PeteTheGreek

If you did 465 plus the chains then we're even. But you had that gangster suit on so it doesn't count

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

DLDave

That suit with straps down is no different than briefs.

Besides, according to your log, you had 414 on the bar, which is a 51 lb difference. Enjoy your talk with CV.

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

PeteTheGreek

The predators are only good for about 10 lbs. Those metal suits average about 300 lbs.

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DLDave

Maybe 300 out of the Ace by itself, but the Pro Squatter is much thinner and pretty similar to the Predators, both of which are good for more than 10 lbs (assuming a better fit than my Preds)

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

Seanp156

I guess that means power pants are good for 5, maybe 6lbs.

My Journal

PeteTheGreek

Actually after further research, I've determined that the predators reduce my squat by 300 lbs, so I did 715 raw plus 200 chains. With a pair of properly fitted ACE briefs, I will be opening with 1100 at my next meet.

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

DLDave

Sounds good. I will personally load the bar for that opener.

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

PeteTheGreek

ME Bench Day

Bar X a bunch for 2 sets
95 X 15
95 X 10
135 X 8
185 X 4
225 X 2
275 X 1
Added Loose Karins shirt
315 X 3
365 X 3
395 X 3
415 X 3
Added 6 inch foam roller
455 X 2
455 X 2

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


Wanted to try something different plus i wanted to protect the right shoulder so I did shirted triples. Very difficult to hold your air for 3 reps. Not sure if the 6 inch foam roller thing was effective. All those reps were grinders, but then again I did all those full range triples first. Maybe next week I'll do the roller sets first.

Deadlift Dave's head almost popped off on his last heavy bench set. He missed 495 completely on his first try because he forgot to put on the record breaker plates. He then came back on got one rep, then he decided to do a second one, then we made him do a third rep. His face was a lovely shade of purple after that one.

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DLDave

Your last 2 sets didn't look too bad, slower than usual but bar stayed in the groove.

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

DLDave

IPA world records are finally updated on their site, if you didn't see already.

International Powerlifting Association WORLD

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

PeteTheGreek

Cool, thanks. Now if I can get my deadlift on the PL USA top 100. I need 630 to make that list. I'm asking Dan if I can pull only at the June meet.

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

PeteTheGreek

Chain suspended good mornings:
Today I did these while standing on a two inch platform to increase the range of motion and make them more difficult.
330 X 5
380 X 5
420 X 5 This one almost killed me.

Deadlift Dave then showed up and we did rack pulls against double choked mini bands:
405 X 1
455 X 1
495 X 1
545 X 1
585 X 1

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

Dumbell Hammer curls:
55's X 8
55's X 8
55's X 8

Ab wheel:
3 sets to failure

Standing ab pulldowns:
2 sets of 10

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

PeteTheGreek

Heavy ab crunch:
150 for 3 sets of 10

Speed bench with mini-bands anchored under bench:
185 for 8 sets of 3

Standing military press in plate loaded squat machine:
275 for 3 sets of 5

Machine rear delts:
170 for 3 sets of 8

Plate loaded rear delts:
3 plates & quarter/side for 2 sets of 6

Side laterals:
6 sets of 10

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

PeteTheGreek

Squat day

Pretty beat up from GM's and rack pulls on Tuesday so took a light one today. Also a lot of guys were taking heavy singles today so I wanted to get done before the rest of the crew showed up.

Hatfield bar low box squats:
330 for 8 sets of 3- 1 min rest between each set

Glute ham raises:
3 sets of failure

Pull thru's:
3 sets of 12

Ab roller:
4 sets

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

PeteTheGreek

ME Bench:
Bar X 25
95 X 10
95 X 5
135 X 8
185 X 5
225 X 3
275 X 1
Added loose Karins shirt
365 X 1
405 X 1
455 X 1
Added Foam roller press
455 X 3
455 X 2
475 X 2

Pin presses:
455 for 3 sets of 3

Rope Tricep pushdowns:
3 sets of 15

Standing ab pulldowns:
3 sets of 10

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

PeteTheGreek

Back Attack:

45 degree back raises with cambered bar on back:
95 X 8
105 X 8
115 X 8

Glute Ham Raises:
3 sets to failure

Shrugs in standing calf raise machine. Basically I shrug the shoulder pads up. Saves me from blowing a bicep doing these with a barbell:
4 sets of 15

Bent over rows:
365 for 3 sets of 6

Chest supported rows:
4 plates for 3 sets of 6

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

Hammer curls:
50's for 3 sets of 8

Standing ab pulldowns with mini band looped over top of pulley:
90 for 4 sets of 10


Taking a heavy squat on Friday.

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

PeteTheGreek

DE Bench:

Speed bench with mini-band anchored under bench:
185 for 8 sets of 3

Standing military press:
165 X 5
185 for 2 sets of 5

Rear delts on chest supported row, I move the foot pad down to isolate the rear delts:
2 plates and a quarter for 3 sets of 8 with a mini band anchored to the base

machine rear delts:
3 sets of 8

standing ab pulldowns with mini band over top of pulley:
100 for 3 sets of 10

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

PeteTheGreek

ME Squat

Straight bar box squats with green bands, about additional 140 lbs tension I think:

14 1/2 inch box
325 + bands X 2
375 + bands X 2
415 + bands for 6 sets of 2

16 inch box
505 + bands X 2

17 1/2 inch box
555 + bands X 2

Chuck V was helping us. The only thing he told me to do was push my knees out to the sides. I guess it's a good thing he didn't find anything else wrong with my form. The last two sets were grinders. We raised the box but the whole purpose of the last two was to get used to carrying heavy weight.


GLute ham raises:
3 sets to failure

pull thru's:
3 sets of 12

ab wheel:
3 sets of 15

Probably taking a heavy deadlift on Tue

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

PeteTheGreek

Deadlift off floor-straight weight:
135X 5
225 X 3
315 X 2
405 X 1
495 X 1
555 X 1
595 X 1
615- not even close, bud

chain suspended good mornings with hatfield bar-this bar very difficult to use. couldn't hold my arch:
275 X 5
315 for 2 sets of 5

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

hammer curls:
55's for 3 sets of 8

ab roller:
3 sets of 15

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

DLDave

I'm beginning to think you have a mental block on 600. You're right with me or ahead on any other type of pulling, 600 shouldn't be a problem.

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

PeteTheGreek

It's a 30 lb pr in briefs so it's coming around. Still weak off the floor. 595 was a grinder off the floor. 615 didn't move 2 inches. More GM's.

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

PeteTheGreek

Suspended weight bench press. We hung plates under the sleeves of the bar with mini-bands. Very difficult to control the bar while doing these. You work the shit out of your stabilizers trying to control the bar path:

95 lbs bar weight plus 100 lbs suspended under the bar (2 25's on each side, each suspended by a mini-band): 2 sets of 5

95 lbs bar weight plus 120 lbs suspended: 2 sets of 5

95 lbs bar weight plus 140 lbs suspended: 2 sets of 5


Seated front military press, fat bar, thumbless grip:
185 X 5
205 X 5
205 X 5


Rear delts on chest supported row:
3 plates for 3 sets of 8

Face pulls with rope:
90 X 10
100 X 10
110 X 10

Standing ab pulldowns with mini band looped ove top over pulley:
90 X 10
100 X 10
100 X 10

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

Brutus_G

Hey Pete if my deadlift sucks off the floor and i need to bring it up what would you suggest?

"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

DLDave

Box squats, chain or pin suspended good mornings, partial deadlifts from floor to knees (pins set at knee height, pull bar until it hits pins), speed pulls to focus on speed from floor. Rotate these and your starting strength will improve.

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

PeteTheGreek

And deficit deadlifts. stand on a 3-6 inch box

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DLDave

Yep, forgot that popular one

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

Brutus_G

Thxk you guys for your help ill rotate those ones in place of my conventional deadlift after this week and tell you how its working in 3-4 weeks.

"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

DLDave

You'll find most people recommend to train your deadlift by not pulling full range with straight heavy weight very often. I'd recommend only doing that once every 6 weeks or so to gauge your progress, assuming you're not competing, and do these other variations weekly. It's OK for a beginner to pull full range more frequently to learn the movement, but progress will stall pretty quickly once past that initial phase. Throw in some rack pulls of varying height as well to work the upper half of the deadlift. I wouldn't worry about pulling against bands for now.

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

PeteTheGreek

Cambered bar low box squats-14 " box, 330 bar weight plus 100 lbs of chains:
8 sets of 3 inside of 10 minutes.

Reverse Hypers:
210 X 8
245 X 8
280 X 8
280 X 8

Standing ab pulldowns with mini-bands:
4 sets of 10


My squat/deadlift plan seems to be working okay. Basically I try to alternate a heavy squat/light back week with a heavy gm-deadlift/light squat week. This week I pulled heavy on Tuesday and squatted light today. Next week I'll work light back on Tuesday and take a heavy squat on Friday.

Also, it looks like Chuck has a hard on for Dave. Dave was a no show today so it looks like he's entered the Dark Side and lifting with Chuck's crew. I think it's just Chuck trying to get information on my training knowledge. All he has to do is ask? heh-heh

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

DLDave

No hard-ons involved that I'm aware of. Just trying to get a consistent schedule leading up to the meet since I'm traveling end of next week and missing another Friday. And Dan will let me in on Saturdays, guess he needs someone in his group that he can out-squat. I'll ask Chuck if he has any questions for you though.

Those are some heavy reverse hypers, something I've really been slacking off with

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