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Pete22
10-08-2008, 12:05 PM
I've been training using Westside Principles for about 4 months now. Before getting hooked on Powerlifting this January, I was your typical "curls for the girls, no squatting/deadlifting, chest 3x's a week" kind of guy. I've worked out since high school, but never with anykind of serious consistancy.

Anyway, my first meet was an APF/AAPF meet this past June. I competed RAW at a bodyweight of 214lbs, I'm 23 years old and 5'11" btw, here were my numbers:

Squat: 364lbs (narrow stance olympic style)
Bench: 275.6bs (Just missed 314lbs, competed with close-grip as I was nursing a pec strain)
Deadlift: 501lbs (sumo)

Since implementing Westside/Conjugate Periodization, I've been pleased with my progress so far. My current best gym lifts are:

Squat: 415lbs (raw wide stance)
Bench: 325lbs (index fingers on smooth, still have nagging pec issues)
Deadlift: 520lbs (sumo)

I tailored the basic Westside template to fit my needs and so far so good. It looks something like this.

Day 1: ME Squat/DL
Day 2: ME Bench
Day 3: Upper back/DL Assistance
Day 4: DE Squat
Day 5: DE Bench

I have a push/pull meet coming up October 18th, so I'll just post my training from this past Monday on. Next week I'll only be doing light recovery/assistance stuff in prep for the meet Saturday.

Pete22
10-08-2008, 12:21 PM
Raw High Box Squat (17" Box) w/ Buffalo Bar
Worked up to:
455 x 1
495 x 1
515 x 1 (PR)
475 x 2
455 x 3
315 x 10 (Olympic style free squat, just wanted to see what I could get)

Arched-back GM's
135 x 5
185 x 5
225 x 5
275 x 2

45-Degree Back Raises
60lbs x 12
80lbs x 10
100lbs x 4

Finished with three sets of kneeling pulldown abs, supersetted with some high-rep sumo stance pullthroughs.

Pete22
10-08-2008, 12:32 PM
Close-grip Bench Press (index fingers on smooth)
Worked up to:
275 x 1
295 x 1
315 x 1
325 x 1 (PR w/ this grip)
295 x 1

DB Bench
80's x 10
100's x 17 (rep PR)
120's x 4 (decided to get crazy :cool:)

Lying Triceps Extensions (to chin)
135 x 10
155 x 8
165 x 5
135 x 10

Rolling DB Extensions
50's x 10 x 3 sets

Hammer Curls
60's x 8
60's x 8

My tri's were fried, I threw in the hammer curls to pump up teh armz :)

Pete22
10-08-2008, 12:49 PM
I woke up this morning and my low back was tight, so I hit the Reverse Hyper (my homemade version, looks just like Louie's but it's made out of wood) for a few sets. I also threw in 100 reps of extensions with a light band just for recovery purposes.

On to the training:

Bent-over Rows
135 x 10
225 x 10
275 x 5
225 x 10

1-arm DB Rows
100's x 10
120's x 10
130's x 8

45-degree back raise
80 x 12
80 x 10

Seated V-Grip Rows (fat grip handle)
200 x 10
220 x 8
250 x 5

Chest Supported Row - Hammer Strength Machine - (1 arm at a time)
115 x 10
135 x 8
160 x 8

I was exhausted after this. I'm still battling a cold so my head and chest are really congested. :whiner: .... oh well, I push on. I'm pretty pumped up for this meet as my strength levels are pretty high right now. My weight was 224lbs right before I trained, so I'll have no problem getting to 220 for the meet.

Lones Green
10-08-2008, 12:59 PM
great work in here!

Pete22
10-09-2008, 06:23 PM
DE Squat (Raw - 13" Box)
205lbs + Green Band x 3 x 10 sets

The first set felt kinda slow, but I got a lot faster after the 3rd set.

Sumo Speed Pulls
315lbs x 1 x 6 sets -- I was trying out my new Ace Briefs. I know my meet is next weekend, but I like the feel of pulling in these briefs vs. a suit. I feel like the straps mess up my groove and it's hard holding air and getting down to the bar in a suit. We shall see.

45-Degree Back Raise
95lbs x 15 x 3 sets

Reverse Hyper
190lbs x 12 x 3 sets

After these my low back was fried and I was spent. I still have a cold, and although my strength is there, my endurance is not. I did a few sets of abs and called it a day. I'm mega dosing some vitamin C and hopefully this damn cold will be gone soon. :mad:

Pete22
10-11-2008, 10:55 AM
This was my last real training session before my meet next Saturday. I've been having some confidence issues with my shirt. I'm using a single-ply Fury that I've only had for about 6 weeks. The shirt itself is pretty loose, and I'm still trying to figure this thing out. Today, I finally discovered two things that really boosted my confidence in the shirt.

1) The groove in this shirt is a lot higher than I've been trying to hit. For the past few weeks, I've been trying to touch around my top two abs. Today I discovered that this shirt's sweet spot is just below nipple level. I'm finally getting that pop that I was missing.

2) Because my raw training is all basically index fingers on smooth and a little bit wider, the max legal grip of index fingers on the rings is just too wide for me. My triceps just feel week out that wide and I feel like I get no support from my lats. I brought my grip in to pinkies on the rings, and I felt a lot more explosive.

On to the training...

DE Bench
185lbs + doubled minis x 3 x 8 sets (3 grips)

Shirted Bench
Trying to hit my very conservative opener a few times, I do not want to bomb out of this meet. :tuttut:

315 x 1 (long 2 second pause) x 5 sets (Finally got da groove! :cool:)

DB Bench
95's x 10
95's x 20 (rep PR)

Tri Extensions/JM Press
95lbs + 40lbs of chain x 12
115 + 40lbs of chain x 10
135 + 40lbs of chain x 10
155 + 40lbs of chain x 7
155 + 40lbs of chain x 7

Chins
BW x 10 x 3 sets

Hammer Curls
60's x 10 x 2 sets

Finished up with 100-rep light band pushdowns.

I think I might just turn my phone off and sleep for the rest of the weekend... :thumbup:

Pete22
10-13-2008, 09:54 AM
Arched Back GM's
135lbs x 5
185lbs x 5
225lbs x 6
225lbs x 5 (sumo stance)

45-Degree Back Raise
80lbs x 12
80lbs x 10
80lbx x 10

Sumo Stance Pull-throughs
Weight(?) x 15 x 3 sets

Kneeling Pull-down Abs
Weight x 12 x 3 sets

That was it, nice and easy today. :boring: I'll probably hit my reverse hyper for a few sets when I get home from work tonight.

Pete22
10-14-2008, 09:30 AM
Bench Press (index on smooth)
135lbs x 5
135lbs x 5
185lbs x 5
225lbs x 18

DB Bench
100's x 10
100's x 10

Tri. Extension
115lbs x 15
115lbs x 12

Rolling DB Extensions SS w/ Hammer Curls
40's x 12 x 12
40's x 12 x 12

Pete22
10-15-2008, 11:03 AM
DB Rows
70lbs x 10
120lbs x 12
120lbs x 5

Chins
Bw x 10
Bw x 10

Seated V-Grip Rows (fat grip handle)
200 x 5
220 x 5
240 x 5

45-Degree Back Raise
BW x 20 x 2 sets

Reverse Pec Deck
120 x 15
150 x 10

I did some decline abs to finish this session off and I was in and out in about 30 minutes. I'm now in the middle of an hour long text message argument/war with my ex-gf.... This is draining me more than today's training... :swear:

Pete22
10-18-2008, 05:27 PM
I competed today in my second meet ever, it was the APF/AAPF Rise of the Deadlift/Beast of the Bench (Push/Pull only). Overall I'm pretty satisfied with my results; my main goal was just to hit some PR's and get at least a 900lb total.

Results:

Bench

1st Attempt: 314lbs - Good lift
2nd Attempt: 336lbs - Good lift
3rd Attempt: 375lbs - No lift - Stalled 3/4 of the way up.

I was a little disappointed with my bench. I wanted to hit 365, but my "handlers" (2 of my good friends who don't powerlift) decided that it was in my best interest to try 375 for my final attempt. :mad:. 336 went up pretty easy, so I figured I'd go along with it. Anyway, 375 stuck about 3/4 of the way up, gotta work that lockout.

Deadlift

1st Attempt: 474lbs - Good Lift
2nd Attempt: 518lbs - Not sure. This felt really fast and that I think I put the weight down before the signal because I was so pumped. Some guy told me the lift was good, but I might have seen 2 red lights. Oh well. :confused:
3rd Attempt: 567lbs - Good Lift. 47lb PR!! This felt really good. I think I left some weight on the platform with this attempt. I felt like I probably could've hit 600 today. (Hindsight is a biyatch)

As a side note, I was originally going to pull in my Ace Squatter. I scratched that idea and opted to pull in only my new Ace Briefs. Well, as I started to get dressed, I said screw it, and I threw on my Old School Inzer Champion suit that was rolled up in my gym bag for some reason. :cool: I figured that since I wore this thing for most of my training, I'd just go ahead and compete with it.

All in all, I was happy with my performance and I had a good time, isn't that what's important? :)

I have vids of my attempts that I'll hopefully post later if I figure this camera out.

parabellum
10-18-2008, 09:32 PM
Nice work Pete.

Polish Power.

Pete22
10-19-2008, 08:39 AM
Nice work Pete.

Polish Power.

Haha. Thanks! :hello:

Pete22
10-19-2008, 06:41 PM
I Put together a little video of all of my attempts...

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Pete22
10-20-2008, 09:05 AM
AFTER THE MEET IS BEFORE THE MEET...

Narrow Oly. Style Squats
135lbs x 5
185lbs x 3
225lbs x 3
275lbs x 3
315lbs x 3
365lbs x 1 (slow and painful) :(
365lbs x 1 (slower, more painful)
315lbs x 5

Arched Back GM's
135lbs x 8
185lbs x 5
225lbs x 5

45-Degree Back Raise
60lbs x 12 x 2 sets

Finished up with two sets of 12 of pulldown abs SS w/ some high rep pullthroughs.

I didn't realize how fried my back, glutes and hams were from Saturday's meet until I hit that 315 for 3. I probably shouldn't have squatted heavy today. In all honesty, I should have probably taken this week off to recharge my mind and body; I think I still might if I feel like crap tomorrow.

Guido
10-20-2008, 03:10 PM
Great job on the huge PR's at the meet. Where do you train in Chicago? I have some buddies and family up there and go up that way all the time.

Pete22
10-20-2008, 03:31 PM
Great job on the huge PR's at the meet. Where do you train in Chicago? I have some buddies and family up there and go up that way all the time.

I train solo about half the time at a World Gym downtown and the other half in my basement. Not the most conducive powerlifting atmospheres, but my iPod and plenty of Monster help with that.

Pete22
10-21-2008, 09:24 AM
Floor Press - (medium grip)
135lbs x 5
185lbs x 5
225lbs x 3
245lbs x 3
275lbs x 1
295lbs x 1
315lbs x 1
325lbs x 1 (PR! :) I wanted to to go for 335, but I had no spotter)
295lbs x 3 (3rm PR)

Seated DB Press
80's x 6
90's x 6
90's x 5

Tri. Extensions
135lbs x 10
155lbs x 8
175lbs x 5
135lbs x 10

Rolling DB Ext.
50's x 10 x 3 sets

Hammer Curls
60's x 10
60's x 6

Days like this it sucks to A) Work out alone and B) Have a crappy power rack. I really felt like I could've gone for 335+ on floor press, but the pins on the rack don't go low enough. Oh well, a PR is a PR.

Pete22
10-22-2008, 10:11 AM
Bent-over Rows (close grip)
135 x 10
225 x 10
275 x 5
275 x 3
225 x 12

Incline Chest-Supported DB Rows
80's x 8
80's x 7
80's x 8

Chins
BW x 8
BW x 8
BW x 5 (hammer grip)

Nautilus Plate Loaded High Row
2 plates per side x 12
3 pps x 8
3 pps x 6

Face Pulls
110 x 12
130 x 10

Reverse Pec Deck
110 x 12
120 x 10
140 x 10

The Nautilus machine is nice b/c it gives you a free range of motion to rotate your wrists and pull wide or close. On another note, I always like the weird stares I get when I do face pulls, "Bro... ur doin' teh lat pulldownz wrong yo" :clown:

Pete22
10-24-2008, 06:38 PM
DE Squat (Raw - 13" Box)
175 + Light (Purple) Band + 40lbs of chain x 2 x 8 sets
225 + LB + 40lbs of chain x 2 x 2 sets

Worked up:
275 + LB + 40lbs of chain x 2
295 + LB + 40lbs of chain x 1
315 + LB + 40lbs of chain x 1

RDL's
135 x 15
225 x 12
135 x 20

45-Degree Back Raise
95 x 12 x 3 sets

Reverse Hyper
200 x 12 x 3 sets

Light Band Pushdowns
100 reps

I decided to experiment a little bit with using bands and chains at the same time (You control Westside, it doesn't control you :clown:). I'll probably stick with this combo for a three week wave, increasing bar weight each week.

Well, the weekend is finally here, and I'm about as happy as this guy...

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Pete22
10-25-2008, 11:22 AM
DE Bench
145 + Doubled Mini's x 3 x 4 sets
145 + DM's + 40lbs of chain x 3 x 4 sets (felt fast, so I added some chain)

Worked up:
185 + DM & chains x 1
205 + ... x 1
225 + ... x 1

DB Bench
95's x 10
95's x 21 (Rep PR!)

Tri. Extensions (turned into JM's towards the end)
95 + 40lbs of chain x 15
115 + ... x 12
135 + ... x 10
155 + ... x 7

Pullups/Chins
Wide PU: bw x 10
Close Chins: bw x 10
Wide PU: bw x 10


I felt really tired today. I'm usually up everyday at 6:00am for work, so my body won't let me sleep late on weekends. I slept in until 10:30am today, which is odd for me. (I know that sounds crazy :eek:).

The Bears have a bye week, so I'll probably throw in an extra workout just to fill that 3 hour gap in my day tomorrow.


The importance of speed work from one of the best:
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/-G66hVxZKtA&color1=0xb1b1b1&color2=0xcfcfcf&fs=1"></param><param name="allowFullScreen" value="true"></param><embed src="http://www.youtube.com/v/-G66hVxZKtA&color1=0xb1b1b1&color2=0xcfcfcf&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" width="425" height="344"></embed></object>

Pete22
10-27-2008, 11:17 AM
Raw High Box Squat (17" Box) w/ Buffalo Bar
135 x 5
225 x 5
315 x 5
365 x 3
405 x 3
455 x 1
495 x 1
525 x 1 (PR! :clap:)
545 x fail (:redface: got stapled)
475 x 1

Narrow Oly. Style Squats
315 x 5
315 x 11 (Rep PR)

GM's
135 x 5
185 x 5
225 x 5

Kneeling Pulldown Abs
170 x 12 x 3 sets

After the 315 x 11, I was gassed. I think I'm physically strong enough for a few more reps, but I literally was gasping for air and dizzy at this point.

The 525 high box squat felt nice and explosive, so I was surprised that I got stapled by 545. I think the problem was that I didn't drive my head up/back and I leaned forward way too much.

I used my iPhone today (forgot my regular iPod) and I got a text towards the end of my workout from an old high school buddy, he and his girlfriend are expecting a baby...:omg: Needless to say I was shocked, my focus was gone so I cut the workout short (I was also exhausted).

Off-Topic Rant: How the hell can you workout and read the Wall Street Journal at the same time? I saw a guy today that would do a bench set, sit up, and read the paper for a few minutes, then proceed with his next set. :confused:

Pete22
10-28-2008, 10:45 AM
Incline Bench (pinkies on rings)
135 x 5
185 x 5
225 x 3
245 x 1
275 x 1
285 x 1
265 x 1
265 x 1
(no PR's today :boring:)

DB Bench
100's x 10
100's x 19 (rep PR)
120's x 5 (rep PR --> probably could've gotten 1 or 2 more, but my pec started cramping)

Football Bar Tri. Extensions
50 x 15 <--- not sure how much the bar weighs, so just counting plates
70 x 10
90 x 8

Tate Presses SS w/ OH Rope Tri. Extensions
30's x 10 ss/ 80 x 8
30's x 9 ss/ 70 x 8
30's x 9 ss/ 60 x 8 -- (tri's were dead, had to keep decreasing weight)

BB Curls
95 x 12
I went to scratch my head, and my bicep cramped up so bad I almost screamed like a little girl. No more curls today.


Incline did not feel strong today. When I knew I wouldn't be hitting a PR, I backed off the weight just to get a few reps in over 90%. This was my first time trying Tate Presses, my tri's right above the elbow area were on fire.

I must be really dehydrated b/c I was cramping up a lot. Living off coffee and not drinking water will do that to you. :tuttut:

Pete22
10-29-2008, 09:50 AM
Deficit Deads (Conventional on 4" platform)
135 x 5
225 x 5
315 x 5
365 x 3
405 x 2
455 x 1
405 x 1

I'm slow off the floor, me sucking at these is a testament to that. I forgot my chalk (and belt), so combine that w/ crappy gym bars, and my grip sucked today. :whiner:

DB Rows
120's x 10
120's x 15 (rep PR)
135 x 6

Seated V-Grip Rows (fat grip handle)
200 x 8
220 x 6
240 x 6
260 x 3

Chest Supp. Low Row - Hammer Strength Machine - (1 arm at a time)
90 x 10
125 x 10
160 x 6

Reverse Pec Deck - SS w/ Face Pulls
110 x 12 / 110 x 12
130 x 10 / 120 x 12

Done. I'm tired.

The Bulls won last night. Derrick Rose looks good; the kid is going to be a star.

Pete22
10-31-2008, 05:36 PM
Box Squat (13" box, raw)
200 + Light Bands & 40lbs of chain x 2 x 10 sets
Worked up: 225 + ... x 2
275 + ... x 2
315 + ... x 1

Sumo stance GM's
Bar + Light Bands x 10
95 + ... x 8
135 + ... x 5
185 + ... x 2
135 + ... x 5

45-Degree Back Raise
95 x 15
115 x 10
95 x 15

Reverse Hyper
3 sets of 12

Done.

Hoping to see plenty of this tonight...
http://www.trustedlog.com/wp-content/uploads/2007/11/sexy-halloween.jpg

Happy Halloween. :evillaugh:

Pete22
11-01-2008, 09:04 AM
DE Bench
165 + Doubled Minis x 3 x 4 sets
165 + DM's + 40lbs of chain x 3 x 4 sets

Out of curiosity, I wanted to see what doubled light bands would feel like...
45 + Doubled Lights x 5
95 + DL's x 5
135 + DL's x 5

Wow, that's a hell of a lot of tension (for me at least). I was thinking about using the doubled lights for a ME movement down the road.

Standing Military Press
135 x 10
155 x 5
155 x 5

I haven't done these in forever. Reading Kroc's and Wendler's log motivated me to try them again. I really focused on keeping my knees locked and fighting the temptation to push press the weight up.

Standing OH Tri. Ext. (w/ bar)
65 x 15
95 x 12
115 x 10
135 x 5
95 x 12

Restoration/Rehab
Light Band pushdowns x 100
Light Band hammer curls x 100
45-Degree back raise - bw x 25 x 2 sets


I strained my bicep/forearm area a little bit somehow :confused: , so I threw in the band curls to get some blood in the area.

Pete22
11-02-2008, 03:08 PM
http://www.sportsposterwarehouse.com/catImages/bearslogo05cos-1.jpg

Phew! The Bears barely beat the lowly Lions today. Sexy Rexy made an appearance after Orton hurt his ankle. A win's a win, I'll take it. I ate a gigantic Double Cheeseburger with 12oz of beef, along with 10 buffalo wings. Power food for squat day tomorrow.

Pete22
11-03-2008, 09:23 AM
Wide Stance Squat w/ Buffalo bar (raw)
135 x 5
225 x 5
275 x 5
315 x 2
365 x 1
385 x 1
405 x 1
425 x 1 (10lb PR)
435 x miss <--- I stalled halfway up. I need to stop missing lifts on ME days.

Narrow Oly. Style Squat
315 x 12 (rep PR)

45-Degree Back Raise
60 x 10
100 x 6
100 x 6
This back raise at the commercial gym I train at sucks. Not only is it a wobbly death trap, it doesn't have the support/pads behind your lower calf/achilles area, instead it has about 2" of metal that sticks out of the footplate to hold your heels in place. Do not like.

Pullthroughs SS w/ kneeling Pulldown Abs
150 x 12 / 150 x 12
170 x 12 / 170 x 12
190 x 12 / 190 x 10

Done. Nice to start off a Monday w/ a Squat PR!

Pete22
11-04-2008, 08:46 AM
2-Board Bench (thumbs from smooth, raw)
135 x 5
185 x 3
225 x 3
245 x 3
275 x 1
295 x 1
315 x 1
335 x 1 (previous PR)
350 x 1 (15lb PR! I had 345 on the bar, then said screw it, go for 350 even)
This felt great, I probably had another 5-10lbs in me, but I want to get out of the habit of missing lifts.

DB Bench
100's x 10
100's x 18 (:mad: I was going for 20, but my right arm died on 18)
120's x 5

Lying Tri. Ext./JM Press
115 x 12
135 x 10
155 x 7
135 x 10

Rolling DB Ext.
50's x 10
60's x 6
60's x 8

Hammer Curls
60's x 10
70's x 4

Face Pulls
110 x 12
120 x 12

Done.

Pete22
11-05-2008, 10:57 AM
Sumo Deficit Deads (2" platform)
135 x 8
225 x 5
315 x 5
405 x 5
455 x 1
500 x fail <--- Once again I forget my chalk (and belt). No excuses, the bar just slipped out of my hand.
315 x 12

DB Rows
80's x 5
120's x 16 (rep PR)
140's x 6

Seated V-Grip Rows (fat bar handle)
220 x 8
240 x 6
260 x 5

Chest Supp. Low Row - Hammer Strength Machine - (1 arm at a time)
125 x 10
125 x 10

Reverse Pec Deck
110 x 12
130 x 12
150 x 8

Didn't have much energy today. My plan was not to pull today and only stick to assistance stuff. But I saw a kid deadlifting, and in my gym, that's like seeing a Unicorn with a Leprechaun on its back. He inspired me to pull, and so I did. Thanks random deadlifting kid!

Lones Green
11-05-2008, 11:42 AM
nice deads buddy. remember to bring your stuff! haha

Pete22
11-05-2008, 12:09 PM
nice deads buddy. remember to bring your stuff! haha

Thanks. Yeah I have to take the train downtown to work, so I have to cram all my work and gym stuff into my bag and I usually end up forgetting something. It's funny b/c I look around and everyone has briefcases with files and laptops, and I have horse liniment (blue heat) and 2x6's glued together in mine!

Lones Green
11-05-2008, 01:20 PM
Thanks. Yeah I have to take the train downtown to work, so I have to cram all my work and gym stuff into my bag and I usually end up forgetting something. It's funny b/c I look around and everyone has briefcases with files and laptops, and I have horse liniment (blue heat) and 2x6's glued together in mine!

i know exactly what you mean, haha. i lug a massive bag full of all kinds of goodies to the gym.

Pete22
11-06-2008, 09:02 AM
It's been about 3 weeks since my last meet, so I figured it's a good time to look down the road a little bit at some future meets and set some goals for myself. Up until now, I've usually just trained to get stronger without having any actual numbers that I was aiming for. Time to change that.

Next Meet: March 14-15th 2009 - APF/AAPF Illinois State Meet

Goals: (@ 100kg/220lbs)
Squat: 272.5kg/601lbs
Bench: 190kg/419lbs
Deadlift: 300kg/661lbs

I figure I have a little over 4 months to A) Learn my squat suit B) Learn and grow into my bench shirt C) Get stronger. I don't know how realistic these goals are, but at least I have numbers to strive for now.

Lones Green
11-06-2008, 01:33 PM
jesus, huge goals man. what suit do you have?

Pete22
11-06-2008, 02:39 PM
jesus, huge goals man. what suit do you have?

Ace Squatter. I know it's a tough suit, but I'm determined to learn this thing (without killing myself). I'm confident about the Bench and Dead goals, but the squat one might have to be shot back down to earth if it turns out I suck at geared squatting.

Pete22
11-06-2008, 05:59 PM
Box Squat (13" box, raw)
215 + Light Bands & 40lbs of chain x 2 x 10 sets

Arched Back GM's (close stance)
135 x 10
185 x 8
225 x 6
275 x 3 (rep PR?)
275 x 3

45-Degree Back Raise
95 x 15
95 x 15
95 x 15

Standing Band Pulldown Abs
3 sets of 20 (2 light bands)

I don't know what's going on, but during my speed squats my whole right leg started hurting. It's like a combo of IT Band, groin, hip flexor, and knee pain all at once. I don't even know where to start icing :confused:. I need to dust off the old foam roller torture device. :eek:

Pete22
11-08-2008, 10:31 AM
DE Bench
180 + Doubled Minis x 3 x 4 sets
180 + DM's + 40lbs of chain x 3 x 4 sets

3-Board Bench (all sets w/ doubled mini bands, thumbs from smooth)
185 x 5
225 x 4
245 x 2
275 x 1

Standing Military Press
135 x 10
155 x 7
185 x 2

Tri Ext./JM Press (from the floor)
95 + 40lbs of chains x 20
115 + ... x 15
135 + ... x 12
155 + ... x 10

Chins
Bw x 12 x 2 sets

Reverse Hyper
250 x 15 x 2 sets

Done. I think I'm going to alternate 3&4 board presses with and w/o bands after my speed bench and see if that helps my lockout (when I get back in my shirt). Standing military presses felt good, I think these are going to help my raw bench as my shoulders feel like the weak point on that.

Pete22
11-10-2008, 09:25 AM
Front Box Squat (15" box)
135 x 8
185 x 5
225 x 5
275 x 3
315 x 3
365 x 1
405 x 1
415 x 1 (10lb PR)
375 x 2

Narrow Oly. Squat
315 x 10

GM's
135 x 5
185 x 5
225 x 5
275 x 5 (rep PR... but on the last rep I bounced a little at the top and tweaked my lower back down by the sacrum/tailbone area. This sucks.... :cry:)

45-Degree Back Raise
BW x 25 x 2 sets
I thought these would help stretch my back out a little bit and get some blood down there. Even though I just did BW, on the last few reps my hammies were fried.

Pullthroughs
150 x 12
170 x 12
My back hurt just trying to bend over to grab the pully handle... not good.

Decline situps
25lbs x 15
25lbx x 15

Well this just sucks. I was happy about the PR, feeling strong, and then I tweak my back. I'm at work which means I'm stuck sitting in an office chair all day, this can't be good for my injury. I'm going to hit the Reverse Hyper for some light reps when I get home and see if that helps. This will NOT hold me back...

Pete22
11-11-2008, 09:38 AM
Medium Grip Bench Press (thumbs from smooth, raw)
135 x 8
185 x 5
225 x 5
245 x 3
275 x 1
295 x 1
315 x 1
330 x 1 (5lb PR)
295 x 1
It was cold in the gym and my pecs were feeling tight and I was getting little twinges here and there, didn't want to push it too far. I'm happy with a 5lb PR.

DB Bench
80's x 10
100's x 20 (rep PR)

Tri Ext/JM Press
135 x 12
155 x 8
155 x 8

Rolling DB Ext.
50's x 12
60's x 8 - SS w/ Hammer curls - 60's x 10
60's x 8 - SS w/ Hammer curls - 60's x 10

Tate Presses SS w/ Standing OH Rope Ext.
25's x 12 - ss/ 80 x 10
30's x 10 - ss/ 80 x 10

Reverse Pec Deck
110 x 12
130 x 12

My back is very sore from whatever the hell I did to it yesterday, but it didn't affect my benching today or my arch (the crappy little one I have), so that's a positive.

Pete22
11-11-2008, 11:01 PM
I went to Red Lobster tonight and apparently I'm allergic to shellfish now. My lips and mouth swelled up, my throat felt like it was closing up, and I was feeling dizzy. I went to the ER and they kept me there for a few hours, gave me some Benadryl and a 3-day prescription for Prednisone. All I have to say is un-****in'-believable. That is all. :bang:

Pete22
11-12-2008, 11:18 AM
Bent-over Rows
135 x 12
225 x 12
275 x 4
225 x 10

DB Rows
120's x 12
120's x 10

Seated V-Grip Rows (fat grip handle)
220 x 8
220 x 8

Hammer Strength Low Row (1-arm at a time)
115 x 10
115 x 10

Reverse Pec Deck
120 x 12
120 x 12

I feel like crap today so I was in and out of the gym in about 30 min.
With the Benadryl and Prednisone they gave me, I couldn't fall asleep until like 3:00am. I'm running on about 2 hours of sleep and I feel dead. I'm supposed to see an Allergist on Friday, so hopefully I'll find out what exactly I'm allergic to. :confused:

Lones Green
11-12-2008, 03:03 PM
crazy about the shellfish, but the benadryl knocks me OUT.

Pete22
11-12-2008, 05:12 PM
crazy about the shellfish, but the benadryl knocks me OUT.

I got really groggy when I first took it, then the prednisone had me up 'till 3:00am. When I finally fell asleep, I had nightmares of lobsters and shrimp attacking me! :eek:

Pete22
11-14-2008, 02:59 PM
Box Squat - (13" box, raw)
185 + Purple & Mini Bands x 2 x 10 sets

Speed Deads - (all sets w/ Quadrupled Mini's)
135 x 3
225 x 3
315 x 1 x 4 sets
I forgot to weigh down my power rack I had the mini's wrapped around. On my first set I almost flipped the rack over! :redface:

Lunges (barbell on back)
135 x 10 per leg
185 x 10 per leg
225 x 6 per leg

Reverse Hyper
210 x 12 x 3 sets

Done. I saw an allergist today about my shellfish reaction the other day, and he scared the **** out of me. He says that a severe reaction could potentially be fatal if I don't have access to an EpiPen. :eek: I'm staying the hell away from all shellfish and other bugs of the sea.

Pete22
11-15-2008, 12:16 PM
DE Bench
150 + Doubled Mini's x 3 x 8 sets

3-Board Bench (all sets w/ Doubled Mini's)
185 x 5
225 x 2
225 x 5
245 x 3

Standing Military Press
135 x 10
155 x 9 (rep PR, wanted 10 but I had nothing left)

Tri. Ext./JM Press (from floor)
95 + 40lbs of chain x 25
115 + chain x 18
135 + chain x 12
155 + chain x 10

Light Band Hammer Curls
100 Reps

I'm going to do a few more weeks of just raw stuff, then I'm going to do a basic 12-week shirt cycle starting at triples, and working down to singles towards the end.

Pete22
11-17-2008, 08:42 PM
Let me preface the training by saying that I don't really drink much anymore, but yesterday I had a family b-day party and I got absolutely smashed. Vodka and Polish beer = puking and horrible hangover all day today.

Narrow Oly. Style Squats
135 x 5
225 x 5
275 x 5
315 x 3
365 x 1
385 x 1
315 x 10
365 x 1
365 x 1
No PRs today, I just wanted to hit a few reps at around 90%.

GM's
135 x 5
185 x 5
225 x 5
245 x 1
275 x 1
Didn't want to push these too hard today b/c I tweaked my back on them last week.

45-Degree Back Raise
60 x 12
90 x 10
90 x 7
BW x 20

Decline Sit-ups
25lbs x 12 x 5 sets

Leg Extensions
3 sets of 12 w/ some weight <--- I don't know why I did these, but my legs were like jello after.

RDL's
135 x 12
225 x 10
275 x 5

I usually train in the morning when the gym is empty, today I went at around 5:00pm and it was horrible. Imagine every "What pisses you off at the gym" thread, and I saw it all today. Curl jockeys, tank tops, a plethora of multi-colored Under Armor shirts and beanies, and there was literally almost a fight over the cable x-over. I was all alone in the sweet solace of the power rack. :)

Lones Green
11-18-2008, 03:28 AM
nice work. i havent done oly squats in years, LOL

Pete22
11-18-2008, 04:23 PM
Floor Press
135 + 40lbs of chain x 8
185 + chain x 5
225 + chain x 5
245 + chain x 3
275 + chain x 2
295 + chain x 1
315 + chain x 1 (PR)
335 x 1 (10lb PR, took off chains this set)

DB Bench
95 x 10
95 x 10

4-Board Press
135 + doubled mini's x 12
135 + dm's x 10
185 + dm's x 5
225 + dm's x 3

Tri. Ext./JM Press
bar + doubled mini's x 15
95 + dm's x 10
105 + dm's x 8
115 + dm's x 7
95 + dm's x 10

Reverse Hyper
160 x 20
250 x 15
300 x 12

Light Band Pushdowns
100 reps

Done.

Lones Green
11-18-2008, 04:41 PM
huge floor pressing.

Pete22
11-18-2008, 09:02 PM
huge floor pressing.

Thanks! I think the 3-board w/ bands has really helped strengthen my weak point.

Pete22
11-19-2008, 12:37 PM
Bent-over Rows
135 x 12
225 x 10
275 x 5
225 x 10

DB Rows
120 x 12
130 x 6
130 x 7

Chins
BW x 6 x 4 sets

H.S. Low Row (1-arm at a time)
90 x 12
115 x 10
140 x 6
140 x 6

Reverse Pec Deck
110 x 12
130 x 10
130 x 10

Face Pulls
110 x 12
120 x 10
120 x 10

New rule. If I can get two sets in, with reasonable rest periods, you were no longer "just on" a piece of equipment. I do two sets of face pulls with a few minutes rest in-between, and right before my 3rd set a guy comes and stands right next to me staring at me. I take off my headphones and ask if he wants to work in, he then proceeds to be a jagoff and tells me "Yeah I was just on this thing, YOU can work in with ME." So I let him do his set of bent-over overhead falling forward quarter triceps extensions w/ 60lbs, and then I do my final set of facepulls with him flexing grabbing his tri's next to me.... :eek:

Guido
11-19-2008, 02:02 PM
Let me preface the training by saying that I don't really drink much anymore, but yesterday I had a family b-day party and I got absolutely smashed. Vodka and Polish beer = puking and horrible hangover all day today.
Mmmmmm. Polish beer. What kind was it? Okocim? Tyskie?

Sounds like when my wife's family has get-togethers (they are polish and german)!


Impressive benching and squatting in here, by the way. It seems like you have this Westside stuff down. Maybe we'll train together sometime when we are up that way again. Where do you lift?

Pete22
11-19-2008, 03:22 PM
Mmmmmm. Polish beer. What kind was it? Okocim? Tyskie?

Zywiec, basically tastes the same as Okocim. I was pretty drunk when I hit this stuff so it was going down like water at that point. :drooling:


Impressive benching and squatting in here, by the way. It seems like you have this Westside stuff down. Maybe we'll train together sometime when we are up that way again. Where do you lift?

Thanks! I sat at work one day and printed probably every one of Louie's articles and anything I could find on Elite about the Westside method. I like that it's just a basic guide and really lets me do whatever the hell I want or feel I need.

I usually train at home or at a World Gym in downtown Chicago. If you know of any powerlifting friendly gyms up around here let me know, I would love to train with some other people.

Pete22
11-19-2008, 07:30 PM
Made a little vid of my ME floor press training on Tuesday. The quality sucks plus it's in my basement w/ minimal lighting, oh well.

MHyySN1_kIs

Pete22
11-21-2008, 06:37 PM
Box Squat - (13" box w/ choked light & mini bands)
205 x 2 x 8 sets
225 x 3 <---- Removed Bands
275 x 3
315 x 3
365 x 3 <---- Added Ace Briefs, 15" Box
405 x 5
435 x 2 <---- Easy, forgot to put on clips tho and nearly had disaster :eek:

GM's
135 x 5 x 2 sets
185 x 5
225 x 5

Narrow ATG Front Squat
135 x 5
185 x 5
225 x 5
I haven't done these in forever. I had my heels about 6" apart and I paused at the bottom; these are quad killers.

Reverse Hyper SS w/ 45-Degree Back Raise
250 x 12 - SS - BW x 20
250 x 12 - SS - BW x 20

Finished up with some standing ab pulldowns with 2 light bands choked around the top of the rack.

This was my first time in the briefs in a while and they felt good, the 435 felt nice and fast. I'm feeling a little beat up so I tried to keep the weights and intensity down a bit today.

Lones Green
11-22-2008, 09:37 AM
nice floor press video!

Pete22
11-22-2008, 10:40 AM
nice floor press video!

Thanks! The quality sucked to begin with, then when I uploaded it to YouTube it was really teh suck. I'm going to ask Santa for a digital camcorder this year. :D

Pete22
11-22-2008, 10:55 AM
DE Bench (3 grips, all sets w/ doubled mini's)
165 x 3 x 8 sets
Worked up (no bands):
185 x 5 <---- Added 2-board
225 x 3
275 x 3
315 x 1
335 x 1 <---- Added Fury
350 x 1 <---- full range, dropped boards
365 x 1
385 x miss <--- I suck.

First time in the shirt in over 5 weeks. I don't know what I'm doing wrong, but this left me very discouraged. I'm only getting ~35lbs out of my shirt right now and that is ghey. I just need some more time in it.

Standing Military Press
135 x 10
155 x 10 (rep PR)
165 x 5

Tri. Ext./JM Press
bar + doubled mini's x 25
95 + dm's x 12
115 + dm's x 10
135 + dm's x 6

Light Band Hammer Curls
100 reps

Just wanted to get in the shirt to see where I was at today. In about 3 weeks, I'm going to start a 12 week shirt cycle for the meet in March. I'm seriously considering getting a new single-ply Super Katana and dedicating myself to learning it.

I'm off to Play-it-again-sports to buy some more 45lb plates for my home gym. :thumbup:

Lones Green
11-22-2008, 12:47 PM
Thanks! The quality sucked to begin with, then when I uploaded it to YouTube it was really teh suck. I'm going to ask Santa for a digital camcorder this year. :D

i was thinking the same thing. i'm going to go look at em tonight, see if i see anything that catches my eye.

Pete22
11-24-2008, 12:30 PM
High Box Squat (17" box, raw)
135 x 8
225 x 5
315 x 5
365 x 3
405 x 3
455 x 1
495 x 1
515 x 1
405 x 5

Narrow Oly. Squat
315 x 12

GM's (buffalo bar)
135 x 5
185 x 5
225 x 5
275 x 3

45-degree Back Raise
60 x 10
100 x 6
100 x 6

Leg Ext. SS w/ Leg Curls
Weight x 12 x 12 x 3 sets

Decline Abs w/ 25lb weight
3 sets of 10

Done.

Pete22
11-25-2008, 09:42 AM
Med-Grip Incline (thumbs from smooth)
135 x 5
185 x 5
225 x 3
245 x 1
275 x 1
295 x miss :confused: & :mad:
275 x 1
265 x 1
First time doing incline with this grip. Everything felt great, 275 flew up no problem; then 295 stalled halfway up. I had visions of 315 during warm-ups, not today.

DB Bench
100's x 15
100's x 10

Rolling DB Ext.
40's x 12
50's x 10
60's x 8
50's x 10

DB Hammer Curls
60's x 10
60's x 10

Standing OH Rope Ext.
80 x 15
90 x 10
90 x 10
I like to pause at the bottom with these and then lean forward a bit, it really gives a nice stretch.

I think I need to deload soon. I'm don't have much energy anymore and it feels like my lifts are stalling a bit.

Lones Green
11-25-2008, 10:13 AM
i hear you on the deload.

Pete22
11-26-2008, 09:38 AM
Sumo Deads
135 x 5
225 x 5
315 x 5
365 x 3
405 x 3
455 x 1
505 x 1
Nothing special here, just wanted to get in a ~90% pull before my deload.

DB Rows
80 x 5
120 x 10
130 x 8
140 x 6
These felt good.

Hammer Grip Chins
BW x 8 x 3 sets

Reverse Pec Deck
110 x 12
130 x 10
130 x 10

That's it for today. I'm going to take it easy on my DE days coming up and then cruise into a deload next week; I just gotta think of how and what to do. Leg presses and cable crossovers???

Lones Green
11-26-2008, 12:10 PM
LOL

how bout DB bench and a light triple on squats?

Pete22
11-26-2008, 12:46 PM
LOL

how bout DB bench and a light triple on squats?

Haha... that's like telling an alcoholic to "just have a drink or two". I'll try that though.

Pete22
11-26-2008, 03:20 PM
I ordered a single-ply Super Katana A/S and it came in the mail today. Just comparing it to my Fury: the neck is scooped about an inch and about 3x's thicker/wider, the chest plate is smaller, all the seams are thick and reinforced, and of course the material is thicker. This should be fun.... :evillaugh:

Pete22
11-28-2008, 10:45 AM
Box Squat (13" box w/ choked light & mini bands)
185 x 2 x 5 sets
225 x 2 x 5 sets
Worked up:
225 x 5 <--- Removed bands, 15" box
275 x 3
315 x 3
365 x 3 <--- Added Ace Briefs
405 x 1
455 x 1
500 x 1
Starting to feel more comfortable in the briefs, 500 went up nice and smooth.

Dimel Deads
135 x 25 x 2 sets

Band Pullthroughs (2 choked Light bands)
3 sets of 25

Reverse Hypers
160 x 20
250 x 12
250 x 12

Done. I'm ashamed to say I didn't eat that much yesterday, I didn't have much of an appetite for some reason. Today however, leftovers beware!!! :evillaugh:

Lones Green
11-28-2008, 11:13 AM
nice squatting. those ace briefs are gansta.

Pete22
11-28-2008, 11:51 AM
nice squatting. those ace briefs are gansta.

Thanks. They are gangsta, and they're feeling better each time I use them. :cool:

Pete22
11-29-2008, 11:14 AM
DE Bench
180 + Doubled Mini's x 3 x 8 sets

3-Board Bench (shirt break-in)
185 x 5
225 x 5
275 x 3
315 x 2
365 x 3 <--- Add Katana
405 x miss (touched too high, dumped it)
385 x 1
405 x 1 (nice and smooth)
135 + Doubled Mini's x 10 <--- Shirt off
185 + DM's x 5
225 + DM's x 5

Standing Military Press
135 x 10
165 x 5
165 x 6

EZ-Bar Reverse Curls
65 x 12
85 x 12
105 x 12

Tri. Ext/JM Press (from floor)
115 + 40lbs of chain x 20
135 + chain x 15
155 + chain x 10
175 + chain x 5

I was anxious to get into my new Katana today; so far I think it's awesome. The groove is lower than the Fury and that suits my benching style a bit better. 405 was the most I've ever held in my hands, the first attempt at it I touched wayyyy too high, the second attempt I brought down towards my belt and it came up nice. Next week I'll probably work down to a 2-board, then a 1-board and/or touch the week after that.

Pete22
12-01-2008, 08:48 PM
I'm in Cincinnati for business today and tomorrow, so the only access to to a gym I had today was the hotel "fitness center", which only had a few basic Cybex machines. I was planning on a deload this week anyway, so I guess this worked out okay.

Machine Leg Press
4 sets of 15

Leg Ext. SS w/ Leg Curls
4 sets of 20

Ab Machine SS w/ Seated Back Ext. Machine?
4 sets of 20

I literally feel guilty for calling this training, but it's all I had access to today and it's technically a deload. I miss real weights already...:cry:

Pete22
12-03-2008, 08:34 AM
Close Grip Bench (index on smooth)
135 x 8
185 x 5
225 x 16

DB Bench
100's x 10
100's x 10

Rolling DB Ext.
40's x 12
50's x 10
50'x x 10

Hammer Curls
50's x 10
50's x 10

Done. Deloading is fun. :boring:

Pete22
12-04-2008, 08:49 AM
Deficit Sumo Deads (4" platform, raw)
135 x 8
135 x 5
225 x 5
315 x 5
365 x 3
405 x 3
455 x 1

DB Rows
80's x 5
120's x 12
140's x 10 <--- Rep PR, grip felt strong today

Seated Rows (V-Grip fat handle)
220 x 8
220 x 8

Reverse Pec Deck
110 x 12
130 x 12
150 x 10

Done. I'm still droppin' my load....

Pete22
12-05-2008, 07:22 PM
Box Squat - (13" box w/ choked light & mini bands)
185 x 2 x 8 sets
225 x 2 <---- Removed Bands, 15" Box
275 x 2
315 x 2
365 x 2 <---- Added Ace Briefs
405 x 2
455 x 1

GM's
135 x 8 x 2 sets
185 x 5
225 x 5

Reverse Hypers
230 x 15 x 3 sets

I'm getting a cold and it's cold as **** outside, -10 windchill... not good.

Pete22
12-06-2008, 10:32 AM
DE Bench (3 grips, w/ Doubled Mini's)
150 x 3 x 8 sets

3-Board Bench (all sets w/ Doubled Mini's
185 x 6
225 x 4
245 x 3
225 x 5

Standing Military Press
135 x 10
165 x 6
165 x 5

Tri Ext./JM Press
bar + doubled mini's x 20
95 + dm's x 15
115 + dm's x 10
135 + dm's x 6

BB Shrugs :eek: <--- I haven't shrugged in forever
135 x 12
225 x 12
315 x 10
405 x 10 <--- added straps :cool:

I decided I want some traps for Christmas, so I'm gonna start doing shrugs.

Pete22
12-08-2008, 11:21 AM
Narrow Oly. Squat (w/ Buffalo Bar)
135 x 6
225 x 5
275 x 5
315 x 3
365 x 1
405 x 1
365 x 2
315 x 6

GM's
135 x 8
185 x 5
225 x 5

45-Degree Back Raise
70 x 10 x 3 sets

Leg Ext SS w/ Leg Curls
Weight x 12 / 12
Weight x 10 / 8
Weight x 10 / 8

I still have a cold and feel like crap, I wasn't into it at all today. Oh well, tomorrow is another day.

Pete22
12-09-2008, 06:55 PM
2-Board Bench (thumbs from smooth grip)
135 + 40lbs of chain x 10
185 + ... x 5
225 + ... x 5
275 + ... x 2
295 + ... x 1
315 + ... x 1
325 + ... x miss
285 + ... x 2
295 + ... x 1
315 + ... x 1
315 x 2 <--- straight weight

Floor Press
135 x 10
185 x 5
225 x 5
245 x 5
275 x 5

Standing OH Tri Ext. (straight bar)
65 x 15
95 x 12
115 x 10
115 x 10

Reverse Curls (straight bar)
95 x 10
115 x 10
135 x 5
I cheated my ass off on the last two sets, but my forearms were pumped. :D

Light Band Pushdowns
100 reps

I was pissed after I missed the 325, so I decided to go down to around 90% and just hit a few more reps. I still felt strong so I went up and hit 315 w/ chains again. I sat there debating if I should take the 325 again, but I didn't want 2 misses today so I punked out and took off the chains and just hit an easy 315 double; there's always next time.

Pete22
12-10-2008, 10:06 AM
Bent Rows
135 x 12
225 x 10
275 x 5
225 x 10

DB Rows
120 x 12
140 x 8
150 x 5 <--- Look out Matt Kroc! :D

Hammer Machine Low-Row (1-arm at a time)
90 x 12
135 x 10
180 x 6

Reverse Pec Deck
120 x 10
150 x 10
170 x 8

Hammer Chins
BW x 6 x 2 sets

Done.

Pete22
12-12-2008, 07:28 PM
Box Squat - (13" box w/ choked light & mini bands)
205 x 2 x 8 sets
225 x 2 <---- Removed Bands, 15" Box
275 x 2
315 x 2
365 x 2 <---- Added Ace Briefs
405 x 2
455 x 1
500 x 1

GM's
135 x 5
185 x 5
225 x 5
275 x 3
275 x 3

45 Degree Back Raise
95 x 10 x 3 sets

Standing Abs (w/ 2 light bands choked on top of rack)
25 reps x 2 sets

Nothing special, still messing around in the briefs until I decide to start going full gear.

Pete22
12-13-2008, 10:05 AM
DE Bench (3 grips, doubled mini's)
165 x 3 x 8 sets

3-Board Bench (w/ doubled mini's)
135 x 5
185 x 5
225 x 5
245 x 3
245 x 3
245 x 3
245 x 3

Standing Military Press
135 x 5
155 x 5
175 x 3

1-Arm DB OH Ext.
40 x 15 x 4 sets

BB Shrugs
135 x 12
225 x 12
315 x 12 <--- Add straps
405 x 10

Done. Time to hit the chaos of the malls and do some Christmas shopping. :eek:

Pete22
12-15-2008, 11:36 AM
Front Squat (narrow, ATF)
135 x 8
185 x 5
225 x 5
275 x 3
315 x 1
335 x 1
365 x 1 (50lb pr) <--- bicep cramp/strain?
I haven't done heavy rock bottom front squats in a long time. Doing them heavy off a box for a while up to 400lbs+ must have some carryover b/c my previous PR on these was a tough 315. I wanted to go up another 10 or 20lbs but my right bicep cramped up nasty near the upper insertion point. Very painful.

Zercher Squats
135 x 10
185 x 10
225 x 5
275 x 2
This is the first time I've EVER tried these. Zercher must've been one crazy bastard. My forearms are nice and bruised up from these, my bicep was acting up again on the last two sets, WTF! :swear:

45-Degree Back Raise
60 x 10
90 x 10
BW x 15

Leg Ext.
Pyramiding weight x 12 x 3 sets

Leg Curls
Pyramiding weight x 12 x 3 sets

Done. I wanted to get off the box today for the front squats and all went well except for the minor bicep injury. The Zerchers were tough and I'm not sure if I got the form down yet. At first I was hitting my elbows on my thighs, and then a sumo stance felt too wide; I settled for an in-between stance that let me get pretty deep.

Pete22
12-16-2008, 11:28 AM
Medium Grip Bench Press (raw, thumbs from smooth)
135 x 5
185 x 5
225 x 5
245 x 5
275 x 3
295 x 1
315 x 1
335 x 1 (5lb PR)
350 x 1 (20lb PR! :clap:)
All I have to say is FINALLY! I can't even remember the last time I had such a big bench PR jump. I can tell that all the 2 & 3 board work with bands I've been doing is paying off b/c I expected to stall right around 2 board height, but I strained for a split second then blasted through it.

DB Bench
100's x 10
100's x 18
120's x 6

Rolling DB Ext.
50's x 12
50's x 10
50's x 10
50's x 8

Face Pulls
110 x 15
120 x 12
120 x 15

Standing OH Rope Tri. Ext.
80 x 12
90 x 8
90 x 8

Done. I think I'm a bench-only guy at heart... :evillaugh:

Pete22
12-17-2008, 09:08 AM
Deficit Deads (Conventional, 2" platform)
135 x 8
225 x 5
315 x 5
365 x 3
405 x 1
455 x 1
500 x 1 (45lb PR)

DB Rows
120 x 12
140 x 10 (2 rep PR)
150 x 12 <--- Added straps

Reverse Pec Deck
110 x 12
130 x 12
150 x 12

Done. I had to get to my office Christmas party at work so I was in and out today. I'm pretty pumped about the conventional deficit dead PR. My original plan was to pull sumo, but my hips are feeling beat up so I decided to scratch that idea. Every pull felt strong and most importantly my form felt spot on which is almost never the case for me pulling conventional.

3 days in a row of PR's... it must be Christmas!!!

Pete22
12-19-2008, 06:37 PM
Box Squat (13" box w/ choked light & mini bands)
225 x 2 x 8 sets
275 x 2 <--- 15" box
315 x 1
365 x 2 <--- added Ace Briefs
405 x 1
405 x 1

Close-stance GM's
135 x 8
185 x 5
225 x 5
275 x 1

Band Pull-throughs
20 x 4 sets

Reverse Hypers
160 x 20
250 x 15
340 x 12

Done. My car got stuck in the snow twice today and I had to push it out... does that count as GPP?

Pete22
12-20-2008, 11:32 AM
DE Bench (3 grips, doubled mini's)
180 x 3 x 8 sets

Shirt Work - 3-Board Bench
225 x 5
275 x 3
315 x 2
365 x 3 <--- Add Katana
385 x 3
405 x 2.5 (couldn't lock out 3rd rep)
365 x 3

4-Board Bench (all sets w/ doubled mini's, raw)
185 x 10
225 x 7
275 x 2
225 x 8

Tri Ext/JM Press (from floor)
95 + 40lbs of chain x 20
115 + ... x 15
135 + ... x 12
155 + ... x 10
175 + ... x 5

Done. After looking around for a shirt cycle for my next meet, I took some ideas from a Rhodes article on Elite and a Brian Schwab Q&A. I'm planning on something like this:

3 weeks of Triples (3-board, 2-board, 1-board)
1 week out of shirt
3 weeks of Doubles (2-board, 1-board, touch)
1 week out of shirt
3 weeks of singles (1-board, touch, touch)
1 week out
Meet Week: Maybe hit opener depending on confidence

My sisters got me a new flat bench from Elitefts for X-mas. It's black on black and it's awesome, the pad alone is heavier then my old p.o.s. bench I've been using. I talked them into letting me have it early. :evillaugh:

http://www.flexcart.com/members/elitefts/flat-dumbbell-bench-400.jpg

johnnyo_99
12-20-2008, 01:40 PM
are you doing your shirt benching alone or at the gym?

Pete22
12-20-2008, 02:19 PM
are you doing your shirt benching alone or at the gym?

In my basement gym with my dad. He helps me get my shirt on and hands off (as best as he can). He's learning not to grab the bar as soon as I start to struggle. :tuttut:

johnnyo_99
12-21-2008, 11:39 AM
do you ever use bands or chains on your ME Bench/Squat days? or is it always straight weight?

Pete22
12-21-2008, 12:30 PM
do you ever use bands or chains on your ME Bench/Squat days? or is it always straight weight?

I've done ME floor presses and 2-board bench with chains. I use doubled mini's for heavy 3 & 4-board presses as an assistance movement usually after my DE day. To be honest, I do most of my ME work raw and at a commercial gym so I don't bring any bands or chains with me, so most of my accommodating resistance stuff is done on DE day.

As I get closer to my meet, I'm going to start doing some full-gear box squats with heavy band tension. We'll see how that goes.

Pete22
12-22-2008, 10:26 AM
High Box Squat (17" box, raw)
135 x 8
225 x 8
315 x 5
405 x 5
455 x 1
495 x 1
545 x 1 (20lb PR)
405 x 12
455 x 5

45-Degree Back Raise O' Death
BW x 25
60 x 12
100 x 6
I swear this wobbly p.o.s. will take me out one day...

Cable Pull-throughs
150 x 12
170 x 12
200 x 12

Leg Curls
Weight x 12 x 2 sets

Done. It is freakin' cold outside, -20 windchill. I had a frozen snot in my beard this morning without even noticing. :eek:

Pete22
12-23-2008, 12:19 PM
Floor Press w/ chains
135 + 40lbs of chains x 8
185 + ... x 8
225 + ... x 5
275 + ... x 3
295 + ... x 1
325 + ... x 1 (10lb PR)
315 x 2 <--- straight weight
275 x 3

Standing Military Press
135 x 5
165 x 5
185 x 3.5 (couldn't lock out the 4th rep)
135 x 12

EZ Bar Reverse Curls
65 x 15
85 x 12
85 x 12

EZ Bar Skull Crushers (w/ mini band held around back)
85 x 15
105 x 12
105 x 12
105 x 10

Reverse Hyper
160 x 15
250 x 15

Done. I have the rest of the week off from work, which worked out today b/c it's a mess outside with the snow and Siberian weather.

I witnessed an amazing game last night, my Bears are still alive!!! Now we need the Giants to beat the Vi-queens, we take care of business against the Texans, and it's playoff football in Chicago once again. Woot!

http://www.poormojo.org/pmjadaily/archives/ChrisFarleyDaBears.jpg

cougar23
12-23-2008, 12:44 PM
Nice lifts, we are gonna lose first round if we make the playoffs any how

Pete22
12-23-2008, 01:24 PM
Nice lifts, we are gonna lose first round if we make the playoffs any how

Thanks. Nah, have some faith. If we won the division, I think we'd play the best-seeded wild card winner which is Atlanta. We had them beat back in September, if it wasn't for that b.s. squib kick and that falling out of bounds catch at the last second. The only team in the NFC that scares me is the Giants. Either way, playoff football is fun.

Pete22
12-24-2008, 09:58 AM
Sumo Speed Deads
315 x 1 x 6 sets
405 x 1 x 2 sets

Bent Rows
135 x 10
225 x 15
275 x 8
275 x 10

Mini Kroc Rows
95 x 10
95 x 35

Band Pull-a-parts
Mini x 15 x 3 sets

Done. Felt like crap today so decided to just pull for speed vs. pulling heavy. The heaviest DB I have at home is a 95, so decided to rep it out for fun.

It's Christmas Eve and it's time to gorge myself these next two days and move up a weight class! :evillaugh:

http://s141.photobucket.com/albums/r62/commentyou/xmas/images/Merry-Christmas124.gif

johnnyo_99
12-24-2008, 07:18 PM
your training is intense, nice work, eat up! i figured out that I have been doing westside wrong, over doing it on DE days. Your log has set me straight, i plan on starting a training log at the beginning of the year so i can get some feedback. have a good one tomorrow.

Pete22
12-24-2008, 08:39 PM
your training is intense, nice work, eat up! i figured out that I have been doing westside wrong, over doing it on DE days. Your log has set me straight, i plan on starting a training log at the beginning of the year so i can get some feedback. have a good one tomorrow.

Thanks, have a Merry Christmas! I look forward to reading your log. I think I've been straying a bit from the standard Westside template in that I've been working up to heavy doubles and singles (not necessarily maxes) in briefs almost every DE Squat session lately. I tend to overdo it as well sometimes, I have to fight the urge to go heavy all the time.

Lones Green
12-24-2008, 09:02 PM
Doing Kroc rows like that would have me passed out! LOL!

Pete22
12-24-2008, 09:27 PM
Doing Kroc rows like that would have me passed out! LOL!

MINI Krocs... LOL! I've been shoveling snow all week so my GPP is up.

johnnyo_99
12-25-2008, 06:20 AM
Thanks, have a Merry Christmas! I look forward to reading your log. I think I've been straying a bit from the standard Westside template in that I've been working up to heavy doubles and singles (not necessarily maxes) in briefs almost every DE Squat session lately. I tend to overdo it as well sometimes, I have to fight the urge to go heavy all the time.

thats exactly what i was doing, in my briefs working up to heavy singles on my DE day, that wore me out quick! I probably won't do a 5th heavy day as you do. I'll substitute deadlifts with a squat motion each week for my ME day. I think the 5th day i will devote to rehab work with a foam roller/tennis ball. this past week i actually did westside the correct way, read a lot of dave tate articles and I feel much better, i'm sore but not beat up.

Pete22
12-25-2008, 06:56 AM
thats exactly what i was doing, in my briefs working up to heavy singles on my DE day, that wore me out quick! I probably won't do a 5th heavy day as you do. I'll substitute deadlifts with a squat motion each week for my ME day. I think the 5th day i will devote to rehab work with a foam roller/tennis ball. this past week i actually did westside the correct way, read a lot of dave tate articles and I feel much better, i'm sore but not beat up.

That's probably the best way to go.

Pete22
12-26-2008, 11:10 AM
Box Squat (13" box w/ choked light & mini bands)
205 x 2 x 8 sets
225 x 2
275 x 1
Tweaked something in my low back while warming up, so decided not to get the briefs on and work up.

ATF Front Squats
135 x 8
225 x 5
275 x 5
315 x 1

Reverse Hyper
160 x 15
250 x 15
340 x 15

Band Pull-throughs (2 lights)
20 x 3 sets

Tweaked my back while warming up, it felt like I got the wind knocked out of me for a second. It loosened up and started to feel a little better, so I finished up without doing anything stupid.

I have 3 crappy bars that I have laying around my basement, I decided to take the least bent one and turn it into a fat bar. I'm going to Home Depot and getting some 3" PVC pipe, we'll see how this works out.

Pete22
12-27-2008, 11:09 AM
DE Bench (3 grips, doubled mini's)
155 x 3 x 8 sets - (45% of 350)

2-Board - Shirt Work
225 x 5
275 x 3
315 x 1
365 x 3 <--- Add Katana
385 x 3
385 x 2.5 <--- Brought 3rd one too low, couldn't lock it out

3-Board Bench (all sets w/ doubled mini's)
185 x 10
225 x 6
245 x 3

Floor Press w/ Super Fat Bar
140 x 12
230 x 10
280 x 2

Standing Military Press w/ SF Bar
135 x 5 <--- lost balance trying to hold the damn thing
135 x 10

Tri Ext/JM Press w/ SF Bar
100 + 40lbs of chain x 15
120 + ... x 10
140 + ... x 8
140 + ... x 10

Reverse Hyper
160 x 20 x 2 sets

Done. So I decided to make a fat bar yesterday and it turns out the pipe I bought is 3" on the inside, and 3.5" in diameter on the outside. :redface:
So this makes it a Super Fat Bar that is almost impossible to grip. This thing is going to be great for Zerchers, but it's a little awkward for pressing movements and pulling is out of the question. I wrapped it in grip tape and athletic tape for a better grip, and it works pretty good.

Pressing with the bar feels like it's easier on the elbows and even shoulders to an extent, and my hands and forearms are already sore from gripping this monster. I have another bent bar laying around, so I think I'll make another Fat Bar, 2" this time, that I can pull and curl with as well.

Pete22
12-29-2008, 10:23 AM
Narrow Oly. Squat (w/ Buffalo Bar)
135 x 5
225 x 5
315 x 5
365 x 3 (+1 rep PR)
405 x 1
425 x 1 (20lb PR)
365 x 5 (+3 rep PR)

GM's
135 x 5 <--- stopped here, my low back is still hurting from my last DE session

Sumo Zercher Squats
135 x 5
185 x 5
225 x 5
275 x 2

45-Degree Back Raise
60 x 10
100 x 6
BW x 20
I felt like I was going to black out after every set??? :confused: I had to sit down for a second so I wouldn't fall over.

Leg Ext SS w/ Lying Leg Curls
Weight x 12 x 12
Weight x 10 x 10
Weight x 10 x 8

Weighted Decline Situps
25lbs x 12 x 3 sets

Done. (Leg) Curls for the girls...

Pete22
12-30-2008, 08:59 AM
Incline Bench (med. grip, thumbs from smooth)
135 x 5
185 x 5
225 x 5
245 x 3
275 x 1
315 x miss
275 x 2
225 x 11

DB Bench
100's x 10
100's x 10
120's x 6

Rolling DB Ext SS w/ Standing OH Rope Ext
50's x 15 - SS - 80 x 10
50's x 12 - SS - 80 x 12
50's x 12 - SS - 80 x 15

Reverse Pec Deck
120 x 12
120 x 12

Done. I was being stubborn today, I didn't want to go for 300 or 305 or anything else but 3 plates on incline and I failed miserably. Maybe I could've gotten it with a wider grip, but who knows.

Pete22
12-31-2008, 08:41 AM
Sumo Deads
135 x 5
225 x 5
315 x 5
405 x 5
500 x 1
405 x 5 <--- conventional

DB Rows
120 x 10
140 x 10
150 x 12 <--- add straps

HS Low Row (1-arm at a time)
90 x 15
135 x 10

Done. Didn't have much time to train this morning so I just got in what I could.

johnnyo_99
12-31-2008, 09:13 AM
Nice lifts, Happy New Year. Your well on your way to 600lbs!

Pete22
12-31-2008, 09:15 AM
Nice lifts, Happy New Year. Your well on your way to 600lbs!

Thanks man, you too! I'm going for 600 as my second attempt at my next meek... I got it all planned out, LOL.

Pete22
01-02-2009, 11:18 AM
Box Squat (13" box, w/ Green Bands)
225 x 2 x 8 sets
275 x 2 <--- 15" box
315 x 1
365 x 2 <--- add briefs
405 x 1
405 x 1

Sumo GM's
135 x 10 x 3 sets

45-Degree Back Raise
BW x 15 x 3 sets

Reverse Hyper
160 x 20
160 x 20 <--- 1-leg at a time
160 x 15 <--- 1-leg at a time

Light Band Pushdowns
100 reps

Done. Happy New Year to everyone!

NJPWRLFTR
01-02-2009, 02:28 PM
strong stuff in here,good work bro.

Pete22
01-02-2009, 03:36 PM
strong stuff in here,good work bro.

Thanks buddy, I appreciate it.

Pete22
01-03-2009, 11:19 AM
DE Bench (3 grips, doubled mini's)
175 x 3 x 8 sets (50% of 350)

1-Board - Shirt Work
225 x 5
275 x 3
315 x 1
365 x 3 <--- Add Katana
385 x 2
405 x 1

3-Board Bench (w/ Doubled Light Bands :eek:)
bar x 10
95 x 5
135 x 5
155 x 3
Don't know how much tension this was, but it felt like a hell of a lot to me. Bands were doubled around the base of the rack.

Standing Military Press
135 x 3
155 x 3
175 x 3
195 x 1

EZ-Bar Reverse Curls
65 x 12
85 x 12
105 x 8

Tri Ext/JM Press w/ SF Bar
120 x 20
140 x 15
160 x 12

Green Band Pushdowns
3 sets of 12

Done.

Pete22
01-05-2009, 11:40 AM
Front Squats (narrow, ATF)
135 x 5
225 x 5
275 x 3
315 x 1
335 x 1
375 x miss <--- set the safety pins too high for this set, banged 'em hard
315 x 3 (+2 rep PR)
365 x 1

Arched Back GM's
135 x 5
185 x 5
225 x 5
275 x 2

Leg Ext. SS w/ Leg Curls
Weight x 12 x 12
Weight x 10 x 8
Weight x 10 x 6

Pull-throughs
160 x 12
190 x 12

Decline Situps
25lbs at forehead x 10 x 3 sets

Done. Monday's are teh suck.

Pete22
01-06-2009, 10:29 AM
2-Board Bench
135 x 5
185 x 5
225 x 5
275 x 5
315 x 1
365 x 1 (15lb PR)
315 x 5 (+3 rep PR)

DB Bench
100's x 10
120's x 8 (+2 rep PR)

Rolling DB Ext. SS w/ Standing OH Rope Ext.
50's x 15 - SS - 80 x 12
60's x 8 - SS - 80 x 10
60's x 6 - SS - 80 x 8

Reverse Pec Deck
120 x 12
140 x 12

Done. Always feels good to hit a bench PR.

Pete22
01-07-2009, 11:24 AM
Bent Rows
135 x 12
225 x 10
275 x 5
225 x 10

Chins
BW x 12 <--- hammer grip
BW x 8 <--- hammer grip
BW x 6
BW x 5

HS Low-Row (1 arm at a time)
90 x 12
135 x 10
160 x 6
90 x 20

Face Pulls
120 x 12
130 x 10
130 x 10

Done. The bent rows were probably not a good idea today; my low back has been acting up lately and these didn't feel too good.

NJPWRLFTR
01-07-2009, 11:51 AM
Solid work bro,nice PR'S you got there!

Pete22
01-07-2009, 12:08 PM
Solid work bro,nice PR'S you got there!

Thanks, I see you got your own Westside journey goin' on too. I'll have to check it out.

NJPWRLFTR
01-07-2009, 12:09 PM
Thanks Bro

Pete22
01-09-2009, 07:06 PM
Box Squat (13" box, w/ Green Bands)
225 x 2 x 6 sets
225 x 1 <--- Add Light Bands, 15" box
275 x 3 <--- Add Briefs
315 x 1
365 x 1
This had to be a little over 200lbs of band tension at the top, both bands were choked around the base of the rack and a dumbbell for extra tension.

Lunges
135 x 5 per leg
185 x 5 per leg
225 x 5 per leg
275 x 1 per leg

Band Pull-throughs (green band)
3 sets of 20

Reverse Hyper
160 x 15
160 x 15 (1 leg at a time)

Done. That's the most band tension I've ever used. It nearly threw me backwards on the last two sets, walking it out with bands sucks.

NJPWRLFTR
01-09-2009, 07:08 PM
Solid!

how was the speed?

Pete22
01-09-2009, 07:32 PM
Solid!

how was the speed?

To be honest, my speed sucked today. My back has been killing me the past few days so I basically just used my "speed sets" as almost a warm-up for the heavier stuff in briefs.

NJPWRLFTR
01-09-2009, 07:50 PM
How do you like briefs?

do you feel that they have given you some carry over to your RAW squat?

Lones Green
01-09-2009, 08:22 PM
How do you like briefs?

do you feel that they have given you some carry over to your RAW squat?

What are these so called "raw squats" you speak of?

NJPWRLFTR
01-09-2009, 08:35 PM
lol,what you mean?

raw,no gear lol.

Pete22
01-10-2009, 01:20 AM
How do you like briefs? do you feel that they have given you some carry over to your RAW squat?

These aren't your standard groove briefs, these are Metal Ace Briefs. They're basically a double-ply squat suit w/o the straps, very gangsta. Carryover, not sure, maybe 50-75lbs... give or take 50-75lbs, lol. But squatting in gear vs. raw is a different beast altogether. I really like them more and more as I use them and as they break-in.


What are these so called "raw squats" you speak of?

Squatting without bands maybe? :confused: ...... :evillaugh:

Pete22
01-10-2009, 12:09 PM
DE Bench (3 grips, doubled mini's)
195 x 3 x 8 sets (55% of 350)

3-Board Bench (w/ doubled mini's)
225 x 7
245 x 3
225 x 7

Standing Military Press
135 x 5
155 x 5
175 x 5 (+2 rep PR?)

Tri Ext/JM Press (from floor, w/ 40lbs of chain)
115 x 20
135 x 12
155 x 10

EZ-Bar Reverse Curls
65 x 15 x 3 sets

Mini band pull-aparts
3 sets of 15

Done. Didn't have much in the tank today.

johnnyo_99
01-10-2009, 03:03 PM
dang dude, i'd kill to have bench strength like that, 300lbs seems so far way for me. how many years you been lifting weights?

NJPWRLFTR
01-10-2009, 03:04 PM
very nice session.

Pete22
01-10-2009, 04:35 PM
dang dude, i'd kill to have bench strength like that, 300lbs seems so far way for me. how many years you been lifting weights?

Thanks man. I've been lifting off and on since high school, never with any serious focus or commitment though. I first hit 315 probably about 3 or 4 years ago, but I battled pec and shoulder injuries and kind of gave up on benching for a while.

Ever since I've started this Westside-style training, my bench is finally moving again. All my raw work now is index on smooth or thumbs from smooth grip to try to avoid some of the pec issues I've had in the past.

Pete22
01-10-2009, 04:37 PM
very nice session.

Thanks man, I felt like crap today though.

Pete22
01-12-2009, 11:09 AM
High Box Squat (17" box)
135 x 8
225 x 5
315 x 5
405 x 5
455 x 3
495 x 1
545 x 1
555 x 1 (10lb PR)

Sumo Zercher Squats
135 x 5
185 x 5
225 x 5
275 x 3

45-Degree Back Raise
BW x 20
60 x 10
60 x 10
Still getting extremely lightheaded/dizzy doing these, not sure what the deal is. :confused:

Decline Situps
25lb plate at forehead x 10 reps x 3 sets

Leg Ext. SS w/ Leg Curls
Weight x 10 x 10
Weight x 10 x 8
Weight x 8 x 5

Done. It snowed about 8" over the weekend, now there is another 5" on the way. :swear:

Pete22
01-13-2009, 06:50 PM
Medium Grip Bench (thumbs from smooth grip)
135 x 8
185 x 5
225 x 5
275 x 3
315 x 2
315 x 4
225 x 15

Standing Military Press
135 x 15
155 x 6

Rolling DB Ext SS w/ Standing OH Rope Ext.
50's x 15 - SS - 80 x 12
50's x 12 - SS - 80 x 10
50's x 10 - SS- 80 x 12

Reverse Pec Deck
120 x 12
140 x 10

Okay, so my original plan was to deload, but it looks like I kinda scrapped that idea. It was more of a back-off day on bench as I didn't plan on working up to anything max or near max.

Pete22
01-14-2009, 11:42 AM
Sumo Deficit Deads (2" platform)
135 x 5
225 x 5
315 x 5
405 x 5
455 x 1
500 x 1

DB Rows
120 x 10
140 x 10
150 x 10 <--- add straps

Chins
BW x 8 <--- hammer grip
BW x 6
BW x 5 <--- hammer girp
BW x 4

HS Low-Row (1 arm at a time)
135 x 10
160 x 6

Face Pulls
110 x 12
120 x 10
120 x 10

Done.

Pete22
01-16-2009, 05:04 PM
Box Squat (13" box, w/ Green Bands)
205 x 2 x 6 sets
225 x 2 <--- 15" box
275 x 2
315 x 3 <--- add briefs
365 x 2
405 x 1
405 x 1
455 x dump <--- tried to add suit, couldn't get it on all the way

45-Degree Back Raise
65 x 10 x 3 sets

Reverse Hyper
160 x 15
250 x 12
250 x 12

Done. So I tried to get my Ace suit on today over my briefs. Without the briefs the suit is a pretty tight, but over the briefs wasn't happening. I couldn't get the suit seated all the way, I attempted 455 with the green bands and I dumped it about a 1/3 of the way down.

This is very discouraging. If I can't get this to work, my options for the meet will be to either go with the briefs only under a loose single-ply suit or no briefs and just the Ace suit. We'll see...

johnnyo_99
01-16-2009, 06:28 PM
I think it would better for you to go with just the Ace suit. I don't know personally but from what i've heard briefs have marginal effect, better off just getting a tighter ace suit. is this your first time to go double-ply for a meet? when is your meet and do you have anybody that goes with you to handle for ya?

also, is the 15" box your parellel point?

Pete22
01-16-2009, 08:47 PM
I think it would better for you to go with just the Ace suit. I don't know personally but from what i've heard briefs have marginal effect, better off just getting a tighter ace suit. is this your first time to go double-ply for a meet? when is your meet and do you have anybody that goes with you to handle for ya?

The Ace briefs are pretty much an Ace suit w/o the straps, so they give some good carryover. I've been thinking about it, and I'm probably just gonna go with my Ace suit w/o briefs underneath. The brief/suit combo is probably too much for me right now, and I doubt I'd be able to get anywhere near depth.

My first meet I squatted raw, and my second was a push/pull, so this is actually going to be my first time squatting geared in a comp. The meet is March 14, and yeah two of my buddies who have been handling for me in the previous meets are coming with me again.


also, is the 15" box your parellel point?

Yeah just about.

Pete22
01-17-2009, 11:05 AM
DE Bench (3 grips, doubled mini's & 40lbs of chain)
160 x 3 x 8 sets (45% of 350)

3-Board Bench (w/ doubled mini's)
225 x 8
245 x 3
245 x 4
255 x 3
275 x 1

Standing Military Press
135 x 5
155 x 5
175 x 4

Tri Ext/JM Press w/ SF Bar (w/ 40lbs of chain)
115 x 15
135 x 12
155 x 10
175 x 8

Band Pushdowns
Green band x 15 x 3 sets

Reverse Curls (straight bar)
95 x 10 x 2 sets

Done. Didn't have anyone to help me out with shirt work today, so I'm gonna have to push that to Tuesday in place of my raw ME bench work; not a big deal.

Lones Green
01-17-2009, 12:22 PM
Dude Ace/Ace is probably a bad idea. Guys have a hard time hitting depth with 800 lbs on there back with that combo, LOL.

Suit only is probably a good idea.

Pete22
01-17-2009, 12:39 PM
Dude Ace/Ace is probably a bad idea. Guys have a hard time hitting depth with 800 lbs on there back with that combo, LOL.

Suit only is probably a good idea.

You're right, I didn't know what the hell I was getting myself into... literally, Lol.

Lones Green
01-17-2009, 02:26 PM
You're right, I didn't know what the hell I was getting myself into... literally, Lol.

I keep being tempted to try the ace briefs, but I know I would be in a world of frustration, so I'm sticking with another pair of vikings.

Pete22
01-19-2009, 10:30 AM
Narrow Oly. Style Squats (w/ Buffalo Bar)
135 x 5
225 x 5
315 x 5
365 x 1

Pull-throughs
150 x 10
170 x 10
190 x 10

Leg Curls
Weight x 10 x 3 sets

Done. Now that's what I call a deload.

Pete22
01-20-2009, 11:04 AM
Floor Press
135 x 5
185 x 5
225 x 5
275 x 5

DB Bench
80's x 10
100's x 20

Rolling DB Ext SS w/ Standing OH Rope Ext
50's x 10 - SS - 80 x 10
50's x 10 - SS - 80 x 10

EZ-Bar Reverse Curls
75 x 10
95 x 8

Reverse Pec Deck
120 x 12
120 x 12

Done. Brb deloadin'.

johnnyo_99
01-20-2009, 07:00 PM
nice deload

Pete22
01-21-2009, 07:19 AM
nice deload

Thanks, I was feeling a little beat up. I figured I'd turn it down a notch for a week.

Pete22
01-21-2009, 10:07 AM
SLDL (off high platform, bar touch shoes)
135 x 10
225 x 5
275 x 5
315 x 5
I got this idea from reading Kroc's log. I go down until the bar touches the top of my feet, pause for a sec, then back up.

Hammer Low-Row (1-arm at a time)
90 x 10
135 x 10
160 x 8

Face Pulls
120 x 12 x 3 sets

Done.

Pete22
01-24-2009, 11:59 AM
DE Bench (3 grips, doubled mini's & 40lbs of chain)
175 x 3 x 8 sets (50% of 350)

Standing Military Press
135 x 5
155 x 5
175 x 3

Tri Ext/JM Press
115 + 40lbs of chain x 15
135 + ... x 12
155 + ... x 10
115 + ... x 15

Mini Band Pull-aparts
3 sets of 15

Green Band Pushdowns
3 sets of 15

Reverse Hyper
160 x 10
250 x 10
250 x 10

Done. I've been dealing with a lot of stress at work these past couple of weeks, combined with some personal issues and the arctic weather this time of year, it looks like I came down with the flu. I've been feeling crappy all week, and it hit me full force yesterday with a fever, vomiting, and all the other good stuff. I had to skip DE Squat day yesterday, but felt half decent enough to at least get some bench work in today.

Tough times don't last, but tough people do. :ninja:

johnnyo_99
01-24-2009, 05:40 PM
your workouts are sick even when your sick.

Pete22
01-24-2009, 06:04 PM
your workouts are sick even when your sick.

LOL, thanks dude.

Pete22
01-26-2009, 11:38 AM
Front Squats (narrow, ATF)
135 x 5
225 x 5
275 x 3
315 x 1
335 x 1
315 x 5 <--- Oly. Back Squat

SLDL (off high platform, bar touch shoes)
135 x 5
225 x 5
315 x 5

Lunges
135 x 10 per leg
185 x 5 per leg

Leg Curls
3 sets of 10

Done. Still not feeling like myself yet, but getting better.

Pete22
01-27-2009, 12:04 PM
Incline Bench
135 x 5
185 x 5
225 x 5
275 x 1
225 x 12

Standing Military Press
135 x 5
155 x 5
175 x 3
135 x 10

Tri Ext/JM Press
135 x 15
155 x 10
175 x 10
135 x 10

Rolling DB Ext
45's x 10
55's x 8
55's x 8

Standing OH Rope Ext
80 x 10
90 x 10
100 x 10

Reverse Pec Deck
120 x 12
140 x 10
160 x 8

Done. Had a lot more energy today. Not a typical ME day, more of a RE day if anything. I didn't think I'd be able to do anything heavy on incline coming off the flu, but 275 flew up pretty fast, so I didn't lose too much strength. Would've gone for more but I didn't have a spotter, and the power racks were occupied by trainers bosu-ball squatting their clients. :scratch:

Pete22
01-28-2009, 06:44 PM
Sumo Deads (RAW! not even a belt :evillaugh:)
135 x 5
225 x 5
315 x 5
405 x 3
455 x 1
500 x 1
520 x 1
550 x 1

DB Rows
120's x 10
140's x 10

HS Chest Supported Rows
140 x 12
230 x 6
230 x 5
230 x 5

Chins
BW x 6
BW x 6
BW x 5 <--- hammer grip

Face Pulls
120 x 12
130 x 10
140 x 10

Done. So I somehow talked myself into pulling, and I'm glad I did. This was my thought process, "Just gonna go in and do some DB rows and some other assistance stuff... well since I'm not pulling heavy I might as well do some bent-over rows... Hell, the bar is already loaded on the ground I might as well do some speed pulls... Man these are feelin' good... F*** IT! I'm goin' heavy." The only bad thing was I had no belt or chalk on me, so this was as raw as it gets, lol.

NJPWRLFTR
01-28-2009, 06:46 PM
strong deads man!!

gatorman2k6
01-28-2009, 08:18 PM
Nice pulls! I've been checking this journal out every so often. Keep up the strong work!

Pete22
01-29-2009, 07:01 AM
Thanks guys, I was kinda surprised how good those 500+ pulls felt. Deficit deads have really helped me with speed off the floor.

johnnyo_99
01-29-2009, 07:37 AM
whats your diet look like? with the amount of weight you throw around i bet you eat like a horse!

Pete22
01-29-2009, 09:18 AM
whats your diet look like? with the amount of weight you throw around i bet you eat like a horse!

LOL! More like an angry pig. I pretty much eat whatever I want, I don't really eat any sweets (pastries, donuts, etc) and I try to stay away from too much fried food. Other than that, it's fair game. Here's a typical day:

Breakfast
50g of whey protein
3 eggs
hashbrowns

Mid-morning snack
Turkey/ham sandwich on wheat or rye bread

Lunch
Usually a giant steak burrito

Mid-afternoon snack
50g of whey protein

Dinner
Whatever the hell my mom makes (yes I still live at home)
Lots of chicken, steak, potatoes and Polish food.

Pre-bed snack
(Dinner leftovers... I can't fall asleep hungry :D)

Don't really know what the macro breakdown on that is, don't really care, it's probably 4,000+ cals I'm guessing.

Pete22
01-30-2009, 05:14 PM
Box Squat (13" box, w/ Light Bands & 40lbs of chain)
185 x 2 x 2 sets
205 x 2 x 6 sets
225 x 2 <--- 15" box
275 x 2
315 x 1
365 x 2 <--- Add Ace Suit (straps down)
405 x 2
455 x 1

Reverse Hyper
160 x 10
250 x 10
300 x 10

Done. I didn't realize how fried my erectors were from pulling until I started warming up, they were absolutely toast after squatting. The reverse hypers were torture, but felt good in a sick sadistic way :evillaugh:. I was done after those.

On another note, I decided to work-up in the suit instead of the briefs today to try to break it in a little bit; it definitely feels a little tighter in the hips.

Pete22
01-31-2009, 09:28 AM
DE Bench (3 grips, doubled mini's)
195 x 3 x 8 sets

Floor Press
135 + 40lbs of chain x 5
185 + ... x 5
225 + ... x 5
275 + ... x 5

Green Band Pushdowns
4 sets of 15

Mini band pull-aparts
4 sets of 15

Reverse Curls
95 x 10 x 2 sets

Done. Decided to give my elbows a break today from heavy extensions and JM presses.

Pete22
01-31-2009, 04:45 PM
Made a quick vid of a couple sets of DE bench and floor press today.

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johnnyo_99
01-31-2009, 08:43 PM
hell of a DE workout, nice vid.

Pete22
02-02-2009, 08:40 AM
High Box Squat (17" box, raw)
135 x 5
225 x 5
315 x 5
405 x 5
455 x 3
495 x 1
515 x 1
545 x 1
455 x 5

Arched Back GM
135 x 5
185 x 5
225 x 5

SLDL (off high platform, bar touch shoes)
135 x 5
225 x 5
315 x 5

Leg Curls
2 sets of 10

Done. First time doing GM's in a few weeks b/c of some low back pain, felt okay.

Pete22
02-03-2009, 09:54 AM
2-Board Bench (thumbs from smooth grip)
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
335 x 1
355 x 1
375 x we'll never know...
315 x 3

DB Bench
80's x 5
100's x 10
120's x 8

Rolling DB Ext -SS- w/ Standing OH Rope Ext
50's x 12 -SS- 80 x 12
50's x 10 -SS- 90 x 10
50's x 10 -SS- 100 x 10

Done. So I was going for 375, which would've been a 10lb PR, and I asked some guy who looked like he had been schooled in the etiquette of bench press spotting if he could give me a spot. He asked if I wanted a liftoff, so I said sure why not. So I count to 3, take in air and get tight, and get the liftoff.

However, this is where this story goes bad; the guy never took his hands off the bar. I didn't want to say "let go!" and lose air and tightness, so he then procedes to hold the bar tightly for the whole rep and help me down and up. Oh well, that's what I get for not saying "Yes, I would like a liftoff, that means 'lift' and then 'get your f***in' hands off!!!" /story. :D

NJPWRLFTR
02-03-2009, 10:04 AM
Strong board pressing man damn!

I was wondering on your db bench do you pause at the bottom,if so has it help with your bench?

Pete22
02-03-2009, 10:30 AM
Strong board pressing man damn!

I was wondering on your db bench do you pause at the bottom,if so has it help with your bench?

Thanks dude. No I don't really pause at all, but I still feel like DB bench helps my bottom end strength even without pausing.

NJPWRLFTR
02-03-2009, 10:31 AM
ah i see,i think i may start incorperrating them on my next cycle of 5/3/1..

Pete22
02-03-2009, 10:52 AM
ah i see,i think i may start incorperrating them on my next cycle of 5/3/1..

That's a good idea. When I my DB bench started moving up, so did my bench... so see how it works for you.

NJPWRLFTR
02-03-2009, 10:53 AM
awsome,hopfully im that lucky lol.

Pete22
02-04-2009, 10:17 AM
SLDL (off high platform, bar touch shoes)
135 x 5
225 x 5
315 x 7
365 x 3

Chins
BW x 10
BW x 8
BW x 6
BW x 6 <--- hammer grip

Seated Rows w/ V-Grip Fat Handle
200 x 8
220 x 8
240 x 5

HS Chest Supported Rows
180 x 8
180 x 8
180 x 10

Reverse Pec Deck
120 x 12
120 x 12

Done. Not sure why I'm doing these SLDL's so much lately, but I feel like they're making my hammies stronger so what the heck.

Pete22
02-06-2009, 10:55 AM
So I just heard that there is a Push/Pull meet going on about 45 minutes from my house next Saturday, and what better way to spend Valentine's Day then with my sweetheart... the iron.

The deadline to send in registration is tomorrow, and I'm seriously considering doing this as a "tune-up" meet to the IL State Meet on March 15th. I haven't competed in over 3 months now and I'm gettin' antsy.

If I do this, I'll probably go with something like this:

Bench
Opener: 402.3
2nd attempt: 418.9
3rd attempt: Pass

Deadlift
Opener: 518.1
2nd: 600.8
3rd: Pass

Am I an idiot for doing this? Lol...

Pete22
02-06-2009, 06:27 PM
Box Squat (13" box, w/ Light Bands)
185 x 2 x 2 sets
225 x 2 x 6 sets

Free Squats (wide comp stance)
275 x 2
315 x 2
365 x 2
405 x 3 <--- Add Briefs
455 x 2
500 x 1
500 x 1

Green Band Pull-throughs
4 sets of 15

Reverse Hyper
160 x 12
250 x 12
340 x 12

Mini Band Pull-aparts
4 sets of 15

Done. So it looks like I'm definitely doing that meet next Saturday, it's the "APF/AAPF Jakked Hardcore Push/Pull". I think it'll be a good opportunity to get some more comp practice in the Katana before the State meet in March, and I'll probably be going for a 600lb pull as well.

As far as tonight's training, all the box squats I've been doing have been messing with my confidence on free squatting. I haven't really had any practice in the briefs or suit w/o a box, so I wanted to see where my form and everything was at. Considering this was my first time free squatting in the briefs, I guess it went okay. I'm figuring with straps up and wraps, I'm looking at a 550ish opener? That might be too optimistic, but we'll see how it goes these next few weeks.

I'm gonna post a vid of tonight's squatting soon.

Pete22
02-06-2009, 07:25 PM
A little video of tonight's squatting...

D4DkekOqehk

johnnyo_99
02-07-2009, 09:15 AM
So I just heard that there is a Push/Pull meet going on about 45 minutes from my house next Saturday, and what better way to spend Valentine's Day then with my sweetheart... the iron.

The deadline to send in registration is tomorrow, and I'm seriously considering doing this as a "tune-up" meet to the IL State Meet on March 15th. I haven't competed in over 3 months now and I'm gettin' antsy.

If I do this, I'll probably go with something like this:

Bench
Opener: 402.3
2nd attempt: 418.9
3rd attempt: Pass

Deadlift
Opener: 518.1
2nd: 600.8
3rd: Pass

Am I an idiot for doing this? Lol...

depends on how you feel about your recovery. maybe you should do bench only to get some work with your katana and pass on the deadlift to keep your back fresh.

what type of briefs do you have?

Pete22
02-07-2009, 10:22 AM
DE Bench (3 grips, doubled mini's)
165 x 3 x 8 sets (45% of 350)

Bench - Shirt Work
225 x 2
275 x 2
315 x 1
365 x 1 <--- 2-Board, Add Katana
385 x 1 <--- 2-Board
405 x no touch (about 1-board height)
425 x no touch (about 1-board height)
365 x 1 <--- w/ loose Fury
385 x 1 <--- Fury

3-Board Bench (w/ Doubled Mini's)
225 x 5
225 x 5
225 x 5
245 x 3

Standing Military Press
135 x 5
155 x 5
175 x 5

Tri Ext/JM Press (w/ Doubled Mini's)
95 x 15
115 x 10
135 x 10
95 x 12

Light Band Hammer Curls
100 reps

Done. Well that sucks, I couldn't get anything to touch with the Katana. It's going to take probably another 20 or so pounds to touch, and I'm not sure if I can lock that out at this point. I'm going to open up in the Fury next weekend and then switch to the Katana for my last two attempts and see what happens.

Pete22
02-07-2009, 10:25 AM
depends on how you feel about your recovery. maybe you should do bench only to get some work with your katana and pass on the deadlift to keep your back fresh.

what type of briefs do you have?

I have Metal Ace Briefs. I'm only going for two deadlift attempts, so I think I should be alright. I'll take about 2 weeks off from pulling heavy after that, then I'll hit my opener for the meet in March, and then I should be good to go.

Pete22
02-09-2009, 09:44 AM
Narrow Oly. Squat
135 x 5
225 x 5
315 x 5
365 x 3
405 x 1
315 x 10

GM's
135 x 5
185 x 5
225 x 5

45-Degree Back Raise
60 x 10
60 x 10

Standing Pulldown Abs
5 sets of 10

Leg Curls
2 sets of 10

Done. Nothing crazy today as I have the Push/Pull meet this Saturday. I've noticed that my abs are one of my major weaknesses and something I've been neglecting for some time now. I'm going to throw these standing abs in about 2-3 days a week and see what happens.

Lones Green
02-09-2009, 10:08 AM
I say go for the meet!

Pete22
02-09-2009, 10:23 AM
I say go for the meet!

Done! The check's in the mail so there's no backing out now, lol.

Pete22
02-10-2009, 09:42 AM
Bench Press (med. grip, thumbs from smooth)
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
275 x 5

Tri Ext/JM Press - SS - Standing OH Rope Ext
135 x 15 - ss - 80 x 12
135 x 12 - ss - 80 x 10
135 x 12 - ss - 80 x 12

Reverse Pec Deck
120 x 12 x 3 sets

Standing Pulldown Abs
3 sets of 12

Done. RE = Repeated Effort.

slashkills
02-10-2009, 05:09 PM
what kind of RE because i think there is two types. westside uses a timed method somehow. is that what you are doing?

Pete22
02-10-2009, 06:05 PM
what kind of RE because i think there is two types. westside uses a timed method somehow. is that what you are doing?

No definitely not timed. This is just moving fairly heavy weight for reps. What you're thinking of is the Repetition Method, where you do higher reps or reps for time either for hypertrophy or just recovery purposes.

I don't know, I could be wrong though. The Westside system is always changing from what I read.

Pete22
02-11-2009, 11:11 AM
DB Rows
100's x 10
120's x 10
150's x 10

HS Low-Row (1-arm at a time)
90 x 10
135 x 10
160 x 5

Reverse Pec Deck
120 x 12
140 x 12

45-Degree Back Raise
BW x 15 x 3 sets

Done. Just wanted to get in some upper back stuff and a little bit of recovery work. I'll probably hit some light reverse hypers and band pushdowns tonight for some more recovery, and then shut it down for the meet on Saturday.

Pete22
02-14-2009, 06:23 PM
Just got back from the meet, here are the results:

Bench
Opener: 365lbs - Good Lift (Loose Fury)
2nd Attempt: 405lbs - No Good (Katana, barely touched and beat the press call)
3rd Attempt: 425lbs - Good Lift

Deadlift
Opener: 520lbs - Good Lift
2nd Attempt: 600lbs - Good Lift
3rd Attempt: 650lbs - No good (no attempt really)

So for a last minute meet, this went fairly well. The Jakked Hardcore Gym had a great atmosphere; I had a great time and met some really cool dudes. The owner of the gym is a nice guy, he offered to let me come up there and train with them on weekends... very cool.

I finally touched something with the Katana, and the 425 went up nice and fast. I pulled in a single-ply Champion suit (:rolleyes: I know) and the first two attempts went great. For some reason, I thought it would be a good idea to throw my Ace briefs on for my last attempt at 650. Horrible idea! I couldn't even get down to the bar, I ended up being hunched over and didn't even break the floor. Oh well, 660 is the goal (triple BW) for the State Meet in March.

Back to the grind Monday...

Here's a vid of my two good Deads (left the camera in the car for bench).

ca3vRZULi78

slashkills
02-14-2009, 07:04 PM
nice job. where is this place at? so are your doing two Me days and two Re days now? could a De day be replaced by a Re day?

johnnyo_99
02-14-2009, 08:20 PM
nice lifts man, congrats on getting that katana to touch.

Pete22
02-15-2009, 05:36 AM
nice job. where is this place at? so are your doing two Me days and two Re days now? could a De day be replaced by a Re day?

The gym is in Montgomery, IL. No, I just threw in the RE day b/c I had this meet coming up. You could definitely replace a DE day with an RE day; I usually like to sub it in for a ME day occasionally when I'm feeling beat up.


nice lifts man, congrats on getting that katana to touch.

Thanks buddy, it felt good.

Pete22
02-16-2009, 10:34 AM
After the meet is before the meet...

Front Squats (narrow, ATF)
135 x 5
225 x 5
275 x 5
315 x 2
335 x 1
375 x miss
315 x 2

45-Degree Back Raise
65 x 10
65 x 10

Pull-Throughs
150 x 12
170 x 12
190 x 12

Standing Pulldown Abs
3 sets of 10

Leg Curls
2 sets of 10

Seated Hip Abduction Machine
3 sets of 20

Done. My right hip is killing me. Ironically enough I didn't injure it actually pulling at the meet, I felt a strain in it while trying to get my briefs on for the 3rd deadlift attempt. I tried the hip abduction machine to loosen it up and get some blood in there :cool:.

Pete22
02-17-2009, 10:33 AM
Floor Press (thumbs from smooth grip)
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
335 x 1
315 x 3

Standing Military Press
135 x 5
155 x 5
185 x 4
135 x 10

Rolling DB Ext -SS- Stand OH Rope Ext
55's x 10 -SS- 80 x 10
55's x 10 -SS- 80 x 10
55's x 10 -SS- 80 x 10

EZ-Bar Reverse Curls
95 x 10 x 2 sets

Reverse Pec Deck
120 x 12
140 x 10

Done. I definitely had more in me than the 335, but I decided to stop there for today.

Pete22
02-18-2009, 11:20 AM
DB Rows
100's x 10
120's x 10
150's x 12 <--- straps
120's x 20 (PR of some kind maybe)

HS Chest Supported Rows
130 x 12
220 x 10
270 x 5

Chins
3 sets of 5

Face Pulls
120 x 12
130 x 10
130 x 10

Standing Pulldown Abs
3 sets of 10

Done.

Pete22
02-20-2009, 06:07 PM
Box Squat (13" box, w/ Green Bands)
205 x 2 x 6 sets

Wide Stance Free Squat - Gear Work
225 x 2
275 x 2
315 x 2
365 x 1
405 x 5 <--- Add Ace Suit straps down
455 x 3
500 x 2
500 x 2

45-Degree Back Raise
75 x 10 x 3 sets

Reverse Hyper
160 x 15
250 x 15
250 x 15

Done. Either I got fatter or the suit shrunk (probably the former), b/c it felt extremely tight and all those squats were a bit high. I'll get this to work though.

Strong(er)
02-20-2009, 08:14 PM
Strong Stuff!

Good Work Bro!

Pete22
02-21-2009, 09:20 AM
DE Bench (3 grips, doubled mini's)
175 x 3 x 8 sets (50% of 350)

3-Board Bench (w/ doubled mini's)
185 x 5
225 x 5
225 x 5
225 x 5

Tri Ext/JM Press (w/ doubled mini's)
bar x 15
95 x 15
115 x 10
135 x 10
95 x 15

EZ Bar Reverse Curls
85 x 10 x 3 sets

Mini Band Pull-aparts
3 sets of 15

Green Band Pushdowns
3 sets of 15

Done.

Pete22
02-21-2009, 09:20 AM
Strong Stuff!

Good Work Bro!

Thanks bud.

Pete22
02-23-2009, 01:27 PM
Box Squat (15" box w/ Choked Green Bands)
135 x 5
185 x 5
225 x 3
275 x 2
315 x 1
365 x 3 <---Add Suit (Straps Down)
405 x 1
425 x 1
405 x 1

Concentric GM's (off pins, from belly button)
135 x 5
225 x 5
275 x 5
315 x 5

45-Degree Back Raise
95 x 10
95 x 10

Reverse Hyper
160 x 15
250 x 15

Done. Stayed home from work sick today; sore throat, runny nose, etc...

The suit is feeling better each time I wear it, I'll try to get the straps up and get some free squats down soon. First time trying concentric GM's, I really like them but I imagine they'd be even better suspended from chains instead of off the pins.

Lones Green
02-23-2009, 03:22 PM
Those greens are insane, great job. The concentric GM's take me forever to myself up off pins.

Pete22
02-23-2009, 04:21 PM
Those greens are insane, great job. The concentric GM's take me forever to myself up off pins.

Thanks brah. Yeah I just bought some more heavy duty spring clips and chain for a nice little chain suspended GM setup.

Pete22
02-24-2009, 11:26 AM
Incline Bench
135 x 8
185 x 5
225 x 3
245 x 3
275 x 1
295 x 1
315 x miss (stalled halfway up)
225 x 13

Standing Military Press
135 x 3
155 x 3
175 x 3
195 x 2

Tri Ext/JM Press
135 x 15
155 x 8
155 x 8

Standing OH Rope Ext
80 x 12
90 x 12
100 x 10

BB Reverse Curls
95 x 10
95 x 10
95 x 8

Done. I don't know why the hell I can't get 315 on incline yet. I could probably get 15+ reps of 225 when fresh, yet I can't seem to get it yet...wtf?! On a positive note, got a huge pump in teh gunz today. :thumbup:

Pete22
02-25-2009, 10:16 AM
SLDL (off high platform, bar touch shoes)
135 x 5
225 x 5
315 x 8
365 x 5
405 x 2

Chins
BW x 10
BW x 8 <--- hammer grip

HS Low Row (1 arm at a time)
115 x 10
160 x 7

Reverse Pec Deck
120 x 10
120 x 10

Pulldown Abs
3 sets of 10

Done. Short and sweet today.

johnnyo_99
02-26-2009, 08:35 PM
you continue to impress man, i look forward to see your log to get motivated!

Pete22
02-27-2009, 07:49 AM
you continue to impress man, i look forward to see your log to get motivated!

Thanks man, good to see you back posting again.

Pete22
02-27-2009, 05:57 PM
Box Squat (13" Box, Light Bands)
225 x 2 x 6 sets

Free Squat (Wide stance, gear work)
225 x 2
275 x 2
315 x 2
365 x 2
405 x 5 <--- Add Suit straps down
455 x 3
500 x 1
500 x 1
500 x 1 <--- Straps up

Band Pull-throughs
Green Band x 5 sets of 20

Reverse Hyper
160 x 20
250 x 20

Done. Just tried to hit my opener (500) a few times today.

Pete22
02-28-2009, 08:55 AM
DE Bench (3 grips, doubled mini's)
195 x 3 x 8 sets (55% of 350)

2-Board Bench - Shirt Work
225 x 3
275 x 3
315 x 3
365 x 2 <--- Add Katana
405 x 1
425 x 1 <--- (Opener)
455 x 1 <--- (2nd attempt?)

Floor Press
135 + 40lbs of chain x 10
225 + ... x 10
275 + ... x 5

Tri Ext/JM Press
95 + 40lbs of chain x 20
115 + ... x 15
135 + ... x 15
155 + ... x 12
175 + ... x 8

Mini Band Pull-aparts
3 sets of 20

Done. Shirt work felt good today. I'm going to open up with 425 at the State meet in March, then probably go 450 for the 2nd, and then 475 if all goes according to plan.

Pete22
03-01-2009, 09:03 AM
So I got my income tax refund the other day, and I decided to splurge this morning and get myself one of these:

Safety Squat Yoke Bar from Elite:ninja:

http://www.flexcart.com/members/elitefts/yoke-ss-bar400.jpg

Lones Green
03-01-2009, 10:23 AM
So I got my income tax refund the other day, and I decided to splurge this morning and get myself one of these:

Safety Squat Yoke Bar from Elite:ninja:

http://www.flexcart.com/members/elitefts/yoke-ss-bar400.jpg

Sweet! You ever squatted with one before? They'll keep you from leaning forward, thats for sure...

johnnyo_99
03-01-2009, 10:24 AM
nice dude, nice

Pete22
03-01-2009, 10:44 AM
Sweet! You ever squatted with one before? They'll keep you from leaning forward, thats for sure...

Never, hopefully this thing won't rip my head off. Good times ahead. :whip:


nice dude, nice
Girls buy expensive shoes and purses, men buy Yoke Bars haha. :clown:

Lones Green
03-01-2009, 02:12 PM
Just push them handles up on the way up

Pete22
03-02-2009, 06:08 PM
Box Squat (Green and Light Bands, 15" box)
135 x 3
185 x 3
225 x 1
275 x 1
315 x 2 <--- Add suit straps down
365 x 1 (rough)
365 x 1 (rougher)
405 x 5 <--- straight weight

Chain Suspended GM's (36" from ground)
135 x 5
225 x 5
275 x 5

45-Degree Back Raise (bar on back)
85 x 10
85 x 10
85 x 10

Done. Bands were looped around the bottom of the rack and a DB, I'm guessing it was around 200+lbs of tension at the top. Last ME squat day before the meet on the 15th...

Pete22
03-03-2009, 09:51 AM
2-Board Bench
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
335 x 1
355 x 1
315 x 5

Standing Military Press
135 x 5
155 x 5
185 x 5
135 x 16

Rolling DB Ext -SS- Standing OH Rope Ext
55's x 10 -SS- 80 x 12
55's x 10 -SS- 80 x 12
55's x 10 -SS- 80 x 12

Hammer Curls
55's x 10
65's x 5 --> Drop set --> 40's x 10

Done. Shoulders and elbows were a bit achey today, time to ice a little bit tonight.

Pete22
03-04-2009, 08:32 AM
Sumo Deads (no belt)
135 x 5
225 x 5
315 x 5
405 x 5
455 x 1
500 x 1
550 x 1 <--- Opener

DB Rows
100 x 10
120 x 10
150 x 10 <--- straps

HS Low Row
135 x 10
180 x 6
180 x 6 ---> Drop set --> 135 x 6 ---> 90 x 10

Standing Pulldown Abs
90 x 10
90 x 10
100 x 10

Done. Worked out at 8am this morning and felt like crap. No more deads until the meet...

Pete22
03-06-2009, 05:27 PM
Box Squat (13" Box, Light Bands & 50lbs of chain)
225 x 2 x 8 sets
275 x 2 <--- Drop Bands & Chains
315 x 2
365 x 2
405 x 2 <--- Add Suit Straps Down
455 x 2
500 x 2
500 x 2 <--- Free Squat, Straps up w/ wraps (opener)

Sumo Dead Speed Pulls (w/ Quaded Mini's ~200lbs @ top)
135 x 1 x 2 sets
225 x 1 x 2 sets
315 x 1 x 2 sets

45-Degree Back Raise (bar on back)
85 x 12
85 x 10
85 x 10

Done. My opener is feeling great and it looks like everything is coming together good for the State meet next Sunday. I'll probably do a few sets of 12oz. curls tonight as an Extra Workout. :alcoholic:

Lones Green
03-07-2009, 10:11 AM
Nice work. Those quaded minis are brutal.

Pete22
03-07-2009, 10:15 AM
Nice work. Those quaded minis are brutal.

I know, my first pull with 225 I pulled back and lost my balance and almost fell on my ass.

Pete22
03-07-2009, 10:24 AM
DE Bench (3 grips, with doubled mini's & 50lbs of chains)
160 x 3 x 8 sets (45% of 350)
185 x 3
205 x 3
225 x 3
245 x 1
255 x 1
265 x 1

Tri Ext/JM Press
95 + 50lbs of chain x 20
115 + ... x 20
135 + ... x 12
135 + ... x 12
135 + ... x 12

Barbell Reverse Curls
95 x 10
95 x 10

Mini Band Pull-aparts
3 sets of 15

Light Band Pushdowns
100 reps

Done. I was going to get in my shirt today and hit my opener, but I decided against it; decided to just work up after my DE sets. That last set was somewhere in the neighborhood of 405 at the top? Maybe?

slashkills
03-07-2009, 11:35 AM
Thats some great work dude. Good luck at the meet next weekend!

Pete22
03-07-2009, 12:01 PM
Thats some great work dude. Good luck at the meet next weekend!

Thanks man, the nerves are already setting in lol.

Pete22
03-09-2009, 09:47 AM
I had a very sketchy steak burrito yesterday and boy did I pay the price. I was up till 3:00AM last night alternating puking my brains out and sitting on the toliet. I am absolutely miserable right now, I think I'm down about 5lbs. It's not like a have a meet coming up... oh wait...

johnnyo_99
03-09-2009, 10:46 AM
I had a very sketchy steak burrito yesterday and boy did I pay the price. I was up till 3:00AM last night alternating puking my brains out and sitting on the toliet. I am absolutely miserable right now, I think I'm down about 5lbs. It's not like a have a meet coming up... oh wait...

damn dude, bad burritos are the worst!

how do you setup your bands for your deadlifts? just loop them around the bottom of the rack?

Pete22
03-09-2009, 10:52 AM
damn dude, bad burritos are the worst!

how do you setup your bands for your deadlifts? just loop them around the bottom of the rack?

Yeah I "quad" them around the bottom of the rack. Basically just fold the band in half, then loop it under the rack and slide the bar through the four loops. Make sure to weigh your rack down though b/c mine lifted up midway through my pull when I forgot to.

Pete22
03-09-2009, 05:22 PM
Narrow Oly. Style Squats
135 x 5
225 x 5
275 x 5
315 x 5

45-Degree Back Raise (bar on back)
65 x 10
65 x 10

Green Band Pull-throughs
3 sets of 15

Reverse Hypers
260 x 10
260 x 10

Mini Band Pull-aparts
3 sets of 15

Done. Had to get out of bed and get some light work in.

T o m m Y
03-09-2009, 07:43 PM
very nice man

Pete22
03-10-2009, 11:18 AM
Floor Press
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3

DB Bench
80 x 10
100 x 20

Tri Ext/JM Press
135 x 12
135 x 12

Standing OH Rope Ext
80 x 12
90 x 12
100 x 12

Face Pulls
100 x 12
120 x 12
140 x 10

Standing Pulldown Abs
3 sets of 10

Done. Well, so much for the deload haha.

Pete22
03-10-2009, 11:19 AM
very nice man

Thanks buddy.

ZenMonkey
03-10-2009, 11:21 AM
Damn! Your OLY squats are awesome!

Have you used that fancy yoke bar yet?

Pete22
03-10-2009, 11:36 AM
Damn! Your OLY squats are awesome!

Have you used that fancy yoke bar yet?

Thanks Zen, u admirin' my deload? Lol. Haven't gotten the bar yet, Elite says it takes 3-4 weeks to ship so I could be waiting for a few more weeks. But for how expensive it was, you can bet I'll be using that thing often.

ZenMonkey
03-10-2009, 11:39 AM
Yea, I noticed it said deload... you strong bastard.
:)

Pete22
03-11-2009, 11:00 AM
DB Rows
70 x 10
100 x 10
130 x 10

HS Chest Supported Row
180 x 10
230 x 8
180 x 10

Mini Band Pull-aparts
3 sets of 15

Light Band Pushdowns
100 reps

Decline Abs (25lbs at forehead)
3 sets of 10

Done. Meet Sunday, let's get it on.

johnnyo_99
03-11-2009, 12:05 PM
Good Luck bro, what meet is it your going to? What are your goals for the meet?

Pete22
03-11-2009, 12:25 PM
Good Luck bro, what meet is it your going to? What are your goals for the meet?

Thanks man. It's the APF/AAPF Illinois State Meet. I'll be competing in the AAPF 100kg Open division (if I make it to 220). I'd love to get a 600lb squat, but my MAIN goal is to get that 660 (triple BW) deadlift. My plan for the meet is something like this:

Squat
Opener: 500
2nd: 550
3rd: We'll see how #2 goes, maybe 600?

Bench
Opener: 425
2nd: 450
3rd: We'll see

Deadlift
Opener: 550
2nd: 620
3rd: 660

We'll see how this goes...

Lones Green
03-11-2009, 01:18 PM
Looks great. I think I'm opening 500 in the squat as well. I'd like a little more than 600, but we'll see how it goes. Good luck!!!

Pete22
03-11-2009, 02:49 PM
Looks great. I think I'm opening 500 in the squat as well. I'd like a little more than 600, but we'll see how it goes. Good luck!!!

Thanks Lones, to be honest as long as I don't bomb in the squat I'll be happy. This is my first time squatting in gear in a comp so I'm pretty nervous about hitting depth. Good luck to you too man!

johnnyo_99
03-11-2009, 09:08 PM
You don't train with a monolift, any concerns with that?

Pete22
03-12-2009, 08:03 AM
You don't train with a monolift, any concerns with that?

Oh yeah. My first meet I did I competed raw out of a monolift and I still walked it out. I'm nervous about it, but I don't think it will be a huge issue though. I'm just going to get set-up, get tight, arch it out, and then the rest is just squatting as usual.

Pete22
03-12-2009, 08:06 AM
I came home from work last night, and I see a huge package on my front door step in the shape of a SS Yoke Bar, could it be? I had no idea it was coming b/c I didn't get any tracking or anything, but I'm glad it came so fast.

After 20 minutes of unpacking this beast, and screwing the handles on, I was doing box squats in my dress pants, dress shoes, and a nice button-up shirt. This thing is going to be fun. :evillaugh:

johnnyo_99
03-13-2009, 07:13 AM
I came home from work last night, and I see a huge package on my front door step in the shape of a SS Yoke Bar, could it be? I had no idea it was coming b/c I didn't get any tracking or anything, but I'm glad it came so fast.

After 20 minutes of unpacking this beast, and screwing the handles on, I was doing box squats in my dress pants, dress shoes, and a nice button-up shirt. This thing is going to be fun. :evillaugh:

lucky!

Pete22
03-15-2009, 06:53 PM
I competed today in the APF/AAPF Illinois State Meet. I was in the AAPF 220lbs Open Division. All in all the meet went alright, but I was VERY disappointed with my deadlift performance. After the squat and especially the bench, my lower back was shot and I was drained, no excuses though.

Here are the results:

Squat
Opener: 501.5lbs - Good Lift
2nd Attempt: 551lbs - Good Lift
3rd Attepmt: 600.7lbs - Good Lift

Bench
Opener: 424.2lbs - Good Lift
2nd: Attempt: 446.2lbs - Good Lift
3rd: Attempt: 473.7lbs - No Good (stalled halfway)

Deadlift
Opener: 551lbs - Good Lift
2nd Attempt: - 622.7lbs - No Good
3rd Attempt: - 622.7lbs - No Good

Total: 1598lbs

I hit 600 a month ago at the Push/Pull meet fairly easily, so missing 622 was disappointing. I thought my second attempt was good, but I got 2 reds and wasn't really sure what I got called on; I may have windmilled it a bit at the top. This was my second full meet ever, and the first time squatting in gear in a meet. The squat was a 50lbs PR from my best gym lift, and the bench was a 21lb meet PR.

I'll post a video of my lifts soon.

Pete22
03-15-2009, 08:19 PM
Here's some video from the meet (I still think my 2nd dead was a good lift :whiner:)

iXa2_eQz2lE

BBShort
03-15-2009, 08:25 PM
Nice work man. I'm not 100% on the deadlift rule there but I thought it was good.

Pete22
03-15-2009, 08:30 PM
Nice work man. I'm not 100% on the deadlift rule there but I thought it was good.

Thanks, so I'm not crazy and bitter! :D

johnnyo_99
03-15-2009, 08:38 PM
nice lifts man, your squats are sick. 1598 is a great showing!!

btw, whats the song/band in your video?

Pete22
03-15-2009, 08:57 PM
nice lifts man, your squats are sick. 1598 is a great showing!!

btw, whats the song/band in your video?

Thanks Johnny. I have to give a lot of thanks to the back spotter, Ernie Lilliebridge Sr. He was getting me centered on the bar just right and in the right position under the monolift.

The band is The Devil Wears Prada and it's a new song called "Dez Moines" off their upcoming album.

Lones Green
03-16-2009, 03:16 AM
GREAT work man!!!!

Pete22
03-16-2009, 05:59 AM
GREAT work man!!!!

Thanks Lones! Good luck at your meet, next weekend?

Lones Green
03-16-2009, 09:32 AM
Thanks Lones! Good luck at your meet, next weekend?

the 28th, thank god. battling a sinus infection.

Pete22
03-16-2009, 09:47 AM
the 28th, thank god. battling a sinus infection.

That sucks, I'm battling a hangover this morning... some post meet festivities if you know what I mean.

Pete22
03-18-2009, 11:32 AM
Conventional Deadlifts (heels touching to minimize hip pain)
135 x 5
225 x 5
315 x 5
405 x 5

DB Rows
100 x 10
100 x 10

Standing Military Press
135 x 5
155 x 5
185 x 5
205 x 1

HS Low Row (1 arm at a time)
90 x 10
135 x 10
160 x 6

Reverse Pec Deck
5 sets of 10 (new machine, didn't look at weights)

Standing Pulldown Abs
90 x 12
100 x 10
110 x 8

My right hip has been killing me since the meet. The pain is shooting down my IT band and causing me some knee pain as well. My plan was to skip my ME squat/bench days to recover from the meet, and then do some light Upper Back stuff today, and some RE stuff Fri/Sat.

I got to the gym pissed about my deadlift misses at the meet, pissed about my hip, and just pissed in general so I decided to pull conventional b/c I just needed to pull to make me feel better. So I did. Now I'm at my desk with ice packs wrapped around my hip and leg.

Also, one thing I learned from this meet was that this was the last time I'm pulling Sumo in a meet or ME in training without at least briefs on. There's no reason for me to further punish my hips, when I could easily take the time to learn to pull in gear and even possibly get some carryover out of it. I'm going to be hip to hip health from now on.

Lones Green
03-18-2009, 03:08 PM
hip about hip health, haha

Theres no way I could squat or pull as wide as I do without briefs!

mike95763
03-18-2009, 09:19 PM
Nice lifting at your meet. The squats looked really strong. I'm not sure about what happened with your 2nd deadlift. It looked like it came up pretty easy, maybe one of your feet twitched a little. I hope they don't judge deads that closely at my upcoming meet. You have lots of good stuff in your journal, we are at a somewhat similar level and being able to look at the kinds of things you have been doing has been a big help. Thanks for posting and again good job at the meet.

Pete22
03-19-2009, 07:07 AM
Nice lifting at your meet. The squats looked really strong. I'm not sure about what happened with your 2nd deadlift. It looked like it came up pretty easy, maybe one of your feet twitched a little. I hope they don't judge deads that closely at my upcoming meet. You have lots of good stuff in your journal, we are at a somewhat similar level and being able to look at the kinds of things you have been doing has been a big help. Thanks for posting and again good job at the meet.

Thanks Mike. Yeah it's funny because I was pretty nervous and unsure about squatting out of a monolift, hitting depth, etc., but I went 3 for 3 so go figure. Like I said I think I may have windmilled the 2nd dead a bit at the top but who knows. My form felt off on all the pulls which resulted in that delayed awkward looking start of the 2nd dead. Oh well, I'd rather be at a meet with consistent and stricter judging than one that's handing out gifts.

Good luck at your meet, when/where is it?

mike95763
03-19-2009, 10:35 AM
I am competing in AAPF nationals in Idaho Falls, ID on April 3rd. I am competing in the raw division since it is my first meet and you don't have to qualify for the raw portion. I have never squatted out of a monolift either so I am also a bit nervous about that. Mostly I am just excited about everything though. The cool thing about competing raw is that this is the first AAPF national competition that has a raw division so all I have to do get a world record is get the best lift or total at the meet (easier said than done I know, but still it would be pretty cool).

Pete22
03-19-2009, 10:51 AM
Yeah I qualified for the AAPF nationals, I believe the qualifying total is 1525 for the 220 class IIRC. I'd love to compete at nationals when I get my total up over the 1700 mark and when they are in maybe a more attractive location (Florida, Cali, Vegas :D, or within driving distance). I'm not sure where you're from, but I believe there is going to be an APF/AAPF Raw meet in Chicago (Willowbrook, IL) this December so look out for that if you're into raw lifting.

Good luck man and don't worry about the monolift. If anything it made it 10x's easier to get set-up properly and stay tight.