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.

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

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.

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

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.

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

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.

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

DLDave

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

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

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.

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

DLDave

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.

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

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

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

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.

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

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.

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

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.

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

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.

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

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

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

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

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

DLDave

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

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

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

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

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.

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

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.

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

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.

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

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.

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

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.

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

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
36