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Gear Whore Training Log


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Posted by: PeteTheGreek

Low box speed squats with hatfield bar, loose briefs:
345 plus 100 lbs of chain for 8 sets of 3- 1 min rest between sets.

reverse hypers:
280 for 3 sets of 8

Ab wheel of death:
2 sets to failure

Standing ab rope pulldowns with mini-band:
2 sets of 10


It was hot as balls again in the gym, about 90 degrees.


Posted by: Brutus_G

Hey Pete would a powerlifter ever do assistance work solely for the tear drop and outer sweep of the quads? I understand thats more of a bodybuilder concept ,but at the same time the tear drop is known for knee stability.


Posted by: PeteTheGreek

Huh? Ask Pud he likes to overanalyze stuff.


Posted by: DLDave

I think Chuck V is having a seminar soon, this would be a good question for Brutus to ask.


Posted by: DLDave

Pete, I may skip tomorrow. I'd like to get a couple of shirted reps in, but I'm not sure that that would be more beneficial than the extra rest at this point. I was only planning to touch 450 and call it a day anyways. I'll see how things feel in the morning.


Posted by: PeteTheGreek

Med grip bench:
275 X 2
305 X 2
335 X 2
350 X 2
Added mini-bands and 4 boards-med grip:
355 X 2
375 X 2
395 X 2

pin presses off floor:
405 X 2
455 X 2
495 X 2

Standing ab rope pulldowns with mini-bands:
3 sets of 10


Posted by: Brutus_G

Quote:
Originally Posted by DLDave View Post
I think Chuck V is having a seminar soon, this would be a good question for Brutus to ask.
Im not really into powerlifting anymore i just get curious about your style and stuff.


Posted by: DLDave

I'm just giving you a hard time Brutus. To be honest, you'll probably find much more talk with bodybuilders with the "tear drop" (aka Vastus Medialis) primarily because of the aesthetics involved with bodybuilding but also because bodybuilders don't typically squat quite as much as powerlifters and are looking for ways to directly hit this area of the quad. Powerlifters are indirectly hitting the vastus medialis with every full range squat rep. For a powerlifter, the quadriceps aren't quite as important as they're not the dominant muscle group in a proper squat, whereas hamstrings, hips, and glutes are. Also, knee wraps provide additional stability for the knees at heavier weights.


Posted by: PeteTheGreek

What's all this monkey crap going on in my log?


Posted by: PeteTheGreek

Lite lower:

Straight leg deads:
225 for 3 sets of 12

Glute ham raises:
3 sets to failure

Lat pulldowns:
230 X 8
250 X 8
250 X 8

chest supported rows:
3 plates X 8
4 plates X 6
4 plates X 6

shrugs in standing calf raise machine:
stack for 3 sets of 12

cable curls:
worked up to 150 X 8

hammer curls:
55's for 2 sets of 8

standing ab rope pulldowns:
130 for 3 sets of 10


Taking a heavy squat on Friday. Would like to hit 500-600 plus 100 lbs chains in loose briefs.


Posted by: DLDave

education, for when you decide to stop eating and start bodybuilding


Posted by: PeteTheGreek

Bodybuilding? WTF is that?


Posted by: PeteTheGreek

DE Bench:

Speed bench with mini-bands and fat bar:
190 for 8 sets of 3

Seated military close grip barbell press:
185 X 5
205 X 5
225 X 5
235 X 5

Plate loaded rear delts:
3 plates & quarter/side for 3 sets of 7

Seated machine rear delts:
170 X 8
190 X 6

Standing ab rope pulldowns with mini-band anchored over top of pulley:
100 for 3 sets of 12


Posted by: PeteTheGreek

Straight bar low box squats with 100 lbs of chains:
325 X 3 plus 100 lbs chains
415 X 2 "
505 X 1 "
555 X 1 "
595 X 1 "
625 X 1 "

Reverse hypers:
280 for 3 sets of 8

Standing ab rope pulldowns with mini band
3 sets of 10

Taking a heavy bench 14 hrs from now at 8 in the AM. Should be interesting.


Posted by: PeteTheGreek

Reverse band bench press with avg bands-about an 80 lb deload:
225 X 8
315 X 3
365 X 3
405 X 3
425 X 2
455 X 1
Added 4 boards:
455 X 3
495 X 3
535 X 1

Floor press lock outs:
455 for 3 sets of 3

Standing ab rope pulldowns:
3 sets of 10


Posted by: PeteTheGreek

Reverse band deadlift with the avg bands, about a 50 lb deload:
225 X 3
315 X 2
405 X 1
495 X 1
585 X 1
635 X 1

Cambered bar good mornings:
330 X 5
380 X 5
420 X 5

Hammer curls:
55's for 3 sets of 8

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

ab wheel of death:
3 sets of 15


Taking a shirted single this weekend. Not looking forward to it being that I was a spotter on a 740 lb bench and watched a guy break his arm.


Posted by: DLDave

We'll be sure to stop before we get to 740 then


Posted by: PeteTheGreek

Speed bench:
185 for 8 sets of 3

Seated military press:
225 for 3 sets of 5

Seated Rear Delts:
3 sets of 8

Cable rear delts with rope:
3 sets of 8

Standing ab rope pulldowns:
3 sets of 12


Right pec tendon is still tweaked. I first strained it last Saturday doing reverse band benching but it didn't bother me while spotting and loading at Dave's meet on Sunday nor from pulling on Tuesday. Today it felt fine during warmups but then there was quite a bit of pain after a few sets of the speed benches so like an idiot I kept going. The military pressing didn't seem to hurt it at all. I was planning on shirting up this week and next, and then I have a 3 week vacation where I was planning to just rest. The smart thing to do is take the next 4 weeks off benching and enjoy vacation. The dumb thing to do is shirt up this weekend and next and risk blowing the tendon off. I'll put the shirt on early and if there is any discomfort I'll shut it down and take a few weeks off.


Posted by: DLDave

In theory, the shirt should keep the stress off of the pec, although if your injury is on the outer part of the pec I could still see it being an issue with the shirt in the bottom part of the movement, where the area is fully stretched. I'd think you'd want to try to get a heavy single in prior to your long break, mainly so you have a baseline to work from when you pick things up again. But you're also so far out from the meet that you don't want to do anything dumb at this point and put yourself on the sidelines for 2-3 months of rehab. What you do over the next 2 weeks of training really isn't going to have a huge positive impact on your October meet, other than giving you some numbers to work from in August.


Posted by: PeteTheGreek

I"ll work on massaging it today and tomorrow. I have the old lady digging a baseball into it. I"ll put the shirt on with 315 and if there's any discomfort I'll shut it down. I'll have 4 weeks off.


Posted by: PeteTheGreek

Quick one today:

low box speed squats-straight bar:
325 for 6 sets of 3
375 for 2 sets of 2

reverse hypers:
245 for 1 set of 9
280 for 2 sets of 8

standing ab rope pulldowns with miniband:
3 sets of 10


Posted by: DLDave

Quote:
Originally Posted by PeteTheGreek View Post
I have the old lady digging a baseball into it.
That's what I did for my elbow, with a tennis ball as hard as I could, several times a day.


Posted by: PeteTheGreek

Bench:
Bar for 2 sets of 20
95 X 10
135 X 8
185 X 5
225 X 3
Added loose Karins shirt
275 X 1 touch
315 X 1
365 X 1
405 X 1
405 X 1

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

Seated military press lock-outs in smith machine, about a 6 in range of motion:
315 X 3
365 X 3
405 X 2


The rt pec tendon was a little tight today so I didn't push it. My left arm was lagging on the benches because I wanted to get the weak right side down and up as fast as possible. Not too much pain today but I thought it would be best to shut it down early instead of risking a major injury.

The seated military lock-outs is a good tricep exercise if you're nursing a shoulder or pec injury. Last year when I hurt my trap/collar bone I couldn't do any flat benching or flat lock-out work. I did nothing but full range military pressing and military pin presses during this time and didn't lose much of anything when I got back on the bench.

Next week I may try something heavier in a tighter shirt if things feel OK and then I'm off for 3 weeks. WHen I get back I'll have a good 10 weeks to get ready for the October IPA meet. I'd like to hit a 755-775 squat, a 530-540 bench and a 615-620 deadlift.


Posted by: DLDave

Quote:
Originally Posted by PeteTheGreek View Post
$100 says I pull 635 at the October meet



Posted by: PeteTheGreek

shit


Posted by: PeteTheGreek

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

Glute ham raises:
3 sets to failure

lat pulldowns:
230 X 8
250 X 8
250 X 8

chest supported rows:
3 plates for 3 sets of 8

cable curls:
120 X 8
130 X 8
140 X 8

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

standing ab pulldowns:
130 for 3 sets of 12


No pec pain today, but I think I'll still skip DE bench tomorrow. Taking a heavy squat on Fri and possibly a heavy shirt bench on Sat depending on how the pec feels then it's vacation time.


Posted by: PeteTheGreek

standing military press using plate loaded squat machine:
225 for 3 sets of 8

seated plate loaded rear delts:
3 plates for 1 set of 8
3 plates/quarter for 2 sets of 7

seated cable rear delts:
160 for 2 sets of 8

standing cable rear delts:
140 for 2 sets of 8

shoulder shrugs in calf raise machine:
stack for 3 sets of 12

standing ab rope pulldowns with miniband:
100 for 3 sets of 10


Quick and light today. No benching. Taking a heavy squat on Friday and mayble a heavy bench on Sat if the pec holds up.


Posted by: PeteTheGreek

Straight bar low box squats plus green bands, about 135 lbs added tension at the top and 80 lbs in the hole, I think. Dave, correct me if I'm wrong:
145 X 3 plus bands
235 X 3 "
325 X 2 "
415 X 2 "
465 X 2 "
505 X 1 "
555 X 1 "
Added 1 1/2 pads (med box)
595 X 1 plus greens
Added 1 1/2 pads (high box)
645 X 1 plus greens

Straight weight deadlift off floor:
225 X 2
315 X 1
405 X 1
495 X 1
545 X 1

Reverse hypers:
210 for 2 sets of 15

Standing ab rope pulldowns with mini-bands:
3 sets of 10


We moved pretty quick throught the squats and I went right to the deadlifts with no rest. It took maybe 15 minutes to pull. The 545 was pretty smooth even though I was gassed from the heavy squats, so overall I'm pretty happy with it. Tomorrow is bench day but I don't plan on doing anything stupid. The pec is feeling OK but there's no sense fucking things up since I'll be off for a few weeks for vacation. I'm leaving for Nags Head on Sunday for a week, I'm back for a week, then it's off to Alabama to visit my sister for a week. I'll probably do some moderate stuff during the middle week that I'm back.


Posted by: DLDave

Yep, at least according to the chart I came across awhile back. Were you in briefs only? That's a good amount of weight on that last set.
Greens=135/80
Purples=90/50
Blues=205/125

Was this the official, approved gym workout for the week? I'm hoping to go a little lighter tomorrow, but I think Dan is changing my group so who knows what we're doing. And thanks for the heads-up on bench day, but I'm probably going to squat at Lexen before heading out of town.


Posted by: PeteTheGreek

Predator briefs. I think I have Dan convinced it's not a good idea to use bands leading up to a meet.


Posted by: DLDave

I think I recall reading something from Paul Childress where he says he does bands up until 4 weeks out, then straight weight only in order to get used to carrying the weight. Seems like a decent trade-off for those that are addicted to the bands.


Posted by: PeteTheGreek

Brian Schwab does the same thing, as well as the BIG lifters. I need at least two sessions in full gear with straight weight right before a meet so there are no surprises.


Posted by: PeteTheGreek

Reverse band bench:

Did some some high rep, light weight reverse bands to pump some blood into the area, but I ended up tweaking my pec again. Felt a pretty good twinge on the second set of 10 with 315. The band deload made the bar weight less than 225, but it was enough to reinjure it. Fortunately not too much swelling and no bruising. Been icing it for 15 minutues every hour.

I have three weeks rest and then 12 weeks of training for the october meet so hopefully I can have it ready by then. If not, there's always the January Pro-AM. Fortunately there are plenty of meets around here. Looks like I'll be shirting up with anything over 135.


Posted by: PeteTheGreek

Update:

On vacation in Nags Head, NC. Back was cramping for half the ride. Took about 300 miles before I finally got comfortable in the car. Pec feels ok, been doing a lot of stretching and band exercises, but watching that Travis raw video made it hurt again. Been sleeping 10 hours a night and napping for 2 hours after we come back from the beach. I see Pud finally put some weight on his back. I predict he will go heavy again within 6 months.

I"ll be back on Sunday and back at it on Tuesday. My Alabama trip the week of the 21st has been canceled so I'll only be off this week. Dave, tell Chuck that all workouts need to be preapproved by me.


Posted by: DLDave

I'll get right on that. Just what I want to do is piss off Chuck a month out from his meet.


Posted by: PeteTheGreek

Back from vacation. 670 miles in a car yesterday was a treat, but my boys were pretty good in the car. Feed them a steady diet of junk food with DVD movies and all is good. We vacationed with 2 other couples and their kids and we were getting on each others nerves towards the end of the trip. My diet sucked complete ass but I was sleeping about 12 hours a day. I was in a junk food coma for a week. Also, my kids are no angels but do any of you get the urge to smack the shit out of someone else's kids?

Bench, Bar plus mini-bands:
5 sets of 40

Close grip bench in smith machine, bar path set up over neck with elbows flared:
4 sets of 20

Skull crushers:
worked up to 105 X 10

panora rope pushdowns:
worked up to 110 X 12-not sure if I was doing these right, was working the bottom third of the movement.

standing ab pulldowns with mini-band:
100 for 3 sets of 10


Still nursing this pec thing so I'm taking it easy with some high rep shit for a few weeks. The close grips in the smith machine are pretty effective but very dangerous if you use heavy weight. I bring the bar down to my neck and keep the elbows flared. This takes all the stress off the pecs and shoulders. I used to do these for heavy sets of 5 many years ago. I haven't done skull crushers in over 20 years. I was struggling with 105, very pathetic.


Posted by: DLDave

Quote:
Originally Posted by PeteTheGreek View Post
panora rope pushdowns:
worked up to 110 X 12-not sure if I was doing these right, was working the bottom third of the movement.
That's probably about right. I do mine around the bottom half of the movement and it feels like I'm coming up a bit too high.


Posted by: Rubes

well i dont have any kids but i always want to smack the shit out of my step cousins they are annoying as hell


Posted by: PeteTheGreek

Reverse band deadlift:
315 X 2
405 X 1
495 X 1
585 X 1
655 X 1
675 X 1

Straight leg deadlifts with mini-bands choked around a dumbell:
315 X 5
365 X 5
405 X 5

Lat pulldowns:
200 X 8
230 X 8
250 X 8

Static grip holds, double overhand grip, no hook:
315 for 3 sets of 10 seconds

Straight bar curls:
85 X 8
95 X 8
95 X 8

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

Standing ab pulldowns with mini-band:
80 X 10
90 X 10
100 X 8


The mini-band thing on the SLDL wasn't too effective. The bands completely deloaded right below the knee. The tension at the top could not have been more than 20 lbs. Will try a purple band next time.


Posted by: PeteTheGreek

Bench with mini-bands anchored under bench:
95 for 5 sets of 25

Seated front military press:
185 X 5
205 for 3 sets of 5

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

Rear delt rope pulls:
worked up to 160 for 8

Side lateral raises:
worked up to 30's X 8

Standing ab pulldowns:
90 X 8 with mini-band
100 X 8 with mini band
130 X 12 without band


Pec feels better. Adding weight each session. The constant tension from the mini-bands seems to pump some blood in there real good.


Posted by: PeteTheGreek

Low box squats-loose briefs-hatfield bar with green bands. Bands add 130 lbs:

345 plus bands 5 sets of 2
395 plus bands X 2
435 plus bands X 1

Reverse hypers:
280 for 3 sets of 8

Standing ab pulldowns:
3 sets of 10


Hotter than balls in the gym today. I was a 198 by the time I was done.


Posted by: PeteTheGreek

Bench plus mini-bands:
95 X 25
115 for 3 sets of 20

Floor pin presses:
315 for 3 sets of 10

Skull crushers:
95 X 8
115 X 8
135 X 8

Standing ab rope pulldowns:
worked up to 130 X 8


Gradually phasing the bench back in. Dying to go heavy but the pec still feels like glass about to break.

Went to my hometown for a wedding. Back in the 80's, we had 7 or 8 different powerlifting groups lifting in 3 different gyms. Now there are no powerlifters lifting and only 1 gym thanks to the pussification of american fitness. Stopped at the only gym left in town and there's nothing left of the old powerlifting room in the back, except for a reverse hyper and some jack stands. I lifted in the back by myself while all the fags were blasting their biceps up front. Ran into an old friend who used to compete with us and none of the guys who trained hard and heavy back in the day are around anymore.


Posted by: PeteTheGreek

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

Glute ham raises:
3 sets to failure

Chest supported rows:
4 plates X 6
4 plates X 6
4 plates X 6, stripped to 3 plates X 6

Lat pulldowns:
190 X 8
230 X 8
230 X 8

hammer curls:
50's X 8
55's X 8
60's X 7

barbell curls:
100 X 8
100 X 8

standing ab pulldowns w/miniiband:
90 X 10
100 X 8
90 X 10


Posted by: PeteTheGreek

Bench with mini-bands:
95 X 20
115 X 20
135 for 3 sets of 20

Seated close grip military press:
185 X 5
205 X 5
225 X 4

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

Rear delt rope pulls:
Worked up to 160 for 8

Seated rear delt machine pulls:
145 X 8
175 X 8
175 X 8

Standing ab rope pulldowns with miniband:
100 for 3 sets of 10


Posted by: PeteTheGreek

Safety bar low box squat plus green bands, loose briefs:
345 for 5 sets of 2

Rack pulls:
405 X 1
495 X 1
585 X 1

45 degree back extensions with 50 lb kettlebell:
3 sets of 10

Standing ab rope pulldowns with mini-band:
3 sets of 8


Nothing hateful today. Was tempted to try a heavy squat and rack pull single but I successfully restrained myself. No one else was going heavy so I shut it down. Next week I'll start getting ready for the Oct meet. Not sure how I'm going to deal with this pec situation. I'll gradually add weight each week and if I end up taking a hit on the bench, I'll make it up somewhere else.


Posted by: PeteTheGreek

After some research on pec strains, I figured out a plan. I'm going to do board work and take away a board each week, until I hit full range with the same weight. Then I'll do some pin presses, skull crushers and finish up with some high rep dumbell shit to force some blood in the area.

week 1: 315 X 5 off 5 boards
week 2: 315 X 5 off 4 boards
week 3: 315 X 5 off 3 boards
week 4: 315 X 5 off 2 boards

After week 4 I'll put the loose shirt on for a few weeks then start over.

I'm really into these skull crushers. I started doing them again a few weeks ago. The first week I tried them I barely got 105 for 8 but then the following week I hit 135 for 8. 185 for 8 would be a good number to shoot for. Last time I remember doing skulls was about 20 years ago. I don't know why I got away from them. They never bothered my elbows. I'm going to keep hitting them hard until by elbow tendons rip off.


Posted by: DLDave

I'm assuming that the board work is to keep working the upper range while not stressing the pec (since you're not using much pec above 2 boards)? If so, maybe triples at a higher weight would be more effective? Just a thought, although you're the one that did the research. Assuming you're still shooting for the Oct meet (12 weeks out), I'd be concerned with that length of time without heavier weight in your hands.


Posted by: PeteTheGreek

Should be OK. I'll still have 7 weeks after this first go around, plus I'll be putting heavier weight in my hands after 4 weeks when I shirt up. I just don't want to go too heavy too soon. The pin presses will help as well.


Posted by: PeteTheGreek

Bench:
Bar for 2 sets of 20
95 for 2 sets of 15
135 for 2 sets of 5
185 X 5
Added 5 boards
225 X 5
255 X 5
285 X 5
315 X 5
345 X 5

Skull crushers:
115 X 8
135 X 6
115 X 8

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

dumbell bench:
50's X 50
50's for 2 sets of 40

standing ab pulldowns:
130 X 10
140 X 8
140 X 8


Pec feels OK. The dumbell benches in the end helped pump some blood in the area. Now I'll be icing the fucker down. Next week we'll go to 4 boards.


Posted by: DLDave

Are you still doing the tennis ball thing on the pec? Since you're skipping benching on Thursdays, you also might try to find some movement you can do with mini-bands that gives the area a good stretch to get some active rehab during the week between chest work. Band pull-aparts or reverse one-arm fly movement with bands might do the trick.


Posted by: PeteTheGreek

tennis ball, foam roller, band flys, etc. Thursdays I'll hit heavy shoulders but will probably do some high reps with just the bar and bands or high reps with the dumbells.


Posted by: DLDave

That should cover it. Rehab is a pain in the ass.


Posted by: PeteTheGreek

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

GLute ham raises:
4 sets to failure

Bent over rows on plate loaded horizontal leg press:
315 X 8
340 X 8
365 X 8

Chest supported rows:
3 plates and a quarter for 3 sets of 7

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

hammer curls:
55's for 2 sets of 8

Standing ab rope pulldowns w/mini bands:
90 X 10
100 for 3 sets of 10


Posted by: PeteTheGreek

Standing front barbell military press:
135 X 5
155 X 5
175 X 5
195 X 3-Blacked out after the third rep and dumped the bar?
175 X 5

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

Rear delts on seated chest supported cable row:
170 for 2 sets of 8

Dumbell bench:
50's X 50 to pump some blood into the pec

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


THe standing military presses were a bitch. I can't remember the last time I've done these, maybe 25 years. Very difficult to stay balanced and somehow I blacked out on the set with 195. Last thing I remember is finishing the 3rd rep then I ended up dumping the bar on the pins. Looks like I suck at these so I'll be hitting them more often.

Taking a heavy squat tomorrow. Would like to hit something in the 650 bar weight range plus chains or bands.


Posted by: PeteTheGreek

Low box squat, straight bar with green bands:
325 X 2
375 for 5 sets of 2
415 X 1
485 X 1
555 X 1-started falling backwards, back spotter pushed me forward
555 X 1

Reverse Hyper:
210 for 3 sets of 8

Ab wheel of death:
2 sets to failure

Standing ab pulldowns with minibands:
2 sets of 8


Today I wanted to use the straight bar with chains. Last time I went heavy with the chains I think I hit 645 plus 100 lbs of chains. No one else wanted to do chains so the consensus was that we would use the straight bar but with the green bands. That's four workouts in a row now with the bands. I need to get away from that shit for a while.

THe first try at 555 I started falling backwards and my backspotter pushed me back into the groove. I took it again and made it but I twisted to the right. Next week I'll squat light with straight weight but I'm pulling heavy.
Hot as balls in the gym today. Took forever to get my predators on. When it's cool with no humidity they slide right on.


Posted by: PeteTheGreek

Floor press:
Warm-up
185 X 3
225 X 2
Added 4 boards:
275 X 3
Added 5 boards:
315 X 3
335 X 3
355 X 3
365 X 2

floor pin presses against mini-bands-bands added 50-70 lbs:
315 X 3
365 X 3
405 X 3
455 X 2

Dumbell press:
50's X 50

Standing ab pulldowns:
130 for 3 sets of 10


I haven't done floor presses in a few years. They don't benefit me much. The bar hits my chest before my triceps hit the floor, even with my pinkies inside the rings. Added the boards to take some stress off the right pec. THe range of motion off the 5 boards felt like a 3 board press when I'm on the bench. My full range floor press PR used to be 365. It feels like full range with anything more than 225 now will rip my pec off.

Right now, I have quite a bit of tendon pain inside my armpit area. THis is new. Every time I bench, something new gets hurt in the same general area. I'm trying to chalk this up to vaginitis but I don't think that will work anymore. It will be a miracle if I can put together a total in the October meet.


Posted by: DLDave

Well the good news is that the shirt should keep most of the stress off of that area, so you should be OK at the meet and hopefully for your shirted days prior to then. The bad news is that you're probably limited to doing upper range work for the next month or so. I also have noticed myself that dumbbell presses stretch that particular outer area since you can get a lower range of motion with those compared to the barbell, but it didn't look like you were going terribly low.


Posted by: PeteTheGreek

I wasn't using enough weight to injure it, just wanted to get some blood pumped in the area. I probably should not do any shoulder pressing this week, but that will probably change by the time Thursday rolls around.


Posted by: PeteTheGreek

Deadlift against double choked mini-bands. THe bands for me add about 50 lbs at the start and 100 lbs at lock-out:
warm-up
315 plus bands X 1
365 plus bands X 1
405 plus bands X 1
455 plus bands X 1
495 plus bands X 1

chain suspended good mornings plus mini-bands. Bands add about 50 lbs:
warm-up
330 plus bands X 5
380 plus bands X 5
400 plus bands X 5

barbell curls:
85 X 8
105 X 8
115 X 8

hammer curls:
55's for 2 sets of 8

Standing ab pulldowns:
3 sets of 10


Posted by: DLDave

Your pulls looked good today. Maybe you'll actually not have to pay me that $100 in 12 weeks. Now get back to posting shit about Gary over at PLW


Posted by: PeteTheGreek

I've been succussful at restraining myself from posting anything over there.


Posted by: PeteTheGreek

Standing barbell military press:
155 X 5
165 X 5
175 X 5
185 X 5
194 X 4-Missed the 5th one halfway up.

Seated machine rear delt rows:
3 plates & quarter for 3 sets of 8

seated cable rear delt rows:
160 X 8
175 X 8

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


Posted by: DLDave

So much for not pressing this week. At least you stayed conscious.

You're set to not accept PM's.


Posted by: PeteTheGreek

Try it now


Posted by: PeteTheGreek

Speed low box squats, straight bar:
325 for 4 sets of 2
375 for 4 sets of 2
415 X 2

Reverse hypers:
280 for 3 sets of 8

Standing ab pulldowns:
3 sets of 10


Nice, easy deload today. Next week taking a heavy one with some straight weight or chains.


Posted by: PeteTheGreek

Bench:
Bar X a bunch
95 X 10
135 X 8
135 X 5
185 X 5
225 X 2
Added loose shirt-all reps touched
275 X 2
315 X 2
345 X 2
365 X 2
Added three boards
405 X 2
425 X 2

Pin presses:
405 X 3
455 X 2
455 X 2

Dumbell bench:
50's X 40

Standing ab pulldowns with mini-band:
90 X 10
100 X 10
110 X 8


Not getting much out of a shirt I can touch 275 with but it protects the pec/shoulder. I have to bring the weight down slow so I'm not getting much of a pop. The lack of speed work on Thursdays is starting to catch up with me as well. The ascent portion of my reps were pretty slow. Pec is starting to feel better. There's not much pain right now, just some soreness. I'll start adding in speed work this week but probably hit doubles instead of triples.


Posted by: PeteTheGreek

Lower back blitz from hell:
45 degree back raises with cambered bar- 95 for 3 sets of 8
Glute ham raises to failure
Pull thru's- 150 for 3 sets of 15

Above work was supersetted for 3 sets. First set of glute ham raises I got 12. Last set I only got 7. Lower back was cramping bad and I was breathing faster than flies on a turd.

Chest supported rows:
3 plates and quarter 1 set of 8
4 plates for 2 sets of 6
GB worked in with me here so I guess all is good.

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

barbell curls:
85 X 8
105 X 8
115 X 7

hammer curls:
55's for 2 sets of 8

Standing ab pulldowns with miniband:
90 X 8
100 X 8
110 X 8


Posted by: PeteTheGreek

Standing barbell military press:
155 X 5
175 X 3
185 X 3
205 X 3
215 X 2

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

Rev pec deck:
100 for 3 sets of 10

Side laterals:
25's for 3 sets of 10

Standing ab pulldowns w/miniband:
90 X 10
100 X 8
110 X 7


Posted by: PeteTheGreek

Straight bar squat, predator briefs:
warm-ups
415 X 2
415 X 1
505 X 1
555 X 1
595 X 1
645 X 1
Added high box:
705 X 1
755 X 1

Reverse hypers:
210 for 3 sets of 10

Standing ab pulldowns w/miniband:
3 sets of 10


Everything over 415 felt heavy on my back, so I hit a few heavy high box squats to get used to carrying heavy weight. For the 705 and 755 sets, I stood with the weight for about 3 seconds before I started my descent and then held it at the top for another 3 seconds before I racked it. I'll hit one more heavy high box session, something over 800, about a month out from the October meet. Sunday I'll hit a moderate shirted single and then Tuesday I'm pulling heavy.


Posted by: PeteTheGreek

ME Bench:
warm-ups
135 X 5
185 X 4
225 X 2
275 X 1
Added loose Karins shirt
315 X 1 touched
365 X 1
405 X 1
Added 4 boards
425 X 3
455 X 2
475 X 2

Panora pushdowns:
120 for 3 sets of 10

Standing ab pulldowns:
120 X 10
130 X 10
140 X 9


Shirted singles felt ok, pec/shoulder doesn't hurt too much. Lower back is ripped from lifting off for Shaquille O'Neill. Looking forward to a heavy pull on Tuesday


Posted by: DLDave

Who was that very large person watching the last couple bench sets? He's not in Gary's crew is he?


Posted by: PeteTheGreek

Andre "Tilt" Henry. Trained at Westside when he was in high school. 1000 lb squat, high 600's bench, mid 700's dead. Ended up getting sick and was hospitalized for a while so he quit. This was 7-8 years ago. Can still raw bench about 550. A few years ago I spotted him doing seated front military 365 for 10.


Posted by: DLDave

I've seen him in there before, doings incline reps with 405+, didn't know who he was


Posted by: PeteTheGreek

Reverse band deadlift with greens:
warm-ups
315 X 1
405 X 1
495 X 1
545 X 1
595 X 1
635 X 1
655 X 1

Straight leg deads-rawwwwww no belt:
315 X 5
365 X 5
415 X 5

static grip holds-double overhand grip:
315 for 20 seconds
365 for 5 measly seconds
315 for 7 seconds
Left hand kept giving out before right

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

hammer curls:
50's for 2 sets of 8

standing ab pulldowns with miniband:
90 X 10
100 X 10
110 X 7


Posted by: PeteTheGreek

Speed bench with mini-bands:
165 for 8 sets of 2

Standing military press in plate loaded squat machine:
185 for 3 sets of 10

Plate loaded rear delts:
2 plates and 2 quarters/side X 8
2 plates and 3 quarters/side 2 X 7

Machine rear delts:
160 X 8
175 X 8

Standing ab pulldowns w/minibands:
90 X 10
100 X 10
110 X 7


Decided to hit doubles instead of triples on speed work, this helped me focus better on form and I didn't want to strain the pec too much. Lower back is still polluted from Tuesday's session. I had to pull over and get out of the car every half hour during work today because my back was cramping so bad. Taking a nice easy squat day tomorrow.


Posted by: PeteTheGreek

Straight bar low box squats:
325 plus 100 lbs of chains 4 sets of 2
325 plus 150 lbs of chains 2 sets of 2
325 plus 200 lbs of chains 2 sets of 2

Reverse hypers:
260 for 3 sets of 8

Standing ab pulldowns with minibands:
90 for 3 sets of 8


Light crew, only 3 of us. Everyone's probably at the Pro-Am. Hotter than balls today. 95 degrees outside, had to be over 100 inside the gym.


Posted by: PeteTheGreek

Bench:
warm-ups
185 X 4
225 X 3
275 X 1
Added loose karins shirt
315 X 1
365 X 1
405 X 1
435 X 1
Added 3 boards
455 X 2
475 X 2

floor pin presses:
405 X 3
455 X 3

Dumbell bench:
50's X 45 to pump some blood in the pec area

Standing ab pulldowns:
90 X 10
100 X 10
110 X 8


Right pec and shoulder still feels ok. Probably taking a deload week next week then following week I'll put a tighter shirt on and get some weight in my hands. The shirt I've been using lately is way too loose. Just for shits and giggles I tried 225 after my work sets and I was able to touch.


Posted by: DLDave

Dan updated the meet info on his web page.
LEXENXTREME FALL CLASSIC
IPA SACTION OCTOBER 18th -19th 2008
Entry Coming Soon
GIRLS / TEENS AND UP TO 198 LB WEIGHT CLASS WILL LIFT ON THE 18TH
THE 220 AND UP LIFT ON THE 19TH
Weigh In - Will Be At the Hotel



Posted by: PeteTheGreek

I'd rather not lift on SUnday but oh well. Maybe he'll let the Masters lift on Sat. By the way, I talked to Dan and we're good to go on Sundays. Would a 7:30 start time work for you? We can get most of our heavy shit done before the other crews arrive.


Posted by: Seanp156

Rumor has it, the Sawmill World Gym/Metrosexual Fitness is closing down in a week. Is this true?


Posted by: DLDave

If Laura Phelps doesn't lift, then you can be top lifter of Day 1!

We can give 7:30 start a shot and see how it works.


Posted by: PeteTheGreek

Quote:
Originally Posted by Seanp156 View Post
Rumor has it, the Sawmill World Gym/Metrosexual Fitness is closing down in a week. Is this true?
Yes, closing on Sep 5


Posted by: PeteTheGreek

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

Chest supported rows:
4 plates for 3 sets of 7

Glute ham raises:
3 sets to failure

Lat pulldowns:
235 X 7
235 X 6

Barbell curls:
85 X 8
105 X 8
125 X 6

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

Standing ab pulldowns w/minibands:
90 X 10
100 X 10
110 X 8

Gym closing on Sep 6. GB took the hatfield bar then blew town for vacation.


Posted by: DLDave

Gary's gone, let the raid begin!

Chuck's 1120 squat that was red-lighted. I thought I read that depth wasn't the issue but "leaning forward" when he racked?
http://www.ironhousezanesville.com/0...chuck-1120.MPG


Posted by: PeteTheGreek

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

Plate loaded rear delts:
3 plates for 1 set of 8
3 plates/quarter for 2 sets of 7

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

Rear delt rope pulls:
3 sets of 8

Standing ab pulldowns w/minibands:
100 X 10
110 X 8
110 X 8


Andre Henry dumbell pressed the 150's for a set of 10


Posted by: Travis Bell

Quote:
Originally Posted by DLDave View Post
Gary's gone, let the raid begin!

Chuck's 1120 squat that was red-lighted. I thought I read that depth wasn't the issue but "leaning forward" when he racked?
http://www.ironhousezanesville.com/0...chuck-1120.MPG
He lost a little bit of control at the top and both the side judges said he fell into the mono. I was behind him so I couldn't really tell. That was his second. On his third he fell backwards with 1160


Posted by: PeteTheGreek

Straight bar low box squats with chains, predator briefs:
warm-ups
325 X 2 plus 150 lbs chains
415 X 2 "" "" ""
465 X 2 "" "" ""
505 X 1 "" "" ""
555 X 1 "" "" ""
added two pads to box
595 X 1 plus 150 lbs chains
added another pad
645 X 1 plus 150 lbs chains

Reverse hypers:
210 for 3 sets of 8

Standing ab pulldowns:
90 plus minibands for 3 sets of 8


The last two squat sets I held the bar for 3 seconds before starting my decent and held it at the top for 3 seconds at the completion of the lift. Trying to get used to carrying heavy weight in preparation for the October meet. Pulling heavy on Tuesday.


Posted by: PeteTheGreek

Quote:
Originally Posted by Travis Bell View Post
He lost a little bit of control at the top and both the side judges said he fell into the mono. I was behind him so I couldn't really tell. That was his second. On his third he fell backwards with 1160
I've watched the videos a dozen times. Glad to see the judges calling them strict but I would have sided with the lifter on this one. I don't think you can call politics because Wenning got his lifts in just fine. Tough call, I'd hate to be a judge.


Posted by: PeteTheGreek

Bench:

warm-ups
185 X 5
225 X 2
275 X 1
Added loose Karins shirt
315 X 1
365 X 1
405 X 1
450 X 1
Added 3 boards
475 X 2
495 X 1

High board lock-outs with 2 minibands anchored under bench
315 X 3
365 X 3
405 X 2
385 X 2

Standing ab pulldowns with minibands:
100 for 3 sets of 10


I think the high board lock-outs are more effective than pin presses. Pressing the weight from a dead stop was getting too painful for my shoulders. Also, just for shits and giggles I was able to touch the 45 lb bar in my loose Karins shirt-I set the shirt the exact same way on all my sets. Next week I'll try a broom stick.


Posted by: DLDave

Quote:
Originally Posted by PeteTheGreek View Post
I think the high board lock-outs are more effective than pin presses. Pressing the weight from a dead stop was getting too painful for my shoulders.
Yes, agreed. I feel like I got hit by a car from all the volume today, but my arms feel better than they do after pin presses.

Have you had Pong do any work where he had to hem the ends of any poly gear? I probably need to bite the bullet and get and inch taken off the sleeves of my shirt, but I don't really want him to screw it up and cost me a shirt.


Posted by: PeteTheGreek

He can do it, but start with baby steps. Have him take a half inch out to start.

Not sure what's going on with your shirt. 405 touches one week, 550 doesn't the next. I think it's mental more than anything. The heavier the weight gets, the slower you're bringing it down. Hopefully the varsity crew has some suggestions when we get to Lexen. The only thing I can say is that you have to get more weight in your hands and speed up the descent. You're taking 10 seconds from start to touch.


Posted by: DLDave

I think that I had sleeve seams aligned differently today, which may have contributed to the difficulties. I also don't think I had them cuffed enough to get up off the elbow enough. I agree though that the descent issue is mostly mental, I'm fighting the weight on the way down. Here's a pretty decent section from an article I came across, the bold is exactly where my issue is.

More advice during the negative with the shirt- Remember to pull the bar down HARD, as hard as you can so the weight can touch your shirt while you tuck your elbows in as tightly as possible. So let's say you have 500lbs on the bar, you should be doing a reverse bench press with 500 to get it down before the weight shoots up. So as you start tucking your elbows in, after bringing the bar down an inch, you are also pulling the bar down the whole time. In raw benching you have to control the weight and prevent it from crushing you, with the shirt you literally have to work at getting it down like you do getting it up. If not then 500lbs won't be enough weight to touch the shirt because the shirt will give off too much resistance.


Posted by: PeteTheGreek

Deadlifts against double choked minibands, about 50 lbs of added tension at the start and 100 lbs at lockout:
warm-ups
315 X 1 plus bands
405 X 1 "" ""
455 X 1 "" ""
500 X 1 "" ""

Chain suspended good mornings with minibands. Bands added about 20-30 lbs at the top:
330 X 5 plus bands
380 X 5 "" ""
420 X 5 "" ""

Chest supported rows:
3 plates for 1 set of 8
3 plates/quarter for 2 sets of 8

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

hammer curls:
55's for 2 sets of 8

standing ab pulldowns with miniband:
80 X 10
90 for 2 sets of 8


Posted by: PeteTheGreek

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

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

Rear delts on seated plate loaded row:
3 plates X 8
3 plates/quarter for 2 sets of 7

rear delts on seated cable row
160 X 8
170 X 8

panora pressdowns:
3 sets of 10


The commercial palace where we bench is closing today and some assbag stole my bench boards.


Posted by: PeteTheGreek

Low box squats with cambered bar from hell, loose breifs. We had the purple band looped over the top of the plates. Don't know how much tension but it felt like 100 lbs. Dave, help me out here:
330 plus bands for 6 sets of 2
380 plus bands for 2 sets of 2

Reverse hypers:
280 for 3 sets of 8

back extensions with kettle bell:
2 sets of 12

Standing ab rope pulldowns with minibands:
90 for 3 sets of 8


Posted by: DLDave

Purple= 90 at top, 55 at bottom
Green=135/80
Blue=205/125

Rough estimates, depends on band wear, lifter height, and bar type.


Posted by: PeteTheGreek

ME Bench:
warm-ups
185 X 4
225 X 2
275 X 1
Added Tight Karins shirt
315 X 1 no touch
405 X 1 no touch
445 X 1 touched
485 X 1
505 X 1

5 Board press with doubled minibands:
315 X 3
365 X 3
385 X 3

Standing ab pulldowns w/minibands:
80 X 10
90 X 8
90 X 8


Everything changed today. Benched at Lexen for the first time, different bench, different bar and used tight shirt which I haven't worn since April, but overall things went OK. It was difficult getting weight to touch in this shirt, felt like I was going to dump the bar. 505 came up pretty fast but my ass came up. I think this is 4 or 5 straight weeks in a shirt now so next week's a deload then I'll hit one or two more heavy ones before the October meet.


Posted by: PeteTheGreek

45 degree back raises with 50 lb kettle bell:
3 sets to failure

Chest supported rows:
4 plates X 8
4 plates/quarter for 2 sets of 8

Reverse hypers:
210 for 3 sets of 10

Seated plate rows with avg band:
2 plates for 2 sets of 8

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

hammer curls:
55's for 3 sets of 8

standing ab pulldowns with miniband:
3 sets of 8


Posted by: PeteTheGreek

Close grip bench:
185 for 3 sets of 10

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

Rear delt rows:
170 X 8
190 X 8
190 X 8

plate loaded rows:
100 for 3 sets of 8

Standing ab pulldowns w/miniband:
3 sets of 8


The commercial palace closed down so now I'm stuck doing my light days at the local YMCA. I've been a member here for years because the kids use the pool and they run the school aftercare program, but I haven't had the pleasure of using their alleged weight room until today.

There was some guy there with huge arms but that's about it. If you look at him sideways he's as flat as a board because I don't think he's ever put a bar on his back or pulled one off the floor. I also never seen a pair of pliers in shorts. We'll call him Joey Arms. I asked Joey to hand off my military presses and Joey suggested I use the smith machine instead. Joey then proceeded to tell everyone in the gym how he used to incline 315 for 5 and squat 385 for 12. Ok, Joey. Amazingly, the place had boxes, boards and chains so someone semi-strong must be working out here, but in the end, it looks like I need to find a way to get down to Lexen for my light shit, even if I have to go at midnight.


Posted by: fufu

Every YMCA I have seen is a shithole. I'm suprised at all the equipment they have.


Posted by: DLDave

Gotta love the "used to" guy. You should've asked what he squatted after his 385 warm-up.


Posted by: PeteTheGreek

Straight bar squats, suit and briefs, no wraps, no box:
warm-ups
455 X 2
545 X 1
615 X 1
665 miss-fell backwards
665 X 1 starting falling back at the top but recovered
705 X 1
Added high box for a few shit my pants sets
755 X 1
805 X 1

Reverse hypers:
210 for 2 sets of 8

Standing ab pulldowns w/miniband:
3 sets of 10


The old falling backwards syndrome struck again, primarily because I wasn't used to doing full squats with straight weight with anything over 500. I was thinking about giving this circa max band program a try but with my falling back issue, probably not a good idea because the bands are going to lock me into a groove. I'll use some light weight with bands next week but after that it's two more sessions with straight weight and full gear.

The other issue I was having was that I wasn't arching the weight out of the monolift. Once I started doing that, the weight felt light on my back, even the 805. There's so much shit to remember to do. Fill belly, push abs against belt, arch the weight out, push ass back, push knees out. We all agreed that everytime the weight gets heavy, we tend to forget what we need to do.

Tuesday I'm pulling heavy to see where I'm at. Should be able to get something in the low 600's. As for squat and bench, I should be able to go 770-530 at the October meet. If I can subtotal 1300 I'll have a good shot at going over 1900.


Posted by: DLDave

The whole reason Chuck has had us doing these shortened chain squats was because he was having stability issues at the Pro-Am, including falling back. His theory is that doing these a few weeks before taking a heavy free squat will help with stability. Might not be a bad idea to do those next week instead of bands, as I don't see 1 week of bands between 3 weeks of straight weight doing much for you. You can get the same deload affect while working on stability.


Posted by: PeteTheGreek

I think I'll just go 365 straight weight with no chains or bands. I don't want to try anything new this close to a meet.


Posted by: PeteTheGreek

Reverse band bench w/greens, about a 60 lb deload:
315 for 4 sets of 5

Dumbell press:
75's X 15
85's X 15

Standing ab rope pulldowns:
3 sets of 10


Nice easy recovery day today


Posted by: PeteTheGreek

Reverse band deadlift-green bands:
warm-ups
565 X 1
615 X 1
645 X 1

cambered bar good mornings with greens, blues and purple bands:
150 X 5
200 X 5

back extensions with kettle bell:
3 sets of 8

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

hammer curls:
55's for 2 sets of 8

standing ab pulldowns with minibands:
2 sets of 10

ab wheel of death:
2 sets of 15

Decided against testing my deadlift today. Too overwhelmed at work and I didn't have time to fuck with the gear, had to get back to work. I'll go up to a first or second attempt when I'm two weeks out from the meet.

The cambered bar good mornings were different. We had about a million pounds of band tension on the bar at the top of the lift.


Posted by: PeteTheGreek

Speed bench:
165 plus chains for 8 sets of 2

Seated smith machine military:
185 X 8
205 X 8
225 X 8

plate loaded rear delts:
3 sets of 8

seated machine rear delts:
3 sets of 8

standing ab rope pulldowns w/miniband:
3 sets of 10


Back at the dreaded YMCA today, but fortunately Joey Arms wasn't there. Not sure how much the chains weighed, somewhere between 70 to 100 lbs total. Yes I used the smith machine, God help us all.


Posted by: PeteTheGreek

Straight bar low box squats with green bands, loose briefs:
325 for 10 sets of 2

Reverse hypers:
210 X 8
260 X 8
260 X 8

Back extensions with heavy kettle bell:
2 sets of 10

Ab wheel of death:
3 sets of 15


Kept it real light today because I'm taking a first and second attempt next week. The other groups were doing those crazy ass stability squats with all the chains.


Posted by: AndrewSS

bed me


Posted by: PeteTheGreek

Here's an idea: Instead of posting stupid shit on everyone's thread, why not go to the gym and work on actually getting strong? We have three teenage girls at the gym who would smoke your ass. Can I get a Hell Yeah from Pud, Fufu, etc? Don't ever post here again.


Posted by: Seanp156

" Hell Yeah


Posted by: PeteTheGreek

Bench:
warm-ups
185 X 4
225 X 2
275 X 1
Added loose Karins shirt
365 X 1
405 X 1
440 X 1- didn't tuck left arm and shouler dipped
440 X 1

Foam roller press w/one board:
315 X 3
365 X 3
405 X 2
405 X 2

floor pin presses with double choked minis:
315 X 3
365 X 3
405 X 2

standing ab rope pulldowns w/minibands:
3 sets to failure


Posted by: PeteTheGreek

Back raises with 54 lb kettlebell:
3 sets of 10

Seated plate loaded rows w/green miniband:
180 for 3 sets of 8

Lat pulldowns:
170 X 8
210 X 8
210 X 8

chest supported rows:
4 plates X 8
4 plates/quarter X 7

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

hammer curls:
55's for 2 sets of 8

standing ab rope pulldowns w/minibands:
80 X 10
90 for 2 sets of 10


Worked late today. Couldn't stand the thought of lifting at the Y so I went to Lexen. Worked out by myself without my shirt on and realized how fat I really am. After this meet I'm hitting a one day cutting phase then it's back to eating everything in sight and lifting heavy weights.


Posted by: AndrewSS

Quote:
Originally Posted by PeteTheGreek View Post
Here's an idea: Instead of posting stupid shit on everyone's thread, why not go to the gym and work on actually getting strong? We have three teenage girls at the gym who would smoke your ass. Can I get a Hell Yeah from Pud, Fufu, etc? Don't ever post here again.
Geeeeeeeeez im gonna go cut myself now


Posted by: DLDave

Quote:
Originally Posted by PeteTheGreek View Post
After this meet I'm hitting a one day cutting phase ...
Don't do that, your bench ROM will go from 3" to 3.5" with that type of dieting.

Anyone else at all lift on Mondays down there? I assume Chuck does some extra stuff in the morning but think most everyone else is on the same schedule as we are.


Posted by: PeteTheGreek

I didn't get there until 7:00 pm. No one there when I got there and no one when I left. I went in on a Monday at around 3:00 pm a few weeks ago and Bandy and Murph were benching.

Do you know what you're scheduled to do on Saturday? Friday, against my better judgment, i'm hitting some heavy band singles with the greens. I've hit 555 with the greens in just my briefs so I'm hoping to get 625ish fully gear whored. The following 10 days I'll go to something in the high 6's with straight weight then I'm done.


Posted by: PeteTheGreek

Oh, and there was a sign on the garage door outside that said that lock-out work is scheduled for 2:00 pm on Tuesdays and Thursdays. Does anyone have a day job over there?


Posted by: DLDave

Based on the circa max we did before the last meet, it went:

-5 weeks out: heavy single straight weight
-4 weeks out: greens
-3 weeks out: green + purple
-2 weeks out: green + purple, full gear
-week out: moderate free squat

This time we did the short chains into foam the week after heavy free squat, so I would guess we're going green and purple this week.


Posted by: PeteTheGreek

I did greens last week for light weight so I'll go green and maybe a purple for a heavy single this week but that's it for bands. The following week I'm using straight weight. I don't want to show up at this meet with my body thinking the bands are still attached. I figure this is a good compromise considering I'm skeptical of circa max.


Posted by: DLDave

If I remember right, the week we did greens only was a light week. For the green and purple weeks, the plan was to do 5 work sets (2 sets, add weight for 2 more sets, etc.) and finish with a heavy single. That was when I first started Saturdays and was lifting with Shane and the kids, so I was getting stopped about 90 pounds before I should have.


Posted by: PeteTheGreek

I'm only taking two more squat sessions, one this Friday and one the Tuesday 11 days out so I need to take a heavy one tomorrow. The last session I'll go up to 650 straight weight and shut it down. Next Thur or Friday I'm pulling heavy.


Posted by: PeteTheGreek

Speed bench:
165 plus chains 4 sets of 2
185 plus chains 4 sets of 2

Seated smith machine military press:
185 X 5
205 X 5
225 X 5
245 X 5

Seated rear delts:
3 sets of 8

Pec deck rear delts:
2 sets of 8

Rear delt rope pulls:
3 sets of 8

Standing ab pulldowns w/miniband:
3 sets of 8


Back to the dreaded YMCA. Joey Arms wasn't there to lift off my military presses so I had to use the smith machine. God I hate this place.


Posted by: Brutus_G

Hey pete what do you think of bench throws on the smith machine for muscle growth ,and DE training? My main goal is muscle btw.


Posted by: PeteTheGreek

stay away from the smith machine, can't build your stabilizers


Posted by: PeteTheGreek

Low box squats with green and purple bands, suit and briefs:
warm-ups
325 X 2 plus bands
375 X 2 "" ""
415 X 2 "" ""
465 X 2 "" ""
505 X 1 "" ""
555 X 1 "" ""
595 X 1 "" ""


45 degree back extensions:
3 sets of 10

Standing ab pulldowns w/miniband:
3 sets of 8


Not sure how much the band tension was, maybe an additional 200 lbs. Very difficult to unrack the weight, I was doing the head shake thing, but everything tightened up when I got to the box and speed coming up was very fast, even with the 595. Next week I'm going straight weight, something in the mid 600's and shutting it down. I was also told not to even pull between now and the meet so I'm not sure what I'll do. I may take a light opener next week after I squat.

Chuck V and Hoff were there squatting today. THey must have heard I was coming in. Chuck did a double with 2 blues, a green and a purple on each side with 415 bar weight. He then did a rack pull with 650 lbs of bar weight plus the big ass chains and a few small chains.


Posted by: DLDave

Who told you not to pull? As far as I know, we have 1 or 2 heavy pull days left after squatting.

Green and purple is around 225, although the bands on the red rack are getting worn. Chuck's band combo added 620 or so at the top.


Posted by: PeteTheGreek

Joe Riddle told me to shut it down now, but I need to at least go to a deadlift opener. Not sure what I'm going to do now, probably go to squat and dead openers on Friday and be done. I'm taking lots of squat sets next week, probably 50 lb jumps after 415 so I can get comfortable with the groove.

The bands we put on the JV rack were new. It was a bitch unracking the weight but I got off the box pretty quick. After we started in the JV rack, the varsity rack opened up, so Joe lured me over to the blues and greens. Joe accidentally put the blues on to the rear of the greens and the extra tension to the rear kept throwing us backwards. I fell back with 225 and said, "fuck this" and went back to the JV rack. Chewy then came over and told Joe that he had the bands on in reverse.


Posted by: DLDave

Unfortunately I wasn't pulling on Saturdays after squatting prior to the June meet, so my log doesn't show what the Chuck prescribed plan was back then. I'm nearly certain nobody stopped pulling 3 weeks out, particularly since that's when the circa max peaks with heavy weight.

Your deadlift volume has been very low this month and no straight weight off the floor. I'd say you definitely need to throw some gear on and hit an opener, just don't get fucked in the head over it again like on National Shit the Bed Deadlift Day back in March. Have you even pulled in gear since the April meet?


Posted by: PeteTheGreek

I've been pulling every other week then hitting gm's for the past 6 months. I pulled 500 against the minis three weeks ago and rev band 645 with the greens a week ago.

The only gear I wear is briefs. The National shit the bed deadlift day was an overkill gear issue, I had too much shit on. Speed was lightning fast until I put the t-rex on over the briefs. I couldn't reach the bar and all hell broke loose.

I'll hit an opener or maybe even a second attempt this week.


Posted by: DLDave

Yes, I know you've been some sort of deadlifting every other week. Don't get me wrong, the point I was trying to make is that it would be good to hit a couple reps in simulated meet conditions since it's been awhile since you pulled straight weight off the floor. The difference with bands isn't nearly as bad as they are on squats, but it still does make the bar control a little different than without bands. Besides, I don't want to take your $100.


Posted by: PeteTheGreek

I've only pulled straight weight off the floor twice in the last 6 months, 595 on May 27 and a quick 545 on Jul 4 right after I took a heavy squat and some high box squats.

The terms of the wager are hereby revised and I'm instituting the 100 lb rule. You must out pull me by at least 100 lbs at this meet or all bets are off.


Posted by: PeteTheGreek

Bench:
Warm-ups
185 X 5
225 X 3
275 X 1
Added loose Karins shirt:
315 X 1
365 X 1
405 X 1
445 X 1
465 X 1

5 board press with doubled minibands:
315 X 3
365 X 2
385 X 2

Standing ab pulldowns w/miniband:
70 X 15
80 X 15
supersetted with ab wheel of death:
2 sets of 15


Next week going to a light second attempt in the mondo shirt then I'm shutting it down.


Posted by: DLDave

What the hell is a light 2nd attempt?


Posted by: PeteTheGreek

something between a first and second attempt, around 485ish. I'm feeling really beat up now so I'm not going to overdo it.


Posted by: DLDave

If you didn't hear, Dan is changing the meet to Sunday only. He's expecting 40-45 lifters, which would be OK. Let's hope he's not underestimating or it could be a long day.


Posted by: PeteTheGreek

guys always enter last minute, he'll probably be closer to 60. Still trying to figure out what I'll do this week. Thinking of a second attempt dead thur then a squat opener next tuesday or maybe doing both this fri. I was going to pull today but I didn't get out of work until 8:00. This storm is killing us.


Posted by: DLDave

Well at least it's at the hotel, plenty of room to chill out between lifts if we end up with 3 flights of 20 lifters.


Posted by: PeteTheGreek

Speed day at the Y:

Speed bench w/minibands anchored under bench:
185 for 6 sets of 2

Seated barbell military press:
185 for 3 sets of 8

Rear delts using cable lat pulldown, kept my elbows flared to isolate upper back:
150 X 8
160 X 8
170 X 8

Rope rear delts:
3 sets of 10

Standing ab pulldowns with minibands:
3 sets of 10


Haven't seen Joey Arms in awhile. He must be deloading from his max effort curls.


Posted by: PeteTheGreek

NATIONAL SHIT THE BED DEADLIFT DAY PART II

Deadlift-Straight weight off floor, predator briefs:
warm-ups
315 X 1
405 X 1
495 X 1
545 X 1
speed very fast on all these sets. Should have shut it down, but.....
600 miss
585 X 1

reverse hypers:
210 for 3 sets of 10

chest supported rows:
4 plates for 3 sets of 8

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

standing ab pulldowns with minibands:
3 sets of 8


Not sure what the fuck's going on here. Speed was good and there were no technical issues. It's not a mental thing as I fully expected 600 to fly up faster than flies on a turd. At least I redeamed myself with the 585 but it was a grinder. Definitely should not have pulled this heavy this close to a meet but at least I'll have 16 days rest.

I'm also debating an equipment issue. I was planning on pulling in just my predators but I have a single ply metal viking/inzer powerpants combo that helped me pull 585 at a time when I was only doing 545 in the predators. With me being able to do 585 in the predators now, I'm wondering if I'll be able to hit 625 in the old combo. The only problem is that it's very difficult to reach the bar in the old combo and I can't set my grip well.

On the plus side, a Grove City HS cheerleader, in her uniform, showed up at the 4X4 shop across the parking lot and she came over to talk to us. Reiser got distracted and forgot to pull the hooks for one of Burke's squat sets.

Taking a moderate squat on Tuesday. Going up to my last warm-up set, about 625ish, and shutting it down.


Posted by: DLDave

Should've went from 545 to 585 and shut it down, saved your 600+ attempt for when it counts. Oh well, you've got plenty of time to recover. With your equipment, just be confident that you'll hit that 585 if you change up, possible grip issues and all, otherwise it's not worth it. Although I'm sitting on the couch with new knee wraps on, my feet are numb and I may not be thinking clearly.


Posted by: PeteTheGreek

Work's been a bitch, been putting in 14 hour days since that fucking storm. Basically it's been work, come home, work out, go back to work. I'm exhausted all the time, eating like shit and I was dragging ass today so I think overall today was a pretty good day, especially since I was able to make 585 after that miss. Usually when I miss a deadlift I'm done. Looks like I'm going on the Chuck plan after this meet cause whatever I've been doing isn't working.


Posted by: PeteTheGreek

Bench:
Warm-ups
225 X 3
275 X 2
Added Karins mondo shirt
365 X 2 no touch
405 X 1 no touch
455 X 1
495 X 1

Raw 5 board lock-outs:
365 X 2
405 X 2
435 X 2
455 X 2

Standing ab pulldowns w/miniband:
2 sets of 10

Ab wheel of death
2 sets of 15


Going up to a last bench warm-up or an opener next week then shutting it down for the meet. Dave was playing musical bench shirts today. A classic Tim move.



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