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Gear Whore Training Log

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Posted by: PeteTheGreek

check your pm

Posted by: PeteTheGreek

Rep day

Close grip bench:
185 for 3 sets of 15

Seated military press:
185 for 3 sets of 8

Rear Delts:
3 plates/side for 3 sets of 10

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

Heavy machine Ab crunch:
3 sets of 10

Posted by: DLDave

Pete, heavy bench on Sunday this week?

Posted by: PeteTheGreek

We'll be there, but I don't think anyone is going heavy. I'm hitting some reps with 225

Posted by: PeteTheGreek

Hips are shot from Tuesday's rack pulls. Went in today to do some pull-thru's, abs and get the hell out but I was shamed into squatting. We go over to the rack and some tall ass motherfucher must have been squatting before us because the bar was like 7 feet high on pin #83.

Close stance low box squats- 14 1/2 inch box with hatfield bar, hips are shot so I moved my feet in:

355 for 3 sets of 3
405 for 5 sets of 3

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

Heavy machine ab crunch:
3 sets of 10

Posted by: DLDave

Quote:

Originally Posted by PeteTheGreek

We go over to the rack and some tall ass motherfucher must have been squatting before us because the bar was like 7 feet high on pin #83.

No kidding, what's with those guys that think they need the bar to start higher than the box? You mean Lynn has the power of shame? Surely it wasn't Tim a day before his meet.

If I'm smart enough to stick with bench reps for moderate weight this week, I'll be there Sunday bright and early with the fitness chicks.

Posted by: PeteTheGreek

Cardio benching:
225 for 3 sets of 15. Went for a rep record on the third set but my spotter grabbed the bar by accident.

Push-ups:
3 sets to failure

Went to the Columbus Pro-Am meet to help out. I was a side spotter for several 1100 lb plus squats and 800 plus lb benches. Man, that is some scary shit. We had three guys on a side and a back spotter and you're still in fear for your life.

Posted by: Seanp156

How did Tim do at his meet?

Posted by: PeteTheGreek

655-400-575

Posted by: Seanp156

In the 181's this time?

Posted by: PeteTheGreek

yes

Posted by: PeteTheGreek

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

Chest supported rows:
4 plates for 3 sets of 6

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

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

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

Standing ab pulldowns:
3 sets of 10

Posted by: PeteTheGreek

Speed Bench against mini-bands:
185 for 8 sets of 3

Seated military press with thick bar:
185 X 5
205 X 5
225 X 5

Seated rear delts:
3 plates & quarter for 3 sets of 7

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

Ab crunch machine:
4 sets of 10

Posted by: PeteTheGreek

Straight bar high box squats- 17 1/2 in box:
145 X 5
255 X 3
345 X 3
435 X 2
525 X 2
575 X 2
615 X 1
665 X 1
705 X 1
745 Miss

Pull Thru's:
3 sets of 15

Posted by: katt

Hi Pete..

So is there ever a weight when you can't put any more plates on the bar?? I mean, geeze 745??? you guys must have 100 lb plates there? We only have 45's.

Posted by: PeteTheGreek

We have two 8 foot squat bars with extra long sleeves and 4 pairs of 100 lb plates. We can easily load over 1500 on the bar. If we use too many 45's the bar whips too much so we use the 100's when we're going heavy

Posted by: DLDave

Pete, you guys have room for me to pull at Lexen this week? I could use some time pulling against bands, difficult to do effectively without a platform.

Posted by: PeteTheGreek

Dave- You'll have to talk to Dan Dague since it's his gym. I think he has a phone number on his website

Posted by: PeteTheGreek

Close grip bench:
275 X 3
305 X 2
325 X 2

3 board press:
355 X 3
365 X 2
375 X 2

Rack lock-outs:
415 X 3
455 X 2
455 X 3

Heavy ab crunch:
3 sets of 8

Posted by: DLDave

Right, I plan to make sure Dan is still cool with it, but wasn't sure if you guys were pulling on your own or with one of his groups.

Posted by: PeteTheGreek

We don't go in there on tuesday too often. I'll go maybe once a month to use the jump stretch platform. The rest of the time I pull at worlds. There will be a lot of high school kids there on tuesday

Posted by: PeteTheGreek

Deadlift with mini-bands choked twice around the bar. The bands add about 50 lb of tension at the start and 90-100 lbs at lock-out:
315 X 2
365 X 2
405 X 1
455 X 1
495 X 1
515 Miss
365 for 2 sets of 2

Cambered bar chain suspended good mornings with avg band choked around bottom of rack. The avg band adds about 40-50 lbs tension at lock-out:
225 X 5
275 X 5
315 X 3

Gun Show:
Barbell curls: worked up to 105 for 3 sets of 8
Dumbell curls: worked up to 55's for 3 sets of 8

Deadlift Dave lifted with us. Lots of raw strength, just need to fix his grip and not let the bar get away from him

Posted by: PeteTheGreek

Speed bench with mini-bands:
185 for 8 sets of 3

Seated military press:
185 for 3 sets of 8

Rear Delts:
Worked up to 180 for 3 sets of 8

Side Lateral raises:
Worked up to 35's for 3 sets of 10

Heavy Ab Crunch:
4 sets of 10

Posted by: DLDave

Pete, where you guys squatting tomorrow, if you are?

Posted by: PeteTheGreek

Lexen at 3:30 if the weather doesn't mess up the works. I'm not doing anything hateful, I'm still wrecked from Tuesday

Posted by: PeteTheGreek

Low box squats w/cambered bar from hell:
345 for 2 sets of 3
395 for 8 sets of 3

Pull thru's:
3 sets of 15

Decline sit-ups with mini-bands:
3 sets of 10

Posted by: PeteTheGreek

Close grip bench:
275 X 1
315 X 1
335 X 1

Fat Bar 4 board press with mini-bands anchored under bench:
275 X 3
315 X 3
355 X 3
375 X 2
385 X 2

Floor pin presses:
405 X 3
455 X 3
495 X 2

Heavy machine ab crunches:
4 set of 10

Posted by: PeteTheGreek

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

Glute ham raises:
1 set of 8
2 sets of 7

Chest supported rows:
4 plates for 3 sets of 6

Lat pulldowns:
220 X 8
240 X 8

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

Dumbell Curls:
45's X 8
50's for 2 sets of 8

Heavy standing ab rope pulldowns:
3 sets of 8

Posted by: LoadedBats

Your training is looking good Pete. Do you guys do much stretching or any prehab/mobility for problem areas? I tend to use a lot of progressive warm-up sets to get into groove more than anything else. Just curious, since your seasoned veteran, what you and the guys you train with do.

Posted by: PeteTheGreek

I stretch for about 20 minutes before workout and do a bunch of warm-up sets. It takes about another 15-20 minutes to get through our warm-ups before we start loading the bar.

Posted by: PeteTheGreek

Speed bench with 2 mini-bands anchored under bench, about 80 lbs added tension at lock-out:
170 for 8 sets of 3

Seated military press:
185 X 5
205 X 5
225 X 6

Seated rear delts:
3 plates & quarter/side: 4 sets of 8

Side lateral raises:
30's X 10
35's X 10
40's X 10

Heavy machine ab crunch:
4 sets of 10

Posted by: PeteTheGreek

Low Box Squats with cambered bar from hell:
380 for 2 sets of 2
420 for 3 sets of 2
470 for 3 sets of 2

pull thru's:
3 sets of 15

Standing ab pulldowns with bands:
3 sets of 30

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 shirt:
365 X 1
415 X 1
455 X 1

5 Board press:
405 X 3
435 X 3
455 X 2

Pin Presses:
315 X 3
365 X 3
405 X 3
435 X 3
455 X 3

Some bodybuilders were doing half squats with 365 and puking in the garbage can

Posted by: fufu

Quote:

Originally 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 shirt:
365 X 1
415 X 1
455 X 1

5 Board press:
405 X 3
435 X 3
455 X 2

Pin Presses:
315 X 3
365 X 3
405 X 3
435 X 3
455 X 3

Some bodybuilders were doing half squats with 365 and puking in the garbage can

haha, motherfuckers.

Posted by: PeteTheGreek

Reverse Band Deadlift:
245 X 5
335 X 3
425 X 2
515 X 1
605 X 1
655 X 1
705 X 1
565 for 3 sets of 2

Straight leg deads-more like a romanian dead:
275 X 5
315 X 5
355 X 5

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:
120 for 3 sets of 10

Posted by: DLDave

Pete, foam squat block, looks like it sits on top of the box:
http://www.westside-barbell.com/Imag...oam_Squat2.jpg

Foam bench blocks, higher than I thought so I don't know if you use these like a 5-board or like pin presses:
http://www.westside-barbell.com/Imag...oam_Bench2.jpg

Thought Louie had some articles on these, but hell if I can find them. The basic concept is that the foam absorbs the momentum and stops the stretch reflex. Who knows how much it helps, but as someone over on F-I said, if Louie said to put a birthday cake on top of a box and squat on it, people would be trying it.

Posted by: PeteTheGreek

That doesn't look fun

Posted by: PeteTheGreek

Some light dicking around:

Speed bench:
185 for 8 sets of 3

Seated military press:
185 for 3 sets of 5

Seated rear delts:
3 plates/quarter for 4 sets of 6

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

Seated ab crunch:
4 sets of 8

Posted by: DLDave

OK Pete, let's see the big numbers you hit while I was stuck late at the office

Posted by: PeteTheGreek

Too beat up from Tuesday so I did:

Straight bar low box squats:
395 for 8 sets of 3

Glute Ham raises:
3 sets of 8

Standing ab pulldowns:
3 sets of 25

Lynn got an 815 high box but couldn't unrack 865. I'm taking a heavy one next week. I'm bringing the Mondo Shirt on Sunday

Posted by: PeteTheGreek

Bench:
Bar X 20
95 X 10
135 X 6
185 X 4
225 X 3
275 X 2
315 X 1
Added loose Karins shirt
365 X 1
405 X 1
455 X 1
480 X 1

Floor press lock-outs:
405 X 3
455 X 3
495 X 3

Tricep Rope:
100 for 2 sets of 20

Ab crunch machine:
4 sets of 10

Posted by: PeteTheGreek

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

glute ham raises:
3 sets of 10

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

Lat pulldowns:
210 X 8
230 X 8
250 X 6

barbell curls:
85 X 8
95 X 8
105 X 8

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

Standing ab pulldowns:
120 for 3 sets of 10

Posted by: PeteTheGreek

Some more light dicking around:

Speed bench:
185 for 8 sets of 3

Seated military press:
185 X 5
205 for 2 sets of 5

Rear Delts on chest supported row machine:
3 sets of 7

rear delts on horizontal row machine:
2 sets of 6

side lateral raises:
worked up to 40's X 8

Hitting a heavy high box squat tomorrow

Posted by: Brutus_G

Quote:

Originally Posted by PeteTheGreek

I stretch for about 20 minutes before workout and do a bunch of warm-up sets. It takes about another 15-20 minutes to get through our warm-ups before we start loading the bar.

You stretch before you workout?

Posted by: PeteTheGreek

yes

Posted by: PeteTheGreek

Straight bar low box squats:
415 for 3 sets of 2
465 for 3 sets of 2

Then put on the gangster gear for some heavy high box squats. Trying to get used to carrying heavy weight in preparation for a meet in 7 weeks

17 inch box squats:
555 X 1
615 X 1
665 X 1
715 miss.

Went to an 18 inch box:
735 X 1
775 X 1

Glute ham raises:
3 sets of 10

Standing ab pulldowns:
3 sets of 12

Posted by: PeteTheGreek

Bench:

bar X 20
95 X 15
135 X 8
135 X 5
185 X 5
225 X 3
275 X 1
315 X 1
Put on tight Karins shirt
405 no touch
455 X 1
500 X 1
515 X 1

floor press lock outs
415 X 3
455 X 3
505 X 2

Posted by: PeteTheGreek

Close grip bench:
185 for 4 sets of 15

Seated military press:
185 for 3 sets of 10

Rear delts:
3 plates for 5 sets of 8

Side laterals:
worked up to 40's X 8

Heavy ab crunch:
4 sets of 8

Posted by: PeteTheGreek

Racks pulls against bands. We choked the bands so they added about 250 extra pounds of tension at lock-out in addition to the bar weight listed below. These will fuck your erectors 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
455 X 1
495 X 1
515 X 1
405 for 3 sets of 2

Straight Leg deads:
315 X 5
345 X 5
365 X 5

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

Dumbell hammer curls:
45's X 8
55's for 2 sets of 8

Standing ab pulldowns:
4 sets of 12

Posted by: PeteTheGreek

cardio benching:
225 for 3 sets of 10
225 for 1 set of 21
225 for 2 sets of 15

Heavy ab crunch:
5 sets of 8

Posted by: PeteTheGreek

Russian bench meet with topless card girl:

YouTube - bench press 390 kg, Maksimov Vladimir

Posted by: Rubes

what is cardio benching? and that 390kg bench is crazy

Posted by: PeteTheGreek

just a term I use for doing a lot of reps

Posted by: PeteTheGreek

Cambered bar back extensions:
95 for 3 sets of 8

Chest supported row:
4 plates for 4 sets of 5

Plate loaded horizontal row
4 plates for 6
4 plates/quarter for 6
5 plates for 6
4 plates for 6

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

hammer curls:
45's X 8
50's X 8
55's X 8

Standing ab pulldowns:
120 for 4 sets of 10

Posted by: PeteTheGreek

SPeed bench with fat bar and mini-bands anchored under bench:
190 for 8 sets of 3

Standing shoulder press on plate loaded squat machine:
275 X 5
295 X 5
315 X 5

Rear delts on horizontal plate load row:
3 plates & quarters for 3 sets of 6

Rear delts on chest supported row:
worked up to 3 plates for 6

SIde laterals:
worked up to 40's X 8

Posted by: Irons77

DAMN!!! How big are you bro? Nice numbers

Posted by: PeteTheGreek

5'10" 215

Posted by: PeteTheGreek

Heavy high box squat-18 inch box. This is our last high box before the meet. Next week is a deload week then I'll load up the gear and start breaking parallel with some singles in the 650-700 range in 2 weeks.

Bar for 2 sets of 8
145 X 5
235 X 3
325 X 3
415 X 2
505 X 2
595 X 2
645 X 1
685 X 1
725 X 1
785 Miss. I had much better control of this weight than I did with 775 two weeks ago.

Glute ham raises:
3 sets to failure

Standing ab pulldowns:
3 sets of 12

Posted by: PeteTheGreek

Bench press with fat bar:
Bar X 10
95 X 10
135 X 6
185 X 5
225 X 3
275 X 3
315 X 1
Added Foam Roller Press plus one board:
345 X 3
375 X 3
395 X 3
415 X 2

Pin presses:
315 X 3
365 X 3
415 X 3
465 X 3
465 X 2

Machine ab crunches:
4 sets of 8

Oh, and we had a record 20 inches of snow yesterday

Posted by: PeteTheGreek

Deadlifts with minibands choked twice around the bar. About 50 lbs of added tension at start of lift and 100 lbs at lock-out:

135 X 3
135 X 3
225 X 2
315 X 2
405 X 1
455 X 1
500 X 1
405 for 3 sets of 2

Straight leg deads:
275 X 5
315 X 5
345 X 5

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

Hammer curls:
45's X 8
55's for 2 sets of 8

Standing ab pulldowns:
4 sets of 10

Posted by: PeteTheGreek

Speed Bench with mini bands:
190 for 8 sets of 3

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

Rear delts on plate loaded horizontal row:
3 plates & quarters: 5 sets of 6

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

side lateral raises:
25's X 8
30's X 8
35's X 8
35's X 8

Posted by: PeteTheGreek

Squat deload-no box-breaking parallel:
415 for 10 sets of 2

GLute ham raises:
3 sets to failure

pull thru's:
3 sets of 12

Ab wheel:
3 sets of failure

ab pulldowns:
2 sets of 10

Today we made Deadlift Dave take a few heavy ones after our work sets. All he has to do is remember to fill up with air, push his belly against his belt, keep his chin up, hold his arch, sit back and push his knees out and he'll be fine, LOL

Next week we load it up

Posted by: DLDave

Quote:

Originally Posted by PeteTheGreek

Today we made Deadlift Dave take a few heavy ones after our work sets. All he has to do is remember to fill up with air, push his belly against his belt, keep his chin up, hold his arch, sit back and push his knees out and he'll be fine, LOL

Come on, surely there are a few more things I should be thinking about with 600 on my back

What's the weight of that bar we're using?

Posted by: PeteTheGreek

55 lbs

Posted by: PeteTheGreek

Bench:
bar for 2 sets of 10
95 X 10
135 X 8
185 X 5
225 X 3
275 X 2
315 X 1
Added foam roller plus 2 boards:
365 X 3
405 X 3
435 X 3
455 X 2
455 X 2

Floor press lock-outs:
405 X 3
455 X 3
495 X 3

Ab crunch machine:
3 sets of 8
supersetted with 3 sets of ab static holds

We have a new lock-out bitch in the gym

Posted by: Stewart20

pete, what's the range of motion you get with the 2 boards + the foam roller? Would you say it's effectively a top range lock out movement?

also, what would you recommend as a plan of attack for a bench sticking point that is roughly 4-5 inches off the chest, with no problems at the top range or locking out?

thanks

Posted by: PeteTheGreek

For me, about the top 5 inches. No sense doing them though if you're a raw bencher.

If you're stuck 4-5 inches off your chest your speed is too slow and/or you have weak lats. Try speed benching with mini-bands with about 50% of your 1 rep max, more lat work and floor presses, one board or two board benching.
this article should help:

Raw Bench Pressing - 10 Things You Need To Know

Posted by: PeteTheGreek

Cambered bar back extensions:
95 X 8
95 X 8
105 X 8

Lat pulldowns:
220 X 8
250 X 8
250 X 8

Horizontal row:
4 plates X 6
4 plates/quarters X 6

Chest supported rows:
4 plates for 2 sets of 5

Gun Show:
Barbell curls: 85 X 8
105 X 8
115 X 8
Hammer curls: 45's X 8
55's X 8

Standing ab pulldowns:
120 for 3 set of 8

Ab wheel:
2 sets of 10

Posted by: DLDave

Quote:

Originally Posted by PeteTheGreek

Ab wheel:
2 sets of 10

Didn't learn your lesson I see. They have one of these at Worlds?

Posted by: Stewart20

Quote:

Originally Posted by PeteTheGreek

For me, about the top 5 inches. No sense doing them though if you're a raw bencher.

If you're stuck 4-5 inches off your chest your speed is too slow and/or you have weak lats. Try speed benching with mini-bands with about 50% of your 1 rep max, more lat work and floor presses, one board or two board benching.
this article should help:

Raw Bench Pressing - 10 Things You Need To Know

thanks pete.

Now don't think this is a silly question, but what kind of bands should I get if I buy them? the ones I have seen briefly searching around come in different colors for the strength of them. what would be a good tension to get?

Posted by: PeteTheGreek

Quote:

Originally Posted by DLDave

Didn't learn your lesson I see. They have one of these at Worlds?

Couldn't resist

Posted by: PeteTheGreek

Quote:

Originally Posted by Stewart20

try the minibands and anchor them under the bench. loop each end of the band around the sleeves of the bar. The added tension is about 30-40 lbs at lock-out. For Lurch the tension's probably higher because his arms are 7 feet long. Don't do them every week because they'll fuck you up real fast. I usually go three weeks on and three weeks off. During on weeks, I cycle the band tension. THis week I'm doing 2 mini-bands, which adds about 80-100 lbs at lockout. Don't try maxing out with band tension. They'll jack your shoulders up.

Posted by: Stewart20

Quote:

Originally Posted by PeteTheGreek

would something like this be OK?

Elite Fitness Systems

Posted by: PeteTheGreek

yes

Posted by: PeteTheGreek

speed bench with 2 mini-bands anchored under bench:
170 for 8 sets of 3

standing military press in plate loaded squat machine:
275 X 5
295 X 5
315 X 5

Rear delts on horizontal plate load rowing machine:
3 plates/quarter: 3 sets of 7

Rear delts on chest supported row:
3 plates for 2 sets of 6

side laterals:
25's X 10
30's X 10
35's X 10

Posted by: PeteTheGreek

Today was full blown shit the bed squat day. Everyone's form was all over the place. I couldn't push my knees out, Deadlift Dave was trying to get used to his suit and Lynn couldn't hit depth with any weight:

145 X 5
255 X 4
345 X 4
415 X 2
455 X 1
545 X 1
595 X 1
655 X 1
655 X 1
685 X 1 This one didn't break
705 X 1

Glute Ham raises:
4 sets to failure

Standing Ab pulldowns:
3 sets of 10

Ab wheel:
2 sets to failure

On Tuesday I'll work up to a first or second attempt deadlit, the following Tuesday I'll work up to a squat opener, then 11 days after that is meet day.

Posted by: PeteTheGreek

Bench:
Bar for 2 sets of 15
95 X 10
135 X 8
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

3 board press with foam roller:
405 X 3
455 X 3
495 X 2

Floor pin presses:
405 X 3
455 X 3
495 X 3
515 X 2

Today we benched at Lexen. The goal was to get in and out of there before Chuck Vogelpohl's crew showed up. In case some of you don't know who Chuck Vogelpohl is:

YouTube - chuck vogelpohl the legend

Unfortunately, he showed up early, said "what's up guys" and the rest of them just stared at us. One of them then changed the radio station. I didn't remember them asking us if they could change the station so I double dog dared Deadlift Dave to tell them to change it back, otherwise, we'd be meeting them out in the parking lot for a throw down, but Dave chickened out.

Anyways, I'm pretty confident they think we're a bunch of ass hats.

Posted by: Stewart20

best journal entry ever.

Posted by: DLDave

Pete, do you think I should take my original shirt in to Pong and have the chest taken in a bit (an inch?), or should I just go with it as-is this close to the meet? The new shirt is going back to Inzer for a few alterations, so not going to bother with it for this meet as I probably won't see it again for 3 months given their track record with me.

Posted by: PeteTheGreek

You're too close to be dicking around with your gear. Just stick with the old shirt and open light. ALso, don't mess with that metal suit. It's too close to the meet and it's throwing you all over the place. I would squat in the predators and throw a singlet over them. You have two more training weeks left. On Friday, you should try to go as high as you can in the Predators. The following week just go to an opener, or less, and shut it down. I won't be there this Friday, I'm taking my last one the following Tuesday.

Same with the bench. Balls to the wall next Sunday, then something real light the following week. Tuesday's my last deadlift day, I wouldn't pull again before the meet.

Posted by: PeteTheGreek

Speed bench-straight weight:
185 for 8 sets of 3

Seated military press:
185 for 3 sets of 8

Rear delts on chest supported row:
3 plates for 2 sets of 8

Rear delts on horizontal plate loaded row:
3 plates and a quarter for 2 sets of 7

SIde lateral raises:
worked up to 35's X 10

Tomorrow is last heavy pull day. I have to come up with something real close to 635 or I relinquish the title to the lock out bitch

Posted by: DLDave

Quote:

Originally Posted by PeteTheGreek

Tomorrow is last heavy pull day. I have to come up with something real close to 635 or I relinquish the title to the lock out bitch

Better load up on the Chipotle

Posted by: PeteTheGreek

NATIONAL OFFICIAL SHIT THE BED DEADLIFT DAY

135 X 5
225 X 3
315 X 2
405 X 1
495 X 1
545 X 1
600 miss three times

What a cluster fuck. I even loaded up on a Shitpolte burrito with extra black beans for lunch before my workout. Warm-ups were flying up faster than flys on a turd. Then I put my T-Rex suit on for 495 and the shit hit the fan. Speed came to a grinding halt. I had to grind out 495 and 545. I had trouble reaching the bar with the suit and it was throwing me out of position. Tried 585 with the straps down and no go. I jacked the straps for a second try and still a no go. Then I took the suit off and tried it with just my breifs and I cranked the weight up past my knees but by this time I was too out of gas to lock it out.

I'm only two weeks out from this meet so there's nothing I can do about it now. I wanted to pound out some rack pulls to punish myself but the guys talked me out of it. I can't get any stronger this close to a meet now. I went ahead and did some straight leg deads which I had planned to do anyway and then finished with biceps and abs:

SLDL:
315 X 5
365 X 5
385 X 5

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

Hammer Curls:
45's X 8
55's X 8

Standing ab pulldowns:
3 sets of 10

Right now the only thing I can do is not let this fuck with my head. I need to pound my abs hard, hit some reverse hypers, glute ham raises, pull thru's and back extensions and get lots of rest. At least I know not to pull in that suit. I'll take a light opener at the meet and then see how it feels from there.

I hereby relinquish the deadlift title to Lurch the Lock-out Bitch. Wait a minute. Since I didn't see the lift it doesn't count, so I'm still the King

Posted by: DLDave

It was the black beans, bad news. I'm sure you'll be fine, obviously just some odd stuff going on if you're struggling with your warm-ups. If the suit kept you from getting your hips down you're not going to have any speed off the floor. What did you pull in last meet?

And we'll see if we can't change that King shit officially here in a couple weeks.

Posted by: PeteTheGreek

I had the new predators on and the speed was lightning fast. I then put the t-rex over the briefs for 495 and the shit hit the fan. I clearly exceeded the point of diminishing returns when I put on that t-rex. It totally threw me out of the groove, 495 and 545 were real ugly. Mark and Dan said the last shot I took at 600 without the t-rex looked much more comfortable, and I actually cranked it up past my knees. The first two barely left the floor. I was so pissed that I wanted to rack pull until I died, but Mark talked me out of it.

I've done 595 in the gym with a metal viking v-type squatter but I have trouble reaching the bar with that suit. By the time I'd get to the bar, half my air was out and I couldn't set a good grip. My deadlift ME exercises leading up to that were no where near where they have been lately, so I fully expected 600 today to be real easy.

I know I could have hit 600 if I didn't put that damn suit on. The plan now is to wear the predators under a singlet, open light and see what happens.

Posted by: DLDave

Sounds like a good plan. The suit only adds a small amount to a deadlift anyways best case, so no point in taking a risk at completely going to shit with the limited upside. I don't think you're going to have an issue with 600 based on your pulling the past couple of months. My pulls have been much more inconsistent, too bad I couldn't save this week's effort for another few weeks.

Posted by: PeteTheGreek

Bench:
Bar X 15
95 X 12
135 X 6
185 X 5
225 X 3
275 X 1
315 X 1
Added Karins shirt:
405 X 1 no touch
455 X 1
505 X 1
505 X 1

Floor pin presses with mini-bands double looped over dumbells, about 50 lbs extra tension:

405 X 3
455 X 3
475 X 3

Standing ab pulldowns:
4 sets of 8

Posted by: Brutus_G

Good luck on your meet Pete.

Posted by: DLDave

Looks like we might have some company tomorrow, so get ready for triple band squats off of foam with suspended kettlebells.

"Matt Wenning (my trainer) as well as Chuck V. had a falling out with Louie Simmons. Chuck quit WSB and went to Lexen Extreme, and after Matt told Louie he was "going to throw him through a wall" Loiue told him to leave WSB as well. Matt starts training his clients out of Lexen this Tuesday."

Posted by: PeteTheGreek

I'm not scared. Ten bucks says he can't squat more than twice as much as I can.

Where is this quote from?

Posted by: PeteTheGreek

Worked up to a squat opener today:

145 X 5
255 X 4
345 X 3
415 X 2
505 X 1
585 X 1
635 X 1

Straight leg deads:
315 X 5
315 X 5
315 X 8

Standing ab pulldowns:
4 sets of 10

Pretty much all the heavy lifting is done. On Saturday I'll go up to a bench opener and that's it. I'll hit some abs and other routine light stuff between now and meet day, which is APril 12. Dave lifts the next day. He will be using pretty loose gear but he'll probably total over 1700. Once he starts learning to whore his gear, I'm sure he'll be lifting in CHuck's group, telling us to fuck off, staring at us, changing the station, etc.

Posted by: DLDave

That reminds me, I need to see if Chuck will move to Lifetime and bring the "never remove" 2x4's, invisible foam, and cattleballs

Posted by: DLDave

AK47.NET :: Forums :: Shark & Chronium 76's LEXEN EXTREME thread - UPDATE -04/01 DE LOWER

No clue how I came across this, don't really hang out at AK-47 sites.

Posted by: PeteTheGreek

Just Lurch and me today

machine ab crunch:
4 sets of 10

Speed bench:
185 for 8 sets of 3

Rear delts:
3 plates & quarters/side for 3 sets of 8

Chest supported rows:
3 plates & quarter for 3 sets of 7

barbell curls:
85 X 8
95 X 8
95 X 8

Hammer curls:
55's for two sets of 8

Posted by: PeteTheGreek

Bench Opener:
Bar X 15
95 X 10
135 X 6
185 X 5
225 X 3
275 X 1
Added Karins shirt
365 X 2 No touch
405 X 1 No touch
455 X 1 touch-this will be my opener

Pin presses off floor, held each rep for a 3 count:
405 X 3
455 X 3
505 X 3

Standing ab pulldowns:
4 sets of 10

Some light dicking around next week then it's go time.

Posted by: PeteTheGreek

45 degree back raises:
2 sets of 15

Pull thru's:
150 for 3 sets of 15

Glute ham raises:
3 sets of 10

Standing ab pulldowns:
130 for 3 sets of 10

Posted by: PeteTheGreek

Speed bench:
185 for 8 sets of 3

Rear delts:
3 plates for 3 sets of 8

barbell curls:
85 for 3 sets of 8

hammer curls:
50's for 2 sets of 8

standing ab pulldowns:
120 for 3 sets of 10

That's it, I'm done. Weigh in on Friday morning and go time on Saturday

Posted by: Rubes

good luck this weekend.

Posted by: DLDave

Pete kicked some ass today, and here's the video to prove it. One or both may be IPA records for his class. Unfortunately I had to bail before his deadlift, very long meet.

735 lb squat:
YouTube - Pete Sengos 735 lb Squat at Iron House Classic 2008

510 lb bench:
YouTube - Pete Sengos 510 lb Bench Iron House Classic 2008

Also notice legendary Louie Simmons as the side judge admiring Pete's arch.

Posted by: Stewart20

That is quite an arch...damn, it looked like the range of motion of a 3 or 4 board press for me, crap, if I could get my back to arch like that, I would bet I would have got my 405 by now.

Good stuff though, congrats Pete

Posted by: PeteTheGreek

Meet day

Squat warm-ups:
145 X 5
145 X 5
235 X 3
325 X 2
415 X 1
505 X 1
555 X 1
595 X 1
Opener: 650
2nd: 700
3rd: 735-This was the fastest one. I took this one down faster than I normally do and came right up with it. This is an IPA national masters (over 40) record

Bench warm-ups:
Bar X 8
135 X 5
185 X 3
225 X 2
275 X 1
Added Karins DD shirt:
365 no touch
405 no touch
Opener: 455
2nd: 490 National Masters record
3rd: 510 National Masters record

Deadlift:
225 X 3
315 X 1
405 X 1
475 X 1
Opener: 525 Miss- I blacked out holding my air, trying to set my grip. I started pulling and then everything went blank. I then started stumbling off the platform, dizzy as shit.
2nd: 525
3rd: 555 At this point I was exhausted so I decided to just take 555 to get me an 1800 total and call it a day.

Overall, the meet went well but took way too long. I didn't take my last deadlift until about 7:30 pm. I couldn't sleep last night and I was dragging all day, so I was conservative with my squat and bench attempts. The deadlift opener was real weird, I've never almost passed out like that before. So much for a shot at 600. I'll have to keep coming back.

Dave lifts tomorrow, so he shouldn't have too much trouble passing my bench and deadlift numbers. Thanks for posting the videos.

Posted by: Seanp156

Congrats on the squat and meet, you're a beast Petey. That 735 looked very easy for you.

Posted by: PeteTheGreek

Thanks Pud, keep lifting heavy

Posted by: DLDave

Look at that, Pete's squat and total made the tail end of the top 50 lifts in the past year for the 220 multi-ply class:

Current Men's Lifter Rankings | Powerlifting Watch

My pull is missing from the bottom of the 308 list.

Posted by: PeteTheGreek

Quote:

Originally Posted by DLDave

Look at that, Pete's squat and total made the tail end of the top 50 lifts in the past year for the 220 multi-ply class:

Current Men's Lifter Rankings | Powerlifting Watch

My pull is missing from the bottom of the 308 list.

I don't have access. Can you copy and paste? Also, your 630 wasn't a deadlift. It was a straight leg deadlift. Get your hips down, shoulders behind the bar and point your toes at a 45 degree angle. Flare your knees out and open your groin as your pulling the bar back, not up. A tight pair of briefs will also give you some good pop off the floor.

But then again, who am I to give deadlift advice?

The world's ugliest deadlift:

YouTube - Dave Schwab 630 lb Deadlift at Iron House Classic 2008

Posted by: DLDave

Well hell, I had access earlier but none now. If I get back in I'll copy it.

I would have to say there were at least 2 deadlifts at this meet that were uglier.
YouTube - deadlift miss

And unfortunately no video of that 220 Masters who stumbled around like a drunk. And my toes were out, your video angle sucked. That's about the only thing I know about sumo pulling. The rest of your critique is accurate, I basically pulled conventional with a wide stance.

Posted by: PeteTheGreek

Close grip bench:
185 for 5 sets of 10

Seated military press:
185 for 3 sets of 8

Seated rear delts:
3 plates for 5 sets of 8

Side lateral raises:
30's for 3 sets of 10

Standing ab pulldowns:
3 sets of 10

Posted by: DLDave

Let's see how this formats:

Squat
Rank Name Federation Date Squat
1. Sam Byrd APF 2007-09-15 1063
2. Christian Simmons APF 2007-06-17 1008
3. Joe Norman APF 2007-06-17 981
4. William Carter APF 2008-03-16 964
5. Phil Harrington IPA 2008-04-13 960
6. Mike Schwanke APF 2008-02-23 930
7. Konstantin Milyutin IPA 2008-01-20 925
8. Danny Blankenship IPA 2008-01-20 920
9. Dan Blankenship IPA 2007-06-24 910
10. Scott Rowe IPA 2007-11-18 905
11. Tony Acome APF 2007-06-17 903
12. Adam Driggers APF 2008-02-23 875
13. Vladimir Venglovschi IPA 2008-01-20 865
14. Brandon Cass APA 2007-11-03 860
15. Jody Steen APA 2007-05-12 855
16. Bobby Frankl APF 2007-06-17 854
16. Heliry Fletcher APF 2007-09-22 854
16. Kurt Soileau APF 2008-03-16 854
19. Clint Smith APF 2008-02-23 850
20. Mike Szudarek WPC 2007-08-05 843
21. Mike Luckett APF 2007-06-17 832
22. Larry Hook APC 2007-06-23 823
23. Marcus Brandon APC 2007-06-23 821
23. Anthony McCloskey WPC 2007-08-05 821
23. Tory Judd UPA 2008-01-26 821
26. Jonathan Couick APF 2007-05-12 805
26. Josh Murphy IPA 2007-08-18 805
28. Matt Christie APF 2008-03-16 804
29. Charlie Weigroff APF 2007-04-21 800
29. Chris Del Preore IPA 2007-11-18 800
31. Tom Bollig APF 2007-11-10 793
32. Chris DelPreore APF 2008-04-13 788
33. Ryan Cidzik APA 2007-07-18 786
34. Matt Sahlfeld APF 2008-03-08 782
35. Nicky Peppers APF 2007-06-30 780
36. Tom Carnaghi APF 2007-06-30 771
37. Matt Wiedemer IPA 2008-04-13 760
38. Jim Howell APF 2007-12-15 755
38. Robert Fuciarelli IPA 2008-04-13 755
40. Charlie Maxwell IPA 2007-08-18 750
40. James Howell IPA 2007-11-18 750
40. Chuck Blough IPA 2007-06-23 750
40. Bobby Fields IPA 2007-12-08 750
40. Charlie Weingroff APF 2007-12-15 750
40. Tony Butson IPA 2008-04-13 750
46. Ernie Lilliebridge UPA 2008-01-26 744
47. Zach Zenzen WPC 2007-08-05 738
48. Pete Sengos IPA 2008-04-13 735
49. Shawn OMalley APF 2007-12-02 732
50. Eric Lilliebridge UPA 2008-01-26 722

Bench Press
Rank Name Federation Date Bench Press
1. Clint Smith APF 2008-02-23 765
2. Bobby Fields IPA 2007-12-08 755
3. Scott Sceppe SSA 2008-02-16 750
3. Chris Smith IPA 2008-04-13 750
5. Tony Acome APF 2007-06-17 734
6. Christian Simmons APF 2007-06-17 732
7. David Mullins APC 2007-12-08 716
8. Matt Minuth APF 2008-03-16 699
9. Mike Schwanke APF 2007-10-13 680
10. Jon Elick IPA 2007-10-06 665
11. Gunny Green WABDL 2007-11-20 661
11. Rick Marrama WABDL 2007-11-20 661
11. Mike Green APF 2008-03-16 661
14. Marcus Brandon APC 2007-06-23 655
15. Tim Koffman WABDL 2007-07-29 650
16. Scott Rowe SSA 2008-02-16 645
17. Bobby Frankl IPA 2008-01-20 635
18. Kenneth Millrany WABDL 2007-11-20 629
19. John Berding UPA 2008-01-26 628
20. Joel Reyes APA 2007-12-01 625
20. Phil Harrington UPA 2008-02-23 625
22. Tom Bollig APF 2007-11-10 617
23. Konstantin Milyutin IPA 2008-01-20 615
24. Lance Mosley APF 2007-06-17 611
24. Shane Judd UPA 2007-09-01 611
24. Sam Byrd APF 2007-09-15 611
27. Adam Driggers APF 2008-02-23 610
28. Tom Schmidt IPA 2007-10-27 605
29. Garry Manney APF 2007-08-12 600
29. Tom Westhoff UPA 2008-02-23 600
29. Tory Judd APF 2008-03-08 600
29. Scott Vinelli SSA 2008-03-08 600
33. Ted Morris APF 2007-09-15 585
33. Danny Blankenship IPA 2008-01-20 585
35. Larry Hook APC 2007-06-23 584
35. Aaron Iramina WABDL 2007-07-14 584
35. Chad Bertelmann WABDL 2007-11-20 584
38. Dan Blankenship IPA 2007-06-24 580
39. Joe Norman APF 2007-06-17 578
40. Sean Demarinis WABDL 2007-11-20 576
41. Ken Millrany SPF 2007-11-03 575
42. Joe Mireles WPC 2007-08-05 573
43. Dave Reliford SSA 2007-10-13 570
43. Jerrod Bailey UPA 2008-02-23 570
45. Brant Bishop WABDL 2007-08-11 568
46. John Thomas UPA 2008-02-23 565
46. Jeff Johnston UPA 2008-02-23 565
48. Mike Luckett APF 2007-06-17 562
49. Rich Fuchs APF 2007-06-17 560
49. Ed Melodini IPA 2007-09-22 560

Deadlift
Rank Name Federation Date Deadlift
1. Mike Schwanke APF 2008-02-23 785
2. Larry Hook APC 2007-06-23 760
3. Vladimir Venglovschi UPA 2008-01-26 749
4. Sam Byrd APF 2007-09-15 732
5. Konstantin Milyutin IPA 2008-01-20 730
5. Clint Smith APF 2008-02-23 730
7. Joe Norman APF 2007-06-17 721
8. Jake Bradsher APC 2007-12-08 716
9. Husain Abdulaziz APF 2007-10-20 715
10. Kurt Soileau APF 2008-03-16 705
11. Phil Harrington IPA 2008-04-13 700
12. Lance Mosley APF 2007-06-17 677
12. Marcus Brandon APC 2007-06-23 677
14. Rick Walker IPA 2007-06-24 675
14. Adam Driggers APF 2008-02-23 675
16. Tom Bollig APF 2007-11-10 673
17. Marcus Wild UPA 2008-02-23 672
18. Justin Enes SSA 2008-02-16 670
19. Matt Sahlfeld APF 2008-03-08 666
20. Bobby Frankl IPA 2008-01-20 665
21. Kurt Soilean APF 2007-09-22 661
22. Chris Dellafave APF 2007-04-21 660
22. Jim Howell APF 2007-12-15 660
22. Tim Myers SSA 2008-03-08 660
22. Matt Wiedemer IPA 2008-04-13 660
26. Dwayne Kouf APF 2007-12-02 655
26. Tony Acome APF 2007-06-17 655
26. Jason Mink IPA 2007-11-18 655
26. Ken Richardson APF 2007-11-17 655
30. Dan Blankenship IPA 2007-06-24 650
30. Matt Ladewski SSA 2007-10-13 650
30. Christian Simmons APF 2007-06-17 650
30. Hickman WNPF 2007-07-21 650
30. Victor Calia APC 2007-12-08 650
30. Danny Blankenship IPA 2008-01-20 650
30. Eric Lilliebridge UPA 2008-01-26 650
30. Tory Judd UPA 2008-01-26 650
30. Scott Rowe SSA 2008-02-16 650
30. Jacob Mills APA 2008-02-16 650
40. Charlie Slaybaugh WNPF 2007-11-11 644
41. Larry Russell APF 2007-08-12 640
41. Travis Niblett SSA 2008-03-15 640
43. Brad King UPA 2007-06-16 639
43. Anthony McCloskey WPC 2007-08-05 639
43. Mike Szudarek WPC 2007-08-05 639
43. Heliry Fletcher APF 2007-09-22 639
47. Jonathan Couick APF 2007-05-12 635
47. Nicky Peppers APF 2007-06-30 635
47. Brian Yourist IPA 2007-08-18 635
50. Charlie Maxwell IPA 2007-08-18 630
50. Tom Jacobs APF 2007-10-20 630
50. John Demchak APF 2007-11-10 630
50. Greg Sherfield IPA 2008-01-19 630
50. Michael Musto APA 2008-03-22 630

Total
Rank Name Federation Date Total
1. Sam Byrd APF 2007-09-15 2408
2. Christian Simmons APF 2007-06-17 2391
3. Mike Schwanke APF 2008-02-23 2355
4. Clint Smith APF 2008-02-23 2345
5. Tony Acome APF 2007-06-17 2292
6. Joe Norman APF 2007-06-17 2281
7. Konstantin Milyutin IPA 2008-01-20 2270
8. Phil Harrington IPA 2008-04-13 2250
9. Larry Hook APC 2007-06-23 2165
10. Adam Driggers APF 2008-02-23 2160
11. Danny Blankenship IPA 2008-01-20 2155
12. Marcus Brandon APC 2007-06-23 2154
13. Bobby Frankl IPA 2008-01-20 2150
14. Dan Blankenship IPA 2007-06-24 2140
15. Scott Rowe IPA 2007-11-18 2135
16. Vladimir Venglovschi IPA 2008-01-20 2130
17. Bobby Fields IPA 2007-12-08 2100
18. Tom Bollig APF 2007-11-10 2083
19. Lance Mosley APF 2007-06-17 2077
20. Tory Judd UPA 2008-01-26 2050
21. Mike Luckett APF 2007-06-17 2017
22. Matt Sahlfeld APF 2008-03-08 2000
22. Kurt Soileau APF 2008-03-16 2000
24. Heliry Fletcher APF 2007-09-22 1995
25. Jonathan Couick APF 2007-05-12 1975
26. Brandon Cass APA 2007-11-03 1960
27. Jody Steen APA 2007-05-12 1950
27. Chris Del Preore IPA 2007-11-18 1950
29. Chris DelPreore APF 2008-04-13 1934
30. Matt Christie APF 2008-03-16 1923
31. Matt Wiedemer IPA 2008-04-13 1920
32. Anthony McCloskey WPC 2007-08-05 1918
33. Charlie Weigroff APF 2007-04-21 1915
33. Nicky Peppers APF 2007-06-30 1915
35. Jim Howell APF 2007-12-15 1885
35. Brian Yourist IPA 2007-08-18 1885
35. Josh Murphy IPA 2007-08-18 1885
38. Mike Szudarek WPC 2007-08-05 1884
39. Dwayne Kouf APF 2007-12-02 1851
39. Ernie Lilliebridge UPA 2008-01-26 1851
41. Ryan Cidzik APA 2007-07-18 1850
42. Justin Enes SSA 2008-02-16 1825
43. Chuck Blough IPA 2007-06-23 1810
44. Gregg Levasseur APF 2007-12-08 1808
45. Ed Melodini IPA 2007-09-22 1805
45. Chris Dellafave IPA 2007-06-24 1805
45. Tony Butson IPA 2008-04-13 1805
48. Pete Sengos IPA 2008-04-13 1800
49. Jeff Irion UPA 2008-02-23 1796
50. Ken Richardson APF 2007-11-17 1791

Posted by: PeteTheGreek

low box squats with cambered bar from hell:
380 for 2 sets of 3
420 for 6 sets of 2

rack pulls with double choked mini-bands:
315 X 2
405 X 2
455 X 2
495 X 1

Glute ham raises:
3 sets of 8

Ab wheel:
4 sets

So much for a deload week.

Posted by: DLDave

Pete, good article here from Sebastian Burns on upper-end bench work:
Metal Militia - Strongest Benchers in the World!

In general the Metal Militia program is way too much volume for mortals like us, but the principles are solid. Pay particular attention to this line, which seems practical for fixing lock-out issues and learning to control the weight when doing board and rack work:

"Note: It is very important to hold weight in the starting position and the lock-out position, for extended periods of time (approx. 3-5 seconds), of every rep of every set."

Posted by: PeteTheGreek

Words of wisdom for Lynn. I'm surprised he did so much today. Hopefully he can keep it up. Thanks for putting together that DVD

Posted by: PeteTheGreek

Cardio bench day:
225 for 5 sets of 10

Close grip push ups:
3 sets of failure

Standing ab pulldowns:
3 sets of 12

Posted by: DLDave

I assume the DVD played OK then? Those cheap blanks don't always play on all DVD players. Wasn't much effort to throw it together, the software makes it pretty easy to just drag and drop the clips around.

Posted by: Seanp156

Hey Pete... Do you know what's up with Inzer? I ordered my briefs almost a month ago (3/24) and still don't have shipping confirmation. I called about a week and a half after I ordered, and all I got was "They're still in production" no timeframe or anything.

From what I've heard this is fairly normal for Inzer, is that correct? One guy I talked to at the north gym said he ordered a bench shirt from them in January and still didn't have it in late march/early April and still may not have it for all I know.

I think I remember Dave mentioning he had trouble with them too. Is there any other place to get a decent pair of basic single ply briefs to get started with in the $40-60 range?

Posted by: DLDave

Ordering online with Inzer is terrible. I've had to eventually call about every order I've placed online, and then miraculously it arrives a few days later, as if I had to remind them about the order. My last order was a belt that took a month to arrive. I've heard that ordering via phone is much faster, maybe someday I'll learn to go that route. Irongladiators.com carries Inzer gear and is much, much faster, and they'll help you to get exact sizing.

Posted by: Seanp156

Quote:

Originally Posted by DLDave

Ordering online with Inzer is terrible. I've had to eventually call about every order I've placed online, and then miraculously it arrives a few days later, as if I had to remind them about the order. My last order was a belt that took a month to arrive. I've heard that ordering via phone is much faster, maybe someday I'll learn to go that route. Irongladiators.com carries Inzer gear and is much, much faster, and they'll help you to get exact sizing.

Yeah, I checked out irongladiators, but it didn't look like they carried single ply briefs, only doube ply that run $100.+

I've ordered knee wraps and a lever belt before from Inzer and got them in a very timely manner without having to call, but I guess it depends on if what you order's in stock...

Posted by: DLDave

houseofpain.com might have a little wider selection of briefs. They're not as easy to deal with as Irongladiators, but better than Inzer direct.

Posted by: Seanp156

Quote:

Originally Posted by DLDave

houseofpain.com might have a little wider selection of briefs. They're not as easy to deal with as Irongladiators, but better than Inzer direct.

I just called Inzer and they said they should be shipping out any day now, sometime this week, and they upgraded the shipping to 2 business days... I probably won't order from them again

Posted by: PeteTheGreek

Don't order on line. Order over the phone. I've always received my stuff within 10 days if I order over the phone.

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Don't order on line. Order over the phone. I've always received my stuff within 10 days if I order over the phone.

Any words of wisdom to brief virgins besides always wearing underwear under them? Should they be broken in somehow with lighter weight ~70-80% before going heavy? What about washing/drying, need to do anything special?

Posted by: PeteTheGreek

Make sure you fluff them up as high as you can. Sit back and flare your knees out. I wash and dry my powerpants but I don't wash the predators. Just start going heavy. There's not much of a learning curve with the power pants.

Also, if they're too loose, don't send them back. Just turn them inside out and have Pong take them in at the outer seams. Pong will only charge about $10 or so, you'll pay more than that shipping them back to Inzer.

After a while, the briefs get loose and you have to have Pong take them in some more. The power pants last a while, I've been wearing the same ones for three years, taken in only once, but I've had my predators taken in 5 times in the last two years, about 1/8 inch at a time. Expect about a 30-50 lb pop out of the briefs.

Posted by: PeteTheGreek

Standing ab pulldowns:
130 for 3 sets of 9

Pull thru's:
150 X 15
175 X 15
195 X 15

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

Lat pulldowns:
220 X 8
230 X 8
240 X 8

Barbell curls:
85 for 3 sets of 8

hammer curls:
55's for 3 sets of 8

Posted by: PeteTheGreek

speed bench:
185 for 8 sets of 3

seated military press:
185 X 5
205 X 5
205 X 5

Rear laterals:
3 plates/quarter for 4 sets of 8

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

Heavy machine ab crunch:
140 X 10
150 X 10

Standing ab pulldowns:
120 X 10
120 X 10

Posted by: Seanp156

Briefs got here today: They seem WAY too small, I can't even get them passed my hips/butt.

I got the 34's which are supposed to be for 185-205lbs according to their chart. I'm right around 200 right now. Should I send them back for the 36's?

Posted by: PeteTheGreek

Turn them inside out. Put each leg on and pull them up your thighs as high as you can. then grab the bottoms and pull up. Kind of the reverse of peeling them off.

Posted by: PeteTheGreek

Cambered bar low box squats with green bands. the tension felt like 75 lbs at least:
440 plus bands for 6 sets of 2

glute ham raises:
3 sets of failure

ab roller:
4 sets of failure

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Turn them inside out. Put each leg on and pull them up your thighs as high as you can. then grab the bottoms and pull up. Kind of the reverse of peeling them off.

By each leg, you mean put them on one at a time, and by grabbing the bottoms, you mean the bottom part of the leg sleeve?

Posted by: PeteTheGreek

TUrn the suit inside out then hold the suit upside down. make sure the tag is in the back. Put the legs of the suit on first. put your legs through each leg opening and pull each leg of the suit as high as you can up your thighs. Once you get the suit up as high as you can, grab the waist of the briefs and pull up so the suit turns over outside in. You know how when you take briefs off, you pull them down from the waist and they come off inside out? Put them on in reverse, outside in.

Posted by: Seanp156

Ok, I gotcha I'll give that a try. Thanks.

Posted by: PeteTheGreek

60.

Posted by: PeteTheGreek

Close grip bench:
275 for 3 sets of 5
275 for 10, I think?

Close grip 4 board press:
315 X 3
345 X 3
365 X 3

Pin presses plus mini-bands anchored to the base of the rack-about 80-100 lbs added tension?
365 plus bands for 3 sets of 3

Posted by: PeteTheGreek

Reverse band deadlifts: All the heavy bands are attached to the monolift with a note from Chuck V that states "Do not remove bands ever". Deadlift Dave wouldn't sack up and remove the bands so we ended up using the mini-bands, about a 40 lb deload at best:

235 X 2
325 X 1
415 X 1
505 X 1
555 X 1
595 X 1
625 X 1

Chain suspended good mornings with cambered bar:
330 X 5
380 X 5
420 X 5

Barbell curls:
95 for 3 sets of 8

hammer curls:
55's for 2 sets of 8

standing ab pulldowns:
3 sets of 10

Posted by: PeteTheGreek

Managed to jack up my rt rotator cuff from sunday so took it easy today.

reverse band speed bench with minibands, about a 75 lb deload:
315 for 8 sets of 3

seated military press:
185 for 3 sets of 8

rear delts:
3 plates & quarter for 3 sets of 6

Side laterals:
25's for 3 sets of 10

Standing ab pulldowns:
130 for 3 sets of 12

Shoulder is a bit tweaked so probably sticking with the reverse band benches for a while.

Posted by: PeteTheGreek

Speed squats:
Hatfield bar low box squats with 405 for 8 sets of 2 inside of 10 minutes minus a monolift equals death. Walking weight out is a bitch. The monolift spoils you.

Glute ham raises:
4 sets to failure

Standing ab pulldowns supersetted with the ab wheel of death:
3 sets

Took an early one in the commercial gym today because I'm leaving town for a wedding. I was going to squat at Lexen but I didn't want to take the risk of running into CV. His crew probably uses 800 for speed work: "Excuse me Chuck, but can we take two of the hundreds off each side so I can squat?" Chuck's response, "Who in the bluest of blue hells are you and why is Dave Schwab wasting his time lifting with your sorry ass?"

Posted by: PeteTheGreek

Back attack from hell:

45 degree back extensions with cambered bar on back:
95 for 3 sets of 10

Glute ham raises:
3 sets of failure

Pull thru's:
150 for 3 sets of 15
Erectors cramping bad at this point.

Chest supported rows:
4 plates for 3 sets of 5

Lat pulldowns:
220 X 8
240 X 8
250 X 6

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

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

Standing ab pulldowns:
120 X 12
130 for 2 sets of 10

Posted by: Seanp156

Hey Pete, what bands should I use for reverse band benching? I'm going to try and set that up this saturday. Lights, averages, or strong bands?

Posted by: PeteTheGreek

Any of them really. The strong bands will give you about a 125 lb deload, the mini-bands about 75, but there's really no sense using reverse bands if you're not shirt benching. It's purely a lock-out exercise.

Posted by: PeteTheGreek

Rt rotator cuff is still torqued. Really don't know what's going on. It doesn't really hurt unless I'm benching or doing side laterals. Otherwise the pain gets no better or worse.

Speed bench:
185 for 8 sets of 3

Standing military press on plate loaded squat machine:
275 X 5
295 X 5
315 X 5

Rear delts on seated machine row:
3 plates & quarter/side for 4 sets of 8

H rolls:
25's for 3 sets of 10

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

Standing ab pulldowns:
120 X 8
130 X 10
130 X 12
140 X 8

Tomorrow taking a heavy squat, something in the 650 range, assuming I can get my shoulders under a straight bar. Haven't had any real weight on my back since the meet.

Posted by: PeteTheGreek

Heavy Squat:

Wanted to take a heavy one today but got roped into a Chuck V squat workout: Straight bar squats with 4 chains per side, down to a low box with a sofa cushion on top which came from someone's grandmother's house. Basically you sink into the cushion until you hit the box and come back up. Real easy to lose tightness on the cushion. Rt shoulder was jacked trying to get under the bar but it eventually loosened up:

325 plus 200 lbs of chains 2 sets of 2
375 plus 200 lbs of chains 2 sets of 2
414 plus 200 lbs of chains 2 sets of 2

About 1-2 minutes rest between sets.

Speed deadlifts against double choked mini-bands. About 50 lbs added tension on the floor and 100 lbs at lock-out:

315 plus bands for 6 singles

Reverse hypers:
3 sets of 8

Ab wheel of death:
3 sets

Posted by: DLDave

What was that bet again?

Posted by: PeteTheGreek

If you did 465 plus the chains then we're even. But you had that gangster suit on so it doesn't count

Posted by: DLDave

That suit with straps down is no different than briefs.

Besides, according to your log, you had 414 on the bar, which is a 51 lb difference. Enjoy your talk with CV.

Posted by: PeteTheGreek

The predators are only good for about 10 lbs. Those metal suits average about 300 lbs.

Posted by: DLDave

Maybe 300 out of the Ace by itself, but the Pro Squatter is much thinner and pretty similar to the Predators, both of which are good for more than 10 lbs (assuming a better fit than my Preds)

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

The predators are only good for about 10 lbs. Those metal suits average about 300 lbs.

I guess that means power pants are good for 5, maybe 6lbs.

Posted by: PeteTheGreek

Quote:

Originally Posted by DLDave

Maybe 300 out of the Ace by itself, but the Pro Squatter is much thinner and pretty similar to the Predators, both of which are good for more than 10 lbs (assuming a better fit than my Preds)

Actually after further research, I've determined that the predators reduce my squat by 300 lbs, so I did 715 raw plus 200 chains. With a pair of properly fitted ACE briefs, I will be opening with 1100 at my next meet.

Posted by: DLDave

Sounds good. I will personally load the bar for that opener.

Posted by: PeteTheGreek

ME Bench Day

Bar X a bunch for 2 sets
95 X 15
95 X 10
135 X 8
185 X 4
225 X 2
275 X 1
Added Loose Karins shirt
315 X 3
365 X 3
395 X 3
415 X 3
Added 6 inch foam roller
455 X 2
455 X 2

Standing ab pulldowns:
120 X 10
130 X 10
140 X 8
120 X 10

Wanted to try something different plus i wanted to protect the right shoulder so I did shirted triples. Very difficult to hold your air for 3 reps. Not sure if the 6 inch foam roller thing was effective. All those reps were grinders, but then again I did all those full range triples first. Maybe next week I'll do the roller sets first.

Deadlift Dave's head almost popped off on his last heavy bench set. He missed 495 completely on his first try because he forgot to put on the record breaker plates. He then came back on got one rep, then he decided to do a second one, then we made him do a third rep. His face was a lovely shade of purple after that one.

Posted by: DLDave

Your last 2 sets didn't look too bad, slower than usual but bar stayed in the groove.

Posted by: DLDave

IPA world records are finally updated on their site, if you didn't see already.

International Powerlifting Association WORLD

Posted by: PeteTheGreek

Cool, thanks. Now if I can get my deadlift on the PL USA top 100. I need 630 to make that list. I'm asking Dan if I can pull only at the June meet.

Posted by: PeteTheGreek

Chain suspended good mornings:
Today I did these while standing on a two inch platform to increase the range of motion and make them more difficult.
330 X 5
380 X 5
420 X 5 This one almost killed me.

Deadlift Dave then showed up and we did rack pulls against double choked mini bands:
405 X 1
455 X 1
495 X 1
545 X 1
585 X 1

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

Dumbell Hammer curls:
55's X 8
55's X 8
55's X 8

Ab wheel:
3 sets to failure

Standing ab pulldowns:
2 sets of 10

Posted by: PeteTheGreek

Heavy ab crunch:
150 for 3 sets of 10

Speed bench with mini-bands anchored under bench:
185 for 8 sets of 3

Standing military press in plate loaded squat machine:
275 for 3 sets of 5

Machine rear delts:
170 for 3 sets of 8

Plate loaded rear delts:
3 plates & quarter/side for 2 sets of 6

Side laterals:
6 sets of 10

Posted by: PeteTheGreek

Squat day

Pretty beat up from GM's and rack pulls on Tuesday so took a light one today. Also a lot of guys were taking heavy singles today so I wanted to get done before the rest of the crew showed up.

Hatfield bar low box squats:
330 for 8 sets of 3- 1 min rest between each set

Glute ham raises:
3 sets of failure

Pull thru's:
3 sets of 12

Ab roller:
4 sets

Posted by: PeteTheGreek

ME Bench:
Bar X 25
95 X 10
95 X 5
135 X 8
185 X 5
225 X 3
275 X 1
Added loose Karins shirt
365 X 1
405 X 1
455 X 1
Added Foam roller press
455 X 3
455 X 2
475 X 2

Pin presses:
455 for 3 sets of 3

Rope Tricep pushdowns:
3 sets of 15

Standing ab pulldowns:
3 sets of 10

Posted by: PeteTheGreek

Back Attack:

45 degree back raises with cambered bar on back:
95 X 8
105 X 8
115 X 8

Glute Ham Raises:
3 sets to failure

Shrugs in standing calf raise machine. Basically I shrug the shoulder pads up. Saves me from blowing a bicep doing these with a barbell:
4 sets of 15

Bent over rows:
365 for 3 sets of 6

Chest supported rows:
4 plates for 3 sets of 6

barbell curls:
85 X 8
95 X 8
105 X 8

Hammer curls:
50's for 3 sets of 8

Standing ab pulldowns with mini band looped over top of pulley:
90 for 4 sets of 10

Taking a heavy squat on Friday.

Posted by: PeteTheGreek

DE Bench:

Speed bench with mini-band anchored under bench:
185 for 8 sets of 3

Standing military press:
165 X 5
185 for 2 sets of 5

Rear delts on chest supported row, I move the foot pad down to isolate the rear delts:
2 plates and a quarter for 3 sets of 8 with a mini band anchored to the base

machine rear delts:
3 sets of 8

standing ab pulldowns with mini band over top of pulley:
100 for 3 sets of 10

Posted by: PeteTheGreek

ME Squat

Straight bar box squats with green bands, about additional 140 lbs tension I think:

14 1/2 inch box
325 + bands X 2
375 + bands X 2
415 + bands for 6 sets of 2

16 inch box
505 + bands X 2

17 1/2 inch box
555 + bands X 2

Chuck V was helping us. The only thing he told me to do was push my knees out to the sides. I guess it's a good thing he didn't find anything else wrong with my form. The last two sets were grinders. We raised the box but the whole purpose of the last two was to get used to carrying heavy weight.

GLute ham raises:
3 sets to failure

pull thru's:
3 sets of 12

ab wheel:
3 sets of 15

Probably taking a heavy deadlift on Tue

Posted by: PeteTheGreek

Deadlift off floor-straight weight:
135X 5
225 X 3
315 X 2
405 X 1
495 X 1
555 X 1
595 X 1
615- not even close, bud

chain suspended good mornings with hatfield bar-this bar very difficult to use. couldn't hold my arch:
275 X 5
315 for 2 sets of 5

barbell curls:
85 X 8
95 X 8
105 X 8

hammer curls:
55's for 3 sets of 8

ab roller:
3 sets of 15

Posted by: DLDave

I'm beginning to think you have a mental block on 600. You're right with me or ahead on any other type of pulling, 600 shouldn't be a problem.

Posted by: PeteTheGreek

It's a 30 lb pr in briefs so it's coming around. Still weak off the floor. 595 was a grinder off the floor. 615 didn't move 2 inches. More GM's.

Posted by: PeteTheGreek

Suspended weight bench press. We hung plates under the sleeves of the bar with mini-bands. Very difficult to control the bar while doing these. You work the shit out of your stabilizers trying to control the bar path:

95 lbs bar weight plus 100 lbs suspended under the bar (2 25's on each side, each suspended by a mini-band): 2 sets of 5

95 lbs bar weight plus 120 lbs suspended: 2 sets of 5

95 lbs bar weight plus 140 lbs suspended: 2 sets of 5

Seated front military press, fat bar, thumbless grip:
185 X 5
205 X 5
205 X 5

Rear delts on chest supported row:
3 plates for 3 sets of 8

Face pulls with rope:
90 X 10
100 X 10
110 X 10

Standing ab pulldowns with mini band looped ove top over pulley:
90 X 10
100 X 10
100 X 10

Posted by: Brutus_G

Hey Pete if my deadlift sucks off the floor and i need to bring it up what would you suggest?

Posted by: DLDave

Box squats, chain or pin suspended good mornings, partial deadlifts from floor to knees (pins set at knee height, pull bar until it hits pins), speed pulls to focus on speed from floor. Rotate these and your starting strength will improve.

Posted by: PeteTheGreek

And deficit deadlifts. stand on a 3-6 inch box

Posted by: DLDave

Yep, forgot that popular one

Posted by: Brutus_G

Thxk you guys for your help ill rotate those ones in place of my conventional deadlift after this week and tell you how its working in 3-4 weeks.

Posted by: DLDave

You'll find most people recommend to train your deadlift by not pulling full range with straight heavy weight very often. I'd recommend only doing that once every 6 weeks or so to gauge your progress, assuming you're not competing, and do these other variations weekly. It's OK for a beginner to pull full range more frequently to learn the movement, but progress will stall pretty quickly once past that initial phase. Throw in some rack pulls of varying height as well to work the upper half of the deadlift. I wouldn't worry about pulling against bands for now.

Posted by: PeteTheGreek

Cambered bar low box squats-14 " box, 330 bar weight plus 100 lbs of chains:
8 sets of 3 inside of 10 minutes.

Reverse Hypers:
210 X 8
245 X 8
280 X 8
280 X 8

Standing ab pulldowns with mini-bands:
4 sets of 10

My squat/deadlift plan seems to be working okay. Basically I try to alternate a heavy squat/light back week with a heavy gm-deadlift/light squat week. This week I pulled heavy on Tuesday and squatted light today. Next week I'll work light back on Tuesday and take a heavy squat on Friday.

Also, it looks like Chuck has a hard on for Dave. Dave was a no show today so it looks like he's entered the Dark Side and lifting with Chuck's crew. I think it's just Chuck trying to get information on my training knowledge. All he has to do is ask? heh-heh

Posted by: DLDave

No hard-ons involved that I'm aware of. Just trying to get a consistent schedule leading up to the meet since I'm traveling end of next week and missing another Friday. And Dan will let me in on Saturdays, guess he needs someone in his group that he can out-squat. I'll ask Chuck if he has any questions for you though.

Those are some heavy reverse hypers, something I've really been slacking off with

Posted by: PeteTheGreek

Well Dan keeps telling me that Chuck wants to train you so I'd be taking advantage of that shit if I were you.

Posted by: DLDave

That's news to me, Dan has just been asking if I'm interested in Saturdays and recently that schedule has worked better. Chuck is probably just embarrassed to be associated with a gym where someone out-pulls their squat and he wants to fix that.

Posted by: Travis Bell

do you guys train at Danny Dague's gym?

nice log btw

Posted by: PeteTheGreek

Yes. You're the guy from Traverse City right? We benched in a few NASA meets and last time I saw you was at the APF meet in Fremont a few years ago. Dave and I just did the IPA full meet in April You benching 700 yet?

Pete Sengos

Posted by: Brutus_G

Quote:

Originally Posted by DLDave

You'll find most people recommend to train your deadlift by not pulling full range with straight heavy weight very often. I'd recommend only doing that once every 6 weeks or so to gauge your progress, assuming you're not competing, and do these other variations weekly. It's OK for a beginner to pull full range more frequently to learn the movement, but progress will stall pretty quickly once past that initial phase. Throw in some rack pulls of varying height as well to work the upper half of the deadlift. I wouldn't worry about pulling against bands for now.

Alright. Yeah i dont think i need bands or chains right now at my current level of training.

Posted by: Travis Bell

Quote:

Originally Posted by PeteTheGreek

Yes. You're the guy from Traverse City right? We benched in a few NASA meets and last time I saw you was at the APF meet in Fremont a few years ago. Dave and I just did the IPA full meet in April You benching 700 yet?

Pete Sengos

Oh yeah! I remember you guys! haha small world

I'm actually back up in Traverse City now for the summer but during the school year train at Westside Barbell. My next meet will be the IPA ProAm in August. I'll be guest benching there

As for the 700, I'm way over in the gym, but I haven't competed in about a year. I just had to take a break for awhile and get my raw strength up. I posted a video of my training session from yesterday in the training forum.

Posted by: PeteTheGreek

ME Bench:
Bar X 25
95 X 10
135 X 8
185 X 5
225 X 2
275 X 1
Added Loose Karins shirt
365 X 1 touched
405 X 1
445 X 1
485 X 1
495 X 1

Floor press lock-outs with mini-bands anchored to dumbells:
405 X 3
455 X 3
455 X 3

Standing ab pulldowns with mini-bands anchored over top of pulley:
90 for 4 sets of 10

Had some trouble with my last two benches. I flared my elbows too early but I was still able to recover the lock-out. Weight also felt pretty heavy in my hands today.

Posted by: DLDave

I forgot to ask if you figured out if you're pulling in this meet or not?

Posted by: PeteTheGreek

No, this meet will be too crazy. 30 lifters plus handlers minus air conditioning should be interesting.

Posted by: Travis Bell

you doing IPA worlds?

Posted by: PeteTheGreek

No. I'm doing the IPA meet in Oct and then the pro-am in Jan. Danny's running an in house meet at the gym in three weeks. 30 lifter maximum. Probably 60-70 people in a 20 X 40 room with no A/C sweating balls. Mostly Lexen lifters but I think George is benching and Laura Phelps is coming. I managed to out squat her by 5 lbs last meet. A very proud achievement if I may say so myself.

Posted by: PeteTheGreek

Do you have a log so I can see what you're doing?

Posted by: Travis Bell

yeah I do, but its preferred I don't post the link here, PM me and I'll let you know where its at

Posted by: PeteTheGreek

Did a google search and found it. I should post a log there, not many of us here.

Posted by: Travis Bell

my email is travisbell@alumni.cedarville.edu

my log is on a few forums but one is updated faster than a couple others. I'll probably post my max effort stuff here just so people have a reference to what I'm doing for bench

Posted by: DLDave

I follow Travis's log at the other place off and on, that's where the H-Rolls and Panora pressdowns came from. He does a lot more heavy raw work than a lot of the big equipped benchers. I tried to maintain a log over there for a few weeks, difficult to keep more than 1 going.

Posted by: Travis Bell

Yep. I feel it makes me a better overall bencher, plus my body just can't take benching in a shirt all the time. Lou feels that its better to go 2 weeks in the shirt, 2 weeks out. Sometimes we'll go longer each way.

how do you guys do it? I know matt and chewy really like to work the raw angle as well.

Posted by: DLDave

We usually go 3-4 weeks in the shirt and then a week or two out and do more raw rep work. At least that's how we've done it in the 6 months I've been benching with Pete's group. Leading up to the Oct meet I'm probably going to spend more time doing shirted board work so that I can overload the weight and get used to heavier weights in my hands. One of my biggest issues right now is not feeling comfortable with the heavier weights, which leads to a slow descent and very little out of the shirt at the bottom. I should be able to lock that shit out, if I can figure out what to do with it at the bottom. Reverse bands might help with this as well.

And Pete, I hijack your thread because people keep asking you deadlift questions for some mysterious reason.

Posted by: Travis Bell

ah, reverse bands is a very good idea. Definatly will help you overload

Posted by: PeteTheGreek

I usually do 3 weeks of raw work followed by 3 weeks of shirt work and then a deload week where I'll do 225 for sets of 20. On raw weeks I'll hit a max effort lift and then board work for doubles or triples. On shirt weeks I'll usually do singles followed by foam presses for doubles or triples in the shirt. I use a 6 inch foam roller, let the bar sink in and throw it up. I find that I can hold my groove better with the foam roller.

I always end my workout with 2 inch pin presses either in a rack or laying on the floor.

On DE day I hit speed work either with straight weight or bands, followed by some military pressing and tons of rear delt work. Lately we started benching with suspended kettlebells for sets of 5. I may start alternating these with speed work.

Posted by: soxmuscle

Holy shit, Pete.

Awesome vids in the training section.

Posted by: PeteTheGreek

Thanks

Posted by: PeteTheGreek

Back day:

45 degree back raises with cambered bar:
95 X 8
115 X 8
135 X 6

shoulder shrugs in calf raise machine:
Stack for 3 sets of 12. Basically I get in the standing calf machine and shrug the shoulder pads up. Saves me from ripping my bicep off.

glute ham raises:
3 sets to failure

bent over rows in horizontal leg press:
315 X 8
340 X 8
365 X 7

chest supported rows:
4 plates for 3 sets of 8

barbell curls:
95 X 8
105 X 8
115 X 8

hammer curls:
55's X 8
60's X 8
60's X 8

Standing ab rope pulldowns:
130 X 12
140 X 8
140 X 8

On Tuesdays I alternate a heavy deadlift/GM movement with the back work I did today. Next Tuesday I'll hit a heavy deadlift movement followed by some GM's. The Tuesday after that I'll do something similar to what I did today and keep switching back and forth. This Friday I'll take a heavy squat movement and the following Friday some speed squats. Basically it looks like this:

Week 1: Tuesday light back
Friday heavy squat followed by speed deads

Week 2: Tuesday heavy deadlift/GM
Friday speed squats

Posted by: PeteTheGreek

Cardio bench day

Close grip bench:
185 for 4 sets of 15

Seated front barbell military press:
185 for 3 sets of 10

Rear delts on chest supported row:
3 plates for 3 sets of 8

Rear delts on seated row:
160 X 8
180 X 8

Standing ab rope pulldowns:
120 X 12
130 X 10
140 X 8

Looking forward to a heavy squat tomorrow in 95 degree heat, no A/C. Should be interesting.

Posted by: PeteTheGreek

Straight bar box squats, 14 1/2 inch box, predator briefs and belt:
Warm-ups
415 X 2
505 X 2
595 X 1
645 X 1
705 X 1 17" box
745 X 1 18 1/2 " box

Reverse hypers:
245 X 8
280 X 8
280 X 10

Standing ab rope pulldowns with mini bands:
3 sets of 8

The gym was a nice comfortable 95 degrees. One of my training partners who doesn't do more than 3 reps of anything and sweats balls even when it's 20 degrees was doing triples with 415. I bet him one month of gym dues and a free ride to the emergency room if he did a set of 10 and the fucker did it.

Posted by: PeteTheGreek

ME Bench, nothng hateful so I kept it kind of light. Had to get in and out quick today.

Med grip raw bench:
275 for 2 sets of 3
295 for 2 sets of 3
315 for 3 sets of 3

Push-ups with two mini bands behind back:
3 sets to failure

Standing ab pulldowns:
3 sets of 10

Posted by: Brutus_G

Quote:

Originally Posted by PeteTheGreek

ME Bench, nothng hateful so I kept it kind of light. Had to get in and out quick today.

Med grip raw bench:
275 for 2 sets of 3
295 for 2 sets of 3
315 for 3 sets of 3

Push-ups with two mini bands behind back:
3 sets to failure

Standing ab pulldowns:
3 sets of 10

Nice work man even for a "light day" lol. I'm gonna catch you on that bench.

Posted by: PeteTheGreek

I wouldn't call it light light, maybe 80-85%. My groove was all over the place, haven't done any full range raw benching in awhile.

Posted by: PeteTheGreek

Heavy Back Day:

Chain suspended cambered bar good mornings, rawwwwwwww, no briefs or belt:
warm-ups
290 X 5
330 X 5
380 X 5
420 X 5
450 X 3 This one took a few years off my life expectancy

Rack pulls-pins set two inches below knee:
warm-ups
405 X 1
495 X 1
585 X 1
635 X 1
675 X 1 This one took four or five years to lock-out.

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

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

Ab wheel of death:
3 sets to failure

Dave made a 655 deadlift today, slight hitch.

Posted by: PeteTheGreek

Speed bench with mini-bands anchored under bench:
185 for 8 sets of 3

Seated military press-fat bar:
185 X 5
205 X 5
225 X 5

rear delts on chest supported row:
3 plates for 3 sets of 8

rear delt on seated machine row:
165 X 8
180 X 8

standing ab rope pulldowns:
120 X 12
130 X 10
140 X 8

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