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

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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

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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

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DLDave

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

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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

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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

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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

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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

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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.

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.

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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

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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

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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

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fufu

haha, motherfuckers.

fufu's 1337 Journal

Your diet will set you free.

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

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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.

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PeteTheGreek

That doesn't look fun

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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

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DLDave

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

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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

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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

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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

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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

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Brutus_G

You stretch before you workout?

"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

PeteTheGreek

yes

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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

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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

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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

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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

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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

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