AUG 16th MEET LOG

[mateo112]

ME upper body: (7-3-08)

warm up.......

bench:
45x10
95x10
135x8
185x5
225x3
275x2
315x2 3 board
365x1 2 board (add dbl ply phenom)
385x1 touch (smoke show)
415x1 touch (grinder)
425x0 no lift (had spot last 3")
455x5 5 board
475x3 5 board (huge PR)

low incline rock n rolls:
20's x25
20's x25

mini band rear delt spread:
15
25
15 (2 bands together)
10 (2 bands)

[mateo112]

ME deadlift training: (7-4-08)

warm up....

mini band hip abductor and adductor

sqaut:
45x10
135x8

deadlift: off 2" blocks
230x5
280x5
320x5 add metal pro briefs
410x3
460x1 add ace suit (straps down)
500x1
500x1 loose ace suit, add metal pro squatter (straps down)
550x0 (straps up) need tighter arch
550x1

GHR:
10
calf started cramping

45 hyper ext: (for the hamies)
8
8

abs:
4 sets

grip work:
rolling thunder:
110x10 secs per hand
135x10 secs per hand
160x0 secs

didn't get what i wanted today but i'm not mad about it. considering what we did this week (max effort squat-monday, max effort bench-wednesday, max effort dead-today) so it was a rough week but that is ok. waqnted it this way going into our deload next week. i'll have plebty of time to rest and rehab up and come back knowing what i got to do.

first time in the ace suit today and i knew this but wanted to try it anyway, i knew it wasn't going to do what i wanted it to do as it hasn't been broken in at all. i need to get the legs up another inch at least. probably get some soccer balls and stretch the legs some and see if that helps. will not put this suit on again until after the meet.

[mateo112]

deload workout #1 of 4

upper body deload: (7-6-08)

warm up.....

DB giant sets:
flat-50's x10, incline-50's x10, decline-50's x10 =set #1
incline-45's x10, decline-45's x10, flat-45's x10 =set #2
decline-40's x10, incline-40's x10, flat-40's x10 =set #3

board presses giant sets:
155x5 reps on 1,2,3,4,5 boards (in that order) 25 total reps
155x5 reps on 1,2,3,4,5 boards (in that order) 25 total reps

chins:
8
7
6

shoulder giant set:
db front raises-15's x15, db side L laterals-15's x15, bent over rear delt rows-15's x15 (45 total reps)

abs:
3 sets

[mateo112]

deload workout #2 of 4

lower body deload:

warm up....

band hip abductor and adductor

SSB:
65x6
155x6
265x10 add frantz briefs
265x10 for 4 sets
5 total sets of 10 (it was brutal)

sissy squats:
10
10

GHR:
10
10
10

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

wide stance cable abs:
110x10
110x10
120x10

[mateo112]

deload worjout #3 of 4

upper body deload:

warm up.....

lat pulldowns:
140x15
160x15
180x12

reverse bar lat pulldowns:
100x15
100x15
100x15

v grip bar standing rows:
100x15
100x15
100x15

chain suspended push ups:
10
10
10

football bar skullcrushers:
95x10
95x12
95x12

hambert shoulder swings:
10's x10
10's x10
10's x10
these are done by goerge hambert as rehab. he siad they really helped him rehab his shoulders. they are called something else but i just can't remember. we will start throwing these in ( heavy and light) on our upper body days.

purple band tricep ext:
4 sets of 15

mini band rear delt pull aparts:
2 sets of 10

[mateo112]

deadlift training: (7-11-08)

warm up.....

lat pulldowns:
3 sets-170x10

v grip standing cable rows:
2 sets-110x10

deadlift: pulled against a quaded mini per side
135x3
225x3
135x1 add metal pro briefs (add quaded mini per side(100lbs each)
225x1
315x1
365x1 add metal pro squatter (straps up)
365x1
365x1
385x1
405x1 <<estimated at 605 at the top

green band dual leg curls:
10
15
15

reverse hyper ext:
335x10 controlled for strength
335x10 ^^same^^
335x20 more swing for rehab

standing cable abs:
3 sets of 30 reps

[mateo112]

DE upper body: (7-13-08)

warm up.....

lat pulldowns:
170x10
170x10
180x10

reverse lat pulldowns: (bar bends bend up)
100x10
110x10
120x10

v grip standing cable rows:
100x10
110x10

speed floor presses:
135x5
185x5
135x3 add quaded mini per side
115x3 for 3 sets (c,m,w grips)
115x3 for 3 sets (c,m,w,grips)
115x3 for 3 sets (c,m,w,grips)

floor press lockouts: on the 4 board (with quaded mini per side)
155x3
165x3
175x3
195x3
205x3

low declne db rock n rolls:
35's x12
45's x10
55's x8

H shoulder swings:
15's x12
15's x12
15's x12
__________________

[mateo112]

ME lower body: (7-14-08)

warm up....

band hip ab & adductors

squat:
55x10
55x6
145x5
325x3 add metal pro briefs
415x2 add metal pro squatter (straps down)
505x1
555x1 straps up (add knee wraps)
605x1 20lb PR!!
545x3
505x5

45 degree hyper ext: (for the hamstrings)
10
10
10

reverse hyper ext:
360x10 strength
360x10 strength
360x20 rehab

abs:
4 sets of 12

[mateo112]

ME upper body: (7-16-08)

warm up....

cable pulldowns:
150x15
180x12
200x12

rear delt lat pulldown:
100x12
100x12

v grip standing rows:
100x12
100x12

reverse green band bench:
135x5
225x3 add bands
315x3
365x3
375x3
385x3
405x1
425x0 middle part of rep is my weakness, missed it there

shirted bench:
365x2 3 board
405x1 1 board
405x1 1 board

front shoulder raises super setted with side L bends:
20's x8 on both
25's x8 on both
30's x8 on both

[mateo112]

DE lower body: (7-18-08)

warm up....

band hip ab and adductors

squat:
135x8
135x8

speed deadlift:
225x5
315x3 add ace suit (straps down)
365x1
365x1
365x1 straps up
365x1
385x1
405x1

cable pull throughs:
150+mini band x10
150+mini band x10
150+2 mini bands x10
150+2 mini bands x10

GHR: 2 board under rear base
10
10
10

reverse hyper ext:
3 plates per side x15
3 plates per side x15
3 plates per side x15