Pete's Training Journal

[PeteB]

Doing a meet in October (17th Annual RPS Power Challenge October 12-13)...thought I'd start a journal leading up to the meet.

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

I currently train using Westside Method.

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

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

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




1/1/2013 Tuesday Max Effort Lower

Reverse Strong Band Conventional Deadlift from 2 Plates

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

[PeteB]

1/3/2013 Thursday Max Effort Bench

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

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

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

[PeteB]

1/4/2013 Friday
Dynamic Effort Lower

Speed Box Squat - below parallel L bands choked
185x2x8

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

[PeteB]

1/7/2013 Monday
Dynamic Effort Bench
Speed bench flat w/M bands doubled
105x3x9
135x1 205x1 215x1

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



1/8/2013 Tuesday

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

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

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


1/9/2013 Wednesday

Home - Rehab - Prone leg curls BWx25x3.


1/10/2013 Thursday
Max Effort Bench

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

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

Still couldnt lockout the 300. FUCK



1/11/2013 Friday

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

Skipped DE lower work to rest hamstring tendon, which feels 99% fine, but I don’t want to chance it.

[PeteB]

1/14/2013Monday

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



1/17/2013 Thursday

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

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

1/18/2013 Friday

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

[PeteB]

1/21/2013 Monday
Dynamic Effort Bench (from home - gym closed)

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

I had the monster minis around a 35# and 50# DB on each side (170# total). The DBs were just coming off the floor and sliding across the floor when I un-racked the bar. Therefore im estimated the band tension at 160#. This is a much higher band tension than I previously thought (120#)!




1/22/2013 Tuesday
Max Effort Lower

Injured

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


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

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

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

Knee still hurt

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

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


1/28/2013 Monday
Dynamic Effort Bench

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

Knee still hurting actually hurts a lot more today.

[PeteB]

1/31/2013 Thursday
Max Effort Bench

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

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

Knee still recovering


2/1/2013 Friday
Dynamic Effort Lower

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



2/4/2013 Monday
Dynamic Effort Bench

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



2/5/2013 Tuesday
Max Effort Lower

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

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

[PeteB]

Scew it...Im gonna skip up to last week

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




5/6/2013 Monday
Dynamic Effort Bench

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

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

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

SS: Lateral raise 10x12x4 / Reverse fly 10x10x4

[PeteB]

5/7/2013 Tuesday
Max Effort Lower

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

GHR BWx8x3

Reverse wrist curls 10x20x3 (cables).

[PeteB]

5/9/2013 Thursday
Max Effort Bench

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

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

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

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

[PeteB]

5/13/2013 Monday
Dynamic Effort Bench

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

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

[PeteB]

5/14/2013 Tuesday
Max Effort Lower (not really)

Lifted from home again.

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

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

My quads were actually sore from this.

[PeteB]

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

[PeteB]

5/16/2013 Thursday
Max Effort Bench

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

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

Home: External rotations 4x50x1.

[PeteB]

5/20/2013 Monday
Dynamic Effort Bench

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

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

Home: DB external rotations 4x50x1.

[PeteB]

5/21/2013 Tuesday
Max Effort Lower

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

Close grip seated rows 250x5x2 250x10.

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

[PeteB]

5/23/2013 Thursday
Max Effort Bench

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

OH lockouts
95x8 115x8 135x8 155x8

Wide grip chins
BWx8x3

Reverse grip barbell extensions
65x8x4

Tate press
50x6 55x6 60x6 65x6

Pushdowns 80x6 100x6 120x6 130x6

DB external rotations
4x50x1

[PeteB]

5/24/2013 Friday
Dynamic Effort Lower

Pin 6 Speed Squats with L bands choked
185x2x8

Speed deadlift
225x1 250x1 275x1 300x1x3

45 degree back extensions 45x15 65x15 95x15

GHR BWx8 BWx2

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

[PeteB]

5/27/2013 Monday
Dynamic Effort Bench

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

CG bench 135x40

Reverse grip nose breakers 65x10x6

Dips BWx10x3

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


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

[PeteB]

5/30/2013 Thursday
Max Effort Bench

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

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

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

Barbell shrugs 135x70x1

Lateral raise 3x100x1

DB external rotations 4x50x1.


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

Sunday 10PM body weight at 216 lbs.

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

[PeteB]

6/3/2013 Monday
Dynamic Effort Bench

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

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

Barbell floor extensions
95x6x2 115x5x2

Ultra wide grip chins
BWx8x3

Face pulls
40x50x1

Rope pushdowns
50x20x3

DB external rotations
4x50x1

[PeteB]

I did some seated band leg curls at home on Tuesday since my heel was still not 100% better.

6/6/2013 Thursday
Max Effort Bench

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

Weighted chins BW+25x5x2 BW+25x6

Tate press 50x10 60x8 65x6 75x5

Front plate raise 45x20x2

Heel feeling 98% better.

[PeteB]

6/7/2013 Friday
Dynamic Effort Lower

Pin 6 Speed Squats w/Avg bands choked
185x2x8

GHR BWx8x3

Pulldown abs 3x20

Reverse grip EZ bar preacher curls 65x10x3.

[PeteB]

6/10/2013 Monday
Dynamic Effort Bench

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

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

Barbell floor extensions
95x6x2
115x6x2

Wide grip seated rows
180x8
200x8
220x9

H-rolls
10x15x3

Reverse grip barbell curls
65x10x3

[PeteB]

6/11/2013 Tuesday
Max Effort Lower

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

45 degree back extensions
65x12
95x12
115x12

GHR
BWx8x3

Pulldown abs
3x20

Standing calf press
3x10

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