Gear Whore Training Log

PeteTheGreek · 06-13-2008, 05:13 PM

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.

Brutus_G · 06-14-2008, 08:41 AM

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.

PeteTheGreek · 06-14-2008, 03:04 PM

Huh? Ask Pud he likes to overanalyze stuff.

DLDave · 06-14-2008, 03:12 PM

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

DLDave · 06-14-2008, 07:20 PM

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.

PeteTheGreek · 06-15-2008, 08:57 AM

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

Brutus_G · 06-15-2008, 09:17 PM

Quote:

Originally Posted by DLDave

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.

DLDave · 06-16-2008, 08:48 AM

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.

PeteTheGreek · 06-17-2008, 04:42 PM

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

PeteTheGreek · 06-17-2008, 04:45 PM

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.

DLDave · 06-17-2008, 05:08 PM

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

PeteTheGreek · 06-17-2008, 07:14 PM

Bodybuilding? WTF is that?

PeteTheGreek · 06-18-2008, 03:35 PM

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

PeteTheGreek · 06-20-2008, 04:00 PM

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.

PeteTheGreek · 06-21-2008, 07:39 AM

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

PeteTheGreek · 06-24-2008, 03:58 PM

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.

DLDave · 06-24-2008, 04:14 PM

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

PeteTheGreek · 06-26-2008, 06:36 PM

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.

DLDave · 06-27-2008, 07:14 AM

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.

PeteTheGreek · 06-27-2008, 03:38 PM

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.

PeteTheGreek · 06-27-2008, 03:45 PM

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

DLDave · 06-27-2008, 06:31 PM

Quote:

Originally Posted by PeteTheGreek

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.

PeteTheGreek · 06-29-2008, 08:10 AM

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.

DLDave · 06-29-2008, 08:18 AM

Quote:

Originally Posted by PeteTheGreek

$100 says I pull 635 at the October meet

PeteTheGreek · 06-29-2008, 08:25 AM

PeteTheGreek · 07-01-2008, 04:50 PM

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.

PeteTheGreek · 07-02-2008, 07:18 PM

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.

PeteTheGreek · 07-04-2008, 03:54 PM

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.

DLDave · 07-04-2008, 04:15 PM

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.

06-13-2008, 05:13 PM	#601
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 600	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.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-14-2008, 08:41 AM	#602
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,011 Photos: 24	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.
	"I could feel his muscle tissues collapse under my force. It's ludicrous that these mortals even attempt to enter my realm."-Mike Tyson "If your gonna beat me it's not because you out worked me."-Layne Norton

06-14-2008, 03:04 PM	#603
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 600	Huh? Ask Pud he likes to overanalyze stuff.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-14-2008, 03:12 PM	#604
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 369	I think Chuck V is having a seminar soon, this would be a good question for Brutus to ask.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

06-14-2008, 07:20 PM	#605
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 369	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.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

06-15-2008, 08:57 AM	#606
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 600	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
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-16-2008, 08:48 AM	#608
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 369	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.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

06-17-2008, 04:42 PM	#609
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 600	What's all this monkey crap going on in my log?
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-17-2008, 04:45 PM	#610
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 600	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.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-17-2008, 05:08 PM	#611
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 369	education, for when you decide to stop eating and start bodybuilding
	My log: http://www.ironmagazineforums.com/on...ining-log.html

06-17-2008, 07:14 PM	#612
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 600	Bodybuilding? WTF is that?
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-18-2008, 03:35 PM	#613
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 600	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
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-20-2008, 04:00 PM	#614
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 600	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.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-21-2008, 07:39 AM	#615
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 600	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
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-24-2008, 03:58 PM	#616
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 600	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.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-24-2008, 04:14 PM	#617
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 369	We'll be sure to stop before we get to 740 then
	My log: http://www.ironmagazineforums.com/on...ining-log.html

06-26-2008, 06:36 PM	#618
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 600	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.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-27-2008, 07:14 AM	#619
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 369	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.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

06-27-2008, 03:38 PM	#620
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 600	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.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-27-2008, 03:45 PM	#621
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 600	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
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-29-2008, 08:10 AM	#623
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 600	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.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-29-2008, 08:25 AM	#625
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 600	shit
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

07-01-2008, 04:50 PM	#626
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 600	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.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

07-02-2008, 07:18 PM	#627
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 600	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.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

07-04-2008, 03:54 PM	#628
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 600	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.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

07-04-2008, 04:15 PM	#629
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 369	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.
	My log: http://www.ironmagazineforums.com/on...ining-log.html