Pirates Training Log

[44pirate]

My name is George, I"ve been lurking awhile thought I would do a journal.
I compete in the APA.
Current stats:
5'9.5" 235lb
Raw Sq 425 Bench 415 Dl 405
Gear Sq 550 Bench 470 Dl 480

I've been mostly training Raw.



ME Bench

Floor Press

45-10
95-10
135-10
185-10
225-5
275-5
315-5
345-3
365-3
385-3
405-1
315-5

DB Bench Press

50-10
70-10
80-10
90-10
100-10

JM Press. First time doing them.

45-10
95-10
135-8
185-8

DB Row
60-10
70-10
80-10
90-10
100-10

Standing Bar Shoulder Press
45-10
95-10
135-10
165-10
185-8

Hammer Curls
30-10
35-8
40-8
45-8
50-8

[john o]

Hey George. At first glance I thought it said Pilates training log and I thought wtf! Obviously not. You've got some real solid #'s. Welcome to the boards.

[44pirate]

Hey George. At first glance I thought it said Pilates training log and I thought wtf! Obviously not. You've got some real solid #'s. Welcome to the boards.

Thanks.
I forgot to say that I'm in the Master 50-54.
George

[44pirate]

Today I did what I would call a DE LEG day. About 6 weeks ago I strained the right side of my lower back pulling 485 off of blocks. It feels good now, so I decided to work the lower today to see how it was. Also I will be competing 10/17 in Acardia. This gives me about a 14 weeek cycle. This is what I did today.
I like doing Leg Press as kinda warmup and workout.
LEG PRESS
90-15
290-10
380-8
470-8
560-8
650-8
740-8

DL off of just below knees Blocks Taking it easy on my back.
135-10
225-10
275-10
315-10
365-5
405-5

Leg Curls
70-10
80-10
90-10
100-10
110-10

Hip Adductor
50-10
70-10
90-10
110-10
130-10

Hip Abductot
70-10
110-10
130-10
150-10
170-10

Straightleg DL on Smith
50-10
90-10
140-10
180-10

I took it easy since I haven't done any lower for about 6 wks. My back feels good, although my legs are hurting a little right now.
My goals for the meet are 475sq 425b and 450dl. That probably just jinxed me.

[john o]

Lots of volume for the legs/back. I'll tag along as you prepare for the meet if you don't mind. It's good to see an older lifter with such strength. I'm 39, but plan on lifting as long as the good Lord allows.

[44pirate]

Lots of volume for the legs/back. I'll tag along as you prepare for the meet if you don't mind. It's good to see an older lifter with such strength. I'm 39, but plan on lifting as long as the good Lord allows.

Tag along, it should be fun.

Yesterday was my
DE CHEST
Bar-25
95-10
135-10
185-10
195-3-9 3 different grips

Hammer Chest Press machine
50-15
90-10
180-10
230-10
270-8

Tate Press
30-10
4-10
50-10
60-10
70-10

Low Pully Row machine
135-10
165-10
195-10
225-10
240-8

Lateral Raises Seated
15-10
20-10
25-10
30-10
35-10

EZ Curl Bar Preacher Inside-outside Grip
25-10
45-10
65-10
85-10


It felt good, had alot of energy throughout the workout. First time introducing Tate press so I was unsure of weights, need to go heavier.

[44pirate]

Today is my ME LEG day.
Leg Press
90-15
290-10
380-8
470-8
560-8
650-8
740-8

Good Mornings
Bar-10
135-10
185-10
225-5
275-5

Deadlift off of High board
135-10
225-8
315-5
365-5
405-5
435-3

Leg Curls
70-10
90-8
110-8
130-8


I'm taking it a little slow, 6 weeks ago I strained my right side lower back. So just testing it a little. Plus 6 weeks no leg work I would like to be able sitdown to **** without busting the toilet seat, if you know what I mean

[john o]

Those Tate presses are pretty heavy, especially for learning the lift. I know exactly what you mean re the toilet seat. In fact, I've actually broken one. Nice lifting!

[44pirate]

Today wasn't feeling all that strong.
ME CHEST
Floo press
Bar-25
95-20
135-10
185-10
225-5
275-5
315-5
345-3
365-3
385-2
405-1

DB Bench Press
40-10
6-80-8
100-8
120-8

JM Press
Bar-10
95-10
135-8
165-8

DB Row
40-10
60-10
80-10
100-10
120-10

Standing Bar Press
Bar-10
95-10
135-10
165-10
185-10

DB Preacher Curl
35-10
45-10

Elbows were hurting decided to stop there. The standing bar press I just started doing them after about 6yrs, I would normally do seated in the Smith machine. They are beginning to feel stronger after 2 workouts. Gonna ice up both elbows tonight with some ibprophen.

[john o]

I'll take your 405 any day. You've got a monster bench though so I guess you know more what you are capable of. The overhead work is great!

[44pirate]

I'll take your 405 any day. You've got a monster bench though so I guess you know more what you are capable of. The overhead work is great!

Last week I hit 415, I was sure to do it this week and possibly 5lbs more, but not even close. Elbows were hurting me. After icing lastnight they feel better today but still will need another round of icing.

[44pirate]

Yesterday
DE LEG
Leg press
90-20
290-10
380-10
470-10
560-10
650-10

Deadlift from floor
185-1-15

Box Squats below parallel
Bar-15
95-10
135-10
185-2-10

Leg Curls
70-10
90-10
100-10
110-10
120-10

Legs were good and pumped.

[john o]

I'm sure they were. Lots of volume.

[44pirate]

7/26 DE CHEST

Bar-25
95-10
135-10
185-10
210-8sets-3reps

Hammer BP
50-15
90-10
180-10
230-10
270-10

Tate Press
30-10
40-10
50-10
60-10
70-10

Seated Lateral Raise
15-10
20-10
25-10
30-10
35-10

Low Pulley
135-10
165-10
195-10
225-10
240-10

EZ Curl Preacher inside outside grip
25-10
45-10
65-10
85-10

Forearms were in pain again. Iced them all night. Still hurt today.

[44pirate]

ME LEGS
Leg Press
90-10
290-10
380-10
470-8
560-8
650-8

GM's
45-10
95-10
135-10
185-5
225-5
275-5

Deadlift off of High blocks just below knees
135-10
185-10
225-5
315-5
365-5
405-5
435-5
455-3
475-3

Hip Abductor
70-10
110-10
130-10
150-10
170-10

My deadlift has always been lack luster, I'm determined to make it better. 500 is my goal. Doing these high blocks I figured out I wasn't squatting to the bar, I was mostly bending over to the bar and pulling with my back and not enough legs. Once I hit 525 or better at this height I will lower it 3" and go for 500+ and lower it somemore and so on and so forth.

[john o]

Looks like a solid plan for the deadlift George. I've seen a few people use that approach successfully.

[44pirate]

Chest ME day
Bar-20
95-15
135-10
185-10
225-10
3brd
275-5
315-5
365-5
405-3
425-3
445-1
455-1

DB Bench Press
40-10
60-10
80-8
100-8
120-8

Florr Tris
50-10
60-8
70-8
80-8
90-8

DB Row
40-10
80-8
100-8
120-8
140-8
OHP
Bar-10
95-10
135-8
185-8
205-8
Forearm is hurting so no Biceps. Didn't feel that strong today. I think I didn't eat enough.

[44pirate]

DE Legs
Leg Press
90-15
290-10
470-5
650-5
830-5
Deadlift
135-10
185-8
225-1-12. 15 sec rest between rep

Box Squat
135-10
185-6
225-2-10

Leg Curls
70-10
90-10
110-10
130-10
150-8

[john o]

Strong pressing George. 205x8 on OHP is great. I also read and looked at a bunch of deadlift articles to try and get better. Andy Bolton had one, but I don't remember where. Maybe google it if you are interested. You certainly have the strength for a 500 pound pull! Getting that initial leg drive is going to be a difference maker I suspect. Look forward to you achieving that goal.

[44pirate]

Strong pressing George. 205x8 on OHP is great. I also read and looked at a bunch of deadlift articles to try and get better. Andy Bolton had one, but I don't remember where. Maybe google it if you are interested. You certainly have the strength for a 500 pound pull! Getting that initial leg drive is going to be a difference maker I suspect. Look forward to you achieving that goal.

To save on my shoulders, I had impingement surgery on both 12/06 and 4/07, I press from nose level up, not sure if that's impressive or not but it feels good.
I'm gonna try the Coan weight scheme and see what happens.

[44pirate]

Chest DE
Bar-20
95-20
135-10
185-10
225-3-9

DB Bench Press
60-10
70-10
80-10
90-10
100-10

Pushdowns
70-10
80-10
90-10
100-10
110-10

Lat Pulldowns
135-10
165-10
195-10
225-10
225-10

Standing Lateral Raises
15-10
20-10
25-10
30-10
35-10
EZ Curl preacher
25-10
45-10
65-10
85-10

[john o]

That much volume would shock my system LOL! Great job George.

[44pirate]

That much volume would shock my system LOL! Great job George.

I'm on a 13 week cycle I made up, lots of volume and then taper off the closer I get to the competition. My forearms are hurtin a bit, the right more then the left. Icing and rehab will hopefully keep me in the game.

[44pirate]

Chest ME
3brd Press
Bar 20
95-15
135-15
225-10
added 3brd
275-5
315-5
365-5
405-3
425-3
445-1
465-1
Hammer Strength Bench
50-15
90-10
180-8
270-8
325-8
Floor tris
40-10
50-10
60-8
70-8
80-8
T--bar Row
100-10
145-10
190-8 Right elbow started to hurt shut it down there

DB Shoulder Press
40-10
50-10
60-10
70-10
80-10

Left hand only Preacher Curl
20-10
25-10
30-10
35-10
40-10

Icing the right elbow again. It was feeling good until T-bar rows. New PR in the Boards 10lb.

Also got an additional partner. It's better with 3 now. He's 55 pretty strong been lifting for a bunch of years.

[john o]

Big PR buddy! Hope those joints/forearms get a little more agreeable.