Pete's Westside Training Odyssey

good work pete. I had swine flu a few weeks ago. It sucks but its no worse than the normal flu.

Originally Posted by CoCoa

The inclines, floor presses and all are quite impressive, unlike ole girl spreading her germs around that way, lol.

LOL! I think she's pissed that some people called her out on it, but keep your ass at home if you're that sick!

Originally Posted by slashkills

good work pete. I had swine flu a few weeks ago. It sucks but its no worse than the normal flu.

Thanks slash. Really? That sucks man, was it confirmed or just assumed you had it? I hope you're all good now.

Id tell your manager to send her ass home! lol


Nice work lately man, 325 on incline is damn strong

Originally Posted by DGabe24

Id tell your manager to send her ass home! lol


Nice work lately man, 325 on incline is damn strong

Thanks man. I don't care anymore, I'm enjoying the silence of this empty cubicle.

Sumo Deads against Quaded Mini Bands (raw)
135 + QMs x 3
225 + QMs x 3
315 + QMs x 3
365 + QMs x 1
405 + QMs x 1 (+20lb PR)
415 + QMs x 1 (+30lb PR)

DB Rows
150 x 15
150 x 10
150 x 10

HS Iso Low Row (1 arm at a time)
135 x 10
180 x 8

Reverse Pec Deck
3 sets of 10

Done. I hit some PRs today, but I haven't been using this setup long enough for those to be really accurate. The quaded minis are really tough to lock-out, and they just want to rip the bar out of your hands. Hopefully this will help with the issues I've been having the last few inches of my pull.

I think the quad mini's are a great idea for your grip/lockout problem Pete. They will make a woman out of you.

Make it even funner and do some rack pulls below the knee with them sometime!

Originally Posted by lonesXedge

Make it even funner and do some rack pulls below the knee with them sometime

I need to try these. I've seen a bunch of videos of Lou doing them, and I think I remember you saying you did them with him when you visited mecca. I need to learn to strain those last few inches, and I think these are the key.

Youre droppin' big PRs left and right Pete. Every session. Tremendous.

Originally Posted by Pete22

I need to try these. I've seen a bunch of videos of Lou doing them, and I think I remember you saying you did them with him when you visited mecca. I need to learn to strain those last few inches, and I think these are the key.

Yup, Lou does them all the time, and thats what we did when I was there

Try them with quad monster mini's, if your rack is bolted down. Otherwise it'd get kinda stupid trying put stuff on your rack to keep it on the floor.

Set the pins below your knees. I've never felt anything like em, my hands were so freaking sore for a week

Work up to a single, then do some triples. You'll thank me

Originally Posted by Flynn

Youre droppin' big PRs left and right Pete. Every session. Tremendous.

Thanks Flynn. I'm five weeks out from the raw meet, which means four more weeks of training. Hopefully all this work translates to results on the platform.

Originally Posted by lonesXedge

Yup, Lou does them all the time, and thats what we did when I was there

Try them with quad monster mini's, if your rack is bolted down. Otherwise it'd get kinda stupid trying put stuff on your rack to keep it on the floor.

Set the pins below your knees. I've never felt anything like em, my hands were so freaking sore for a week

Work up to a single, then do some triples. You'll thank me

I don't have the monster minis, so I'll have to stick with the minis for now. I suck at rack pulls as it is, so doing these will be very humbling. But doing stuff you suck at = PRs! Thanks for the suggestion.

Good deal on the new PRs with the sumos dude.

Sick quad pulls Pete.

Originally Posted by Pete22

Thanks Flynn. I'm five weeks out from the raw meet, which means four more weeks of training. Hopefully all this work translates to results on the platform.



I don't have the monster minis, so I'll have to stick with the minis for now. I suck at rack pulls as it is, so doing these will be very humbling. But doing stuff you suck at = PRs! Thanks for the suggestion.

Do them with quad minis and all those chains you have

and take video!

Originally Posted by Brian C

Sick quad pulls Pete.

Thanks Brian, that setup is brutal.

Originally Posted by lonesXedge

Do them with quad minis and all those chains you have

and take video!

... my hands and back are shot from Wednesday, I couldn't imagine what quad minis and chains would feel like. Ah screw it, I'll try it next week!

10" Box Squat (raw)
275 + 105lbs of chain x 2 x 8 sets

Sumo Speed Pulls
315 + 55lbs of chain x 2 x 3 sets
315 against Light Bands + 55lbs of chain x 2 x 3 sets

Standing Pulldown Abs
4 sets of 10

GHRs (Light Band around neck)
BW + LB x 10
BW + LB x 8
BW + LB x 10

Done. Stomach was bothering me (AKA almost crapped my pants) so I cut it short tonight lol.

DE Bench (3 grips)
205 + 55lbs of chain x 3 x 8 sets

Standing Military Press (5/3/1)
155 x 5
175 x 3
195 x 4

Super Fat Bar Tri Ext/JM Press
125 + 55lbs of chain x 12
145 + 55lbs of chain x 10
165 + 55lbs of chain x 10
185 + 55lbs of chain x 6

Mini Band Pull-aparts
3 sets of 20

Super Fat Bar Close-Grip 2-Board Bench (index on smooth)
195 + 55lbs of chain x 5
235 + 55lbs of chain x 5
275 + 55lbs of chain x 5
275 + 55lbs of chain x 5

Fat Handle Cable Curls
3 sets of 12

Face Pulls
3 sets of 15

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

Done. I was out late last night drinking with some old high school buddies, and I was a little (a lot) hungover this morning. Burping up Jim Beam is not exactly conducive to a good training session. I felt better towards the end as the coffee started kicking in.

I went with the bar weight I was supposed to today, but I dropped the chain weight from 105 to 55 b/c I wasn't feeling as fast as I should. The point is speed isn't it?

Still great volume for your.....state of mind haha. Good stuff bro. Jim Bean is your friend

Originally Posted by Brian C

Still great volume for your.....state of mind haha. Good stuff bro. Jim Bean is your friend

Nothing beats some good ol' Jim Beam and Lo-carb Monster. It's like a pre-workout... only for Friday nights.

Narrow Oly. Style Squats (raw)
135 x 5
225 x 5
275 x 3
315 x 3
365 x 3
405 x 3
425 x 1
455 x 1
475 x miss
405 x 3

Conv. Rack Pulls (2" below knee)
135 x 5
225 x 5
315 x 5
405 x 5
500 x 5 ---> add straps

GMs (narrow stance)
135 x 5
185 x 5
225 x 5

Decline Situps (25lb plate at forehead)
3 sets of 10

GHRs (Light Band around neck)
BW + LB x 10
BW + LB x 10
BW + LB x 10

Done. My back is shot from the rack pulls, it hurts so good! I had to stop because I felt my left pec pulling pretty bad on the last set. I don't notice any soreness yet, so hopefully it doesn't affect my benching tomorrow.

What happened to those gangster rack pulls boss?

You didn't think I let you forget now did you?!

Originally Posted by lonesXedge

What happened to those gangster rack pulls boss?

You didn't think I let you forget now did you?!

Haha, no way I'd forget. Today was just gauging where I'm at with these and getting some assistance in.

I'll go for a max single Wednesday sumo, with quaded minis and 105lbs of chain. What height did you do these at? Just below the knees? This is gonna be brutal... I'll be shocked if I hit 315 of bar weight.

Wow man, great workout effort.

Originally Posted by CoCoa

Wow man, great workout effort.

Thanks Coke, but I'm paying for it today. My back is fried.

Floor Press
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
335 x 1
365 x 1
225 x 5
275 x 5
315 x 3

Incline Bench
135 x 10
185 x 5
225 x 5

Mini Band Pull-aparts
3 sets of 15

Face Pulls
3 sets of 12

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

Close-grip 2-Board Bench
135 + 55lbs of chain x 5
185 + 55lbs of chain x 5
225 + 55lbs of chain x 5
275 + 55lbs of chain x 5


Done. Today absolutely sucked. I was thinking PR all day, and I had a number in my head I was determined to hit; from the first warmup I knew that was out of the question. Everything felt heavy, everything ached, my shoulder was screaming and I could make more excuses but I was just off.

I was thinking about just stopping after the floor presses and calling it a day, but this quote from a Wendler interview I read today made me stop being a pussy and just finish:

But here's a closing rant: one thing that no one talks about is how walking into a weight room tired, over-worked, stressed, and ****ed up but then succeeding is a true lesson in mind strength. I don't always recommend it, but at certain times of your life you've got to quit being such a slave to your pussiness and step up and see how well you can do under ****ty conditions.

People have always been working labor jobs for long hours. There are single mom's working two jobs and still finding time for their kids. There are soldiers that fought for our country that were hungry, tired, thirsty, and with pieces of steel stuck in their bodies, but somehow they were able to pull it together in combat. Why can't you get your **** together for an hour and do a couple sets of squats?

http://www.tmuscle.com/free_online_a...ks_big_weights

365 is big time Pete. I know what you mean. Sometimes I find the less you think about a session all day, the better it turns out. Its hard not to though.