Gear Whore Training Log [Forum Archive]

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Gear Whore Training Log

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Posted by: PeteTheGreek

Speed deadlifts:
315 for 8 sets of 3

Pull thru's:
150 X 15
180 X 15
200 X 15

Chest supported rows:
4 plates for 3 sets of 7

Med Grip Lat pulldowns:
220 for 2 sets of 8

Pull-ups:
Bodyweight for 2 sets of 6

Hammer curls:
55 dumbells for 3 sets of 8

Barbell curls:
95 for 3 sets of 8

Ab crunch machine, pin 3
150 X 10
160 X 10
170 X 8

Posted by: katt

55's for hammers? That's pretty darn impressive! Nice work!

Posted by: PeteTheGreek

ME Bench:
Bar X 10
95 X 8
135 X 6
185 X 4
225 X 2
275 X 1
315 X 1
Added Karins DD bench shirt repaired by my local gay tailor
405 X 1 no touch
455 X 1 no touch
455 X 1 no touch
475 X 1 no touch
505 X 1 touch-this one took awhile to lock out

Pin press lock out off the floor:
405 X 3
455 X 3
495 X 3

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

Light side laterals:
25 lb dumbells for 3 sets of 10

Posted by: PeteTheGreek

Safety bar low box squats, loose briefs:
Bar X 5
175 X 5
265 X 3
355 X 2
405 for 5 sets of 3, about 90 sec RI

Switched to straight bar squats, predator briefs:
315 X 3
405 X 2
495 X 1
545 X 1
585 X 1
585 X 1
635 X 1
Felt good to get some weight on my back.

Cambered bar 45 degree back raises:
95 X 8
105 X 8
115 X 8

Ab machine crunches
140 X 12
150 X 10
160 X 8

Posted by: Brutus_G

Hey Pete what would i have to be squating benching and deadlifitng to be decent at 170?

Posted by: PeteTheGreek

To give you an idea, here are the classification standards for the 165 weight class:

Men's Classifications:

Class 165

Elite 1580
Master 1450
Classs_I 1310
Class_II 1132
Class_III 995
Class_IV 868

You would need 575-430-575 to total Elite. I'm about 50 lbs away from Elite in my weight class

Posted by: Brutus_G

I think i could get class 4 lol . My god is the elite without gear?

Posted by: PeteTheGreek

no.

Posted by: JerseyDevil

Quote:

Originally Posted by PeteTheGreek

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

Iron House Gym

Obviously impressive, but that is considered to parallel in powerlifting? I thought the top of the thighs had to be parallel to the floor.

Posted by: JerseyDevil

Your competition squats on the otherhand, were perfect

Posted by: PeteTheGreek

The top of the thigh at the hip needs to break parallel with the top of the knee cap. Some federations interpret this more loosely than others. The Chuck V squats looked a little high but it's hard to judge from the front. I don't come up until my training partner yells "up" but I usually know when that is because my brains start to squirt out my ears from the pressure of trying to break.

Posted by: PeteTheGreek

Light day today

Speed bench:
185 for 8 sets of 3

Smith Machine military press:
185 for 4 sets of 6

Rear delts on chest supported row:
3 plates for 3 sets of 6

Tricep rope pushdowns with mini-band around neck:
110 X 15
120 X 10
130 X 8

Ab crunch machine:
130 X 10
140 X 10
150 X 10

Posted by: Brutus_G

Quote:

Originally Posted by PeteTheGreek

The top of the thigh at the hip needs to break parallel with the top of the knee cap. Some federations interpret this more loosely than others. The Chuck V squats looked a little high but it's hard to judge from the front. I don't come up until my training partner yells "up" but I usually know when that is because my brains start to squirt out my ears from the pressure of trying to break.

Its so sexy when you talk Technical

Posted by: PeteTheGreek

Deadlift, loose briefs:
135 X 3
225 X 3
315 X 2
405 X 1
475 X 1
525 X 1
560 X 1
I shut it down after this because the weights felt real slow today. I felt like I was grinding out every set but my training partners said they looked fast

I was pressed for time so I did the following with about a minute rest between sets, a la Sean, who should change the name of his thread from "Sean's going for strength" to "Sean's going for pussyitis".

Chest supported rows:
3 plates for 3 sets of 8

Lat pulldowns:
200 for 3 sets of 8

Bar curls:
80 for 3 sets of 8

hammer curls:
55's for 3 sets of 8

Ab pulldowns supersetted with machine ab crunch:
3 sets of 10

Posted by: katt

Nice deadlifts! What... you're partners are not paying attention?

Posted by: fufu

Was it you or Tim that herniated a disc? How long did it take for that to recover? Was there any PT done for that?

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

I was pressed for time so I did the following with about a minute rest between sets, a la Sean, who should change the name of his thread from "Sean's going for strength" to "Sean's going for pussyitis".

Posted by: PeteTheGreek

Quote:

Originally Posted by fufu

Was it you or Tim that herniated a disc? How long did it take for that to recover? Was there any PT done for that?

I have a disk protrusion at L5-S1 and L4-5. If I have a flare-up it takes a few weeks to recover. Pull-thru's, reverse hypers and heavy abs. Not sure exactly what Tim has but last time he injured himself, he was out for a few weeks.

Posted by: PeteTheGreek

Monday Bench:
Bar X 10
95 X 10
135 X 6
185 X 4
225 X 3
275 X 1
315 X 1
Added Karins shirt
405 X 1 no touch
455 X 1 no touch
495 abort-felt something pop in my collar bone.

Today I have very little range of motion in my right arm with severe pain in my right collar bone, pec and trap. Looks like an AC joint strain.

Posted by: PeteTheGreek

Tuesday:

Still some jacked up pain in my right shoulder. Ice, advil, ice repeat. Looks like I'll be taking this time off to get my fat ass in shape. SHould still be able to squat and deadlift

Sled drags in grass, 45 lb plate:
10 trips of 200 feet. 20 second RI

Posted by: Seanp156

Shit Pete... That sucks. Where/when are you guys training this weekend?

Posted by: katt

Dang Pete - Sorry to hear that!! Hopefully you won't be out for too long?

Posted by: PeteTheGreek

Finally have some pain free (more or less) range of motion in my right shoulder, but i don't think it's the ac joint. the pain is underneath the collar bone near my sternum. I think i may have just strained some ligaments. I'll do some close grip cardio benching for a few weeks until the pain goes away.

sled drags:

10 trips of 200 feet, 20 sec RI.

Posted by: Brutus_G

Quote:

Originally Posted by PeteTheGreek

Finally have some pain free (more or less) range of motion in my right shoulder, but i don't think it's the ac joint. the pain is underneath the collar bone near my sternum. I think i may have just strained some ligaments. I'll do some close grip cardio benching for a few weeks until the pain goes away.

sled drags:

10 trips of 200 feet, 20 sec RI.

I want your babies!

Posted by: PeteTheGreek

Knock your shit off now

Posted by: JerseyDevil

Are any of you Columbus boyz Buckeye fans? Just curious.

Posted by: PeteTheGreek

A lot of fans here are rabid. Their lives revolve around whether some college kids can win a game. We have neighbors who throw shit at their TV's and go into suicidal depression if they lose. We're talking about 40 something adults here. If they win, great. If they lose, I don't lose sleep over it. By the way, Ohio teams have lost 4 national championships so far this year: Ohio State Football this past Jan, Ohio State basketball, Cleveland Cavaliers Basketball, Columbus Destroyers Arena Football. The Cleveland Indians are next.

Posted by: PeteTheGreek

Hatfield Bar low box squats:
Bar X 5
175 X 5
265 X 3
355 for 8 sets of 3 inside 8 minutes. This was fun.

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

Standing Ab pulldowns supersetted with Machine Ab crunch:
3 sets of 10

Posted by: JerseyDevil

Quote:

Originally Posted by PeteTheGreek

A lot of fans here are rabid. Their lives revolve around whether some college kids can win a game. We have neighbors who throw shit at their TV's and go into suicidal depression if they lose. We're talking about 40 something adults here. If they win, great. If they lose, I don't lose sleep over it. By the way, Ohio teams have lost 4 national championships so far this year: Ohio State Football this past Jan, Ohio State basketball, Cleveland Cavaliers Basketball, Columbus Destroyers Arena Football. The Cleveland Indians are next.

I know all about the nat'l championship losses.... especially football. I grew up in Virginia (DC area), but lived in Dayton, OH for 17 years. Fell in love with Buckeyes football. That loss to Florida hurt, but I survived, hahaha. The basketball loss didn't bother me at all, but it does suck thinking you get to two nat'l championships in the same year,and get trounced in both.

Posted by: PeteTheGreek

I lived in Alexandria, VA for two years, 1987-1988 and Dayton for 6 years, 1990-1996

Posted by: PeteTheGreek

Well, good news and bad news. I was unable to do any flat benching today. I tried three different grips and anything more than the bar hurt like hell. Tried the dumbells and I couldn't go past the 80's. The pain is on the front part of my trap and underneath my collar bone, but not in the shoulder joint which is good I guess?

The good news is that I was able to do inclines and front military presses with no pain, so the workout went like this:

Iso Lateral Row rear delts:
2 plates/side for 4 sets of 10- these were pretty painfull.

Seated Front Military press:
185 for 3 sets of 8

Incline Bench:
185 for 3 sets of 8

I haven't done inclines in years. My PR is 350. I'll work up to this for the next several weeks until this damn pain goes away. Tomorrow we'll see if I can deadlift.

Posted by: Brutus_G

Thats intresting ive never heard of a pain in that area.

Posted by: PeteTheGreek

Reverse band deadlifts:
245 X 3
335 X 3
425 X 2
515 X 2
605 X 2
675 X 1
715 miss
705 miss

Lat pulldowns:
235 for 3 sets of 6

Chest supported rows:
3 plates and a quarter for 3 sets of 6

Hammer curls:
50's X 8
55's X 8
60's X 8

Barbell curls:
95 for 3 sets of 8

Heavy Ab crunches
3 sets of 10

Rt. collar bone continues to kill, the lat pulldowns were pretty painful, and my left bicep is hurting again. Any curling or rowing movement kills it but it doesn't hurt to keep my arm straight during deadlifting. I swear I'm getting pretty sick of this shit, I'm ready to call it quits. 26 years of this shit is enough

Posted by: Brutus_G

Maybe you need to switch to a higher reps BBer style man.

Posted by: PeteTheGreek

I'd rather eat sawdust and shit 2 X 4's

Posted by: katt

ok Pete - these numbers are insane! Insane!!! I need pictures I tell you... pictures!!!!!

Posted by: PeteTheGreek

All i have is video taken by Sean aka Pud:

YouTube - Broadcast Yourself.

Posted by: katt

I've seen one guy wear the suit in our gym.... how much more "power" does it give you...? Is that the correct word?

Posted by: PeteTheGreek

My squat equipment and wraps, about 150. My bench shirt about 125. I don't get much carryover at all in the deadlift, maybe 20 lbs. It takes about a year to learn the equipment. The bigger guys are getting a much larger carry-over, but the percentages are about the same.

Posted by: JerseyDevil

Quote:

I lived in Alexandria, VA for two years, 1987-1988 and Dayton for 6 years, 1990-1996

I lived in Alexandria, Rose Hill, and Springfield, like 1956-1980.

Dayton, 1980-1997. I lived in Kettering. Did you work out at Larry Pacifico's gym "Champions"? I started lifting in 1985. I went to the Kettering Y on Marshall, not far from Harrigan's Tavern.

Posted by: PeteTheGreek

I was at a Gold's in Miamisburg behind the Dayton Mall and then went to Champions when it first opened before I left town

Posted by: JerseyDevil

Quote:

Originally Posted by PeteTheGreek

I was at a Gold's in Miamisburg behind the Dayton Mall and then went to Champions when it first opened before I left town

Did you know Tom Mazzota by any chance?

Posted by: PeteTheGreek

No.

Posted by: PeteTheGreek

Incline barbell bench:
185 for 4 sets of 8

Front Military Press:
185 for 3 sets of 8

Rear delt rope pulls:
3 sets of 8

Rear delts on pec deck:
3 sets of 8

Standing Ab pulldowns supersetted with machine ab crunch:
3 sets of 10

Shoulder still fubar. Tomorrow we're squatting with a straight bar. God help me.

Posted by: JerseyDevil

Quote:

Originally Posted by PeteTheGreek

No.

You are a lucky man.

Posted by: PeteTheGreek

what's his gig?

Posted by: PeteTheGreek

Straight bar low box squats, loose briefs:
Bar X 5
145 X 5
235 X 3
325 X 3
325 X 3
415 for 5 sets of 3

Took a few light singles here to test bar speed:
465 X 1
505 X 1

Reverse Hypers:
210 for 3 sets of 10

Standing ab pulldowns with two medium bands:
3 sets of 20

Posted by: Brutus_G

Can i get a hug Pete?

Posted by: PeteTheGreek

Standing ab pulldowns supersetted with machine ab crunch:
3 sets of 10

Barbell Incline Bench:
Bar X 10
95 X 10
135 X 5
185 X 5
225 X 8
225 X 8
225 X 13-went for a rep record here but pain intensified so I shut it down

Military Pin Presses, set the pins at about 6 inch range of motion:
135 X 5
225 X 3
275 X 3
315 X 3
315 X 3
365 for 3 sets of 3. Had trouble balancing the bar

Rear delts on pec deck:
3 sets of 8

Side Laterals:
3 sets of 10

Collar bone/trap pain still there. Hasn't gotten any worse or better. Still can't do any type of flat benching. A very strange injury. Getting it checked out on Thursday, but I know my ortho doc will tell me to stop. He keeps asking me why I do it and my response always is "because golf is for fags."

Posted by: DOMS

Quote:

Originally Posted by PeteTheGreek

Collar bone/trap pain still there. Hasn't gotten any worse or better. Still can't do any type of flat benching. A very strange injury. Getting it checked out on Thursday, but I know my ortho doc will tell me to stop. He keeps asking me why I do it and my response always is "because golf is for fags."

Do you have a guess at what the problem is? Is it possible that you've somehow fractured your clavicle?

Posted by: PeteTheGreek

I don't think so. I wouldn't be able to do anything if I fx the collarbone

Posted by: DOMS

Quote:

Originally Posted by PeteTheGreek

I don't think so. I wouldn't be able to do anything if I fx the collarbone

Might you be impinging the Brachial Plexus, which runs under the clavicle and over the ribs? In the worst cases, this can lead to permanent nerve damage to the nerve bundle that feeds to the arm(s).

Posted by: PeteTheGreek

That would suck. We'll see what the doc says on Thur

Posted by: Brutus_G

I now have a bruised sternum so benching is out for me to.

Posted by: PeteTheGreek

Cambered bar 45 degree back raises:
95 X 10
115 X 8
125 X 6
125 X 5

EZ bar curls:
90 for 3 sets of 8

straight bar curls:
95 for 3 sets of 8

chest supported rows:
3 plates/quarter X 6
4 plates for 2 sets of 6

bent over rows on horizontal leg press:
315 X 8
340 X 8

standing ab pulldowns with heavy bands:
3 sets of 20

Posted by: PeteTheGreek

Sled drags, 90 lbs + weight of sled:
10 trips of 60 yards, 30 sec rest intervals. I usually do these in a remote parking lot but today I did them on the street in front of my house. The neighbors are like "WTF is that dumb ass Greek doing now?" Nothing beats annoying the neighbors.

Posted by: katt

Exactly.... they'll always wonder what you're going to do next!!

Posted by: PeteTheGreek

Close Grip front military press:
185 X 5
205 X 5
205 X 5
205 X 6

Rear delts on pec dec:
3 sets of 8

Tricep rope pushdowns:
worked up to 150 X 10

Tricep straight bar pushdowns:
worked up to 170 X 12

Machine Ab crunch:
3 sets of 10

Went to ortho doc today and he said I just strained some ligaments, etc in my pec/trap around the collar bone. There was probably a minor subluxation in the collar bone when I hurt it benching. The bad news is that he thinks I have a partially torn left bicep and I go in for an MRI on Tuesday. He told me to take it easy so tomorrow we're putting on some of our gangster gear and I'm shooting for a squat in the 650 range.

Posted by: DOMS

Here's hoping that your biceps problem turns out to be minor.

Posted by: PeteTheGreek

ME Squat:

Slight change in squat plans today. We've been squatting at a private gym so the general consensus today was that we would box squat with heavy bands around the plates, anchored to the base of the rack, using a cambered bar. The band tension I would guess added about 100 lbs to the bar. Here's a video which closely describes what we were doing:

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

Bar X 5
155 X 5
245 X 3
Added Bands
335 X 3 w/bands
425 for 3 sets of 3 w/ bands
475 for 2 sets of 3 w/ bands
515 for 1 w/ bands

Reverse Hypers:
220 for 4 sets of 8

Standing ab pulldowns with bands:
2 sets of 20

Decline sit-ups:
2 sets of 20

Also, after we were done one of my partners was taking a heavy single with a straight bar so we were using the 100 lb plates for him. This did absolute wonders for my bicep trying to load a 100 lb plate.

Posted by: katt

ok so those look really tough!! Have you ever done these before? What was your impression of these vs a regular box squat?

Posted by: PeteTheGreek

Very hard to keep the bar under control. It kept waving front to back. Plus the bands pull you down fast. You have to fight against them so you don't get squashed through the box. I'd say the bar weight plus the bands amounted to about 615-625.

Posted by: Brutus_G

Thats just strong Pete!

Posted by: PeteTheGreek

Sled drags-30 sec RI:

2 65 foot trips-45 lbs plus sled walking forward
6 65 foot trips-90 lbs plus sled walking forward
2 65 foot trips-45 lbs plus sled walking backwards-these lit up my quads
2 65 foot trips-45 lbs plus sled walking forward
Then I had to drag the motherfucker up my driveway to put it away

Posted by: BoneCrusher

Quote:

Originally Posted by PeteTheGreek

Close Grip front military press:
185 X 5
205 X 5
205 X 5
205 X 6

Rear delts on pec dec:
3 sets of 8

Tricep rope pushdowns:
worked up to 150 X 10

Tricep straight bar pushdowns:
worked up to 170 X 12

Machine Ab crunch:
3 sets of 10

Went to ortho doc today and he said I just strained some ligaments, etc in my pec/trap around the collar bone. There was probably a minor subluxation in the collar bone when I hurt it benching. The bad news is that he thinks I have a partially torn left bicep and I go in for an MRI on Tuesday. He told me to take it easy so tomorrow we're putting on some of our gangster gear and I'm shooting for a squat in the 650 range.

Been lurking in your journal for a while now and have been impressed by how you think outside the box in your approach to training. The consequence to that is sometimes we injure ourselves. I did a number on my rt bi a few years ago and it really sucked so I commiserate with you on this one. Good luck on that Pete.

Posted by: Brutus_G

Quote:

Originally Posted by PeteTheGreek

Sled drags-30 sec RI:

2 65 foot trips-45 lbs plus sled walking forward
6 65 foot trips-90 lbs plus sled walking forward
2 65 foot trips-45 lbs plus sled walking backwards-these lit up my quads
2 65 foot trips-45 lbs plus sled walking forward
Then I had to drag the motherfucker up my driveway to put it away

I love you Pete!

Posted by: PeteTheGreek

Incline Barbell bench. Still can't do any flat benching. This incline shit is really starting to annoy me:
185 X 5
225 X 5
250 X 5
250 X 5
250 X 7-collar bone started acting up so I had to bail after 7.

Seated military pin presses, about 2 in range of motion-I'm not sure these are doing anything but I have to do something for my lock-out:
315 X 3
365 X 3
405 X 3
405 X 3
425 X 3

Seated rear delts:
2 plates and a quarter-3 sets of 8

Front raises supersetted with side laterals:
25's for 3 sets of 10- these were pretty painful

Standing ab pulldowns:
120 X 12
130 X 10
140 X 6

Posted by: katt

So how'd that MRI turn out?? What did you find out?

Posted by: PeteTheGreek

MRI is tomorrow. Doc reads the results on Thursday.

Posted by: PeteTheGreek

Pull thru's:
150 X 15
170 X 15
190 X 15

Cambered bar 45 degree back ext:
95 X 8
115 X 6
115 X 7

Chest supported rows:
3 plates X 6
3 plates/quarter X 6
3 plates and 2 quarters for 2 sets of 6

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

barbell curls:
70 for 4 sets of 10-some bicep pain here

hammer curls:
50's for 8
55's for 8- these hurt too

machine ab crunch:
130 X 10
140 X 8
150 X 6

Had MRI this morning. Tech wasn't nearly as hot as the one I had the last time. I was in that damn machine for about 45 min and my arm started to cramp trying to hold it straight and still. I have the films and the doc reads them on thursday. Wish I knew what I was looking at.

Posted by: PeteTheGreek

Yesterday:

sled drags with 45 lb plate:
fourteen trips of 200 feet, 20 sec ri

Posted by: PeteTheGreek

Today:

Barbell flat bench:
135 for 4 sets of 15-these didn't hurt too bad

Seated front military press:
185 X 5
205 X 5
225 X 5
235 X 5

Rear Delts on pec dec:
4 sets of 8

Tricep pushdowns:
Worked up to 230

MRI results:
I have a partial bicep tendon tear. Doc said to not do anything that aggravates it for 6 weeks. Basically curling and most rowing movements aggravate it, but I can still deadlift as long as I keep my arm straight. Doc said nothing I need to do to speed up the healing because I'm young, WTF, I'm 100 years old. I'm calling my quack chiropractor to get some ultrasound treatment.

Posted by: Brutus_G

LOL do you trust the quack?

Posted by: PeteTheGreek

I just need him for the ultrasound treatment. He's actually pretty good but he's full of shit. This is a sample of the stories he tells me when I go into his office:

I used to box squat 900 lbs when I was a 181
I played on the national soccer team in the 1970's
I got kicked out of Westside Barbell Club because I was getting too strong
The first time I golfed I shot a 69.

Posted by: Brutus_G

Quote:

Originally Posted by PeteTheGreek

I just need him for the ultrasound treatment. He's actually pretty good but he's full of shit. This is a sample of the stories he tells me when I go into his office:

I used to box squat 900 lbs when I was a 181
I played on the national soccer team in the 1970's
I got kicked out of Westside Barbell Club because I was getting too strong
The first time I golfed I shot a 69.

He probably does 1 handed pullups and has a 10 inch cock lol.

Posted by: PeteTheGreek

Deadlift:

275 for 5 sets of 2 with doubled mini-band hooked over the bar, looks like this: EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

Took off bands then did:
315 X 1
405 X 1
495 X 1
545 X 1
565 X 1

Reverse hypers:
220 for 4 sets of 8

Ab pulldowns with moster band:
4 sets of 20

I think my ortho doc's missing a few french fries from his happy meal. Today I deadlifted with no bicep pain, and the affected arm is even my underhand grip. I don't think I have a partial tear. There is no swelling or discoloration and only a few exercises aggravate it. Once I stop the set, the pain goes away. The MRI report is vague and the doc couldn't even show me where the tear was on the films. WTF?

Posted by: Brutus_G

Those reverse hypers are incredible Pete. I used to do em when i would get back pain they so good!.

Posted by: PeteTheGreek

Steep Incline Barbell Bench:
135 X 5
185 X 3
225 X 3
255 X 1
285 X 1
315 X 1

Seated military pin presses:
315 X 3
365 X 3
405 X 3
425 X 3

Rear delts on pec dec:
3 sets of 8

Standing Ab pulldowns:
3 sets of 10

Posted by: PeteTheGreek

Sled drags, 100 lbs:

12 trips of 200 feet. I've been dragging the sled to the neighbor two door down, take a 20 sec rest and come back. It's 200 feet between his mail box and my mail box. This time I went all the way around the block to piss off some more neighbors. It's pretty cool how much noise a metal sled makes on concrete.

Posted by: katt

Those deadlifts with band look pretty tough.

Good job on the sled - way to keep your neighbors happy

Posted by: PeteTheGreek

Pull thru's:
150 X 15
170 X 15
190 X 15

Hatfield bar good mornings:
225 for 4 sets of 8

Ab Crunch Machine:
4 sets of 8

This is about all I can do for my back because of my gimp bicep. No rowing or curling for awhile. I'll use this time to work on my good mornings, which is by far my weakest exercise.

Posted by: PeteTheGreek

sled drags on the grass:
45 lb plate for 10 trips of 200 feet

Posted by: Brutus_G

Pete why dont you ever call me any more? Am i not pretty enough?

Posted by: PeteTheGreek

Read the very first post on this thread. I don't respond to gay comments.

Posted by: PeteTheGreek

Seated barbell military press:
185 X 5
225 X 2
250 X 1
275 X 1
225 X 5
225 X 5

Rear Delt rope pulls:
190 for 3 sets of 10

Tricep pushdowns with V handle:
190 for 3 sets of 12

Tricep pushdowns with rope:
110 for 3 sets of 12

Posted by: Brutus_G

Quote:

Originally Posted by PeteTheGreek

Read the very first post on this thread. I don't respond to gay comments.

It was worth a try.

Posted by: katt

You changed it up! Was it because of your injury, or did you just need a change of plan?

Nice freakin bb press, btw.. you're one strong mofo

Posted by: PeteTheGreek

Just trying to work around this bicep and collar bone injury

Posted by: PeteTheGreek

Straight bar squats, predator breifs:
145 X 5
235 X 3
325 X 3
415 X 1
505 X 1
555 X 1
595 X 1
625 X 1

Reverse Hypers:
220 for 3 sets of 10

Standing Ab pulldowns with bands:
3 sets of 30

Posted by: PeteTheGreek

Incline barbell bench:
135 X 7
185 X 3
225 X 3
255 X 1
285 X 1
315 X 1

4 Board Press:
315 X 3
335 X 3
365 X 3

Pin Press lock-outs on floor:
365 X 3
405 X 3
455 X 3

Rear Delts on Pec dec:
3 sets of 8

Standing Ab Pulldowns:
130 for 3 sets of 10

Posted by: PeteTheGreek

Feeling pretty beat up so I didn't do too much today.

Pull thru's:
150 for 3 sets of 15

Cambered bar back extensions:
95 for 3 sets of 8

Heavy Ab crunch:
150 for 3 sets of 10

Posted by: Stewart20

There's a lot of good stuff in here Pete

I'm gonna have to stop in here a lot more now that I am back on my little Westside journey once again to try to hit a 405 bench press, not many people are into full blown powerlifting routines around here, probably going to steal some ideas from you if I like them, hehe

Keep up the good work and hopefully that injury heals up real quick for ya.

Posted by: PeteTheGreek

Thanks.

Took a little break to let shit heal up a bit. Tomorrow I'm being told we're squatting with chains but I'm on the fence on whether I should use 50 lbs of chains or 51 lbs of chains. Hopefully Sean can help me out here.

Posted by: PeteTheGreek

Straight bar low box squats with chains:

Bar X 5
145 X 5
235 X 3
325 X 3
325 X 3 plus 100 Lbs of chains
325 X 3 plus 150 lbs of chains
325 X 3 plus 200 lbs of chains
375 X 3 plus 200 lbs of chains
415 X 3 sets of 3 plus 200 lbs of chains
465 X 2 plus 200 lbs of chains

There was a big argument over how many reps to do today. Some guys wanted to do doubles, some wanted to do triples, so we all asked ourselves "W W S D" ? (what would Sean do?) and we decided on triples.

Reverse hypers:

220 for 3 sets of 8. Gotta decide if I should go for sets of 9 or 10 next week. I'll be up all night thinking about this one.

Standing ab pulldowns with bands:

3 sets of 20

Posted by: katt

Looking strong as usual Pete - nice !

Posted by: PeteTheGreek

thanks

Posted by: PeteTheGreek

flat barbell bench:
185 for 5 sets of 10- shoulder pain not too bad

3 board press:
225 X 5
275 X 5
315 X 5

pin presses:
365 X 3
405 X 3
455 X 3

Rear delts:
3 sets of 15

side lateral raises:
3 sets of 15

Overall, not too much shoulder pain. I'll add 20 lbs a week and see how it goes. I'm dying to get some weight in my hands.

Posted by: PeteTheGreek

Deadlift against bands, 2 minibands double looped over the bar, about 100 lbs of additional tension:

135 X 3
225 X 2 plus bands
275 X 2 ''
315 X 2 "
365 X 2 "
405 X 2 "
455 X 2 "
495 miss- I ripped this off the floor but then the bands took over and it came to a dead stop at my knees.

Reverse Hypers:
220 for 3 sets of 8

Chest supported rows:
2 plates for 4 sets of 15

Bar curls:
45 for 3 sets of 15

hammer curls:
25's for 3 sets of 15

Decline sit-ups with mini-bands:
3 sets of 12

Not too much bicep pain today. Used a double overhand grip with the deads and worked real light on the rows and curls. Will add a little weight each week until things are back to normal.

Posted by: PeteTheGreek

Close Grip Bench:
185 for 4 sets of 10

Seated front military press:
185 for 3 sets of 8

Rear Delts:
2 plates for 3 sets of 15

Trap/neck pain still there, just trying to pump some blood into it.

Posted by: PeteTheGreek

Straight bar low box squats with chains:

Bar X 5
145 X 5
235 X 3
325 X 2
325 X 2 plus 100 Lbs of chains
415 X 2 plus 150 lbs of chains
415 for 7 sets of 2 plus 200 lbs of chains
465 X 2 plus 200 lbs of chains

Reverse Hypers: 220 for 3 sets of 10

Decline sit-ups with band resistance

Posted by: PeteTheGreek

bench press:
185 X 10
205 X 10
205 X 10
225 X 10

3 board press:
315 X 3
345 for 3 sets of 3

pin presses:
365 X 3
415 X 3
465 X 3

Rear delts:
3 sets of 10

SIde laterals:
3 sets of 10

Overall trap/collar bone pain not too bad. Gradually adding weight each week. Rehab sucks.

Posted by: PeteTheGreek

Bar curls:
55 for 3 sets of 15

hammer curls:
30's for 3 sets of 15

Pull thru's:
150 X 15
180 X 15
210 X 15

Cambered bar back extensions:
95 X 6
105 X 6
115 X 6
125 X 6

chest supported rows:
2 plates/10 and a 5: 4 sets of 12

Lat pulldowns:
140 for 3 sets of 10

Standing ab pulldowns:
130 for 3 sets of 8

Trying to add weight each week with this gimp bicep tendon.

Posted by: PeteTheGreek

Close grip seated military:
185 X 5
205 X 5
225 X 5
225 X 4

Rear Delts:
2 plates and tens/side for 3 sets of 15

Tricep pushdowns:
150 X 15
190 X 12
210 X 10
230 X 8

Tricep rope pushdowns:
120 X 12
130 X 10

Posted by: PeteTheGreek

Cambered bar box squats:
155 X 5
245 X 3
335 for 8 sets of 3
425 X 1
475 X 1
515 X 1

Reverse hypers:
220 for 2 sets of 10

Standing ab pulldowns with bands:
3 sets of 30

Posted by: PeteTheGreek

Heavy Machine Crunch Abs:
4 sets of 10

Barbell Bench Press:
185 X 5
225 X 5
250 X 5
275 X 5
275 X 5

4 Board Press:
315 X 2
365 X 2
395 X 2
415 X 2

Pin Press lock-outs:
405 X 3
455 X 3
475 X 3

Rear Delts:
150 for 3 sets of 8

Side Laterals:
60 for 3 sets of 8

Collar bone/trap feels pretty good but the bicep tendon is beyond annoying know. I should just let it blow off and get it reattached.

Posted by: PeteTheGreek

Barbell curls: worked up to 65 X 15

Hammer Curls: worked up to 35's X 15

Machine Preacher curls: 50 for 3 sets of 10

Chest supported rows: 3 plates for 3 sets of 8

Lat pulldowns: worked up to 170 X 10

Cambered bar 45 degree back extensions:
85 X 7
105 X 7
115 X 6
135 X 5

Today I said "fuck it" with the bicep tendon. I'm sick of babying the motherfucker. I'm adding weight each week whether it blows off or not.

Posted by: katt

What the hell Pete?? You're working your bicep when you shouldn't?

You should know better than that

Posted by: Big G

Dang, Katt. Everywhere I go, there you already are.

How do you read everybody's everything!?

Oh! And, "Hey, Pete"

Posted by: PeteTheGreek

Seated Barbell military press:
185 X 3
205 X 3
225 X 3
250 X 2, missed third
255 X 1, missed second

Tricep pushdowns:
worked up to 200 X 8

Rear delts:
3 sets of 10

Posted by: Rubes

damn your strong

Posted by: PeteTheGreek

damn you're fast. 4.5 forty?

Posted by: PeteTheGreek

Hatfield Bar speed squats, close stance, below parallel:
345 for 5 set of 3

Deadlift against bands, about 100 lbs added tension:
275 X 2
315 X 2
365 X 2
405 X 2
455 X 1
These were real slow and I was grinding every rep. The last time I did these I got 455 for a double and almost made 495. Instead of shutting down and going home, I took a stupid pill, took the bands off and did:
405 X 1
495 X 1
These were stupid slow. Now I'm pissed off.

Reverse hypers:
210 X 8
230 for 2 sets of 8

Mini-Band sit-ups:
3 sets of 12

Overall a very disappointing day.

Posted by: Rubes

im fast but three kids in my school are faster. they run 4.46 and 4.49. if thats a dissappointing day i cant wait to see what a good day is.

Posted by: Big G

Quote:

Originally Posted by PeteTheGreek

I know my ortho doc will tell me to stop. He keeps asking me why I do it and my response always is "because golf is for fags."

I like that one. I might have to borrow that.

PS. I'm in Columbus too. Damned frozen hell hole half the year.

Posted by: PeteTheGreek

Bench Press:
Bar X 10
95 X 10
135 X 8
185 X 4
225 X 2
275 X 1
315 X 1
Added a Loose Karins DD Shirt:
365 X 1
385 X 1
405 X 1

Felt good to get some weight in my hands. Will add about 30-40 lbs/week until I'm back to normal. Collar bone pain wasn't too bad.

5 Board Press:
405 X 2
435 X 2
455 X 2

Pin Press Lock-outs:
365 X 3
405 X 3
455 X 3

Posted by: katt

Your weight totally amaze me.. always!

Posted by: PeteTheGreek

Thanks. NOW HOW ABOUT SOME NEW BINIKI SHOTS?

Posted by: PeteTheGreek

Today was a light day because we're taking a heavy squat on friday:

Chest supported rows:
3 plates and a quarter: 3 sets of 8

Lat pulldowns:
180 for 3 sets of 10

Rear delts:
170 for 3 sets of 8

Bar curls:
75 for 3 sets of 10

hammer curls:
40's for 3 sets of 10

pull thru's:
150 X 12
180 X 12
210 X 12
235 X 10

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

Not too much bicep pain. My goal is to blow it off on my next deadlift day

Posted by: katt

Quote:

Originally Posted by katt

Your weight totally amaze me.. always!

Gawd you don't have to yell.....

My pictures =

Posted by: PeteTheGreek

Close grip bench:
185 for 4 sets of 8

Seated barbell military press
185 X 4
215 X 2
245 X 1
265 X 1

Tricep rope pushdowns:
worked up to 160 for 7

Tricep bar pushdowns:
worked up to 200 for 7

Posted by: katt

ok Pete - If I cloned myself you could do Military presses with me in each hand.!!!

I just saw my last post be fore this one...... yup,,,,, I'm a tard..

Posted by: PeteTheGreek

If you cloned yourself your husband would never leave the house

Posted by: katt

Exactly!! I'd be working my job and his too!!!

Posted by: PeteTheGreek

No, you don't understand. If he had two of you around the house, you three would never leave the house.

Posted by: katt

Yeah, I understood ........... I may be blonde but I'm not dumb... don't push it...

I was being sarcastic...

Posted by: PeteTheGreek

Straight bar free squats:
145 X 5
235 X 3
345 X 3
435 X 2
485 X 2
525 X 2
575 X 1
615 X 1
635 X 1 This was was a little high. I have a video of it. Got to figure out how to upload it.

Reverse Hypers:
210 for 3 sets of 8

Standing Ab pulldowns with bands:
3 sets of 20

Posted by: PeteTheGreek

Quote:

Originally Posted by katt

Yeah, I understood ........... I may be blonde but I'm not dumb... don't push it...

I was being sarcastic...

OK then.

Posted by: katt

6 fucking 35???? ok,, sir,, I need to see the video.... please...

What the hell are you taking anyways ????

Posted by: PeteTheGreek

Lifetime drug free. Don't even take supplements or shakes. Eat 4-5 times a day. Just a lot of stupidity and intestinal fortitude.

Posted by: katt

No Way....are you serious? If you are, that's freaking awesome

Posted by: 33sun33

Wow, you are freakin strong man. I have no idea what some of those exercises are, but you are a beast!

Posted by: PeteTheGreek

The alltime records for my weight class (220) are:
1063 squat- Sam Byrd
832 bench-Rob Luyando
901 deadlift-Ed Coan
2500 total-Dondell Blue

Every year Powerlifting USA magazine ranks the top 100 lifters in each weight class. None of my individual lifts made the list except for my total (1770), which ranked like 90th. Pull out the jacked lifters and I may make the top 50 if I'm lucky. Master (age 40 and over lifters) are also ranked and my bench was 18th and my total was 16th, which means there are 15 old farts in my weight class stronger than I am. You need to go to the training logs at elitefts. com or powerliftingwatch.com to understand that I have average strength at best.

By the way, the all time records for a female 132 pounder are a 556 squat, 402 bench, 518 deadlift.

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

By the way, the all time records for a female 132 pounder are a 556 squat, 402 bench, 518 deadlift.

Kara B?

Posted by: LoadedBats

Quote:

Originally Posted by PeteTheGreek

The alltime records for my weight class (220) are:
1063 squat- Sam Byrd
832 bench-Rob Luyando
901 deadlift-Ed Coan Do you think anyone that lifts in the IPF can hit this anytime soon??
2500 total-Dondell Blue

Every year Powerlifting USA magazine ranks the top 100 lifters in each weight class. None of my individual lifts made the list except for my total (1770), which ranked like 90th. Pull out the jacked lifters and I may make the top 50 if I'm lucky. Master (age 40 and over lifters) are also ranked and my bench was 18th and my total was 16th, which means there are 15 old farts in my weight class stronger than I am. You need to go to the training logs at elitefts. com or powerliftingwatch.com to understand that I have average strength at best.

By the way, the all time records for a female 132 pounder are a 556 squat, 402 bench, 518 deadlift.

I've been reading through your journal Pete, you've got a lot of years training and alot of strength to show for it, great job man. I couldn't find it in here (because I'm lazy) but what federation do you compete in? WPO?

Posted by: PeteTheGreek

NASA and AAPF, until it fell apart. Looks like amateur UPA and IPA now.

Posted by: PeteTheGreek

Bench:

Bar X 25
95 X 10
135 X 5
185 X 4
225 X 3
275 X 1
315 X 1
Added Loose Karins DD shirt
365 X 1
405 X 1
435 X 1

Pin Press Lock-outs:
365 X 3
415 X 3
465 X 3
495 X 3

Posted by: PeteTheGreek

Quote:

Originally Posted by Seanp156

Kara B?

No, she's a 148/165. The individual lifts are all held by different lifters.

Posted by: Brutus_G

Quote:

Originally Posted by PeteTheGreek

By the way, the all time records for a female 132 pounder are a 556 squat, 402 bench, 518 deadlift.

Shit i need to get into the gym.

Posted by: PeteTheGreek

Reverse Band Deadlifts:
225 X 3
315 X 2
405 X 2
495 X 2
545 X 2
585 X 2
635 X 1
675 X 1
695 miss

Rear Delts:
4 sets of 8

Chest supported rows:
3 plates and a quarter-3 sets of 6

Bar curls:
65 X 12
75 X 12
85 X 10

Hammer curls:
45's for 3 sets of 8

Standing Ab pulldowns:
4 sets of 10

Used an alternating grip on the deads and amazingly my bicep tendon didn't blow off. Not too much discomfort with the curls either. Hmmm.

Posted by: PeteTheGreek

Close Grip bench:
185 for 4 sets of 10

Seated military press:
185 for 3 sets of 8

Tricep Pushdowns:
4 sets of 10 worked up to 200

SIde lateral raises:
20 X 10
25 X 10
30 X 10
35 X 10

Posted by: PeteTheGreek

Narrow stance low box squat with hatfield bar-these are not fun:
355 for 8 sets of 3

Pull thru's:
150 X 12
170 X 12
190 X 12

Standing Ab pulldowns:
4 sets of 10

Posted by: PeteTheGreek

Sunday

Bench:
Bar X 20
95 X 10
135 X 6
185 X 4
225 X 3
275 X 1
315 X 1
Added Loose Karins Shirt
365 X 1
405 X 1
435 X 1
455 X 1

Pin Presses:
405 X 3
455 X 3
475 X 3

Today

Cambered bar 45 degree back extensions:
95 for 3 sets of 8

Lat pulldowns:
worked up to 220 X 8

Chest supported rows:
worked up to 4 plates X 5

Barbell curls:
worked up to 95 X 8

dumbell curls:
worked up to 50's X 8

Heavy Abs

Posted by: fufu

have any meets on your current agenda?

Posted by: PeteTheGreek

Too fucked up. BIcep tendon, trap/shoulder, etc.

Posted by: fufu

right right

Posted by: PeteTheGreek

Squat:
145 X 5
235 X 5
325 X 3
415 X 1
465 X 1
505 X 1
555 X 1
595 X 1
595 X 1
645 X 1

Reverse Hypers:
210 for 8 sets of 10

Standing ab pulldowns with bands:
3 sets of 20

The bicep problem is affecting my squats now. Weights feel heavy and difficult to control due to weak upper back. I haven't been able to work my mid-upper back heavy because of my gimp bicep.

Posted by: katt

645 for a squat?!? Yeah,,, I'd say it affected your workout alright.. holy christ! You must have eaten your Wheaties today

Posted by: camarosuper6

Outstanding numbers.

I too have a 600dl max in the gym, but my best bench is around 350

I could use tips from you to improve my pathetic chest size and strength.

Posted by: Stewart20

Quote:

Originally Posted by camarosuper6

Outstanding numbers.

I too have a 600dl max in the gym, but my best bench is around 350

I could use tips from you to improve my pathetic chest size and strength.

REALLY??? Damn, I would have assumed much much more, considering I can do more than that, and you are roughly 10 times as strong and big as I am

.

I have a large chest relative to my body, so I guess I can safely say genetics plays a role in chest size, especially since I don't do any flies, or db work, or declines, which are traditionally recommended for chest work to remove shoulders and tris, and my chest is still pretty good.

So as far as size goes, I can't recommend any particular exercises, but I can recommend that 8x3 or 10x3 rep scheme with short rest periods, as that really works for me to put on size, and for strength, I really like the starr 5x5 program, but the intermediate one floating around the net. It is a ramped up 5x5 scheme instead of 5x5 with the same weight. It is linear, but you can reset the weights and rebuild your max. It is a good mix of non-max volume and max strength as well.

Just keep benching, your chest can't be small if you can bench 315 and above for 5 reps in my opinion....

sorry for whoring your journal pete

Posted by: PeteTheGreek

Quote:

Originally Posted by camarosuper6

Outstanding numbers.

I too have a 600dl max in the gym, but my best bench is around 350

I could use tips from you to improve my pathetic chest size and strength.

It's called a bench shirt:
YouTube - Pete's 525lbs x 1 bench
This shirt is a custom made Karin's at $200. I had 5 of them at one point. Blew out two of them.
My best close grip bench without a shirt is maybe 375. I don't do any raw full range work with a regular grip. Benching has little to do with chest strength. Mostly lats, triceps and lots of speed.

Posted by: PeteTheGreek

I took this week off. Pretty beat up from two heavy squat workouts, two heavy dead workouts and three heavy bench workouts on a fucked up shoulder, all in the last month.

On a more serious note, a good friend of mine in California, age 42, had a heart attack. He had complete blockage in one of his arteries. This incident has finally forced me to get my shit together, being that I eat everything I can get my hands on and do virtually no cardio. My diet consists of pasta, more pasta, even more bread, Chipotle at least twice a week, throw in a cheeseburger and fries at least once a week, pizza at least once a week, ice cream, pepsi and chocolate treats at least 3-4 times a day. I can also eat about 12 chocolate chip cookies in one sitting. I had my cholesterol checked a year ago and here were the numbers:

HDL: 31 - way too low
LDL: 103 - OK
Triglycerides: 279 - way too high
Total cholesterol: 190 - Ok I guess

Since Sunday, I subsituted whole grain pasta, whole wheat bread for white bread and snacking on vegetables and fruit instead of junk. Add in brisk cardio 2 or 3 days a week. I've lost 5 lbs in 4 days and I'm down to 216. The plan is to go down to the 198's but my squat and bench will hit the shitter as a result. I have a pretty huge gut that I use for squat and bench leverage so I aniticipate I'll lose 50 lbs on each lift, but I'll probably gain 50 lbs on my dead. Once I get used to the new leverages, hopefully I can manage a 625 sq, 475 bp, 625 dl.

Posted by: fufu

A smaller waist helps DL?

Posted by: DOMS

Sorry to hear about your friend.

And I too am a member of the "I eat like shit" club.

Posted by: katt

I can't believe you can eat the way you do and your cholesterol is only 190 !

Posted by: PeteTheGreek

Quote:

Originally Posted by fufu

A smaller waist helps DL?

Leverages. I pulled 500 when I was a 148. Try picking something up off the ground when your gut is in the way

Posted by: PeteTheGreek

Quote:

Originally Posted by katt

I can't believe you can eat the way you do and your cholesterol is only 190 !

the diet kills my triglyderides. When I weighed 235 my triglycerides were over 350

Posted by: PeteTheGreek

Bench:
225 for 4 sets of 10

Close grip 3 boards:
275 X 3
315 X 3
335 X 3

Rack lockouts:
365 X 3
405 X 3
425 X 3
445 X 3

Heavy Abs:
3 sets of 10

Down to 216. Gained a hole on my pants belt. this sucks.

Posted by: PeteTheGreek

Straight leg deads:
275 for 3 sets of 8

Chest supported rows:
3 plates X 8
3 plates/quarter 2 sets of 7

Lat pulldowns:
210 X 8
230 X 7
240 X 7

Seated Rear delts:
3 plates 2 sets of 8
3 plates/quarter 2 sets of 5

Barbell curls:
worked up to 95 X 8

Dumbell curls:
worked up to 50's X 8

Steep Decline sit-ups:
3 sets

Posted by: PeteTheGreek

Speed bench:
185 for 8 sets of 3

Seated front military barbell press:
185 X 5
205 X 5
205 X 9-went for a rep record

Seated front plate raises:
45 lb plate for 3 sets of 10

Side dumbell laterals:
20's X 10
25's X 10
30's X 10
35's X 10

Shrugs on Standing calf raise-basically I just shrug the pad up with my shoulders-good alternative to barbell shrugs so I can save my gimp bicep:
3 sets of 10

Rear delts on pec dec:
2 sets of 8

Tricep pushdowns:
3 sets of 10 with rope-worked up to 140
3 sets of 10 with bar-worked up to 180

Posted by: PeteTheGreek

Low box squat with hatfield bar-13 " box:
345 for 10 sets of 3

Reverse Hypers:
210 for 3 sets of 10

Standing ab pulldowns with bands:
3 sets of 30

Posted by: PeteTheGreek

Close grip bench:
185 X 5
225 X 5
255 X 5
275 X 5
295 X 3
315 X 2

Close grip 4 board bench:
315 X 2
355 X 2
365 X 2
375 X 2

Floor press lock outs:
365 X 3
415 X 3
455 X 3

Heaby Ab crunch:
3 sets of 10

Posted by: PeteTheGreek

Reverse band deadlift:
245 X 3
335 X 3
425 X 3
515 X 2
605 X 1
655 X 1
695 Miss
695 Miss

Straight Leg Deads:
315 for 3 sets of 5

Barbell CUrls:
85 X 8
95 X 8
105 X 8

Dumbell Curls:
35's X 8
45's X 8
50's X 8

Standing Ab pulldowns:
3 sets of 8

Posted by: WantItBad

never have looked at ur journal before but i think i am gonna become a reader.........................damn ur strong

Posted by: PeteTheGreek

speed bench with mini-bands:
185 for 9 sets of 3

Seated front military press:
185 X 5
205 X 5
225 X 5

Seated rear delts:
3 plates X 8
3 plates/quarter 2 sets of 7

Side lateral raises:
20's X 10
25's X 10
30's X 10
35's X 8

Posted by: PeteTheGreek

Low box squat with cambered bar-14" box:
395 for 8 sets of 3

Reverse hypers:
210 for 3 sets of 8

Standing Ab band pulldowns:
3 sets of 30

Posted by: PeteTheGreek

Close grip bench:
bar X 10
95 X 10
135 X 8
185 X 3
225 X 3
275 X 1
305 X 1
335 X 1
350 X 1

4 Board press:
315 X 3
365 X 3
405 X 2
415 X 2

Pin presses- about 5" rom:
315 X 3
365 X 3
415 X 3
435 X 2

Standing Ab pulldowns:
3 sets of 10

Posted by: PeteTheGreek

Did my Tuesday workout today because if I went to the gym on Chirstmas Day my wife would rip my eyeballs out and skull fuck me with a strap-on.

45 Degree back extensions with cambered bar:
95 for 3 sets of 8

Lat pulldowns:
210 X 7
230 X 7
250 X 6

Chest supported rows:
3 plates/quarter X 6
4 plates for 2 sets of 6

Barbell Curls:
85 for 4 sets of 8

Dumbell curls:
worked up to 50's X 8

Machine Ab crunch:
3 sets of 10

MERRY CHRISTMAS!!

Posted by: fufu

Merry Christmas Peter.

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Did my Tuesday workout today because if I went to the gym on Chirstmas Day my wife would rip my eyeballs out and skull fuck me with a strap-on.

You like it that way huh Pete?

Merry Christmas!

Posted by: PeteTheGreek

Speed bench with mini-bands:
185 for 9 sets of 3

Seated front military press:
185 X 5
205 X 5
225 X 5

Seated rear delts:
3 plates: 2 sets of 8
3 plates/quarters: 2 sets of 7

Side lateral raises:
20's X 10
25's X 10
30's X 10
35's X 20

Tricep pushdowns:
worked up to 180 X 10

Tricep rop pushdowns:
worked up to 140 X 10

Posted by: PeteTheGreek

14" low box squats with cambered bar from hell:
420 for 6 sets of 2
470 X 1
510 X 1
560 X 1

Reverse Hypers:
210 for 3 sets of 8

Decline sit-ups with mini-band:
3 sets of 15

Posted by: Rubes

nice job on the box squats

Posted by: PeteTheGreek

Thanks.

Posted by: PeteTheGreek

Bench:
Bar X 20
95 X 10
135 X 6
185 X 4
225 X 3
225 X 1
275 X 1
315 X 1
Added 5 Board press:
365 X 2
405 X 2
435 X 2
455 X 2

Pin presses:
315 X 3
365 X 3
415 X 3
465 X 1

Ab Crunch:
3 sets of 10

Posted by: katt

Happy New Year Pete!!

Doing anything fun?

Posted by: PeteTheGreek

Hi Katt!!

Nothing going on. We have a 7 and a 9 year old, boys. Going to family's house. Party days are over.

Happy New Year!!

Posted by: katt

7 & 9 are good ages for games!!! We had a few people over and played Pictionary and Cranium,,, we were laughing so hard at the end of it all!!

Posted by: PeteTheGreek

Last one for the year. Do it well and make sure it counts:

Racks pulls against bands. We choked the bands so they added about 250 extra pounds at lock-out. These will fuck your shit up real good:
EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers
Bar with bands X 3
135 X 3
225 X 3
275 X 3
315 X 2
365 X 1
405 X 1
315 for 3 sets of 2
Tore three callouses (sp?) on these trying to hang on to the bar.

Straight Leg deads:
285 for 5
325 for 2 sets of 5

Barbell Curls:
75 X 8
85 X 8
95 X 8

Dumbell curls:
40's X 8
45's X 8
50's X 8

HAPPY NEW YEAR -N- SHIT!!!!

Posted by: PeteTheGreek

Quote:

Originally Posted by katt

7 & 9 are good ages for games!!! We had a few people over and played Pictionary and Cranium,,, we were laughing so hard at the end of it all!!

We play Who knew? apples to apples, yatzee. I got the kids an XBox 360 for Christmas and I can't beat them in Madden 08

Posted by: PeteTheGreek

Speed bench:
185 for 8 sets of 3

Close grip military press:
185 for 3 sets of 5

Seated rear delts:
3 plates for 8
3 plates + quarter for 3 sets of 7

Side lateral raises:
Worked up to 35's for 10

Standing ab pulldowns:
worked up to 130 for 10

Posted by: katt

Still going strong I see.. gj Pete!

Posted by: PeteTheGreek

Straight bar squat off 15" box:
145 X 5
235 X 3
325 for 5 sets of 2
415 X 1
505 X 1
555 X 1
595 miss-Bar started whipping, fell backwards
595 X 1 good
645 miss-bar still whipping, fell backwards-should have used the 100 lb plates.
645 X 1 good

Pull thrus:
4 sets of 10

Not a good day. I hate having to repeat weight. Bar felt heavy after 555, bar all over the place. I need to take a heavy weight, something over 700, off a 17 or 18 inch high box so I can get used to carrying heavy weight. I haven't had anything over 650 on my back since June.

Posted by: katt

Hellooooo!!! 645 lb squats

wholly cow!

Posted by: PeteTheGreek

sticky: 15" parallel 14 1/2" breaks

Posted by: Seanp156

Thanks for the spots Pete.

Posted by: PeteTheGreek

Today a miracle occurred which ranks right up there with the 1980 US Hockey team beating the Russians, the Resurrection of Jesus Christ, etc. Pud, aka Sean's going for Homosexuality, showed up for a work-out. I must say he's ripped to the bone and twice as strong as he was from when he ditched us the first time. We'll see if he keeps coming back.

Bench:
Bar X 20
95 X 10
135 X 6
185 X 4
225 X 3
275 X 1
315 X 1
Added loose Karins shirt
365 X 1
405 X 1
455 X 1-misgrooved this one, didn't tuck my left elbow
455 X 1
475 X 1-had trouble locking this one out

Floor press pin presses:
315 X 3
365 X 3
405 X 3
455 X 3
495 X 3

Standing ab pulldowns:
3 sets of 10

Machine ab crunch:
3 sets of 10

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Today a miracle occurred which ranks right up there with the 1980 US Hockey team beating the Russians, the Resurrection of Jesus Christ, etc. Pud, aka Sean's going for Homosexuality, showed up for a work-out. I must say he's ripped to the bone and twice as strong as he was from when he ditched us the first time. We'll see if he keeps coming back.

You mean, I'm actually "welcome?"

Posted by: PeteTheGreek

You may have to fellate L in the locker room

Posted by: PeteTheGreek

45 degree back extensions w/cambered bar:
95 for 3 sets of 10

Chest supported rows:
3 plates/quarter X 8
3 plates and two quarters 2 sets of 7

Lat pulldowns:
210 X 8
240 X 8
250 X 7

Barbell curls:
85 X 8
95 X 8
105 X 8

Dumbell curls:
40's X 8
45's X 8
50's X 8

Standing ab pulldowns:
worked up to 130 X 8

Posted by: PeteTheGreek

Some pics from my meet in June. Didn't know these were on the meet director's website

http://www.lexenxtreme.com/images/li...ders%20021.jpg

http://www.lexenxtreme.com/images/li...ders%20057.jpg

http://www.lexenxtreme.com/images/li...ders%20037.jpg

http://www.lexenxtreme.com/images/li...ders%20064.jpg

http://www.lexenxtreme.com/images/li...ders%20086.jpg

http://www.lexenxtreme.com/images/li...ders%20018.jpg

http://www.lexenxtreme.com/images/li...ders%20034.jpg

Posted by: DLDave

Strong lifts in that meet, Pete. How'd you finish in your class?

Also, what's going on with the straps on your squat suit? Hard to tell if you just crossed them in the front, or if they're just velcroed there to keep them "down" but out of the way.

Posted by: PeteTheGreek

I totaled 1770 in the 220's but I was uncontested in the old man over 40 masters division. The velcro straps on my squat suit are too thick, I can't feel the bar on my back so I cross the excess over my chest. I don't like jacking my straps down. It folds me over so I wear them real loose. Where do you train? We squat and pull at Lexen in Grove City and do the rest of our bullshit at the Sawmill Road Worlds

Posted by: PeteTheGreek

Speed Bench:
185 for 8 sets of 3

Standing shoulder press using machine squat:
Worked up to 3 plates/side X 5

Rear Delts:
Worked up to 180 X 8

Side lateral raises:
Worked up to 35's X 10

Tricep pushdowns:
Worked up to 230 X 10

Heavy Ab Crunch:
3 sets of 10

Posted by: DLDave

1770 at 220 is impressive, and a win is a win regardless of how many competitors. Is this a PR total for you?

Longer training location explanation over in my log, but I was at that Worlds for about 2 years and still get in there about once a week for leg day. Pretty sure I recognize you from your meet pics, I think you guys held boards for me one day while I finished-up, since I usually used the same bench along the wall that you and your group used.

Posted by: PeteTheGreek

Hatfield bar box squats-14 1/2 in box:
355 for 8 sets of 3 inside of 10 minutes

Pull thru's:
150 X 15
185 for 2 sets of 15

Heavy Ab crunch:
3 sets of 10

Posted by: PeteTheGreek

Bench:
Bar X 20
95 X 15
135 X 10
185 X 5
225 X 3
275 X 1
315 X 1
Added loose Karins shirt
365 X 1
405 X 1
445 X 1
475 X 1

Pin presses off floor:
315 X 3
365 X 3
405 X 3
455 X 3
495 X 3

Posted by: PeteTheGreek

Barbell Curls:
85 X 8
95 X 8
105 X 8

Dumbell Curls:
35's x 8
40's X 8
45's X 8

Rack pulls-about 2 " below knee:
135 X 5
245 X 3
335 X 3
425 X 2
515 X 2
605 X 2
655 X 1
675 X 1
565 for 2 sets of 2

Straight Leg deads:
285 X 5
315 X 5
335 X 5

Standing Ab pulldowns:
3 sets of 10

Posted by: DLDave

Strong pulls Pete.

Squatting at Worlds this week?

Posted by: PeteTheGreek

May skip this one, too beat up from yesterday.

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

May skip this one, too beat up from yesterday.

So, nothing happening friday/sunday this week then?

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