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ElPietro
04-28-2004, 06:44 AM
BTW, what's the name of the place in St. Catherines that distributes the NewYork Barbell stuff?

niagarafitness.ca

905-685-7775

ectx
04-28-2004, 08:30 AM
Why back extensions when you've already done GM's?


Oh yeah, you are a chingatarugo. That is all.

ElPietro
04-28-2004, 08:42 AM
Because my westside program says to chapero.

ectx
04-28-2004, 08:50 AM
If your WestSide program told you to jump off a bridge would you? :P

and what's "chapero"? I don't speak joto-adian.

ElPietro
04-28-2004, 08:58 AM
Yes, although, I screened my program for potentially deadly events before beginning it. ;)

chapero
In Spain, male homosexual prostitute

ectx
04-28-2004, 09:00 AM
Yes, although, I screened my program for potentially deadly events before beginning it. ;)

chapero
In Spain, male homosexual prostitute

Oh you mean a puto. Ha...

puto
In Latin America, male homosexual prostitute. See elPedrito

Relentless
04-28-2004, 09:02 AM
Hey, if Pietro says he knows about male prostitution in Spain, I'm willing to take his word for it.

ElPietro
04-28-2004, 09:05 AM
Oh you mean a puto. Ha...

puto
In Latin America, male homosexual prostitute. See elPedrito

That's strange, when I look up the definition there is no text whatsoever. Just this picture:

ectx
04-28-2004, 09:34 AM
I don't know who that is, but damn, he's sexy.

ElPietro
04-28-2004, 11:09 AM
Culo: I don't know who he is either, but apparently he's gay and for sale, so by all means... ;)


Made it to the gym today, although it's my day off I need to keep up some cardio, active recovery, and stuff.

BB Shrugs:

135x8/225x8/225x8/315x8/405x5/405x5/315x8

*Kept these pretty light, didn't feel too bad. Last few times doing shrugs I've tweaked something on the left side, but this time it was fine.

DB Shrugs:

95x8/120x8

Lying Hamstring Curls:

75x15/75x15

**It seems they've replaced the cable with a band, and it felt a lot easier, so probably coulda done a bit more, but just trying to actively recover, so don't really care too much.


Cardio:

Ellyptical: 15 minutes. Sweat.

That's it.

Relentless
04-28-2004, 01:29 PM
hey whatever happened to aggressive gym girl?

ElPietro
04-28-2004, 01:44 PM
She was there yesterday, I helped her with bench. I am trying to get out of it sorta. I don't like the age gap so I haven't been communicating with her much lately.

ElPietro
04-30-2004, 11:07 AM
Well, got in some lunchtime DE Squat action. This will enable me to drive through ****ty toronto rush hour traffic and get home prior to the face-off for the leaf game.

Speed Squats:

Warmup: 135x3/135x5/225x5/255x3

Speed Sets: 8 sets of 2 @ 255 lbs.

*Speed was pretty good until maybe the 6th rep, then it started slowing down somewhat.

Hanging Leg Raise:

3 sets of 8

Back Extensions:

BWx8/+25x8/+25x8

DB Sidebends:

95x8/85x8


That's it. Didn't do a secondary leg exercise as I was in a bit of a rush. I think my VP spotted me as he turned onto our street as I was leaving, so didn't want him seeing me come back after a 2 hour lunch. So I took an hour and a half instead. :)

Bruteman
04-30-2004, 07:22 PM
It seems like you've made up your mind about what to buy already, but I'll give my .02 anyways :D . I would go for that last cage you pictured. I wish I would have, my setup is more like the second picture you put up. I feel comfortable with it for most things, but when going real heavy on squats I have to admit I'm a little aprehensive. I'd feel a lot safer in a cage that could catch the bar wether I fell back, down or forward.

ElPietro
05-03-2004, 11:10 AM
Yeah I will be getting a cage, just need to figure out what else I need first so I can leverage a bit better deal if I buy it all at once. And of course, I'll need a truck to transport it all.

Made it to the gym for a cardio bunny session.

Ellyptical: 30 minutes.
Bike: 5 minutes. (1.3 miles) :rolleyes:

*Ellyptical wasn't bad at all. Decided to add in some bike work as well. It's amazing how within 30 seconds I have major lactic buildup. I think there is a muscle that I don't target adequately in the quad that the bike always seems to murder. Right above the need and a bit to the inside of the leg. I'll slowly build up my bike work in addition to steady state cardio. May soon implement some HIIT on the treadmill as well.

Tonight is ME bench, and tomorrow I think I'll go to deadlifts for 3 weeks on ME squat night. Need to build this up and see where I can get to for the competition.

ectx
05-03-2004, 11:38 AM
cardio, elYAY.


ps. you're a joto. that is all.


taco taco.

ElPietro
05-03-2004, 11:43 AM
Bleh, no mention of tacos for awhile.

I was actually sticking to a decent calorie total this past weekend. I had made it all the way till saturday evening with a decent diet. Then I got called in to work security at the bar I sometimes help out with. After we closed up I went with the manager for a binge of chinese food, and beer served out of their teapots as it's well after hours. Got home at 5:30am bloated from all the food I ate. Then broke down and had some doritos sunday night too. :(

Focused70
05-03-2004, 12:05 PM
El P: Sure you don't know my roommate? Talk about a Dorito machine. lol.

Sorry to hear about the binge, but it'll all even out in the end.

Soba

Relentless
05-03-2004, 01:22 PM
She was there yesterday, I helped her with bench. I am trying to get out of it sorta. I don't like the age gap so I haven't been communicating with her much lately.

ageist!

Relentless
05-03-2004, 01:25 PM
beer served out of their teapots as it's well after hours.

"cold tea" is ace.

there's a place on Spadina we go to that does that.

WillKuenzel
05-03-2004, 02:16 PM
When's the comp. you are thinking about doing?

ElPietro
05-03-2004, 02:25 PM
It's the Toronto Open, and it's July 18.

WillKuenzel
05-03-2004, 02:26 PM
What federation is it?

ElPietro
05-03-2004, 02:30 PM
It's in the Ontario Powerlifting federation, which is part of the Canadian Powerlifting Union (CPU), which is the IPF.

So basically the most tight-ass fed on equipment, form and drugs.

I have a shirt and a somewhat inferior squat suit, which I have yet to try on. Well I gave a quick try of the squat suit but couldn't get it on. Didn't try too hard though, and it will end up being quite a loose suit once I break it in.

Hoping to get my rack so that I don't have to use this stuff in the gym. At least not the bench shirt. If I can't get used to the equipment before the competition I will lift raw.

WillKuenzel
05-03-2004, 02:46 PM
Can you even get into the bench shirt by yourself? How the hell you going to be doing that lifting alone? You'll probably have to have help to get into the squat suit too.

ElPietro
05-03-2004, 02:50 PM
Well I am hoping once I get it setup Harnek will come train at my place when I need him too. So he'll be able to help me with the shirt. The suit I think is a one man job, it just takes a while the first few times until it's broken in.

I wouldn't be maxing out shirt or otherwise if I was training at home alone.

ElPietro
05-03-2004, 07:44 PM
ME Bench

Close Grip Flat Bench:

Warmup: 135x8/135x8

CG:
135x8
185x6
225x3
245x3
265x3
285x1.8 Bleh, may have had it but spotter grabbed the bar. Probably for the best.

225x8 w/regular grip

*Well, this is the first time trying close grip for heavy weight. My hands weren't THAT close though. Index at the smooth, so I am estimating about 14-16" apart. No set was too failure other than 285 obviously. Even 265 was done pretty explosively, which is why I was surprised I didn't get more at 285. Oh well, first time, I will go further next week I hope.

Triceps Pushdowns:

210x8/225x8/235x8

**Skipped a secondary pressing movement, and went straight to these. Slight aggravation in my right elbow, but didn't affect strength.

Seated Cable Rows:

180x8/210x6/255x6/240x5/225x5


Light Shoulder Work:

Superset:

Lat. Raise: 25x8/25x8
Fr. Raise: 20x8/20x8

Overhead DB Extensions:

85x8/85x8

***Felt like I hadn't done enough, and the 85 was right there by it's lonesome so I used that instead of the 95 which was somewhere out of my reach.


That's it. Tomorrow is DeAdLiFtS!

JustinF
05-04-2004, 05:31 AM
Nice work Pete.

Paul Stagg
05-04-2004, 08:19 AM
Looks good.

I've had the sam ehting happen to me on close grips (and floor presses), get a triple, move up 20 pounds for a single and miss it. I think it's because my triceps just wear out.

ElPietro
05-04-2004, 08:21 AM
Yeah, I didn't have any idea how much weight I would be able to do, so had to start slow and take baby steps. I'll know better next week how to warmup.

ElPietro
05-04-2004, 11:29 AM
Went for a lunchtime workout as I'd like to get home in time for the game tonight.

ME Squat/Deadlift


DeAdLiFtS!!!111

Did a quick set of hammy curls and back extensions first for some warmup.

135x5
225x5
315x3
315x3
405x1
455x1 Added my belt here.
495x1
515x1 Woot! Some leg shake here, but it's nice that my deadlift has finally come out of the ladies room. I feel like a hundred bucks! :D

Cable Crunches (on heavy pulley)

120x8/135x8/135x8

DB Sidebends:

90x8/90x8



*That's it. I feel gud.

Saint Patrick
05-04-2004, 11:31 AM
Ace job on the deads, Pete.

I think leg shake is a good sign - that way you know that your lower back isn't the weak link.

ElPietro
05-04-2004, 11:36 AM
Thanks mang. Yeah, it wasn't the fastest rep I've done. I do worry about my back, because I'm too stubborn to let go of the bar on deads. I figure I can always just pull harder. :p

Sometimes my back doesn't agree. :(

rookiebldr
05-04-2004, 01:00 PM
Nice dead day, you're back so close to where you were. Ace work getting there with your back intack!

ElPietro
05-05-2004, 11:38 AM
Thanks Jeff. I'd guess I'm about back to my old self. I will just be careful and try not to push too hard. Baby steps.

I think I may continue with westside for another month, and then maybe take 3-4 weeks and go to a slightly higher rep scheme with a more bodybuilding centric model, and then the final 3 weeks I will push it hard again and hopefully set new maxes, and give myself 3-4 days rest before the competition.

So I am sorta periodizing westside with a somewhat hypertrophic phase, which should give my CNS a break and hopefully allow me to hit new PRs.

Made it to the gym for some cardio.

Did a quick session of some concentration and hammer curls first, with a mix of wrist curls. Figure I should give my biceps some love at least once a month.

Ellyptical: 20 minutes.
Bike: 6 minutes (1.5 miles) :rolleyes:

Again, on the bike my quads almost instantly start burning, but I find that it's a constant pain level, so I can endure it to an extent. I remember last time it took about a week to start getting adjusted to it, so we'll see how it goes. Maybe I'll start with the bike next time.

Relentless
05-05-2004, 11:43 AM
maybe try a recumbent bike instead?

nice deads, f00!

ElPietro
05-05-2004, 11:46 AM
Aren't the recumbent bikes for the fat and lazy?

*thinks*

Oh wait! That's me!

Anthony
05-05-2004, 02:44 PM
Awesome deads! I wonder if the gov't would withdraw your senior's pension and disability check if they knew how strong you were getting ... ?

ElPietro
05-05-2004, 02:45 PM
Gimme another couple weeks and I'll be crippled again.

JustinF
05-06-2004, 07:25 AM
Aren't the recumbent bikes for the fat and lazy?




That's what I use!! ;)

Focused70
05-06-2004, 09:09 AM
What's a recumbent bike?

:scratch:

Soba

Coke
05-06-2004, 09:15 AM
Just wanted to say that you may want to reconsider purchasing the equipment, I'd much rather see you go to the gym unless you plan to train exclusively at home over the next few years...just my thoughts on it ElP.

ElPietro
05-06-2004, 09:15 AM
It's like the bike that's really a couch and you just chill on it while you pedal a bit. I think their made by Lazboy.

ElPietro
05-06-2004, 09:18 AM
Just wanted to say that you may want to reconsider purchasing the equipment, I'd much rather see you go to the gym unless you plan to train exclusively at home over the next few years...just my thoughts on it ElP.

It's tough to decide. I keep thinking of not doing it, and now with having to install central a/c and it costing more than i budgeted i'm thinking it'll be tough. I need a place where I can use all the equipment I want without any trouble though. Using a bench shirt in a mainstream gym probably wouldn't work.

ectx
05-06-2004, 09:23 AM
That's what I use!! ;)

Me too. :cool:

ElPietro
05-06-2004, 11:29 AM
Made it to the gym at lunch for a cardio bunny session.

Ellyptical: 20 minutes
Bike: 8 minutes (2 miles)

That's it.

DE Bench after work.

ericg
05-06-2004, 12:11 PM
LOL @ made by Lazboy

I like home gyms - allows for no excuses: snow, rain, sleet, hurrican, tornado, flat tire, holidays, scheduling, and more; ElPs basement gym allows for no excuses. Id say walk down stairs, throw on your bench shirt, play your favorite CD as loud as you want, and lift.

ElPietro
05-06-2004, 12:17 PM
Hey, you're still alive!

ericg
05-06-2004, 12:24 PM
Cant get rid of me!! I am lifting again as well :thumbup:

JustinF
05-07-2004, 03:23 AM
Cardio-whore!

ElPietro
05-07-2004, 07:04 AM
Spam Whore!

Forgot to post yesterday's DE Bench. So...

Speed Bench:

Warmup: 135x8/135x8/225x6

Speed Sets: 8 sets of 185x3. 3 grips, all inside the rings.

DB Bench:

70x6/100x5/100x4

*Bleh, didn't do the last set as I was feeling tired and drained. Very low on cals at that point in the day.

Triceps Pushdowns:

210x8/225x8/235x6


Skipped my lat work. Maybe I'll make it up today if I have any extra energy.

Light Shoulder Work:

couple of supersets with db lateral and front raise.


That was it. Today is DE Squat.

briancurran01
05-07-2004, 07:30 AM
nice work el p.

Hey i havent been around your journal in a while and I read somewhere that you were entering a competition what type of competition is it a power lifting ?

ElPietro
05-07-2004, 07:48 AM
Thanks Bri.

The comp is the Toronto Open powerlifting competition, sanctioned by the IPF. July 18th. I think it's a 3 lifts + bench comp. But I will just do the three lifts, as my bench sucks anyway.

briancurran01
05-07-2004, 07:50 AM
well good luck man. :)

Saint Patrick
05-07-2004, 11:39 AM
Good luck @ the comp, Pete.

Coke
05-07-2004, 11:47 AM
You really ought to do well at the powerlifting meet...I know you can pull it off! -

bill
05-08-2004, 09:04 PM
EP, good luck in the comp. I would like to do one some day. I done a few bench only and that was fun. I have to start do some deads and improve my squat first though.
good luck with the gym also.

Bruteman
05-09-2004, 01:22 AM
Moving teh heavy sh*t as always I see. But where are the smith squats? You absolutely have to do those to get really strong :D :hide:

Reinier
05-09-2004, 01:50 AM
damn you have an awesome deadlift.

JustinF
05-10-2004, 05:06 AM
Spam Whore!

:angel:

:spam:

:p

ElPietro
05-10-2004, 11:25 AM
Thanks for the support guys, I'm just glad that my deadlift is getting back to where it used to be. Although, it's somewhat frustrating that after all this time I'm no further than I was before. But I guess I had to take my time with injuries. My bench has improved a bit, along with my squat. So hopefully I can represent and not embarrass myself too much come July.

Here is Fridays DE Squat day that I neglected to post.

Speed Squats:

Warmup: 135x5/135x5/225x5/285x3

Speed Sets:

4 sets of 285x2
4 sets of 275x2

*Well, I wasn't particularly happy with the speed on most of these. I am trying to use DE Squat wave percentages, and going up 30-40 lbs from last time was a pretty big jump. I will probably stick to 285 for next time.

Speed Deadlifts:

Warmup: 135x6/225x5/315x3

Speed Sets: 6 singles of 315 with ~30 seconds rest between sets.

**Speed was ok.

Lying Hamstring Curl:

75x8/105x8/135x8/135x8/120x7/90x10

Cable Crunches (on heavy pulley):

120x8/135x8/135x8/120x8

DB Sidebends:

85x8/95x6/95x8

Back Extensions:

x8/x8/x8

***Wow, it was difficult to remain standing straight after these. I kept looking behind me to see if some midget was jabbing me in the back with a hot knife.

Three days later and my hamstrings and lower back are still tight. Max deads tomorrow. :)

ElPietro
05-10-2004, 11:27 AM
Today I made it in for a lunchtime cardio bunny session:

Bike: 15 minutes (3.9 miles)
Ellyptical: 15 minutes

EDIT: Did about 5 minutes of stretching afterwards.

That's it.



Drank quite a bit saturday night. Got roped into going to some country bar with a group of people. I should not have any credit/debit cards when I'm drunk. I ended up buying a nice black cowboy hat at the little shop they had once I'd drank enough and felt it would be humorous to have. I actually got compliments on it from strangers though. Then they'd get pissed when I said I hate country music and the hat is a joke. :p

JustinF
05-10-2004, 12:30 PM
haha. You should bring your new hat in the gym!

Relentless
05-10-2004, 01:43 PM
LOL

I betcha with that hat on, twinkie boy looks kinda like garth brooks

ectx
05-10-2004, 01:47 PM
LOL

I betcha with that hat on, twinkie boy looks kinda like garth brooks

or Boss Hog.


*snicker*

JustinF
05-10-2004, 01:49 PM
or Boss Hog.


*snicker*

haha!! :zipit:

ElPietro
05-10-2004, 01:50 PM
Bitches :mad:

fuzz
05-10-2004, 01:58 PM
Heya...

Just stopping in. Nice dead - 515 is some good weight. What are you looking at for your squat at the meet? Good luck with it.

ElPietro
05-10-2004, 02:09 PM
Hey fuzz, I'm not sure yet. I still have to start getting used to a squat suit and knee wraps. I am told that this can easily add 100 lbs combined. So that would put me in the low to mid 500s if it actually does that. My goal would be 500 equipped, otherwise I'm looking at low to mid 400s. :( I will have to start recording my squats to check for IPF legal depth. I won't be squatting for a couple more weeks though as I am going 2 more weeks with deadlifts.

Anthony
05-10-2004, 06:55 PM
or Boss Hog.


LMFAO! Did I ever burst out laughing at that one, lol!


Oh ... and uh ... nice work, Petie. ;)

ElPietro
05-10-2004, 09:00 PM
This evenings ME Bench.

Close Grip Bench Press:

135x8 Normal grip
135x8
225x5
275x3
295x1
305x1 http://68.144.163.0/modules/Forums/images/smiles/woot2.gif

310x0

225x8 Normal grip

*Well, was pleasantly surprised at the progress here. Maybe my triceps aren't teh suck after all. I'll maybe go one more week with this exercise or dunno, we'll see.

Triceps Pushdowns:

210x8/225x8/225x8

OH DB Triceps Extention:

95x8/95x8

DB Flyes:

35x8/45x8

**Was feeling guilty at skipping incline db bench so figured i'd do something for the ole chest.

Seated Cable Rows:

180x8/210x6/255x6/255x5

***Felt a bit "kicked the **** out of" so skipped the last set.

Machine Shoulder Press:

90x8/135x8/180x8


That's pretty much it. I am sure my tris will haet me tomorrow and the day after. Tomorrow is max dead or kill my back day. Thursday is my first hockey game of the summer league I joined.



There should be a special rubber-necker hell, so that after being a rubber-neck on the highway causing uneccessary stoppages in traffic you go there when you die. It should basically consist of a big cast iron dildo, roughly 2" too large for their ass, and it's continuously rammed into the rubber-neckers ass, and it grows in size as the rubber-neckers ******* does. This continues until such time as the rubber-necker is entirely composed of a bleeding ass. Then they just sit there and bleed. Forever.

WillKuenzel
05-10-2004, 09:04 PM
Nice job, Pete. Where is your grip on those?

...and I think you have an ass-ramming-dildo-bleeding fetish. It scares me.

Saint Patrick
05-10-2004, 10:16 PM
Damn, Nice work.

JustinF
05-11-2004, 03:29 AM
Nice work Pete.

And yeah...that was a bit scary.

ElPietro
05-11-2004, 06:56 AM
Fingers at the edge of the knurly by the smooth part. Not sure if every bar is the same or not. But I'd guess that puts them 14-16" apart. Not super close, but much closer than my normal grip where my pinkys are on the rings. I don't know if I could go much closer and not kill my wrists anyway.

EDIT: Eccentric portion was done super slow. Not by design, it just happened to go like that.

fuzz
05-11-2004, 07:09 AM
mental note: do not rubber-neck in toronto.

bill
05-11-2004, 09:58 AM
Give EP a break guys I think the whole cowboy, drinking thing has scared him. lol
I did have something positive to say, but the rant just threw me lol

ElPietro
05-11-2004, 11:10 AM
If my rant has frightened even one person into not rubber necking on the highway then it was worth the time to type it out. Lol, I guess I was in a "seething anger" frame of mind sitting in traffic as I thought that up.

Today I went for a little active recover/cardio session. Didn't want to do much, as I will be attempting 535 on deads tonight. Back and hamstrings were still quite stiff this morning but I stretched things out a bit. I'll probably still take some ibuprofen before tonights workout to aid in the warmup. I guess I'll either be very happy, or very crippled by 6pm tonight, as I am not programmed to let go of the bar during any attempt at deads.


Active Recovery:

Incline Machine Bench: 130x15/130x15
Triceps Pushdowns: 120x15/120x15

Ellyptical: 20 minutes.

Some minor stretching, maybe 5 minutes worth.

That's it.

Relentless
05-11-2004, 11:12 AM
good luck on the deads, dude

and you're spot on with the sentiment re: rubberneckers although your choice of punishment is ... troubling

Paul Stagg
05-11-2004, 02:53 PM
Excellent close grips!

Will you be a 220 for the meet?

ElPietro
05-11-2004, 02:58 PM
Excellent close grips!

Will you be a 220 for the meet?


LMFAO! Uh..no. I hope to be a 242 for the meet! :D

Oh, and uh, thanks. :) How far are your hands apart on your CGs?


I originally last year when I was starting had visions of going into the 220s. That was when I was 230-235. After I hurt my back I got up to about 257, and lotta muscle loss with lotta fat gain. Then I think I packed back on a lot of muscle after my 3 month hiatus, and dropped fat putting me around 253-255. Now I'm just below 250, I was 249 last night, so in the morning I was probably around 246. I can't lose that kinda weight and continue to see any gains at the same time in only 2 months. So I hope I can just not screw up and make weight for 242. I can always just dehydrate, and probably drop 3-5 lbs in a day as well, but I'd rather do that in case of emergency only.

ElPietro
05-11-2004, 02:59 PM
Ok, I go to break my back now. Ta ta.

Paul Stagg
05-11-2004, 03:01 PM
Same as yours - index on smooth.

Last time I did a 1RM, I think I got 285

Isaac Wilkins
05-11-2004, 04:29 PM
I'm thinking 242 for my first meet, too.

We shall see, non?

WillKuenzel
05-11-2004, 08:09 PM
*awaits damage report*

bill
05-11-2004, 09:05 PM
:burger: :burger:
ElP, you make your lifts you should treat yourself

JustinF
05-12-2004, 05:49 AM
:spam:

ElPietro
05-12-2004, 06:52 AM
I live. :cool:

Yesterday's ME Squat/Dead day:

DeAdLiFtS: (conventional stance)

135x5
225x5
225x5 Speed set.
315x3
405x1
455x1 Bit slow.
535x1 Ugly and slow, but in the end I was staring at myself locked out in the mirror. This pull was all back.
405x3 Coulda kept going but felt lazy.

*Woohoo, I can now say that I am rehabilitated. I don't think I pulled more than 535 when my back was "normal" so I guess I can pronounce myself fully recovered. No popping or tearing sounds occured during the lift. :) I don't think I will go higher than this for now. Next week if I dead I will probably go up to a heavy double or triple, probably nothing over 5 plates in any case.

Cable Crunches: (on heavy pulley)

120x8/135x8/135x8

DB Sidebends:

85x8/95x8


Well, that was it, pretty short and sweet, just over an hour. Skipped the additional leg exercise, and the back extensions which normally destroy my back after deads. I want to be able to make it through my hockey game tomorrow night. Was gonna do cardio, but had to meet the gym cougar for dinner at the japanese place adjacent to the gym.

Was gonna do cardio at lunch today, but just ran out of multivitamins, so need to go pick those up at lunch, so after work I can drive through traffic and make it to Rino, my Italian barber before he closes. :cool:

Isaac Wilkins
05-12-2004, 06:54 AM
W00t!

Ford Prefect
05-12-2004, 07:15 AM
Damn, EP. I didn't know you were such a big boy. A 535 pull is impressive.

ectx
05-12-2004, 07:36 AM
Nice pullin' foo'.


You're still a twinky eatin' joto though.

Anthony
05-12-2004, 08:36 AM
Nice pull, glad to hear your rickety bones are holding up!

Coke
05-12-2004, 09:43 AM
Awesome work Pete, you made good on your word with them deads - :thumbup:

ElPietro
05-12-2004, 11:22 AM
Thanks ppl, except for rena.

Well, I wasn't going to go to the gym today, as I ran out of multivits this morning and planned to go buy those at lunchtime. Luckily I drive really ****ing fast, and got in and out quick at the mall and then decided to go do some cardio bunny stuff after all.

Just a quickie:

Bike: 10 minutes.
Ellyptical: 20 minutes.

That's it. No training tonight.

Ford Prefect
05-12-2004, 12:17 PM
Pansy.

ElPietro
05-12-2004, 12:23 PM
Go hump your kettlebells skinny boy, before I triangle you into unconciousness! :p

I think I still remember a bit of BJJ. I still have my gi if that counts for anything. :D

Bleh, I wish there were more hours in the day, then I could go back and do some thai boxing or grappling, or both.

Ford Prefect
05-12-2004, 12:47 PM
Please. I'll treat you like I treated this fool who thought he could step to me.

Of course that was my last tourney 4 years ago... :ninja:

Anyway, don't be rediculous. You know you wouldn't be allowed back on the mat after you popped wood last time you were triangled.

ElPietro
05-12-2004, 12:48 PM
Pfft! Rear nakeds are for rookies! :evillaugh

JustinF
05-12-2004, 03:33 PM
Nice pulling Pete! w00t!

ElPietro
05-13-2004, 11:11 AM
Made it to the gym for DE Bench at lunchtime. That'll gimme a bit more time to recover, instead of going to the gym and then having to play hockey at 10:30 tonight. Bleh, first game in a long, long time, I expect my back will get into burn mode pretty early. Luckily we are playing short games in this league.

Speed Bench:

Warmup: 135x8/135x8/225x6

Speed Bench: 8 sets of 3 using 185 lbs. 3 grips.

*Speed wasn't bad. Started to tail off at the end, as I am getting tired and using the closest of the 3 grips. Maybe I'll start reversing it so I am using close grip first so that in the end, I'm just inside my competition grip and should be a bit stronger, and hopefully faster.

DB Incline Bench:

100x5/100x5

Triceps Pushdowns:

210x8/225x8/225x8

Atlantis Shoulder Press:

135x8/195x8 :rolleyes:



That's it.

bill
05-13-2004, 01:18 PM
EP nice Dead. Got some grapplers aye, I had to put my skills to use not long ago nice stuff to have!!!!
what atlantis press ?
What do you estimate your bench at now, curious if you can close grip that much.

ElPietro
05-13-2004, 01:24 PM
Hey Bill, thanks. Atlantis is just the company that makes the machine shoulder press. It's just a band instead of a cable on the weight stack, but I think each arm is somewhat independent.

Not sure on bench. Last time I tried I shoulda had 335, but my back tweaked or something. Tried it again in the same workout but needed fingertip assistance. If my back didn't screw up I think I woulda had it the first time though. Not sure when I'll attempt more maxing. I'm considering going to a bit more of a volume routine for this to see if it will help my max. Maybe a 5x5 or whatever for a couple weeks first.

WillKuenzel
05-13-2004, 02:07 PM
8 sets of 8? That's a tad few more reps than you really need for speed isn't it?

ElPietro
05-13-2004, 02:08 PM
Huh? It says 8 sets of 3. :)

bill
05-14-2004, 06:41 AM
Gota, question, Deacon of Deadlift. do you have to rock your shoulders back past the hips or midline for a contest lift and if so do you do this in training?
thanks in advance.

ElPietro
05-14-2004, 07:01 AM
Played hockey last night at 10:30pm. Was tired, and haven't played in a while. I wasn't too bad, other than my back started getting tired. Good thing we played a team that had no business playing us. We won 12-1. I pretty much just messed around most of the game, playing keep away with the puck, trying re-tardedly long passes, and joking with the ref while the game was going on. It's funny when the ref can't blow the whistle because he's still cracking up at stuff I'm saying to him. :p


Bill, I'm not sure if you meant lock, not rock, but the shoulders have to be back. They don't have to be there until the end of the lift though. Some keep them rounded, others set them at the beginning of the lift. I don't think they have to be behind any specific point, just "back."

Here is the official answer from my good freind the IPF. :)



Dead Lift
1. The lifter shall face the front of the platform with the bar laid horizontally in front of the lifters feet,
gripped with an optional grip in both hands and lifted until the lifter is standing erect.
2. On completion of the lift the knees shall be locked in a straight position and the shoulders back.
3. The Chief Referee’s signal shall consist of a downward movement of the arm and the audible command “down”. The signal will not be given until the bar is held motionless and the lifter is in the apparent finished position. If the bar is shaking when at the knee area, although not exactly pure, this is not cause for failure.
4. Any raising of the bar or any deliberate attempt to do so will count as an attempt. Once the attempt has begun no downward movement is allowed until the lifter reaches the erect position with the knees locked. If the bar settles as the shoulders come back this should not be reason to disqualify the lift.

Causes for Disqualification of a Dead Lift.
1. Any downward movement of the bar before it reaches the final position.
2. Failure to stand erect with the shoulders back.
3. Failure to lock the knees straight at the completion of the lift.
4. Supporting the bar on the thighs during the performance of the lift. If the bar edges up the thigh but is not supported this is not reason for disqualification. The lifter should benefit in all decisions of doubt made by the referee.
5. Stepping backward or forward, although lateral movement of the foot or rocking feet between ball and heel is permitted.
6. Lowering the bar before receiving the Chief Referee’s signal.
7. Allowing the bar to return to the platform without maintaining control with both hands, i.e. : releasing the bar from the palms of the hand.
8. Failure to comply with any of the items outlined under Rules of Performance.

bill
05-14-2004, 09:29 AM
Cool thanks thats about what I thought. I wish I could have learned to play hockey, got on the ice one time with my wife and kids and had no balance so i got off and turned my skates. yeah I'm ch********,

ElPietro
05-14-2004, 11:03 AM
In canada we have infant-sized skates so we can learn early. Progression basically goes, crawl->walk->skate. Sometimes we skip the walking and go right to skating. ;)

Well, I skipped the lat work on DE bench day yesterday, so thought I'd dole out a bit of punishment on em this afternoon.

Seated Cable Row:

180x8/210x6/255x5/270x5/240x6

Close-grip Lat pulldowns:

210x8/210x8

DB Rows:

100x8/100x8

*They got all new dumbells to replace the old ones, unfortunately they got rid of the set of 120s. I bitched and on trainer said they are bringing them back for me. :) Guess they haven't arrived yet, or he's ****ting me.

Some bicep love.

DB Concentration Curls:

35x8/35x8

DB Hammer Curls:

45x6/45x6/35x8

Well, that's it for biceps probably for another month.

Form is strict on all lat work. I make sure that I'm not swaying or using the lower back to assist on any rep.

DE Squat tonight.

JustinF
05-17-2004, 06:07 AM
Nice work foo!

bill
05-18-2004, 09:22 PM
how did your night with allen @ the Blue Oyster Raparound Bar go. lol

Maki Riddington
05-18-2004, 09:56 PM
El, how long are your rest periods between sets during your speed bench session?

Oh, and great strength.

WillKuenzel
05-19-2004, 12:27 AM
It had not better be more than 60 seconds. And its great strength for a 255lbs tub of twinkies. :p

Maki Riddington
05-19-2004, 06:28 PM
Ok.

ectx
05-20-2004, 07:56 AM
Impressive for a twinkie eating joto

ElPietro
05-21-2004, 07:03 AM
Ok, back at work today, so now I have more surfing time. :)

My trip pretty much sucked, but was a good respite from driving for over an hour to get to the same dreary office every day. Weather was ok, toronto was hotter though. San Mateo must be the official town of "boring." There's only two things to do there, jack, and sh!t. Since I don't do jacks, all I did was ****. It was lame, luggage didn't come till 9pm the following day. Next day I felt burned out. Went out a couple times on my own as nobody in the course was even remotely interesting to ask out for a beer. The highlight for me, was sitting in the airport bar, getting a buzz waiting for my plane, watching sacramento lose game 7, and watching all the sad faces. They then proceeded to the hockey game, where I had the double pleasure of watching Calgary eliminate the sharks, again to sad faces. Of course, I'd like to thank stupid ****ing US customs **********s for deciding to search my suitcase. It was locked so that means they musta crowbarred it open, and then were kind enough to duct tape it closed after they wrecked it, and leave me a very nice note basically saying I can do **** all about it.

As I was heading to the gate to catch my plane, one guy after I gave him a donation to some charity asked if I'd been hitting the weights, and then after I came through the metal detector one of the young-ish asian customs guys asked me how much I benched. We then had a 20 second conversation on powerlifting. The flight sucked and I felt cramped. Stood in the back with a couple stewardesses for the last hour or so, finally got home at 8am after being up for about 24 hours straight. Slept most of the day.

Played hockey last night, got ejected. That's about it for exercise for me this week. Kinda wanted to take a week off, but it's hard to force myself not to go, luckily this trip provided an opportunity for rest.



Bill: tuttut

Maki: Thanks, all sets are approximately 30 seconds rest in between sets. Sometimes probably sooner, othertimes maybe up to 45 seconds, but certainly not more.

bill
05-21-2004, 09:35 AM
EP very smart lol. Why where you ejected?

ElPietro
05-21-2004, 09:45 AM
Well I checked a guy and was getting a penalty, and then we were yapping and he got a penalty as well. Then I punched him and got a second penalty, and we were just continuously yapping, so the ref figured he'd toss us both since, in our league you are ejected after 3 minors, and he figured once we got out of the box we'd just go and get another penalty anyway. Was near the end of the game anyway, so didn't really matter, we were up by 3 or 4 goals I think.

bill
05-21-2004, 09:48 AM
I'll be more careful as to what I say to you. Punched him lol , that does sound like a fun game.lol

ElPietro
05-21-2004, 10:14 AM
Lol, I'm a nice guy, as long as I don't have skates on and a stick in my hand. :p

bill
05-21-2004, 08:37 PM
Yeah mike tyson says he's a nice guy too. lol

JustinF
05-24-2004, 02:32 PM
:spam:

Anthony
05-25-2004, 06:35 AM
*looks around*

ectx
05-25-2004, 06:51 AM
Lol, I'm a nice guy, as long as I don't have skates on and a stick in my hand. :p

or as long as people don't take away your twinkies.


where you at culoface?

ElPietro
05-25-2004, 11:26 AM
I'm at work now puto.

Just made it back from the gym.

Did 20 minutes on the ellyptical and 5 minutes on the bike, that's it.

Haven't posted my last DE Squat workout but whatever. It was a week or more ago.

Didn't do much on the weekend, ticked off a few major to-dos for the house though. Finally got around to buying some window dressing. Frickin almost $1500 to cover 7 windows. :cry: Also, bought some metal rack storage for the kitchen from ikea, another $500 with some other odds and ends. So yeah, I spent an exciting saturday putting together ikea ****. I hate allen keys. Although, I became quite pleased when half way through I found an allen key bit for my powerdrill that made things go mucho quick. Got to use my studfinder for the first time too, alas, it didn't beep when I put it up against me. :(

JustinF
05-26-2004, 02:55 AM
Sounds like you had a fun trip. :zipit:

Relentless
05-26-2004, 06:41 AM
Got to use my studfinder for the first time too, alas, it didn't beep when I put it up against me. :(

Did it help you in Cali?

ElPietro
05-26-2004, 11:28 AM
huh?


Here's my workout from last night. Changing things to a more bb centric routine for 2-3 weeks. Felt really weak though, probably from the week off and poor eating. I'm sure after a session on each muscle things will be back to normal. With the no training and poor diet I guess I know how Renee feels all the time now though. :p

Flat BB Bench:

135x8/135x8/225x8/255x 4 or 5/245x4/225x5

*bah. :mad:

Incline Machine Press:

40x8/40x8

Machine Shoulder press:

180x5/165x5

**Wow, really weak here. Last time I did 195x5.

Triceps Pushdowns:

210x8/225x8/235x5

DB extensions:

85x8

***Got really mad here and quite. Normally I use the 95 and it's not that tough, today I barely got the 8th rep with the 85.


Finished with 15 minutes on the ellyptical and was a sweating pig at that point. That's it.

ElPietro
05-26-2004, 11:28 AM
Lunchtime Session:

Bike: 15 minutes.
Ellyptical: 20 minutes.

ectx
05-26-2004, 12:31 PM
Didn't do much on the weekend, ticked off a few major to-dos for the house though. Finally got around to buying some window dressing. Frickin almost $1500 to cover 7 windows. :cry: Also, bought some metal rack storage for the kitchen from ikea, another $500 with some other odds and ends. So yeah, I spent an exciting saturday putting together ikea ****. I hate allen keys. Although, I became quite pleased when half way through I found an allen key bit for my powerdrill that made things go mucho quick. Got to use my studfinder for the first time too, alas, it didn't beep when I put it up against me. :(

OMG, ladies and gents it's Mr. HOMO-Improvement!

bill
05-26-2004, 08:44 PM
hows the cardio going ? losing any fat, strength
go do some squats, maybe your test levels dropped from being in cali. lol with the stud detector and all lol.

heathj
05-26-2004, 10:51 PM
Whats up with this weak ass benching?! :p

I'll be in Canada this weekend, near Hope, BC at Deer Lake. Ever heard of it? Hopefully its nice.

JustinF
05-27-2004, 05:48 AM
What's going on Pete?

ElPietro
05-27-2004, 06:44 AM
Bleh, was lazy last night, felt completely drained so didn't hit the gym. I'll do legs and back in one session tonight so I can have tomorrow off. Got a wedding on saturday that will be one big drunkfest, as many of my old university buds will be there. Open bar + quasi school reunion = big mess.

Bill dunno, I think the week off hurt me as far as weight goes, i haven't stepped on the scale lately, but my weight keeps seeming to fluctuate by about 4 or 5 lbs, so maybe i'll check friday after a week of training and relatively ok diet. I need to get going with at least buying a bench for my basement, and harassing harnek to come over so i can actually try my bench shirt out. I've never even put on the squat suit either. I'm starting to get concerned that I'll be able to use them for the comp. Sometimes I question wtf i'm doing, as it seems like i go through a lot of expense to workout for powerlifting, but hardly take advantage of any of it, and as a result, will probably have a pretty feeble total to show for it all.

Coke
05-27-2004, 07:35 AM
Looks like you are heading for a great time this weekend - :thumbup: ...I thought you were doing fine with the sessions, just get back consistently again and things will work well bro!

Bruteman
05-27-2004, 12:44 PM
Changing things to a more bb centric routine for 2-3 weeks.
Who are you and what have you done with my man ElP?!

bill
05-27-2004, 05:09 PM
good luck with the suit, I have a squat suit and bench shirt that i never got to use, I don't think the shirt would fit now? I was 190 when i was measured for it now i'm 230.
Don't let that happen to you and stay positive .

JustinF
05-28-2004, 03:39 AM
I have nothing useful to contribute, so:
:spam:

ElPietro
05-28-2004, 11:15 AM
Well here is my ****ing workout from last night. Felt extremely lazy and tired, but realize that I just need to get to the gym a few times to get rid of that lethargy that comes with some time off.

Seated Cable Rows:

150x8/180x8/210x8/255x5/225x5

Lat Pulldowns:

WideGrip: 180x8/195x6
CloseGrip: 195x6/195x6

BB Shrugs:

135x8/225x8/315x8/315x6

DB Shrugs:

95x8/95x8/95x8

*Was too lazy to reach to the bottom rack for the 100s. 120s are still nowhere to be seen, despite the ********** telling me they were bringing them back.

Concentration Curls:

35x8/35x8/35x8

Hammer Curls:

40x8/40x8/40x8


Decided to get on the bike and went for 20 minutes. This is about the only bright spot in the whole session as I'd not gone for 20 minutes before. Coulda kept going, but was bored, so I left.

That's it.

ElPietro
05-28-2004, 11:19 AM
Now here's this afternoons ****ing workout.

Squats:

135x5/135x5/225x5/225x5/275x4/275x4

*****, I don't know what's wrong with me. Felt pretty weak, and form didn't seem that great either. I'm not gonna check, but I think it's been probably close to 2 months since I last squatted, so maybe I can attribute this pussification of my lift to this, but if it doesn't improve I'll be damned pissed. I normally am not one to squat for more than a handful of reps, but would like to work on some higher rep sets of 6-10, so this is outside of what I'm used to. Even 5 is usually more than I do other than warmup. But whatever. :mad:

Lying Hamstring Curls:

90x8/105x8/120x7

**Whatever. :rolleyes:

Atlantis Calf Machine:

135x8/255x8/285x8/330x8/360x6

***I can't remember the last time I did calf work. Maybe 6 months to a year ago at best. I only now noticed that the plate loaded one is gone, so I just have this ****ing atlantis machine. I think the stack only goes to 395 so it's pretty much useless to me. I'm not sure how much that would equate to in the plate loaded one, but I used to get 18-20 plates on that ****er.


That's it. :mad:

bill
05-28-2004, 07:27 PM
ElP, any chance your just overworked from the hockey and cardio? any case a week or so and you be back to your monsterous self.

ElPietro
05-31-2004, 06:39 PM
That's probably it. I'm not stressing too much about it now.

Here is this evenings workout.

Flat Bench:

135x8/135x8/225x8/255x5/255x5/255x5/225x8

*better.

DB Incline Press:

100x4

**Lol, ok, the bench I think was at the wrong incline for me, added I was tired from bench, and hadn't done these either in a little while...err whatever, I sucked.

Incline Machine Press:

190x8/180x6

DB Flyes:

45x6/45x6

Tri Pressdowns:

210x8/225x6

***Bleh. Weak.

DB Lateral Raise:

35x6/35x6/35x6

DB Overhead Extension:

95x8/95x7


Finished with 15 minutes on the ellyptical, that's it.

bill
05-31-2004, 11:18 PM
Solid Bench EP.

ectx
05-31-2004, 11:35 PM
Listen up petey...I'm gonna be nice here...and that's extremely hard for me to do. It sounds to me like you've been running your girly self ragged. You've had some great lifts lately, and I think with everything going on you're a little burnt out. Perhaps some time off or "strategic deconditioning" is in order. You'll get back on it. You always do. Dang. That was not easy. :p

ElPietro
06-01-2004, 07:03 AM
Thanks Bill.

Renee, I know how painful that must have been for you. I am sorta doing what I'm doing now as strategic deconditioning. Thus not TOO heavy, as in maxes or doubles or triples. I also did take a full week off as well, so all this is being taken into account. A month or two ago I did plan on 3-4 weeks of higher rep bodybuilding type stuff just as a break, or periodized microcycle. So I started with the week off of all training, and now I'm on to the slightly higher rep stuff. Will probably increase the reps more soon, and will still keep the cardio going. I do need to drop some weight, so might as well go at it hard now when I'm not concerned with attempting any PRs.

ElPietro
06-01-2004, 07:05 AM
Oh, and thursday will be fun. I finally took up the torch to get our golf membership renewed, since the lady that used to has quit. So now I get my thursday AM 9 holes of golf before work again. Gruelling cardio I tell you. :evillaugh This thursday, 5:52 am tee off, I'm gonna have to get up at 4:30 am to get ready and get out there. Then will have hockey that evening as well. Undecided regarding workout.

Relentless
06-01-2004, 07:08 AM
I don't understand your continued commitment to golf

all the other sports you seem to enjoy are violent

why the poof game?

ElPietro
06-01-2004, 07:18 AM
all the other sports you seem to enjoy are violent

You've never seen me golf. :evillaugh

ectx
06-01-2004, 07:37 AM
Tackle Golf!

bill
06-01-2004, 10:10 AM
Charles Barkley Golf school aye.

ElPietro
06-02-2004, 11:27 AM
Here's last nights back session.

CG Lat Pulldowns:

150x8/180x8/210x6/225x6/240x5/210x6

DB Rows:

100x8/100x8/100x8

*These might as well be called speed sets.

HS High Rows:

230x8/260x5/230x8

Conc. Curls:

40x6/40x6/40x6


Finished with 20 minutes on the ellyptical.



Here's this afternoons shrug/bike session.

BB Shrugs:

135x8/225x8/225x8/315x6/315x6/315x6/225x8

DB Shrugs:

95x8/95x8


Bike: 15 minutes.


That's it.

Coke
06-02-2004, 11:31 AM
Solid effort for the back and traps.

bill
06-02-2004, 05:49 PM
Have you quit working and taken up lifting full time. good job.

ElPietro
06-04-2004, 08:16 AM
I wish. Thanks ppl.

Err...yesterday's "stuff."

Had a tee off time of 5:52am yesterday, so living as far from work as I do, I had to get up at 4:20am to make it out. Ended up getting there a tad early though. Golfed like ****, but it was my first swings of the year, didn't get to a range or anything before hand.

At 10:15pm I had a hockey game. Good close game, we won 3-2. Was a tough ending as we took a penalty (for once not me), so it was 6 on 4 for the last minute. Refs let me play physical, so I did. :cool:

Didn't workout yesterday, as I figured I"d spare a bit of energy for hockey. I'll probably go on my lunchbreak and do a superquick leg session of some sort. Bit tired today from last night. Went out for some pints after the game and didn't get to bed till 1:30am. So quite a long day.

ElPietro
06-04-2004, 11:53 AM
Went for a quick leg session at lunch. Legs were pretty tired from hockey so I didn't bother with squats today.

45 Degree Leg Press:

360x8/450x8/630x8/810x6/900x5/900x5/720x8

Leg Extensions:

225x8/255x8/285x8

SUPERSET:

Lying Hamstring Curls:

95x8/110x8/125x8

WiTH:

Standing Calf Raise Machine:

270x8/300x8/330x8

*Was more than a superset, as I didn't rest at all, just kept going back and forth when i finished each set. It's weird that 300+ feels like alot of weight when I've done 900 on the plate loaded calf raise, which has conviently disappeared from my gym.


Well, Just finished some beef sashimi and 16 cucumber rolls. My sinuses are now completely cleared up thanks to the copious amounts of wasabi utilized.

WillKuenzel
06-04-2004, 12:07 PM
Hehe, you're like Happy Gilmore.

Are you still going to do that powerlifting meet? I remember at one time you were concerned about making weight. Well, not really concerned but you were a tad over. Still doing any cutting for it or just seeing how it plays out?

ElPietro
06-04-2004, 12:11 PM
I'm stil planning on going so far. Things haven't been going as planned, but I'll try to right the ship. I wanted to get used to my equipment, which now time is dwindling quick. Also, not sure about the weight, as I haven't checked recently. I think I can still easily drop the required weight, if need be I'll just go into some kinda super dehydration, which alone could probably drop me 5 or 6 lbs. I need to get 2 or 3 lbs below the target though, since I have to account for differences between the scales.

We'll see how things go anyway.

Saint Patrick
06-04-2004, 12:16 PM
Nice Leg Pressing, Pete

Reinier
06-04-2004, 12:26 PM
Your name is Petey?

Do you eat seeds too

neh neh neh neh neh

*tap*

You're it.

bill
06-04-2004, 05:15 PM
Breaking the leg press machine I see.

Bruteman
06-06-2004, 01:36 AM
Golfing and hockey in the same day? Sounds like a good combo actually. I know after a round of golf I sure feel like hittin' someone :D .

Didn't bother with squats today :swear: ! I best never see those words in here again!

JustinF
06-07-2004, 03:22 AM
My sinuses are now completely cleared up thanks to the copious amounts of wasabi utilized.

:drooling:

Great minds think alike! I went out for sahimi Saturday night. mmmmmm mmmmmm! :)

rookiebldr
06-07-2004, 10:18 PM
Hi Pete, I'm back in town again. Are we on for tomorrow night for chest?

ElPietro
06-08-2004, 07:01 AM
Patty thanks mang, need to go see how your training's been. I haven't kept up to date with ppls journals as of late.

Pubes, I don't get it. Joke does not compute.

Bill, the stupid thing doesn't hold more weight, although, I have just piled up a couple more plates on the top of it before. :p Don't leg press much these days, so not really trying to get in the high numbers on it. Too fookin much work loading and unloading the damned thing.

Justin, yes, sashimi owns. I had it again yesterday at a work lunch.

Jeff, I can't tonight, or I don't think I can. I have plans to finally go see Troy. Needless to say I didn't buy the bench last weekend. BUT, if you aren't busy a day this week, and feel like taking a trip to the store, there's one in mississauga or the main store is in vaughan. Don't matter which. That way, if anything doesn't fit in my car we can abuse the Murano. :D

I'm not sure if I need to get any flooring or not. If it's just bench for now I can probably just put a bedsheet or something down on the carpet. Maybe I'll call Harnek today too, I think he said he had a weight tree, which would be much better than a few hundred pounds laying around. DBs are in the garage, but easily moved downstairs, can just grab the ones we'd need. I think they only go to 85 though, with maybe one or two missing in between. I think they start at 40 or 45. I should really give them a good wire brushing as they've been sitting out in Harneks backyard for a while before we moved them to my place.

Let me know if another day this week is good for you. I did chest yesterday, but could always do a speed day. Then we wouldn't have to change the weight on the bar if you are lifting heavy. :p

rookiebldr
06-08-2004, 10:02 AM
No problem, I'll likely do chest today then at lunch. With my current weakness, my heavy day will likely only be your warm-up day for SPEED DAY. ;)

As for a buying trip, Thursday might work best however you might have to suck up to my wife for the use of the Murano. ;)

ElPietro
06-08-2004, 12:54 PM
Damnit, I replied and typed out two seperate journal entries, and then of course our internet access got screwed up at work. Just as I noticed it taking a while, I went to copy the text, but the friggin page can't be displayed page came up just as I was about to click on it. :mad:

Jeff, I don't know if thursday will work. I have a hockey game at 7:15 pm. If you'd prefer it can wait till friday, or the weekend, or next week even. The bench I was gonna get has been on special, so hope it stay at the price it's at.


Ok, time to type this sumbitch out again.

Here's yesterday's chest workout, and this afternoons quick back session.

Flat BB Bench:

135x8/135x8/225x8/265x5/265x5/245x5/225x6

Incline Machine Press:

190x8/180x8

DB Flyes:

45x6/45x6

Triceps Pushdowns:

210x8/225x8/225x7

One-Hand Triceps Pulldowns:

45x8/60x6/60x6

Shoulder Machine Press:

150x8/180x6/195x6


Finished with 20 minutes on the ellyptical, and either 5 or 10 minutes on the bike. Think it was 10, but can't remember for sure.



Today's back quickie.

CG Lat Pulldowns:

150x8/180x8/210x6/240x4/225x5

*Bleh, felt tired and feeble.

HS High Rows:

230x8/230x8

DB Rows:

100x8/100x8

DB Concentration Curls:

40x8/40x6

DB Hammer Curls:

45x6/40x8


Did 5 minutes on the bike before I became tired and extremely bored.

That's it.

WillKuenzel
06-08-2004, 04:12 PM
*Bleh, felt tired and feeble.

LOL, so what else is new? :p

bill
06-08-2004, 08:03 PM
strong pulldowns there. for a feeble being thats is.lol

rookiebldr
06-08-2004, 09:03 PM
Friday's not all that good for me. The weekend might work depending on when or we'll just try for next week.

JustinF
06-09-2004, 08:35 AM
Nice work Pete.

ElPietro
06-10-2004, 08:42 AM
Jeff, I spoke to Harnek yesterday, and we will probably go grab a bench from some guy that seems to have 3 of them that are either Harnek's or someone else's. Think I'm gonna do that tomorrow.

I think I've really screwed myself for this competition, but we'll see. I haven't had the chance to even try on any equipment, and haven't been dieting well. So now I'm gonna have to try and lump everything in, in a short period of time. I guess I figured I had tons of time, but now I have a month at best.

Here's yesterday's session.

Squats:

135x5/135x8/225x5/315x3/315x3/335x2/275x3

Lying Hammy Curl:

90x8/105x8/120x8

Calf Raise Machine:

255x8/300x8/345x8

Deadlifts:

225x8/225x4/315x5/315x5


That was it. Golf this morning was cancelled due to weather. Got hockey tonight. No training today.

JustinF
06-11-2004, 09:01 AM
Nice squattin cabron. How was the hockey game?

ElPietro
06-15-2004, 11:12 AM
The hockey game sucked. Lost our first game of the season. Bought a new stick, and I kept fanning on passes and shots. I was quite enraged.

Anyway, made it to the gym at lunch.

Bike: 10 minutes.
Ellyptical: 25 minutes.

That's it. Tonight will be bench.

WillKuenzel
06-15-2004, 12:01 PM
When is the competition exactly? Don't you have some squat briefs and a bench shirt? I would think that all your training from here out should revolve around using them.

ElPietro
06-15-2004, 12:10 PM
Again, since I think this is the third time you asked, the comp is JULY 18TH!!!

And yes, I have a squat suit, and a bench shirt. I had planned on learning these long ago, but obviously haven't. I wanted to get a bench for my home to use the bench shirt with a partner, since I doubt I could get it on alone. I was gonna buy one last week, but then Harnek said he could get me one, but couldn't get ahold of the guy who has them. So, I will just go heavy tonight, and if Harnek can't get the bench, I'll buy that this week as well, and maybe do two bench sessions a week to get used to it. I also have a squat suit which I've yet to try on. Well, I tried to get it on once but gave up. It was only a half-hearted test though, I'm sure I can get it on given a bit of time, it's always tough to put on until broken in anyway.

If I can't get used to the equipment in the next 3 weeks then I'll be forced to lift raw. Kinda pissed that I let things slide so long considering I had the time.

Adam
06-15-2004, 12:18 PM
Its impossible to get a shirt on by yourself, you'll see what i mean when your in it.


I wanted to get a bench for my home to use the bench shirt with a partner, since I doubt I could get it on alone.

WillKuenzel
06-15-2004, 12:24 PM
It was only the 2nd time dammit.

Good job procrastinating. :p If you can get somebody to help you into the shirt, maybe the squat suit too, you'll still have a bit of time. You don't have to worry about making weight do you? Last you mentioned you were only a couple pounds over, so it shouldn't be too hard to lose that just through cutting a bit of water or something.

ElPietro
06-15-2004, 01:01 PM
Errr...yeah I will possibly have difficulties making weight. I'm not sure as I haven't trained and dieted well lately. I'm not sure how long it takes to rehydrate, so I'm unsure if it's wise to come in dry for the weigh-ins and then struggle to get some fluids in before the lifting starts. There should be at least 2 hours from weigh in to start, so I don't know if this is sufficient to make any impact.

It's not the end of the world if I don't make weight. In powerlifting, there are always some stronger guys in the division below, and some weaker guys in the division above, so we'll see. I probably now need to lose about 8 lbs, but I think that after two days of cardio the excess water leaving will put me 3-4 lbs down, which would mean I'd only need to lose a few more before the comp. I'm kinda torn since I don't really want to go on any severe cut and ruin my strength. Gonna kick up cardio this week, and then slowly taper it off, and try and get the diet in order.

bill
06-15-2004, 06:31 PM
ELP get someone to help you with that damn shirt two people would be nice

Maki Riddington
06-15-2004, 08:28 PM
El, what weight do you plan on hitting in your comp for each lift?

Relentless
06-15-2004, 08:42 PM
a short term crash diet (a week? 9 days?) would help you lose the weight and you wouldn't lose that much muscle

8lbs should be cake to lose on your frame. I'd shoot for 12lbs to have room and then eat maintenance a day or two before the meet to recover. Dunno if this works tho -- can harnek refer you to any other endomorph PLs that have experience with dieting to make weight?

ElPietro
06-16-2004, 11:31 AM
Bill don't worry I will. I more than likely will have Harnek and Rookiebldr, or at least one of the two when I bench with the shirt.

Maki, I honestly have no clue anymore. Originally, I was hoping for a 500+ squat, a 350+ bench, and a mid 500 deadlift. This was equipped of course. Now having not properly trained in the equipment, and not trained with Harnek so that I could perhaps get some form checks, I have no what I'll be capable of. The only lift I know I can make would be a 535 deadlift, as I can do this now, and form is obviously fairly simple. Bench I haven't even tried with a pause yet, so unless I get help with a shirt, I'm guessing paused bench is not much over 300 at best. Squat I have lost some flexibility so I will have to work this pretty hard to see what I can do. Max raw squat has been 435, but I wouldn't bet two pennies that it was IPF depth. My main goal was to total a class II, which is over 1364 lbs in total, Ideally I was hoping for mid 1400s. If I don't get my act together I'll be forced to lift raw, which probably means something in the 1200s. :(

Cal, by crash diet what do you mean? Something like one of those fat fast diets? With extremely low cals, and only protein and fat for macros? An example of something effective would be great. Otherwise, I will just probably go the "come in dry" route, and hopefully make it. If it looks hopeless the week before I'll just stuff my face and deal with the fact that I'll lift in the 125 class. It's funny that pretty much exactly a year ago, I was thinking of dieting down to the 100kg class, and now I'm struggling to get into the 110s. Bleh, if I could only go a year without an extended injury maybe I'd be able to stick to a plan diet or training-wise.

Anyway, here is yesterday evening's bench session, followed by this afternoon's cardio session.

Flat Bench:

135x8
135x8
225x5
275x2
315x1 Cinch.
335x Almost. Spotter gave me about 5 lbs assistance through sticking point. Back hurt from arch, but it didn't spasm or whatever as it did last time.
315x1 Barely fingertip assist. :(
225x8

*Well, I was disappointed at missing 335, but then as I reflected that this is the fist day back to max level benching, and it will probably take this session to acclimate. Or at least that's how I rationalized things to myself to prevent me from getting too angry. :p

Incline Machine Bench:

200x8/200x8

Triceps Pushdowns:

210x8/225x8/225x6

1-arm Triceps Pulldowns:

60x6/60x6/60x6

DB Lateral Raise:

30x8/30x8

DB Front Raise:

20x8/20x8

Seated Military Machine Press:

180x8/195x6

That was it.


Today's afternoon session went as follows:

Bike: 22 minutes.

*This is the time it took the ****tards at the gym to change the water jug for the dispenser that is there temporarily until whatever plumbing fixes are required are completed.

Ellyptical: 20 minutes.

Not too bad. Didn't feel too tired or burned out and this is probably more cardio than I'm used to.

Will do some form of back workout tonight. No training tomorrow as I have 6am golf and 7pm hockey. Friday I'll do legs.

Saturday Fever
06-16-2004, 11:39 AM
Just my $0.02.


Back hurt from arch, but it didn't spasm or whatever as it did last time.

This bothers me a lot as well. Try to focus on arching your upper back instead of lower (granted you're doing what I was doing) and it tends to alleviate the knotty feeling.

Relentless
06-16-2004, 12:31 PM
Cal, by crash diet what do you mean? Something like one of those fat fast diets? With extremely low cals, and only protein and fat for macros?

That's exactly what I mean... two weeks before the comp, drop down to 1200-1400 cals/day, with a balanced breakdown of macros (30/30/40). Supplement with cardio, EC stack and a gallon minimum of water a day. Then, 4 days before the comp, begin to eat at maintenance again, with balanced macros (for you maintenance is what, 3000 cals?) and then eat at maint. until the comp...

Some friends that used to wrestle in HS followed a plan something like this when they needed to make weight as I recall.

As i said, i don't ahve all the answers here but I KNOW there are crash plans out there that people use successfully to make weight. I'd talk to PL coaches (maybe give Bill Jamison a call) and maybe wrestling guys to see what they use to crash down before a comp to make weight.

JustinF
06-17-2004, 05:24 AM
NIce pressing Pete.

Coke
06-17-2004, 05:31 AM
Good session man.

ElPietro
06-17-2004, 06:08 AM
Thanks peeps.

Here is yesterday's session.

Deadlifts:

135x5
8 reps on back extension
225x5
315x3
315x3
405x3
495x1
495x1
495x1 I actually missed it the first time I tried, but was just not being prepared. Reset and pulled it successfully 10 seconds later.
405x1 Bleh, was gonna do a few of these, but the skin on the top knuckle of my thumb was gone from friction against my leg, so hurt like a bitch.

CG Lat Pulldowns:

180x8/210x6/225x6

DB Rows:

100x8/100x8

*Pretty much speed sets.

Conc. Curls:

45x5/45x5

Hammer Curls:

40x6/40x6

That's it for last night.


Golfed at 5:52am this morning. Another **** round to back up the last one. Just 9 holes, need to get to the range.

Hockey tonight. I'm tired. :(

bill
06-17-2004, 08:58 AM
Hey ELP. have you thought about not even worrying about the wt. class and just go for you best total? If you don't worry about your wt. you may do even better.

Anthony
06-17-2004, 10:17 AM
Nice pulls!!

ElPietro
06-18-2004, 11:43 AM
Bill I did think of that, but I'd rather not go down the path of not dieting or allowing my weight to possibly increase. When I diet I actually focus on protein intake. When I'm not dieting my protein probably isn't as good, as diet is poor.

I don't think making weight will be a prob, I am already down close to 4lbs, which puts me back where I was around a few weeks ago. Seems like if I diet loose i'm 250, and after a few days of ok diet, and some regular training i go to 246. I just need 242, but who knows what their scale will say compared to mine. So rather be 238-240 to allow for discrepancies. If I feel drained or loss in strength than I may just not worry about it.

Ant: Thanks midget. ;)

Bleh, had hockey last night, and it ****ing sucked. We played the top team and they destroyed us. We didn't have many players show though, two full forward lines, but only three defense. This team was very fast, and our dumbass forwards don't cover anyone on the crappy teams, let alone the good ones. So it was a very frustrating night of 2 on 1s, 3 on 1s, 3 on 2s, and 4 on 2s. I also banged up my knee and it's been killing me all day.

Oh, on a house note, whaddaya ppl think of this print? Thinking of ordering it online then getting it framed.

http://imagecache2.allposters.com/images/OWP/B0052.jpg

It would be for my master ensuite. No gay or metro jokes pls.

okthxbye

rookiebldr
06-18-2004, 03:26 PM
Thumbs up on the print. I really like it.

Relentless
06-18-2004, 03:44 PM
what the hell is that a print OF?

rookiebldr
06-18-2004, 04:05 PM
It's what ever you want it to be. ;)

Pete, what size is it?

bill
06-19-2004, 03:53 PM
The print, may impress the ladies, get it.lol

ElPietro
06-21-2004, 07:11 AM
It's a dock with three boats, and their reflections on the water.

ElPietro
06-21-2004, 11:28 AM
Afternoon Cardio:

Bike: 10 minutes
Ellyptical: 20 minutes

ElPietro
06-22-2004, 07:15 AM
Last night I did deadlifts. :)

Deadlifts:

135x5

225x5

Bleh. The scab on my thumb ripped off and I was actually bleeding quite a bit, so had to go tape that up to stop it from dripping onto stuff.

315x3

315x1

Stopped doing multi rep sets as I could feel the bar banging into my knee and starting to rip that scab off too! Luckily pants were worn.

405x1

455x1

495x1

Wow, actually kinda slow, and my left hand was holding the bar by the fingertips at lockout.

545x1

W00t! A new PR for me. I actually had lotsa doubt about this, considering 495 was a bit tough, but 545 went up smoothly, albeit slowly. Brought a buddy over to watch the bar, and make sure it continuously went up. If I hitched at all I told him to say something right away and I'd drop it. Didn't want to risk back reinjury. I would like to thank my chuxx0rs for providing excellent foot stability.

CG Lat Pulldowns:

180x8/210x6/240x5/225x5

DB Rows:

100x8/100x8

Conc. Curls:

45x5/45x5

Hammer Curls:

35x8/35x8/35x8


After all this I did a whopping 12 minutes on the ellyptical before I became too bored to continue. Stretched for ~ 4 minutes and that was it.

Hamstrings and hip flexors are quite poor in the flexibility department right now, so I'm going to have to make a conscious effort to improve this. I guess I better start squatting soon, it would suck to bomb my first time. Maybe I'll open with 135...lbs. :D

Maki Riddington
06-22-2004, 08:09 AM
Great deadlift! How did you come to the conclusion that your HF and hams are tight?

ElPietro
06-22-2004, 08:13 AM
Because ROM on stretches that I do now, are less than they were previously. And I haven't been stretching at all lately so this sorta makes sense.

EDIT: Thanks. :)

Coke
06-22-2004, 08:18 AM
New deadlift pr = :thumbup: ...Excellent work!

bill
06-22-2004, 08:37 PM
545 you Su*** great PR, just curious do you have some rubber neckers when your doing that much?

JustinF
06-23-2004, 05:50 AM
Damn. Nice pull Pete.

Relentless
06-23-2004, 07:14 AM
nice pull f00!

Try pilates for the flexibility. Seriously. Of course Pilates is my answer to everything these days. It has improved my HF, ham, adductor, quad, and other flexibility by quite a bit in addition to improving core stability and strength (abs/etc.)

ElPietro
06-23-2004, 07:47 AM
Thanks guys. Bill yeah, lotta rubber neckers, but usually I'm just staring at the floor trying to focus. Last week when I was doing a few singles with 495 a few guys kept talking to me and congratulating me, etc. Kinda funny. I don't really talk to anyone so most of the time I'm left alone. A few guys in the gym do SLDL, and I think when they seem me doing proper deadlifts they probably think I'm doing them wrong when I bend my legs. :p

Cal, I simply have no time to take any other classes. If I ever did have time I'd be going back to thai boxing, or brazilian jiu jitsu. 4 or 5 nights a week in the gym, plus lunchtime workouts, and hockey on thursday nights leaves me only the weekends to myself. Lol, if I was still in thai boxing I would not be worrying about having to cut, or about flexibility. Oh well, I'd also be limping around, bruised, and tired every day, so I guess it's a life compromise.

ElPietro
06-23-2004, 11:28 AM
Afternoon Cardio:

Bike: 10 minutes.
Ellyptical: ~ 17 minutes.

The ellyptical was a bit messed and kept changing resistance so I moved to another one, so the times kinda got skewed.

ElPietro
06-24-2004, 09:34 AM
5:52 am tee off. Finally managed to get my swing under control. Missed 3 birdie putts on consecutive holes though. One was under 3 ft. :mad:

Do you ever get that sinking feeling in the pit of your stomach when making big purchases? I just spent $1130 on some weight equipment. Considering I could have gotten a commercial flat bench for free from Harnek, I must question my sanity at times. Oh well, the bench I just bought is also a squat rack and some other poop. Add in a bar, some weight, and a rubber floor and this ****e gets expensive real quick.

This is the thing I bought: http://www.fitnesssource.ca/product_info.php?cPath=18_174_118&products_id=1779

The bench is actually removeable from the rack so you can squat. It was really $699, but I guess I misheard and told the guy I was quoted $599, anyway, he assumed the salesperson I spoke to previously discounted it, so at least I saved a hundred bucks.

Only got the 500lb test bar, as I didn't want to spend another $200 on a 1500 lb one. It's got a lifetime guarantee, so if I keep warping it I can just get it replaced.

Only got 455 lbs in weight for now, so with the bar that's 505, if I can actually fit every single plate I just bought on it. Prolly can.

bill
06-24-2004, 05:17 PM
Nice purchase there, looks sturdy. Hey can you loan me a few bucks?

JustinF
06-25-2004, 03:41 AM
Money is for spending. I never get the sinking feeling. :p Nice purchase Pete.

ElPietro
06-25-2004, 02:39 PM
Well today is my day off, and I am sweating like a pig. Went for a haircut, then to pick up the gym equipment. Can we say a prayer for my cars suspension. There was maybe a good inch between the tire and the frame though, so I proceeded as planned. I just got all that **** into my house, some in the basement, via sliding it down the stairs. Still have the weight and the inch thick mat upstairs to bring down. ****ing mat weighs a ton. The 45s weight 45. :rolleyes:

Maybe once i catch my breath I'll start thinking about putting it together.

Played hockey last night, was tired as hell but it was against a weak team so we destroyed them. Tweaked something in my shoulder, so I'm pretty pissed off. Have a golf tournament tomorrow, and it starts making me think if I should skip a game or two so I don't risk injury before the competition. I'd hate all this time, money and effort wasted because of something stupid that could happen on the ice. Oh well.

rookiebldr
06-25-2004, 10:20 PM
Sweet bench and rake Pete. Glad to see you got most of the heavy lifting done getting down to the basement. ;)

Bruteman
06-26-2004, 01:30 AM
Wow! Nice pull the other day there! Moving and setting up weight equipment is just soooo much fun ain't it :rolleyes: .

ElPietro
06-28-2004, 07:19 AM
Finally got that bitch mofo finished late sunday afternoon. My hands were mangled and bruised from all the bolt tightening, if I see another ratchet I'm gonna go ballistic. Didn't have quite the right size so it would keep slipping off during the final tightening, causing my hand to fly into some miscellaneous piece of metal. But the bitch is pretty damned sturdy, and I went out sunday and bought another floor mat, so that brings the total to a cool $1200. Now I just need to use it.

Jeff? Tuesday?

Got a dentist appointment today, but may try the rack out with some light squats tonight. I haven't been squatting very much in the past 2 months, so I'm going to have to go at it quite a bit to get things ship shape.

ElPietro
06-28-2004, 11:07 AM
Lunchtime Cardio:

Bike: 10 minutes.
Ellyptical: ~22 minutes. 'nother ****ed up ellyptical so had to switch.

Stretched for a few minutes.

That's it.

ElPietro
06-29-2004, 08:45 AM
Tested out the squat rack part last night a bit. Just did a few triples and then a single up to 275. Yeah just kept it light, but it still felt heavy given I haven't squatted. Was more to try things out, see how it felt in the basement, and to get a tad acclimated to squats. I may try as much as 3 times a week on squats with low volume to get back into a groove. I have obviously not kept an ideal schedule on this stuff, so I probably have sabotaged myself somewhat. We'll see.

Tried to get the squat suit on again last night and failed. Got it 3/4 of the way on, and then gave up. I'm sure if I took the time I'd get it on eventually, but without someone there to spot me on heavy squats there was little point. Need to break it in.

Neil
06-29-2004, 09:19 AM
Do you ever get that sinking feeling in the pit of your stomach when making big purchases? I just spent $1130 on some weight equipment.



I know exactly what you mean. I have a bit over $2000 in my home gym, and I got it all in $500-600 increments. I got that feeling with each purchase, but it has been well worth it. That's a very nice bench you purchased. I went with a power rack and an adjustable bench to put inside for pressing. I was up till 4am putting it all together. Are you going to put it in a garage, or do you have a room in your house for it?

ElPietro
06-29-2004, 09:32 AM
I have a finished basement. It would probably be better were it not finished, but then I wouldn't have couches, home theater, and computer down there as well. I just bought two inch thick compressed rubber flooring mats. The stuff they sell to commercial gyms. That **** is fookin heavy as hell. Not too cheap either, but required nonetheless.

I should have probably just got a rack and bench, but I had planned on spending about half of what I did. Once I got up into that price range I should have stopped myself and gone back the the rack/bench plan. But this is still pretty much as versatile. The bench locks into the rack, or pulls out when required. Can do leg extensions and hamstring curls on it, along with the obvious stuff like decline situps etc. I only went this high because at my size and poundages I couldn't use the "residential" stuff. If I went with a stable rack and a commercial bench, it would have probably cost me another $300+.

Not sure what the next purchase will be. Maybe some oly db handles and more weight for them.

ElPietro
06-29-2004, 12:40 PM
Afternoon session.

Did a quick spot of shrugs: 135x8/135x8/225x8/315x8/405x4/315x8

Then...

Bike: 10 minutes.
Ellyptical: 20 minutes.

That's it.

JustinF
06-29-2004, 04:54 PM
:spam:

bill
07-04-2004, 08:21 PM
Hi big man saw a painting like you posted almost exact, but it had 4 boat. Looked nice to in a frame.

Anthony
07-05-2004, 06:42 AM
Whatever, grandpa. Did you try your equipment on yet??

ElPietro
07-05-2004, 06:45 AM
Cool, still need to order it though. Went and spent about $400 at this home shop this weekend. Got me 3 mirrors set in stainless steal, a chrome and sandblasted glass cart for my bathroom, and lamp for my bedroom, and a cactus. Oh and my house finally hit puberty. Yes, they finally layed the god damned sod, so now I have a front lawn, although, it's not looking in the best shape atm.

Oh, and it's my mothers birthday tomorrow, so thought I'd get her a gift certificate for the spa down the road. Fookin package cost $125! For that much, I should get a happy ending on the spot from the receptionist! Bah!

Have trained a bit and not posted. I'm quite alarmed at how bad my squat form has gotten. I am leaning forward too much, which means I'm not hitting parallel. WTF was I thinking stopping squats for so long. If I can't get things on track soon I may not compete. No point if I bomb out on the first lift of the comp.

I did sucessfully try my bench shirt for the first time. Once again, I hadn't benched in a long time, so had some strength issues. Along with the fact that where I placed my rack is uneven, so there were balance issues. I had trouble with 3 plates raw. I did hit 345 with the shirt, and missed 365, but lost balance, so not sure if I coulda got it. This is pretty good, considering I was weak from not benching, and just getting used to the shirt. Will try again hopefully in the next couple days.

I'll work on squat form with light weight until I get it right. I'm simply not sitting back, so I even though my calves and hamstrings are touching, I'm above parallel because I'm too far forward. Bleh.

bill
07-05-2004, 08:20 AM
Post a lift if you have a camera. Does the top of the thigh have to be below the top of your knee to hit parallel?

ElPietro
07-05-2004, 10:55 AM
Yup. I know what I'm doing wrong, so it's just a matter of correcting it. Not sure if it was from back strain or what. I also have some kinda pain in both hip flexors, that I feel now and then. If it weren't for the fact that it's on both sides I'd maybe have thought I have a mild hernia or something. But given that it doesn't bother me on deads, I'm guessing it's nothing. Also, some pain in the oblique or on the side of my torso crops up on the upward phase of squats too. Lol, it seems like I'm falling apart. Throw in the fact that my left rotator is still bothering me from hockey it's easier to say where it doesn't hurt these days.

Anyway, made it for some lunchtime cardio.

Bike: 10 minutes.
Ellyptical: 20 minutes.


Oh, as for the video, I'll probably try to get something soon. I have to dust my camera off first, and make sure the batteries are charged.

Relentless
07-05-2004, 11:00 AM
Cool, still need to order it though. Went and spent about $400 at this home shop this weekend. Got me 3 mirrors set in stainless steal, a chrome and sandblasted glass cart for my bathroom, and lamp for my bedroom, and a cactus.

Nice. Adds up fast, don't it? The missus dragged me to IKEA on the weekend and before ya know it, $1000 is gone on a bunch of stuff I'm still not sure we need.

rookiebldr
07-05-2004, 08:06 PM
Tough luck on the squating. It'd be cool to see you compete so get the form down pat.

Maki Riddington
07-05-2004, 09:25 PM
345 bench press?? Nice strength Petey. It seems like you're made of money.

ElPietro
07-06-2004, 07:23 AM
Jeff, worked on it last night and it seems to be more on track now.

Mac, not made of money, but made sure I had a good reserve as I knew buying a brand new house meant a lot of work etc in decorating it. I have more than double the previous space, plus a yard, well, not yet but will have a yard soon. :) Central air comes next week. I've been pretty lucky in that it hasn't been a very hot start to the summer.

Anyway, went to the gym last night, and this is what I did.

Speed Bench:

Warmup: 135x8/135x8/205x5

*shoulder was buggin me but pushed on.

Speed Sets: 5 or 6 sets of 3 @185

**Speed wasn't that great on the last couple, but it's been awhile since I did these.


Squats: (working on form)

135x2/135x2/135x2/225x2/275x1/325x1

***Got a friend to come over and check my form on one of the sets of 135. It felt deep enough, and he confirmed it. Then had him come back for the 325 single and that also was to parallel. So I was happy with that. At least if I can register a squat then I won't bomb out. :) I'll start pushing the weight and hopefully trying the squat suit this week. I guess it's bad two weeks before a competition to just be learning your equipment. :| Considering how alien wraps felt, I get the inkling that I may be squatting raw. Not good.

DB Sidebends:

75x8/95x8

Cable Crunches: (on heavy pulley)

105x8/115x8/115x8

DB Lateral Raise:

25x8/25x8/25x8?

****Going by memory here, not sure if I did a third set or not.


After all this fun I did 20 more minutes on the ellyptical.

Not bad for a days work. 10 minutes on the bike, 40 minutes on the ellyptical split in two sessions, and a quick spot and bench session. Not bad for a monday.

Anthony
07-06-2004, 07:28 AM
I tried my suit on once and it was hard to breathe, let alone do anything else. It was so tight I couldn't even sit to 1/4 depth. Not to mention sitting back becomes that much harder. If you plan to use it in the comp, get it on asap!!

And nice benchin, foo!

JustinF
07-07-2004, 04:23 AM
Nice pressing Pete. Have I mentioned lately that I haet you? ;)

ElPietro
07-07-2004, 11:19 AM
Whatchu talkin bout willis. It was with a shirt, so pretty pathetic, but will improve since I was benching on a weird angle, and after a bit of time off, so hopefully the next couple times I'll shoot up a bit more.

Here is last nights quick back session. It's been a while...

Seated Cable Rows:

150x8/180x8/210x8/240x4

CG Lat Pulldowns:

195x6/210x6

DB Rows:

100x8/100x8

DB CC Curls:

40x6/40x6

Hammer Curls:

40x6

Got bored. Went upstairs and did 20 minutes on the ellyptical.

That's it.


Today's afternoon cardio session.

Bike: 10 minutes.
Ellyptical: 20 minutes.

ElPietro
07-08-2004, 07:41 AM
Well, I'm ****ed. I'm such an idiot for letting my training get sorta out of whack at the most critical of times. One of the factors is that the equipment I got is very poorly designed. I simply cannot bench well on it. The bench is a few inches higher than the max competition height, and I can't get any leg drive, and also feel unstable on it. I will be calling the store today and try to return it. I'm hoping I can avoid a restocking fee, but purchasing a full power rack, and bench, which will end up costing me more. Although, at this point I wonder if I should just return everything and stick to the gym.

I'll get maybe 2 or 3 more training sessions in before the competition. I'll go to Monster gym and use the bench shirt there, I could care less what I look like at this point. Plus I rarely ever go there.

Trained last night at home with Harnek. Got depth easily on 315, so at that point, I made a concerted effort to try the squat suit. After about 15 minutes of struggling it was "almost" on. I could get the straps up, but couldn't get the suit to get snug at the crotch. So it probably wasn't fully on. I couldn't train in it anyway, maybe it's loosened, but I have no more time or patience to try again before the comp. I didn't get to squat any heavier, which is sorta what I'd hoped for. Next week I will try maybe a few reps with some wraps, but if they don't help then I'll be squatting raw. Obviously I'll be deadlifting raw.

On to the bench shirt. I screwed up on that as well. Did a couple lighter singles that didn't quite touch, then moved up to 355. I thought I had 345 on there, which is what I did last week. So when I went down, I was trying to keep the bar low, and I thought I'd try and do it with a pause. I got ****ing pinned. As in there was no way to get it off at all. Shoulder started buggin me, luckily my safety stops are just below my chest cavity, so after a bit of pain having it rest on me, Harnek got one side lifted up so I could slide out. That's when I realized it was 355. I dropped it down to 335 and got it pretty fast, although, it was a little unbalanced. Harnek touched the bar but didn't pull it up at all.

This bench and rack are a curse. I had a slow raw single of 275 when I was warming up. It can't be me, since that weight should be a cinch. For once I will blame the equipment and my stupidity, instead of simply considering myself weak. Well, I'm still weak, but not as week as that!

Golfed this morning. Birdied the first hole, rest of the round was pretty much ass.

Hockey tonight. Let's see if I can **** up my rotator cuff even worse.

JustinF
07-08-2004, 09:31 AM
Damn pete! I'd say return the stuff. Hopefully you don't get ****ed in the deal.

Anthony
07-08-2004, 09:58 AM
Damn bro, that sucks. How did you get pinned with the weight if Harnek was there??

ElPietro
07-08-2004, 10:53 AM
It's hard to spot properly in the rack I bought. Plus I couldn't budge it off my chest, something obviously was messed. Harnek thought I'd hurt myself. Wasn't a big deal in the end.

I will be returning it hopefully. The guy from the store has to call me back, as I've thrown out the boxes it came with already. I'll get charged a 20% restock fee though. :mad: Then the rack I may get costs exactly what I paid for this whole rack system, so basically, to get what I want, the rack will wash out the cost of the new power rack, so I will have to foot the restock cost ($120), and then the cost of a bench. The light commercial from body solid is $350, and the heavy duty commercial is $550 or something like that. Although, he said he'd give me a deal, or at least on the heavy duty. Don't know if I want to spend much more than a few hundred bucks though. :(

I've contemplated returning everything, weights included and simply giving up as well.

We'll see, still waiting for him to call.

JustinF
07-08-2004, 10:57 AM
Don't return the weights. I'll come buy them from you. ;)

'Simply giving up as well' I assume you mean on the home gym, nad not on the gym altogether!

ElPietro
07-08-2004, 11:20 AM
Lol, close but no. I haven't pushed myself to that edge...yet.

Just got off the phone with the guy. I'll have to pay the restocking fee which works out to $120. Ok fine. Other good news is, he's giving me a decent deal on the bench, $250 instead of $350, or $400 for the commercial bench instead of $550. I said I'd go for the full commercial bench if it were $350, he didn't say anything, so maybe there's a bit more room for him to come down.

I've posted a pic of the rack before but I'll post it again anyway. The rep said an 800 lb squatter came in to buy this rack once, and made him put a bar on it and load it up to 1500 lbs just to prove it was sturdy enough. This is also by powertec, which the stuff I'm returning is from, but you can't really screw up a rack. And the material strength and all that crap was good on what I had bought. This thing is double the weight of the other racks they sell.

Here is a link to the page: http://www.fitnesssource.ca/product_info.php?cPath=18_174_118&products_id=1232

Now the bench I'm not sure. Things I like about the "light commercial" bench. I like that it's less money. :p I also like that it has levelling feet. My basement isn't perfect, as all basement floors arent, so being able to get it perfectly level would be really nice. Things I like about the "commercial" bench. Description states it can easily handle 1,000 lbs, 2x3" steel construction, 24 lbs heavier than the other bench.

Both are 20" high, which is still high, but at least if they are solid and sturdy, I can just put some plates down to get leg drive. Also, I guess I could level the bench with shims or something so, not sure if that should be a big factor in my decision making. So it comes down to whether I feel the added strength and durability is worth an extra $100-150.

Here's links in case someone actually gives a ****. :p

Light Commercial: http://www.fitnesssource.ca/product_info.php?cPath=18_175&products_id=1511

Commercial: http://www.fitnesssource.ca/product_info.php?cPath=18_175&products_id=2014

It seems I may have to access my savings account, now that I've raped my chequing account recently. I still have to abuse it more, since I have to pay off about $1600 on the credit card from the last time I was at this fookin equipment place.

Someone paypal me some money please.

ElPietro
07-08-2004, 11:23 AM
Oops, one last plus for the heavy commercial bench. Not sure if it applies to both, but in the description the commercial bench is able to accept optional preacher curl, or leg extension/curl attachments.

So, if I ever quit all gyms, I could just get those, and a pulley system, and I'd pretty much have a fully functional gym, sans hotties, err I guess the fatties too.

bill
07-13-2004, 03:02 PM
Pete sorry to see your having such problems. I think I may have to give up the heavy benching, because of injuries. When I get to heavy wt. I always have some trouble. Good luck getting things straight.

JustinF
07-14-2004, 11:53 AM
:windup:

ElPietro
07-14-2004, 12:24 PM
Thanks for the bumpage. I did train on monday, I just didn't post it. Did some raw bench work. Made 315 without much difficulty, and yet again needed fingertip assistance for 335. I then moved on to squatting, but I am getting a pain, I think in the left oblique area coming out of the hole. I did a few singles with 135 but the pain didn't go away, so I left.

My diet got screwed up so now I've stopped caring about making weight, and am considering pulling out of the comp. Haven't decided yet. I'll try to train tonight or tomorrow night, and depending on that will decide on what I do.

Going in a few minutes to return the rack I bought, but they don't have the new one in yet, so will have to make another trip some other time. Sucks since I scheduled today to borrow a friend from works truck. Won't be able to do it for the new rack.

Anyway, yeah, things suck.

Relentless
07-14-2004, 03:48 PM
I think you should still compete even if you don't do well.

The experience would do you good for the NEXT event when hopefully you will have your gear and your weight issues under control.

I'm not a big believer in sunk cost arguments, but in this case "you've come this far, why not at least give it a shot."

WillKuenzel
07-14-2004, 04:20 PM
I agree with Cal. It would definitely be good experience. You might even make a few acquintances that can help. You never know what might happen. You could get a few pointers just by using your equipment there with that many guys around that could really be beneficial in your training for your next one.

Anthony
07-14-2004, 04:58 PM
Or you could compete raw ........

ElPietro
07-15-2004, 10:18 AM
I will compete semi-raw. I will use the bench shirt. I will try squatting tonight, and if I can gain some benefit from some used knee wraps Harnek gave me I'll use those for the competition as well. I am guessing they will be akward and I'll leave em out, but we'll see.

Returned the rack to the store yesterday. Got to borrow my buddies F-150. Pretty cool sitting way up high, but I'm not used to such soft suspension. Anyway, bought the heavy duty power rack, and managed to get a good bench that was a compromise between the two listed above. All 3 felt really sturdy, the base and framing for the expensive one was a bit thicker, but overall none of them were bad. The one I got had leather seating which was actually firmer than the rubberized whatever it was on the body solid benches. And it had the option to add the leg attachments or preacher bench in the future. It was $365 but got a deal for $275. And I think the guy screwed up on the invoice, as he charged me $499 for the power rack, instead of $599 which is what it should be. Unless he just gave me a deal as I had already spent quite a bit, and will be coming back for more eventually.

Anyway, I'll pick up that stuff friday or saturday, and hopefully it'll fit in my car. The rack will only clear the high part of my ceiling by 2-4 inches if my measurements were precise. :)

ElPietro
07-16-2004, 07:22 AM
Went for my final training session before the comp last night. Something bad happened.


Started with squats, had Harnek come in to spot me and gauge depth, etc. He didn't train. Did an easy 365, then went on to 405. Used the belt, and we we unsure about depth, as I had him spotting me a bit. I tried the wraps and hit depth. I didn't really have the wraps on all that good, they were too low, so whatever. I then simply added 10 lbs a side, so 425. I've done this just belted before. Put my wraps on pretty tight, and decided to go down much faster, as Harnek is always b!tching about my slow decline. I got deep, really deep, and then lost balance. Harnek couldn't really help, as I was falling back, not forward. I basically did a controlled sit back, trying to get the bar to hit the back part of the rack, and at that depth it was only a couple inches to the pins. I got it there and Harnek said "let go." That's when I realized that the bar that I was pushing with my back, into the rack, had pinned my hand to the rack. :(

It took some struggle to move the bar a bit to get my hand out. I didn't feel too bad, mainly because I had very little feeling in the hand. Went to the washroom to clean it up as blood was starting to well up. Started feeling queasy (sp?) checking it out. It didn't seem to be broken, but it had instantly swelled up huge. Both middle knuckles on the ring and pinky on my left hand were shreeded and had these big balloon-like swellings coming up directly over the knuckle. It felt squishy, so dunno if it was blood or some other fluid that got in there.

Just kept moving the fingers a slightly to make sure they worked. I'm a bit paranoid as I've already had two surgeries in the past on that hand for a severed tendon and nerve.

Went back out, and helped unload the bar. Not too much pain, but the finger looked gross. I started gripping my water bottle, a bit harder each time, then started gripping the rack for more resistance. Not too much pain, so basically I wasn't sure if my competition hopes were dashed or not. So I did what any smart guy would do after the accident...I benched. :)

I just wanted to work on getting used to pausing. Bench went ok, took some time to warmup my sore shoulder, and I hit an easy 275 with a long pause, and then did 295 with a long pause. Didn't want to go any heavier.

So my plan for bench is to open raw at 295, and then in the warmup room, I'll see how I'm doing with the shirt, and probably try my last two with it on, if things feel ok.

Iced the hand several times last night and took some ibuprofen. Swelling went down and am doing the same today. Doing the good ole one finger typing routine as my hand is sitting in a cup of ice right now.

Will test with deadlifts tonight or tomorrow to see if i can compete or not.

Anthony
07-16-2004, 08:54 AM
Holy ****. Were you in a power rack? I'm having a hard time picturing where your hand got smashed. Hopefully it's okay.

rookiebldr
07-16-2004, 09:10 AM
OUCH! **** that must of hurt. And yet you benched afterward. :strong:

Good luck with that hand and with the deads tonight.

ElPietro
07-16-2004, 09:24 AM
Holy ****. Were you in a power rack? I'm having a hard time picturing where your hand got smashed. Hopefully it's okay.

Yeah, in the rack. So think of when you are at the deepest point in the squat, the bar was maybe 3 inches off the safety pins, and I was falling backwards. I did it very controlled and sat back, until the bar banged into the back posts of the rack. Unfortunately I either wasn't centred or my grip was a bit wide on the bar, so basically the bar and the rack made an ElPietro's Hand sandwich.

Also, it wasn't a quick process to extricate my hand. I managed, but my hand was probably being crushed for a good 5-10 seconds.

Thanks Jeff, we'll see, I may wait until tomorrow to test it, just to give another day to get the swelling down. Some parts are now purple, but the fluid is still there on top of the knuckle, moreso on the ring finger than the pinky. I'm sure typing isn't helping keep the swelling down though...

ectx
07-16-2004, 09:27 AM
PENDEJO!


Be careful mang. Don't get too injured, otherwise I'll have no one to insult.


...well no one as worthy of insult.

ElPietro
07-16-2004, 09:37 AM
I know you only insult me because you feel threatened. Don't worry, it's perfectly normal behaviour for the inferior to exhibit. :p

WillKuenzel
07-16-2004, 10:06 AM
Sorry to hear about the hand, dude! That sucks. Hope its well enough for you to compete.