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Thread: Pete's Westside Training Odyssey

  1. #501
    Go Bears Pete22's Avatar
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    Quote Originally Posted by Brian C View Post
    It just didnt seem that you were driving through your heels. I set up the same way. I guess you just cant really tell in the vid. Thought we could some extra drive out of ya
    Thanks Brian, I could use all the help I can get. I'll try to focus even more on driving those heels.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  2. #502
    Go Bears Pete22's Avatar
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    Wednesday 7/1 - Deadlift/Upper Back Assistance

    SLDL (off high platform, bar touch shoes)
    135 x 5
    225 x 5
    315 x 5
    225 x 10

    DB Rows
    120 x 10
    120 x 10
    120 x 10

    HS High Row
    4 sets of 10

    Reverse Pec Deck
    3 sets of 12

    Standing Pulldown Abs
    3 sets of 10

    Done. I had to tape up my hand b/c it's not healed up yet, hurt like a biatch.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  3. #503
    JERSEY IRON Brian C's Avatar
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    Hey Pete, I pull sumo also, and as you can see from my log its pretty weak. I think its more of form problem. Im going to get vid next week and post it, but wanted to ask you when you initially set up, how are you setting yourself, like shoulder position compared to bar position? Are you pulling the weight back toward your heels off the floor ?(Not sure if I asked this right). I just dont think im setting up and pulling off the floor properly (too much back)
    Thanks bro
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  4. #504
    Go Bears Pete22's Avatar
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    Quote Originally Posted by Brian C View Post
    Hey Pete, I pull sumo also, and as you can see from my log its pretty weak. I think its more of form problem. Im going to get vid next week and post it, but wanted to ask you when you initially set up, how are you setting yourself, like shoulder position compared to bar position? Are you pulling the weight back toward your heels off the floor ?(Not sure if I asked this right). I just dont think im setting up and pulling off the floor properly (too much back)
    Thanks bro
    I'm not a great puller, but here's a little bit about my setup: I set my stance by lining my shins up with the rings and having them right up against the bar, feet pointed out at about 45 degrees. I like more of a "grip and rip" style so once I grip the bar I quickly focus on getting my chest up, and pull up and back simultaneously (if that makes sense). I don't really drop my hips low at all as you can see from the video.

    It's hard to explain, but when my form is locked in it feels like your body is a lever/fulcrum and the weight flies up. I'm definitely pulling back and through my heals, I've even almost fallen backwards on my ass with lighter weight b/c I've pulled back on my heels too far and hard.

    You say you feel you're using too much back, I'd say keep the bar as close to your body as you can, and focus on keeping your chest up before you pull. I'll look out for your video.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  5. #505
    Go Bears Pete22's Avatar
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    Friday 7/3 - DE Squat

    DE Squat (13" box, loose briefs)
    275 + 105lbs of chain x 2 x 5 sets
    315 + 105lbs of chain x 2 x 5 sets

    Speed Pulls (alternating conv. and sumo)
    315 x 1 x 10 sets

    Standing Pulldown Abs
    4 sets of 12

    Reverse Hypers
    160 x 12 x 4 sets

    Band Leg Curls
    Light Band x 3 sets of 15

    Done. Went out last night and woke up with a nasty hangover, but after training, I feel great now.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  6. #506
    Go Bears Pete22's Avatar
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    Saturday 7/4 - DE Bench

    DE Bench (3 grips)
    160 x 105lbs of chain x 3 x 8 sets

    Standing Military Press (5/3/1)
    150 x 5
    170 x 3
    190 x 5

    4-Board Bench
    225 + 105lbs of chain x 5
    245 + 105lbs of chain x 5
    245 + 105lbs of chain x 5
    245 + 105lbs of chain x 5

    V-Grip Lat Pulldowns
    3 sets of 10

    Tri Ext/JM Press
    95 + 105lbs of chain x 12
    95 + 105lbs of chain x 10
    95 + 105lbs of chain x 10
    95 + 105lbs of chain x 10

    Fat Bar Triceps Pushdowns
    4 sets of 12

    Mini Band Pull-aparts
    3 sets of 20

    Done. Happy Birthday America.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  7. #507
    Resolute -JM-'s Avatar
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    Pete, you chuck some monstrous weight about. Thats for sure.

    Unlucky with the meet. You will tear it up next time, no doubt about it.
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  8. #508
    Go Bears Pete22's Avatar
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    Quote Originally Posted by Flynn View Post
    Pete, you chuck some monstrous weight about. Thats for sure.

    Unlucky with the meet. You will tear it up next time, no doubt about it.
    Thanks Flynn, I too am trying to leave the Land of Vag, lol.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  9. #509
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    Monday 7/6 - ME Squat & Conditioning

    SSB Box Squats (13" Box, RAW!)
    155 + 105lbs of chain x 5
    205 + 105lbs of chain x 5
    245 + 105lbs of chain x 3
    295 + 105lbs of chain x 3
    335 + 105lbs of chain x 1
    355 + 105lbs of chain x 1
    385 + 105lbs of chain x 1
    335 + 105lbs of chain x 2

    SLDL against Light Bands
    135 x 10
    185 x 5
    225 x 5
    225 x 5

    Standing Pulldown Abs
    4 sets of 12

    Reverse Hypers
    160 x 12
    250 x 12
    250 x 12

    Light Band Leg Curls
    3 sets of 15

    Conditioning - Hill Sprints
    5 x 50 yards

    Done. Rigged some ghetto band pegs to the four corners of my power rack, and it's actually really nice for band deadlifts. Did some SLDL's against light bands, and they felt pretty good, the tension really kicks in a few inches below the knees.

    I'm in that mode again where I want to improve my GPP and get in overall better shape, so I'll be running hills two days a week. My goal right now is to hit 20 hills in one session without needing an ambulance. The last time I tried this, I strained my hamstring pretty bad. So I'll be running well warmed up after squatting, and I'll be sure to stretch and do other dynamic mobility stuff.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  10. #510
    Da Bears slashkills's Avatar
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    Beastly stuff. I did a sprint up a roughly 50yard hill the other day and thought i was going to die.

  11. #511
    Go Bears Pete22's Avatar
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    Quote Originally Posted by slashkills View Post
    Beastly stuff. I did a sprint up a roughly 50yard hill the other day and thought i was going to die.
    Lol, yeah my chest was burning pretty good. I have to get some cleats though, running up hill in basketball shoes is no good.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  12. #512
    GFH Lones Green's Avatar
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    Nice work dude. Pulling against light bands will have you seeing stars every time. At least it does me, haha
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  13. #513
    Go Bears Pete22's Avatar
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    Quote Originally Posted by lonesXedge View Post
    Nice work dude. Pulling against light bands will have you seeing stars every time. At least it does me, haha
    I could imagine, I want to see what it feels like on a ME day with some weight on there.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  14. #514
    Go Bears Pete22's Avatar
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    Tuesday 7/7 - ME Bench

    2-Board Bench
    135 x 5
    185 x 5
    225 x 5
    275 x 3
    315 x 3
    335 x 1
    365 x 1
    375 x 1
    315 x 5

    DB Bench
    80 x 10
    100 x 10
    120 x 10

    Rolling DB Ext -SS- Triceps Rope Pushdowns
    60's x 10 -ss- 90 x 10
    60's x 10 -ss- 80 x 12
    60's x 10 -ss- 80 x 12

    Face Pulls
    3 sets of 12

    Done. Nothing special today, did tie my PR on 2-board though. I've been looking into buying some Olympic weightlifting shoes. I like to do olympic style squats and front squats, and I also have an APF raw meet in December, so I'd like to start training in a pair. Not sure if I should get the Adistars or the Ironwork III's.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  15. #515
    Go Bears Pete22's Avatar
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    Wednesday 7/8 - Deadlift/Upper Back Assistance

    Sumo Deads against Light Bands (raw)
    135 x 5
    225 x 5
    315 x 3
    405 x 1
    455 x 1
    405 x 3

    Chins
    BW x 10
    BW x 6
    BW x 6
    BW x 8

    Seated V-Grip Rows
    3 sets of 12

    Standing Pulldown Abs
    3 sets of 12

    Mini Band Pull-aparts
    4 sets of 15

    Done. I saw some stars after that 455 against bands.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  16. #516
    1471, gotta have it Kenny Powers's Avatar
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    you going to use the oly shoes in raw competiion?

    like i said, id suggest the ironwork. just as good and cheaper.

    strong lifts btw man, i always like your exercise selection

  17. #517
    GFH Lones Green's Avatar
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    Told you about the stars! haha

    Great numbers, esp raw
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  18. #518
    Go Bears Pete22's Avatar
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    Quote Originally Posted by Kenny Powers View Post
    you going to use the oly shoes in raw competiion?

    like i said, id suggest the ironwork. just as good and cheaper.

    strong lifts btw man, i always like your exercise selection
    Thanks Kenny. Yeah I see a lot of raw and IPF guys wearing Oly shoes, and my raw squat is more of medium stance that I think would benefit from the heel. I think I'm going to go with the Ironwork III's, I can't find the older ones in my size anywhere. I really wanted the Nike Romaleos, but those seem to be extinct.

    Quote Originally Posted by lonesXedge View Post
    Told you about the stars! haha

    Great numbers, esp raw
    Thanks Lones, I got that "room going dim" for a minute there. Let's see what the greens feel like next!
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  19. #519
    GFH Lones Green's Avatar
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    Thats exactly what I thought after I pulled against the purples. On to the greens!
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  20. #520
    Breaker of Skulls Guido's Avatar
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    I have a pair of Do-Win weightlifting shoes and they are great. Not as pricy as the Adidas either.

    http://www.muscledriverusa.com/doolwesh.html
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  21. #521
    Go Bears Pete22's Avatar
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    Well I went ahead and ordered the Ironwork III's. I've been reading that it's good to go a half-size down with these, but since every shoe I own is a size 11, the guy from Dynamic said to just stick with an 11.

    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  22. #522
    Go Bears Pete22's Avatar
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    Quote Originally Posted by Guido View Post
    I have a pair of Do-Win weightlifting shoes and they are great. Not as pricy as the Adidas either.

    http://www.muscledriverusa.com/doolwesh.html
    Yeah I was looking at those too, but I just shelled out a little extra and got the Adidas.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  23. #523
    TJW
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    Nice choice man! I got the Ironwork III's this summer and love them. I don't use gear, and I can't imagine squatting again without them. I also pull in mine, even though everyone says not to. I'm sure you will like them a lot.

  24. #524
    Go Bears Pete22's Avatar
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    Quote Originally Posted by gatorman2k6 View Post
    Nice choice man! I got the Ironwork III's this summer and love them. I don't use gear, and I can't imagine squatting again without them. I also pull in mine, even though everyone says not to. I'm sure you will like them a lot.
    Thanks, I hope so.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  25. #525
    Go Bears Pete22's Avatar
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    Friday 7/10 - DE Squat & Conditioning

    13" Box Squat (loose briefs)
    315 + 105lbs of chain x 2 x 10 sets

    Conventional Speed Pulls
    315 against Mini Bands x 1 x 6 sets

    Standing Pulldown Abs
    4 sets of 10

    Reverse Hypers
    160 x 12
    160 x 12

    Light Band Leg Curls
    3 sets of 15

    Conditioning - Hill Sprints
    6 hills x 50 yards

    Done. Exhausted after all of this. Nap time.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

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