Gear Whore Training Log

[PeteTheGreek]

Welcome to the Gear Whore Training Log. I was posting my log at another site but there were no other powerlifters there except 275er, who already posts here so I figured I would start posting here as well.

My name's Pete and I live in Columbus, OH. I'm 42 years old and I've been competing for almost 27 years. I was a full meet lifter for 8 years in the 80's as a 148, did a bench meet about once a year during the 1990's and early 2000's and started full meet lifting again about 3 years ago. I compete mostly amateur IPA and AAPF, but I have also lifted in the USPF, USAPL and NASA. I'm now a 220 and my best lifts are 735-540-615 1835.

I'm just coming off a meet in October and I have no meets coming up so I'm taking some time to work on my alleged deadlift. I'll start posting my workouts on Friday.

[275er]

With your shiny new Elite total, your days of avoiding all of the "enhanced" lifters in the old guy 220 division are over.

[PeteTheGreek]

Straight bar low box squats plus green bands, predator briefs. Bands add about 120 lbs:
warm-ups
335 plus bands X 2
385 plus bands X 2
425 plus bands X 2
475 plus bands X 2
515 plus bands X 2

Rack pulls, pin 1:
warmed up to 425 bar weight then started adding chains until we couldn't go up anymore. Made it to 425 bar weight plus 200 lbs of chains X 1 conventional, then switched to sumo and made it to 425 plus 350 lbs of chains.

Reverse hypers:
175 for 3 sets of 8

Standing ab pulldowns with purple band:
3 sets of 20

Ab wheel:
1 set of 15


The conventional rack pulls were a rude wake up call. Haven't pulled conventional in years and these were weak as hell, especially at the start. Need to pull conventional more often to help my starting strength when I switch to sumo.

[PeteTheGreek]

Close Grip Floor press:
Warmed up to 185,then started adding chains
185 plus 40 lbs chains X 2
185 plus 80 lbs chains X 2
185 plus 120 lbs chains X 2
185 plus 190 lbs chains X 1
185 plus 230 lbs chains X 1
Added pads under our arms for lock-out work
185 plus 230 lbs chains X 2
185 plus 230 lbs chains X 2
185 plus 270 lbs chains X 1
185 plus 310 lbs chains X 1

Light dumbell presses to get the blood flowing:
75's for 3 sets of 15

Tricep rope pushdowns:
3 sets of 12

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

[PeteTheGreek]

Cambered bar chain suspended gm's-raw, no belt:
warm-ups
240 plus 80 lbs chains X 5
290 plus 80 lbs chains X 5
330 plus 80 lbs chains X 4

reverse hypers:
210 for 3 sets of 10

chest supported rows:
4 plates for 2 sets of 10

rear delt rows:
3 plates for 3 sets of 8

lat pulldowns:
4 plates for 2 sets of 8

barbell curls:
95 for 3 sets of 8

hammer curls:
55's for 3 sets of 8

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

[Ben Moore]

Nice work - I'll be following along.

[PeteTheGreek]

Thanks:hello:

[PeteTheGreek]

Speed bench with doubled mini bands:
190 for 8 sets of 2

Seated close grip military press:
185 X 5
205 X 5
225 X 5

Rear delt rope pulls:
120 for 3 sets of 8

Rear delt pec deck:
3 sets of 8

Side dumbell lateral raises:
3 sets of 10

Standing ab rope pulldowns with minibands:
3 sets of 8

[PeteTheGreek]

Hatfield bar squats, close stance, raw:
330 plus 80 lbs chains 8 sets of 2

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

standing ab pulldown with 2 minibands:
3 sets of 20

Nice easy deload day. The others started their circus maximus for the Jan Pro-AM.

[PeteTheGreek]

ME Bench:
Warm-ups
Added Loose Karins shirt
345 X 1
385 X 1
425 X 1
455 X 1 http://www.youtube.com/watch?v=DUmJ1BPV1JQ

Took shirt off for 5 board press:
315 X 3
365 X 3
405 X 3
455 X 2

Tricep rope pushdowns:
3 sets of 15


Having problems tucking my left elbow, but I corrected it a bit in the video. Wanted to hit a few more heavy shirted singles but we were running out of time.

[PeteTheGreek]

Lower back circuit of death:
1. Glute ham raises to failure
2. 45 degree back extension with small kettlebell X 10
3. Pull thrus X 12
Went from one exercise to the next with no rest and did 3 giant sets. About 2 minutes rest between each giant set. Lower back was cramping bad, took about 10 minutes to walk it off.

Seated plate loaded rows:
180 for 3 sets of 8

Plate loaded lat pulldowns:
200 for 3 sets of 8

Barbell curls:
85 X 6
105 X 6
115 X 8

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

Standing ab pulldowns with 2 minibands:
3 X 20

Ab wheel
1 X 15

[PeteTheGreek]

Speed bench:
185 plus 50 lbs chains for 8 sets of 3

Seated military press:
185 for 3 sets of 8

Rear delt rope pulls:
worked up to 140 X 8

Rear delt pec dec:
3 sets of 8

Seated rear delt rows:
worked up to 180 X 8

Standing ab pulldowns with mini-band:
3 sets of 10

[WORLD]

Giasou Ellina! Nice to have you here. Your training looks good.

[PeteTheGreek]

hronia polla

[PeteTheGreek]

Low box squats-cambered bar with handles:
155 X 5
245 X 5
335 X 2
385 X 2
425 X 2
475 X 2
515 X 2
565 X 2

Deadlift against double choked minibands
conventional:
135 X 2
225 X 1
315 X 1
405 X 1
switched to sumo:
455 X 1
495 miss

Reverse hypers:
210 for 3 sets of 10

Standing ab pulldowns with 2 minibands:
4 sets of 20


Having a real hard time pulling conventional. Help me out here, Dave. I can't get any starting strength. The 405 was a real grinder. Not sure on the band tension with my feet in, but with my feet out sumo, it's about 100 lbs.

[275er]

How about rotating in a lot more deficit pulls? Your old log was vaporized, so I couldn't go back and see when you did those last. You've got the lockout in good shape based on the big rack pulls, so you need to focus on the other end a lot more. I go back and read this roundtable every once in awhile as a good refresher, best general deadlift article I've seen: http://www.elitefitnesssystems.com/documents/sumo_deadlift.htm

How'd Lynn and Tim do with the circa max?

[PeteTheGreek]

Tim did 425 with the bands. Lynn missed 475 and the spotters fell asleep:
http://www.youtube.com/watch?v=axS76UgGNVM

I haven't done deficit pulls in years, which is where my problem probably is. I figured that pulling conventional would be enough of a deficit for sumo pulling but I'm not sure if this will work. For awhile I had been doing chain suspended GM's for starting strength but this really had not been working either. As far as pulling conventional, we're talking about a 100 lb difference from sumo now. My sumo and conventional used to be the same until I stopped pulling conventional about 4 years ago.

I'm really at a loss at how to structure my deadlift training and whether I should stick with conventional. I can't get the bar started for **** but as soon as it clears my knees it shoots right to lockout. Maybe I should stick with sumo except try sumo deficit pulls?

[275er]

That's a big squat for Tim. Helluva a job by that back spotter.

That article I linked to, JL references sumo deficit pulls as having helped him with his sumo pull. Try something like this: week 1 deficit, week 2 lockout, week 3 deficit, week 4 lockout, etc. with lockout weeks rotating chains, bands, and rack pulls, and deficit rotating between sumo and conventional.

[PeteTheGreek]

Pull every week? And how heavy on deficit days?

[275er]

I thought you were starting to pull on your squat days every week? If not, I guess you wouldn't have to pull every week but follow a similar rotation for the weeks when you do pull, or maybe do 2 deficit weeks for every lockout week in that case so that you're hitting weakpoints more frequently. You wouldn't necessarily need to go completely balls to the wall on the deficits, but I think you're going to find that at first you'll start to struggle with weight that you lock out with no issue, which isn't necessarily going to failure from a CNS standpoint.

[PeteTheGreek]

I've been pulling on squat days, but only every other Friday and going heavy.

[PeteTheGreek]

Heavy bench:
Warm-ups
225 plus 40 lbs chains X 1
225 plus 80 lbs chains X 1
Added loose Karins shirt
275 plus 80 lbs chains X 1
315 plus 120 lbs chains X 1
365 plus 120 lbs chains X 1
405 plus 120 lbs chains-miss. Didn't tuck my left elbow again
385 plus 120 lbs chains X 1

Tricep rope pushdowns:
3 sets of 15

Rear delts rows with purple bands:
3 sets of 15

Standing ab pulldowns with 2 minibands:
2 sets of 20 supersetted with
Ab wheel of death:
2 sets of 15

[275er]

Do you remember who the photographer was at the Oct meet? I think you mentioned before that you had your pics from him, and I remember seeing him there but don't know who it was.

[PeteTheGreek]

His name is Charles and he's from PA. That's all I know about him. Dan has his contact info.

[PeteTheGreek]

Hip abduction:
70 X 15
80 X 15
95 X 15

Pull thru's:
150 X 12
160 X 12
170 X 12

Glute ham raises:
3 sets of 12

Lat pulldowns:
170 X 8
190 for 2 sets of 8

Chest supported rows:
170 X 8
190 X 8
190 X 8

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

Hammer rope curls:
120 for 3 sets of 8

Standing ab pulldowns with minibands:
3 sets of 12


Nice easy day today. I was tempted to pull today as I was still harboring anger over Friday's conventional deadlift disaster but I successfully restrained myself. One thing I did learn is to never pull in Predator briefs and a tight belt. I couldn't get my hips in position and pull my shoulders back. The plan now is to pull either 3 weeks on and 1 week off, or once every 10 days, alternating between sumo and conventional and rack pulls/deficit pulls. I'm pretty slow off the floor so two out of three sessions will be deficit pulls.

[PeteTheGreek]

cardio dumbell benching:
75's X 15
85's X 15
95's X 15
105's X 15

seated military press-smith machine:
185 for 3 sets of 10

Rear delts on pec deck:
100 for 3 sets of 8

Rear delt rope face pulls:
130 for 3 sets of 8

Face pulls with mini-band:
3 sets of 15

Standing ab pulldowns with mini-band:
3 sets of 10

[PeteTheGreek]

Reverse band low box squats, purple bands, loose power pants briefs-about a 100 lb deload:

355 X 3
445 X 3
495 X 3
535 X 3
575 X 3
625 X 3

Reverse Hypers:
210 for 3 sets of 10

Standing ab pulldowns w/purple band:
3 sets of 20

Ab wheel:
2 sets of 15

[PeteTheGreek]

Stability benching:
135 plus 120 lbs worth of suspended kettlebells: 4 sets of 5

tricep rope pushdowns:
3 sets of 12

Kettlebell tricep extensions:
3 sets of 10

[PeteTheGreek]

Deficit sumo deadlift-standing on about a 3 in platform:
warm-ups
315 X 2
365 X 2
405 plus 40 lbs chains X 2
455 plus 40 lbs chains X 2
495 plus 40 lbs chains X 1

glute ham raises:
3 sets to failure

chest supported rows:
4 plates for 2 sets of 8

plate loaded lat pulldowns:
180 X 8
210 X 8

barbell curls:
85 X 8
105 X 8
115 X 8

hammer rope curls:
3 sets of 8

ab wheel:
3 sets of 15

[PeteTheGreek]

Close grip bench:
warm-ups
225 plus 50 lbs chains X 1
275 plus 50 lbs chains X 1
295 plus 50 lbs chains X 1
315 plus 50 lbs chains X 1

smith machine pin presses against quad choked minis:
365 X 3
405 X 3
425 X 3

Rear delt pec deck:
worked up to 100 X 8

Rear delt face pulls:
worked up to 120 X 8

Lat pulldowns-palms facing-elbows flared for rear delts:
worked up to 160 X 8


Not benching on Sunday so I took a heavy bench today at the Y. There is no rack at the Y so I did some lock-out work in the smith machine, which actually worked out pretty well. I did these while lying on the floor, like a floor press, and set the pins to a two inch range of motion. I then quad choked the minibands around a 125 lb dumbell. I put two 25 pound plates flat around each end of the dumbell so the dumbell doesn't roll back and forth. Everyone is looking at me with these WTF? looks on their faces.

Handling 275er, who's actually a 308er, and two other lifters at the Pro-Am this weekend, plus I'll probably end up having to spot the Pros on Sunday. Last year I was one of the side spotters on the squats and benches. Some scary azz chit. I remember when Vlad came out with 1250 I had my cell phone dialed for 911 and thought to myself, "If this guys loses this weight, we're all gonna die!!"

Tomorrow is squat day but the monolifts are being moved to the Pro-Am, so I'll probably walk something light out or maybe do some chain suspended GM's.

[275er]

Sunday should be an easy day for you then, since there should only be 4-5 attempts in the low 1100's (Fought, Wenning, Bologne, Grandick, Frankl).

I'll try to find someone else to wrap my knees on Sat to give you a break after Lynn, but I think Dan has put everyone else to work. I've been fighting a bad cold the past 2 days, with both kids also sick. I think it's on the decline, but I'll have to see how things are tomorrow.

[PeteTheGreek]

Todd's going to wrap Lynn, or you. He's pretty good at it.

[275er]

That'll work, I'm not particular

[PeteTheGreek]

Speed low box squats, hatfield bar, old school walked out raw:
345 for 8 sets of 3

45 degree back raises with heavy sand bag:
3 sets of 8

Standing ab pulldowns with purple band:
3 sets of 20

[PeteTheGreek]

reverse hypers:
210 for 3 sets of 10

45 degree back extensions holding heavy sandbag:
3 sets of 8

Seated plate loaded rows with green band:
180 for 3 sets of 8

Plate loaded lat pulldowns:
180 X 8
205 for 3 sets of 8

barbell curls:
worked up to 105 X 8

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

Standing ab pulldowns w/purple band:
3 sets of 20 supersetted with
ab wheel of death:
2 sets of 15

[Travis Bell]

I forgot what you said on Sunday, but are you doing the Ironhouse?

[PeteTheGreek]

Yes, if nothing breaks off between now and then. I should be able to get close to 1900

[PeteTheGreek]

Speed bench, straight weight:
185 for 3 sets of 3
205 for 2 sets of 3
225 for 3 sets of 3

Seated barbell military press:
185 X 5
205 X 5
225 X 5

Rear delt rope pulls:
130 for 3 sets of 10

Rear delt pec deck:
3 sets of 8

Standing ab pulldowns w/miniband:
3 sets of 10

[PeteTheGreek]

Reverse band low box squats with monster mini's, loose power pants:
warm-ups
425 X 2
475 X 2
515 X 2
565 X 2
605 X 2

Deadlift with plates on 4 mats against double choked minis:
warm-ups
315 X 2
405 X 2
455 X 1
495 X 1
545 fail

Reverse hypers:
210 for 3 sets of 10

Standing ab pulldowns w/purple band:
3 sets of 20 supersetted with
ab wheel of death:
2 sets of 15


Not sure how much of a deload the monster minis were on the squats. The bar was set up this way when we got there so we just went with it. The deadlifts off the mats were pretty easy at first then the bands kicked in hard at 455. Both McLovin and I failed bad with 545.

[Travis Bell]

how are you liking the straight weight for speed bench Pete?

[PeteTheGreek]

It's been awhile since I used straight weight, the speed was very fast. Good luck tomorrow.

[PeteTheGreek]

Bench:
warm-ups
225 X 3
275 X 1
315 X 1
Added loose Karins shirt:
375 X 1
425 X 1
475 X 1

4 board press against doubled minis:
365 X 3
405 X 2-Foot slipped before I could get a 3rd rep
405 X 3

Rope pushdowns:
3 sets of 15

Rear delt mini band pulls:
3 sets of 15

[PeteTheGreek]

Chain suspended GM's with cambered bar:
60 lb bar plus 260 lbs of suspended chains 3 sets of 5

Pull thrus with green band:
3 sets of 15

chest supported rows:
4 plates for 2 sets of 8

plate loaded lat pulldowns:
190 for 2 sets of 8

barbell curls:
95 X 8
115 X 8

hammer curls:
60's for 2 sets of 8

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

[PeteTheGreek]

Cardio dumbell benching:
75's X 20
85's for 3 sets of 20

Seated front military barbell press:
185 for 3 sets of 8

Rear dumbell lateral raises:
50's for 3 sets of 8

Rear delt pec deck:
110 for 3 sets of 8

Standing ab pulldowns w/minibands:
3 sets of 10

[PeteTheGreek]

Hatfield bar low box squats, loose power pant briefs:
warm-ups
330 X 3
330 X 3
330 + 60 lbs chains X 3
330 + 60 lbs chains X 3
330 + 100 lbs chains X 3
330 + 100 lbs chains X 3
330 + 140 lbs chains X 2
330 + 140 lbs chains X 2

45 degree back raises with lite sandbag:
3 sets of 15

Standing ab pulldowns w/purple band:
3 sets of 20

Somehow I tweaked my lower ab/groin putting on my briefs, wtf? Some discomfort squatting but was able to work around it. Also, Chuck F is going to start squatting on Fridays due to a work schedule change. I hope he'll let me be his bitch.

[PeteTheGreek]

Floor press:
warm-ups
185 + 40 chains X 2
185 + 80 chains X 2
185 + 120 chains X 2
185 + 160 chains X 2
185 + 200 chains X 2
185 + 230 chains X 2
185 + 270 chains = crushed

Skull crushers:
EZ curl bar + 100 lbs for 3 sets of 8

Rear Delt band pulls:
3 sets of 15

[PeteTheGreek]

Conventional deadlift, belt only:
warm-ups
365 + 50 lbs chains X 2
405 + 50 lbs chains X 2
455 + 50 lbs chains X 1
495 + 50 lbs chains X 1: http://www.youtube.com/watch?v=h9Ww6ANb6Yo&feature=channel

Pull thrus:
150 for 3 sets of 12

Lat pulldowns:
170 X 8
200 for 2 sets of 7

Barbell curls:
95 X 8
105 X 8

Hammer curls:
55's for 2 sets of 8

Standing ab pulldowns with miniband:
3 sets of 8


Trying to work on my sumo strength off the floor so I pulled conventional, which adds about 4 inches range of motion. Next time I'll try standing on plates.

Last time I pulled with my feet in I had briefs on and couldn't get into position. Honestly, I don't know how anyone can pull conventional with equipment. I was much faster off the floor without having anything on. I ended up learning three things today:

1. Pulling at the Y sucks my dick tracy
2. I hate pulling conventional so it looks like I'll have to keep doing it.
3. I'm fat.

[PeteTheGreek]

Speed bench:
185 plus 50 lbs of chains, 8 sets of 3

Seated front barbell press-close grip:
185 X 5
205 X 5
205 X 7

dumbell rear delt raises:
45's for 3 sets of 8

rear delt pec deck:
3 sets of 8

standing ab rope pulldowns:
3 sets of 8

[PeteTheGreek]

straight bar box squats-predator briefs:
warm-ups
240 + 200 lbs chains X 2
290 + 200 lbs chains X 2
330 + 200 lbs chains X 2
380 + 200 lbs chains X 2
420 + 200 lbs chains X 2

reverse hypers:
210 for 3 sets of 10

standing ab pulldowns w/purple bands:
3 X 20


skipped rack pulls today because I pulled on Tue. Fought pulled 950 off pin 3

[Pete22]

Awesome work man, I've been following along stealing some training ideas along the way.

[PeteTheGreek]

Thanks, I'll be following along

[PeteTheGreek]

ME Bench:
warm-ups
185 + doubled minis X 2
225 + minis X 2
275 + minis X 1
Added loose Karins shirt
315 + minis X 1
365 + minis X 1
405 + minis X 1
435 + minis X 1

tricep extensions:
ez curl bar + 100 lbs for 3 sets of 8

rope pushdowns:
3 sets of 12

mini band rear delt pulls:
3 sets of 15


Had to repeat the 435, my right side somehow got handcuffed. Right pec is real sore right now. Heavy full range band work is not the thing to do for an old man. :whiner:

[PeteTheGreek]

Free squat-predator briefs:
warm-ups
335 X 2
425 X 1
Added T-rex suit:
515 X 1
565 X 1
605 X 1
655 X 1

Deadlifts against double choked minis, belt only, conventional:
135 X 2
225 X 1
315 X 1
405 X 1
455 X 1

45 degree back raises with 16 kg kettlebell:
2 sets of 12

Standing ab pulldowns w/purple band:
3 sets of 20

Ab wheel from hell:
2 sets of 15


First day back after missing two workouts this week from being sick so I wasn't expecting too much. Had a partner call my last two squats up after I broke parallel and I thought my head was going to pop off from the congestion and pressure.

The 455 pull plus the bands was a battle to lock out but I'm starting to like conventional. Hopefully it will carryover to a stronger sumo pull off the floor, my range of motion pulling conventional is about 5 inches longer than sumo. I only wore a belt for the deadlifts.

[PeteTheGreek]

Bench:
135 plus 125 lbs of suspended kettlebells: 5 sets of 5

Dumbell bench:
80's for 2 sets of 20

Seated plate loaded rear delt rows w/green band:
140 for 2 sets of 8

Dumbell rear delt laterals:
45's for 2 sets of 8

Mini-band rear delt face pulls:
2 sets of 15


Nothing too hateful today, still under the weather from being sick. However, the kettlebell benches were all over the place. I'd hate to try doing them with one of those bamboo sticks.

[PeteTheGreek]

Chain suspended GM's with cambered bar:
150 plus double choked purples X 5
200 + purples X 5
240 + purples 2 sets of 5

Reverse hypers:
210 for 3 sets of 8

Chest supported rows:
4 plates for 2 sets of 8

Plate loaded lat pulldowns:
180 X 8
205 X 6

barbell curls:
95 X 6
115 X 6
115 X 6

hammer curls:
55's for 2 sets of 8

standing ab pulldowns with purple band:
2 sets of 20

Ab wheel of death:
2 sets of 15


I set the chains at 36" off the ground for the GM's, which essentially put my head up my ass at the starting position. What a rude awakening. I think they use to be set at 42". The double choked purples felt like a billion pounds. Still nursing this cold so my ass was dragging.

[PeteTheGreek]

Straight bar low box squats-loose briefs:
warm-ups
335 plus 220 lbs of hanging cruise ship chains 5 sets of 2

45 degree back extensions w/sand bag:
3 sets of 15

Standing ab pulldowns w/purple band:
3 sets of 20

Ab wheel from hell:
2 sets of 15

[PeteTheGreek]

ME Bench off 6" foam roller:
warm-ups
315 X 2
345 X 2
365 X 2
Added loose Karins shirt
405 X 2
455 X 2
495 X 2

pin press floor presses with fat bar:
365 X 3
405 X 3
455 X 3

Rear delt face pulls with monster mini:
3 sets of 15

[PeteTheGreek]

45 degree back raises:
25 lb plate X 12
35 lb plate 2 sets of 12

Plate loaded lat pulldowns:
4 plates/side 3 sets of 8

Chest supported rows:
4 plates for 2 sets of 8

Pull thru's:
100 X 12
130 X 12
140 X 12

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

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

Standing ab pulldowns w/miniband:
100 X 10
119 X 8

Ab wheel of death:
2 sets of 15


I train my heavy stuff at Lexen but do my nickel and dime weekday stuff at the Y. My Y membership expired so I lifted at the Lifetime commercial country club gym with a couple of benchers who used to train with us. This place sucks the life out of you. To top it off, the salesman tells me a family membership is $130/month plus an $85 enrollment fee. In this economic environment this guy's gonna try to anally annihilate me, wtf? Looks like it's back to the Y.

[Pete22]

What height(s) do you usually use for the Chain Suspended GM's? I tried them for the first time around belly button height and I think I could probably go lower.

[PeteTheGreek]

I'm 5'9" and 36 inches seems to do the job for me.

[PeteTheGreek]

speed bench, straight weight:
185 for 4 sets of 3
225 for 4 sets of 3

seated front barbell military press:
185 X 5
205 X 5
225 X 5

rear delt pec deck:
worked up to 115 X 8

Rope face pulls:
worked up to 150 X 10

Standing ab pulldowns:
3 sets of 8

[PeteTheGreek]

Low box squat, giant cambered bar with handles, predator briefs, box + one pad + chuck vogelpohl's grandmother's sofa cushion:
warm-ups
420 plus green bands for 4 sets of 2

Raw conventional deadlifts-belt only:
425 X 3
425 X 3
475 X 3
515 X 2

Reverse hypers:
210 for 2 sets of 8

Standing ab pulldowns w/purple band:
3 sets of 15


Next week is a deload week thank God.

[275er]

You mean someone actually uses the bar that Dan is selling?

Deload? Maybe I'll just go squat at Lifetime

[PeteTheGreek]

He's selling the cambered hatfield bar with the blue pads on the yokes? I love that bar.

I'm being told we're doing reverse band squats next week. I don't know if I call that a deload. Start time is 3:30.

[275er]

He's selling the cambered hatfield bar with the blue pads on the yokes? I love that bar.


Yep, on the web page, being modeled by Wenning, $425. I had never even seen it in the gym before seeing it on the web page. I wouldn't call the reverse bands a full deload, we went heavy last time with this before circa max, I think I did 825 with reverse purples.

[PeteTheGreek]

Close grip bench:
warm-ups
185 + 50 lbs chains X 2
185 + 90 lbs chains X 2
185 + 130 lbs chains X 2
185 + 170 lbs chains X 2
185 + 210 lbs chains X 2
185 + 250 lbs chains X 1

5 board press-pinky on rings:
365 X 2
405 X 2
455 X 2

Tricep rope pushdowns:
3 sets of 15

Mini-band rear delts:
3 sets of 15

[PeteTheGreek]

Light lower:

45 degree back raises w/sand bag:
3 sets of 12

Chuck V harness of death:
2 plates for 4 round trips

Chest supported rows:
4 plates for 2 sets of 8

Plate loaded lat pulldowns:
180 X 8
200 X 8

Barbell curls:
85 X 8
105 X 8

Hammer curls:
55's for 2 sets of 8

Standing ab pulldowns w/purple band:
3 sets of 15

Grip work-static barbell holds, double overhand grip:
315 for 3 sets

[PeteTheGreek]

dumbell bench:
75's for 4 set of 15

incline bench:
185 for 3 sets of 10

Rope pulls:
worked up to 130 X 8

Rear delt pec dec:
worked up to 115 X 8

standing ab pulldowns:
3 sets of 10

Nothing hateful today, just trying to get some reps in.

[PeteTheGreek]

Reverse band straight bar squats- 50 lb deload, loose briefs:
420 for 4 sets of 2
470 X 2

Speed deads-sumo:
325 for 8 sets of 2

Reverse hypers:
245 for 3 sets of 8

Glute ham raises:
2 sets to failure

Standing ab pulldowns:
3 sets of 10


Nice easy deload today. Taking squat openers next week.

[PeteTheGreek]

ME Bench:
warm-ups
140 plus 90 lbs chains X 3
190 plus chains X 3
230 plus chains X 1
280 plus chains X 1
Added loose Karins shirt
320 plus chains X 1
370 plus chains X 1
410 plus chains X 1: http://www.youtube.com/watch?v=UJlwwWz1ExI

rear dumbell lateral raises:
35's X 8
45's for 2 sets of 8

rear delt face pulls w/miniband:
2 sets of 15

Benching at 6:30 am is not the thing to do. Everything felt like **** and my back has been tweaked for about a week. Time for a bench deload.

[PeteTheGreek]

standing ab pulldowns w/purple band:
4 sets of 15

45 degree back extension w/sand bag:
3 sets of 12

reverse hypers:
210 for 3 sets of 10

glute ham raises:
2 sets to failure

Chest supported plate rows w/green band:
180 for 3 sets of 6

barbell curls:
95 X 6
105 X 6
115 X 6

hammer curls:
55's for 2 sets of 6

[PeteTheGreek]

Speed bench-straight weight:
185 for 8 sets of 3

Seated front military press:
165 X 10
185 for 2 sets of 10

Rear delt pec dec:
worked up to 115 X 8

Rear dumbell laterals:
40's for 2 sets of 8

Standing ab rope pulldowns:
3 sets of 8

Static ab holds:
2 sets


Nothing hateful today. We're taking squat openers on Friday so I'd like to be able to get my shoulders underneath a straight bar.

[PeteTheGreek]

Free squat:
warm-ups
Add predator briefs:
355 X 2
445 X 1
Add t-rex suit:
535 X 1
605 X 1
Add wraps:
665 X 1

sumo deads against quad choked minis:
225 X 1
315 X 1
365 X 1
405 X 1
455 X 1
495 miss

45 degree back raises w/sand bag:
2 sets of 12

standing ab pulldowns w/purple band:
2 sets of 15

ab wheel:
2 sets of 15


The squats felt very heavy on my back. I wanted to overload the bar and hit one or two high boxes to get used to carrying heavy weight but I was talked out of it.

The deads were grinders, haven't pulled sumo heavy in a while. We all failed with 495, but I'm happy to say that all I had on was my loose power pant briefs while everyone else put all their gangster gear on with their straps up.

[PeteTheGreek]

Cardio deload bench:
225 for 4 sets of 10
225 X 20- I had to do this one on a dare.

Rear Dumbell laterals:
45's for 3 sets of 8

That's it for today. Everyone else shirted up and I had to get in and out of there. Everyone did well in their shirts today. Lynn hit a PR in a custom altered PHM shirt which was once owned by the greatest Master lifter that ever lived. All he needs now is a beanie. Wooooooooo!!

[PeteTheGreek]

Standing ab pulldowns:
3 sets of 10

Cambered bar good mornings:
110 lbs bar weight plus 220 lbs hanging chains- 3 sets of 5

Reverse Hypers:
210 for 3 sets of 10

Plate loaded lat pulldowns:
worked up to 215 X 8

Chest supported rows:
4 plates- 2 X 8

Barbell curls:
95 X 6
105 X 6
115 X 6

Rope hammer curls:
3 sets of 8

[PeteTheGreek]

Bench:
135 bar weight plus two 25's suspended by minibands on each side: 4 X 5

Seated front military press:
185 X 5
185 X 8
185 X 10

Rear dumbell laterals:
45's for 3 sets of 8

Rear pec dec:
worked up to 110 X 8

Standing ab pulldowns:
3 sets of 10

[PeteTheGreek]

Squat deload-cambered bar low box squats-loose briefs:
330 plus 50 lbs chains 2 X 2
330 plus 90 lbs chains 4 X 2

45 degree back raises with sandbag:
3 X 13

glute ham raises:
2 sets of failure

standing ab pulldowns:
110 X 15
120 for 2 X 10

Static ab holds with 45 lb plate on back:
2 sets

[PeteTheGreek]

ME Bench:
warm-ups to 320 X 1
Added loose Karins shirt:
370 X 1
410 X 1
460 X 1
Added reverse blue bands:
515 X 1
565 X 1
605 miss

rear delt dumbell laterals:
45's for 3 X 8

standing ab pulldowns:
110 for 3 X 10

Off to DC for a short vacation with the kids. Back to the gym on Friday.

[PeteTheGreek]

Straight bar squats-predator briefs:
warm-ups
330 plus 170 lbs chains X 2
380 plus 170 lbs chains X 2
420 plus 170 lbs chains X 2
470 plus 170 lbs chains X 2 http://www.youtube.com/watch?v=XaGbOT1gZGQ&feature=channel

Reverse band deadlifts with greens:
warm-ups
515 X 1
565 X 1
605 X 1 http://www.youtube.com/watch?v=_3TWDAu27I8&feature=channel
675 X 1

Reverse hypers:
210 for 2 sets of 10

Standing ab pulldowns:
110 X 10
120 for 2 X 8


Overall a pretty good day. The deadlifts felt great. I went back to an old reliable power pant brief + metal v-type single ply squatter set-up on my deads. 675 came up smooth but couldn't get it on tape. Next week I'll go for a squat opener or second attempt and then shutting it down for the Iron House.

Also, here are some bench videos from last week:

http://www.youtube.com/watch?v=AD3sayIQARo&feature=channel_page

http://www.youtube.com/watch?v=-UqL7okDibc&feature=channel

[275er]

Is that the new monolift you're in? How is it?

[PeteTheGreek]

The hooks are pretty deep, like the ones on the red mono, so they may hit your forearms when they swing back. The red mono was moved over by the benches, facing west.

[275er]

I don't really have problems with the hooks on the red mono hitting my arms, although I beat the hell of out Ray Cummerlander's arms when I run the hooks for that group.

BIG uploaded Melissa's lifts, her last squat was the definition of a grinder, impressive that she stuck with it: http://www.youtube.com/watch?v=HFRVzW7DL04

[PeteTheGreek]

I saw them. Good thing she didn't get dinged for dropping that deadlift

[PeteTheGreek]

More videos are uploaded from the Friday crew

[275er]

Your Melissa video isn't working

[PeteTheGreek]

It should come up, it has a bunch of views?

[PeteTheGreek]

ME Bench:
warm-ups to 275
added loose Karins shirt
320+50 lbs chains X 1
370+chains X 1
410+chains X 1
460+chains X 1 http://www.youtube.com/watch?v=6x7-CTpjua8

Raw 5 boards:
370 X 3
410 X 3
460 X 2

dumbell rear laterals:
35's for 2 X 8
45's for 2 X 8

Cable face pulls:
3 X 10


Next week I break the Mondo shirt out of my temperature/humidity controlled, high security gear storage area for a few heavy singles and then it's go time for the Iron House. This is a Karins shirt I only use in meets and the 1 or 2 training weeks prior to a meet. It has the same groove as my other Karins shirts but it takes about 465 to touch. I also have a Super Mondo shirt but about a year and a half ago I injured myself trying to touch 525. This shirt is extremely dangerous and sits in a ventilated safe.

[PeteTheGreek]

Lower accessory:

45 degree back extensions w/kettlebell:
3 X 10

Reverse hypers:
210 for 3 X 8

Chest supported rows:
4 plates for 3 X 8

Seated rows:
4 plates for 3 X 8

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

Hammer curls:
55's for 2 X 8

Standing ab pulldowns:
120 for 2 X 8

Static ab holds in push-up position:
45 lb plate on back-lasted maybe a minute
45 & 25 plate on back-lasted 45 sec

Hex dumbell holds:
3 sets to failure

[PeteTheGreek]

Standing ab pulldowns w/weight & miniband:
3 sets of 10

Speed bench:
165 plus 50 lbs chains for 6 sets of 3

Seated front military press:
185 for 3 sets of 6

Rear delt pec dec:
85 X 8
100 X 8
115 X 8

Dumbell rear lateral raises:
35's X 8
40's for 2 sets of 8

[PeteTheGreek]

Straight bar full squats:
warmups with predator briefs to 425 X 1
Added t-rex suit
515 X 1
585 X 1
Added wraps
625 X 1 http://www.youtube.com/watch?v=0SBlk209RJo
675 miss-fell backwards
675 X 1 http://www.youtube.com/watch?v=ZK2oNGkCOV8

Reverse hypers:
210 for 3 X 8

Standing ab pulldowns:
110 X 12
120 for 2 X 10


Today was a cluster**** for everyone. I cut all my squats high but they look ok in the videos? McLovin cut 3 of his squats high before he finally waited for his up call on the 4th try. Burke missed 495 then 475 with the bands. Bando was all over the place on his last set. Tim cut all his sets high and missed his last two trys with 425 plus bands.

The good news is that the bar weight felt pretty manageable on my back and none of my sets were grinders. I just need to spend more time in full gear and get heavier weight on my back more often. I think the plan after this meet is to try to get in full gear at least once every 4-5 weeks. I'll probably open with something in the neighborhood of 650 at the Iron House then go from there. Now I have two weeks to dwell over this.

[PeteTheGreek]

ME Bench:
Warm-ups to 275
Added tight Karins shirt
365 no touch
425 no touch
475 X 1
520 X 1 http://www.youtube.com/watch?v=MsdCOVIDifU

Raw 5 board press:
405 X 3
425 X 2

Rear delt dumbell laterals:
35's for 3 X 8

Rear delt miniband pulls:
3 X 15

Standing ab pulldowns:
110 for 3 X 10


Last heavy bench before the Ironhouse in two weeks. Next week I'll work up to a last warm-up then shut it down. I'll probably open with 475-485 and go from there. Should be good for something close to 550 but I have to put a bar on my back for three attempts first. If I don't get it this time I'll try a bench only meet in a few months.

[PeteTheGreek]

Lower accessory:

45 degree back extensions with sand bag:
3 X 10

Reverse hypers:
210 X 10
240 for 2 X 8

Chest supported rows:
4 plates for 3 X 8

Lat pulldowns:
2 plates/side for 2 X 8

Barbell curls:
95 X 8
105 X 8
115 X 8

Rope hammer curls:
2 X 8

Standing ab pulldowns:
110 for 3 X 8

Ab wheel from hell:
2 X 15

25 lb hex dumbell holds:
3 sets


Less than two weeks for the Ironhouse and all the hard work is done. Everything feels good, nothing hurts. Looking for a big bench and dead, not sure where my squat's going to be. We'll see what happens.

[PeteTheGreek]

Standing ab pulldowns:
3 X 10

Speed bench:
185 for 8 X 3

Seated front military press:
155 X 8
175 X 8
185 X 8

Rear delt pec deck:
85 for 3 X 8

Rear delt rope pulls:
120 for 3 X 10


Nice and easy today. Tomorrow we'll squat to an easy 5 plates in full gear, Sunday I'm benching to a last warm-up and then it's go time for the Ironhouse.

[PeteTheGreek]

ME Squat-Full Gear:
Warm-ups
415 X 1
465 X 1
505 X 1 http://www.youtube.com/watch?v=T0PLwB_sRdY

Pull-thrus:
3 X 15

45 degree back raises w/sand bag:
3 X 10

Standing ab pulldowns:
3 X 8


Last squat workout before the Ironhouse. We put our gear on and hit a few warm-ups. We were not trying to break parallel, just coming up when the gear started to tighten up. Sunday I'll hit a few warm-ups in the bench shirt and I'm done. Planned openers are 650-475-550. Bodyweight is 223-224 in the morning. All I have to do is not eat Chitpotle burritos for lunch next week and I'll be under 220 easily.

[PeteTheGreek]

ME Bench:
warm-ups to 275 X 1
Added Mondo Shirt:
365 X 1- 2 inches from touching
420 X 1- 1 inch from touching

Rear dumbell laterals:
35's for 3 X 8

Tricep rope pushdowns
3 X 15

Ab wheel:
3 X 15


That's it. Looking forward to a week's rest for the Ironhouse. I'll do some nickel and dime schit on Wed.

[PeteTheGreek]

90 degree back raises:
2 X 15

hip abductor:
70 for 2 X 15

dumbell bench:
50's for 2 X 15

lat pulldowns:
80 for 2 X 15

rear delt rope pulls:
60 for 2 X 15

barbell curls:
50 for 2 X 10

tricep rope pushdowns:
50 for 2 X 15

standing ab pulldowns:
3 X 15


Last very light workout before the Ironhouse this weekend to get some blood moving. Bodyweight is near 220. I cleaned up my diet yesterday, basically eliminating junk food and diet coke and I managed to melt 5 lbs off in one day, wtf?

[PeteTheGreek]

IRONHOUSE CLASSIC MEET RESULTS

Squat:
650 miss
650 good
700 good

Bench:
475 miss
495 good
540 miss

Deadlift:
550 good
600 good http://www.youtube.com/watch?v=RSz6PwmzFdE
615 miss http://www.youtube.com/watch?v=OnT7yIl2L1Q


Weighed in at 220.0 for this meet and came in at around 223 on meet day. I normally weigh 223-225. Squats were a cluster. I fell backwards with my opener right when I unracked it, my feet were too far in front of me. I collected myself and unracked it again, but I didn't push my butt back on the decent. I went straight down instead of straight back, so I got crushed in the hole. I repeated it and it was a grinder. I then made a 700 lb third attempt, but this was 35 lbs off my PR.

I have absolutely no clue what happened to my bench , but Travis can probably shed more light on it. My opener went straight to my face after I pushed up off the press call. I pushed the bar back towards the rack too soon and my 475 turned into a tricep extension. The spotters saved my life. I went to 495 and made it easy. I went for a 540 third, which would have been a 5 lb pr, and the same thing happened. The bar went straight to my throat after the press call and the spotters again saved my life. This has never happened to me in training and only one other time in a meet about 5 years ago. I needed the 540 to get a PR total.

My deadlifts felt pretty good, I finally hit 600. I got 615 to lock-out but just couldn't hang on. The bar was on my fingertips before I got the down command and down she went.

Overall, not a real good day but at least I got a deadlift pr. Back to the drawing board.

[Travis Bell]

Good times hangin with you Pete. You really punished that 495 like it was nothing.

You'd have gotten the 540, your elbow position came undone on the way off the chest and that's what threw it back. When you have an arch that is as awesome as yours, your groove is also a little smaller. Elbows don't have to go far to cause problems. Either way, you did really great on that second attempt.

[275er]

I guess I should upload Pete's squat videos if I ever want to see mine:

650 2nd attempt:
http://www.youtube.com/watch?v=bdoDGcVq53U

700 3rd attempt:
http://www.youtube.com/watch?v=a-kqRcnOZGU

[KarstenDD]

I guess I should upload Pete's squat videos if I ever want to see mine:

650 2nd attempt:
bdoDGcVq53U

700 3rd attempt:
a-kqRcnOZGU

I thought you were a computer specialist.

[275er]

I thought you were a computer specialist.

Apparently the Youtube embed option is horribly broken here, I changed previous post to the raw links.

[PeteTheGreek]

I guess I should upload Pete's squat videos if I ever want to see mine:


Gimme a few hours, I just got home

[PeteTheGreek]

Cambered bar squats:
330 for 8 sets of 2 inside of 10 minutes

Reverse hypers:
210 for 3 X 10

Sled dragging:
3 plates for 4 round trips

Standing ab pulldowns:
3 X 10

Static ab holds:
plate and a quarter on back to failure

[PeteTheGreek]

Fat bar bench:
145 bar weight plus 110 lbs of suspended kettlebells: 3 X 5

Flat bench w/large chains-we looped a miniband around both ends of the large chains and pressed them off the floor. Sort of like this except we used minibands as handles instead of dumbells: http://www.youtube.com/watch?v=k4MFPjHum3k
1 X 25
1 X 18
1 X 15
1 X 15

skull crushers:
115 X 10
95 X 10
95 X 10

dumbell rear laterals:
35's X 8
45's X 8
45's X 8

Standing ab pulldowns:
110 X 10
120 X 8
120 X 8


Used way too much weight on the kettlebell benches. All of the sets were grinders and I looked like I was having a seizure.

[PeteTheGreek]

cardio/recovery:

treadmill: 20 minutes at a 3.5 mph clip
Bench: bar X 50
tricep pushdowns: 50 X 50
rear delt face pulls: 50 X 50

[PeteTheGreek]

45 degree back extensions w/lite sand bag:
3 X 12

Chain dragging-about 100 lbs in each hand:
2 roundtrips-60 yards one way

Chest suppported rows:
4 plates for 2 X 8

Plate loaded lat pulldowns:
4 plates for 2 X 8

static grip holds-double overhand grip:
275 to failure
315 for 2 sets to failure. Left hand kept giving out, I couldn't even make it to 10 seconds.

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

Hammer curls:
55's for 2 X 8

Ab wheel:
3 X 15

[PeteTheGreek]

Upper light recovery day

dumbell bench:
75's for 3 sets of 15

seated front military press:
155 X 8
175 X 8
185 X 8

rear delt pec dec:
85 X 8
100 X 8
110 X 8

Rear delt rope pulldowns:
120 for 3 sets of 8

straight bar tricep pushdowns:
120 for 3 sets of 15

standing ab pulldowns with miniband:
3 sets of 8

[PeteTheGreek]

cardio:
treadmill: 25 minutes at a 3.7 mph clip.

[PeteTheGreek]

Straight bar low box squats, predator briefs:
warm-ups
335 plus 200 lbs chains X 2
385 plus chains X 2
425 plus chains X 2
445 plus chains X 2

Conventional full range deadlifts, belt only:
225 plus purples X 1
315 plus bands X 1
405 plus bands X 1
455 plus bands X 1
475 plus bands X 1
Not sure on the band tension in the deadlifts. Felt about the same as the double choked minis.

45 degree back extensions with lite sandbag:
2 X 10

Sled drags-3 plates:
50 yards backwards/50 yards forward X 2

Standing ab rope pulldowns:
120 for 3 sets of 10

[PeteTheGreek]

Cardio: 1 hour walk

[PeteTheGreek]

Bench off 6 in foam roller:
warm-ups
280 X 3
320 X 3
350 X 3
370 X 2
390 X 1
410 misgrooved
410 hit the right groove but ran out of gas

kettlebell tricep extensions:
3 X 12

Seated rear delt rows:
180 for 3 X 8

Rear delt miniband pulls:
3 X 15

I think we figured out why I misgrooved two bench attempts at a meet 2 weeks ago because I did the same thing today. I wasn't keeping my shoulders down and using my lats to lower the bar. I was shrugging my shoulders and the bar ended up over my face, causing me to handcuff myself. Gotta remember to keep my shoulders down and push the bar towards my feet.

Next week I'll take a few singles in a shirt and then lift in our bench meet the following week for fun, since the meet falls on our Sunday heavy bench day.

[PeteTheGreek]

Chain suspended cambered bar gm's-no belt:
150 lbs bar weight plus 220 lbs suspended chains for 4 X 3

Reverse hypers:
210 for 3 X 8

Chain drags-95 lbs each hand:
50 yards backwards/50 yards forwards X 2

Chest supported rows:
4 plates for 3 X 7

barbell curls:
95 for 3 X 8

hammer curls:
55's for 2 X 8

static grips holds-25 lbs dumbell"
3 sets

Standing ab pulldowns:
120 for 3 X 10

[PeteTheGreek]

Cardio/recovery:
elliptical for 20 minutes
90 degree back raises X 20
hip abduction 2 X 15

[PeteTheGreek]

speed floor press:
185 plus 40 lbs chains 7 X 3

Seated front military press:
185 X 6
205 X 6
205 X 8

Rear delt pec dec:
100 X 8
100 X 8

rear delt laterals:
35's X 8
40's X 8
40's X 8

Ab wheel:
3 X 15

[PeteTheGreek]

Straight bar squats-reverse minis-loose power pants:
warm-ups
535 for 5 X 2

45 degree back raises w/sandbag:
3 X 10

Sled drags:
60 yards backwards/60 yards forwards X 2

Ab wheel with 85 lb weight vest
3 sets to failure

[PeteTheGreek]

Bench:
warm-ups
190 plus 40 lbs chains X 2
190 plus 80 lbs chains X 2
190 plus 120 lbs chains X 2
190 plus 120 lbs chains X 2
190 plus 160 lbs chains X 2
190 plus 200 lbs chains X 2
210 plus 200 lbs chains X 1

JM press with hatfield bar:
200 X 8
220 X 8
220 X 6

Rear delt rope pulls:
3 X 10

Rear delt miniband pulls:
3 X 15


Happy Mothers Day to all the moms out there.

[PeteTheGreek]

90 degree back raises:
3 X 15

Hip abduction:
3 X 15

Standing ab rope pulldowns w/miniband:
3 X 10

Stability benching:
135 lbs bar weight plus 100 lbs of suspended 25's: 3 X 8

Seated military press:
185 for 3 X 5

Rear delt laterals:
35's X 8
40's for 2 X 8

Rear delt pec dec:
100 for 2 X 8

[Travis Bell]

Lookin good Pete!

[PeteTheGreek]

Straight bar low box squat-predator briefs:
warm-ups
325 plus 80 lbs chains X 2
325 plus 120 lbs chains X 2
325 plus 160 lbs chains X 2
325 plus 200 lbs chains X 2
325 plus 240 lbs chains X 2
375 plus 240 X 2
415 plus 240 X 2
465 plus 240 X 1 parallel box
505 plus 240 X 1 parellel box

Conventional deadlifts-belt only:
225 X 2
315 X 1
315 plus 110 lbs chains X 1
365 plus 110 X 1
405 plus 110 X 1
455 plus 110 X 1
455 plus 160 chains-not even close bud.

Sled drags:
two plates and a quarter plus 55 lb dragging chain:
50 yards backwards/50 yards forwards X 3

Standing ab pulldowns:
110 for 3 X 8


Chuck Fought rack pulled 1000 lbs.

[PeteTheGreek]

Barbell curls:
95 for 3 X 8

Hammer curls:
55's for 3 X 8

Cambered bar good mornings-no belt:
290 for 3 X 5

Reverse hypers:
210 for 3 X 8

Sled Drags:
3 plates-60 yards-2 round trips

Chest supported rows:
3 plates+quarter X 8
4 plates X 7
4 plates + quarter X 5

Static grip holds with fat bar:
225 for 3 sets to failure

Hockey puck grip holds w/kettlebells:
2 sets to failure

Standing ab pulldowns:
120 for 3 X 10

[PeteTheGreek]

Standing ab pulldowns w/minibands:
3 X 8

Speed bench:
185 plus minis: 8 X 3

Seated barbell military press:
185 X 5
205 X 5
225 X 5

Reverse rear delt pec dec:
85 X 8
100 X 8
100 X 8

Rope face pulls:
80 X 10
100 X 10
120 X 10

[PeteTheGreek]

Feeling pretty beat up so I took it easy today:

Hatfield bar squats, raw, close stance, usapl deep:
330 for 6 sets of 2

Sumo speed pulls with double choked minis:
325 for 6 singles

45 degree back extensions w/heavy sandbag:
3 sets of 6

Glute ham raises:
3 sets to failure

Standing ab pulldowns:
120 for 3 sets of 10

[PeteTheGreek]

ME Bench:
warm-ups
225 X 3
275 X 1
315 X 1
Added Loose Karins shirt
365 X 1
405 X 1
455 slight misgroove-spotter grabbed the bar
475 X 1
Added Reverse green bands:
495 X 1
545 miss

Rear delt lateral raises:
35's for 3 X 10

Rear delt miniband pulls:
3 X 15

Tricep pushdowns with purple bands:
3 X 12


Overall not a good day. Trying to get my head back in the game of shirt benching after the IronHouse fiasco. I kept thinking about eating the bar even though I set the pins in the rack to catch the bar and I have competent spotters. The 475 was a grinder and my ass came up. Added the reverse bands to overload my lockout. 495 came up quick, even after I got distracted from a misload. 545 crushed me and I was done for the day. I'll keep going after it.

[PeteTheGreek]

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

Hammer curls:
55's for 3 sets of 8

90 degree back raises with 50 lbs on chest:
3 sets of 10

Glute ham raises:
3 sets to failure

Plate loaded seated rows:
3 sets of 8

Lat pulldowns:
3 sets of 8

Standing ab rope pulldowns:
3 sets of 10

Finger pinch plate holds with 45 lb plate:
3 sets to failure

Trainer hand grip:
Squeezed it 9 times in each hand then held it closed on the 10th rep to failure X 2

[PeteTheGreek]

Dumbell bench:
75's X 15
75's X 15
75's X 20

Seated barbell military press:
185 X 5
205 X 5
225 X 5

Rear delt laterals:
40's for 3 sets of 8

Rear delt pec dec:
85 X 8
100 X 8
120 X 7

Standing ab rope pulldowns w/minibands:
3 X 8

[PeteTheGreek]

ME Squat/Dead-predator briefs
warm-ups
325 plus blues X 2
375 plus blues X 2
415 plus blues X 1
465 plus blues X 1
505 plus blues X 1
VepvAdnIBsQ

Reverse band deadlift w/blue bands-belt only:
warm-ups
515 X 1
565 X 1
605 X 1
655 X 1
gr_Nf5244l8

Reverse Hypers:
210 for 3 sets of 8

Standing ab rope pulldowns:
120 for 3 sets of 8

Breaking in a new pair of predator briefs so I had trouble reaching the box. Those last few sets are parallel at best. Not sure how much tension the blues added, maybe 200 lbs? Also, not sure how much the bands deloaded on the deadlift. I couldn't feel them on the last few.

[275er]

The blues should add around 200 lbs on the squat for short guys, and I think we figured they took off around 100 or so off the very bottom of the deadlift, but not much at all in the upper half of the lift.

[PeteTheGreek]

Bench:

Warm-ups
280 X 1
320 X 1
Added loose Karins shirt
320 plus double choked minis X 1
370 plus bands X 1
410 plus bands X 1
440 plus bands missed at lock-out

Raw 5 board press:
410 X 3
430 X 3
450 X 2

Cable rear delts:
3 X 10

Miniband rear delts:
3 X 15

[PeteTheGreek]

Chain suspended gm's with hatfield bar:
290 for 3 sets of 5

Glute ham raises:
3 sets to failure

Chuck V powerpohl walk of death:
2 plates plus a dragging large chain-2 round trips of 20 yds

Chest supported rows:
3 plates plus miniband X 8
3 plates+quarter+miniband X 8
4 plates plus band X 7

Cable curls:
3 sets of 8

Hammer curls:
55's for 2 sets of 8

Static grip holds with fat bar-double overhand grip:
225 for 3 sets to failure

Standing ab rope pulldowns:
120 for 3 sets of 8


The gm's are pretty difficult with the hatfiled bar, really works the upper back. I'm trying to restrain myself on these so I keep the weight at about 80%. Last year I was doing these too heavy, especially after going balls to the wall on the prior Friday squat/deadlift workouts.

The powerpohl wasn't the smartest thing I did today, especially in the blazing sun. I had a puke on deck for about 20 minutes after that one.

[275er]

The powerpohl wasn't the smartest thing I did today, especially in the blazing sun. I had a puke on deck for about 20 minutes after that one.

rookie

[PeteTheGreek]

Speed bench:
185 plus 50 lbs chains for 8 sets of 3

Rear delt laterals:
35's X 8
40's X 8
45's X 8

Rear delt pec deck:
85 X 8
100 X 8
120 X 7

H-rolls:
25's X 8
30's X 8
30's X 8

Tricep pushdowns w/miniband:
3 X 15

Standing ab rope pulldowns w/miniband:
3 X 10

[PeteTheGreek]

Standing ab rope pulldowns:
120 X 8
125 X 8
125 X 8

Large cambered safety bar speed squats:
330 plus 90 lbs chains for 8 sets of 2

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

Powerpohl walk of death-2 plates plus large dragging chain 30 yards forward,
Sled pulls with 3 plates 30 yards backwards, 3 round trips.

[PeteTheGreek]

ME Bench:
warm-ups to 320 X 1
Added Mondo Shirt
410 no touch
460 X 1
500 X 1
530-left side dipped at lockout

JM Presses with hatfield bar:
200 X 5
220 X 5
240 X 5

Rear delt rope pulls:
3 X 10

Rear delt band pulls:
3 X 20

QM0ivF7kqWo

[PeteTheGreek]

Barbell curls:
85 X 8
105 X 8
115 X 8
115 X7

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

45 degree back extensions w/sand bag:
3 X 10

Reverse hypers:
210 for 3 X 8

Chest supported rows:
3 plates plus large chain for 3 X 8

Plate loaded lat pulldowns:
190 for 2 X 8

Sled drag:
3 plates for two round trips of 60 yards

Grip work-plate loaded tree grip thingy:
3 X 10-held the last rep to failure

Standing ab rope pulldowns:
120 for 3 sets of 8


90 comfortable degrees today in the gym, went through a gallon of water. Good times.

[PeteTheGreek]

Suspended weight benching:
100 lbs suspended wt + 50 lbs suspended chains + bar X 8
120 lbs suspended wt + 50 lbs suspended chains + bar X 8
140 lbs suspended wt + 50 lbs suspended chains + bar X 8- full blown epileptic seizure on this one, lots of wtf stares.

Seated barbell military press:
185 for 3 sets of 8

Rear delt pec deck:
85 X 8
100 X 8
115 X 8

Rear delt laterals:
30's X 8
35's X 8
40's X 8

Side lateral raises:
20's X 8
25's X 8
30's X 8

Rotator cuff work on preacher bench:
4 sets of 12

Standing ab pulldowns with minibands:
3 sets of 8

[PeteTheGreek]

Free squats, predator briefs:
warm-ups
435 X 1
525 X 1
575 X 1
615 X 1
Added high box
665 X 1
705 X 1
755 X 1

Deficit deadlifts-sumo:
405 X 3
455 X 3
500 X 2

45 degree back extensions w/sand bag:
3 X 10

Sled Drag:
3 plates for 2 roundtrips of 60 yards


First time squatting heavy with straight weight since a meet two months ago. Bar felt very heavy on my back and I couldn't hold my arch. I think I need to use more bar weight and less band tension/chain weight. I took a few high box singles to get used to carrying heavy weight. Deadlifts felt pretty good.

in_zjdZCw8s

[PeteTheGreek]

Deload bench with 6 in foam roller
280 X 5
320 for 3 sets of 5

JM Press with hatfield bar:
205 X 8
225 for 2 sets of 8

Tricep rope pushdowns:
3 X 12

Rear delt rope pulls:
3 X 10

Rotator cuff work:
3 X 10

Standing ab pulldowns:
120 for 3 sets of 8

[PeteTheGreek]

Barbell curls:
95 for 3 sets of 8

Hammer curls:
55's for 2 sets of 8

Chain suspended GM's-cambered bar with yokes:
205 plus 40 lbs chains X 5
205 plus 80 lbs chains X 5
205 plus 120 lbs chains X 5
205 plus 160 lbs chains X 5
205 plus 200 lbs chains X 5
205 plus 240 lbs chains X 5

Glute ham raises:
3 sets to failure

Sled drag:
3 plates for two round trips of 60 yards

Plate loaded grip tree:
3 sets to failure

Chest supported rows:
4 plates for 3 sets of 6

Ab wheel:
3 sets of 15

[PeteTheGreek]

Straight bar low box squat-loose briefs:
warm-ups
345 plus 80 lbs chains X 2
345 plus 120 lbs chains X 2
345 plus 160 lbs chains X 2
345 plus 200 lbs chains X 2
345 plus 240 lbs chains X 2

45 degree back extensions w/sand bag:
3 sets of 10

Reverse hypers:
210 for 3 sets of 8

Sled drag:
3 plates for 2 round trips of 60 yards

Standing ab pulldowns with bands:
3 X 12


Hotter than balls in the gym. The car said 93 degrees when I got there. The sled drags fuchked my chit up.

[PeteTheGreek]

ME Bench:
warm-ups
230 plus 40 lbs chains X 2
230 plus 80 lbs chains X 2
230 plus 120 lbs chains X 2
230 plus 160 lbs chains X 2
230 plus 200 lbs chains X 1

Foam roller press:
230 plus 160 lbs chains X 3
280 plus 160 lbs chains 2 sets of 2

Rope face pulls:
3 sets of 10

Mini band pull aparts:
3 sets of 15

Rotator cuff work:
3 sets of 12

Standing ab pulldowns with bands:
3 sets of 15

Sled drags:
3 plates for 3 roundtrips of 60 yards

[Ben Moore]

How the hell did I miss your log Pete?

Really nice work. What's the thought behind the jms with the hatfield bar?

[PeteTheGreek]

Thanks for looking. The groove is better and more consistent with the hatfield bar. Once the yokes hit my chest I start the extension and then push up when the pad hits my throat.

[275er]

Agreed, the handles on the hatfield give you a nice groove to work with on the JM's

[PeteTheGreek]

Barbell curls:
95 for 3 X 8

Hammer curls:
55's for 2 X 8

Chest supported rows:
3 plates plus a large chain 3 X 8

Lat pulldowns:
3 plates X 8
3 plates + quarter X 6

45 degree back extensions w/sand bag:
3 X 10

Chain drags:
95 lbs of chains in each hand for 2 roundtrips of 60 yards

Reverse Hypers:
210 for 2 X 8

Static barbell grip holds:
315 for 3 sets to failure

Standing ab pulldowns:
120 for 3 X 8

[PeteTheGreek]

Box Squat-Predator Briefs:
Warm-ups
325 plus greens & purples X 2
375 plus bands X 2
415 plus bands X 2
465 plus bands X 1
505 plus bands = buried

Conventional deadlifts-belt only
315 plus 110 lbs chains X 1
365 plus chains X 1
405 plus chains X 1
455 plus chains X 1
495 plus chains X 1

Y7-YSC9Wr18

Powerpohl walk of death:
Plate plus large dragging chain-three 25 yard round trips

Standing ab rope pulldowns:
120 for 2 sets of 8

Standing ab band pulldowns:
2 sets of 15


Squats were OK. Everyone was struggling due to the heat. I'm right at parallel now breaking in the new predators. I need to pull half a pad away and I'll be right there.

Deadlifts were pretty stressful. My entire deadlift workout consisted of Chuck standing behind me, not saying a word. He never moved until I finished my last set, which almost killed me.

[PeteTheGreek]

Floor press:
warm-ups
185 plus 40 lbs chains X 2
80 lbs chains X 2
120 lbs chains X 2
160 lbs chains X 2
200 lbs chains X 2
240 lbs chains X 2

5 board press:
370 X 3
410 X 2
430 X 2

JM press w/hatfield bar:
205 X 8
225 for 2 X 8

Rear delt rope pulls:
3 X 8

Rear delt band pull-aparts:
3 X 15

Sled drag:
3 plates-75 yards round trip X 2

Standing ab rope pulldowns:
120 for 2 X 8

Green band ab pulldowns:
2 x 15

[PeteTheGreek]

Barbell curls:
95 X 8
105 X 8
105 X 8

Cable rope hammer curls:
3 X 8

Chain suspended squats with hatfield bar:
205 plus 40 lbs chains X 5
205 plus 80 lbs chains X 5
205 plus 120 lbs chains X 5
205 plus 160 lbs chains X 5

45 degree back raises with sandbag:
3 X 10

Sled drag with 2 plates + 55 lb dragging chain:
2 trips-75 yards round trip

Chest supported rows:
3 plates plus large chain for 3 X 8

Shrugs with heavy kettlebell:
3 X 20

Grip work-plate loaded tree:
3 X 10, holding each rep for 5 seconds

Standing ab pulldowns:
110 X 15
120 X 10

Ab wheel:
1 X 15

[PeteTheGreek]

Light upper

Dumbell bench:
75's for 3 X 15

Seated barbell military press:
185 for 3 X 5

Rear delt dumbell laterals:
35's X 8
40's for 2 X 8

Rear delt pec deck:
85 X 8
100 X 8
115 X 8

Side lateral raises:
25's X 10
30's for 2 X 10

Rotator cuff work:
3 X 10

[PeteTheGreek]

Straight bar squats onto suspended chains, below parallel-predator briefs:
425 for 8 sets of 2

Speed deadlifts-sumo:
6 sets of singles

LD3RxwZDNjc

Powerpohl walk of death:
45 plus two 25's plus 3 large 55 lb dragging chains-3 trips of 25 yards walking backwards

Reverse hypers:
210 for 3 sets of 8

Standing ab pulldowns with bands:
3 sets of 15


First time doing the suspended chain squats. I kept hitting the right chain before the left one even though the chains were measured correctly. Don't know what's going on there. Nothing hateful today until Chuck V showed up and shamed us into walking backwards with the Powerpohl. I almost made it home after this workout before I had to pull over in a parking lot and walk around the car a few times to loosen up the lower back.

[275er]

First time doing the suspended chain squats. I kept hitting the right chain before the left one even though the chains were measured correctly. Don't know what's going on there.

We all had the same issue with the chains a few weeks ago, one side was hitting before the other. I bet one of the links is slightly off.

[PeteTheGreek]

No, something's ****ed up with my form. I had the two chains laying side by side on the floor when I first set them up a few weeks ago and they are both the same length. I think I'm favoring my right side somehow. Everytime I rack the bar, the bar ends up off center about an inch to the right.

[PeteTheGreek]

ME Bench-reverse purple bands:
warm-ups
315 X 1
365 X 1
Added loose Karins shirt
425 X 1
475 X 1
515 X 1
525 miss

YC8Sh9x55ak

Rear delt rope pulls:
4 sets of 8

Sled drags-3 plates:
2 round trips 75 yards one way-forward
1 round trip 30 yards one way-backwards

Standing ab rope pulldowns:
110 for 3 X 8

Rotator cuff work:
3 sets of 10


Didn't feel like much of a deload with the purples, 40 lbs maybe. Figured out how to make my shirt tighter by cranking the back strap on as tight as possible. Tim picked up this tip from Dave Hoff.

Pulled the sled for a few trips to loosen things up from Friday's powerpohl walk of death. We need to get one of those Prowlers. I heard that thing is bad news.

[PeteTheGreek]

Fat bar barbell curls:
100 for 3 X 8

Hammer curls:
45's X 8
55's for 2 X 8

Standing ab rope pulldowns:
120 for 3 X 8

Seated plate loaded rows w/green band:
140 X 8
160 X 8
180 X 8

Chest supported rows:
3 plates plus large chain for 3 X 6

45 degree back raises w/sandbag:
3 X 10

Glute ham raises:
3 sets to failure

Chain drags:
110 lbs chains in each hand-2 round trips of 75 yards.

[PeteTheGreek]

Speed bench:
185 for 8 sets of 3

Seated close grip military press:
185 for 3 sets of 8

Rear delt pec deck:
100 for 3 sets of 8

Seated cable rope pulls:
120 X 8
140 X 8
160 X 8

Rotator cuff work:
3 sets of 10

[PeteTheGreek]

Chain suspended squats-predator briefs:
Warm-ups
335 X 2
425 X 1
475 X 1
535 X 1
585 X 1
655 X 1 high chains
695 X 1 high chains
765 X 1 high chains

Conventional deadlift off 4 mats w/double choked minis:
385 plus bands X 1
425 plus bands X 1
450 plus bands X 1

emai-IG5Vrk

Heavy sled drags:
4 plates plus 2 quarters for 3 forty yard round trips

Reverse hypers:
210 for 2 X 8

Standing ab pulldowns with bands:
3 X 15


Went with the chain set-up on the squats again. The sets leading up to 585 were below parallel, then I raised the chains to overload the top. I set the chains too high on my last set so I still need to experiment with chain height. The deadlifts were a bitch. The starting position off 4 mats is real awkward, it's difficult to get the bar moving. I've done more weight off the floor, probably because of the increased momentum. The bands I think add about 200 lbs tension at lock-out.

[PeteTheGreek]

ME BENCH:

warm-ups
225 plus 40 lbs chains X 1
225 plus 80 lbs chains X 1
225 plus 120 lbs chains X 1
225 plus 160 lbs chains X 1
Added loose Karins shirt
275 plus 160 lbs chains X 1
315 plus 160 lbs chains X 1
365 plus 160 lbs chains X 1

JM press with hatfield bar:
205 for 3 sets of 8

Seated rear delt rope pulls:
4 sets of 8

Sled dragging:
3 plates for 3 round trips-65 yards one way

Standing ab rope pulldowns:
120 for 3 sets of 8

[douglasoh5]

Just curious Pete....Do you have a tighter shirt? you could prolly bench close to 6 with a tighter shirt....

[PeteTheGreek]

Yes, I have a tight Karins shirt I only use for meets. It takes about 475 to touch. I can touch 225 in my training shirt, I need to get the chest plate brought in.

[Travis Bell]

Holy crap Pete, if you can touch 225 in your training shirt, aren't you wasting your time?

[PeteTheGreek]

Have you not seen my arch and 3 inch range of motion? I can touch anything. All kidding aside, I do need to have the chest plate brought in.

[PeteTheGreek]

Chain suspended gm's:
65 lb bar + 220 hanging chains X 5
115 lb bar weight plus 220 hanging chains 2 sets of 5

Reverse hypers:
210 for 3 sets of 8

Glute ham raises:
2 sets to failure

Chest supported rows:
3 plates + quarter X 8
4 plates X 7
4 plates + quarter X 7

Chain drags:
110 lb in each hand-2 round trips-60 yards one way

Barbell curls:
95 X 8
105 for 2 sets of 8

Hammer curls:
55's for 2 sets of 8

Static grip holds with fat bar:
3 sets of failure

Standing ab rope pulldowns:
120 for 3 sets of 8

[PeteTheGreek]

Cardio dumbell benching:
80's for 3 sets of 20

Smith machine military press:
185 for 3 sets of 10

Rear delt pec deck:
85 X 10
100 for 2 sets of 10

Rear delt lateral raises:
35's X 8
40's for 2 sets of 8

Side lateral raises:
25's X 10
30's X 10
35's X 10

Tricep rope pushdowns:
4 sets of 15

[PeteTheGreek]

Low box squat-cambered bar with handles-loose briefs:
335 plus green bands for 7 sets of 3
335 plus greens and purples X 3

Powerpohl walk of death:
Plate plus 2 large dragging chains-4 trips of 25 yards walking forward. Once again had to do these by myself.

45 degree back raises with sandbag:
3 sets of 10

Glute ham raises:
2 sets to failure

Standing ab puldowns with bands:
3 sets of 15

[PeteTheGreek]

Kettlebell chaos benching from hell:
95 bar weight plus 120 lbs of suspended kettlebells-4 sets of 12

JM press with hatfield bar:
205 for 3 sets of 8

Rear delt rope pulls:
3 sets of 8

sled drags:
2 plates + quarter-3 round trips of 70 yards

Standing ab band pulldowns:
3 sets of 15


Nothing hateful today as I helped spot and load the Lexen Summerslam meet.

[PeteTheGreek]

45 degree back raises w/sandbag:
3 sets of 10

Reverse Hypers:
210 for 3 sets of 8

Glute ham raises:
2 sets to failure

Sled drags-2 plates plus a dragging 55 lb chain:
2 round trips-65 yards one way

Plate loaded Lat pulldowns:
140 X 8
190 for 2 sets of 8

Chest supported rows w/miniband:
3 plates + quarter for 2 sets of 8

Barbell Curls:
85 X 8
95 X 8
105 X 8

Machine hammer rope curls:
2 sets of 8

Standing ab rope pulldowns:
120 for 3 sets of 10

Plate tree grip work:
3 sets of 8. Held each rep for 5 seconds and last rep to failure

[PeteTheGreek]

Seated front military press:
135 X 8
155 X 8
175 X 8
195 X 8
205 X 8

Seated rear delt rope pulls:
110 X 8
130 X 8
150 X 8

Rear delt pec deck:
85 X 8
100 X 8
100 X 8

Dumbell side lateral raises:
25's X 8
30's X 8
35's X 8

Dumbell Rotator cuff work:
5 sets of 12

V-grip tricep pushdowns:
100 X 15
120 X 15
130 X 15

Tricep rope pushdowns:
80 X 10
80 X 10

[PeteTheGreek]

Reverse purple band squats-predator briefs:
warm-ups
445 X 1
535 X 1
625 X 1
675 X 1
715 X 1
745 X 1

Conventional deadlift off mats-quad choked minis-belt only:
315 plus bands X 1
405 X 1
455 X 1
495 X 1
525 epic fail

VvjWWOezuZs

Sled drags-5 plates plus some change:
Four 45 yard trips

Reverse hypers:
210 for 3 sets of 8

Standing ab rope pulldowns:
100 X 12
110 X 10
120 X 8


Squat felt pretty good, could have gone over 800 if I brought my suit. Wanted to do some deficit pulls off a platform but everyone else was pulling off the mats so I went with it. Pulling conventional off pads is real difficult for some reason, it's hard to get the bar started. Next week I'm on vacation starting Saturday. The goal is to do something real stupid on Friday so I can enjoy the 10 hour drive.

[PeteTheGreek]

ME Bench:
warm-ups
Added tight Karins shirt
320 plus double choked minis-no touch
370 plus bands X 1
410 plus bands X 1
440 plus bands-miss
LVkPGoR1bTQ
440 plus bands X 1
bcIIYDn7Bus
460 plus bands-miss

Raw 5 board press:
370 X 3
410 X 3
440 X 2

Rear delt rope face pulls:
3 X 8

Sled drags:
2 plates plus quarter-3 round trips-65 yards one way

Standing ab rope pulldowns:
100 X 10
110 X 10
120 X 8


Wore my meet shirt today and had all kinds of problems. Almost dumped the bar over my belly a few times trying to touch the last inch. Need to tuck harder in the hole and be patient. I also lost one over my face because I didn't keep my elbows under my wrists. Thank God for good spotters. The band tension wasn't helping matters much either. At least I got these on video so I know what I'm doing wrong. I also need to spend more time in this shirt. Every workout's a learning experience.

Next week I'm off on vacation so it's time to rest and re-group.

[PeteTheGreek]

Barbell curls:
95 X 8
105 X 8
105 X 8

Hammer curls:
55's for 2 sets of 8

Chest supported rows:
3 plates plus large chain-3 sets of 8

Plate loaded lat pulldowns:
140 X 8
170 X 8
180 X 8

45 degree back raises with sandbag:
3 sets of 10

Glute ham raises:
3 sets to failure

Chain dragging:
95 lbs chains in each hand-2 rounds trips of 65 yards

Standing ab rope pulldowns:
100 X 12
110 X 12
120 X 8

Grip work:
static grip holds and plate loaded tree

[PeteTheGreek]

Box squat-cambered bar with handles-loose briefs:
warm-ups
335 plus 90 lbs chains X 2
335 plus 110 lbs chains X 2
335 plus 160 lbs chains X 2
335 plus 220 lbs chains X 2
335 plus 270 lbs chains X 2

Sumo deficit deadlifts:
225 X 2
315 X 1
405 X 1
455 X 1
500 X 1
545 miss

JXVk99IYB7Q

Reverse hypers:
210 for 3 sets of 8

45 degree back raises with sandbag:
3 sets of 10

Standing ab rope pulldowns:
110 X 12
120 X 10
120 X 10


Squatted and pulled heavy last week. Today I normally would have done light squatting and no pulling but since I'm off for vacation next week, I decided to go fairly heavy with minimal gear. Started off well with squats but **** the bed on the deadlift. I started pulling with a 7 foot bar which was already on the platform and this bar had no slack. 455 was a grinder. Swapped bars and 500 was more manageable but I ran out of gas with 545. Should have opted out of pulling today since I deadlifted last week. I'll have two weeks off and it's back to the drawing board.

[PeteTheGreek]

Close grip bench:
225 for 4 sets of 8

JM press with hatfield bar:
205 for 3 sets of 8

Rear delt rope pulls:
3 sets of 8

Mini band pull aparts:
3 sets of 15

Sled drags:
3 plates for two 65 yard round trips

Standing ab band pulldowns:
3 sets of 15


Back from vacation. One full week of eating fried foods + sitting on my ass sleeping 12 hours a day + a 10 hour car drive yesterday in a junk food coma + 92 degrees in the gym today = not a good workout for my first day back. Everything was a grinder. Price I pay for being stupid.

[PeteTheGreek]

Barbell curls:
95 X 8
105 X 8
105 X 8

Hammer curls:
55's for 2 sets of 8

Chest supported rows with miniband:
3 plates X 8
3 plates + quarter X 8
4 plates X 8

Seated plate loaded rows:
180 X 8
230 X 8
250 X 8

45 degree back extensions holding sandbag:
3 sets of 10

Reverse hypers:
210 for 2 sets of 10

Chain dragging:
95 lbs chains in each hand-2 round trips-65 yards one way

Standing ab rope pulldowns:
110 X 8
120 X 8
120 X 8

Grip work on plate tree:
3 sets of 10-holding each rep for 5 seconds

[PeteTheGreek]

Speed bench:
185 for 8 sets of 3

Seated front military press:
155 X 8
175 X 8
185 X 8

Rear delt pec deck:
85 X 8
100 X 8
115 X 8

Seated rear delt rope pulls:
130 X 8
150 X 8

Side lateral raises:
25's X 8
30's X 8
30's X 8

Front raises:
25's X8
25's X 8

rotator cuff work

[PeteTheGreek]

Low box straight bar squat-Predator Briefs:
warm-ups
335 plus 80 lbs chains X 2
335 plus 160 lbs chains X 2
335 plus 200 lbs chains X 2
385 plus chains X 2
425 plus chains X 1
475 plus chains X 1
515 plus chains X 1

Conventional deadlift-belt only:
315 plus 80 lbs chains X 1
405 plus chains X 1
455 plus chains X 1
495 plus chains X 1

vpaNBSdpjfs

Powerpohl walk of death:
45 lb plus two 55 lb dragging chains for four 25 yards trips

Reverse hypers:
210 for 2 sets of 8

Standing ab rope pulldowns:
110 for 3 set of 8

[PeteTheGreek]

ME Bench:
warm-ups
185 plus 40 lbs chains X 2
185 plus 80 lbs chains X 2
185 plus 120 lbs chains X 2
185 plus 160 lbs chains X 2
185 plus 200 lbs chains X 1
185 plus 250 lbs chains X 1

3 board press:
185 plus 160 lbs chains X 3
235 plus 160 lbs chains X 3
255 plus 160 lbs chains X 3
275 plus 160 lbs chains X 2

Dumbell tricep extensions:
35's for 3 sets of 12

Seated rear delt rope pulls:
3 sets of 10

Standing ab rope pulldowns:
110 X 8
120 X 8
110 X 8

[PeteTheGreek]

Cambered Bar Chain suspended GM's:
200 plus 40 lbs chains X 5
200 plus 80 lbs chains X 5
200 plus 120 lbs chains X 5
200 plus 160 lbs chains X 5
200 plus 200 lbs chains X 5

Glute ham raises:
3 sets to failure

Chest supported rows:
3 plates plus 55 lb chain X 6
3 plates plus quarter plus 55 lb chain for 2 sets of 5

Seated plate loaded rows:
2 plates plus quarter/side for 2 sets of 8

Barbell curls:
95 for 3 sets of 8

hammer curls:
55's for 2 sets of 8

Standing ab rope pulldowns:
110 for 3 sets of 10

Sled dragging:
3 plates for 2 round trips-65 yards one way.

[PeteTheGreek]

Speed bench:
185 plus 50 lbs chains for 8 sets of 3

Rear delt pec deck:
100 for 3 set of 10

Rear delt laterals:
40's X 8
45's X 8

Front raises with 50 lbs chains:
3 sets of 8

Side lateral raises:
30's for 3 sets of 8

Rotator cuff work:
3 sets of 12

Dumbell bench:
50's X 40 reps

[PeteTheGreek]

Nothing hateful today:

Hatfield bar low box squats:
335 plus a green band for 8 sets of 2

45 degree back raises with sandbag:
3 sets of 10

Reverse hypers:
210 for 3 sets of 8

sled drags-2 plates plus a large dragging chain:
3 round trips-65 yards one way.

Standing ab rope pulldowns:
120 for 3 sets of 8

[PeteTheGreek]

Bench:
warmups
185 plus double choked minis X 2
225 plus bands X 2
275 plus bands X 1
Added 4 boards
275 plus bands X 3
315 plus bands X 3
335 plus bands X 3
345 plus bands X 2
355 plus bands X 2

Dumbell floor press:
75's X 15
85's X 15
95's X 14
100's X 10

Rear delt rope pulls:
3 light sets of 10

Rear delt band pull aparts:
2 sets of 10

Sled dragging:
3 plates for two round trips-80 yards one way

Standing ab pulldowns with bands:
4 sets of 15

[PeteTheGreek]

90 degree back extensions with 50 lb plates:
3 sets of 10

Pull thru's:
140 X 12
150 X 12
160 X 12

Lat pull-ups:
3 X 8

Seated machine rows:
170 X 8
190 X 8

Barbell curls:
95 for 3 X 8

Hammer curls:
50's for 2 X 8

Standing ab rope pulldowns with anchored mini band:
3 X 10


No time today to hit the real gym so had to lift at the dreaded Y. Haven't done lat pull-ups in a few years but I managed to pull my fat ass up for 3 sets of 8.

[275er]

Pull-ups? WTF? You're a powerlifter, your feet are to stay anchored to the ground like cement boots at all times.

[Clifford Gillmore]

Pull-ups? WTF? You're a powerlifter, your feet are to stay anchored to the ground like cement boots at all times.

They were, thats how brutal Pete is....

[PeteTheGreek]

Free Squat-predator briefs-reverse monster minis:
warm-ups
425 X 2
515 X 2
565 X 2
605 X 2
655 X 1
705 X 1

Pin 3 rack pulls against quadded minis:
warm-ups
405 X 2
455 X 1
495 X 1
545 X 1
605 X 1

gMR3cUlUqeY

Powerpohl walk of death:
1 plate plus 2 large dragging chains-25 yards backwards
1 plate plus quarter plus chains-25 yards forward
2 plates plus chains-25 yards forward

45 degree back raises with sandbag:
3 sets of 8

Standing ab rope pulldowns:
110 for 3 sets of 8

[Travis Bell]

dude, you guys have a vending machine. we need to get one of those

Awesome pulls by the way Pete

[PeteTheGreek]

It's the coolest thing. It takes cash, credit and debit cards. There's a robotic arm that dumps your selection into a slot with a door that automatically opens.

[PeteTheGreek]

ME Bench with Karins DD:
Warm-ups
370 no touch
410 no touch
440 X 1
470 X 1
470 X 1
470 X 1

Raw 5 board press:
410 X 3
430 X 2

Rear delt chest supported rows:
3 plates for 3 sets of 10

Rear delt face pulls:
3 sets of 8

Side lateral raises:
35's for 3 sets of 8

Front raises:
25's for 3 sets of 8

Standing ab rope pulldowns:
110 for 3 sets of 8


Wanted to get several moderate singles in so I could work on some set-up and form issues. I'll upload some video later

[PeteTheGreek]

Light lower:

Hatfield bar GM's:
245 for 5 sets of 5

Reverse Hyper:
210 for 3 sets of 8

Chest supported rows:
4 plates of 4 sets of 8

Lat pull-ups:
1 X 7
1 X 6
1 X 5
these sucked ass

Hammer curls:
55's for 3 X 8

Cable curls:
Some unknown weight for 3 X 8

Chain dragging-110 lbs in each hand:
4 trips of 75 yards forward
3 trips of 40 yards backwards

Grip tree:
3 sets of 8-holding each rep for a 5 count

Standing ab pulldowns:
2 sets of 15 with green band
110 X 12
120 X 8

[PeteTheGreek]

I'm at the point where I can't bench twice a week any more. I've been way too beat up lately to do any speed work or heavy shoulders so today I just did some high rep light chit to get some blood moving.

Dumbell bench:
50's for 3 sets of 35

Seated dumbell press:
25's for 3 sets of 25

Rear delt pec deck:
50 for 3 sets of 25

Side lateral raises:
15's for 3 sets of 25

Tricep rope pushdowns:
60 for 5 sets-up to 100 reps total.

[PeteTheGreek]

Straight bar speed squats-low box-loose powerpants:
335 plus 80 chains X 2
335 plus 120 chains X 2
335 plus 160 chains X 2
335 plus 200 chains X 2
335 plus 240 chains X 2

45 degree back extensions w/sand bag:
3 sets of 10

Reverse Hypers:
210 for 3 sets of 8

Standing ab rope pulldowns:
110 X 12
120 X 8
120 X 8

[PeteTheGreek]

ME Bench:
Warm-ups
Added Karins DD
365 no touch
405 no touch
455 X 1
495 X 1
Shut it down here, right front delt and pec were screaming

L4sif2lB_tY

5 board raw press:
315 plus double choked minis X 3
345 plus bands X 3
365 plus bands X 2

Rear delt rope pulls
3 sets of 10

Light sled dragging:
Six 65 yard trips with 2 plates and a quarter

Standing ab rope pulldowns:
110 for 3 sets of 10

[PeteTheGreek]

Reverse hypers:
210 for 3 sets of 10

45 degree back extensions holding 35 lb kettlebell:
2 sets of 10

Chest supported rows:
3 plates X 10
3 plates plus quarter X 10
4 plates X 10

Shoulder shrugs:
60 lb kettlebell plus 40 lbs chains in each hand for 2 sets of 15

Fat bar curls:
95 X 8
105 X 8

Hammer time:
55's X 8
55's X 8

Standing ab rope pulldowns:
110 X 12
115 X 12
120 X 8

Sled drags:
2 plates plus a 55 lb dragging chain to Stringtown Road and back with a few stops thrown in to chat with the skanks on their smoke break at the physical therapy center.

Grip work:
150 lb gripper closed 8 reps in each hand with a 5 second count per rep
200 lb gripper 5 reps in each hand
Plate tree 140 lbs for 6 reps.

[bflolftr]

Hey Pete,
I have recently begun training similarly to you guys at Lexen, doing my heavy squat and deadlift work together on saturdays & my assistance work on tuesdays. My question is about good mornings, I see on here that both you and Dave Schwab do alot of them on your assistance day...do you wear a belt or go raw or both? Is there any rhyme or reason or do you just do the GM's if you feel like it? I have been doing mostly suspended buffalo bar & safety squat bar off chains 36" from the floor raw for sets of 5, but I am wondering if I should go heavier as well as do some regular good mornings instead...what do you think?

[PeteTheGreek]

I do them raw, usually off suspended chains, but I don't go too heavy. I used to do them heavy as a substitute for deadlifting but I found I wasn't getting much carryover.

I also only pull every other week. Some of the younger guys in the gym are deadlifting every week but that's too much for me. I usually go week 1: heavy squat and heavy dead, week 2: light squat or moderate squat and no dead, Week 3: heavy squat and heavy dead, etc.

I usually do the GM's on the weeks that I'm squatting light and not deadlifting.

[bflolftr]

Thanks Pete...I am 38 & have been having a real hard time making gains the last year or so, overtrained I think. I trained using a standard westside schedule since 1996 & I have hit 705, 470, 625 and I compete at 198 and 220. I just figured I was getting old and beat up, but since I have begun training this way (Chuck's way) I am getting strong again, recently I pulled 585 standing on a 2.5" platform...my p.r. was 570 that I set in 2000! I have tried since then to pull 585 and always missed it, until I started training the way you guys train. This site with your log & Dave's have been a huge help, thank you & keep the information coming, you are helping people way more than you know.

[PeteTheGreek]

Full squat:
warm-ups
Add predator briefs
325 X 3
415 X 1
Added T-rex suit
505 X 1
565 X 1
Added wraps
615 X 1
665 X 1

Conventional deadlift against purple bands-belt only:
315 X 1
405 X 1
455 X 1
475 X 1

Powerpohl walk of death:
3 plates walking backwards for three 30 yards trips

Reverse hypers:
210 for 2 sets of 8

Standing ab rope pulldowns:
110 for 3 sets of 10


Worked on something close to an opener in preparation for the Fall classic in October. First time in full gear in about 5 months so I was all over the place. Next week is deload and then I'm hitting a three week circa max with reverse bands

[PeteTheGreek]

Bench deload

Bar plus 125 lbs of hanging kettlebells:
5 sets of 12

Dumbell bench:
85's for 4 sets of 15

Rear delt chest supported rows:
3 plates plus miniband for 3 sets of 8

Rear delt laterals:
35's X 8
45's for 2 sets of 8

Side lateral raises:
25's for 3 sets of 15

Standing ab rope pulldowns:
110 X 10
120 X 8
120 X 8

[PeteTheGreek]

Chain suspended GM's with hatfield bar-no belt:
205 plus 40 lbs chains X 5
205 plus 80 lbs chains X 5
205 plus 120 lbs chains X 5
205 plus 160 lbs chains X 5

Glute ham raises:
3 sets to failure

Chest supported rows with mini-band:
3 plates X 8
3 plates + quarter X 8
4 plates X 8

Barbell curls:
95 X 8
105 X 8
105 X 8

Hammer time:
55's for 2 sets of 8

Standing ab rope pulldowns:
110 X 10
120 X 8
120 X 8

Sled drags:
2 plates + 55 lb dragging chain-4 trips 65 yards


The GM's were a bitch. I set the chains at 34 inches, which basically put my head up my ass at the starting position. The hatfiled bar is good for the upper back, hard to get the bar moving off the chains.

[PeteTheGreek]

Raw low box squats-cambered hatfield bar:
335 for 8 sets of 3

Reverse hypers:
210 for 3 sets of 10

45 degree back raises holding 70 lb dumbell:
2 sets of 10

Sled dragging:
3 plates for six 65 yard trips

Standing ab rope pulldowns:
120 for 3 sets of 8


Lower back still jacked up from Monday's GMs and I'm starting reverse band squat circus maximus next week so took it real easy today.

[PeteTheGreek]

ME Bench:
warm-ups
275 X 1
315 X 1
345 X 3 off foam roller
365 X 3 off roller
385 X 1 off roller
405 X 1 miss

Floor pin presses:
365 X 5
405 X 5
455 X 3

Rear delt chest supported rows:
3 plates for 3 sets of 8

Rear delt rope pulls:
3 sets of 8

Side lateral raises:
25's for 3 sets of 15

Front raises:
20's for 3 sets of 15

Ab wheel of death:
3 sets of 20

[PeteTheGreek]

45 degree back raise holding 35 lb kettlebell:
3 sets of 15

Reverse hypers:
140 for 2 sets of 15

Chest supported rows w/choked miniband:
3 plates X 8
3 plates + quarter for 2 sets of 8

Plate loaded lat pulldowns:
140 X 8
190 X 8

Dumbell curls:
55's for 3 sets of 8

Straight bar cable curls:
3 sets of 8

Standing ab rope pulldowns:
110 X 10
120 X 8
120 X 8

Grip work on plate tree:
3 sets of 8-holding each rep for a 5 count

Chain dragging-75 lbs in each hand:
40 yards backwards/40 yards forward X 3

[PeteTheGreek]

Reverse purple band squats:
warm-ups
Add predator briefs
350 X 2
440 X 2
530 X 2
Add T-Rex suit
620 X 1
710 X 1
760 X 1
800 X 1

Deficit deadlifts off 3 inch platform:
405 + 40 lbs chains X 1
405 + 80 lbs chains X 1
405 + 120 lbs chains X 1
405 + 160 lbs chains X 1
405 + 200 lbs chains X 1
405 + 250 lbs chains (Fail)

z5jRmxuS3Gg

Reverse Hypers:
210 for 3 sets of 10

Standing ab rope pulldowns:
110 for 3 sets of 10


4 more weeks till meet day. Trying a circa max using reverse bands which seemed to work for a few other guys in the gym. Next week is reverse band monsters then the week after next is reverse band minis. This is really overloading the top of the lift, which is what I need.

[PeteTheGreek]

ME Bench:
warm-ups
225 + 40 lbs chains X 2
225 + 80 lbs chains X 2
225 + 120 lbs chains X 2
225 + 160 lbs chains X 2
225 + 200 lbs chains X 1

4 board lock-out work:
225 + 160 lbs chains X 3
275 + 160 lbs chains X 2
295 + 160 lbs chains X 2
315 + 160 lbs chains X 2

Rear delt rows:
2 plates + quarter + miniband for 3 sets of 10

Side lateral raises:
25's for 3 sets of 15

Front lateral raises:
25's for 3 sets of 15

Ab wheel of death:
3 sets of 15

cQeceUK56Ek

[PeteTheGreek]

45 degree back extensions:
3 sets of 10 holding 35 lb kettlebell

Reverse hypers:
210 for 3 sets of 8

Chest supported rows w/choked miniband:
3 plates plus quarter for 3 sets of 8

Lat pulldowns:
170 X 8
200 X 8

Seated Kettlebell shrugs:
60 lb kettlebells for 2 sets of 20

Barbell curls:
95 for 3 sets of 8

Hammer time:
55's for 2 sets of 8

Standing ab rope pulldowns:
110 for 3 sets of 10

Sled dragging:
3 plates for six 65 yard trips

Static hex dumbell holds:
3 sets to failure


Didn't do anything hateful today because I have to take another heavy squat on Friday. Zipped right through this workout with minimal fatigue, it's amazing how easier a workout is when it's 59 degrees outside.

[PeteTheGreek]

Monster mini reverse band squats:
warm-ups
Add predator briefs
440 X 2
530 X 1
Add t-rex suit
620 X 1
690 X 1
Add metal wraps
730 X 1
780 X 1

_yDK70P6Mic

Reverse hypers:
210 for 3 sets of 10

Glute ham raises:
2 sets of failure

Chain dragging-110 lbs in each hand:
Two 65 yard trips forward
Two trips backwards

Standing ab rope pulldowns:
120 for 3 sets of 10

[275er]

What happened to the 800? Had another 20+ pounds in you easy

[PeteTheGreek]

Had a slight problem with expired feta cheese and lost 8 lbs, saving it for next week

[PeteTheGreek]

ME Bench:
warm-ups
275 X 1
315 X 1
Added Karins DD
405 X 1 no touch
455 X 1
475 X 1
495 X 1

Raw 5 board press:
365 X 3
405 X 3
435 X 2
455 X 1

Rear delt rows:
2 plates + quarter + band 3 sets of 10

Rear delt miniband pull-aparts:
3 sets of 15

Side lateral raises:
25's X 15
35's X 12
35's X 12

Front raises:
20's for 2 sets of 15

Standing ab rope pulldowns:
110 for 3 sets of 10

[PeteTheGreek]

Lower Accessory:

Sled Drag:
3 plates for six 65 yard trips

45 degree back raises holding 35 lb kettlebell:
3 sets of 10

Reverse Hypers:
210 for 3 sets of 10

Chest supported rows w/ choked miniband:
3 plates X 8
3 plates + quarter X 8
4 plates X 6

Hammer time:
55's for 3 sets of 8

Cable curls:
3 sets of 10

Grip work on plate tree:
3 sets of 8, holding each rep for a 5 count

Standing ab rope pulldowns:
3 sets of 8

[PeteTheGreek]

Reverse miniband squats:
warm-ups
add predator briefs
350 X 2
440 X 2
Add T-Rex suit
530 X 1
600 X 1
660 X 1
Add metal knee wraps
720 X 1
760 X 1

Reverse green band deadlifts-sumo:
245 X 2
335 X 1
425 X 1
515 X 1
605 X 1
655 X 1

Reverse hypers:
210 for 3 sets of 8

Green band ab pulldowns:
3 sets of 20

[PeteTheGreek]

ME Bench:

Warm-ups
Added Karins DD
365 X 1 no touch
405 X 1 no touch
455 X 1
485 X 1
505 X 1

Raw 5 board press
315 plus double choked minis X 3
365 plus bands X 2
385 plus bands X 2

Rear delt plate loaded rows:
3 plates for 3 sets of 10

Side lateral raises:
25's of 3 sets of 15

Front raises:
25's for 3 sets of 12

Standing ab green band pulldowns:
3 sets of 20


Thank God all the heavy work is done, now I can rest for two weeks. Should be good for a squat and deadlift PR but my bench is lagging. Everything was a grinder today. Guess that's what happens when you don't do speed work. Too beat up to bench twice a week anymore.

[CoCoa]

The lifting is downright superior in here Pete.

[PeteTheGreek]

Thanks, man!!

[PeteTheGreek]

Sled drag-3 plates:
Six 65 yard trips-4 forward, 2 backwards

45 degree back raises holding 35 lb kettlebell:
3 sets of 10

Reverse hypers:
210 for 2 sets of 10

Chest supported rows:
3 plates + quarter X 8
4 plates X 8
4 plates X 8

Barbell curls:
95 X 8
105 X 8
105 X 8

Hammer time:
55's for 2 sets of 8

Hex dumbell holds:
3 sets to failure

Standing ab rope pulldowns:
120 for 3 sets of 8

[PeteTheGreek]

Squat-Straight weight
warm-ups
Add predator briefs
335 X 2
425 X 1
Add t-rex suit
515 X 1
515 X 1 with wraps

Reverse hypers:
210 for 3 sets of 8

Standing ab rope pulldowns:
110 for 3 sets of 10


Nice easy day today, everything felt light on my back. I couldn't feel the bar weight until I got to 425. Shut it down at 515 and now it's rest time.

[CoCoa]

Great efforts for both days bro.

[PeteTheGreek]

Thanks!!

[PeteTheGreek]

Bench Deload:

Reverse green band bench:
185 X 3
225 X 3
275 X 3
315 X 1
365 X 1

Tricep rope pushdowns:
3 sets of 20

Rear delt lateral raises:
25's for 3 sets of 15

Side lateral raises:
25's for 3 sets of 15

Front raises:
25's for 3 sets of 15

Standing ab pulldowns with green bands:
3 sets of 20


That's it. Some nickel and dime chit this week to keep the blood moving and it's go time for next Sunday. Bodyweight is at 217-218 right now. Planned openers are 680-470-565.

[PeteTheGreek]

Keeping the blood moving:

Sled drags-2 plates:
2 trips 75 yards forward
2 trips 75 yards backwards

45 degree back raises holding 26 lb kettlebell:
3 sets of 15

Chest supported rows:
2 plates for 3 sets of 10

Hammer time:
45's for 3 sets of 8

Standing ab green band pulldowns:
3 sets of 20

[CoCoa]

Good luck at your upcoming week, no doubt you will do great.

[douglasoh5]

good luck this weekend Pete....dont get disappointed about the benching...you never now whats going to happen come meet day

[Pud]

Good luck Pete. Anyone else lifting in the meet?

[PeteTheGreek]

Just me. You might as well post your log here, you'll get much more help.

[Pud]

I may, how'd the meet go? It was today right?

[PeteTheGreek]

Oct 25 Lexen Xtreme Fall Classic

Squat:
1st-660
2nd-710
3rd-pass

Bench:
1st-460
2nd-500
3rd-520

Deadlift:
1st-560
2nd-605
3rd-625 miss

Total-1835 PR at 220 Masters Amatuer

Weighed in at 219 on Saturday. My normal weight is about 220-225. I was pretty relaxed giong into this meet and actually got some sleep last night for a change.

Squat warm-ups felt light but when I got on the platform the damn weight felt like an apartment complex on my back. My second squat was a grinder so I took a pass on my third. I think I did the reverse band circa max too many weeks in a row so I will cut it back to 2 weeks instead of 3.

I wasn't expecting much in the bench today but managed to get within 15 lbs of a PR. I stopped doing speed work and military pressing about 6 weeks ago as my shoulders were getting too beat up.

Deadlifts felt pretty good and my second attempt came up pretty fast. I was surprised to miss my third attempt but at this point it was a pretty long day and I was out of gas. I didn't pull until about 6:30 pm. This was a pretty big meet with lots of spectators. 3 squat flights, 4 bench flights and 3deadlift flights.

Oh, and I got the meet's best Master lifter (I think there was only 1 other master lifter)

I have to travel in two weeks so I'm going to take a short break and get back at it in 3 weeks.

wZERWbk5SU8

[Pud]

Nice, that 605 deadlift has to be the fastest you've pulled that weight.

[CoCoa]

No doubt you run things in the master's division and in general, glad to see others from here in competition.

[douglasoh5]

great lifting pete...your benches looked awesome as always...love watching you bench

[PeteTheGreek]

Thanks everyone. Rich, I hate benching lately, lol. Something to do to pass the time between squatting and deadlifting.

[PeteTheGreek]

Well, I told myself I would take 3 weeks off and get some rest and that lasted 7 days. Did some rehab work today.

Epileptic seizure benches with bamboo bar:
100 lbs of suspended weight for 2 sets of 15
150 lbs of suspended weight for 2 sets of 15

JM press with hatfield bar:
155 lbs for 3 sets of 12

Rear delt raises:
3 plates for 3 sets of 10

Side lateral raises:
20's for 3 sets of 15

Ab wheel:
3 sets of 15


We got one of those bamboo bench bars and I was shaking like a crack whore jonesing for her next fix. I'm gonna set that phucking bar on fire in the parking lot.

[PeteTheGreek]

45 degree back raises holding 35 lb kettlebell:
3 sets of 10

Reverse hypers:
210 for 3 sets of 8

Chest supported rows:
3 plates + a quarter for 3 sets of 8

Plate loaded lat pulldowns:
140 X 8
160 X 8
180 X 8

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

Hammer curls:
55's for 2 sets of 8

Standing ab pulldowns:
110 for 3 sets of 10

Grip work on plate tree:
3 sets of 8, holding each rep for a 5 count

[CoCoa]

Way to be rolling in here Pete, 3 weeks off is too long anyways, at least for now when you're so driven.

[PeteTheGreek]

Yeah, just couldn't stay away, but I'll be off next week because of work out of town.

[PeteTheGreek]

Low box squats-cambered bar w/handles-rawwwwww:
335 X 2
335 plus 40 lbs chains X 2
335 plus 80 lbs chains 5 sets of 2

Reverse hypers:
210 for 3 sets of 10

45 degree back raises:
35 lb dumbell X 10
55 lb dumbell for 2 sets of 10

Sled dragging:
3 plates for six 75 yard trips

Ab wheel:
3 sets of 15

[CoCoa]

Good work with the box squats and all man.

[PeteTheGreek]

Stuck in Lansing, MI all this week for work so nothing much can be done in the commercial palace I found called Go Workout

Bench:
225 for 3 sets of 10

Dumbell bench:
90's for 3 sets of 12

Some plate loaded Hammer strength machine for rear delts:
2 plates X 10
2 plates plus quarters X 10
2 plates plus 2 quarters X 8

Rear delt chest supported rows:
3 plates X 10
3 plates plus quarter X 8

Side laterals:
25's X 10
30's X 10
35's X 10

Standing ab rope pulldowns:
120 for 3 sets of 10

[CoCoa]

That's some nice training while away from home...what field of work are you in?

[PeteTheGreek]

insurance adjuster

[PeteTheGreek]

90 degree back raises holding 50 lb plates:
3 sets of 10

Pull thru's:
150 X 15
175 X 15
175 X 15

Chest supported rows:
4 plates for 3 sets of 8

Lat pulldowns:
190 X 8
230 X 8

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

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

Standing ab rope pulldowns:
110 X 10
120 X 8
130 X 7

[PeteTheGreek]

Straight bar low box squats:
warm-ups
Add predator briefs
325 X 3
325 plus 80 lbs chains X 2
325 plus 160 lbs chains X 2
325 plus 240 lbs chains X 2
375 plus 240 lbs chains X 2
435 plus 240 lbs chains X1
495 plus 240 lbs chains X 1

Conventional deadlift-belt only:
135 plus double choked minis X 2, about 200 lbs at the top?
225 plus minis X 1
315 plus minis X 1
365 plus minis X 1
405 plus minis X 1
455 plus minis X 1

Reverse hypers:
210 for 3 sets of 10

Standing ab green band pulldowns:
3 sets of 20 supersetted with
Ab wheel:
2 sets of 15

[CoCoa]

Impressed with the box squats and deads dude.

[PeteTheGreek]

Thanks, man

[PeteTheGreek]

Close Grip floor presses:
warm-ups
185 plus 40 lbs chains X 2
185 plus 80 lbs chains X 2
185 plus 120 lbs chains X 2
185 plus 160 lbs chains X 2
185 plus 200 lbs chains X 1

Added two pads on floor under elbows:
185 plus 160 lbs chains X 3
185 plus 200 lbs chains 2 sets of 3
185 plus 240 lbs chains X 1

Rear delt plate loaded rows:
2 plates + quarter + miniband for 3 sets of 10

Rear delt rope pulls:
Some random weight for 3 sets of 10

Side lateral raises:
35's for 3 sets of 10

Front raises:
20's for 3 sets of 10

Ab crunches while holding bamboo bar at arms length with 25 lb suspended kettlebell on each side:
3 sets of 15
I have no idea who came up with that one.

[PeteTheGreek]

Cambered bar GM's:
150 + 40 lbs chains X 8
150 + 80 lbs chains X 8
150 + 120 lbs chains X 8
150 + 160 lbs chains X 8
150 + 200 lbs chains X 8

Glute ham raises:
3 sets to failure

Chest supported rows:
3 plates + choked mini band for 2 sets of 8
3 plates + quarter + miniband X 8

Plate loaded lat pulldowns:
180 for 2 sets of 8

Bamboo bar curls with hanging kettlebells:
3 sets of 10. The bar was just sitting there so I started curling it.

Hammer curls:
55's for 2 sets of 6, one arm at a time.

Plate tree grip holds:
3 sets of 8, holding each rep for a 5 count

Standing ab rope pulldowns:
110 for 3 sets of 10

Chain dragging:
Three 55 lb chains for six 65 yard trips. All the sleds were being used so I tied 3 of the chains together with a tow strap and started pulling.

[CoCoa]

Nice job back-to-back bro.

[PeteTheGreek]

Low box squat-cambered bar with handles-rawwww:
335 for 4 sets of 3
385 for 2 sets of 3

Reverse hypers:
210 for 3 sets of 10

45 degree back raises holding kettlebell:
2 sets of 10

Ab wheel:
2 sets of 15

Crunches holding bamboo bar at arms length w/suspended kettlebells:
2 sets of 12


Took it light and easy today because next week we're gonna do something heavy and stupid

[PeteTheGreek]

Bench plus double choked minis:
warm-ups
185 X 2
225 X 2
255 X 1
275 X 1

4 board press plus minis:
295 X 3
315 X 3
335 X 3
345 X 2

Bamboo bar bench with two hanging kettlebells:
3 sets of 10

Rear delt plate loaded rows:
3 plates plus miniband 3 sets of 6

Rear delt rope pulls:
3 sets of 8

Tricep pushdowns:
3 sets of 12

Standing ab rope pulldowns:
3 sets of 8

Right front delt continues to kill me. It only hurts during full range raw benching. It hasn't gotten any better or worse. The bamboo bar really helps it a lot. If I was smart, I would take a few weeks off to rehab it with the bamboo bar but no one ever accused me of being a rocket scientist

[PeteTheGreek]

Reverse hypers:
210 for 3 sets of 8

45 degree back raises holding kettlebell:
3 sets of 10

Chest supported rows:
3 plates plus choked mini for 3 sets of 8

Plate loaded Lat pulldowns:
180 for 2 sets of 6

Hammer time:
55's for 2 sets of 8

Bamboo bar curls:
3 sets of 8

Ab wheel with chain around neck:
3 sets of 15

Chain dragging:
75 lbs in each hand for 5 trips of 65 yards

Grip work with 200 lb gripper:
3 sets in each hand for 6 reps, holding gripper closed for a 5 count

[CoCoa]

Real fine sessions man.

[PeteTheGreek]

Thanks again, man

[PeteTheGreek]

I could have sworn I post this workout already but it's gone?

Friday Squat/Dead:
Chain suspended squats-loose predator briefs:
warm-ups
335 X 2
425 X 2
475 X 2
515 X 2
555 X 2
605 X 1

Deficit deadlifts-standing on 3 inch platform:
315 plus doubled minis X 1
315 plus doubled minis + single mini X 1
315 plus doubled minis + single monster mini X 1
315 plus 2 doulbed minis = miss

Reverse hypers:
210 for 2 sets of 10

Glute ham raises:
2 sets to failure

Standing ab rope pulldowns:
110 for 3 sets of 8

Chain suspended squats were a grinder. It's tough to get the bar moving after it comes to a dead stop on the chains. Deficit deadlifts were real fast ff the ground but the bands kicked in hard at knee level.