Gear Whore Training Log

PeteTheGreek · 05-30-2008, 07:38 PM

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

DLDave · 05-30-2008, 07:53 PM

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.

Travis Bell · 05-30-2008, 11:05 PM

do you guys train at Danny Dague's gym?

nice log btw

PeteTheGreek · 05-31-2008, 04:06 AM

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

Brutus_G · 05-31-2008, 07:04 AM

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.

Travis Bell · 05-31-2008, 07:26 AM

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.

PeteTheGreek · 06-01-2008, 08:28 AM

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.

DLDave · 06-01-2008, 01:20 PM

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

PeteTheGreek · 06-01-2008, 08:34 PM

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

Travis Bell · 06-01-2008, 08:35 PM

you doing IPA worlds?

PeteTheGreek · 06-01-2008, 08:51 PM

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.

PeteTheGreek · 06-01-2008, 08:56 PM

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

Travis Bell · 06-01-2008, 09:01 PM

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

PeteTheGreek · 06-01-2008, 09:14 PM

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

Travis Bell · 06-01-2008, 09:17 PM

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

DLDave · 06-02-2008, 04:17 AM

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.

Travis Bell · 06-02-2008, 07:38 AM

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.

DLDave · 06-02-2008, 07:52 AM

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.

Travis Bell · 06-02-2008, 12:32 PM

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

PeteTheGreek · 06-02-2008, 03:37 PM

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.

soxmuscle · 06-02-2008, 05:28 PM

Holy shit, Pete.

Awesome vids in the training section.

PeteTheGreek · 06-02-2008, 06:16 PM

Thanks

PeteTheGreek · 06-03-2008, 04:49 PM

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

PeteTheGreek · 06-05-2008, 06:40 PM

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.

PeteTheGreek · 06-06-2008, 05:27 PM

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.

PeteTheGreek · 06-08-2008, 07:43 AM

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

Brutus_G · 06-08-2008, 08:20 AM

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.

PeteTheGreek · 06-10-2008, 04:44 PM

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.

PeteTheGreek · 06-10-2008, 04:49 PM

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.

PeteTheGreek · 06-11-2008, 04:20 PM

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

05-30-2008, 07:38 PM	#571
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 658	Well Dan keeps telling me that Chuck wants to train you so I'd be taking advantage of that shit if I were you.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

05-30-2008, 07:53 PM	#572
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 421	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.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

05-30-2008, 11:05 PM	#573
Travis Bell Westside Bencher Join Date: Apr 2008 Location: United States Posts: 188	do you guys train at Danny Dague's gym? nice log btw
	AtLargeNutrition - Support the company that supports strength!

05-31-2008, 04:06 AM	#574
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 658	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
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-01-2008, 08:28 AM	#577
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 658	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.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-01-2008, 01:20 PM	#578
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 421	I forgot to ask if you figured out if you're pulling in this meet or not?
	My log: http://www.ironmagazineforums.com/on...ining-log.html

06-01-2008, 08:34 PM	#579
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 658	No, this meet will be too crazy. 30 lifters plus handlers minus air conditioning should be interesting.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-01-2008, 08:35 PM	#580
Travis Bell Westside Bencher Join Date: Apr 2008 Location: United States Posts: 188	you doing IPA worlds?
	AtLargeNutrition - Support the company that supports strength!

06-01-2008, 08:51 PM	#581
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 658	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.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-01-2008, 08:56 PM	#582
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 658	Do you have a log so I can see what you're doing?
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-01-2008, 09:01 PM	#583
Travis Bell Westside Bencher Join Date: Apr 2008 Location: United States Posts: 188	yeah I do, but its preferred I don't post the link here, PM me and I'll let you know where its at
	AtLargeNutrition - Support the company that supports strength!

06-01-2008, 09:14 PM	#584
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 658	Did a google search and found it. I should post a log there, not many of us here.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-01-2008, 09:17 PM	#585
Travis Bell Westside Bencher Join Date: Apr 2008 Location: United States Posts: 188	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
	AtLargeNutrition - Support the company that supports strength!

06-02-2008, 04:17 AM	#586
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 421	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.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

06-02-2008, 07:38 AM	#587
Travis Bell Westside Bencher Join Date: Apr 2008 Location: United States Posts: 188	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.
	AtLargeNutrition - Support the company that supports strength!

06-02-2008, 07:52 AM	#588
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 421	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. Last edited by DLDave : 06-02-2008 at 08:10 AM.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

06-02-2008, 12:32 PM	#589
Travis Bell Westside Bencher Join Date: Apr 2008 Location: United States Posts: 188	ah, reverse bands is a very good idea. Definatly will help you overload
	AtLargeNutrition - Support the company that supports strength!

06-02-2008, 03:37 PM	#590
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 658	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.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-02-2008, 05:28 PM	#591
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,287 Photos: 10	Holy shit, Pete. Awesome vids in the training section.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

06-02-2008, 06:16 PM	#592
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 658	Thanks
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-03-2008, 04:49 PM	#593
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 658	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
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-05-2008, 06:40 PM	#594
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 658	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.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-06-2008, 05:27 PM	#595
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 658	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.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-08-2008, 07:43 AM	#596
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 658	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
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-10-2008, 04:44 PM	#598
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 658	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.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-10-2008, 04:49 PM	#599
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 658	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.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-11-2008, 04:20 PM	#600
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 658	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