PeteTheGreek

He can do it, but start with baby steps. Have him take a half inch out to start.

Not sure what's going on with your shirt. 405 touches one week, 550 doesn't the next. I think it's mental more than anything. The heavier the weight gets, the slower you're bringing it down. Hopefully the varsity crew has some suggestions when we get to Lexen. The only thing I can say is that you have to get more weight in your hands and speed up the descent. You're taking 10 seconds from start to touch.

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

DLDave

I think that I had sleeve seams aligned differently today, which may have contributed to the difficulties. I also don't think I had them cuffed enough to get up off the elbow enough. I agree though that the descent issue is mostly mental, I'm fighting the weight on the way down. Here's a pretty decent section from an article I came across, the bold is exactly where my issue is.

More advice during the negative with the shirt- Remember to pull the bar down HARD, as hard as you can so the weight can touch your shirt while you tuck your elbows in as tightly as possible. So let's say you have 500lbs on the bar, you should be doing a reverse bench press with 500 to get it down before the weight shoots up. So as you start tucking your elbows in, after bringing the bar down an inch, you are also pulling the bar down the whole time. In raw benching you have to control the weight and prevent it from crushing you, with the shirt you literally have to work at getting it down like you do getting it up. If not then 500lbs won't be enough weight to touch the shirt because the shirt will give off too much resistance.

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

PeteTheGreek

Deadlifts against double choked minibands, about 50 lbs of added tension at the start and 100 lbs at lockout:
warm-ups
315 X 1 plus bands
405 X 1 "" ""
455 X 1 "" ""
500 X 1 "" ""

Chain suspended good mornings with minibands. Bands added about 20-30 lbs at the top:
330 X 5 plus bands
380 X 5 "" ""
420 X 5 "" ""

Chest supported rows:
3 plates for 1 set of 8
3 plates/quarter for 2 sets of 8

barbell curls:
85 X 8
105 X 8
105 X 8

hammer curls:
55's for 2 sets of 8

standing ab pulldowns with miniband:
80 X 10
90 for 2 sets of 8

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

PeteTheGreek

Standing ab rope pulldowns:
130 X 10
140 X 8
140 X 8

Standing military press/plate loaded squat machine:
275 X 5
295 X 5
315 X 5

Rear delts on seated plate loaded row:
3 plates X 8
3 plates/quarter for 2 sets of 7

rear delts on seated cable row
160 X 8
170 X 8

panora pressdowns:
3 sets of 10


The commercial palace where we bench is closing today and some assbag stole my bench boards.

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

PeteTheGreek

Low box squats with cambered bar from hell, loose breifs. We had the purple band looped over the top of the plates. Don't know how much tension but it felt like 100 lbs. Dave, help me out here:
330 plus bands for 6 sets of 2
380 plus bands for 2 sets of 2

Reverse hypers:
280 for 3 sets of 8

back extensions with kettle bell:
2 sets of 12

Standing ab rope pulldowns with minibands:
90 for 3 sets of 8

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

DLDave

Purple= 90 at top, 55 at bottom
Green=135/80
Blue=205/125

Rough estimates, depends on band wear, lifter height, and bar type.

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

PeteTheGreek

ME Bench:
warm-ups
185 X 4
225 X 2
275 X 1
Added Tight Karins shirt
315 X 1 no touch
405 X 1 no touch
445 X 1 touched
485 X 1
505 X 1

5 Board press with doubled minibands:
315 X 3
365 X 3
385 X 3

Standing ab pulldowns w/minibands:
80 X 10
90 X 8
90 X 8


Everything changed today. Benched at Lexen for the first time, different bench, different bar and used tight shirt which I haven't worn since April, but overall things went OK. It was difficult getting weight to touch in this shirt, felt like I was going to dump the bar. 505 came up pretty fast but my ass came up. I think this is 4 or 5 straight weeks in a shirt now so next week's a deload then I'll hit one or two more heavy ones before the October meet.

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

PeteTheGreek

45 degree back raises with 50 lb kettle bell:
3 sets to failure

Chest supported rows:
4 plates X 8
4 plates/quarter for 2 sets of 8

Reverse hypers:
210 for 3 sets of 10

Seated plate rows with avg band:
2 plates for 2 sets of 8

barbell curls:
85 X 8
95 X 8
105 X 8

hammer curls:
55's for 3 sets of 8

standing ab pulldowns with miniband:
3 sets of 8

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

PeteTheGreek

Close grip bench:
185 for 3 sets of 10

Seated military press:
185 X 5
205 X 5
225 X 5
225 X 5

Rear delt rows:
170 X 8
190 X 8
190 X 8

plate loaded rows:
100 for 3 sets of 8

Standing ab pulldowns w/miniband:
3 sets of 8


The commercial palace closed down so now I'm stuck doing my light days at the local YMCA. I've been a member here for years because the kids use the pool and they run the school aftercare program, but I haven't had the pleasure of using their alleged weight room until today.

There was some guy there with huge arms but that's about it. If you look at him sideways he's as flat as a board because I don't think he's ever put a bar on his back or pulled one off the floor. I also never seen a pair of pliers in shorts. We'll call him Joey Arms. I asked Joey to hand off my military presses and Joey suggested I use the smith machine instead. Joey then proceeded to tell everyone in the gym how he used to incline 315 for 5 and squat 385 for 12. Ok, Joey. Amazingly, the place had boxes, boards and chains so someone semi-strong must be working out here, but in the end, it looks like I need to find a way to get down to Lexen for my light shit, even if I have to go at midnight.

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

fufu

Every YMCA I have seen is a shithole. I'm suprised at all the equipment they have.

fufu's 1337 Journal

Your diet will set you free.

DLDave

Gotta love the "used to" guy. You should've asked what he squatted after his 385 warm-up.

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

PeteTheGreek

Straight bar squats, suit and briefs, no wraps, no box:
warm-ups
455 X 2
545 X 1
615 X 1
665 miss-fell backwards
665 X 1 starting falling back at the top but recovered
705 X 1
Added high box for a few shit my pants sets
755 X 1
805 X 1

Reverse hypers:
210 for 2 sets of 8

Standing ab pulldowns w/miniband:
3 sets of 10


The old falling backwards syndrome struck again, primarily because I wasn't used to doing full squats with straight weight with anything over 500. I was thinking about giving this circa max band program a try but with my falling back issue, probably not a good idea because the bands are going to lock me into a groove. I'll use some light weight with bands next week but after that it's two more sessions with straight weight and full gear.

The other issue I was having was that I wasn't arching the weight out of the monolift. Once I started doing that, the weight felt light on my back, even the 805. There's so much shit to remember to do. Fill belly, push abs against belt, arch the weight out, push ass back, push knees out. We all agreed that everytime the weight gets heavy, we tend to forget what we need to do.

Tuesday I'm pulling heavy to see where I'm at. Should be able to get something in the low 600's. As for squat and bench, I should be able to go 770-530 at the October meet. If I can subtotal 1300 I'll have a good shot at going over 1900.

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

DLDave

The whole reason Chuck has had us doing these shortened chain squats was because he was having stability issues at the Pro-Am, including falling back. His theory is that doing these a few weeks before taking a heavy free squat will help with stability. Might not be a bad idea to do those next week instead of bands, as I don't see 1 week of bands between 3 weeks of straight weight doing much for you. You can get the same deload affect while working on stability.

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

PeteTheGreek

I think I'll just go 365 straight weight with no chains or bands. I don't want to try anything new this close to a meet.

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

PeteTheGreek

Reverse band bench w/greens, about a 60 lb deload:
315 for 4 sets of 5

Dumbell press:
75's X 15
85's X 15

Standing ab rope pulldowns:
3 sets of 10


Nice easy recovery day today

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

PeteTheGreek

Reverse band deadlift-green bands:
warm-ups
565 X 1
615 X 1
645 X 1

cambered bar good mornings with greens, blues and purple bands:
150 X 5
200 X 5

back extensions with kettle bell:
3 sets of 8

barbell curls:
85 X 8
95 X 8
105 X 8

hammer curls:
55's for 2 sets of 8

standing ab pulldowns with minibands:
2 sets of 10

ab wheel of death:
2 sets of 15

Decided against testing my deadlift today. Too overwhelmed at work and I didn't have time to fuck with the gear, had to get back to work. I'll go up to a first or second attempt when I'm two weeks out from the meet.

The cambered bar good mornings were different. We had about a million pounds of band tension on the bar at the top of the lift.

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

PeteTheGreek

Speed bench:
165 plus chains for 8 sets of 2

Seated smith machine military:
185 X 8
205 X 8
225 X 8

plate loaded rear delts:
3 sets of 8

seated machine rear delts:
3 sets of 8

standing ab rope pulldowns w/miniband:
3 sets of 10


Back at the dreaded YMCA today, but fortunately Joey Arms wasn't there. Not sure how much the chains weighed, somewhere between 70 to 100 lbs total. Yes I used the smith machine, God help us all.

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

PeteTheGreek

Straight bar low box squats with green bands, loose briefs:
325 for 10 sets of 2

Reverse hypers:
210 X 8
260 X 8
260 X 8

Back extensions with heavy kettle bell:
2 sets of 10

Ab wheel of death:
3 sets of 15


Kept it real light today because I'm taking a first and second attempt next week. The other groups were doing those crazy ass stability squats with all the chains.

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

AndrewSS

bed me

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

PeteTheGreek

Here's an idea: Instead of posting stupid shit on everyone's thread, why not go to the gym and work on actually getting strong? We have three teenage girls at the gym who would smoke your ass. Can I get a Hell Yeah from Pud, Fufu, etc? Don't ever post here again.

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

Seanp156

" Hell Yeah

My Journal

PeteTheGreek

Bench:
warm-ups
185 X 4
225 X 2
275 X 1
Added loose Karins shirt
365 X 1
405 X 1
440 X 1- didn't tuck left arm and shouler dipped
440 X 1

Foam roller press w/one board:
315 X 3
365 X 3
405 X 2
405 X 2

floor pin presses with double choked minis:
315 X 3
365 X 3
405 X 2

standing ab rope pulldowns w/minibands:
3 sets to failure

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

PeteTheGreek

Back raises with 54 lb kettlebell:
3 sets of 10

Seated plate loaded rows w/green miniband:
180 for 3 sets of 8

Lat pulldowns:
170 X 8
210 X 8
210 X 8

chest supported rows:
4 plates X 8
4 plates/quarter X 7

Barbell curls:
85 X 8
95 X 8
105 X 8

hammer curls:
55's for 2 sets of 8

standing ab rope pulldowns w/minibands:
80 X 10
90 for 2 sets of 10


Worked late today. Couldn't stand the thought of lifting at the Y so I went to Lexen. Worked out by myself without my shirt on and realized how fat I really am. After this meet I'm hitting a one day cutting phase then it's back to eating everything in sight and lifting heavy weights.

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

AndrewSS

Geeeeeeeeez im gonna go cut myself now

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

DLDave

Don't do that, your bench ROM will go from 3" to 3.5" with that type of dieting.

Anyone else at all lift on Mondays down there? I assume Chuck does some extra stuff in the morning but think most everyone else is on the same schedule as we are.

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

PeteTheGreek

I didn't get there until 7:00 pm. No one there when I got there and no one when I left. I went in on a Monday at around 3:00 pm a few weeks ago and Bandy and Murph were benching.

Do you know what you're scheduled to do on Saturday? Friday, against my better judgment, i'm hitting some heavy band singles with the greens. I've hit 555 with the greens in just my briefs so I'm hoping to get 625ish fully gear whored. The following 10 days I'll go to something in the high 6's with straight weight then I'm done.

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

PeteTheGreek

Oh, and there was a sign on the garage door outside that said that lock-out work is scheduled for 2:00 pm on Tuesdays and Thursdays. Does anyone have a day job over there?

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

DLDave

Based on the circa max we did before the last meet, it went:

-5 weeks out: heavy single straight weight
-4 weeks out: greens
-3 weeks out: green + purple
-2 weeks out: green + purple, full gear
-week out: moderate free squat

This time we did the short chains into foam the week after heavy free squat, so I would guess we're going green and purple this week.

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

PeteTheGreek

I did greens last week for light weight so I'll go green and maybe a purple for a heavy single this week but that's it for bands. The following week I'm using straight weight. I don't want to show up at this meet with my body thinking the bands are still attached. I figure this is a good compromise considering I'm skeptical of circa max.

Gear Whore Training Log: