Gear Whore Training Log [Forum Archive]

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Gear Whore Training Log

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Posted by: PeteTheGreek

Welcome to the Gear Whore Training Log, previously known as the Sean Likes FuFu Man Pudding log. A couple rules before we get started: A. No one is to make any homosexual comments except me. Secondly, I have a wife (yes I'm straight) , a job and two kids so I'm not going to be on here everyday to entertain you freaks. Any violation of the rules will result in the immediate termination of this thread.

I'll start by posting what I remember from last week's workouts and continue from there. I don't waste time writing shit down in the gym so things may not be entirely accurate. By the way, I compete as a 220 and my bodyweight is usually anywhere from 222-225. I've been competing since 1982, before most of you fuck sticks were an itch in your daddy's pants.

Fri Mar 30- Bench Day

Bar X a bunch of reps
95 X 10
135 X 6
185 X 4
225 X 3
275 X 1
315 X 1
Put on Karins Single Ply denim 405 X 1 no touch
435 X 1 touch
465 X 1
495 X 1

Rear Delts on Seated Row Machine 270 X 3 sets of 8
Side Lateral Raises 25 lb dumbells 3 X 10

Sun Apr 1 - Squat Day

Today was a deload day. I was going to do 405 for 8 sets of 3 with the hatfield bar down to a below parallel box but I forgot my breifs. At my age I can't squat without at least a pair of briefs or my hips will explode, so I moved my feet in to a shoulder width stance and did 355 raw for 6 sets of 3 to a low box.

Straight Leg deads: 275 X 3 sets of 8 no belt
Heavy Abs: standing cable crunches

Tue Apr 3 - DE Bench

Pull throughs 180 for 3 sets of 15
Close Grip Bench 185 for 3 sets of 15
Standing Shoulder press on Machine Squat: 185 for 3 sets of 10
Rear Delts on seated row machine: 320 for 3 sets of 7
Heavy Abs

Wed Apr 5 - Back day

Heavy Abs
45 Degree back extension w/ cambered bar on back: 115 X 6, 125 X 2 X 6- these will fuck up your erectors real good. photo here: EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers
Bent over rows on leg press machine: 315 X 8, 340 X 7, 365 X 7, 385 X 8
Close grip pull-ups, palms facing each other: Bodyweight for 3 sets of 8-10
Hammer curls: 55 dumbells X 8, 60 lb dumbells X 2 X 8
barbell curls: 95 X 3 X 8

Posted by: fufu

Good stuff.

Do you mind posting your PR's for squat/bench/deadlift?

Posted by: Bakerboy

^ I don't think we could count that high!

Posted by: PeteTheGreek

Meet: 640 sq 520 bp 575 dl
Gym: 665 sq 530 bp 600 dl

Posted by: goob

Woh, big ass numbers!.....I think this greek really is SPARTA!!!

Posted by: DOMS

Quote:

Originally Posted by PeteTheGreek

495 X 1

Damn...

I'm not 100% sure, but I think that's the highest bench on IM.

Posted by: Bakerboy

^ I just wet myself.

Posted by: PeteTheGreek

I did heavy shirt benching two weeks in a row so today was a deload day

Bench: 225 for 5 sets of 10. I paused each rep at the top for about 1/2 sec
Dumbell Bench: 95 lb dumbells for 3 sets of 15
Rear Delts: Seated row machine 320 for 3 sets of 8
Side Lateral Raises: 30 lb dumbells 3 sets of 10

Posted by: fufu

Do you ever do things like bb/db rows?

Posted by: fufu

Quote:

Originally Posted by PeteTheGreek

Meet: 640 sq 520 bp 575 dl
Gym: 665 sq 530 bp 600 dl

Very solid all around.

Posted by: BigDyl

Not bad. Pretty close to my 666 LB bench, and 666 lb squat.

Posted by: fufu

Quote:

Originally Posted by BigDyl

Not bad. Pretty close to my 666 LB bench, and 666 lb squat.

Posted by: PeteTheGreek

Quote:

Originally Posted by fufu

Do you ever do things like bb/db rows?

Usually on wednesdays. Also, I don't deadlift too often, maybe once every 2-3 weeks. At my age not good to pull heavy every week. I get good carryover from my squat workouts and I do a lot of heavy lower back assistance: straight legs, back extensions with a bar on my back, pull-throughs, etc

Posted by: fufu

You are doing Westside, right?

Posted by: PeteTheGreek

Sort of, but I don't do a lot of speed work for squat/dead

Posted by: Brutus_G

Its funny how close your dead is to ur bench lol. If we make a homosexual comment about another member other than you is that ok?

Posted by: PeteTheGreek

Actually my deadlift is about 200 lbs more than my bench. Once I put my bench shirt on, my deadlift is then 70 lbs more than my bench LOL. Homo comments against the likes of fufu, sean and others are welcome and encouraged.

Posted by: Brutus_G

Quote:

Originally Posted by PeteTheGreek

Actually my deadlift is about 200 lbs more than my bench. Once I put my bench shirt on, my deadlift is then 70 lbs more than my bench LOL. Homo comments against the likes of fufu, sean and others are welcome and encouraged.

LOL thats a hella of a carryover damn! Thats good becuase fufu has a really tight ass

Posted by: fufu

I'm a huge fagort...oops.

Posted by: Brutus_G

Quote:

Originally Posted by fufu

I'm a huge fagort...oops.

Hey man at IM we don't judge .......

Posted by: AndrewSS

Quote:

Originally Posted by fufu

I'm a huge fagort...oops.

yes, fufu... you like floppy elephant cock in your mouth

Posted by: PeteTheGreek

Quote:

Originally Posted by PeteTheGreek

Homo comments against the likes of fufu, sean and others are welcome and encouraged.

All right, I changed my mind. Knock this shit off now

Posted by: AndrewSS

edited so pete doesnt beat the shit outta me...

Posted by: fufu

Don't scare him away, I am actually interesting in his training!

Posted by: AndrewSS

^ whoops... well he said he was a gear whore, and thats some nice gear

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

edited so pete doesnt beat the shit outta me...

Good, you're learning... You don't question the handler (Pete).

Posted by: AndrewSS

man, sean youve turned into petes bitch ever since you fluffed him

Posted by: fufu

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

man, sean youve turned into petes bitch ever since you fluffed him

You would too if you had enough balls to train with us over the summer since you're back in Columbus.

Shame is the greatest motivator, Andrew.

With that said, end the whoring now.

Posted by: AndrewSS

Posted by: Bakerboy

Posted by: Brutus_G

Quote:

Originally Posted by Bakerboy

Don't you try and change the subject BB!

Posted by: PeteTheGreek

Today I did high box squats to get used to carrying heavy weight. This way when I walk out and set up a weight to do a full squat, the bar will feel like fag weight on my back instead of an apartment complex. Box height set at about a 3/4 parallel squat. Not something to do more than once every 5-6 weeks. Breifs and belt.

135 X 3
225 X 3
315 X 2
405 X 2
495 X 1
565 X 1
625 X 1
675 X 1
725 X 1 This one took awhile to walk out and set up. I squat with a wide stance so I had a bit of trouble getting my feet out.

Straight leg deads no belt 275 3 sets of 8

Heavy abs

Next week I'll either pull or do hatfield bar squats with a moderate weight for triples

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Today I did high box squats to get used to carrying heavy weight. This way when I walk out and set up a weight to do a full squat, the bar will feel like fag weight on my back instead of an apartment complex.

So is that like the weight fufu, andrew and I use, or am I exempt?

Posted by: fufu

Good job

Assuming you are going to the meet Sean is, what are your 3rd attempt lifts gonna look like?

Posted by: Double D

We going to get a video clip anytime soon?

Posted by: Brutus_G

How does 700+ feel on your spine?

Posted by: Seanp156

Quote:

Originally Posted by fufu

Good job

Assuming you are going to the meet Sean is, what are your 3rd attempt lifts gonna look like?

No one but me will be lifting there.

Posted by: DOMS

Quote:

Originally Posted by Brutus_G

How does 700+ feel on your spine?

A very good question. I can't wait to see the answer.

Posted by: fufu

Quote:

Originally Posted by Seanp156

No one but me will be lifting there.

Posted by: Bakerboy

Quote:

Originally Posted by Brutus_G

How does 700+ feel on your spine?

Interview With Powerlifter & Bodybuilder Laura Phelps

Posted by: PeteTheGreek

Quote:

Originally Posted by Brutus_G

How does 700+ feel on your spine?

hardest part for me is walking out with it and getting my feet set. a monolift would fix that. feels fine on my spine as long as i'm holding my arch. that laura phelps chick is insane. she was in the last meet i did. thank god she didn't squat. bench only

Posted by: Brutus_G

When i unrack 280 I'm like damn this is heavy i can only imagine 700. I think I've lost all feeling in my trap/upper scapula area lol.

Posted by: PeteTheGreek

DE bench-nothing hateful

bench med grip: 205 4 sets of 10
seated front military press: 165 X 8, 185 X 8, 185 X 10
rear delts on seated row machine: 3 plates X 8, 3 plates and quarters X 8, 4 plates X 7
pull thrus: 150 X 15, 180 X 15, 200 X 15
Heavy ab pulldowns

Posted by: Brutus_G

Damn looking very strong! You should bench with D sometime.

Posted by: PeteTheGreek

Back day. I hate back day. By far my least favorite day, which explains why my deadlift sucks.

cambered bar back extensions: 95 X 6, 105 X 6, 115 X 6, 125 X 6
barbell bent-over rows: 225 X 8, 275 X 6, 315 X 5, 315 X 5
lat pull-ups: bodyweight 3 sets of 10
barbell curls: 95 X 8, 105 X 8, 115 X 8
hammer curls 55 lb dumbells X 8, 60 X 8, 60 X 8
Heavy abs

Posted by: Brutus_G

do you use and body language one the rows?

Posted by: PeteTheGreek

275 I can keep real clean, 315 not too bad. anything over 315 turns into a "shrow" (a cross between a row and a shrug)

Posted by: BigDyl

I saw some clowns doing rows with 365 and it looked like a deadlift/clean/shrug....

Posted by: DOMS

Quote:

Originally Posted by PeteTheGreek

Back day. I hate back day. By far my least favorite day, which explains why my deadlift sucks.

Why do you dislike back day so much?

Posted by: Brutus_G

Quote:

Originally Posted by DOMS

Why do you dislike back day so much?

I love back day chins, cleans, and deads

Posted by: PeteTheGreek

ME Bench Day

Close grip bench: 275 X 3, 305 X 3, 330 X 3
3 Board Press, pinky on rings: 355 X 3, 365 X 3, 385 X 3
Rack Lock-outs off pins, about a 3 inch range of motion: 455 X 3, 475 X 3, 475 X 3
Heavy Rear Delts: 3 sets of 8
Side Lateral Raises: 3 sets of 8

Posted by: PeteTheGreek

Squat day, briefs and belt

Hatfield bar squat: 445 6 sets of 3
Straight leg deads, no belt: 315 X 5, 345 X 5, 365 X 5
Heavy standing ab pulldowns

Posted by: PeteTheGreek

DE Bench Day

pull thru's: 150 X 14, 175 X 14, 190 X 14 (i do these for recovery from Sunday's squat session)
Heavy Abs
Speed Bench: 185 X 8 sets of 3 with mini bands
Seated military press: 185 X 5, 205 X 5, 205 X 10 (went for a rep record here)
Rear Delts in seated row machine: 3 plates/side X 8, 3 plates and quarters/side X 2 sets of 7

Posted by: PeteTheGreek

Took it easy today because I'm trying a heavy close grip bench on Fri and pulling heavy on Sunday. We normally bench on Saturdays but Junior has his meet. Hopefully the chicken lady will be there.

Heavy Abs
Straight leg deads: 225 5 sets of 8
Bent over rows on horizontal leg press machine: 315 X 8, 340 X 7, 365 X 7, 390 X 6
Wide grip pull-ups: Bodyweight X 9, bwt X 7, bwt X 8
Barbell curls: 95 X 3 sets of 8
Hammer curls: 60 lb dumbells 3 sets of 8

Posted by: Brutus_G

Out of curiosity what is the carry over of the lifting gear?

Posted by: femalemuscle

You do chest shoulder and abs on tuesday??

Im a bit confused by your theory

Posted by: fufu

Good shit.

Are you going to support Sean at his meet??

Posted by: PeteTheGreek

Quote:

Originally Posted by Brutus_G

Out of curiosity what is the carry over of the lifting gear?

I don't know. I don't train raw. I'll try a close grip bench max every now and then but I won't dare try a full range raw bench with my normal grip, I don't want to risk a shoulder or pec injury. My double denim bench shirt carryover I would say is about 120-140 lbs. Suit and briefs around 100-150. Keep in mind you can't put the gear on and magically put 100 lbs on your lifts. Sean found that out the hard way when we wrapped his knees for the first time.

Posted by: PeteTheGreek

Quote:

Originally Posted by fufu

Good shit.

Are you going to support Sean at his meet??

Yes

Posted by: femalemuscle

HEY PETE.... YASSOU!! ARE U A PL OR A BB??

Posted by: PeteTheGreek

Quote:

Originally Posted by femalemuscle

You do chest shoulder and abs on tuesday??

Im a bit confused by your theory

I compete in powerlifting. I only do exercises that will help my squat bench and deadlift. I don't do any direct chest work. Competitive bench pressing has little to do with chest strength. I lower the bar with my lats, push it up with my lats and lock out with triceps, so I do a lot of back work and tricep lockout work. I do heavy abs 3-4 times a week for my squat and deadlift. heavy means sets of 10 or less.

On tuesdays, I'll do speed work for my bench. Speed is just as important as brute strength. The faster you can move a weight, the stronger you'll get. I'll also do heavy rear delts and shoulder presses to protect my rotator cuffs.

hope this helps

Posted by: PeteTheGreek

Quote:

Originally Posted by femalemuscle

HEY PETE.... YASSOU!! ARE U A PL OR A BB??

Ti Kanees? Cristos ANesti. Bb not for me. I can't tolerate the diet for longer than an hour. Plus my cardiovascular routine consists of walking to my car

Posted by: femalemuscle

yup! it does my Greek Brother!! thanks hun

Posted by: PeteTheGreek

ME Bench

Close grip raw bench: 315 X 1, 345 X 1, 365 X 1
4 Board press, pinky on rings: 365 X 3, 395 X 3, 420 X 2, 430 X 2
Pin press lock-outs: 455 X 3, 475 X 3, 495 X 3
Rear Delts on horizontal row machine: 3 plates/side X 8, 3 plates and quarters/side X 2 sets of 7

Posted by: fufu

Good job on the benching Petey.

I'm driving down to Ohio tonight to see Sean's meet. Your wife told me she'd set up a sleeping bag and pillow next your bed... on your side of course.

See you later. : )

Posted by: PeteTheGreek

Delete your shit now

Posted by: Brutus_G

Quote:

Originally Posted by PeteTheGreek

Delete your shit now

Fufu actually gives really good tug jobs.

Posted by: fufu

Ok Brutus, we have to stop. Pete doesn't like this shit.

Posted by: PeteTheGreek

Heavy standing ab pulldowns
Reverse band deadlift, bands deload about 100 lbs: 545 X 2, 585 X 2, 635 X 2 675 X 1, 705 X 1
Straight leg deads, no belt: 275 X 5, 325 X 2 sets of 5

Posted by: PeteTheGreek

Speed Bench Day

Heavy Abs
Pull thru's: 150 X 15, 170 X 15, 190 X 15
Speed Bench: 185 with mini bands anchored to bottom of bench: 8 sets of 3
Seated military barbell bench: 185 X 5, 205 X 5, 225 X 7-went for a rep record here
Seated rear delts: 3 plates/side X 8, 3 plates and quarters/side X 2 sets of 8

Friday I'm doing some 4-5 board presses with heavy weight and following two weeks the shirt goes back on.

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Friday I'm doing some 4-5 board presses with heavy weight and following two weeks the shirt goes back on.

You guys are benching friday instead of Saturday this week? If so, what time? 5:00?

Posted by: PeteTheGreek

Fri at 5:00. Lynn's leaving town and I have soccer conflict

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Fri at 5:00. Lynn's leaving town and I have soccer conflict

Sounds good, I don't have work so I'll be there.

Posted by: PeteTheGreek

Heavy Standing Ab pulldowns 130 lbs 3 sets of 10

45 degree back extensions with cambered bar on back: 115 X 6, 125 X 6, 135 X 5. These are real difficult, harder than good mornings: EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

Chest supported rows: 3 plates and quarters X 6, 4 plates 2 sets of 6

Cable lat pulldowns: 220 X 8, 240 X 8, 250 X 8

Hammer curls: 50 lb dumbells X 8, 55 X 8, 60 X 8

Straight bar curls: 95 X 3 sets of 8

Posted by: Brutus_G

Any reason you do curls besides to look good?

Posted by: PeteTheGreek

so i don't blow off my biceps from deadlifting

Posted by: PeteTheGreek

ME Bench

135 X 8
185 X 4
225 X 3
275 X 1
315 X 1
Added 5 Boards:
365 X 3
405 X 3
445 X 2
455 X 2
475 X 2

Pin Presses-about a 4 inch range of motion
455 X 3 sets of 3

Rear Delts: 3 sets of 8

Time to shirt up next week

Posted by: Brutus_G

Quote:

Originally Posted by PeteTheGreek

so i don't blow off my biceps from deadlifting

Really i never considered it you pull conevntional?

Posted by: PeteTheGreek

sumo

Posted by: fufu

Quote:

Originally Posted by Brutus_G

Really i never considered it you pull conevntional?

It's also a big thing for strongmen to do, got to build up bicep tendon and muscle integrity.

Posted by: Brutus_G

Quote:

Originally Posted by fufu

It's also a big thing for strongmen to do, got to build up bicep tendon and muscle integrity.

Now that i think about i can see that i just never wondered before lol.

Posted by: PeteTheGreek

Squat day today was a fucking disaster. I did a high box with 725 three weeks ago so I though the bar would feel light today, but it was heavy as shit. I tweaked my lower right back and had all kinds of set up issues. Probably time for a week off from squatting/deadlifting

Barbell squat-briefs and belt:
145 X 5
255 X 3
345 X 2
435 X 1
505 X 1
Added suit
575 X 1
635 X 1
665 X 1

Straight leg deads
275 X 2 sets of 5
275 set of 8

Heavy abs

Posted by: PeteTheGreek

Speed Bench

165 bar weight plus two mini bands anchored underneath bench: 7 sets of 3
Shoulder press using machine squat: 2 plates and a quarter/side: 3 sets of 5
Seated machine Rear Delts: 175 for 3 sets of 8
pull throughs: 150 X 15, 170 X 15, 190 X 20
Heavy ab pulldowns: 130 for 3 sets of 10

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

we're benching friday at 4:00

Ok, I'll be there. Did you guys decide to squat at Lexen on Sunday or no? If so, what time are you meeting there?

Posted by: PeteTheGreek

Yes, I think we're squatting there at 9:00

Posted by: PeteTheGreek

Back day

Speed deadlifts, no belt: 315 6 sets of 2
45 degree back extensions with cambered bar on back: 95 X 3 sets of 8
Chest supported rows: 4 plates 3 sets of 6, 4 plates and a quarter X 5
Hammer curls: 60 lbs dumbells 3 sets of 8
Barbell curls: 95 X 3 sets of 8
Heavy Abs

Posted by: PeteTheGreek

ME Bench

Bar X a bunch
95 X 10
135 X 5
184 X 4
225 X 3
275 X 1
315 X 1
Put on a new Karins DD bench shirt
405 X 1-touched this weight, shirt is way too loose
455 X 1
485 X 1
505 X 1

Rack lock-outs:

455 X 3
475 X 3
495 X 3

Rear Delts: 3 plates/side X 8, 3 plates and quarters/side: 2 sets of 8
Side lateral dumbell raises: 25 Lb dumbells 3 sets of 10

Fuck Stick's bench is finally coming along, he did a couple sets of 5 with 205.

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Fuck Stick's bench is finally coming along, he did a couple sets of 5 with 205.

Hahaha

Posted by: PeteTheGreek

Squat Deload today, loose breifs and belt

Straight Bar squat: 315 for 10 sets of 3
Straight leg deads: 275 for 3 sets of 8
Heavy Abs

That's it

Posted by: PeteTheGreek

Yesterday:

Speed Bench: 185 for 8 sets of 3
Standing shoulder press in squat machine: three plates and a quarter 3 sets of 5
Machine Rear delts: 170 X 8, 180 X 8, 190 X 7
Pull thrus: 150 X 15, 170 X 15, 190 X 15
Heavy Abs

Today:

45 degree back extension with cambered bar: 95 for 3 sets of 8
Lat pull downs: 240 X 8, 250 for 2 sets of 8
Chest supported rows: 4 plates 3 sets of 6, 5 plates 1 set of 3
Barbell curls: 95 for 3 sets of 8
Dumbell hammer curls: 60 for 3 sets of 8
Heavy abs

Posted by: PeteTheGreek

ME Bench

Bar X a bunch
95 X 8
135 X 8
185 X 5
225 X 3
275 X 1
315 X 1
Added Karins DD Shirt
405 X 1 No touch
455 X 1 touch
495 X 1
525 X 1

Rear Delts 3 plates/side 4 sets of 8, 3 plates and quarter/side 1 set of 8

Junior got video of the 455 and 525. His bench is coming along, I think he outbenches all the women in the gym now

Posted by: Brutus_G

Quote:

Originally Posted by PeteTheGreek

ME Bench

Bar X a bunch
95 X 8
135 X 8
185 X 5
225 X 3
275 X 1
315 X 1
Added Karins DD Shirt
405 X 1 No touch
455 X 1 touch
495 X 1
525 X 1

Rear Delts 3 plates/side 4 sets of 8, 3 plates and quarter/side 1 set of 8

Junior got video of the 455 and 525. His bench is coming along, I think he outbenches all the women in the gym now

LOL

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

I think he outbenches all the women in the gym now

Posted by: Brutus_G

Quote:

Originally Posted by Seanp156

He has a way with words huh lol?

Posted by: PeteTheGreek

Hatfield Bar squats, loose briefs and belt: 445 for 7 sets of triples off a below parallel box

Stiff leg deads: 275 X 5, 315 X 5, 345 X 5

Heavy standing ab pulldowns.

Posted by: Brutus_G

Hey Pete why does the lifting gear have so little carry over to deadlifts?

Posted by: PeteTheGreek

There is no eccentric phase to the lift, so you're not getting any rebound effect out of the equipment. It's a one-way, concentric lift, you're starting the lift from a dead stop, so the equipment has little effect.

You can tell the gear whores from the truly strong raw lifters by how good their deadlift is. Guys squatting 1,000, benching 700 but only pulling 600. Myself, I'm a below average raw lifter and a good gear lifter, hence, the nickname "gear whore". If I trained raw for 6 months, maybe I could bench 400 and squat 550 if I don't get hurt. Not the best numbers in the world. There are a ton of gym rats all over the country who can do more than that.

Posted by: Brutus_G

Oh and do you reccomend lifters wear a belt on every squat and dead or just the ME 1rm?

Posted by: PeteTheGreek

Try not to wear belt unless you're over 80-90% of 1 rep max. I have to wear mine pretty much all the time. I have disk protrusion at L5-S1 and L4-5

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

I have disk protrusion at L5-S1 and L4-5

I never knew that

Posted by: PeteTheGreek

Reverse band deadlifts, bands set up for a complete deload at lock-out:
245 X 3
335 X 2
425 X 1
515 X 1
605 X 1
655 X 1
675 X 1

Close grip lat pulldowns: 190 X 8, 220 X 8, 250 X 6
Chest supported rows: 4 plates for 3 sets of 6
Hammer curls: 60 lb dumbells for 3 sets of 8
Barbell curls: 95 for 2 sets of 8
Heavy abs

Posted by: PeteTheGreek

Bench Day

225 for 4 sets of 10
225 for 1 set of 21. Went for a rep record here and almost had a stroke. Think I can get 30 if I'm fresh.

Dumbell bench: 95 lb dumbells for 3 sets of 15

Rear delts of seated row machine: 3 plates X 8, 3 plates and a quarter for 2 sets of 7

Side lateral raises: 25 lb dumbells 3 sets of 10

Oh, and Cock Knocker was a no show. Probably busy trying to wash man pudding off of his shirt. People who miss bench day usually get severely punished on squat day.

Posted by: Brutus_G

Thanks man do you mind if i ask you some more questions im not trying to whore up your journal and im not really a powerlifter anymore.

LOL damn 30 you could show up some of those NFL players and they actually practice for that shit and are younger.

Posted by: PeteTheGreek

Yes, you're fine asking questions.

ME Squat:

Hatfield bar box squats with loose briefs:
Warm-up to 445 for 5 sets of 2, then
495 X 1
535 X 1
575 X 1

45 degree back extensions with cambered bar on back:
75 for 1 set of 8
95 for 2 sets of 8

Heavy ab pulldowns with bands

Forgot to tell Pole Smoker about our late start today. I had plans of killing him for missing yesterday's bench day.

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Forgot to tell Pole Smoker about our late start today. I had plans of killing him for missing yesterday's bench day.

Out of curiosity, what did you have planned?

Posted by: PeteTheGreek

225 for 100 reps inside of 5 minutes

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

225 for 100 reps inside of 5 minutes

I probably couldn't make it past 40 in 5 minutes.

Posted by: fufu

Idk, what if you did 5 reps, rest 30 seconds, do another 5 every 30 seconds, I bet you could make it pretty far.

Anyway, Sean - get on aim!!!!!!

Posted by: PeteTheGreek

ME Bench

I picked up some kind of stomach funk and had to miss tue and wed so I didn't expect any miracles today. I'm down about 5 lbs in bodyweight.

Close grip bench: 275 X 3, 315 X 2 sets of 3
3 board press, pinky on rings: 345 X 3, 365 X 3, 375 X 3
Pin press lock-outs: 455 X 3, 475 X 2 sets of 3
Heavy rear delts: 3 sets of 8

Posted by: PeteTheGreek

Still a little jackeed up from my stomach flu and couldn't sleep last night but overall things went well. Today's plan was to take my squat opener out of a monolift.

Breifs and belt:
135 X 4
225 X 3
315 X 2
405 X 1
515 X 1
Added suit
565 X 1
615 X 1
655 X 1

Reverse hyper: 220 for 3 sets of 8

Heavy Ab pulldowns

Posted by: PeteTheGreek

DE Bench

Pull thru's: 155 X 15 180 X 15, 200 X 15
Heavy Standing Ab pulldowns
Speed bench with mini bands: 185 for 8 sets of 3
Seated barbell front military press: 185 X 5, 205 X 5, 225 X 5
Rear delts on seated row machineL 3 plates and a quarter/side: 3 sets of 7

Posted by: PeteTheGreek

45 degree back extensions with cambered bar: 95 X 6, 115 X 3 sets of 6
Bent over rows on seated leg press: 315 X 7, 340 X 7, 365 X 7, 385 X 6
Pull-ups: bodyweight for 3 sets of 8
Barbell Curls: 95 for 3 sets of 8
Hammer curls: 60 lb dumbells for 3 sets of 8
Heavy abs

Posted by: PeteTheGreek

ME Bench

Close grip bench: 275 X 1, 315 X 1, 350 X 1
4 board press-pinky on rings: 360 X 3, 395 X 3, 425 X 2, 435 X 2
Pin press lock-outs: 455 X 3, 475 X 3, 495 X 2 sets of 3
Rear delts: 3 sets of 7, 3 plates/side and a quarter

Sean really shit the bed on his bench. One of those days

Posted by: PeteTheGreek

ME Squat/Dead

Deadlift: Straight weight

135 X 4
225 X 2
315 X 2
405 X 1
495 X 1
545 X 1
595 X 1

Reverse Hyper
220 for 3 sets of 10

Heavy Standing Ab pulldowns

Posted by: ReproMan

How do you add weight to reverse hypers, with resistance bands or a specific piece of equipment?

Posted by: PeteTheGreek

There is a pendulum so you can add weight:

EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

Posted by: ReproMan

Quote:

Originally Posted by PeteTheGreek

There is a pendulum so you can add weight:

EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

Ah nice, thanks.

We have one without the pendulum at my gym.

Posted by: PeteTheGreek

Speed Bench Day

Speed bench with mini-bands: 185 X 8 sets of 3
Seated front barbell military press: 185 X 5, 225 X 7, 225 X 5
Rear Delts: 3 plates and a quarter/side for 3 sets of 8
Heavy standing ab pulldowns: 3 sets
Pull thru's: 155 X 15, 175 X 15, 195 X 15

Posted by: PeteTheGreek

Back Day, Did not use straps for anything

Straight leg deads, double overhand grip, no straps: 275 for 3 sets of 8. It was a bitch trying to hang on to the bar.
T-bar rows: 3 plates and a quarter: 3 sets of 8
Lat pulldowns: 230 for 3 sets of 8
Straight bar curls: 95 for 3 sets of 8
Hammer curls: 55 lb dumbells 3 sets of 8

At the end of the workout, I couldn't hang on to anything, my forearms are jacked from trying to squeeze the bar.

Posted by: Brutus_G

What in your opinion is the most under developed muscle for strength?

Posted by: PeteTheGreek

Heart. No one wants to put in the work so they quit like pussies

Posted by: Brutus_G

Quote:

Originally Posted by PeteTheGreek

Heart. No one wants to put in the work so they quit like pussies

Thats a good response man never thought of it but yeah thats probably the best one.

Posted by: Brutus_G

Is there any reason to train calves is strength is your goal?

Posted by: PeteTheGreek

I only do exercises that will help my squat, bench and deadlift and calf raises ain't one of them

Posted by: PeteTheGreek

ME Bench

Bar X 10
95 X 8
135 X 6
185 X 4
225 X 3
275 X 1
315 X 1
Added 5 boards
365 X 3
405 X 3
435 X 3
455 X 2
475 X 2

Pin press lock-outs:
405 X 3
455 X 3
495 X 3
525 X 2

Rear Delts
3 plates/side for 3 sets of 8

Posted by: PeteTheGreek

ME Squat

I have a meet on June 23. Took my last heavy squat today. Last heavy deadlift was last week. My plan today was an opener and a conservative second attempt.

Belt and Briefs:

145 X 4
255 X 3
345 X 1
435 X 1
Added suit
525 X 1
585 X 1
Added knee wraps
625 X 1 Opener
675 X 1 Second attempt-Miss. I went straight down instead of sitting back. I absolutely hate missing lifts because of technical issues. Nothing annoys me more.
675 X 1 Good

Reverse Hypers:

210 for 3 sets of 12

I'll do my normal shit during the week, take a couple of shirted bench singles next Saturday, then it's go time.

Posted by: PeteTheGreek

Speed Bench: 185 for 8 sets of 3
Seated Barbell Military press: 185 X 5, 205 X 5, 225 X 5
Rear Delts: 3 plates and quarter/side: 3 sets of 8
Pull thru's: 155 X 15, 180 X 15, 200 X 15
Heavy Standing Ab pulldowns: 130 for 3 sets of 10

Posted by: PeteTheGreek

Speed deadlift: 315 for 8 sets of 2
45 Degree back extensions with cambered bar on back: 115 for 3 sets of 6
Chest supported rows: 4 plates for 3 sets of 6
Lat pulldowns: 220 X 8, 240 X 8
Barbell curls: 95 for 3 sets of 8
Hammer curls: 55 dumbells for 3 sets of 8
Standing Ab pulldowns: 130 for 3 sets of 10

Posted by: fufu

Good luck with your meet. Do you have any pre-meet protocal, not stuff that is necessary in the gym.

Posted by: Brutus_G

Quote:

Originally Posted by fufu

Good luck with your meet. Do you have any pre-meet protocal, not stuff that is necessary in the gym.

Yeah out of curiosity how do you eat for meet day?

Posted by: PeteTheGreek

The only thing I do different training wise is that I will not take a heavy squat or deadlift one week out from a meet. I did my last heavy squat last Sunday and my last dead the week before. I'll take a light bench this Saturday, something in the neighborhood of 475, and that's it. I might do some speed benching next Tuesday.

The other important thing is to just go about your normal business the week of the meet. Don't take time off from work or curtail your activities outside of the gym.

Also, my weight is normally right at 220 in the morning so I don't make any meal changes. After the 24 hr weigh in, I just eat my normal meals. I'll eat a pizza the night before. The morning of the meet before squats I'll have pancakes or french toast. I keep hydrated throughout the meet with a mixture of pedialyte and water. After squats I'll eat a sandwich, some cookies, etc. Same after bench.

Also, I don't waste any time before the meet thinking about what my second and third attempts will be. I open with 90% of what I did in training and go from there. That's pretty much it. The most important thing you can do during the week of the meet is to not stray from your normal routine outside of the gym.

Posted by: PeteTheGreek

ME Bench

Today I used a loose Karins shirt just to get some moderate weight in my hands.

bar X 10
95 X 10
135 X 5
185 X 4
225 X 3
275 X 1
Added shirt
365 X 1
405 X 1
445 X 1
475 X 1

Pin press lock-outs

405 X 3
455 X 3
495 X 3
515 X 2

Rear Delts on chest supported row machine

2 plates and a quarter for 3 sets of 8

Training is pretty much done. My openers next week will be 90% of what I should reasonably get so I'm looking at 635 sq, 465 bp, 540 dead. Now I wait.

Posted by: Brutus_G

How you like your shirt? Also do alot of powerlifters use drugs?

Posted by: PeteTheGreek

The shirt I used today is loose. I was able to touch 365 with it. I've had shirt I couldn't touch 500 with. I have no clue how many lifters use drugs nor do I care. I use a drug called ibuprofen. I take anywhere from 12-16 a day.

Posted by: Brutus_G

Quote:

Originally Posted by PeteTheGreek

The shirt I used today is loose. I was able to touch 365 with it. I've had shirt I couldn't touch 500 with. I have no clue how many lifters use drugs nor do I care. I use a drug called ibuprofen. I take anywhere from 12-16 a day.

Alot of pain?

Posted by: PeteTheGreek

Only when I watch Junior bench

Posted by: PeteTheGreek

Sunday:

Dicked around and did some stiff leg deads and heavy abs to keep the blood flowing.

Today

Speed bench: 185 for 8 sets of 3
Rear Delts: 3 plates/side for 3 sets of 8
Pull thru's: 150 X 15, 170 X 15, 185 X 15
Heavy standing ab pulldowns: 130 for 3 sets of 10

Now I wait for meet day.

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Only when I watch Junior bench

Posted by: PeteTheGreek

Weigh in

Weighed in this morning at 219 1/4. My normal weight in the morning is about 222. Problem this week is that I ended up getting sick on Wed. Caught some kind of stomach bug again. I've been fighting the last two days trying to keep my weight up and I've been feeling really lethargic.

Today after 8:30 weigh in I slammed down a liter of pedialyte and 32 oz of water. I then had three pancakes, sausage and milk at 9:00 am, 4 soft tacos at 12:00 pm, pasta and meat sauce at 3:00, pasta and meat sauce with bread at 6:00 and another serving of pasta, meat sauce and bread at 9:00. Throughout the day I drank about a gallon of water and 2 liters of pedalyte. Right now I'm at 223.5. I'd like to be at about 225 by meet time tomorrow.

My openers are 625-460-540, which is about 90% of what I did in training for this meet. I still feel like shit from this bug so I don't know what to expect tomorrow. I won't think about second attempts until I get my openers in but I'm not expecting much. We'll see what happens.

Posted by: PeteTheGreek

Meet Day

Squat: 1st- 625
2nd- 675
3rd- 725 miss. I went straight down instead of sitting back

Bench: 1st- 460
2nd- 505
3rd- 525

Deadlift: 1st- 540
2nd- 570
3rd- 600 miss. Simply ran out of gas.

Junior took some video of the squats and benches so hopefully he can get them posted soon.

Posted by: Brutus_G

Thats some heavy ass weight man GJ any ones you are really happy with?

Posted by: PeteTheGreek

Just the bench attempts. I left too much squat weight on the platform. Junior will post the videos. 675 came up real fast but I took too big of a jump on my third squat. I also really wanted the 600 pull but I had nothing left in the tank.

Posted by: Seanp156

Pete's 1st Squat 625lbs x 1 YouTube - Pete's 1st Squat 625lbs

Pete's 2nd Squat 675lbs x 1
YouTube - Pete's 2nd Squat 675lbs

Pete's 3rd Squat 725lbs x 0
YouTube - Pete's 3rd Squat 725lbs x 0

Random guy's 1050lbs squat
YouTube - 1050lbs Squat

Lynn's 1st Bench 405lbs x 1
YouTube - Lynn's 1st Bench 405lbs

Lynn's 2nd Bench 420lbs x 1
YouTube - Lynn's 2nd Bench 420lbs

Lynn's 3rd Bench 435lbs x 1
YouTube - Lynn's 3rd Bench 435lbs

Pete's 1st Bench 460lbs x 1
YouTube - Pete's 1st Bench 460lbs x 1

Pete's 2nd Bench 505lbs x 1
YouTube - Pete's 2nd Bench 505lbs x 1

Pete's 3rd Bench 525lbs x 1
YouTube - Pete's 3rd Bench 525lbs x 1

Posted by: PeteTheGreek

Some light dicking around today

Pull thru's: 150 for 3 sets of 15
Standing ab pulldowns: 120 for 3 sets of 15
Close grip bench: 185 for 5 sets of 10
Seated barbell military press: 185 for 3 sets of 8
Seated rear delts: 3 plates/side for 3 sets of 10

Posted by: PeteTheGreek

More light dicking around

Cambered bar good mornings: 185 for 4 sets of 8
Chest supported rows: 3 plates and a quarter for 4 sets of 8
Wide grip pull-ups: bodyweight for 3 sets of 8
Hammer curls: 45 for 3 sets of 8, superset with barbell curls: 95 lbs for 3 sets of 8
Standing ab pulldowns: 120 for 3 sets of 15

Posted by: PeteTheGreek

Floor press: 225 for 4 sets of 10
Dumbell bench: 90 lb dumbells for 3 sets of 15
Seated rear delts: 3 plates/quarter for 3 sets of 8
Side laterals: 25 lb dumbells for 3 sets of 10

On vacation for a week

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Floor press: 225 for 4 sets of 10
Dumbell bench: 90 lb dumbells for 3 sets of 15
Seated rear delts: 3 plates/quarter for 3 sets of 8
Side laterals: 25 lb dumbells for 3 sets of 10

On vacation for a week

Are the other guys benching tomorrow morning?

Posted by: PeteTheGreek

Yes

Posted by: Big G

Quote:

Originally Posted by PeteTheGreek

Meet: 640 sq 520 bp 575 dl
Gym: 665 sq 530 bp 600 dl

Holy Batmobile! I'm going to keep my mouth shut. I'm liable to get killed in here.

Shit! Did I say that outloud?

Posted by: PeteTheGreek

Back from vacation. Did nothing but sleep about 12 hours a day, fish and boating. Caught a 15 lb white stripe bass in Smith Lake in Alabama. Fucker was strong and took some work to reel in. Lower back a little stiff from driving for 9 hours so I went pretty light today.

Hatfield bar low box squats, loose briefs and belt: 355 for 6 sets of 3 then 1 set of 10

Cambered bar good mornings: 185 for 3 sets of 5

Standing Ab pulldowns: 130 for 3 sets of 8

Sled dragging: about 300 feet for 3 trips

Posted by: PeteTheGreek

DE Bench

Close grip bench: 185 for 5 sets of 10
Seated front military press: 185 for 3 sets of 8
Machine rear delts: 3 plates for 3 sets of 10
Pull thru's: 150 for 3 sets of 15
Heavy abs

Posted by: PeteTheGreek

Speed deadlift: 315 for 7 sets of 2
Bent over rows: 315 for 3 sets of 8
Lat pulldowns: 220 1 X 8, 250 1 X 6
Chest supported rows: 3 plates/quarter 1 X 8, 4 plates 1 X 6
Hammer curls: 60's for 3 sets of 7
Barbell curls: 95 for 3 sets of 8
Heavy standing ab pulldows: 3 sets of 10

Posted by: PeteTheGreek

Close Grip Bench: 275 for 2 sets of 5, 275 for 1 set of 9. Went for a rep record here but I started misgrooving the weight so I bailed after 9.

3 Board press: 315 X 3, 345 X 3, 365 X 3, 385 X 2

Pin press lock-outs: 455 for 2 sets of 3, 495 for 1 X 3

Rear Delts: 3 plates/side 1 X 8, 3 plates & quarter 2 X 7

Posted by: katt

Impressive weights!

Posted by: PeteTheGreek

Hatfield bar low box squats, loose briefs and belt: 425 for 8 sets of 3
Cambered bar 45 degree back extensions: 95 X 8, 115 X 8, 125 X 7
Standing Ab pulldowns: 130 for 3 sets of 10

Posted by: PeteTheGreek

Speed bench with mini-bands anchored under bench: 185 for 8 sets of 3
Front seated military barbell press: 185 X 5, 225 X 5, 235 X 5
Rear delt machine: 150 X 8, 165 X 8, 175 X 8
Pull thru's: 150 for 3 sets of 15
Heavy abs

Posted by: PeteTheGreek

Pull thru's: 150 X 15, 180 X 15, 195 for 2 sets of 15
Chest supported rows: 3 plates/quarter 1 X 8, 4 plates 2 X 7
Bent over rows on leg press machine: 315 X 6, 340 X 6, 365 X 6
Pull ups: Bodyweight 2 sets of 8
Hammer curls: 60's 3 sets of 7
Barbell curls: 95 3 sets of 8
Heavy ab pulldowns: 3 sets of 10

Posted by: PeteTheGreek

ME Bench

Bar X 10
95 X 8
135 X 6
185 X 4
225 X 3
275 X 1
315 X 1
Added 4 boards
365 X 3
395 X 3
425 X 3
435 X 2

Pin press lock-outs
455 X 3
495 X 2 sets of 3

Plate loaded rear delts: 3 plates/side for 3 sets of 8

Posted by: PeteTheGreek

ME Squat

Hatfield bar low box squats, loose briefs and belt:
EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers
Bar X 5
175 X 5
265 X 3
355 X 3
Work sets: 445 for 5 sets of 3, then
495 X 1
535 X 1
585 X 1-this one almost killed me

45 degree back extensions with cambered bar on back:
EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers
85 X 8
105 X 8
125 X 8
135 X 5

Heavy Ab Machine crunches: 3 sets of 10

Posted by: Brutus_G

Hey Pete does the PL gear help with your back at all i mean i know it helps the hips so?

Posted by: Brutus_G

Hey pete does the PL gear help with your back at all i mean i know it helps the hips so?

Posted by: PeteTheGreek

No, mostly hips

Posted by: PeteTheGreek

DE Bench

Speed bench: 185 X 3 sets of 3
205 X 2 sets of 3
225 X 2 sets of 3

Seated barbell front military press, went for a 3 rep record here:
185 X 3
225 X 3
245 X 3
255 X 3
I figure I'll need to get 275-285 X 3 to get 315 for 1.

Plate loaded rear delts: 3 plates 1 X 8
3 plates/quarter 2 X 7

Heavy Standing ab pulldowns: 3 sets of 10

Posted by: soxmuscle

Quote:

Originally Posted by PeteTheGreek

There is a pendulum so you can add weight:

EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

Jesus.

What a view.

Posted by: PeteTheGreek

Reverse band deadlifts
225 X 3
315 X 3
405 X 2
495 X 2
585 X 2
635 X 1
675 X 1

Pull thru's
150 X 10
180 X 10
210 X 10

Chest supported rows
4 plates for 3 sets of 6

Pull downs
220 X 10
250 X 8

Barbell curls
95 for 3 sets of 8

Hammer curls
55 dumbells 3 sets of 8

Heavy abs
3 sets of 15

Posted by: katt

What's a reverse band deadlift?

Posted by: PeteTheGreek

Reverse Band Deadlifts

Posted by: Brutus_G

Quote:

Originally Posted by soxmuscle

Jesus.

What a view.

LOL if you look closely for a minute or two you can see shes laying down on a machine.

Posted by: PeteTheGreek

ME Bench

95 X 10
135 X 8
185 X 4
225 X 3
275 X 1
Added loose Karins DD shirt
365 X 1
405 X 1
455 X 1
480 X 1

Pin press lock-outs in the rack, pin 9, about a 5 inch range of motion:

405 X 3
455 X 3
455 X 3
495 X 1

Plate loaded rear delts:

3 plates/side: 3 sets of 10

I'm off to Myrtle Beach for a week of R&R

Posted by: fufu

have fun, bring back from precious moments captured on film.

Posted by: JerseyDevil

You just got back from vacation on 7/8, now you are heading to Myrtle Beach for a week? I want your job

Posted by: PeteTheGreek

Back from second vacation. We traveled with two of my wife's cousins and their kids. One particular 16 year old was a whiny little bitch the whole time. She bitched about everything and her mommy gave in every time. Even my 9 year old said to her, "Would you please shut up?" The highlight of the trip was my 6 year old dropped the "f" bomb for the first time. He said, "Dad, what does fuck mean?" A few days later he also grabbed my sack for no reason.

Well, after a 700 mile drive yesterday and eating nothing but shit all week, this is what I did today:

Speed box squats, straight bar:
365 for 8 sets of 3, about 2-3 minutes RI

Cambered bar 45 degree back extensions:
95 for 3 sets of 10

Standing ab pulldowns:
130 for 3 sets of 10

Oh, and it looks like Sean gave up on us. We haven't seen him in weeks. The verbal abuse finally got to him?

Posted by: PeteTheGreek

Standing Ab pulldowns: 120 X 12, 130 X 12, 135 X 10
Pull thru's: 150 for 3 sets of 15
Speed bench with mini bands anchored under bench: 185 for 8 sets of 3
Seated barbell front military press: 185 X 5, 205 X 5, 225 X 5
Rear delts on chest supported row: 2 plates and a quarter: 3 sets of 8

Posted by: PeteTheGreek

Reverse band deadlift-bands set to completely deload right above knee:
225 X 3
315 X 2
405 X 2
495 X 2
585 X 1
635 X 1
675 X 1

Cambered bar good mornings:
275 for 3 sets of 5

Chest supported rows:
4 plates for 3 sets of 5

Lat pulldowns:
220 X 8
250 X 5

Straight bar curls:
95 for 3 sets of 8

Hammer curls:
55 lb dumbells 2 sets of 8

Machine Ab crunch:
130 for 3 sets of 8

Posted by: PeteTheGreek

Close grip reverse band bench:
225 X 5
315 X 5
365 X 3
405 X 3
455 X 3
475 for 3 sets of 3

Low Pin press lock-outs, about a 6 inch range of motion:
365 X 3
405 for 2 sets of 3

Machine rear delts:
140 X 8
160 X 8
180 X 7

Posted by: Brutus_G

LOL he grabbed your nuts ?

Quote:

Originally Posted by PeteTheGreek

Back from second vacation. We traveled with two of my wife's cousins and their kids. One particular 16 year old was a whiny little bitch the whole time. She bitched about everything and her mommy gave in every time. Even my 9 year old said to her, "Would you please shut up?" The highlight of the trip was my 6 year old dropped the "f" bomb for the first time. He said, "Dad, what does fuck mean?" A few days later he also grabbed my sack for no reason.

Well, after a 700 mile drive yesterday and eating nothing but shit all week, this is what I did today:

Speed box squats, straight bar:
365 for 8 sets of 3, about 2-3 minutes RI

Cambered bar 45 degree back extensions:
95 for 3 sets of 10

Standing ab pulldowns:
130 for 3 sets of 10

Oh, and it looks like Sean gave up on us. We haven't seen him in weeks. The verbal abuse finally got to him?

Posted by: PeteTheGreek

yeah, he's not all there.

Posted by: PeteTheGreek

Safety Bar Low Box Squats:
355 for 8 sets of 3
355 for 1 set of 12

Cambered bar 45 degree back extensions:
95 X 6
115 X 6
125 X 6

Standing Ab pulldowns
120 X 12
130 X 10
130 X 8

Posted by: PeteTheGreek

Speed bench:
185 for 4 sets of 3 pinky on rings
205 for 4 sets of 3 one inch in from rings

Seated barbell military press:
185 for 2 sets of 8
185 for 1 set of 14. This rep record is dedicated to Pud. I also forget to dedicate my last set of squats yesterday to Pud.

Plate loaded rear delts:
3 plates/side for 1 sets of 8
3 plates & quarter/side, 2 sets of 8

Heavy machine ab crunch, pin 4:
110 X 10
130 X 8
140 X 8

"Everybody wants to be a bodybuilder, but don't nobody wanna lift no heavy ass weight!"- Ronnie Coleman

Posted by: Brutus_G

Nice Mills! That quote is so true heavy weights=muscles.

Posted by: PeteTheGreek

This is the intensity so few have, click on the Chuck V squat vid:

Iron House Gym

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Speed bench:
185 for 4 sets of 3 pinky on rings
205 for 4 sets of 3 one inch in from rings

Seated barbell military press:
185 for 2 sets of 8
185 for 1 set of 14. This rep record is dedicated to Pud. I also forget to dedicate my last set of squats yesterday to Pud.

Plate loaded rear delts:
3 plates/side for 1 sets of 8
3 plates & quarter/side, 2 sets of 8

Heavy machine ab crunch, pin 4:
110 X 10
130 X 8
140 X 8

"Everybody wants to be a bodybuilder, but don't nobody wanna lift no heavy ass weight!"- Ronnie Coleman

. Thanks for the dedications Pete.

Posted by: PeteTheGreek

Pull thru's:
150 X 15
170 X 15
190 X 15
230 X 14-I lost my grip on the rope with the last rep and the stack came crashing down. Got some evil looks from the front desk. They barely tolerate us powerlifters to begin with.

Chest supported rows:
4 plates- 3 sets of 7

Bent over rows on leg press machine:
315 X 8
340 X 7
365 X 6

Lat pulldowns:
235 X 8
255 X 5

Barbell curls for girls:
95 for 3 sets of 8

Hammer Curls:
60 lb dumbells for 3 sets of 8

Standing Ab pulldowns:
110 X 10
120 X 8
130 X 8

Posted by: Brutus_G

Hey man you wnat the girls you gotta do the curls

thats one hell of a row what can you chinup?

Posted by: PeteTheGreek

I can only pull my fat ass up for about 10-12 reps. I do each rep from a hanging dead stop though.

Posted by: Brutus_G

Quote:

Originally Posted by PeteTheGreek

I can only pull my fat ass up for about 10-12 reps. I do each rep from a hanging dead stop though.

Wow thats very good most PL seem to not be able to do much in that department.

Posted by: PeteTheGreek

ME Bench:
Bar X 10
95 X 8
135 X 6
185 X 4
225 X 2
275 X 2
315 X 1
Added 4 boards
365 X 3
405 X 3
425 X 2
445 X 1, missed second
445 X 1, missed second again

Pin presses off floor-pin five:
315 X 3
405 X 3
455 X 3
495 X 2 sets of 3

Rear delts:
165 X 8
185 X 2 sets of 7

Posted by: katt

Dang,, you have some big ass weights going on there... That pizza, Ice cream & pepsi diet is really paying off!!

Posted by: PeteTheGreek

Not for my triglycerides it isn't.

Posted by: fufu

Got anymore meets this year?

Posted by: Brutus_G

Hey Pete if you had to gain weight how would a PL go about it to make sure its not all fat?

Posted by: PeteTheGreek

Quote:

Originally Posted by fufu

Got anymore meets this year?

I might do one in October, if not, probably early next year

Posted by: PeteTheGreek

Quote:

Originally Posted by Brutus_G

Hey Pete if you had to gain weight how would a PL go about it to make sure its not all fat?

For 5 days a week, I would go with your normal diet spread out over 5 or 6 meals/day. On days 7 and 8, I would load up on complex carbs.

Posted by: PeteTheGreek

Hatfield Bar Low box squats, loose briefs:
Bar X 5
175 X 2 sets of 3
265 X 3
355 X 2
405 for 8 sets of 3: 90 sec RI

Cambered bar 45 degree back raises:
95 for 4 sets of 10

Ab crunches supersetted with standing ab pulldowns:
3 sets of 10

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

405 for 8 sets of 3: 90 sec RI

Posted by: PeteTheGreek

The three of us started our work sets at 8:28 and finished at 8:40.

Posted by: PeteTheGreek

Speed bench:
185 for 4 sets of 3 pinky on rings
205 for 4 sets of 3 pinky one inch in from rings

Seated barbell military press:
185 X 3
225 X 2
250 X 1
275 X 1
285 X 1 miss: Fuck
285 X 1 miss: shit

Tricep rope pushdowns:
120 X 15
130 X 12
140 X 10

Standing Ab pulldowns:
110 X 12
120 X 10
130 X 19
Supersetted with machine ab crunches, pin 4
130 X 8
140 X 5

Posted by: Brutus_G

I wish i was speed benching 205 i still cant get over how much you mill press Pete. Why do you do them? I mean i know that Dave tate always says to not do much direct delt work maybe laterals.

Posted by: PeteTheGreek

If you look at my form in my bench shirt, you'll see that I bring the bar very low over my belly with my elbows tucked in to the sides. Without strong delts, my wrists would end up rolling forward and I would dump the bar on my belly. I had several incidents where I was dumping the bar on my belly. Ever since I started doing front overhead pressing, I haven't dumped the bar.

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