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Thread: Pete's Training Journal

  1. #126
    Senior Member PeteB's Avatar
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    Monday 3/24/2014
    Dynamic Effort Bench

    Speed Bench w/Doubled M Bands
    BARx50
    (Index) 95x15 135x5 (+M) 135x3x3
    (Thumbs) 135x3x3
    (Pinkies) 135x3x3 205x1

    Wide Grip Chins
    BWx5x5
    BWx12x1

    Decline BB Extensions
    65x10
    85x10
    85x10
    95x10
    85x10

    Incline DB Flyes
    40x10x4

    Reverse Grip Pushdowns
    60x10
    65x10
    70x10
    75x10
    80x10
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  2. #127
    Senior Member PeteB's Avatar
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    Tuesday 3/25/2014
    Cardio

    Woke up and immediately jumped on the stationary bike for 5 minutes with high resistance, on an empty stomach.
    Last edited by PeteB; 03-25-2014 at 08:19 AM.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  3. #128
    Senior Member PeteB's Avatar
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    Wednesday 3/26/2014
    Cardio
    5 minutes on stationary bike (high resistance) upon waking.




    Thursday 3/27/2014
    5 minutes on stationary bike upon waking

    PM training
    Max Effort Bench

    Reverse Strong Band 2 Board Press
    Warmed up to 225x1 then added choked strong bands at the top of the power cage
    315x1
    365x1
    405x1
    455x1
    495x1(PR)
    545x0 (very close - just couldn't lock it out)

    Full Range Bench (with reverse bands)
    405x5 (index)
    405x5 (half thumbs)
    405x5 (thumbs)
    405x5 (pinkie)
    405x5 (comp - ring on ring)

    OHBB extensions
    95x10x3

    Pushdowns
    70x10
    75x10
    80x10
    85x10

    Bench dips
    3x20

    External rotations
    4x50x1
    Last edited by PeteB; 03-28-2014 at 03:03 PM.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  4. #129
    Senior Member PeteB's Avatar
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    Friday 3/28/2014
    Max Effort Lower

    Squats with 55# Chains
    BARx6
    95x3
    165x3
    185x1
    225x1
    (+chains)
    135x1
    185x1
    255x1
    300x1
    345x1
    365x1 (100% = last PR)
    (no chains)
    315x1

    BB Pullovers
    45x10
    65x10
    65x10

    Hanging Straight Leg Raise
    3x10
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  5. #130
    Senior Member PeteB's Avatar
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    Monday 3/31/2014
    Dynamic Effort Bench

    Speed bench w/MM bands
    BARx50
    (CG) 95x15 135x5 + doubled MM BARx5 65x3 95x3x3
    (T) 95x3x2
    (P) 115x3x2
    (C) 115x3 135x3 175x1

    DB Flyes
    30x10
    40x10
    45x10
    55x10

    Tate press
    55x15x3

    OH BB extensions
    65x20x3

    Single arm rope pushdowns
    20x20x3

    Band pullaparts
    MMx20x3

    Upright paused band rows (paused at forehead)
    MMx10x3
    Last edited by PeteB; 04-01-2014 at 11:30 AM.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  6. #131
    Senior Member PeteB's Avatar
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    Tuesday 4/01/2014
    Cardio

    Woke up and immediately jumped on the stationary bike for 5 minutes with high resistance, on an empty stomach.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  7. #132
    Senior Member PeteB's Avatar
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    Wednesday 4/2/2014
    Cardio
    5 minutes on stationary bike (high resistance) upon waking.


    *****************************************************
    *****************************************************


    Thursday 4/3/2014
    Max Effort Bench

    Reverse Band 3 Board Press
    BARx50
    95x15
    135x5
    185x1
    225x1
    (Added choked reverse strong bands)
    365x1
    405x1
    495x1
    515x1(PR)
    520x1(PR)

    545x0 (failed near lock out)

    455x3x3 (Thumbs from smooth)

    OH DB Extension
    65x10
    70x10
    75x10

    Rope Pushdowns
    50x10x4

    Straight Arm Pulldowns
    3x10

    Bench Dips
    3x20

    Band Pullaprts
    Lx20x3

    External Rotations
    4x50x1.

    545 was a stretch, but due to the new plates at the gym which all have a rubber coating making them wider than normal, I was running out of room on the bar. It was either shut it down or go for 545.
    Last edited by PeteB; 04-04-2014 at 11:39 AM.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  8. #133
    Senior Member PeteB's Avatar
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    Friday 4/4/2014
    Max Effort Lower

    Reverse Average Band Deadlift
    BARx20
    135x5
    225x1
    (Added reverse choked average bands at about 5 ft off floor)
    315x1
    405x1
    555x1(PR)
    525x1
    495x1

    Paused RH on 45 degree back extension bench
    BWx10x3

    Pulldown abs
    60x10
    70x10
    85x10

    Incline cable flyes
    30x10
    35x10
    40x10
    40x10
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  9. #134
    Senior Member PeteB's Avatar
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    Saturday 4/5/14
    Cardio

    5 minute run upon waking.




    ******************************************************
    ******************************************************
    Sunday 4/6/14
    Cardio

    5 minute run upon waking.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  10. #135
    Senior Member PeteB's Avatar
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    Monday 4/7/2014
    Dynamic Effort Bench

    Speed bench w/M bands doubled
    BARx50
    (Index) 95x15 135x5 (+M) 135x3x3
    (Thumbs) 135x3x3
    (Pinkies) 135x3x3 205x1

    CG Bench
    135x25x3

    JM Press
    95x15
    115x12
    135x10

    DB extensions
    25x10
    30x10
    40x10

    Pushdowns
    70x10
    75x10
    80x10
    85x10
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  11. #136
    Senior Member PeteB's Avatar
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    At a conference in San Francisco this week so I'm making it a deload week.

    Wednesday 4/9/14 @ Hyatt Regnecy "Fitness Center"

    SS:
    Leg curls
    50x25x3

    Quad curls
    100x25x3

    SS:
    Pushdowns
    60x15
    70x15
    80x15
    90x10

    Machine shrugs
    210x15x4

    Seated Wide Grip Rows
    100x10
    150x10
    180x10

    Cross Body Hammer Curls
    35x10
    45x8
    50x8

    OH Cable Extensions
    60x1
    70x10
    80x10

    Pushdowns
    40x30x4

    ****************
    ****************

    Thursday 4/10/14 @ Hyatt Regnecy "Fitness Center"

    DB forearm curls
    15x10
    25x10
    35x10
    45x10
    50x10

    DB Reverse Forearm Curls
    15x10x5

    DB Concentration Curls
    25x10
    35x8
    45x8

    DB forearm curls
    35x10x3
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  12. #137
    Senior Member PeteB's Avatar
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    Friday 4/11/14
    Deload Bench/Squat/Deadlift

    Bench (no belt or wrist wraps)
    BARx50
    95x15
    135x5
    185x1
    225x1
    135x10

    Squat (no belt)
    135x1
    185x1
    225x1
    245x1

    Deadlift (no belt)
    BARx20
    135x1
    225x1
    315x1

    Reverse grip BB curls
    45x20x2

    BB Extensions
    45x60x2

    Lateral Raise
    3x50x2

    Hip Adduction/Abductions
    50x70/50x100 then up to 200x1

    CSR
    1x20 palms down
    1x20 neutral
    1x10 palms down
    1x10 neutral

    Pull down abs
    50x10
    65x10
    85x10
    Last edited by PeteB; 04-14-2014 at 02:39 PM.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  13. #138
    Senior Member PeteB's Avatar
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    Monday 4/14/2014
    Dynamic Effort Bench

    Speed Bench (No Bands)
    BARx50
    (Index) 185x3x3
    (Thumbs) 185x3x3
    (Pinkies) 185x3x3

    DB Incline
    50x25x3

    PC BB Extensions
    85x12
    95x12
    105x12

    BB rows
    135x10x3

    One Arm Pushdowns
    3x10

    V-Bar Pushdowns
    70x10
    75x10
    80x10

    External Rotations
    4x50x1
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  14. #139
    Senior Member PeteB's Avatar
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    Tuesday 4/15/2014
    Bench Assistance

    BB Front Raise
    45x20x3

    Shrugs
    135x50
    225x30
    315x15

    Cross Body Hammer Curls
    30x8
    40x8
    50x8

    DB Extensions
    30x10x2
    40x10
    30x10x2
    Last edited by PeteB; 04-16-2014 at 10:18 AM.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  15. #140
    Senior Member PeteB's Avatar
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    Thursday 4/17/2014
    Max Effort Bench

    2 Board M Band Bench
    135x1
    185x1
    205x1
    225x1
    255x1
    265x1(PR)
    135x20

    Giant Set:
    Skull crushers
    85x10
    90x10
    95x10

    Chins
    BWx10x3

    Tate Press
    50x10x3

    Giant Set:
    Skull crushers
    95x6
    100x6
    105x6

    Lateral Raise
    20x10x3

    Tate Press
    50x6
    55x6
    60x6

    Super Set:
    Single Arm Rope Pushdowns (kickback motion)
    10x20x3

    Super Pullovers
    70x10x2
    60x10

    Single Arm Strict Rope Pushdowns
    10x10x3

    External Rotations
    4x50x1


    *******************************************************************************


    Friday 4/18/2014
    Max Effort Lower

    Pin 1 Rack Pulls with Drapped Mini Bands
    135x1
    225x1
    315x1
    405x1
    455x1 (weight was slipping - couldn't hold lockout for long)

    Forgot to bring chalk in which explains bar slippage.

    Played some B-ball after with my daughter for about 30 mins



    *******************************************************************************


    Monday 4/21/2014
    Dynamic Effort Bench

    Speed bench w/M bands doubled
    BARx50
    (Index) 95x15 135x5 (+M) 135x3x3
    (Half Thumbs) 135x3x3
    (Thumbs) 135x3x3
    (P) 205x1

    Paused DB Rollbacks Off Floor
    25x10
    30x10
    40x10
    50x10x7

    BB front raise
    45x5x10

    Flat Bench Cable Flies
    20x10
    30x10
    40x10
    50x10
    60x10

    *******************************************************************************



    Thursday 4/24/2014
    Max Effort Bench

    Reverse Average + Light Band 2 Board Press
    315x1
    365x1
    405x1
    495x1
    545x0
    495x1

    Bench (Pinkie on ring)
    95x30
    135x20
    155x10
    155x10
    135x20
    95x30

    Pushdowns
    60x8x8
    70x10
    75x10

    Rope Hammer Curls
    3x8

    External Rotations 4x50x1

    *******************************************************************************
    Skipped ME Lower on 4/25 due to a sore foot - two days of walking barefoot through an indoor water park killed my foot.

    *******************************************************************************

    Sunday 4/27/2014

    5 minute run upon waking.

    *******************************************************************************

    Monday 4/28/2014
    Dynamic Effort Bench

    Speed bench w/ M bands doubled
    BARx50 (Index) 95x15 135x5 (+M) BARx10 95x3x5
    (Half Thumbs) 95x3x5

    CG incline
    135x20x2

    OH BB Extensions
    95x10x3

    DB rows (Pendlay style)
    90x10x3

    Super Set:
    Pushdowns
    65x20x3

    Straight arm lateral pulldowns
    15x10
    25x10
    30x10

    Band Pushdowns
    Lx100

    External Rotations
    4x50x1
    Last edited by PeteB; 04-29-2014 at 09:08 AM.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  16. #141
    Senior Member PeteB's Avatar
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    Thursday 5/1/2014
    Max Effort Bench

    Reverse Strong Band 3 Board Press
    BARx50
    95x15
    135x5
    185x1
    225x1
    Added R bands
    315x1
    365x1
    Added 3 brd
    405x1
    495x1
    545x0 (almost got this - failed at about 4" from lockout)
    495x1

    Close grip bench
    225x10x1

    Low Paused Pin Press (Half thumb from smooth)
    225x5
    275x3

    Giant Set:
    OH BB Extensions 95x8x5 65x20x2

    DB CSR 60x8x4

    Lateral raises 20x8x4

    DB Face Pulls 20x8x4

    Home ~30 minutes later:

    Band pushdowns
    Lx100

    Band pull aparts
    Lx10x3

    I wanted to hit 530 but I was running out of room on the bar so I had to try 545 again - I would've smashed 530.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  17. #142
    Senior Member PeteB's Avatar
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    Friday 5/2/2014
    Max Effort Lower

    Paused Reverse Strong Band Pin Squats
    (A few inches above parallel)
    BARxfew
    95xfew
    135x4
    185x1
    225x1
    (Added reverse bands)
    315x1
    365x1
    405x1
    455x1
    495x1
    585x1(PR) Grinder but eventually got it
    495x1
    (straight weight) 315x1

    Done
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  18. #143
    Senior Member PeteB's Avatar
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    Monday 5/5/2014
    Dynamic Effort Bench

    Speed bench w/MM bands doubled
    BARx50
    (Index) 95x15 135x5 (+MM) 95x3x5
    (Thumbs) 95x3x5
    (Half Thumbs) BAR+MMx30x1

    BB Skull Crushers
    65x45x1

    CSR
    50x75x1

    Band Face Pulls
    2MMx50x1

    Lateral Raise
    5x50x1

    Band Pushdowns
    Lx100x1

    External Rotations
    4x50x1

    I was trying to get this done quick today by hitting high reps and moving on. I must have confused my muscles because I got super pumped and I am more sore today than normal.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  19. #144
    Senior Member PeteB's Avatar
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    Tuesday 5/6/2014
    Upper and Lower Assistance

    One arm Tate press
    25x30x3

    Seated Calf Press
    90x10
    180x10
    230x10

    Plate Loaded Quad Extensions
    90x10
    180x10x2

    Plate Loaded Hamstring Curls
    45x10x3

    Seated Medium Grip Rows
    60x10
    100x10
    170x10x2 (full stack)
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  20. #145
    Senior Member PeteB's Avatar
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    Thursday 5/8/2014
    Max Effort Upper

    Standing Overhead Press
    All sets index on smooth
    BARx5x4
    95x5
    125x2
    135x1
    155x1
    175x1
    210x1(PR)
    190x1
    175x2

    4" Lockouts
    135x1
    225x1
    275x1
    315x1
    365x1
    405x1
    455x1
    460x1

    JM Press
    95x5
    115x5
    135x5
    155x5
    175x5

    I considered this a De-load day even though I got a PR since my OH is so weak. I will be working these in every 6 weeks or so.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  21. #146
    Senior Member PeteB's Avatar
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    Friday 5/9/2014
    Max Effort Lower

    Seated Good Mornings
    135x5
    185x2
    225x1
    265x1
    295x1
    315x1
    365x1
    375x2(PR)

    BB Lying Neck Pulls
    45x25
    55x25
    65x25
    95x25

    Single Arm Reverse Grip Pushdowns
    5x20

    External Rotations
    4x50x1
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  22. #147
    Senior Member PeteB's Avatar
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    Monday 5/12/2014
    Dynamic Effort Bench

    Speed bench w/M bands doubled
    BARx50
    (Index) 95x15 135x5 (+M) 95x3x5
    (Thumbs) 95x3x5

    Pullups BWx5x10 (Superset between speed bench sets)

    DB Incline
    55x25x2
    55x20

    Incline Tate press
    50x15x3

    Straight arm lateral pulldowns 1
    4x20

    Single Arm Reverse Grip Pushdowns
    4x20

    Band Pushdowns
    Lx100x1

    External Rotations
    4x50x1

    I have dropped the weight on speed bench with bands to improve my speed. I plan to progressively add weight once I am comfortable with the speed.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  23. #148
    Senior Member PeteB's Avatar
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    Tuesday 5/13/2014
    Upper and Lower Assistance

    Band Pushdowns
    Lx100x3

    Hammer Curls
    35x8x3

    Lying leg raise 3x20

    External Rotations
    4x10x2
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  24. #149
    Senior Member PeteB's Avatar
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    Thursday 5/15/2014
    Max Effort Bench

    2 Board M Band Bench
    BARx50
    95x15
    135x5
    185x1
    225x1
    (Added Doubled Mini Bands and 2BRD)
    BARx5
    95x3
    135x1
    185x1
    205x1
    225x1
    245x1
    270x1(PR)

    4" Lockouts
    135x1
    225x1
    275x1
    315x1
    365x1
    405x1
    465x0
    465x0
    465x0
    455x1

    BB Floor Extensions
    95x10x5

    Seated Medium Grip Row
    170x10x4 (full stack - believe it or not)

    External Rotations
    4x50x1

    Body weight was down to 210 last night - still feeling strong though. I have been cutting down on cookies and crap like that.
    Last edited by PeteB; 05-16-2014 at 09:53 AM.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  25. #150
    Senior Member PeteB's Avatar
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    Friday 5/16/2014
    Max Effort Lower

    Pin 1 Rack Pulls with Drapped Mini Bands
    BARx20 (Sumo)
    135x2
    225x1
    (Add belt and Mini Bands)
    135x1
    225x1
    315x1
    405x1
    460x1(PR) definitely had more in the tank
    405x1
    315x1
    225x1
    135x2

    Speed Box Squats
    135x2x8

    BB curls
    45x25x3

    OHBB Extensions
    45x30x3

    Last time with these deads I didn't have chalk and 455 was slipping out of my hands at lockout. Had chalk this time 460 was fairly easy.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

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