PeteTheGreek

Russian bench meet with topless card girl:

YouTube - bench press 390 kg, Maksimov Vladimir

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Rubes

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

5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08
40 time: 4.51sec march 10th 07
38" vertical

PeteTheGreek

just a term I use for doing a lot of reps

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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

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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

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Irons77

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

Soreness is weakness exiting the body.

PeteTheGreek

5'10" 215

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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

Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

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

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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

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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

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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

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DLDave

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?

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PeteTheGreek

55 lbs

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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

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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

http://futuretrainer.blogspot.com/ --My new blog!!

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

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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

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DLDave

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

My log: http://www.ironmagazineforums.com/on...ining-log.html

Stewart20

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?

http://futuretrainer.blogspot.com/ --My new blog!!

PeteTheGreek

Couldn't resist

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PeteTheGreek

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.

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Stewart20

would something like this be OK?

Elite Fitness Systems

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PeteTheGreek

yes

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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

Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

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.

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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.

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Stewart20

best journal entry ever.

http://futuretrainer.blogspot.com/ --My new blog!!

DLDave