AUG 16th MEET LOG

[mateo112]

lower body deload: (6-2-08)

warm up.....

squat:
65x10
155x5 add frantz briefs
205x10 for 5 sets
went fairly quick from set to set to incresase the blood flow and man that makes it burn.

standinjg hamstring stretches: (hold 5lb db's out like a cross with my arms and then bend over like you would for a straight leg deadlift. keeping the db's out as far as you can and turning them keeping your thumbs up as you go down really lights the hamy's.)
10
10
10

was going to do reverse hypers but cut it before we mustarded up the motivation to do them. i just don't dig delaods what so ever. today was better as we got to squat but this friday can;'t get hear fast enough.

[PL79]

Looking good mateo ! Cant wait to see you wreck the meet !

[mateo112]

am really sore for what reason i have no idea.

legs and hips are just killing me.

will be doing alot of stretching throughout the day to try and get some mobility and loosen up for tomorrows workout.

[mateo112]

deadlift training: (6-6-08)

warm up......

squat:
55x10
145x8

deadlift: off 4" blocks (sumo)
230x3 add metal pro briefs
320x2 add 90lbs of chain
370x2
400x1
430x1
460x1
500x1
520x1

GHR:
8
8
8

reverse hyper ext:
4 plates per side x10
4 plates per side x10
4 plates per side x10

db side bend:
50x10 per side
50x10 per side
50x10 per side

wide stance cable crunches:
100x10
110x10
120x10

[mateo112]

DE upper body: (6-8-08)

warm up.....

speed bench:
45x10
95x8
135x5
45x5 add quaded mini per side
135x3 for 9 sets (3sets c, 3sets m, 3sets,w grips)

decline bench:
225x5
225x5
225x5

rock n rolls:
35's x12
40's x12
45's x12

cable pulldowns:
180x10
200x10
220x10

[mateo112]

ME lower body: (6-9-08)

warm up.....

squat: using our home made mono set in our custom homemade squat rack.
55x10
145x8
235x3 add metal pro briefs
325x1
415x1 add metal pro sqautter (straps down)
465x1
415x3
395x5

GHR:
10lb chain around neck x10
25lb chain x10
35lb chain x10 PR!!!!

reverse hyper ext:
4 plates per side x10
4 plates per side x10
4 plates per side x10

bar speed on squat was real fast out of the hole. depth was deep and everything was perfect. now the squatting starts. it just gets heavier from here on out.
__________________

[mateo112]

ME upper body: (6-12-08)

warm up.....

close grip warm up: (pinky on ring)
45x10
95x10
135x5
185x5
225x3
275x1
315x1 3 board

shirted bench: (index finger on ring)
365x3 3 board (add dbl ply phenom)
385x2 2 board
405x1 1 board
425x1 touched (TIES PR!!!)

floor presses: (legs straight, knees not bent)
275x3 3 board
255x5 3 board
255x5 3 board
255x5 3 board

cable pulldowns:
190x12
210x12
230x12

purple band ext:
25
25

the 425 to the chest ties my gym PR but this one was a smooth press. no stall or bar dip at all. my first 425 a while back would have been a no lift, this one was legit. my shirt was giving me ridiculous pop today even off the boards. i'm being told that i'm bringing the bar down too slow but my shirt is fitting pretty tight from just a few weeks ago but i'll work on it.

[mateo112]

deadlift training: (6-13-08)

warm up........

squat:
45x10
135x8

deadlift: (reverse purple bands)
135x3
225x3
315x3 add bands (add metal pro briefs) add 90lbs of chain
405x2
455x1
495x1 add pro suit (straps down)
525x1
545x0 (left side of bar got infront of me)

purple band leg curls:
12
12
12

stone trainer:
90x5
140x3
140x3
140x3
140x3

suitcase deadlifts:
120x10 per side
120x10 per side
120x10 per side

GHR abs:
10
10
10

rolling thunder: (2" grip)
120x10 sec per hand
145x10 sec per hand
145x10 sec per hand

[Pj-Macx]

Keep up the good work Mateo... cant wait to see you totally own this meet.. awesome job man...

[mateo112]

thanks PJ.