AUG 16th MEET LOG

[mateo112]

(5-20-08) GPP

100lb sled

145x80ft down, 80ft back (backwards)

145x80ft down, 80ft back (backwards)

145x80ft down, 80ft back (forwards)

145x80ft down, 80ft back (forwards)

640ft total

backwards was hard as hell. glad i did them first.

[mateo112]

upper end bench: (5-21-08)

warm up.....

close grip warm up: (pinky on ring)
45x10
95x10
135x8
185x5
225x3
275x2
315x2 3 board

board presses: (pinky on ring)
365x5 7 board
365x5 6 board
365x3 5 board

shirted bench: (index on ring)
375x3 3 board (add single ply F6)
375x3 3 board
375x2 2 board
375x1 1 board
375x1 touched
405x1 touched 20lb PR in my titan (stalled on the transition to the elbows, smoke show after that)

rack lockouts:
325x3
345x3
365x3
385x3
405x3
425x3

purple band tricep ext:
25
25
24
24

standing v grip pulldowns:
100x15
100x12

[mateo112]

DE squat: deadlift training: (5-23-08)

warm up......

speed squats: (buffalo bar) 16.25" box
65x10
155x8
155x5 add dbl ply frantz briefs
245x3 add box
245x2 for 5 sets (used 80lbs of chain)

cambered bar close stance squats: (16.25" box)
155x3
245x3
295x3
335x3
was reminded of the the meaning od "being tight" on these.

stone trainer:
90x5
90x5
140x5
140x5
140x5

reverse hyper ext: (controlled swing for strength)
4 plates per side x12
4 plates per side x12
4 plates per side x12

suitcase deadlifts: (used one farmers carry bar-20lbs)
110x6 per side
110x6 per side
110x6 per side

rolling thunder:
85x10 secs per hand
110x10 secs per hand
135x10 secs per hand
135x10 secs per hand

[mateo112]

lower end bench: (5-25-08)

warm up.......

raw bench: index on ring
45x10
95x10
135x5
185x5
225x3 pause on rest of reps from here
245x3
265x3
275x3

decline bench: pinky on ring
275x5
275x5
275x5

board presses:
315x3 4 board
295x1 3 board

2" e-z bar skullcrushers:
95x15 5 board
95x15 5 board

superset:
forearm curls-20 reps per arm
cable shrugs: 150+plate x15
leg press cald raises: sled+140 x30

forearm curls-20 reps per arm
cable shrugs: 150+plate x15
leg press cald raises: sled+140 x30

forearm curls-20 reps per arm
cable shrugs: 150+plate x15
leg press cald raises: sled+140 x30

purple band tricep ext:
25
25
25
25

standing v grip rows:
110x15
110x15

[mateo112]

ME lower body: (5-26-08)

warm up.....

squat: buffalo bar (used 15" box to help with depth. only tapped it, didn't sit back on it)
65x10
65x10
155x8 outside to outside of feet i'm 57" wide.
155x5 stance here was around 55" wide (this is a better width for me)
245x3 add metal pro briefs (first time using them) way high
335x3 still way high
365x5
365x5
365x5
365x3
365x5
this was one of the more tough and grueling leg workouts i've had since being a powerlifter. the metal pros are dead on for my hips but not some much for my legs. they are super super tight from mid thigh all the way up. a good 15 min to get them on and the legs were still not up all the way. major pressure on the legs but not as bad as when i used my pro squatter for the first time. hopefully these will stretch somewhat and my legs lose some fat in the next month. i have approx. 2 weeks before i start to suit up with straps down. ANY SUGGESTIONS ON HOW TO LOSE SOME LEG SIZE WITHOUT LOSING STRENGTH???????

GHR: BW on all sets
8
8
8

standing cable crunches: (wide stance)
110x10
120x10
120x10

GHR sit-ups:
8
8
tried these out today. really feel them in my lower abs. will start to throw them in the mix more.

BTW, purchased a metal ace pro over the weekend from elite. they had their memorial day sale going on and i checked the gear saturday night and mostly everything was 10 dollars off. everything except the ace. they had it marked down from 295 to 185. 110 dollars of savings. i jumped all over that only because i knew i would be buying the ace sometime, why not when i can save that much money. we will definalty have to see if i can handle it yet. i have alot of options though (ace suit-pro briefs, ace suit-frantz briefs, ace suit alone, pro suit-pro briefs, pro suit-frantz briefs) so we will just have to see what i can hit depth with.

[mateo112]

got my erector shirt and more importantly my new phenom in last night.

perfect timing as today is shirted bench day.

will post up results later tonight.

[mateo112]

upper end bench: (5-28-08)

warm up.....

close grip warm up: (pinky on ring)
45x10
95x19
135x7
185x3
225x3
275x2
315x2 3 board

board presses: (pinky on ring)
385x5 6 board
385x2 5 board

shirted bench: add NEW dbl ply phenom (custom fit)
385x1 3 board
385x3 3 board
385x3 3 board
385x2 2 board
all reps were fast. real happy with the pop and bar speed in the new shirt.

rack lockouts: (pinky on ring) 4"-5" ROM
325x3
345x2
365x3
385x3
405x3
425x3

purple band tri ext:
25
25
25

[mateo112]

DE lower body: (5-30-08)

warm up.....

speed squats: 16" box
65x10
155x5
155x5 add frantz briefs
245x3
245x2 for 6 sets (used 80lbs of total chain)

speed deads: (sumo with briefs)
225x2
295x1 for 6 sets (draped 40lbs of chain over middle of bar)

purple band leg curls:
10
10
10
10

seated goodmornings: (first time with these)
45x10
95x8
135x5
185x5
225x5

GHR sit ups:
10
10
10

rolling thunder: (2" handle)
95lbs x10 secs per hand
120x10 secs per hand
145x10 secs per hand

[mateo112]

upper body deload: (6-1-08)

warm up.....

wide grip pulldowns:
180x12
200x12
220x12

standing v-grip rows:
100x12
110x12

DB floor presses:
55's x12
60's x12
60's x12

low incline DB press:
55's x12
55's x12
55's x12

tate presses:
30's x10
30's x10
30's x10

standing side shoulder raises: (90 degree bend at elbow)
25x20, 30x20 right and then left arm

[mateo112]

oh and BTW,

i fuckin hate deloads.

i just can't get into light weight lifting anymore.

i need to move the weight, you know what i'm saying.