wow, tris were lit)

pull-ups:
10
8
6
4
4

[mateo112]

DE lower body: (2/11/08)

warm up and back warm up was skipped as i showed up the the gym 30 min late. thank god i'm young....LOL

speed squats: using the buffalo bar (done with 50% of previous max) also 160lbs of chains added to the 50% on all sets
305x2
305x2
305x2
305x2
305x2

buffalo bar good mornings: (wide stance to help the squat out)160lbs of chains on all sets
135x5
185x5
225x5

glute-ham raises
bw x12
bw x12
bw x12

reverse hyper: (strength building instead of rehab, more control instead of just swinging the weight)
3 plates & a quarter per side x10
3 plates & a quarter per side x10
3 plates & a quarter per side x10


cable crunches:m (alternated feet in middle of set-10reps left foot forward and vice versa)
100x20
100x20
110x20
120x20

[PL79]

Looking good

[mateo112]

DE upper body: 2/13/08

warm up-get into it later

back warm up:
wide grip cable pulldowns:
150x15
210x15
210x15

wide grip opposite bar pulldowns: (these are down with a pulldown bar where the bends bend toward the ceiling rather then the floor. warms up your rotator cuffs real good)
170x15
170x15

standing v-grip rows:
110x15
110x15
we do this before every workout. i'll just say my back has blown up since we've been doing these.

metal militia speed bench:
did 6 sets of triples for narrow, middle and wide grip(not comp grip)
narrow grip:
195x3 for 6 sets
middle grip;
195x3 for 6 sets
wide grip:
195x3 for 6 sets

2" e-z bar skullcrushers: to the 4 board
95x10
115x10
135x6
135x8
made sure to break the wrists so they are behind the elbows on the way down.

side L-raises: (with a DB)
right arm;
25x20
30x20
left arm;
25x20
30x20

rear delt wide cable rows: (pulled to the forehead and kept elbows out)
150x15
150x12
150x12

[mateo112]

i was told that metal militia doesn't believe in speed work.

the bench workout i did a post above was taken from metal militia training but the metal militia bench program is a raw program. the work above would be the only bench work for the whole week.

thank god for this because that was like a marthon bench workout. i did it no problem and every single set was just as fast as the first, but the wrists, elbows, and shoulders is where i am feeling it.

i'm glad i won't be doing that anymore. i need to work onmy weaknesses which is the lower end of the bench. lockout has come along way but i need to bring up my transition from my chest to my lockout

[mateo112]

ME lower body: (2/15/08)

warm up..........

back warm up:
wide grip cable pulldowns:
150x15
210x15
210x15

standing v-grip rows:
120x15
120x15

safety squat bar: (used our power rack with a mono lift insert) 100lbs of chain on all sets
65x10
65x10
115x8
115x8
155x5
205x5
245x5
295x5
335x3
385x1

glute-ham raises:
BW x10
green mini around neck x8
green mini around neck x12

reverse hyper:
3 plates and a quarter per side x10
3 plates and a quarter per side x10
3 plates and a quarter per side x10

cable bend overs: (for the abs)
120x30

[mateo112]

ME upper body: (2-17-08)

warm up...........

back warm up:
back warm up:
wide grip cable pulldowns:
150x15
210x15
210x12
reverse bar(bends bend up) pulldowns:
170x12
170x12
standing v-grip rows:
120x15
120x15

BB floor presses: (70lbs of chains on all sets)
95x5
135x5
185x5
205x5
225x3
245x2
255x1
255x1
265x1

MM board presses: (5 board)
225x5
255x5
275x5
315x3
345x3
365x1

incline db presses: (deep stretch)
70x10
75x9
80x8

rock n roll tricep extension: (with db's)
35x10
40x8
45x8

pull ups: (choked a purple around the pull up bar and stretched it down around my knees to give me a spot and allow me to go the full 10 reps)
10
10
10
8
8

[mateo112]

ME upper body: (2-17-08)

warm up...........

back warm up:
back warm up:
wide grip cable pulldowns:
150x15
210x15
210x12
reverse bar(bends bend up) pulldowns:
170x12
170x12
standing v-grip rows:
120x15
120x15

BB floor presses: (70lbs of chains on all sets)
95x5
135x5
185x5
205x5
225x3
245x2
255x1
255x1
265x1

MM board presses: (5 board)
225x5
255x5
275x5
315x3
345x3
365x1

incline db presses: (deep stretch)
70x10
75x9
80x8

rock n roll tricep extension: (with db's)
35x10
40x8
45x8

pull ups: (choked a purple around the pull up bar and stretched it down around my knees to give me a spot and allow me to go the full 10 reps)
10
10
10
9
8

[mateo112]

DE lower body: (2-18-08)

warm up......

back warm up:
wide grip cable pulldowns:
150x15
210x15

reverse bar(bends bend up) pulldowns:
170x12
170x12
standing v-grip rows:
120x15
120x15

buffalo bar speed squat: (160lbs of chains on all sets) (went 55% of prev max)
335x2
335x2
335x2
335x2
335x2
365x1 (jump set)
435x1 (jump set)

45 degree back extension: (used the safety squat bar as weight)
65x6
85x6
85x6
85x6

glute-ham raises:
BW x10
BW x10
10lbs x10

reverse hyper ext:
4 plates per side x10
4 plates per side x10
4 plates per side x10
4 plates per side x10
(just about puked after these)

cable crunches:
100x10
110x10
120x10
130x10
335