mateo's log to dec 8th push/pull meet

**mateo112** · #1 (**permalink**) 10-22-2007, 06:46 PM

time to start another log here people. just finished a strongman comp this past weekend and now it is time to get back at it for a push/pull meet i have dec 8th. as of this week i am 7 weeks out so i gotta get to it.

current push/pull lifts:
bench-275
deadlift-14" dl=550, so i am saying 525 off the floor.

i will be using the john kuc deadlift workout(part 2) for my deadlift and here is my bench routine i'm planning on using with the help of powerlifter79

8wk wave
%=previous or present max
wk
1.65% 8x3 paused
2.70% 6x3 paused
3.75% 6x3 paused
4.80% touch n go,50% 3x3 paused
5.85% touch n go,55% 3x3 paused
6.90% 1-2x3 touch n go,60% paused
7.Deload 65% 3-4x5 touch n go
8.Meet or Max

As far as secondarys go I like the conjuate method where you use partial movements with submaximal weight,example.
wks 1-2 floor presses 3-4x3-5
wks 3-4 CG 4 or 3 brd 3-4x3-5
wks 5-6 shirt work
I usually pick 3 different ROM's for the next 6wks,then I'll change up 1 or 2 of them to another partial lift.Theres plenty too choose from with or without chains bands etc.diff height brds diff grips,pin presses ,floor presses,lockouts etc.

As far as Aux. work,I like too use some type of shoulder ROM for med-med heavy weight for 3x10,and change the ROM up every 2 wks.
Steep Inclines x 2wks
seated DB x 2wks
over head presses x 2wks
and so on,maybe even front raises.

72hrs later do a Assitance bench day,
I usually use 2-3 wks of speed work followed by 2-3 wks of light volume work for the bench,use 50-65% of your present max on this day ,DO NOT GO HEAVIER !
followed by some type of heavy tricep ROM for a total of 60 reps,(6x10 is my favorite)
Next shoulder rehab,exactly what it saise REHAB,I like front plate raises with a weight that I know I could handle for at leats 30 reps in 1 set for 3x10-15

split will look like this:
mon-bench day
tuesday-secondary deadlift(romanian,rack pulls)
thurs-dynamic bench/auxillary day
friday-deadlift(from the floor)& low volume squat(just to keep the strength up)

will post up every workout. wish me luck.
TIME TO GET CRAZY!!!!!!!!!!!

**PL79** · #2 (**permalink**) 10-22-2007, 08:36 PM

Good luck bro !

**mateo112** · #3 (**permalink**) 10-22-2007, 09:37 PM

Bench day: (10/22/07)

flat bench:
45x10, 135x8, 155x5, 165x3 (warm up)
195x3 (paused)
195x3 (paused)
195x3 (paused)
195x3 (paused)
195x3 (paused)
195x3 (paused)this is 70% of my max. started at wek two of the routine being that i am 7 weeks out instead of 8.

floor presses:
185x5
185x5 (with chains)
185x5 (with chains)
185x5 (with chains)
first time ever doing these. liked them. new exercise in the mateo's arsenal.

steep bb incline press:
135x10
135x10
135x10 good weight here. was a struggle towards the end of the last set.

workout felt good. feels real good to actually bench again. shoulders and chest got a good pump and felt full. i like it.

**PL79** · #4 (**permalink**) 10-22-2007, 09:53 PM

good too see you throw some chains in there on the floor presses

**mateo112** · #5 (**permalink**) 10-22-2007, 10:32 PM

Quote:

Originally Posted by powerlifter79

good too see you throw some chains in there on the floor presses

just started using chains about 4 months ago. love them. they make me feel stronger then without them.

**scottish** · #6 (**permalink**) 10-22-2007, 10:47 PM

I gotta start using chains. I will probably get kicked out of the gym for using them though. Damn yuppy gyms

**PL79** · #7 (**permalink**) 10-23-2007, 12:41 AM

LOL,yea my gym owner doesnt like chalk or load grunting ,hes so damn funny bout that stuff.

**mateo112** · #8 (**permalink**) 10-23-2007, 07:12 AM

Quote:

Originally Posted by scottish

I gotta start using chains. I will probably get kicked out of the gym for using them though. Damn yuppy gyms

Quote:

Originally Posted by powerlifter79

LOL,yea my gym owner doesnt like chalk or load grunting ,hes so damn funny bout that stuff.

don'tyou just hate those gyms. i'm lucky enough to be at a very leanent, small, pretty much allow me to do anything and bring in anything i want. i'm spoiled

**Pj-Macx** · #9 (**permalink**) 10-23-2007, 08:47 AM

Looks great so far Mateo.. best of luck in Dec... work hard and you will do Great..

**scottish** · #10 (**permalink**) 10-23-2007, 01:48 PM

Were not supposed to use chalk either but I do anyways.. I make sure I clean everything up afterwards.
The way I see it, lady the wussies stay on the machine side where they can stay clean and leave us alone on the free weight side.