Pud's Training Log

[Pud]

Weight's been up a little the last few days, ~220-222. Surprised after being sick.

Barbell Free Squats
65lbs bar x 2 sets x 12 reps
155lbs x 2 sets x 6 reps
245lbs x 5 (belt & wrist wraps on)
335lbs x 3 (Predator briefs on)
425lbs x 3
475lbs x 3
515lbs x 2 sets x 3 reps
535lbs x 3 - rep PR

Pin 4 Rack Deadlifts
225lbs x 3 (Predators and belt on)
315lbs x 3
405lbs x 3
495lbs x 3
585lbs x 2
635lbs x 0

Hyper Extensions
50lbs DB x 8
70lbs DB x 3 sets x 10 reps

Declined Situps
60lbs DB x 10
70lbs DB x 2 sets x 10 reps

stretch

[Pud]

Floor Press with foam pad under elbows
45lbs x 12
95lbs x 10
135lbs x 6
185lbs x 5 (wrist wraps ON)
205lbs x 5
225lbs x 5
245lbs x 5
265lbs x 3
275lbs x 3
295lbs x 1 - ugly/slow, not tight enough
295lbs x 1, missed 2nd - first was quick, didn't stay tight on 2nd
305lbs x 1 - ugly

Fat Bar 4-board Press
185lbs x 10
225lbs x 9
245lbs x 6
265lbs x 3

Chest Supported Rows
+100lbs x 8
+125lbs x 3 sets x 8 reps

Kettlebell Tricep Extesions
16kg kettlebells x 3 sets x 10 reps

Standing Rope Face Pulls
60lbs x 3 sets x 12 reps

rotator cuff work & band pull aparts

[Pud]

12/15/2011 Speed Bench

Speed Bench
45lbs x 2 sets x 20-30 reps
95lbs x 8
135lbs x 3
Close Grip
165lbs x 2 sets x 2 reps
Mid Grip
165lbs x 2 sets x 2 reps
Wide Grip
165lbs x 2 sets x 2 reps

Neutral Grip Pullups
BW x 2 sets x 8 reps
BW x 6

Standing Military Press on Squat Machine
+90lbs x 8
+140lbs x 6
+180lbs x 3 sets x 8 reps

HS Rear Delt Rows
+180lbs x 8
+230lbs x 3 sets x 8 reps

Tricep Pushdowns
70lbs x 3 sets x 12 reps

stretch, rotator cuff work & Band pull aparts

12/16/2011
-First time in suit since I had it altered. Still easy to get into, but felt better support wise. Could probably get it taken in again.

Barbell Free Squats
60lbs bar x 2 sets x 10 reps (Predator briefs on)
150lbs x 6
240lbs x 5 (belt & wrist wraps on)
330lbs x 5
420lbs x 2
470lbs x 2
510lbs x 1 (T-rex suit on straps down)
560lbs x 1
600lbs x 1 - Slow, didn't descend quick enough
650lbs x 1 (straps up) - Felt good/quick
Added Reverse Average Bands
740lbs x 1 - good

Deadlifts with plates on ~4-5" of pads
135lbs x 5
225lbs x 3 (belt on)
315lbs x 3
405lbs x 3
495lbs x 2
545lbs x 2
585lbs x 1

Glute Ham Raises
BW x 3 sets x 12 reps
BW x 10

Ab Wheel Static holds with 25lbs on back
2 sets
10 reps and 6 reps w/ BW after each static hold, another set of 10 reps after that.

stretch

[Pud]

Somewhat of a "shit the bed" bench day.

Flat barbell Bench
45lbs x 2 sets x 20ish reps
95lbs x 8
135lbs x 6
185lbs x 3 (wrist wraps on)
205lbs x 5 (belt on)
225lbs x 3
245lbs x 3
265lbs x 3
275lbs x 1
285lbs x 1 - slow/ugly

Reverse band foam pad presses
315lbs x 2 sets x 5 reps
315lbs x 6, missed 7th

Chest Supported Rows
+100lbs x 8
+125lbs x 3 sets x 8 reps

Neutral Grip DB Presses
65lbs x 8
75lbs x 3 sets x 8 reps

Rope Face Pulls
60lbs x 2 sets x 15 reps

Kettlebell Tricep Extensions
16kg x 2 sets x 8 reps

rotator cuff work & band pull aparts

[Pud]

Barbell Front Squats
45lbs x 2 sets x 10-12 reps
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 3 (belt on)
245lbs x 3
265lbs x 3 sets x 5 reps - rep PR, felt pretty easy can probably go to 275-285 x 5

DB Romanian Deadlifts
85lbs DBs x 10
100lbs DBs x 3 sets x 10 reps - straps

Hip Adductor/Abductor
2 sets x 20 reps each

Standing Ab Pulldowns
90lbs x 10
100lbs x 10
110lbs x 2 sets x 10 reps

HS Shrugs
+180lbs x 12
+270lbs x 12
+320lbs x 15
+320lbs x 2 sets x 12 reps

DB Hammer Curls
45lbs x 2 sets x 8 reps per arm

stretch

[Pud]

Speed Bench
45lbs x 2 sets x 20-30 reps
95lbs x 10
135lbs x 3
Close Grip
155lbs x 2 sets x 3 reps
Mid Grip
155lbs x 2 sets x 3 reps
Wide Grip
155lbs x 2 sets x 3 reps

Pullups
BW x 3 sets x 6 reps

Standing Barbell Military Press
45lbs x 15
95lbs x 8
135lbs x 3 sets x 8 reps

HS Rear Delt Rows
+180lbs x 10
+200lbs x 3 sets x 10 reps

Tricep Band Pushdowns
4 sets x 10-20 reps

stretch, rotator cuff work & band pull aparts

[Pud]

Somewhat of a deload. Got a new camera and played around with it today, I'll get it put together sometime. One of the night crew guys hit a 1000lbs box squat in briefs only.

Barbell Free Squats
150lbs x 6
240lbs x 5 (Predator briefs and belt on)
240lbs x 3
330lbs x 3
420lbs x 2 sets x 2 reps
470lbs x 6 sets x 2 reps

Speed Sumo Deadlifts against minibands
230lbs x 10 sets x 1 rep, ~30-45 sec RIs

Glute Ham Raises
BW x 3 sets x 10 reps

Decline Situps
40lbs Sandbag x 3 sets x 15 reps

stretch

[Pud]

Reverse Average Band Bench
225lbs x 8
275lbs x 10
315lbs x 6 (wrist wraps & belt on)
365lbs x 3
385lbs x 3
405lbs x 3 - rep PR
365lbs x 6

T-Bar Rows
+90lbs x 8
+135lbs x 10
+160lbs x 2 sets x 6 reps
+160lbs x 8

Incline DB Press
75lbs DBs x 8
80lbs DBs x 2 sets x 8 reps

Rope Face Pulls
90lbs x 12
80lbs x 2 sets x 12 reps

Kettlebell Tricep Extensions
16kg Kettlebells x 2 sets x 10 reps, 1 set x 8 reps

stretch, rotator cuff work & band pull aparts

[CrazyEyesPat]

thank you for not coming to the gym sick today---- some ppl think that is vag but it's smart. ppl who come to the gym sick are going to get kicked in the nuts by yours truly

[PeteTheGreek]

You don't understand. There's sick sick then there's Pud sick. When Pud gets sick he's off for 2 weeks. And this happens every month or so. You see when Pud was growing up, his parents never made him play outside. He stayed indoors playing Nintendo and computer games all day so he never built an immune system.

My kids haven't missed a day of school in 6 years because I don't let them in the house until it's dark out. They can literally eat a piece of shit and not get sick

[Pud]

Thursday 1/5/2012:

DE Bench

Speed Bench
45lbs x 2 sets x 20-30 reps
95lbs x 8
135lbs x 3
Close Grip
165lbs x 2 sets x 2 reps
Mid Grip
165lbs x 2 sets x 2 reps
Wide Grip
165lbs x 2 sets x 2 reps

Pullups
BW x 2 sets x 8 reps

Lat Pulldowns
140lbs x 10
160lbs x 10

Standing Barbell Military Press
45lbs x 12
95lbs x 8
135lbs x 3
155lbs x 8
155lbs x 2 sets x 6 reps

HS Rear Delt Rows
+140lbs x 10
+180lbs x 3 sets x 10 or 12 reps

Band Tricep Pushdowns
5 sets

stretch, rotator cuff work & band pull aparts

Sunday 1/8/2011


Flat Barbell Bench
45lbs x 20
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
245lbs x 3
255lbs x 3

4-Board Press
275lbs x 3
295lbs x 3
305lbs x 3, spot on 3rd
315lbs x 2 - 1st was good, not sure if I had a light spot on 2nd or not.

4-board Close Grip bench with pause on boards and lockout
225lbs x 6
225lbs x 8, missed 9th

Chest Supported Rows
+90lbs x 10
+115lbs x 8
+135lbs x 3 sets x 8 reps

Neutral Grip DB Presses
75lbs x 10
80lbs x 10

Rope Face Pulls
60lbs x 3 sets x 12 reps

Kettlebell Tricep Extensions
16kg kettlebells x 2 sets x 10 reps

rotator cuff work & band pull aparts

[Pud]

Fell behind on log some:

Tuesday 1-10-2012

Barbell Romanian Deadlifts
135lbs x 8
135lbs x 6
185lbs x 6
225lbs x 8
275lbs x 3 sets x 10-12 reps

Leg Press
+180lbs x 8
+360lbs x 8
+450lbs x 6
+540lbs x 8
+630lbs x 2 sets x 8 reps

Hip Adductor/Abductor
2 sets x 20 reps each

Standing Ab Pulldowns
90lbs x 10
100lbs x 3 sets x 10 reps

Seated DB Hammer Curls
40lbs x 2 sets x 10 reps per arm

stretch

_______________________________________________

ME Squat/Deadlift 1-13-2012
Barbell Free Squats
65lbs bar x 3 sets 8-12 reps
155lbs x 8
245lbs x 3 (belt & wrist wraps ON)
335lbs x 3 (Predator Briefs on)
425lbs x 3
515lbs x 1
565lbs x 1
Added Reverse Average Bands
625lbs x 1 (knees wrapped)
675lbs x 1 (knees wrapped)

Conventional Deadlifts off floor
230lbs x 3 (Predators and belt)
320lbs x 3
410lbs x 3
500lbs x 2
500lbs bar weight + 80lbs of chain x 1

Glute Ham Raises
BW x 3 sets x 12 reps

Ab Wheel
3 sets x 12-15 reps

stretch

________________________________________________________

ME Bench 1-15-2012

Flat Barbell Bench
45lbs x 3 sets x 10-15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3 no touch (Inzer Rage X on)
315lbs x 2 close to touch on 2nd
3-Board Press
365lbs x 3
385lbs x 3
395lbs x 3
415lbs x 2

4-Board close grip raw press
225lbs x 6
225lbs x 8

Chest Supported Rows
+90lbs x 10
+115lbs x 8
+135lbs x 3 sets x 8 reps

Neutral Grip DB Press
75lbs x 8
80lbs x 2 sets x 8 reps

Standing Rope Face pulls
60lbs x 12
70lbs x 2 sets x 12 reps

Kettlebell Tricep Extensions
16kg x 2 sets x 10 reps

rotator cuff work & band pull aparts

____________________________________________________

DE Squat Tuesday 1-17-2012

Speed Low box squats
45lbs x 2 sets x 10-15 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (single ply briefs & belt on)
275lbs x 6 sets x 2-3 reps (~1 min RIs)

DB Romanian Deadlifts
85lbs x 10 (straps)
105lbs x 3 sets x 10 reps

Hip Adductor/Abductor
2 sets x 20 reps each

Cybex Ab Machine
4 sets x 12-15 reps

Standing DB Hammer Curls
45lbs x 2 sets x 8 reps

stretch

________________________________________________________

ME Squat 1-20-2012

Barbell Free Squats
150lbs x 6
240lbs x 6 (Predator briefs, belt & wrist wraps on)
330lbs x 3
420lbs x 2
470lbs x 2
510lbs x 1
560lbs x 2 (Inzer T-Rex on)
600lbs x 1
650lbs x 1 (Knees wrapped) - ~Opener for March Meet

Conventional Deadlift off ~3" platform
230lbs x 3
320lbs x 3
370lbs x 3
410lbs x 3
450lbs x 3

Glute Ham Raises
BW x 3-4 sets x 10 reps

Decline Situps
40lbs Sandbag x 4 sets x 12 reps

stretch

___________________________________________

ME Bench 1-22-2012

Flat Barbell Bench
45lbs x 12-15 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
295lbs x 2 (Inzer Rage X on) no touch
345lbs x 2 - touch on 2nd
385lbs x 1
2-Board Press
415lbs x 1
445lbs x 0 - didn't feel right in wrists/hands
445lbs x 1

Chest Supported Rows
+90lbs x 8
+115lbs x 8
+135lbs x 3 sets x 8 reps

DB Neutral Grip Presses
60lbs x 10
75lbs x 2 sets x 10 reps

Rope Face Pulls
60lbs x 3 sets x 12 reps

rotator cuff work & band pull aparts

Got video from Friday, editing now, should be up sometime tonight.

[Pud]

Speed Bench
45lbs x 2 sets x 20-30 reps
95lbs x 10
135lbs x 3
Close Grip
155lbs x 3 sets x 3 reps
Mid Grip
155lbs x 3 sets x 3 reps
Wide Grip
155lbs x 3 sets x 3 reps

Pullups
BW x 2 sets x 8 reps
BW x 2 sets x 6 reps

Standing Barbell Military Press
45lbs x 15
95lbs x 10
135lbs x 5
155lbs x 3 sets x 6 reps

HS Rear Delt Rows
+90lbs x 10
+180lbs x 3 sets x 12 reps

Tricep Band Pushdowns
5 sets x 12-20 reps

stretch, rotator cuff work & band pull aparts

[CrazyEyesPat]

nice--- u ready for some heavy work tomorrow?

[Pud]

nice--- u ready for some heavy work tomorrow?

Didn't see this til now. Last week went fairly well. Deload this week. I just dropped off my suit today to get taken in again, hopefully things go well after that.

ME Squat 1-27-2012

Barbell Free Squats
60lbs bar x 3 sets x 8-12 reps
150lbs x 6 (predator briefs on)
240lbs x 6 (belt & wrist wraps on)
330lbs x 3
420lbs x 3
470lbs x 2
510lbs x 1
560lbs x 2 (Inzer T-Rex on)
625lbs x 1
Reverse Average Band
690lbs x 1
740lbs x 1

Speed Deadlifts
230lbs x 5 sets x 3 reps (belt)

Glute Ham Raises
BW x 4 sets x 10 reps

stretch

___________________________________________________

1-29-2012 ME Bench

45lbs x 3 sets x 20-30 reps
95lbs x 8
Added mini band under bench
95lbs + bands x 6 (wrist wraps on)
135lbs + band x 6
185lbs +band x 3 (belt on)
225lbs +band x 3 sets x 3 reps

4-Board Straight weight
275lbs x 3
295lbs x 3
315lbs x 1, missed 2nd
315lbs x 2

Chest Supported Rows
+90lbs x 10
+115lbs x 3 sets x 12 reps

Neutral Grip DB Presses
60lbs x 10
80lbs x 10
80lbs x 8

Seated Rope Face Pulls
60lbs x 3 sets x 12-15 reps

Kettlebell Tricep Extensions
16kg's x 3 sets x 8-10 reps

stretch, rotator cuff work & band pull aparts

Squat vid from Friday: click me

[CrazyEyesPat]

who did you take your suit to? it'll make loads of difference

nice squatting this week---- ive basically ramped down the past 2 weeks so I intend on putting some weight on the bar this week

[Pud]

DE Bench 2/2/2012

Speed Bench
warmups
Close Grip
165lbs x 2 sets x 2 reps
Mid Grip
165lbs x 2 sets x 2 reps
Wide Grip
165lbs x 2 sets x 2 reps

Pullups
BW x 10
BW x 8
BW x 2 sets x 6 reps

Standing Barbell Military Press
warmups
165lbs x 3 sets x 6 reps

HS Rear Delt Rows
+180lbs x 2 sets x 12 reps

Band Pushdowns
5 sets x 12-20 reps

stretch, rotator cuff work & band pull aparts

_____________________________________________

Squat Deload/ME Deadlift 2/3/2012

Barbell Free Squats
60lbs bar x 3 sets x 8-12 reps
150lbs x 6 (predator briefs on)
240lbs x 6 (belt & wrist wraps on)
330lbs x 3
420lbs x 5 sets x 2 reps

Pin 3 Rack Deadlifts
135lbs x 6
225lbs x 3 (belt on)
315lbs x 3
405lbs x 3
495lbs x 3
545lbs x 2
585lbs x 2
635lbs x 1 - pin 3 PR

Glute Ham Raises
BW x 3 sets x 12 reps

Ab Wheel
BW x 4 sets x 12-15 reps

stretch

__________________________________________


ME Bench 2/5/2012

Flat Barbell Bench
45lbs x 12-15 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
295lbs x 2 (Inzer Rage X on) no touch
335lbs x 2 - no touch
375lbs x 1 - ~1 inch away
395lbs x 1 - touch, slow/ugly

Chest Supported Rows
+90lbs x 8
+115lbs x 3 sets x 8 reps


DB Neutral Grip Presses
60lbs x 10
75lbs x 3 sets x 12 reps

Rope Face Pulls
60lb x 12 reps
70lbs x 2 sets x 12 reps

rotator cuff work & band pull aparts


______________________________________


DE Bench 2/9/2012

Speed Bench
warmups
Close Grip
155lbs x 2 sets x 3 reps
Mid Grip
155lbs x 2 sets x 3 reps
Wide Grip
155lbs x 2 sets x 3 reps

Pullups
BW x 3
BW + 25lbs x 3 sets x 5 reps
BW x 6

Standing Barbell Military Press
warmups
135lbs x 3 sets x 8 reps

Band Pushdowns
5 sets x 12-20 reps

stretch, rotator cuff work & band pull aparts

[Pud]

ME Squat/Deadlift 2-12-2012

Had a shitty squat day yesterday. Had suit altered, normal guy was out of town, so I tried a different one and the stitching didn't hold.

Worked up to 625 for a couple attempts, first I reracked it from shaking too much. Second I unracked and descended fine, then more stitching ripped in the hole and came up real ugly.

Reverse Average Band Deadlifts
245lbs x 6
335lbs x 3
425lbs x 3
515lbs x 2
565lbs x 2
605lbs x 1

Glute Ham Raises
BW x 2 sets x 10 reps

Declined Situps
40lbs Sandbag x 3 sets x 12 reps

__________________________________________

ME Bench 2-13-2012
Flat Barbell Bench
45lbs x 20
95lbs x 10
135lbs x 6
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
295lbs x 2 (Inzer Rage-X Shirt on)
355lbs x 1 touch
405lbs x 1 touch
Presses to Foam pad: ~2 board in high, compresses to ~1 board
435lbs x 1 - slow
455lbs x 1 - PR, fast: most straight weight I've held in my hands benching
475lbs x 1 - PR, slow/ugly

Raw 4-Board close grip
225lbs x 12
225lbs x 11

Chest Supported Rows
+90lbs x 10
+115lbs x 8
+135lbs x 3 sets x 8 reps

Kettlebell Tricep Extensions
16Kg's x 2 sets x 12 reps

[Pud]

DE Bench 2/16/2012

Speed Bench
45lbs x 2 sets x 20 reps
95lbs x 8
135lbs x 3
Close Grip
155lbs x 3 sets x 3 reps
Mid Grip
155lbs x 3 sets x 3 reps
Wide Grip
155lbs x 3 sets x 3 reps

Pullups
BW x 3 sets x 8 reps

Seated DB Shoulder press
45lbs x 8
60lbs x 8
70lbs x 3 sets x 8 reps

HS Rear Delt Rows
+90lbs x 3 sets x 12 reps

Kettlebell Tricep Extensions with pause on floor
16kgs x 3 sets x 10-12 reps

stretch, rotator cuff work & band pull aparts
__________________________________________________

ME Squat 2/17/2012

Last heavy squat day before the meet

Barbell Free Squats
150lbs x 6 (Predator briefs on)
240lbs x 5 (belt & wrist wraps on)
330lbs x 3
420lbs x 2
470lbs x 2 (T-Rex suit on)
510lbs x 2
560lbs x 1
600lbs x 1
650lbs x 1 (knees wrapped)
Reverse Average Bands
750lbs x 1 (knees wrapped) - PR

Glute Ham Raises
BW x 4 sets x 12 reps

Decline Situps
40lbs sandbag x 3 sets x 12 reps

stretch

[CrazyEyesPat]

u ready to do this shit man?

[Pud]

Barbell Box Squats with buffalo bar
145lbs x 8 (Predator briefs on)
145lbs bar weight + 120lbs of chain x 6 (belt & wrist wraps on)
235lbs bar weight + 120lbs of chain x 6
285lbs bar weight + 120lbs of chain x 3
325lbs bar weight + 120lbs of chain x 3
375lbs bar weight + 120lbs of chain x 5 sets x 3 reps

Pin 2 Rack Deadlifts
225lbs x 8
315lbs x 3 (belt on)
405lbs x 3
495lbs x 3
495lbs bar weight + 110lbs of chain x 2

Glute Ham Raises
BW x 3 sets x 10 reps

Decline Situps
40lbs sandbag x 3 sets x 12 reps

stretch

[Pud]

Reverse Average Band Bench
45lbs x 3 sets x 15-30 reps
Added Bands
225lbs x 8 (wrist wraps on)
275lbs x 6 (belt on)
315lbs x 3
365lbs x 2 sets x 3 reps
385lbs x 3 sets x 3 reps

Cable Rows w/ wide neutral grip
120lbs x 12
140lbs x 12
140lbs x 12
160lbs x 12
180lbs x 10

Kettlebell Tricep Extensions
16kg x 12
16kg x 2 sets x 10 reps

Rope Face Pulls
3 sets x 12 reps

stretch, rotator cuff work & band pull aparts

[Pud]

Barbell Free Squats
50lbs bar x 2 sets x warmup
140lbs x 8 (Predator briefs on)
230lbs x 5 (belt & wrist wraps on)
320lbs x 3
410lbs x 4 sets x 3 reps
460lbs x 3

Conventional Deadlifts off floor (w/ briefs)
140lbs x 6
230lbs x 3 (belt on)
320lbs x 3
410lbs x 3
460lbs x 3
500lbs x 3 - Rep PR by 5lbs...

Glute Ham Raises
BW x 3 sets x 12 reps

Ab Wheel
BW x 3 sets x 10 reps

[Pud]

Barbell Bench
45lbs x 30
45lbs x 20
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps on)
225lbs x 3 (belt on)
245lbs x 3
265lbs x 5 - rep PR
275lbs x 3
3-board press
275lbs x 3
285lbs x 3
295lbs x 3

Chest Supported Rows
+90lbs x 8
+115lbs x 6
+135lbs x 3 sets x 6 reps

Kettlebell Tricep Extensions
16kg x 12
16kg x 2 sets x 10 reps

Standing Rope Face Pulls
60lbs x 3 sets x 15 reps

[Pud]

Barbell Free Squats
45lbs x 2 sets x 12-15 reps
135lbs x 8
135lbs x 5
185lbs x 5
225lbs x 3 sets x 12 reps (belt & wrist wraps on)

DB Romanian Deadlifts
60lbs x 8
90lbs x 3 sets x 12 reps (straps)

Hip Adductor Abductor
2 sets x 20 reps each

Cybex Ab machine
4 sets x 8-15 reps

stretch