View Full Version : Mike Pelosi's Training

Mike Pelosi
10-24-2009, 04:37 AM
Hey, whats up everyone. I have been power lifting/training for the past four years now with a about 9 months off from anything heavy due to getting hit by a drunk driver. During that time I did Muay Thai and BJJ extensively to gain some knowledge and learn about the body more in depth. I've been back training off and on again but as it looks I am in the swing of things.

I am a trainer for Total Performance Sports in Everett, MA and have been a trainer/strength expert there for close to 2 and a half years. All training is done there unless otherwise noted. Here's what I did this morning:

Speed Focus:

1. KB Front Squats Double: 48lbs each hand 4 sets of 3

2. Jump Squats w/ 100lb 8" Log: 4 sets of 3

KB Snatch: 48lbs 2x3 65lbs 3x3

Bottoms Up Press: 50lbs 3 sets of 3 I am awfully bad at these, revealing a weakness in my shoulder girdle.

15lB Med Ball Slams: 5x5 w/ 20 seconds rest as violently as possible

Lateral Hops: 3 sets of 6

As of now I stand about 5'9 and around 320lbs. Over this past year I've encountered a ton of foods that have bothered me. So I am pretty limited on as to what I can eat, but I still manage.

When I go to college next fall I am thinking about walking on trying out for the shot put. I threw decently in highschool without doing the spin or the glide and i wasn't training. I'm looking for a throwing coach in the MA area to maybe get some training sessions with.


10-25-2009, 09:10 AM
Are you the same Mike Pelosi that posted articles on EFS ? Anyway good luck with your training and nice to see you made it back from your accident.

Mike Pelosi
10-25-2009, 04:59 PM
Yes it is me. I'll have more articles on the way soon. I enjoy writing and helping others.

Today was a massive cheat day but this morning I did a little bit of sparing for about forty minutes. It was pretty light but I focused on speed and foot movement, getting up my accuracy.

Mike Pelosi
10-27-2009, 10:20 PM

Push Presses for Speed: 135 3x3 225 2x3 2752x2 325x1

Front Squat: 225 x5 315x3

Back Squat: 315x5 435x10

Plyo Pushups on Med Ball: 4 sets of 8

KB Snatch: 5x2 at 80lbs as fast as possible

My legs are incredibly sore

10-28-2009, 01:42 PM
I see some serious poundage being moved here...I'll keep an eye on your log it seems like it's going to be filled with interesting stuff

Mike Pelosi
10-29-2009, 07:03 PM
1 Arm Rows: 100x10 120x8 for two sets, about a minute rest in between. I do everything very strict so my row poundages are always lower but I Feel strict works better, pulling with my lats instead of upperback and biceps. Also, i let the dumbell come to a deadstop on the floor.

Chest Supported Rows: 3 platesx10 for two sets 3 plates and a quarterx10

Bent over laterals: 40lbs, 3x8

KB Curls: 60lbs 3x6

Tomorrow I'll do something

Mike Pelosi
11-02-2009, 03:43 AM

Elliptical: 16 minutes, 2010 strides

A Bunch of Bounding Stuff over kicking shields

Forward Rolls Down, Shrimping Back the mats: Two sets

A huge 3 minute lunge complex

-Mike Pelosi

11/01/09 Training: Really didn't train too much. Held pads for a few people and moved around with them. Definately broke a sweat and moved all the buttercream frosting around in my stomach.

Mike Pelosi
11-02-2009, 06:24 AM


Trap Bar DL 135
KB's Two 12 kilo's, Overhead Squats
Jump Squats: Body Weight

Did 8 of everything for 3 sets w/ 20 seconds rest in between

Elliptical: 20 seconds sprint w/ 5 one hand sledge swings, rest twenty seconds. Repeat three times.

1 Minute Rest

Elliptical: 20 seconds sprint/ 3 tire flips, 350lb tire. Repeat three times.

Elliptical: 5 minutes

Done, not too bad today

Mike Pelosi
11-10-2009, 01:33 PM

Push Press; 135x5 185x5 235x3 All w/ choked mini bands then 285x1 325x1 375x1 405x3 fails. Damn close

Dips/Svends: 6/45x6 4 sets

Some Side Laterals/Front Raise Super Set with Mini Band and Some Band Pushdowns

Smoked after those 3 fails

Mike Pelosi
11-12-2009, 10:04 AM

Rack Pull, bar right below knee. One single looped blue band and mini band on each side. This was a damn killer ass workout:

Barx a bunch of sets 135x5 185x1 225x3 315x1 405x1 455x1 Wow

Band Deadlifts: I put double mini's on and single looped green bands from the floor: 135x3 225 3 sets of two. This is a really hard set up. If you're not pulling back all the way, the whole time, your screwed.

Barbell Rows: 225x12 4 sets Dead Stop Rows: 225x8 225x8 225x5 225x3-Smoked

10 minutes on the elliptical

VPX Protein Bar Right after, still sitting in my digestive tract

Mike Pelosi
11-14-2009, 02:17 PM
11/14/09-BIG workout at TPS

Matt Rhodes, Vinnie Dizenzo, and a few of the other CT crew guys came down along with a bunch of TPS members and some people from RI and NH. All in all, a very successful day. I didn't know what to do so here is what I did:

Safety Squat Bar Zercher Squats from Pin: Worked up to 650x1. Thats a 65lb PR. Very tough lift.

Bench Press: Up to 405. The SSBAR took a lot out of me.

I downed a VPX energy extreme drink about 1 minute before I benched the 405 and it made me violently ill, even throwing my heart rate out of wack for a little bit. I wanted to do something else but I went home early.