Gear Whore Training Log

femalemuscle · 04-18-2007, 06:08 PM

HEY PETE.... YASSOU!! ARE U A PL OR A BB??

PeteTheGreek · 04-18-2007, 06:17 PM

Quote:

Originally Posted by femalemuscle

You do chest shoulder and abs on tuesday??

Im a bit confused by your theory

I compete in powerlifting. I only do exercises that will help my squat bench and deadlift. I don't do any direct chest work. Competitive bench pressing has little to do with chest strength. I lower the bar with my lats, push it up with my lats and lock out with triceps, so I do a lot of back work and tricep lockout work. I do heavy abs 3-4 times a week for my squat and deadlift. heavy means sets of 10 or less.

On tuesdays, I'll do speed work for my bench. Speed is just as important as brute strength. The faster you can move a weight, the stronger you'll get. I'll also do heavy rear delts and shoulder presses to protect my rotator cuffs.

hope this helps

PeteTheGreek · 04-18-2007, 06:21 PM

Quote:

Originally Posted by femalemuscle

HEY PETE.... YASSOU!! ARE U A PL OR A BB??

Ti Kanees? Cristos ANesti. Bb not for me. I can't tolerate the diet for longer than an hour. Plus my cardiovascular routine consists of walking to my car

femalemuscle · 04-18-2007, 06:21 PM

yup! it does my Greek Brother!! thanks hun

PeteTheGreek · 04-20-2007, 04:46 PM

ME Bench

Close grip raw bench: 315 X 1, 345 X 1, 365 X 1
4 Board press, pinky on rings: 365 X 3, 395 X 3, 420 X 2, 430 X 2
Pin press lock-outs: 455 X 3, 475 X 3, 495 X 3
Rear Delts on horizontal row machine: 3 plates/side X 8, 3 plates and quarters/side X 2 sets of 7

fufu · 04-20-2007, 05:37 PM

Good job on the benching Petey.

I'm driving down to Ohio tonight to see Sean's meet. Your wife told me she'd set up a sleeping bag and pillow next your bed... on your side of course.

See you later. : )

PeteTheGreek · 04-20-2007, 07:08 PM

Delete your shit now

Brutus_G · 04-21-2007, 07:19 AM

Quote:

Originally Posted by PeteTheGreek

Delete your shit now

Fufu actually gives really good tug jobs.

fufu · 04-21-2007, 09:09 AM

Ok Brutus, we have to stop. Pete doesn't like this shit.

PeteTheGreek · 04-22-2007, 09:00 AM

Heavy standing ab pulldowns
Reverse band deadlift, bands deload about 100 lbs: 545 X 2, 585 X 2, 635 X 2 675 X 1, 705 X 1
Straight leg deads, no belt: 275 X 5, 325 X 2 sets of 5

PeteTheGreek · 04-24-2007, 04:16 PM

Speed Bench Day

Heavy Abs
Pull thru's: 150 X 15, 170 X 15, 190 X 15
Speed Bench: 185 with mini bands anchored to bottom of bench: 8 sets of 3
Seated military barbell bench: 185 X 5, 205 X 5, 225 X 7-went for a rep record here
Seated rear delts: 3 plates/side X 8, 3 plates and quarters/side X 2 sets of 8

Friday I'm doing some 4-5 board presses with heavy weight and following two weeks the shirt goes back on.

Seanp156 · 04-24-2007, 04:46 PM

Quote:

Originally Posted by PeteTheGreek

Friday I'm doing some 4-5 board presses with heavy weight and following two weeks the shirt goes back on.

You guys are benching friday instead of Saturday this week? If so, what time? 5:00?

PeteTheGreek · 04-24-2007, 06:03 PM

Fri at 5:00. Lynn's leaving town and I have soccer conflict

Seanp156 · 04-24-2007, 07:53 PM

Quote:

Originally Posted by PeteTheGreek

Fri at 5:00. Lynn's leaving town and I have soccer conflict

Sounds good, I don't have work so I'll be there.

PeteTheGreek · 04-25-2007, 04:48 PM

Heavy Standing Ab pulldowns 130 lbs 3 sets of 10

45 degree back extensions with cambered bar on back: 115 X 6, 125 X 6, 135 X 5. These are real difficult, harder than good mornings: EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

Chest supported rows: 3 plates and quarters X 6, 4 plates 2 sets of 6

Cable lat pulldowns: 220 X 8, 240 X 8, 250 X 8

Hammer curls: 50 lb dumbells X 8, 55 X 8, 60 X 8

Straight bar curls: 95 X 3 sets of 8

Brutus_G · 04-25-2007, 06:57 PM

Any reason you do curls besides to look good?

PeteTheGreek · 04-26-2007, 04:38 AM

so i don't blow off my biceps from deadlifting

PeteTheGreek · 04-27-2007, 04:24 PM

ME Bench

135 X 8
185 X 4
225 X 3
275 X 1
315 X 1
Added 5 Boards:
365 X 3
405 X 3
445 X 2
455 X 2
475 X 2

Pin Presses-about a 4 inch range of motion
455 X 3 sets of 3

Rear Delts: 3 sets of 8

Time to shirt up next week

Brutus_G · 04-28-2007, 08:08 AM

Quote:

Originally Posted by PeteTheGreek

so i don't blow off my biceps from deadlifting

Really i never considered it you pull conevntional?

PeteTheGreek · 04-28-2007, 09:12 AM

fufu · 04-28-2007, 10:05 AM

Quote:

Originally Posted by Brutus_G

Really i never considered it you pull conevntional?

It's also a big thing for strongmen to do, got to build up bicep tendon and muscle integrity.

Brutus_G · 04-28-2007, 11:10 AM

Quote:

Originally Posted by fufu

It's also a big thing for strongmen to do, got to build up bicep tendon and muscle integrity.

Now that i think about i can see that i just never wondered before lol.

PeteTheGreek · 04-29-2007, 09:00 AM

Squat day today was a fucking disaster. I did a high box with 725 three weeks ago so I though the bar would feel light today, but it was heavy as shit. I tweaked my lower right back and had all kinds of set up issues. Probably time for a week off from squatting/deadlifting

Barbell squat-briefs and belt:
145 X 5
255 X 3
345 X 2
435 X 1
505 X 1
Added suit
575 X 1
635 X 1
665 X 1

Straight leg deads
275 X 2 sets of 5
275 set of 8

Heavy abs

PeteTheGreek · 05-01-2007, 04:19 PM

Speed Bench

165 bar weight plus two mini bands anchored underneath bench: 7 sets of 3
Shoulder press using machine squat: 2 plates and a quarter/side: 3 sets of 5
Seated machine Rear Delts: 175 for 3 sets of 8
pull throughs: 150 X 15, 170 X 15, 190 X 20
Heavy ab pulldowns: 130 for 3 sets of 10

Seanp156 · 05-01-2007, 06:19 PM

Quote:

Originally Posted by PeteTheGreek

we're benching friday at 4:00

Ok, I'll be there. Did you guys decide to squat at Lexen on Sunday or no? If so, what time are you meeting there?

PeteTheGreek · 05-01-2007, 06:55 PM

Yes, I think we're squatting there at 9:00

PeteTheGreek · 05-02-2007, 06:46 PM

Back day

Speed deadlifts, no belt: 315 6 sets of 2
45 degree back extensions with cambered bar on back: 95 X 3 sets of 8
Chest supported rows: 4 plates 3 sets of 6, 4 plates and a quarter X 5
Hammer curls: 60 lbs dumbells 3 sets of 8
Barbell curls: 95 X 3 sets of 8
Heavy Abs

PeteTheGreek · 05-04-2007, 04:24 PM

ME Bench

Bar X a bunch
95 X 10
135 X 5
184 X 4
225 X 3
275 X 1
315 X 1
Put on a new Karins DD bench shirt
405 X 1-touched this weight, shirt is way too loose
455 X 1
485 X 1
505 X 1

Rack lock-outs:

455 X 3
475 X 3
495 X 3

Rear Delts: 3 plates/side X 8, 3 plates and quarters/side: 2 sets of 8
Side lateral dumbell raises: 25 Lb dumbells 3 sets of 10

Fuck Stick's bench is finally coming along, he did a couple sets of 5 with 205.

Seanp156 · 05-04-2007, 06:27 PM

Quote:

Originally Posted by PeteTheGreek

Fuck Stick's bench is finally coming along, he did a couple sets of 5 with 205.

Hahaha

.

PeteTheGreek · 05-06-2007, 09:32 AM

Squat Deload today, loose breifs and belt

Straight Bar squat: 315 for 10 sets of 3
Straight leg deads: 275 for 3 sets of 8
Heavy Abs

That's it

04-18-2007, 06:08 PM	#61
femalemuscle Registered User Join Date: Apr 2007 Location: Vegas Baby!! Posts: 170 Photos: 5	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com HEY PETE.... YASSOU!! ARE U A PL OR A BB??

04-20-2007, 05:37 PM	#66
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,730 Photos: 4	Good job on the benching Petey. I'm driving down to Ohio tonight to see Sean's meet. Your wife told me she'd set up a sleeping bag and pillow next your bed... on your side of course. See you later. : )
	fufu's 1337 Journal Your diet will set you free.

04-21-2007, 09:09 AM	#69
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,730 Photos: 4	Ok Brutus, we have to stop. Pete doesn't like this shit.
	fufu's 1337 Journal Your diet will set you free.

04-25-2007, 06:57 PM	#76
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,910 Photos: 24	Any reason you do curls besides to look good?
	"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

04-28-2007, 09:12 AM	#80
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 544	sumo

04-18-2007, 06:21 PM	#64
femalemuscle Registered User Join Date: Apr 2007 Location: Vegas Baby!! Posts: 170 Photos: 5	yup! it does my Greek Brother!! thanks hun

04-20-2007, 04:46 PM	#65
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 544	ME Bench Close grip raw bench: 315 X 1, 345 X 1, 365 X 1 4 Board press, pinky on rings: 365 X 3, 395 X 3, 420 X 2, 430 X 2 Pin press lock-outs: 455 X 3, 475 X 3, 495 X 3 Rear Delts on horizontal row machine: 3 plates/side X 8, 3 plates and quarters/side X 2 sets of 7

04-20-2007, 07:08 PM	#67
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 544	Delete your shit now

04-22-2007, 09:00 AM	#70
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 544	Heavy standing ab pulldowns Reverse band deadlift, bands deload about 100 lbs: 545 X 2, 585 X 2, 635 X 2 675 X 1, 705 X 1 Straight leg deads, no belt: 275 X 5, 325 X 2 sets of 5

04-24-2007, 04:16 PM	#71
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 544	Speed Bench Day Heavy Abs Pull thru's: 150 X 15, 170 X 15, 190 X 15 Speed Bench: 185 with mini bands anchored to bottom of bench: 8 sets of 3 Seated military barbell bench: 185 X 5, 205 X 5, 225 X 7-went for a rep record here Seated rear delts: 3 plates/side X 8, 3 plates and quarters/side X 2 sets of 8 Friday I'm doing some 4-5 board presses with heavy weight and following two weeks the shirt goes back on.

04-24-2007, 06:03 PM	#73
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 544	Fri at 5:00. Lynn's leaving town and I have soccer conflict

04-25-2007, 04:48 PM	#75
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 544	Heavy Standing Ab pulldowns 130 lbs 3 sets of 10 45 degree back extensions with cambered bar on back: 115 X 6, 125 X 6, 135 X 5. These are real difficult, harder than good mornings: EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers Chest supported rows: 3 plates and quarters X 6, 4 plates 2 sets of 6 Cable lat pulldowns: 220 X 8, 240 X 8, 250 X 8 Hammer curls: 50 lb dumbells X 8, 55 X 8, 60 X 8 Straight bar curls: 95 X 3 sets of 8

04-26-2007, 04:38 AM	#77
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 544	so i don't blow off my biceps from deadlifting

04-27-2007, 04:24 PM	#78
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 544	ME Bench 135 X 8 185 X 4 225 X 3 275 X 1 315 X 1 Added 5 Boards: 365 X 3 405 X 3 445 X 2 455 X 2 475 X 2 Pin Presses-about a 4 inch range of motion 455 X 3 sets of 3 Rear Delts: 3 sets of 8 Time to shirt up next week

04-29-2007, 09:00 AM	#83
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 544	Squat day today was a fucking disaster. I did a high box with 725 three weeks ago so I though the bar would feel light today, but it was heavy as shit. I tweaked my lower right back and had all kinds of set up issues. Probably time for a week off from squatting/deadlifting Barbell squat-briefs and belt: 145 X 5 255 X 3 345 X 2 435 X 1 505 X 1 Added suit 575 X 1 635 X 1 665 X 1 Straight leg deads 275 X 2 sets of 5 275 set of 8 Heavy abs

05-01-2007, 04:19 PM	#84
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 544	Speed Bench 165 bar weight plus two mini bands anchored underneath bench: 7 sets of 3 Shoulder press using machine squat: 2 plates and a quarter/side: 3 sets of 5 Seated machine Rear Delts: 175 for 3 sets of 8 pull throughs: 150 X 15, 170 X 15, 190 X 20 Heavy ab pulldowns: 130 for 3 sets of 10

05-01-2007, 06:55 PM	#86
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 544	Yes, I think we're squatting there at 9:00

05-02-2007, 06:46 PM	#87
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 544	Back day Speed deadlifts, no belt: 315 6 sets of 2 45 degree back extensions with cambered bar on back: 95 X 3 sets of 8 Chest supported rows: 4 plates 3 sets of 6, 4 plates and a quarter X 5 Hammer curls: 60 lbs dumbells 3 sets of 8 Barbell curls: 95 X 3 sets of 8 Heavy Abs

05-04-2007, 04:24 PM	#88
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 544	ME Bench Bar X a bunch 95 X 10 135 X 5 184 X 4 225 X 3 275 X 1 315 X 1 Put on a new Karins DD bench shirt 405 X 1-touched this weight, shirt is way too loose 455 X 1 485 X 1 505 X 1 Rack lock-outs: 455 X 3 475 X 3 495 X 3 Rear Delts: 3 plates/side X 8, 3 plates and quarters/side: 2 sets of 8 Side lateral dumbell raises: 25 Lb dumbells 3 sets of 10 Fuck Stick's bench is finally coming along, he did a couple sets of 5 with 205.

05-06-2007, 09:32 AM	#90
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 544	Squat Deload today, loose breifs and belt Straight Bar squat: 315 for 10 sets of 3 Straight leg deads: 275 for 3 sets of 8 Heavy Abs That's it