PDA

View Full Version : Pete's Training Journal



PeteB
05-10-2013, 10:03 AM
Doing a meet in October (17th Annual RPS Power Challenge October 12-13)...thought I'd start a journal leading up to the meet.

I havent checked my weight in a few weeks, but Im guessing im around 215# (6'-1"). I'm definitely more of a bench guy, but my deadlift isnt that embarrassing, squat is lower than my deadlift.

I currently train using Westside Method.

This is my current split:
Monday DE bench
Tuesday ME lower
Wednesday Rest
Thursday ME bench
Friday DE lower
Weekend rest

This will be my first meet...Current gym PRs: Squat 405 - Bench 350 - Deadlift 500.

I will post stuff back since the begining of the year.




1/1/2013 Tuesday Max Effort Lower

Reverse Strong Band Conventional Deadlift from 2 Plates

315x1, 405x1, 495x1, 560x1, 365x12, GHR BWx5x5 - Incline sit-ups BWx10x3 - Quad extensions 50x30/20/10/10/20/30.

PeteB
05-10-2013, 10:16 AM
1/3/2013 Thursday Max Effort Bench

Fat Bar Floor Press (Thumbs)1.25" diameter bar
185x1, 225x1, 250x1, 275x1, 300x0, 300x0, 175x20

Barbell floor extensions 65x10 95x10x2 - Shrugs (behind back) 135x10 185x10 225x10 275x10 - OH barbell extensions 45x40 45x30 50x20 65x10 65x10 50x20 45x30 45x40 - EZ bar seated rows 180x6 190x6 200x6 210x6.

Not sure why I couldnít lock out either attempt at 300. Shoulder may have been holdingme back, also havent floor pressed in a year.

PeteB
05-10-2013, 10:18 AM
1/4/2013 Friday
Dynamic Effort Lower

Speed Box Squat - below parallel L bands choked
185x2x8

Speed DL 250x2x5 -
45 degree back extensions 45x30 45x20 65x10 65x10 45x20 45x30 -
Barbell curls 35x40 35x30 35x20 35x10 35x10 35x20 35x30 35x40 45x20 -
Upright rows (rope) 60x20x3 -
Cable side bends 100x20x3.

PeteB
05-10-2013, 10:27 AM
1/7/2013 Monday
Dynamic Effort Bench
Speed bench flat w/M bands doubled
105x3x9
135x1 205x1 215x1

Dumbell flys 25x3x9 -
Trifector: JM press 95x10x3 / Ultra close grip bench 95x10x3 / JM press 95x10x3 -
SS: DB floor extension 30x15x3 / External rotations 3x20 -
SS: DB rollbacks 50x10x3; Rear delt raise 45x10x2 35x10 15x20.



1/8/2013 Tuesday

Max Effort Lower
Deload Squats
225x5x2 (added knee wraps - just got them) 225x1, 275x1, [hamstring made a pop sound under the wraps Ii think it had to do with the tightness of the wraps]

Seated calf press 45x40/30/20 70x10 70x10 45x20/30.

Feels like a 1st degree lower hammy pull on 275x1. WTF this was a deload day! The knee wraps must have been too tight on the hamstring tendon.


1/9/2013 Wednesday

Home - Rehab - Prone leg curls BWx25x3.


1/10/2013 Thursday
Max Effort Bench

Floor Press (Thumbs)
185x1, 225x1, 275x1, 300x0, 225x8, 95x30 95x20 95x10 95x10 95x20 95x30 95x20.

Trifector: JM press 95x8x3 / Barbell extensions 95x8x3 / JM press 95x8x3 -
DB shrugs 70x50x1 -
Parallel grip seated rows 150x50x1 -
Lateral raise 3x50x1 -
SS: External rotations 3x20 / Hammer curls 3x10.

Still couldnt lockout the 300. FUCK



1/11/2013 Friday

Trifector: JM press 95x8x3 / Barbell extensions 95x8 95x5 95x8 / JM press 95x8x3 - DB shrugs 70x50x1 - Parallel grip seated rows 150x50x1 - Lateral raise 3x100x1 - SS: External rotations 3x20 / Hammer curls 40x10x3.

Skipped DE lower work to rest hamstring tendon, which feels 99% fine, but I donít want to chance it.

PeteB
05-10-2013, 10:35 AM
1/14/2013Monday

Dynamic Effort Bench
Speed bench w/M bands doubled
115x3x8 135x1 205x1 -
Standing OHP 95x20 95x15 -
Trifector: JM press 95x8x3 / OH extensions 95x4/4/6 / JM press 95x8x3 -
Face pulls 70x10x4 -
Close grip seated row 200x5 220x5 240x5 250x5 -
Rope pushdowns 20x30 30x20 40x10 40x10 50x5 30x20 20x30.
Home: External DB rotations 4x50x1.



1/17/2013 Thursday

Max Effort Bench
Reverse Band Bench Press 2RM
135x5, 185x1, 225x1, (+rS) 315x1, 365x1, 405x1, 480x2(PR), 365x16, 225x1

Trifector: OH barbell extensions 65x8x3 / Barbell floor extensions 65x8x3 / OH barbell extensions 65x8x3 -
One arm t-bar rows 45x8 90x8 70x8 -
One arm barbell shrugs 95x10x4 -
Lateral raise 3x50x1 -
Front raise 3x50x1 -
Pushdowns 40x20 40x15x3.
Home: S band shoulder stretching.

1/18/2013 Friday

Dynamic Effort Lower
Speed Box Squat - below parallel Straight weight
185x2x10 -
Speed DL (+qM) 185x1x5 -
45 degree back extensions 95x10x2 95x20 -
Reverse barbell rows BWx10x4 -
Close grip pulldowns 200x5 220x5 240x5 -
Calves 90x5x10.

PeteB
05-10-2013, 11:54 AM
1/21/2013 Monday
Dynamic Effort Bench (from home - gym closed)

Speed bench flat w/ MM bands doubled
65x3x8 -
Band press (medium grip) Bar+MMx20x3 -
CGB 65x30x3 -
Barbell (partial) pullovers 65x10x3 -
Lying external rotations 4x50x1.

I had the monster minis around a 35# and 50# DB on each side (170# total). The DBs were just coming off the floor and sliding across the floor when I un-racked the bar. Therefore im estimated the band tension at 160#. This is a much higher band tension than I previously thought (120#)! My bench at home is probably higher than at the gym/official height - so that would explain it.




1/22/2013 Tuesday
Max Effort Lower

Injured

Somehow I woke up around midnight with my left knee killing me. I think I partially tore the patellar tendon. Not sure how. I didnít notice any weird pops during the day. I was squatting down to help my daughter put her game tickets into the machine but I felt no pain at the time. SUCKS!!


1/24/2013 Thursday
Max Effort Bench 4 Board Press
265x1, 290x1, 315x1, 340x1, 365x0, 225x20 (365 shouldve been smoked WTF?)

Trifector: Paul Dix press 65x8 95x8x2 / Tate press 50x8x3 / Paul Dix press 65x8 95x8x2 -DB floor extensions 30x12x4 -
Wide grip reverse barbell rows BWx12x4.

Home: Lying external rotations 4x50x1 - S band shoulder stretching.

Knee still hurt

1/25/2013 Friday
Bench assistance (knee hurt)

Trifector: OH barbell extensions 65x8x2 85x8x1 / DB rollbacks 40x8x3 / OH barbell extensions 65x8x2 85x8x1 -
Lateral raise 3x50x1 -
Front raise 3x50x1 -
Rear delt raise 18x20x3 -
CSDBR 60x10x4 -
One arm barbell shrugs 100x4x10 -
Barbell curls 65x8x3 85x8x1.
Home: Lying external rotations 4x50x1.


1/28/2013 Monday
Dynamic Effort Bench

Speed bench flat w/55# chains
135x3x9 -
Close grip bench 95x40 95x30 95x20 95x10 95x10 95x20 95x30 95x40 -
Paul Dix press 95x5 115x5 135x5 145x5 -
Pushdowns 40x10 50x10 60x10 60x10 -
Seated parallel grip rows 5x5.
Home: Lying external rotations 4x50x1.

Knee still hurting actually hurts a lot more today.

PeteB
05-10-2013, 11:58 AM
1/31/2013 Thursday
Max Effort Bench

3 Board Press
225x1, 245x1, 275x1, 300x1, 315x1, 340x1, 225x20

Paul dix press 95x5 115x5 135x5 145x5 155x5 -
Barbell floor extensions 95x5x2 100x5 105x5 115x5 -
Tate press 5x5 -
Parallel grip seated rows 180x5 200x5 220x5 240x5 250x5 -
Lateral raise 3x100x1 -
Rear delt raise 18x20x3. Home: Lying external rotations 4x50x1.

Knee still recovering


2/1/2013 Friday
Dynamic Effort Lower

Speed DL 250x2x8
45 degree back extensions 95x5 100x5 105x5 110x5 115x5 -
Tate press 50x5 55x5 60x5 65x5 70x5 -
CSDR 5x5 - Shrugs 135x5 225x5 315x5 405x5 405x5 -
Prone leg curls 3x20 -
Quad extensions (1 legged) 10x20x3.
Knee still recovering



2/4/2013 Monday
Dynamic Effort Bench

Speed bench flat w/M bands doubled
95x3x10 135x1 205x1 -
Tate press 35x20x4 -
DB extensions 35x15x4 -
Band pull aparts Mx15x4 -
Preacher hammer curls 35x8x4.
Home: Lying external rotations 4x50x2.
Knee still recovering.



2/5/2013 Tuesday
Max Effort Lower

Pulls Off 1 Plate (2")
135x2, 225x1, 315x1, 405x1, 505x1

Lat pulldowns (paused) 130x15x4 -
Close grip seated rows (paused) 130x15x4 -
Reverse wrist curls 45x10x3 -
Lateral raise 4x100x1.
Knee feeling much better

PeteB
05-16-2013, 09:26 AM
Screw it...I'm gonna skip up to last week

...Constructive criticism is welcome from all...




5/6/2013 Monday
Dynamic Effort Bench

Speed bench flat w/MM bands doubled
(T) 95x3x3 115x3x3 (P) 135x3x3 (C) 155x1 185x1

SS: Barbell extensions 65x12 95x12x4 / CGB (pinkies on smooth) 65x12 95x12x4 -

SS: Medium grip pull ups BWx10x4 / DB shrugs 65x15x4 -

SS: Lateral raise 10x12x4 / Reverse fly 10x10x4

PeteB
05-16-2013, 09:28 AM
5/7/2013 Tuesday
Max Effort Lower

Rack Pulls - Pin 1
135x1, 225x1, 315x1, 405x1, 525x1(PR) 405x1, 315x1, 225x1,

GHR BWx8x3

Reverse wrist curls 10x20x3 (cables).

PeteB
05-16-2013, 09:29 AM
5/9/2013 Thursday
Max Effort Bench

Reverse Band Bench Press
315x1, 365x1, 405x1, 495x1(PR), 505x0, 405x1, 365x10,

Rope pushdowns 70x10x4
Face pulls 50x30
Pec deck 50x15 65x15 80x15 95x15.

Home: strong band back and shoulder stretching - External rotations 4x50x1.

505 was paused with press command by my spotter. Press command was a little late (over 2 seconds). Got stuck at 2-3 board range. Touch and go would have been a good lift.

PeteB
05-16-2013, 09:34 AM
5/13/2013 Monday
Dynamic Effort Bench

Lifted at home today, I have a crappy bench set with a 3/4" bar and barely any weight.

Speed bench with M-bands 95x3x10 95x10x1
Straight bar nose breakers 65x12x5

PeteB
05-16-2013, 09:38 AM
5/14/2013 Tuesday
Max Effort Lower (not really)

Lifted from home again.

I have no weight and not a good way to setup bands, so i just squatted with the bar to a high box for 100 reps continuous.

Box squats to just above parallel 15# bar x 100 reps.

My quads were actually sore from this.

PeteB
05-16-2013, 09:44 AM
I checked the records for the New England area for the RPS federation. Looks like I will be breaking the current raw bench record for the region/class come October. The current record for 220 raw, submaster, modern is 300 pounds. My plan is to open with 305.

PeteB
05-17-2013, 07:15 AM
5/16/2013 Thursday
Max Effort Bench

3 Board Press w/55#Chains
Bar x50, 95x10, 135x5, (added chains) 135x1, 185x1, (Added 3 brd) 225x1, 245x1, 275x1, 300x1,
315x1(PR), 320x1(PR), 185x20(PR)

JM press 95x6 115x6 135x6 155x6
One arm Tate press 25x40x1

Home: External rotations 4x50x1.

PeteB
05-21-2013, 07:05 AM
5/20/2013 Monday
Dynamic Effort Bench

Speed bench flat w/M bands doubled
(Thumbs from smooth) 125x3x3
(Pinkies on ring) 135x3x3
(Comp) 150x3x3
(P) 185x1 205x1

JM Press 95x12x4
OH BB extensions 65x12x4
Tate press 50x12x4
DB OH 20x12 20x15x2
Chins (normal grip) BWx10 (ultra wide grip) BWx8 (close grip) BWx8.

Home: DB external rotations 4x50x1.

PeteB
05-22-2013, 06:54 AM
5/21/2013 Tuesday
Max Effort Lower

Rack Pulls - Pin 3
225x1, 315x1, 405x1, 495x1, 645x1(PR), 495x1, 405x1, 315x1, 225x1,

Close grip seated rows 250x5x2 250x10.

Pin 3 is just above my knee cap. Cut things short today and skipped accessory work...I plan to do an extra workout tomorrow to make up for the missed accessory work.

PeteB
05-24-2013, 07:53 AM
5/23/2013 Thursday
Max Effort Bench

2 Board Press
BARx50
95x10
135x5
185x1
225x1
(2 brd)
225x1
245x1
275x1
300x1
315x1
350x1 Smoked it
225x20(PR)

OH lockouts
95x8 115x8 135x8 155x8

Wide grip chins
BWx8x3

Reverse grip barbell extensions
65x8x4

Tate press
50x6 55x6 60x6 65x6

Pushdowns 80x6 100x6 120x6 130x6

DB external rotations
4x50x1

PeteB
05-30-2013, 10:55 AM
5/24/2013 Friday
Dynamic Effort Lower

Pin 6 Speed Squats with L bands choked
185x2x8

Speed deadlift
225x1 250x1 275x1 300x1x3

45 degree back extensions 45x15 65x15 95x15

GHR BWx8 BWx2

Calves were cramping like crazy during GHRs so I shut it down.

PeteB
05-30-2013, 11:07 AM
5/27/2013 Monday
Dynamic Effort Bench

Speed bench flat with M bands doubled
(I) 95x3 115x3
(T) 115x3 135x3
(P) 135x3 155x3
(C) 155x3x2
(P) 185x1 205x1

CG bench 135x40

Reverse grip nose breakers 65x10x6

Dips BWx10x3

CG seated row 150x15 180x12 210x10 250x8.


Went into the movie theater Monday afternoon feeling great. Went to stand up after 2 plus hours of Iron Man 3 and I couldnt put any weight on my right foot. My right heel was killing me! I have no idea where this came from. I had to walk on my toes out to the car. As we got to the car my heel felt better and i was able to walk normal. Took off my boot in the car and rubbed my heel. Thought it was better. 4AM I wake up due to feeling pain in my heel. Excruciating pain is back and has been since. I think I screwed up my plantar fascia somehow. taking it day to day now. been icing it and massaging it.

PeteB
06-03-2013, 08:12 AM
5/30/2013 Thursday
Max Effort Bench

Reverse L Band Bench Press
BARx50
95x10
135x5
185x1
225x1
(-L)
225x1
245x1
275x1
315x1
365x1
395x1 PR
400x1 PR
335x3x3

Reverse light band JM press
135x10 155x10 175x10 195x10 205x10

Reverse light band pulldowns 3x10 + 20 sec pause on last rep

Barbell shrugs 135x70x1

Lateral raise 3x100x1

DB external rotations 4x50x1.


A 40 pound dumbell hung through one choked light band was basically weight less at the height of the bench below where the bar touches my sternum. So I figure the bands take off about 75 pounds at the bottom.

Sunday 10PM body weight at 216 lbs.

As of Monday 10 AM, my heel is feeling much better. Still not sure what the deal was with it. Hopefully I will be able to squat heavy tomorrow.

PeteB
06-04-2013, 06:55 AM
6/3/2013 Monday
Dynamic Effort Bench

Speed bench flat w/M bands doubled
(I) 95x3 115x3
(T) 115x3 135x3
(P) 135x3 155x3
(C) 155x3x2
(P) 185x1 205x1

OH lockouts
(Pin 12) 95x40
(Pin 11) 95x15

Barbell floor extensions
95x6x2 115x5x2

Ultra wide grip chins
BWx8x3

Face pulls
40x50x1

Rope pushdowns
50x20x3

DB external rotations
4x50x1

PeteB
06-07-2013, 11:22 AM
I did some seated band leg curls at home on Tuesday since my heel was still not 100% better.

6/6/2013 Thursday
Max Effort Bench

Floor Press with 55# Chains
BARx50
95x10
135x5
185x1
225x1
Added chains
135x1
185x1
205x1
225x1
245x1
275x1
285x1(PR)
295x1(PR) Left some in the tank here
235x3x3

Weighted chins BW+25x5x2 BW+25x6

Tate press 50x10 60x8 65x6 75x5

Front plate raise 45x20x2

Heel feeling 98% better.

PeteB
06-10-2013, 09:16 AM
6/7/2013 Friday
Dynamic Effort Lower

Pin 6 Speed Squats w/Avg bands choked
185x2x8

GHR BWx8x3

Pulldown abs 3x20

Reverse grip EZ bar preacher curls 65x10x3.

PeteB
06-11-2013, 09:22 AM
6/10/2013 Monday
Dynamic Effort Bench

Speed bench flat w/MM bands doubled
Index on smooth (I) 95x3x3
Thumbs from smooth (T) 115x3x3
Pinkies on ring (P) 135x3x3 155x1 185x1

OH lockouts (all sets thumbs from smooth)
(Pin 12) 135x20
(Pin 11) 135x20

Barbell floor extensions
95x6x2
115x6x2

Wide grip seated rows
180x8
200x8
220x9

H-rolls
10x15x3

Reverse grip barbell curls
65x10x3

PeteB
06-12-2013, 08:40 AM
6/11/2013 Tuesday
Max Effort Lower

Front Box Squat
135x5
185x1
225x1
245x1
275x1
280x1(PR)

45 degree back extensions
65x12
95x12
115x12

GHR
BWx8x3

Pulldown abs
3x20

Standing calf press
3x10

Haven't done these in over a year. I suck at these and obviously need to work on this squat variation.

PeteB
06-14-2013, 01:46 PM
6/13/2013 Thursday
Max Effort Bench

Reverse Avg Band Bench Press
315x1
325x1
365x1
385x1
405x1
430x1
435x1
365x3x3

Barbell floor extensions with 55# chains
95x3x 10 sets
115x3x3

DB external rotations 4x50x1

First time doing this exercise...

PeteB
06-18-2013, 12:36 PM
6/14/2013 Friday
Dynamic Effort Lower

Pin 6 Speed Squats w/S bands choked
185x2x8

Speed deadlift
225x1
250x1
275x1
300x1x3

Hammer Strength Quad extensions
3x8

PeteB
06-20-2013, 07:10 AM
6/19/2013 Wednesday

Max Effort Lower

4" Deficit Pulls
135x2
225x1
315x1
405x1
475x1(PR)
405x1
315x1
225x1

Quad extensions
4x8

Leg curls
3x8

Seated calf press
3x8

Ab rollouts
BWx8
BWx10
BWx15

PeteB
06-21-2013, 09:21 AM
6/20/2013 Thursday
Max Effort Bench

Pin 5 Bench (~2" off chest - 1 sec pause on pins no bouncing)
(Full range warmup: BARx50 95x10 135x5 185x1)
225x1
250x1
275x1
300x1
325x1
335x1
345x1(PR)
225x6x3

DB OH
3x10

Lateral raise
3x10

Decline barbell extensions
3x10

Front DB raise
3x10

JM press
3x15

Alinshop
06-21-2013, 10:01 AM
6/19/2013 Wednesday

Max Effort Lower

4" Deficit Pulls
135x2
225x1
315x1
405x1
475x1(PR)
405x1
315x1
225x1

Quad extensions
4x8

Leg curls
3x8

Seated calf press
3x8

Ab rollouts
BWx8
BWx10
BWx15



That's a lot of ab rollout's for that much body weight! I think i can do 3-4 but that's it! Nice journal so far.

PeteB
06-21-2013, 10:08 AM
[/B]


That's a lot of ab rollout's for that much body weight! I think i can do 3-4 but that's it! Nice journal so far.

I probably should have mentioned that I do them from my knees, LOL. My abs need to get stronger, my back is probably doing the most work.
Thanks Alin

ljosaitis
06-21-2013, 11:43 AM
Looks good mang.

PeteB
06-21-2013, 12:08 PM
Thanks ljosaitis!

Flag Day weekend we went for a walk at Castle Island in South Boston. Little did we know, Fort Independence was open for tours - which is a rarity. I had to share this photo from our tour with all my fellow patriots that enjoy this site. I think this photo is a good representation of our countries founding principles - Family & Freedom & Strength! USA!

PeteB
06-25-2013, 07:26 AM
6/24/2013 Monday
Dynamic Effort Bench

Speed bench flat w/M bands doubled
BARx50
95x10
135x5
Added M bands
BARx5
(I) 95x3 115x3x3
(T) 135x3x3
(P) 155x3x3 205x1

Close grip incline
135x20x2

Incline Tate press
3x6
1x8

Kaz press
4x10
1x6

Cable lateral raise
6x10

External rotations 1x50

Alinshop
06-26-2013, 09:57 PM
I probably should have mentioned that I do them from my knees, LOL. My abs need to get stronger, my back is probably doing the most work.
Thanks Alin

Gotcha, man, guess that way is a little easier! Still more than I can do, regardless!

PeteB
06-27-2013, 07:49 AM
6/26/2013 Wednesday
Max Effort Lower

Reverse Light Band Zercher Box Squats
BARx?
95x5
135x5
185x1
225x1
(-L bands)
275x1
295x1
315x1
335x1
355x1 (had more but I figured I beat up my biceps tendon enough for one day)

45 degree back extensions
45x20x3

DB rows
100x10x3

PeteB
06-28-2013, 12:47 PM
6/27/2013 Thursday
Max Effort Bench

Reverse Strong Band Bench
BARx50
95x10
135x5
185x1
225x1
(-S)
315x1
365x1
405x1
500x0
500x0
500x0!!!!!!
405x7

Barbell floor extensions
95x8
115x6
135x3x3

Wide grip chins
BWx9x3

Reverse flies
4x15

Pushdowns
1x20/15/10/8/5

PeteB
07-01-2013, 01:02 PM
6/28/2013 Friday
Dynamic Effort Lower

Speed Box Squat - below parallel
Straight weight
225x2x5

Speed deadlift (+q M bands)
185x1x5

GHR BWx8x3

Forearm machine all directions 3x20

BW = 214 on 6/30

PeteB
07-02-2013, 06:48 AM
7/1/2013 Monday
Dynamic Effort Bench

Speed Bench - Straight weight
BARx50
95x10
(I) 135x3 155x3
(T) 155x3 175x3
(P) 175x3 195x3
(C) 195x3x2

DB bench
80x20x2

PC barbell extensions
95x10
115x10
135x5
115x6

DB Lateral raise
4x100

One arm band pushdown
Mx100

PeteB
07-03-2013, 07:48 AM
7/2/2013 Tuesday
Max Effort Lower

Reverse Light Band Deadlift
225x1
315x1
405x1
515x1
405x1
315x1

Quad extensions
90x8
135x8
180x8

Seated parallel grip row
180x8
200x8
250x8

PeteB
07-09-2013, 07:28 AM
Monday 7/8/2013
Dynamic Effort Bench

Speed bench flat w/M bands doubled
warmup
(I) 95x3 115x3
(T) 115x3 135x3
(P) 135x3 155x3
(C) 155x3x2
(P) 205x1

CG decline
135x30x2
155x25

Decline barbell extensions
4x8

Barbell shrugs
50 reps

Barbell rows
4x6

DB external rotations
50 reps

PeteB
07-10-2013, 07:48 AM
Tuesday 7/9/2013
Max Effort Lower

Pin 6 Squats with 55# Chains (Pin 6 is just below parallel for me)
185x1
255x1
300x1
345x1
365x1

GHR
3x8

Incline situps
30x1

Quad extensions
4x8

Hip abduction & adduction (superset)
3x10

PeteB
07-12-2013, 06:48 AM
Thursday 7/11/2013
Max Effort Bench

Mini-Band Bench Press
BARx50
95x10
135x5
185x1
225x1
(Added M-Bands)
BARx5
95x1
135x1
185x1
205x1
225x1
245x1
275x1
280x1

Pin 6 lockouts
225x1
275x1
315x1
365x1
385x1
315x1x5
300x1x7
300x3

OH barbell extensions
65x30

Close grip seated row
250x6x3
250x10

Reverse fly
5x50

PeteB
07-22-2013, 08:06 AM
Friday 7/12/13

Shldr press machine
50x15
100x10
130x10
150x10
180x6

Decline fly
20x50x2

Pushdowns
80x20x3

Quad extensions
45x8
90x8
135x8
180x8x2

Leg curls
45x8x3

Reverse flies
5x20x4

Seated calf press
45x8
90x8
135x8
180x8x2

Reverse grip EZ bar preacher curls
65x8x3

PeteB
07-22-2013, 08:07 AM
Monday 7/15/13
DE Bench

Speed bench with MM bands doubled
(T) 95x3 115x3x2
(P) 135x3x2 155x3
(C) 155x3x3
(P) 185x1

Close grip decline +MM
95x20x2

Chins BWx10x3

OH barbell extensions
65x10
95x10x3

Wednesday 7/17/13
Max Effort Lower

Pulls from 2" blocks
135x2
225x1
315x1
405x1
510x1(PR)
405x1
315x1
225x1

Poor man's reverse hypers (PMRH)
BWx50x1

Seated toe raises
25x15
35x15
45x15x2

Seated calf press
45x12
90x12
135x12x2

Reverse grip EZ bar preacher curls
65x12x4


Friday 7/19/13
Max effort bench

Close grip bench (Index on smooth)
BARx50
95x8
135x4
175x1
205x1
230x1
250x1
275x1
300x1(PR)
225x10

Incline Tate press
40x8
45x8
50x8
55x8
60x8

CSR
200x10
230x10
260x10

Shoulder press machine
100x10
150x10
180x10

Hammer curls
25x20x2

Reverse flies
10x10x3

DB seated Reverse dips
10x15
12x15
15x15

PeteB
07-23-2013, 07:01 AM
Monday 7/22/2013
Dynamic Effort Bench

Speed bench w/M bands doubled
(I) 95x3 115x3
(T) 115x3 135x3
(P) 135x3 155x3
(C) 155x3x2
(P) 215x1

One arm CSR
155x10
185x10
215x10

Shoulder press machine
150x20x2

DB floor extensions
25x8
30x8x4

DB seated reverse dips
30x15
35x15x3

Pushdowns
80x20x3

External rotations
4x50x1

PeteB
07-24-2013, 07:48 AM
Tuesday 7/23/2013
Max Effort Lower

Reverse Average Band Squats
335x1
365x1
405x1
455x1
475x1

Good mornings
3x8

BB rows
3x5

Cable side bends
3x10

Standing leg curls 3x10

PeteB
07-26-2013, 08:40 AM
Thursday 7/25/2013
Max Effort Bench

Reverse Light Band Bench Press (1" wide bands)
BARx50
95x10
135x5
185x1
225x1
(Bands)
225x2
245x2
275x1
315x1
365x1
405x1(PR)
410x1(PR)
335x3x3

OH BB extensions
65x2
95x1
115x1
135x3
95x8
95x12

PeteB
07-29-2013, 07:55 AM
Friday 7/26/2013

Pullups
BWx15x2
+50# x5
+25# x8

DB hammer curls
1x25
1x10
1x6
Drop set 1x3/1x8/1x15

Cable curls
2x12
Drop set 1x8/1x6/120

PMGHR
BWx8x3

PeteB
07-30-2013, 10:13 AM
Monday 7/29/2013
Dynamic Effort Bench

Speed bench w/MM bands doubled
(I) 95x3 115x3x2 135x3
(T) 135x3x2
(P) 135x3
(C) 135x3
(P) 185x2

Shoulder press machine
170x20x2

Dips
BWx10
BW+30x8
BW+50x6
BW+100x5

Kaz press
95x15
135x15
155x12
205x8

Hammer strength high row
90x20
180x10
270x6
drop set 270x5 180x10 90x20

Band pullaparts
MMx20x2

Diamond pushups
2x20

DB external rotations
4x50x1

PeteB
07-31-2013, 08:51 AM
Tuesday 7/30/2013
Max Effort Lower

Reverse Average Band Deadlift
135x5
225x1
(added reverse greens)
315x1
405x1
550x1
495x1
405x1

PeteB
08-02-2013, 09:53 AM
Thursday 8/1/2013
Max Effort Bench

Average Band Bench Press
BARx50
95x10
135x5
185x1
225x1
(Added green band around bottom of bench)
135x1
185x1
205x1
225x1
275x0 (very close couldn't quite lockout) :bang:

CG bench
225x8
200x12
150x20

Dips
BWx12
BW+30x10
BW+50x8
BW+100x6

DB rollbacks
40x20
50x12
65x8

T-bar rows
95x12x2
135x8
180x8

Lateral raise machine
50x20
100x15
150x10

Diamond pushups
1x25
1x20

DB external rotations
4x50x1

First time using this band setup, so I wasn't that disappointed not hitting 275.

PeteB
08-06-2013, 08:32 AM
Monday 8/5/2013
Dynamic Effort Bench

Speed bench w/M bands doubled
(I) 95x3 115x3
(T) 115x3 135x3
(P) 155x3 160x3
(C) 165x3 170x3
(P) 220x1

CG incline
135x30 (PR)
135x25

Tate press
45x20
50x15
55x8
60x8

CSR machine
155x10
185x10
215x10
245x10

Lateral raise machine
60x100 reps

Pushdowns 70x30x2

DB external rotations 4x50x1

I have a minor upper hamstring strain which I'm not exactly sure how it happened, but its there. I will be making this week a deload week.

ljosaitis
08-06-2013, 10:01 AM
With your ME bench band setup, did you go collar -> under the bench -> collar? I always do this because it's so much simpler to setup but never see others do it

PeteB
08-07-2013, 10:55 AM
With your ME bench band setup, did you go collar -> under the bench -> collar? I always do this because it's so much simpler to setup but never see others do it

Yup, outside of each collar and under the bench. Not sure how else to set it up - inside the collars?

ljosaitis
08-07-2013, 02:32 PM
Most people double against dumbells or pins on a rack

PeteB
08-07-2013, 06:16 PM
My usual setup is doubled under the base of a power rack or through dumbells if some douche bag is doing curls in the power rack. Doubled greens bands would be too heavy.

PeteB
08-13-2013, 06:18 AM
Monday 8/12/2013
Dynamic Effort Bench

Speed bench w/MM bands doubled
(I) 95x3 115x3x2 135x3
(T) 135x3x4 185x1

Shoulder press machine
175x20x2

Dips
BWx20x3

Kennellys
3x10

Reverse fly
3x10

Lat shrugs
5x5

Band pushdowns
MMx30x3

External rotations 4x70x1

PeteB
08-16-2013, 08:04 PM
Friday 8/16/13
Max Effort Bench

Floor press
BARx50
95x20
135x5
185x1
225x1
250x1
275x1
300x1
335x1(PR)
340x1(PR)
225x17
135x30

JM press
95x10
115x10
135x10

DB floor extensions
3x10

OH barbell extensions
3x10

Reverse fly
3x10

Standing forearm curls
3x20

Pec deck
3x30

DB external rotations
5x70x1

PeteB
08-20-2013, 06:46 AM
Monday 8/19/2013
Dynamic Effort Bench

Speed bench w/M bands doubled
(I) 95x3 115x3
(T) 135x3 135x3
(P) 135x3 155x3
(C) 160x3 165x3
(P) 220x1

DB incline
60x30 60x27

Barbell floor extensions
3x15

CSDB rows
3x6

Lat shrugs
3x6

Reverse grip pushdowns
2x30

PeteB
08-26-2013, 07:45 AM
Friday 8/23/2013
Max Effort Bench

Reverse Average Band Bench
BARx50
95x20
135x5
185x1
225x1
(added reverse greens)
315x2
365x1
405x1
455x1(PR)
315x18

Tate press
50x8
60x8
70x8

JM press
100x8
120x8
140x8

Dips
BWx5
BW+50x5
BW+100x5

Close grip seated row
200x8
220x8
250x8

Reverse fly
3x10

Incline DB front raise
3x10

Super set:
Reverse grip BB curls 2x20 / Bench dips 2x20

PeteB
08-27-2013, 07:04 AM
Monday 8/26/2013
Dynamic Effort Bench

Speed Bench (Straight weight)
(I) 135x3 155x3
(T) 155x3 175x3
(P) 185x3 190x3
(C) 195x3 200x3

Hanging plate bench
95x30x3

PC barbell extensions
95x15x3

CSR machine
215x6
275x6
320x6
155x30

Wide grip seated row
180x10x3

Reverse grip pushdowns
80x20x3

DB external rotations
4x50x1

PeteB
09-04-2013, 01:23 PM
Wednesday 8/28/2013
Max Effort Lower

Reverse Strong Band Squats
Warmup then:
315x1
365x1
405x1
455x1
495x1(PR)

Decline abs
BW+45x10x3

Hip abduction/adduction
3x15

****************************************************************

Friday 8/30/2013
Max Effort Upper

Pin 6 Bench (Mid stroke pins)
225x1
275x1
315x1
365x1
390x0
390x0
385x1(PR at current body weight - previous PR was 390 @ 220)
390x0
300x3x3

BB floor extensions
95x15x3

CSDB rows
65x6
75x6
80x6

Machine dips
200x8
260x8
320x8
329x8

****************************************************************

Sunday 9/1/2013
Dynamic Effort Upper

Speed bench with Straight weight
(I) 155x3x2
(T) 175x3x2
(P) 190x3x2
(C) 200x3x2

Close grip decline
155x30x2

Kaz press
135x15x3

Incline DB front raise
5x100x1
20x10x1

Seated parallel grip row (too belly)
180x10x3

Rope pushdowns
60x20x3

Update: I am very sure that my hamstring pain isn't hamstring pain at all. It started as a very sore hamstring, but now has progressed to a sciatica like pain when Im seated. I actually had this a few years ago after I failed on a deadlift attempt with added band tension, but on the other leg. I'm pretty sure I screwed up my SI joint (then and now). Good news is that (a few years ago) once I realized it was my SI joint and not a hamstring or pirifomis issue it got better really quick. Lots of RH and glute bridge work and foam rolling to come. This is not the best timing for the meet in October. I may have to skip it. More bad news is that arching my back while benching seems to aggravate the condition - which makes sense if you think about the mechanics.

PeteB
09-11-2013, 12:45 PM
Monday 9/9/2013
Dynamic Effort Bench

Speed bench w/2 M bands under bench
(Index on smooth) 95x3 135x3x2
(Thumbs from smooth) 155x3x3
(Pinkies on ring) 185x3x3

Close grip bench
(10x10)
135x10x7
155x10x2
185x10

JM press 95x30x1

Close grip seated row
200x8x8

Rope pushdowns
60x10x5

I pull up to the gym Friday for max effort bench to find out that they are closed for TWO WEEKS straight! Apparently a pipe burst (in 75 degree weather?) and knocked out the electricity to the building. Smells like a load of bullshit to me. I FUCKING HATE MY GYM!

PeteB
09-17-2013, 01:16 PM
Monday 9/16/2013
Dynamic Effort Bench

Speed bench w/ M bands doubled
(all sets index on smooth)
95x3
115x3x3
135x3x3
155x3x2
175x3
135x20x2

JM press
95x20x5

Barbell rows
135x10
185x6x3

PeteB
09-18-2013, 09:27 AM
Tuesday 9/17/2013
Legs

Hamstring curls
5x20

Quad extensions
5x20 + 3x5 (heavy)

Calf press
5x20

Upright leg raise
3x15

Reverse fly machine
3x15-20
(Partial range) 3x20

PeteB
09-20-2013, 08:18 AM
Thursday 9/19/2013
Max Effort Bench

2 Board Press
BARx50
95x20
135x5
185x1
225x1
(2BRD)
225x1
245x1
275x1
300x1
315x1
355x1
365x0 (weight shifted and made me lose the groove - added clips)
365x1(PR)

Bench
225x15

PC barbell extensions
95x20x2

OH barbell extensions
65x20x3

Seated close grip rows
200x8
250x6x2

Hammer strength gripper
2x10

Reveres fly machine
50x50

Had to sign up at another gym. Some pluses and a huge minus - NO POWER CAGE! :omg:

KevinStarke
09-20-2013, 09:32 AM
NO POWER CAGE!?!?!?

Just looked through a bunch of your sessions and you have some awesome strength, great 2-boards today thats a nice PR.

PeteB
09-24-2013, 07:14 AM
NO POWER CAGE!?!?!?

Just looked through a bunch of your sessions and you have some awesome strength, great 2-boards today thats a nice PR.

Thanks Kevin. Hopefully I can continue to get stronger.

PeteB
09-24-2013, 07:24 AM
Monday 9/23/2013
Max Effort Bench

Mini-Band Bench Press
BARx50
95x20
135x5
185x1
225x1
(+M Bands doubled)
135x1
185x1
205x1
225x1
250x1
285x1
295x1 (10#PR)
155x20

JM press
95x10
115x8
135x6
155x6
175x6 (felt like I could've kept moving up with these but time was running out)

Barbell rows
135x5
185x5
205x5
225x5

Reverse fly machine
50x50

For now I will be switching ME bench to Monday's and DE bench to Friday's since I don't have a quality spotter on Fridays.

New split:
Monday ME bench
Tuesdays Short extra bench workout
Wednesday ME Lower (add DE squats or deads after ME movement)
Thursday Short extra lower workout
Friday DE bench
Saturday & Sunday Rest

PeteB
09-26-2013, 09:09 AM
Wednesday 9/25/2013
Max Effort Lower

Squat
135x3
185x1
225x1
245x1
275x1
295x1
315x1
335x1

Deadlift
135x2
225x2
315x1
405x1

Barbell curls 45x30x1

Leg curls
3x10

Quad extensions
3x10

Leg raise 3x15

Just wanted to work up to about 80%. SI joint felt pretty good during and after.

PeteB
09-30-2013, 08:33 AM
Friday 9/27/2013
Dynamic Effort Bench

Speed Bench Straight weight
(I) 155x3x2
(T) 175x3x2
(P) 195x3x2
(C) 205x3x2

Hammer strength shoulder press
2x30

OH BB extensions
3x20

Tate press
3x15

DB rollbacks
45x15x2
45x20

Super pullover machine
3x20

SS: Pec deck 3x10 / Reverse fly machine 3x10

DB external rotations 1x50

PeteB
10-01-2013, 11:31 AM
Monday 10/1/2013
Max Effort Bench

3 Board Press
BARx50
95x20
135x5
185x1
225x1
3BRD
225x1
245x1
275x1
315x1
365x1
385x0
225x24

BB floor extensions
5x5

Skull crusher with football-like bar
2x12
1x20
1x15

Lateral raise
20x10x3

Pec deck
3x20

Reverse pec deck
3x20

The gym I'm at now is falling apart daily. Not to mention they have 4 flat benches, 2 declines and 2 inclines with Only 4 bars! All the flat benches suck. The racks are either too high or too low. One bar is cracked where the collar is welded to the bar. Another bar is missing a screw! So I decide to use the bench where the racks are too low instead of the one where the racks are too high. This negatively effected my benching since I had to press the bar out of the rack above my face every time (except for 385). FML

PeteB
10-03-2013, 08:44 AM
Wednesday 10/2/2013
Max Effort Lower

Rack Pulls Just Below Knee
135x1
225x1
315x1
405x1
495x1
405x5
315x3

Lunges
3x5

45 degree back extensions
45x10
95x10x3

Glutes are fried right now. I cant even bend over to put socks on.

PeteB
10-30-2013, 01:58 PM
Wow! I guess I haven't posted in a while. LOL

Friday 10/4/2013
Dynamic Effort Bench

Speed bench w/M bands doubled
(all sets index on smooth)
95x3
115x3x3
135x3x3
155x3x2
175x3

4 board press
135x5
225x5
275x5
305x5

OHBB extensions
95x10x3

Lat pulldowns
180x15x3

BB curls
45x20x3

Pec deck
100x15
130x15x2

Reverse pec deck
70x15x3

Pushdowns 60x20x2



Thursday 10/10/2013
Max Effort Bench

Close Grip Incline 3RM
185x1
205x1
225x1
245x3(PR)

5 Board press
135x5
225x5
275x5
315x5
335x5

Bench extensions
95x10x2
115x10

CG pulldowns
180x10x3

RBB curls
45x20x2

Reverse pec deck
50x50x1

One arm DB shrugs
35x100

Band pushdowns GBx30x3



Wednesday 10/16/2013
Max Effort Bench

Close Grip Bench
205x1
225x1
245x1
275x1
305x1(PR)
315x1(PR)

DB OH
50x5
60x5
70x5

Skull crusher with footbal-like bar
65x5
85x5
105x5
125x5

CSR
1 PLATEx10
2 PLATEx10
2.25 PLATEx10





Friday 10/18/2013
Bench Assistance

BB extensions
BARx50

Tate press
50x10x5

Hammer grip CSR
45x5
90x5
135x5
180x5x2

Face pulls
50x20x3

Barbell curls
50x5
100x8x3

Pec deck
90x30x2

Rev pec deck
50x30x3

Quad extensions
200x8x2
245x8
275x8
305x8

Took entire week off to heal up my SI joint (but still did band pushdowns 3-5 sets of 30 reps per night with green band). I found a way to adjust it back in place which gives immediate relief but takes many adjustments to work - no easy fix.



Monday 10/28/2013
Dynamic Effort Bench

Speed bench w/M bands doubled
(all sets index on smooth)
95x3
115x3x3
135x3x3
155x3x3

Close grip incline
135x20x2

Incline Tate press
50x10x8 sets

Giant Set: Lateral raise 20x53 / Front raise 20x5x3 / Reverse rows 3x15

PeteB
10-31-2013, 07:58 AM
Wednesday 10/30/2013
Legs

Leg curls
100x8x6
120x8
150x8

Quad extensions
155x8
170x8
185x8
200x8
215x8
230x8
260x8
305x8

Seated calf press
105x8x8

SOX RULE!
BOSTON STRONG

PeteB
11-06-2013, 03:11 PM
Friday 11/1/2013
Max Effort Bench

Close Grip Decline Press

205x1
225x1
225x1
225x10x3

Bench extensions
95x10x10

DB rows
80x10x4

Pec deck
3x10

Reverse pec deck
3x10.

Decline benches at my interim gym also suck big time. Uprights are just way too low similar to the flat benches. The bar is about 12" above my face when unracking. So I just decided to hit some reps since I do not have someone there to handout every set.


Tuesday 11/5/2013
Max Effort Upper

Close Grip Standing Overhead Press
(All sets index on smooth)
BARx5x10
65x10
95x5
135x1
155x1
175x1
195x1
205x1(PR)
215x0

JM press
95x10x2
95x20x4

CSR
90x10x2
90x20x4

Lateral raise
15x10x2
15x20x4

Pushdowns
60x10
80x10
100x10

I need to get stronger on this ME exercise.

PeteB
11-08-2013, 08:33 AM
Thursday 11/7/13
Legs

Leg curls
100x8x2
110x8x2
120x8x2
130x8x2

Quad extensions
160x8
175x8
190x8
205x8
220x8
235x8
265x8
310x8

Seated calf press
110x8x8

Hammer strength shrug machine
2PLx5
3PLx5
4PLx5
5PLx5
6PLx4
6PLx6

PeteB
11-14-2013, 09:57 AM
Monday 11/11/2013
Dynamic Effort Bench

Speed Bench Straight weight
(all sets index on smooth)
135x3
145x3
155x3
165x3
175x3
185x3
195x3
205x3
215x3
225x3
225x10 (slower)

Single arm DB extensions
20x10
25x10
30x10
35x10

Single arm lateral raise
25x8x3

Lat pulldowns
180x8
195x8
210x8

Pullover machine
100x10
130x10
160x10

Pec deck
100x20x3

Reverse pec deck
60x20x4.

PeteB
11-14-2013, 10:01 AM
Wednesday 11/13/2013
Max Effort Bench

Monster Mini-Band Bench Press
BARx50
95x15
135x5
185x1
(+MM)
BARx10
95x1
135x1
185x1
205x1
215x1
235x1(PR)
255x1(PR)

Skull crusher with football-like bar
65x20x4

Will finish other planned assistance work next time.

PeteB
11-15-2013, 02:38 PM
Thursday 11/14/2013
Bench Assistance

MM band bench press (2 MM bands under bench)
135x10x3

CSR
90x5x2
135x5x2
180x5

Hammer strength shrug machine
270x20x3

Reverse pec deck
60x20x5

PeteB
11-21-2013, 01:58 PM
Monday 11/18/2013
Dynamic Effort Bench

Speed bench flat w/M bands doubled
(all sets index on smooth)
95x3
115x3x3
135x3x3
155x3x3

DB bench
70x20x2

Straight bar extensions
95x10x5-6?

PeteB
11-22-2013, 09:19 AM
Thursday 11/22/13
Max Effort Bench

Close Grip Bench
(All sets thumbs from smooth)
BARx50
95x15
135x5
185x1
245x1
275x1
295x3(PR)
185x25(PR)

Hammer strength wide grip
90x5
180x5
360x5

Hammer strength incline
90x5
180x5
270x5

Hammer strength decline
90x5
180x5
270x5

Hammer strength lateral
90x5
180x5
270x5

One arm rope pushdowns
30x10x2
40x10

Band pushdowns
GreenX50x2

External rotations
4x50x1

Concentration curls
35x7x3

No spotter today so I hit a 3RM

PeteB
11-26-2013, 01:32 PM
Friday 11/22/2013
Legs

Deadlift
135x2
225x1
315x1
385x1 (testing the waters - passed - no pain at SI joint)
315x1

Reverse BB curls (Rehab left biceps tendon hurts occasionally as of late)
45x15x2

Leg curls
100x8
120x8
140x8

Quad extensions
155x8
245x8
305x8

CSR
1PLx5
2PLx5
3PLx5
4PLx5x2

PeteB
11-26-2013, 01:36 PM
Monday 11/25/2013
Dynamic Effort Bench

Speed Bench w/Straight weight
(all sets index on smooth)
135x3
145x3
155x3
165x3
175x3
185x3x5
135x45(PR)

OH BB extensions
95x10x5

CSR shrugs
2PLx10x3
3PLx10

Pec deck
90x10x3

Hammer triceps machine
70x10x2
70x20

PeteB
12-03-2013, 12:43 PM
Monday 12/2/2013
Dynamic Effort Bench

Speed bench flat w/M bands doubled
95x3
115x3
135x3
155x3x8
135x20

Incline Tate press
50x12x5

CSR
1PLx12
2PLx12
3PLx12x3

One arm lateral raise
20x15x2

Hammer grip triceps machine
90x12x3

Reverse pec deck
70x12x3

External rotations
4x50x1

Stability ball reverse hypers
BWx10x1

PeteB
12-06-2013, 09:51 AM
Thursday 12/5/2013
Max Effort Bench

Ultra Wide 6RM
205x1
225x1
245x1
265x1
285x6 (PR) Almost got 7

JM press
95x10
115x8
135x8
155x8
185x6 (PR)

OH BB extensions
65x40x1

Pull ups
BWx10x3

Lateral raise machine
80x12
120x12
150x12

Reverse pec deck
60x15x3

External rotations
4x50x1

PeteB
12-10-2013, 08:31 AM
Monday 12/9/2013
Dynamic Effort Bench

Speed Bench w/Straight weight
(all sets index on smooth)
135x3
145x3
155x3
165x3
175x3
185x3x5

Floor press lockouts
135x5
225x5
275x5
295x5
315x5

Squats
135x1
185x1
225x1
275x1
295x1
315x1

DB OH
50x5
60x5
70x5

DB row
50x12
60x12
70x12

One arm rope pushdowns
3x12

Slipped in some squats today since I skipped squatting on Friday - I didn't want to beat my shoulders up two days in a row.

PeteB
12-13-2013, 11:12 AM
Tuesday 12/10/2013
Assistance Work

Seated close grip row
180x20x3

Seated rope face pulls
40x20
50x20x3

Seated calf press
90x20x3

Leg curls
70x20
80x20
90x20

Hammer grip triceps machine
90x15x3
150x4 (full stack)





Thursday 12/12/2013
Max Effort Bench

2 Board Press
225x1
245x1
275x1
295x1
315x1
335x1
365x1 (This was a previous PR and I barely got this - next weight was 375 since no 2.5# plates available)

OH super curl bar extensions
65x15x5

Front raise
25x15x3

Super set:
Lat pulldowns 180x15x3
Pushdowns 60x20 70x20x2

External rotations
4x50x1

PeteB
01-06-2014, 08:53 AM
Friday 12/13/2013
ME Lower

Deadlift
135x1
225x1
315x1
405x1
455x1

Panatta sport reverse crunch machine
100x10x4

PeteB
01-06-2014, 08:55 AM
Monday 12/16/2013
Dynamic Effort Bench

Speed bench flat w/M bands doubled
95x3
115x3
135x3
155x3x8

Seated CG OH
95x20x3

Incline Tate press
50x12x5

CSR
1PLx12
2PLx12
3PLx12x3

One arm lateral raise
20x15x2

Hammer grip triceps machine
90x12x3

Reverse pec deck
70x12x3

External rotations
4x50x1

Stability ball RH
BWx10x1

PeteB
01-06-2014, 09:01 AM
Tuesday 12/31/2013
Dynamic Effort Bench

Speed bench flat w/M bands doubled
95x3
115x3
135x3
155x3x8
205x1

OHBB extensions
65x20x3

JM press
95x20x3

Pushdowns
(Straight bar) 70x20
(V-bar) 70x20
(Rope) 70x10 60x10

Bench dips
BWx20x3

First session at new gym (old gym new building). Everything is brand new including bars. They threw out the old power cage and replaced with a new "power cage". After inspection the power cage looks okay, I think I can do everything I used to do with the old equipment, we'll see though.

PeteB
01-09-2014, 11:47 AM
Monday 1/6/2014
Dynamic Effort Bench

Speed Bench w/Straight Weight
(CG)
135x3
145x3
155x3
160x3
175x3
185x3x2
(Thumbs)
185x3x2
(Pinkies)
185x3x2

OHDB press
50x20x3

Incline Tate press
40x15x2
50x15

Seated row machine (sucky)
4x15

Seated front raise machine
3x15

Dip machine
100x25x2

Pushdowns
50x20x3

External rotations
4x50x1

Band pull apart
Light blue mini band x 30x3

My neck/right trap felt a little tweaked after the DBOH - somewhat of a recurring injury - I need to start doing neck work.

PeteB
01-10-2014, 10:17 AM
Thursday 1/9/2014
Max Effort Bench

Reverse band bench
BARx50
95x15
135x5
185x1
225x1
245x1
(Added reverse strong bands)
315x2
365x1
405x1
480x3 PR
405x3
365x12

13" lockouts
(Pinkies on smooth)
135x3
185x3
225x3

10" lockouts
(Pinkies on smooth)
225x3
245x3

7" lockouts
(Pinkies on smooth)
275x3
(Index on smooth)
295x3

4" lockouts
(Index on smooth)
315x3
(Thumbs from smooth)
335x3
355x3
(Pinkies on rings)
365x3
385x3
(Ring finger on ring)
405x1
425x0 (tweaked my upper right trap)
425x0 (tried again trap pain)

Pushdowns
60x20x3

Neck is very stiff from straining my trap. I probably should've waited until my trap felt better but I already missed 3 ME sessions in a row - I had to go heavy. I found my lagging muscle group.

New gym - they do not have a cable pulldown, low cable row or cable cross-over deck. They do have a pulldown machine but it uses rubber belts instead of cables. Not happy about those issues.

PeteB
01-17-2014, 12:27 PM
Monday 1/13/2014
Dynamic Effort Bench

Bench warmup (floor press)
BARx50
95x15
135x5 [shut down - resting neck (at least trying too)]

Barbell floor extensions
65x8
85x8
95x8
100x8
105x8
110x8x4

Rear grip shrugs (smith)
225x10x8

One Arm OH DB extensions
30x15x3

Rope pushdowns
30x20x5

Rope face pulls
30x20x4
30x50x1

I didnít want to bench to rest my neck / trap - no matter, aggravated it anyway with the extensions. :bang:

PeteB
01-17-2014, 12:37 PM
Thursday 1/16/2014
Max Effort Bench (If i wasn't resting my neck/trap)

Bench warmup (to warmup triceps)
BARx50
95x15
135x5

Pat Casey style BB extensions (head hanging off bench)
95x8x8

Barbell rows
135x8x8

DB flies
30x8x8

Face pulls
40x20x3

One arm rope pushdowns
20x20x3

External rotations
4x50x1

Neck /trap felt fine, but started getting a little stiff later at home. Lacross ball massaging worked well to loosen it up. I hope to be healed up by Monday to hit it hard and start smashing some weight.:strong:

PeteB
01-24-2014, 11:46 AM
Monday 1/20/2014
Dynamic Effort Bench

Speed bench flat w/M bands doubled
135x3x10 (index on smooth)

DB bench
65x20x3

Tate press
50x10x4

CSDB rows
65x10x4

SS:
Standing face pulls
30x15x4;

Rope pushdowns
30x20x4

External rotations
4x50x1

PeteB
01-24-2014, 11:51 AM
Thursday 1/23/2014
Squats

Squats
BARxSOME
95x5
135x5
185x1
225x1
275x1
315x3

45 degree back extensions
BWx30x1

External rotations
4x50x1

New gym = New shinny bar. Bar started slipping a little on first rep of 315. That tweaked my left shoulder a little - the external rotations helped a lot. Today shoulder is much better. I will start using chalk on my back with the new bars.

My trap is still not 100% recovered. Max Effort bench will have to wait - maybe Saturday.

PeteB
01-28-2014, 08:11 AM
Monday 1/27/2014
Dynamic Effort Bench

Speed bench w/Mini bands doubled
135x3x4 (Index)
135x3x3 (thumbs)
135x3x3 (Pinkies)

DB Incline
55x20x3

Incline Tate press
40x20x3

DB rows
55x20x3

One arm Tate press
20x30x3

OH shrugs
45x20x2

BB Curls
45x20x2

External rotations
4x50x1

PeteB
01-31-2014, 08:42 AM
Thursday 1/30/2014
Max Effort Bench

Reverse Average Band Bench
BARx50
95x15
135x5
185x1
225x1
245x1
(Added reverse bands)
315x1
325x1
365x1
385x1
420x1
440x1 (95%)
315x18

JM press
95x5
115x5
135x5
155x5
165x5

Neutral grip pull ups
BWx10x3

Pushdowns 50x20x4

Alinshop
01-31-2014, 11:57 AM
Pete, have you ever tried Rock Tape for any of your injuries? Pull the skin away from the injured area and allows the proper blood flow. I use it a lot on my lower back which allows me to squat and dead lift pain free.

PeteB
02-03-2014, 10:10 AM
Alin,

Ive never heard of that. What is it, compression tape?

PeteB
02-03-2014, 10:18 AM
Friday 1/31/2014
Max Effort Lower

Deadlift
BARx20
135x1
225x1
315x1
405x1
475x1 (very easy)

Tried to do barbell calf raises but i couldn't get under the bar - my left shoulder cramped immediately so I skipped them.

45 degree back extensions
BWx40x1 (slowly getting back in to these)

Shrugs on the hack squat
90x10
140x10
190x10
240x20
(some genius put the hack squat 200 ft away from the free weight area where the hack squat is the only plate loaded machine around, plus they only brought over TWO 45 lb plates and six 25 lb plates -:scratch:)

PeteB
02-06-2014, 02:16 PM
Monday 2/3/2014
Dynamic Effort Bench

Speed bench w/M bands doubled
135x3x4 (Index)
135x3x3 (thumbs)
135x3x3 (Pinkies)

CG decline
135x20x3

DB rollbacks
50x12x4

Shrugs
135x5
225x5
315x5
405x5

One arm rope pushdowns
20x12x4

CSR machine
100x10
150x10
200x10
220x10

PeteB
02-06-2014, 02:18 PM
Tuesday 2/4/2014
Grip work

Hand Grippers
100x8 (partials)
100x3
100x3 (inverted)
150x3
150x3 (inverted)
200x7
200x5 (inverted)

Negatives
200x5

Braced
200x7
200x5 (inverted)

PeteB
02-07-2014, 08:49 AM
Thursday 2/6/2014
Max Effort Bench

Mini-Band Bench
BARx50
95x15
135x5
Added doubled Minis
135x1
185x1
205x1
225x1
250x2 (Failed on second rep - not sure what the deal was today, but this is extremely week for me - goal was 300x1 or 275x2 - just felt heavy - hopefully i was just wore out from snow blowing on Wednesday - also band setup is a little different at the new place - benches are higher and power cage tubes are thicker - also thought that maybe I wasn't warmed up enough yet since its been so frigging cold here)

2 board press
135x5
185x5
205x5
225x5
245x5
275x6 (I couldve got more on this but no spotter...I felt really strong on these:scratch:)

OH pin press (to top of head - thumbs from smooth)
135x5
145x5
155x5
165x5
185x5

Reverse grip pushdowns
50x20
55x20
60x20

Band pushdowns
Mx100
MMx100
Lx100

External rotations 4x50x1

Disappointed with the band press, but I'm not going to let it get to me.

PeteB
02-10-2014, 11:55 AM
Friday 2/7/2014

Grip work with Strong Grippers (Not CC)
100x a lot (partials)
100x4
100x4 (inverted)
150x4
150x4 (inverted)
200x8
200x6 (inverted)

Negatives
200x5

Braced
200x8
200x6 (inverted)

100x50

PeteB
02-10-2014, 11:58 AM
Sunday 2/9/2014

Leg press
SLEDx10
90x10
180x10
270x10
360x10
450x10

Incline DB curls
25x6
30x6
35x6
40x6
45x6x2

BB curls
45x20x3

Preacher DB hammer curls
30x10x2
30x20

Seated calf press (super set with standing calf press)
(BWx30)
90x5
(BWx30)
180x5
(BWx30)
270x5
(BWx30)
180x5
(BWx30)
90x10

BB curls
45x20x3

BB Shrugs
225x30

PeteB
02-11-2014, 11:24 AM
Monday 2/10/2014
Dynamic Effort Bench

Speed bench w/M bands doubled
Warmup on decline
BARx50
95x15
135x10
Flat bench (added M)
95x3x4 (Index on smooth)
95x3x3 (Thumbs from smooth)
95x3x3 (Pinkie on ring)

DB bench
60x20x3

OH BB extensions
65x20
75x20x2

Front raise
2.5x100 reps

Rope pushdowns
40x20x3

Biceps and calves were really sore so I kept it super light today, still got a decent pump though.

PeteB
02-14-2014, 06:01 PM
Friday 2/14/14
Max Effort Bench

Reverse light band (RB) Bench
225x1
245x1
275x1
315x1
355x1
365x3(PR)

RB JM press
135x5
155x5
185x5
205x5
215x5
220x5
225x5
235x5
235x5
235x5

Paused RB pulldowns
Lx20x3

Lateral raise
5x50x1

Front raise
5x50x1

DB flies
30x5
40x5
50x5
55x5
60x5

Superset: Rope face pulls/Single arm rope pushdowns

Rope face pulls
30x30
35x30x2

Single arm rope push downs
25x10
30x10
35x10

External rotations
4x50x1

PeteB
02-24-2014, 12:05 PM
Monday 2/17/14
DE Bench

Speed bench with Doubled Monster Mini Bands
BARx50
(CG)
95x15
135x5
+MM
BARx5
65x3
95x3x3
(T)
95x3x2
(P)
95x3
115x3
(C)
115x3
135x3

CG bench
135x25x3 (felt tired from MM)

BB curls
45x20x3

Single arm Tate press
20x30x3

CSR
90x30x3

External rotations
4x50x1

PeteB
02-24-2014, 12:12 PM
Thursday 2/20/2014
Max Effort Bench

3 Board Press
225x1
245x1
275x1
295x1
315x1
335x1
350x1
350x1
350x1

Reverse mini band bench
(Thumbs from smooth)
225x5
(Pinkies on ring)
250x5
250x5
250x8

Band pushdowns
Average Band x100

External rotations
4x50x1

I meant to grab my 4 boards but didn't realize I had the 3 boards until I sat on the bench - Oh well. I Got kicked out of the gym at closing time. At least I got to bench a little.

PeteB
02-28-2014, 08:05 AM
Monday2/24/2014
Dynamic Effort Bench

Speed bench w/Mini bands doubled
BARx50
(Index on smooth)
95x15
135x5
(added mini bands)
135x3x3
(Thumbs from smooth)
135x3x3
(Pinkies on ring)
135x3x3
205x1

DB Incline
55x25x2

Tate press
45x20x3

Reverse DB flies
7.5x20x3

V-bar pushdowns
80x20x3

Speed felt really good - lately bands have been feeling heavier than normal.

PeteB
02-28-2014, 08:07 AM
Tuesday 2/25/2014
Bench assistance

Band pushdowns
Lx100x3

Band pullaparts
Lx15x3

Band curls
Lx40x2

PeteB
02-28-2014, 08:13 AM
Thursday 2/27/2014
Max Effort Bench

4 Board Mini Band Press
Normal warmup
(added doubled mini bands)
185x1
205x1
225x1
245x1
275x1
295x1
295x1
295x1

Reverse Mini Band 4 Board
315x3
335x1
355x1
365x1
385x1
405x1

SS: Pushdowns / Rope hammer curls:

Pushdowns
70x10x8

Rope hammer curls
40x10x8

Didn't have a spotter for the 4 board band press.

PeteB
03-03-2014, 07:25 AM
Friday 2/28/2014
Max Effort Lower

Reverse Light Band Deadlift
135x2
225x1
(added reverse Light bands choked around pin at 5 ft off the floor)
225x1
315x1
405x1
515x1 (Last PR)
405x1
315x1 (no bands)

SLDL
135x5
225x5
250x5

Close grip pullups
BWx10x3

CSR machine
150x15x3

Face pulls
40x25
45x25

My plan today was to work up to my last PR which was back in the fall, before I F-ed up my SI joint. I definitely had 520 in me, but i just wanted to test my deadlift.

PeteB
03-13-2014, 01:32 PM
Monday 3/3/2014
Dynamic Effort Bench

Speed bench w/MM bands doubled
BARx50
95x15 135x5
+MM
(CG) BARx5 65x3 95x3x3
(T) 95x3x2
(P) 115x3x2
(C) 115x3 135x3 155x1

Hammer strength incline (neutral grip)
135x30x3

Tate press
50x20x3

Lateral raise
10x20x3

Single arm rope push downs
3x20

PeteB
03-13-2014, 01:33 PM
Tuesday 3/4/2014
Bench assistance

Band pushdowns
Average x50x3

Band pull aparts
Lx15x3

External rotations
4x50x1

PeteB
03-13-2014, 01:34 PM
Thursday 3/6/2014
Max Effort Bench (Deload)

Close Grip Decline
BARx50
95x15
135x5
185x1
225x1
245x1
275x2
225x3

Decline JM press
95x8
115x8
135x8

OH BB extensions
65x20x3

Nautilus seated rows
180x10
270x10
320x10
360x10

BB preacher curls
65x10x2
85x10

Reverse grip pushdowns
50x20x2
70x10
40x30

PeteB
03-13-2014, 01:36 PM
Friday 3/7/2014
Max Effort Lower

Reverse Light Band Squats
95x?
135x2
185x1
225x1
(added rL)
225x1
275x1
315x1
365x1
405x1
425x1
315x1 (straight weight)

Weighted decline situps
45x10x3

45 degree back extensions
BWx10x3

PeteB
03-13-2014, 01:37 PM
Monday 3/10/2014
Dynamic Effort Bench

Speed bench w/M bands doubled
BARx50
(Index) 95x15 135x5 (+M) 135x3x3
(Thumbs) 135x3x3
(Pinkies) 135x3x3 205x1

CG Incline
135x20x2

DB rollbacks
50x20x3

Single arm Tate press
20x30x3

Face pulls
40x60x1

PeteB
03-14-2014, 12:24 PM
Thursday 3/13/2014
Max Effort Bench

Floor Press with 55# Chains
BARx50
95x15
135x5
185x1
225x1
(added 55# chains)
135x1
185x1
205x1
225x1
245x1
275x1
300x1(PR)
275x1

Seated DB OH
50x5 60x5 70x8

PC barbell extensions
95x10
115x8
135x6
145x3

Pec deck
100x10
110x10
120x10
130x10

Reverse pec deck
deck 3x10

PeteB
03-21-2014, 12:05 PM
Monday 3/17/2014
Dynamic Effort Bench

Speed bench w/MM bands doubled
BARx50
(CG) 95x15 135x5 (+MM) BARx5 65x3 95x3x3
(T) 95x3x2
(P) 115x3x2
(C) 115x3 135x3 155x1

CG decline
135x25x3

Incline Tate press
45x20x3

SS: Pull ups BWx10x3 - Lateral raise 15x15x3

Nautilus seated row
180x10
270x10
320x10

Single arm rope pushdowns
30x20x3

PeteB
03-21-2014, 12:10 PM
Thursday 3/20/2014
Max Effort Bench

Reverse Average Band Bench
BARx50
95x15
135x5
185x1
225x1
(+Reverse Greens)
315x1
325x1
365x1
385x1
415x1
455x1 (100%)

SS:
Close grip decline (pinkie on smooth)
135x6x2
155x6x2
175x6x2
195x6x2
205x6x2

DB pullovers
50x10x5

SS:
Face pulls
40x20x3

One arm Tate press
25x20x3

PeteB
03-24-2014, 01:22 PM
Friday 3/21/2014
Max Effort Lower

Deadlift with 55# Chains
135x1
225x1
(added chains)
135x1
225x1
315x1
405x1
465x1(PR)
315x8

I wanted to do a lot more, but due to a personal commitment, I had to leave.

PeteB
03-25-2014, 08:13 AM
Monday 3/24/2014
Dynamic Effort Bench

Speed Bench w/Doubled M Bands
BARx50
(Index) 95x15 135x5 (+M) 135x3x3
(Thumbs) 135x3x3
(Pinkies) 135x3x3 205x1

Wide Grip Chins
BWx5x5
BWx12x1

Decline BB Extensions
65x10
85x10
85x10
95x10
85x10

Incline DB Flyes
40x10x4

Reverse Grip Pushdowns
60x10
65x10
70x10
75x10
80x10

PeteB
03-25-2014, 08:19 AM
Tuesday 3/25/2014
Cardio

Woke up and immediately jumped on the stationary bike for 5 minutes with high resistance, on an empty stomach.

PeteB
03-28-2014, 02:57 PM
Wednesday 3/26/2014
Cardio
5 minutes on stationary bike (high resistance) upon waking.




Thursday 3/27/2014
5 minutes on stationary bike upon waking

PM training
Max Effort Bench

Reverse Strong Band 2 Board Press
Warmed up to 225x1 then added choked strong bands at the top of the power cage
315x1
365x1
405x1
455x1
495x1(PR)
545x0 (very close - just couldn't lock it out)

Full Range Bench (with reverse bands)
405x5 (index)
405x5 (half thumbs)
405x5 (thumbs)
405x5 (pinkie)
405x5 (comp - ring on ring)

OHBB extensions
95x10x3

Pushdowns
70x10
75x10
80x10
85x10

Bench dips
3x20

External rotations
4x50x1

PeteB
03-31-2014, 09:51 AM
Friday 3/28/2014
Max Effort Lower

Squats with 55# Chains
BARx6
95x3
165x3
185x1
225x1
(+chains)
135x1
185x1
255x1
300x1
345x1
365x1 (100% = last PR)
(no chains)
315x1

BB Pullovers
45x10
65x10
65x10

Hanging Straight Leg Raise
3x10

PeteB
04-01-2014, 11:29 AM
Monday 3/31/2014
Dynamic Effort Bench

Speed bench w/MM bands
BARx50
(CG) 95x15 135x5 + doubled MM BARx5 65x3 95x3x3
(T) 95x3x2
(P) 115x3x2
(C) 115x3 135x3 175x1

DB Flyes
30x10
40x10
45x10
55x10

Tate press
55x15x3

OH BB extensions
65x20x3

Single arm rope pushdowns
20x20x3

Band pullaparts
MMx20x3

Upright paused band rows (paused at forehead)
MMx10x3

PeteB
04-01-2014, 11:32 AM
Tuesday 4/01/2014
Cardio

Woke up and immediately jumped on the stationary bike for 5 minutes with high resistance, on an empty stomach.

PeteB
04-04-2014, 11:36 AM
Wednesday 4/2/2014
Cardio
5 minutes on stationary bike (high resistance) upon waking.


*****************************************************
*****************************************************


Thursday 4/3/2014
Max Effort Bench

Reverse Band 3 Board Press
BARx50
95x15
135x5
185x1
225x1
(Added choked reverse strong bands)
365x1
405x1
495x1
515x1(PR)
520x1(PR)
545x0 (failed near lock out)

455x3x3 (Thumbs from smooth)

OH DB Extension
65x10
70x10
75x10

Rope Pushdowns
50x10x4

Straight Arm Pulldowns
3x10

Bench Dips
3x20

Band Pullaprts
Lx20x3

External Rotations
4x50x1.

545 was a stretch, but due to the new plates at the gym which all have a rubber coating making them wider than normal, I was running out of room on the bar. It was either shut it down or go for 545.

PeteB
04-07-2014, 09:03 AM
Friday 4/4/2014
Max Effort Lower

Reverse Average Band Deadlift
BARx20
135x5
225x1
(Added reverse choked average bands at about 5 ft off floor)
315x1
405x1
555x1(PR)
525x1
495x1

Paused RH on 45 degree back extension bench
BWx10x3

Pulldown abs
60x10
70x10
85x10

Incline cable flyes
30x10
35x10
40x10
40x10

PeteB
04-07-2014, 09:05 AM
Saturday 4/5/14
Cardio

5 minute run upon waking.




******************************************************
******************************************************
Sunday 4/6/14
Cardio

5 minute run upon waking.

PeteB
04-14-2014, 02:26 PM
Monday 4/7/2014
Dynamic Effort Bench

Speed bench w/M bands doubled
BARx50
(Index) 95x15 135x5 (+M) 135x3x3
(Thumbs) 135x3x3
(Pinkies) 135x3x3 205x1

CG Bench
135x25x3

JM Press
95x15
115x12
135x10

DB extensions
25x10
30x10
40x10

Pushdowns
70x10
75x10
80x10
85x10

PeteB
04-14-2014, 02:34 PM
At a conference in San Francisco this week so I'm making it a deload week.

Wednesday 4/9/14 @ Hyatt Regnecy "Fitness Center"

SS:
Leg curls
50x25x3

Quad curls
100x25x3

SS:
Pushdowns
60x15
70x15
80x15
90x10

Machine shrugs
210x15x4

Seated Wide Grip Rows
100x10
150x10
180x10

Cross Body Hammer Curls
35x10
45x8
50x8

OH Cable Extensions
60x1
70x10
80x10

Pushdowns
40x30x4

****************
****************

Thursday 4/10/14 @ Hyatt Regnecy "Fitness Center"

DB forearm curls
15x10
25x10
35x10
45x10
50x10

DB Reverse Forearm Curls
15x10x5

DB Concentration Curls
25x10
35x8
45x8

DB forearm curls
35x10x3

PeteB
04-14-2014, 02:38 PM
Friday 4/11/14
Deload Bench/Squat/Deadlift

Bench (no belt or wrist wraps)
BARx50
95x15
135x5
185x1
225x1
135x10

Squat (no belt)
135x1
185x1
225x1
245x1

Deadlift (no belt)
BARx20
135x1
225x1
315x1

Reverse grip BB curls
45x20x2

BB Extensions
45x60x2

Lateral Raise
3x50x2

Hip Adduction/Abductions
50x70/50x100 then up to 200x1

CSR
1x20 palms down
1x20 neutral
1x10 palms down
1x10 neutral

Pull down abs
50x10
65x10
85x10

PeteB
04-15-2014, 10:10 AM
Monday 4/14/2014
Dynamic Effort Bench

Speed Bench (No Bands)
BARx50
(Index) 185x3x3
(Thumbs) 185x3x3
(Pinkies) 185x3x3

DB Incline
50x25x3

PC BB Extensions
85x12
95x12
105x12

BB rows
135x10x3

One Arm Pushdowns
3x10

V-Bar Pushdowns
70x10
75x10
80x10

External Rotations
4x50x1

PeteB
04-16-2014, 10:18 AM
Tuesday 4/15/2014
Bench Assistance

BB Front Raise
45x20x3

Shrugs
135x50
225x30
315x15

Cross Body Hammer Curls
30x8
40x8
50x8

DB Extensions
30x10x2
40x10
30x10x2