Pete's Westside Training Odyssey

10" Box Squat (raw)
245 + Green Bands x 2 x 8 sets

Sumo Speed Deads (raw, no belt)
315 against Light Bands + 55lbs of chain x 2 x 6 sets

Standing Pulldown Abs
3 sets of 10

GHRs (mini band around neck)
BW + MB x 12
BW + MB x 12
BW + MB x 12

Reverse Hypers
210 x 15
300 x 15
300 x 15

Done. My back is fried from the reverse hypers, I need to start doing more of these again. It's all about the posterior chain...

Video

DE Bench (3 grips)
185 + Doubled Minis x 3 x 8 sets

Standing Military Press (5/3/1)
140 x 5
160 x 5
180 x 9 (+1 rep PR)
225 x 1 (+20lb PR) ---> hit 2009 Goal

Tri Ext/JM Press
45 + Doubled Minis + 55lbs of chain x 15
95 + DMs + 55lbs of chain x 10
115 + DMs + 55lbs of chain x 10
135 + DMs + 55lbs of chain x 8

Face Pulls
3 sets of 15

Close-Grip 3-Board Bench
185 + Doubled Minis + 55lbs of chain x 5
225 + DMs + 55lbs of chain x 3
225 + DMs + 55lbs of chain x 5 (~370 at the top)

Fat Handle Cable Curls
3 sets of 10

Mini Band Pull-aparts
3 sets of 20

Fat Handle Triceps Pushdowns (w/ mini band around neck)
3 sets of 15

Done. Speed felt great today, and that carried over to the military presses. After my last set, I decided to go for my '09 goal of 225 and I got it finally.

The raw meet is 3 weeks from today. That means two more weeks of training, a de-load, then hopefully hit some PRs. My weight has been about 232lbs in the morning, I was thinking about cutting down to 220 for the meet, but at this point I care more about hitting PRs than what weight class I'm in.

Nice work dude. Forget cutting weight, that stuff sucks!

Great work on hitting that goal of a 225 military as well.

Nice job bro, keep raising up...on the mark for a good showing at the meet.