View Full Version : Mike Pelosi's Training
10-24-2009, 05:37 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:
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, 10:10 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.
10-25-2009, 05:59 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.
10-27-2009, 11:20 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, 02:42 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
10-29-2009, 08:03 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
11-02-2009, 04:43 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
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.
11-02-2009, 07:24 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
11-10-2009, 02:33 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
11-12-2009, 11:04 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
11-14-2009, 03:17 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.
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