AUG 16th MEET LOG

**mateo112** · #1 (**permalink**) 05-24-2008, 03:58 AM

ok here we go once again. on the pursuit of a bigger total now that i've got my first one.

will have 3 guys that will be training together counting me religiously. our crew leader had to get shoulder surgery so he won't be lifting but he will be at most of the workouts overlooking and giving verbal support. will possibly have 2 more guys come train (one that will be there pretty much every session and one that will make it twice a week.)

goals for this meet are as follows:
squat-700

bench-450

deadlift-650

total-1800

these #'s are alot more then my last meet numbers but we have a full 14 weeks starting on sunday for me to get to those numbers. my squat is the one that i want to get most. if i don't get my other goals it won't concern me as much. the squat is what i want though.

will be training metal militia style for the bench working the upper and lower ends. am pretty excited about starting this.

deadlift will be sump for me from here on out. got the elite fitness newsletter today (05/09/08) and chris clack put out an article about training sumo deadlift.

split will look like this.

sunday-low end bench press
monday-ME lower body
wednesday-high end bench press
friday-DE lower body

not sure about deloads at this point. will take it easy when i think i need it and after this last meet, i believe that i'm more in tune to my body and will be able to make that judgement.

wish me luck and now its time to

SMASH FUCKING WEIGHTS

ARROGANT BASTARDS STYLE.

**mateo112** · #2 (**permalink**) 05-24-2008, 03:58 AM

low end bench: (5-11-08)

warm up.......

raw bench: index finger on ring
45x10
95x10
135x5
185x5
225x3 pause on all reps from here on out
245x3
255x3
265x3
275x3
was pleased with this considering the pause.

decline bench: also paused on all reps (pinky finger on ring)
225x5
255x5
255x5
255x5
255x5

board presses: (pinky finger on ring)
295x3 4 board
315x3 4 baord
315x1 3 board
315x1 2 board
315x0 1 board

cable pulldowns:
230x10
270x10 PR

calfs: on the leg press
plate+quarter per side
30
30
30

**mateo112** · #3 (**permalink**) 05-24-2008, 03:59 AM

(5-12-08)

am cardio- 30 min walk on treadmill

3 speed,
5 incline

figured summer is comingup so why not try to lean out a bit for the girlfriend and also for better health.

**mateo112** · #4 (**permalink**) 05-24-2008, 03:59 AM

ME lower body: (5-12-08)

warm up.......

squat:
55x10
55x10
145x7
145x7 add dbl ply frantz briefs
235x5
335x5 for 5 sets
really worked on depth.

BB good mornings:
315x3
315x3
315x3

45 degree extensions: drove the knees into the pad to work the hamy's
8
8
8

reverse hyper ext:
3 plates & a quarter per side x15
3 plates & a quarter per side x15
3 plates & a quarter per side x15

abs......

**mateo112** · #5 (**permalink**) 05-24-2008, 04:00 AM

(5-13-08) GPP

sled drags:

backwards:
145lb sled-50ft down, 50ft back
145lb sled-50ft down, 50ft back
145lb sled-50ft down

forwards:
145lb sled-50ft down, 50ft back
170lb sled-50ft down, 50ft back
170lb sled-50ft down

backwards:
145lb sled-100 ft (just to finish off strong)

**mateo112** · #6 (**permalink**) 05-24-2008, 04:00 AM

upper end bench: (5-13-08)

warm up.....

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

board presses: (pinky on ring)
315x5 7 board
315x5 7 board
365x5 6 board
365x5 6 board
365x3 5 board
365x3 5 board

shirted bench: (index finger on ring)
365x3 4 board add single ply F6
365x2 3 board
365x1 2 board
365x1 touched

rack lockouts: (pinky on ring) 4"-5" range of motion
315x3
345x3
365x3
385x3
405x3
425x3

was real pleased with how this workout went. this is the upper end part of the metal militia bench routine. we went minimum sets, if they say 6-10 we go either 4, 5, or 6 sets. we want to ease our way into the volume of this routine as we have alot of time and also we don't want to overtrain.

**mateo112** · #7 (**permalink**) 05-24-2008, 04:00 AM

(5-15-08) GPP

sled drags:

backwards:
170lb sled-50ft down, 50ft back
170lb sled-50ft down, 50ft back
170lb sled-50ft down, 50ft back

forwards:
190lb sled-100ft
215lb sled-100ft
310lb sled-75ft

300ft backwards
275ft forwards
575ft total

**mateo112** · #8 (**permalink**) 05-24-2008, 04:01 AM

DE lower body/deadlift training: (5-16-08)

we are doing this sumo deadlift routine made by chris clark http://www.elitefts.com/documents/ad...t_training.htm but we are throwing in DE squats as a first exercise. this way we aren't missing out on our speed work but are getting to train this deadlift routine.

warm up......

speed squats: 16.25" box
55x10
55x10
145x8
145x5 add dbl ply frantz breifs
265x2 for 5 sets (used 80 total pounds of chain)
these went real well today. exsplosion was good out of the hole and hitting a lower box is good conditioning for the hips.

zercher squats:
185x8 for 3 sets (80 total lbs fo chain)

stone trainer: (big drum with bar in middle to load plates onto)
drum (weight 90) x5
drum (weight 90) x5
drum (weight 90) +quarter x5
drum (weight 90) +quarter x5
drum (weight 90) +quarter x5

reverse hyper ext:
4 plates per side x12
4 plates per side x12
4 plates per side x12
4 plates per side x12

grip work:

rolling thunder:
3 quarters-10 secs per hand
4 quarters-10 secs per hand
4 quarters-10 secs per hand
5 quarters-10 secs per hand

**mateo112** · #9 (**permalink**) 05-24-2008, 04:01 AM

low end bench: (5-18-08)

warm up.......

raw bench: (index on ring)
45x10
95x10
135x8
185x3
225x3 pause on every rep from here on out
245x3
265x3
275x3
285x3

decline bench: (pinky on ring)
265x5 for 5 sets

board presses: (pinkyon ring)
315x3 4 board
335x3 4 board
315x1 3 board
295x1 2 board
295x1 1 board

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

purple band tricep ext:
25
25
20
20

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

**mateo112** · #10 (**permalink**) 05-24-2008, 04:01 AM

ME lower body: (5-19-08)

warm up.....

wide grip pulldowns:
190x10
230x10

v grip standing pulldowns:
100x10
100x10

squat:
55x10
55x10
145x8
145x8 add frantz dbl ply briefs
235x5
365x5 for 4 sets

BB good mornings:
325x3
375x3
415x3 PR
was surprised after having to cut the squats a set short that these went as well as they did. explosion with my hips was strong as fast.

45 deg ext: (for the hamys)
8
8 mini around neck
8 mini around neck

reverse hyper ext: (controlled the swing more for strength)
4 plates per side x10
4 plates per side x10
4 plates per side x10

standing cable crunches: (wide stance)
110x10
120x10
130x10