DLDave

What are you planning to do to drop those 5 lbs? If you're going to manipulate water, you'll need to increase sodium and water intake right away. I don't know how easy or hard it is for you to drop weight by reducing calories over a week.

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

PeteTheGreek

I just need to cut out the chipotle and diet coke this week and I'm good to go.

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

PeteTheGreek

222 today after my morning shit. I can lose those last 2 lbs on nerves.

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

DLDave

That's a detail I could've done without

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

PeteTheGreek

Seated hip abuction:
70 for 3 sets of 15

90 degree back raises:
3 sets of 15

Lat pulldowns:
120 for 3 sets of 8

Barbell curls:
50 for 3 sets of 8

Standing ab pulldowns w/minibands:
3 sets of 8


Nice and easy day to get some blood flowing. Joey Arms was back at the Y. He was wearing a jersey with his name on the back. His last name is Fagan.

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

PeteTheGreek

Lexen Xtreme meet-220 lb class

Weighed in at 218 and came into the meet at about 220. The goal was to hit an elite total of 1825 or more and pull 600.

Squat:
665 Miss
665 good
725 good

Lower back started to cramp in the warm-up room and the bar felt very heavy on my back. My gear was also pretty loose because there was no humidity in the facility. I was able to break parallel with 435 in the warm-up room with all my shit on. On my opener the bar felt like 1000 lbs on my back and I drifted to the right then fell backwards. The repeat felt pretty good and the 725 was a limit for this day.

Looking back, I don't think the band training leading up to a meet is going to work out for me. The bands lock you in a groove and I had nothing over 625 on my back in the last 5-6 weeks. I'll continue to work bands and chains but at least 4 weeks out from a meet, it's back to the old routine of straight weight including heavy high boxes. I need to practice in the gym what I'll do in a meet. Also, the worst thing in the world is to unrack your opener to start a meet and the bar feels like an apartment complex on your back.

It also probably didn't help that I took a somewhat heavy squat only 9 days out from the meet. In my last 3 meets, I took my last heavy two weeks out and this worked out much better for me.


Bench:
465 good
505 good
535 good PR

The benches felt great and the 535 came up strong. I had another 15-20 lbs in me. I need to start opening with something close to 500 from now on.


Deadlift:
525 good
565 good
600 miss

I'm getting thoroughly annoyed by my deadlift. It also probably didn't help that I pulled heavy 2 weeks ago. I went with 565 to get my elite total but the 600 wasn't even close. At this point it was about 6:30 pm and I was out of gas. I need to get with the Chuck program and fix this piece of shit deadlift once and for all. I've been stuck at the same weight for over 2 years and enough is enough. I can't call it quits until I get my pull on the top 100 and I'll need 640 to do it.

Congratulation to Dave who pulled a monster 720 deadlift, but his squats continue to look uglier than shit. He's also got a 600 bench in him if he quits fighting his shirt.

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

DLDave

Congrats on finally hitting that Elite. Pretty good for an old guy that the numbers keep going up. No more bench openers under 500 here either, I don't care if I'm dumping everything 2 weeks out and my arm is hanging by a thread.

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

Seanp156

Nice job on totally elite, congrats on the bench PR, and Dave on the 720 pull. Did you guys get videos, or just of the 720 pull?

My Journal

DLDave

Thanks Sean. Nope, no other videos on my camera, as we were in different flights and I was usually warming up when Pete was lifting, and only had Lynn with us to help as Tim was judging. Had they not had a full time videographer there, would've figured out a way to get some other videos, so we'll hopefully eventually have a full video that I'll chop up and upload. I think Pete got a look at some of the videos before he left, don't know how they turned out.

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

PeteTheGreek

The guy I talked to was taking still pictures. SOmeone else was taping the meet. I don't think you'll be able to upload portions of the meet video, I'm sure it's copyright protected.

Also, I spoke to Lynn and the general consensus is that we're so pissed off about your deadlift that we're gonna make you bomb out of your next meet.

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

DLDave

That's fine, I'll just have best ever non-Russian squatter Chuck Vogelpohl call my depth.

Did I have 2 or 3 whites on that 720? My cameraman didn't get the lights.

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

PeteTheGreek

three

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

PeteTheGreek

Reverse hypers:
210 for 3 sets of 10

45 degree back extensions w/small kettlebell:
3 sets of 10

Pull-thrus:
100 for 3 sets of 10

Standing ab pulldowns with bands:
3 sets of 10

Ab wheel of death:
2 sets of 15


Still a bit of back pain from the meet. An old injury from about 20 years ago, disc protrusion at L5-S1. Hasn't bothered me in about two years but looks like it's making a comeback. I talked to Dan about my deadlift and it looks like I need to pull max effort after heavy squat days every other week or third week, then hit back assistance every Tuesdays. I'm going to try to do everything conventional if my back holds up.

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

DLDave

Do the reverse hypers help with the disc protrusion at all? I'm not sure what protocol is recommended for rehab with the reverse hyper, but Louie probably has some articles somewhere about it since he invented the thing to fix his back.

If you get a chance on Sunday, you should run that plan by Chuck and see how often he recommends pulling max effort and what to help with your sticking point. He seems more than willing to help you out. Dan usually gives solid advice, but you've got one of the best resources in the world sitting right there eating McD's.

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

PeteTheGreek

Reverse hypers, pull-thrus and back extensions help when I have a flare up. I can't do GM's or anything bent over. It takes a few weeks to clear up. Last time I had a problem was over 2 years ago when I finally got an MRI. I'll talk to Chuck.

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

PeteTheGreek

Cardio benching:
185 X 8
205 X 8
225 X 8
245 X 8

Dumbell bench:
95's for 3 sets of 12

Dumbell tricep extensions:
40's for 3 sets of 10

Standing ab band pulldowns:
3 sets of 8

Ab wheel:
2 sets of 15


We just got a new Top 10 gym moment today. Tim was throwing a medicine ball in the air and hit the flourescent overhead light, showering the place with a million pieces of glass. I was on the bench getting ready for my last set when I got sprayed with glass. We immediately went into panic mode because we had to get the glass cleaned up before the A team showed up. It took us about a 1/2 hour to clean up the glass but fortunately, no one else showed up. Apparently there was a party at Chuck's house last night (we weren't invited) and they were too hung over to lift this morning.

Tim's going back tonight with his shop vac and new bulbs.

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

JailHouse

Hey Pete, do you ever use DE days? I usually do one upper DE and one lower DE a week. I was thinking of switching it up and rotating squat/dead asst and bench asst with DE upper and lower ever other week.

Jailhouse Journal

DLDave

I think they were coming in later this morning, so hopefully nobody got sliced up or Dan's liniment on the paper towel moment might be tame in comparison.

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

PeteTheGreek

If you look hard enough you'll see thousands of tiny pieces of glass embedded in the carpet.

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

PeteTheGreek

I still do upper DE work but I don't do any squat DE. I'm pretty fast there as it is, but I'll probably start adding more dead DE work.

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

PeteTheGreek

Back extensions with cambered bar on back:
75 X 8
95 for 2 sets of 8

Reverse hypers:
210 X 8
235 for 2 sets of 8

Glute ham raises:
2 sets of 8

Chest supported rows:
4 plates X 8
4 plates/quarter 2 sets of 7

Plate loaded lat pulldowns:
190 X 8
215 for 2 sets of 7
I was waiting for the cable to break on these

Barbell curls:
85 X 8
105 X 8
115 X 8

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

Standing ab pulldowns with minibands:
3 sets of 12

Ab wheel of death:
2 sets of 15


Back felt pretty good up until the end of the workout. Had trouble pushing the clutch in and out on the way home and now I can't bend over. WTF

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

PeteTheGreek

Straight bar low box squats:
325 for 6 sets of 2

Speed deadlifts-straight weight:
315 for 6 sets of 1

45 degree back extensions with heavy kettlebell:
3 sets of 10

Ab wheel of death:
3 sets of 15


Took it easy today after a short break. I was going to take the whole month off but I was getting too restless and the lower back feels pretty good. I'll add a bit of weight each week until I'm back to normal. No immediate plans to do a meet so I'll work on my alleged deadlift.

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

PeteTheGreek

Bench:
225 for 4 sets of 8

Dumbell bench:
100's for 2 sets of 10

ab wheel:
3 sets of 15


That's it. Taking it easy for a while and slowly adding weight each week.

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

PeteTheGreek

Reverse Hypers:
210 for 3 sets of 8

Back raises with heavy kettlebell:
3 sets of 10

Glute ham raises:
2 sets of failure

chest supported rows:
three 35's and two 45's for 3 sets of 8

seated rows w/avg band:
3 sets of 8

barbell curls:
95 for 3 sets of 8

hammer curls:
55's for 2 sets of 8

standing ab pulldowns with 2 minibands:
3 sets of 15

ab wheel:
2 sets of 15


Lower back feels pretty good so I'm ready to try something stupid

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

PeteTheGreek

Speed bench:
185 plus 80 lbs chains for 6 sets of 3

Seated front military press:
185 for 3 sets of 8

Seated rear delt rows:
160 X 8
170 X 8
190 X 8

rear delt pulldowns:
150 X 8
170 X 8
190 X 8

Standing ab pulldowns with miniband:
3 sets of 8

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

PeteTheGreek

Cambered bar low box squats:
380 plus 100 lbs of chains for 8 sets of 2

Rack pulls:
245 X 3
335 X 2
425 X 1
515 X 1
515 plus 100 lbs of chains X 1
515 plus 150 lbs of chains X 1
515 plus 200 lbs of chains X 1

Back extensions with heavy kettlebell:
2 sets of 10

Standing ab pulldowns with purple band:
3 sets of 20

static ab holds:
2 sets


Felt good to do something heavy today. Fought was doing rack pulls when I got there. Quad choked purples plus 700 lbs bar weight.

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

PeteTheGreek

Rev band bench w/greens:
315 X 3
335 X 3
365 X 3
365 X 3

Pin presses with/mini-bands:
315 X 3
365 X 3
405 X 3
425 X 2

Ab wheel:
2 sets to failure
Supersetted with standing ab pulldowns:
2 sets of 20


Late start today because I was out of town. I set up the reverse bands to deload about 60-70 lbs. Pec started to tighten up and I had no spotters so I shut it down at 365. CV was in there training some kids when I got there. He said, "See ya, Pete" when he left. I had no idea he knew my name.

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

PeteTheGreek

Chain suspended good mornings with double choked mini-bands. Bands added about 40-50 lbs of tension:
warm-ups
240 + bands X 5
290 + bands X 5
330 + bands X 5
380 + bands X 4

Reverse hypers:
210 for 2 sets of 10 supersetted with
45 degree back raises with small kettlebell:
2 sets of 12

chest supported rows:
170 X 8
205 for 2 sets of 6

seated plate loaded rows w/green band:
2 plates/side for 2 sets of 6

barbell curls:
95 for 2 sets of 8

hammer curls:
55's for 2 sets of 8

ab wheel of death:
3 sets of 15 supersetted with
standing ab pulldowns with purple band:
2 sets of 20


I don't think Dave was really enjoying his workout today.

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

DLDave

Tuesday workouts suck, but are a necessary evil.

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