Gear Whore Training Log

PeteTheGreek · 05-09-2007, 04:11 PM

Yesterday:

Speed Bench: 185 for 8 sets of 3
Standing shoulder press in squat machine: three plates and a quarter 3 sets of 5
Machine Rear delts: 170 X 8, 180 X 8, 190 X 7
Pull thrus: 150 X 15, 170 X 15, 190 X 15
Heavy Abs

Today:

45 degree back extension with cambered bar: 95 for 3 sets of 8
Lat pull downs: 240 X 8, 250 for 2 sets of 8
Chest supported rows: 4 plates 3 sets of 6, 5 plates 1 set of 3
Barbell curls: 95 for 3 sets of 8
Dumbell hammer curls: 60 for 3 sets of 8
Heavy abs

PeteTheGreek · 05-11-2007, 03:59 PM

ME Bench

Bar X a bunch
95 X 8
135 X 8
185 X 5
225 X 3
275 X 1
315 X 1
Added Karins DD Shirt
405 X 1 No touch
455 X 1 touch
495 X 1
525 X 1

Rear Delts 3 plates/side 4 sets of 8, 3 plates and quarter/side 1 set of 8

Junior got video of the 455 and 525. His bench is coming along, I think he outbenches all the women in the gym now

Brutus_G · 05-11-2007, 04:46 PM

Quote:

Originally Posted by PeteTheGreek

ME Bench

Bar X a bunch
95 X 8
135 X 8
185 X 5
225 X 3
275 X 1
315 X 1
Added Karins DD Shirt
405 X 1 No touch
455 X 1 touch
495 X 1
525 X 1

Rear Delts 3 plates/side 4 sets of 8, 3 plates and quarter/side 1 set of 8

Junior got video of the 455 and 525. His bench is coming along, I think he outbenches all the women in the gym now

LOL

Seanp156 · 05-11-2007, 04:50 PM

Quote:

Originally Posted by PeteTheGreek

I think he outbenches all the women in the gym now

Brutus_G · 05-12-2007, 09:36 AM

Quote:

Originally Posted by Seanp156

He has a way with words huh lol?

PeteTheGreek · 05-13-2007, 08:32 PM

Hatfield Bar squats, loose briefs and belt: 445 for 7 sets of triples off a below parallel box

Stiff leg deads: 275 X 5, 315 X 5, 345 X 5

Heavy standing ab pulldowns.

Brutus_G · 05-14-2007, 02:28 PM

Hey Pete why does the lifting gear have so little carry over to deadlifts?

PeteTheGreek · 05-14-2007, 02:50 PM

There is no eccentric phase to the lift, so you're not getting any rebound effect out of the equipment. It's a one-way, concentric lift, you're starting the lift from a dead stop, so the equipment has little effect.

You can tell the gear whores from the truly strong raw lifters by how good their deadlift is. Guys squatting 1,000, benching 700 but only pulling 600. Myself, I'm a below average raw lifter and a good gear lifter, hence, the nickname "gear whore". If I trained raw for 6 months, maybe I could bench 400 and squat 550 if I don't get hurt. Not the best numbers in the world. There are a ton of gym rats all over the country who can do more than that.

Brutus_G · 05-14-2007, 03:31 PM

Oh and do you reccomend lifters wear a belt on every squat and dead or just the ME 1rm?

PeteTheGreek · 05-15-2007, 01:13 PM

Try not to wear belt unless you're over 80-90% of 1 rep max. I have to wear mine pretty much all the time. I have disk protrusion at L5-S1 and L4-5

Seanp156 · 05-15-2007, 03:13 PM

Quote:

Originally Posted by PeteTheGreek

I have disk protrusion at L5-S1 and L4-5

I never knew that

.

PeteTheGreek · 05-16-2007, 04:23 PM

Reverse band deadlifts, bands set up for a complete deload at lock-out:
245 X 3
335 X 2
425 X 1
515 X 1
605 X 1
655 X 1
675 X 1

Close grip lat pulldowns: 190 X 8, 220 X 8, 250 X 6
Chest supported rows: 4 plates for 3 sets of 6
Hammer curls: 60 lb dumbells for 3 sets of 8
Barbell curls: 95 for 2 sets of 8
Heavy abs

PeteTheGreek · 05-19-2007, 08:28 AM

Bench Day

225 for 4 sets of 10
225 for 1 set of 21. Went for a rep record here and almost had a stroke. Think I can get 30 if I'm fresh.

Dumbell bench: 95 lb dumbells for 3 sets of 15

Rear delts of seated row machine: 3 plates X 8, 3 plates and a quarter for 2 sets of 7

Side lateral raises: 25 lb dumbells 3 sets of 10

Oh, and Cock Knocker was a no show. Probably busy trying to wash man pudding off of his shirt. People who miss bench day usually get severely punished on squat day.

Brutus_G · 05-19-2007, 10:16 AM

Thanks man do you mind if i ask you some more questions im not trying to whore up your journal and im not really a powerlifter anymore.

LOL damn 30 you could show up some of those NFL players and they actually practice for that shit and are younger.

PeteTheGreek · 05-20-2007, 09:02 AM

Yes, you're fine asking questions.

ME Squat:

Hatfield bar box squats with loose briefs:
Warm-up to 445 for 5 sets of 2, then
495 X 1
535 X 1
575 X 1

45 degree back extensions with cambered bar on back:
75 for 1 set of 8
95 for 2 sets of 8

Heavy ab pulldowns with bands

Forgot to tell Pole Smoker about our late start today. I had plans of killing him for missing yesterday's bench day.

Seanp156 · 05-20-2007, 09:53 AM

Quote:

Originally Posted by PeteTheGreek

Forgot to tell Pole Smoker about our late start today. I had plans of killing him for missing yesterday's bench day.

Out of curiosity, what did you have planned?

PeteTheGreek · 05-20-2007, 08:06 PM

225 for 100 reps inside of 5 minutes

Seanp156 · 05-20-2007, 08:29 PM

Quote:

Originally Posted by PeteTheGreek

225 for 100 reps inside of 5 minutes

I probably couldn't make it past 40 in 5 minutes.

fufu · 05-20-2007, 08:51 PM

Idk, what if you did 5 reps, rest 30 seconds, do another 5 every 30 seconds, I bet you could make it pretty far.

Anyway, Sean - get on aim!!!!!!

PeteTheGreek · 05-25-2007, 04:01 PM

ME Bench

I picked up some kind of stomach funk and had to miss tue and wed so I didn't expect any miracles today. I'm down about 5 lbs in bodyweight.

Close grip bench: 275 X 3, 315 X 2 sets of 3
3 board press, pinky on rings: 345 X 3, 365 X 3, 375 X 3
Pin press lock-outs: 455 X 3, 475 X 2 sets of 3
Heavy rear delts: 3 sets of 8

PeteTheGreek · 05-27-2007, 09:21 AM

Still a little jackeed up from my stomach flu and couldn't sleep last night but overall things went well. Today's plan was to take my squat opener out of a monolift.

Breifs and belt:
135 X 4
225 X 3
315 X 2
405 X 1
515 X 1
Added suit
565 X 1
615 X 1
655 X 1

Reverse hyper: 220 for 3 sets of 8

Heavy Ab pulldowns

PeteTheGreek · 05-29-2007, 06:47 PM

DE Bench

Pull thru's: 155 X 15 180 X 15, 200 X 15
Heavy Standing Ab pulldowns
Speed bench with mini bands: 185 for 8 sets of 3
Seated barbell front military press: 185 X 5, 205 X 5, 225 X 5
Rear delts on seated row machineL 3 plates and a quarter/side: 3 sets of 7

PeteTheGreek · 05-30-2007, 05:13 PM

45 degree back extensions with cambered bar: 95 X 6, 115 X 3 sets of 6
Bent over rows on seated leg press: 315 X 7, 340 X 7, 365 X 7, 385 X 6
Pull-ups: bodyweight for 3 sets of 8
Barbell Curls: 95 for 3 sets of 8
Hammer curls: 60 lb dumbells for 3 sets of 8
Heavy abs

PeteTheGreek · 06-01-2007, 06:05 PM

ME Bench

Close grip bench: 275 X 1, 315 X 1, 350 X 1
4 board press-pinky on rings: 360 X 3, 395 X 3, 425 X 2, 435 X 2
Pin press lock-outs: 455 X 3, 475 X 3, 495 X 2 sets of 3
Rear delts: 3 sets of 7, 3 plates/side and a quarter

Sean really shit the bed on his bench. One of those days

PeteTheGreek · 06-03-2007, 09:39 AM

ME Squat/Dead

Deadlift: Straight weight

135 X 4
225 X 2
315 X 2
405 X 1
495 X 1
545 X 1
595 X 1

Reverse Hyper
220 for 3 sets of 10

Heavy Standing Ab pulldowns

ReproMan · 06-03-2007, 09:41 AM

How do you add weight to reverse hypers, with resistance bands or a specific piece of equipment?

PeteTheGreek · 06-03-2007, 11:31 AM

There is a pendulum so you can add weight:

EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

ReproMan · 06-03-2007, 02:08 PM

Quote:

Originally Posted by PeteTheGreek

There is a pendulum so you can add weight:

EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

Ah nice, thanks.

We have one without the pendulum at my gym.

PeteTheGreek · 06-05-2007, 06:27 PM

Speed Bench Day

Speed bench with mini-bands: 185 X 8 sets of 3
Seated front barbell military press: 185 X 5, 225 X 7, 225 X 5
Rear Delts: 3 plates and a quarter/side for 3 sets of 8
Heavy standing ab pulldowns: 3 sets
Pull thru's: 155 X 15, 175 X 15, 195 X 15

PeteTheGreek · 06-06-2007, 03:59 PM

Back Day, Did not use straps for anything

Straight leg deads, double overhand grip, no straps: 275 for 3 sets of 8. It was a bitch trying to hang on to the bar.
T-bar rows: 3 plates and a quarter: 3 sets of 8
Lat pulldowns: 230 for 3 sets of 8
Straight bar curls: 95 for 3 sets of 8
Hammer curls: 55 lb dumbells 3 sets of 8

At the end of the workout, I couldn't hang on to anything, my forearms are jacked from trying to squeeze the bar.

05-09-2007, 04:11 PM	#91
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 546	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Yesterday: Speed Bench: 185 for 8 sets of 3 Standing shoulder press in squat machine: three plates and a quarter 3 sets of 5 Machine Rear delts: 170 X 8, 180 X 8, 190 X 7 Pull thrus: 150 X 15, 170 X 15, 190 X 15 Heavy Abs Today: 45 degree back extension with cambered bar: 95 for 3 sets of 8 Lat pull downs: 240 X 8, 250 for 2 sets of 8 Chest supported rows: 4 plates 3 sets of 6, 5 plates 1 set of 3 Barbell curls: 95 for 3 sets of 8 Dumbell hammer curls: 60 for 3 sets of 8 Heavy abs

05-14-2007, 02:28 PM	#97
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,915 Photos: 24	Hey Pete why does the lifting gear have so little carry over to deadlifts?
	"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

05-14-2007, 03:31 PM	#99
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,915 Photos: 24	Oh and do you reccomend lifters wear a belt on every squat and dead or just the ME 1rm?
	"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

05-19-2007, 10:16 AM	#104
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,915 Photos: 24	Thanks man do you mind if i ask you some more questions im not trying to whore up your journal and im not really a powerlifter anymore. LOL damn 30 you could show up some of those NFL players and they actually practice for that shit and are younger.
	"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

05-20-2007, 08:51 PM	#109
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,750 Photos: 4	Idk, what if you did 5 reps, rest 30 seconds, do another 5 every 30 seconds, I bet you could make it pretty far. Anyway, Sean - get on aim!!!!!!
	fufu's 1337 Journal Your diet will set you free.

05-11-2007, 03:59 PM	#92
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 546	ME Bench Bar X a bunch 95 X 8 135 X 8 185 X 5 225 X 3 275 X 1 315 X 1 Added Karins DD Shirt 405 X 1 No touch 455 X 1 touch 495 X 1 525 X 1 Rear Delts 3 plates/side 4 sets of 8, 3 plates and quarter/side 1 set of 8 Junior got video of the 455 and 525. His bench is coming along, I think he outbenches all the women in the gym now

05-13-2007, 08:32 PM	#96
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 546	Hatfield Bar squats, loose briefs and belt: 445 for 7 sets of triples off a below parallel box Stiff leg deads: 275 X 5, 315 X 5, 345 X 5 Heavy standing ab pulldowns.

05-14-2007, 02:50 PM	#98
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 546	There is no eccentric phase to the lift, so you're not getting any rebound effect out of the equipment. It's a one-way, concentric lift, you're starting the lift from a dead stop, so the equipment has little effect. You can tell the gear whores from the truly strong raw lifters by how good their deadlift is. Guys squatting 1,000, benching 700 but only pulling 600. Myself, I'm a below average raw lifter and a good gear lifter, hence, the nickname "gear whore". If I trained raw for 6 months, maybe I could bench 400 and squat 550 if I don't get hurt. Not the best numbers in the world. There are a ton of gym rats all over the country who can do more than that.

05-15-2007, 01:13 PM	#100
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 546	Try not to wear belt unless you're over 80-90% of 1 rep max. I have to wear mine pretty much all the time. I have disk protrusion at L5-S1 and L4-5

05-16-2007, 04:23 PM	#102
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 546	Reverse band deadlifts, bands set up for a complete deload at lock-out: 245 X 3 335 X 2 425 X 1 515 X 1 605 X 1 655 X 1 675 X 1 Close grip lat pulldowns: 190 X 8, 220 X 8, 250 X 6 Chest supported rows: 4 plates for 3 sets of 6 Hammer curls: 60 lb dumbells for 3 sets of 8 Barbell curls: 95 for 2 sets of 8 Heavy abs

05-19-2007, 08:28 AM	#103
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 546	Bench Day 225 for 4 sets of 10 225 for 1 set of 21. Went for a rep record here and almost had a stroke. Think I can get 30 if I'm fresh. Dumbell bench: 95 lb dumbells for 3 sets of 15 Rear delts of seated row machine: 3 plates X 8, 3 plates and a quarter for 2 sets of 7 Side lateral raises: 25 lb dumbells 3 sets of 10 Oh, and Cock Knocker was a no show. Probably busy trying to wash man pudding off of his shirt. People who miss bench day usually get severely punished on squat day.

05-20-2007, 09:02 AM	#105
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 546	Yes, you're fine asking questions. ME Squat: Hatfield bar box squats with loose briefs: Warm-up to 445 for 5 sets of 2, then 495 X 1 535 X 1 575 X 1 45 degree back extensions with cambered bar on back: 75 for 1 set of 8 95 for 2 sets of 8 Heavy ab pulldowns with bands Forgot to tell Pole Smoker about our late start today. I had plans of killing him for missing yesterday's bench day.

05-20-2007, 08:06 PM	#107
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 546	225 for 100 reps inside of 5 minutes

05-25-2007, 04:01 PM	#110
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 546	ME Bench I picked up some kind of stomach funk and had to miss tue and wed so I didn't expect any miracles today. I'm down about 5 lbs in bodyweight. Close grip bench: 275 X 3, 315 X 2 sets of 3 3 board press, pinky on rings: 345 X 3, 365 X 3, 375 X 3 Pin press lock-outs: 455 X 3, 475 X 2 sets of 3 Heavy rear delts: 3 sets of 8

05-27-2007, 09:21 AM	#111
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 546	Still a little jackeed up from my stomach flu and couldn't sleep last night but overall things went well. Today's plan was to take my squat opener out of a monolift. Breifs and belt: 135 X 4 225 X 3 315 X 2 405 X 1 515 X 1 Added suit 565 X 1 615 X 1 655 X 1 Reverse hyper: 220 for 3 sets of 8 Heavy Ab pulldowns

05-29-2007, 06:47 PM	#112
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 546	DE Bench Pull thru's: 155 X 15 180 X 15, 200 X 15 Heavy Standing Ab pulldowns Speed bench with mini bands: 185 for 8 sets of 3 Seated barbell front military press: 185 X 5, 205 X 5, 225 X 5 Rear delts on seated row machineL 3 plates and a quarter/side: 3 sets of 7

05-30-2007, 05:13 PM	#113
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 546	45 degree back extensions with cambered bar: 95 X 6, 115 X 3 sets of 6 Bent over rows on seated leg press: 315 X 7, 340 X 7, 365 X 7, 385 X 6 Pull-ups: bodyweight for 3 sets of 8 Barbell Curls: 95 for 3 sets of 8 Hammer curls: 60 lb dumbells for 3 sets of 8 Heavy abs

06-01-2007, 06:05 PM	#114
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 546	ME Bench Close grip bench: 275 X 1, 315 X 1, 350 X 1 4 board press-pinky on rings: 360 X 3, 395 X 3, 425 X 2, 435 X 2 Pin press lock-outs: 455 X 3, 475 X 3, 495 X 2 sets of 3 Rear delts: 3 sets of 7, 3 plates/side and a quarter Sean really shit the bed on his bench. One of those days

06-03-2007, 09:39 AM	#115
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 546	ME Squat/Dead Deadlift: Straight weight 135 X 4 225 X 2 315 X 2 405 X 1 495 X 1 545 X 1 595 X 1 Reverse Hyper 220 for 3 sets of 10 Heavy Standing Ab pulldowns

06-03-2007, 09:41 AM	#116
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,385	How do you add weight to reverse hypers, with resistance bands or a specific piece of equipment?

06-03-2007, 11:31 AM	#117
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 546	There is a pendulum so you can add weight: EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

06-05-2007, 06:27 PM	#119
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 546	Speed Bench Day Speed bench with mini-bands: 185 X 8 sets of 3 Seated front barbell military press: 185 X 5, 225 X 7, 225 X 5 Rear Delts: 3 plates and a quarter/side for 3 sets of 8 Heavy standing ab pulldowns: 3 sets Pull thru's: 155 X 15, 175 X 15, 195 X 15

06-06-2007, 03:59 PM	#120
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 546	Back Day, Did not use straps for anything Straight leg deads, double overhand grip, no straps: 275 for 3 sets of 8. It was a bitch trying to hang on to the bar. T-bar rows: 3 plates and a quarter: 3 sets of 8 Lat pulldowns: 230 for 3 sets of 8 Straight bar curls: 95 for 3 sets of 8 Hammer curls: 55 lb dumbells 3 sets of 8 At the end of the workout, I couldn't hang on to anything, my forearms are jacked from trying to squeeze the bar.