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Thread: Pete's Training Journal

  1. #151
    Senior Member PeteB's Avatar
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    Monday 5/19/2014
    Dynamic Effort Bench

    Speed Bench With Doubled Monster Mini Bands
    BARx50
    (CG - Index) 95x15 135x5 (+M) 95x3x5
    (Thumbs) 95x3x5

    Neutral Grip Pullups
    BWx5x10

    CG Incline
    135x20x3

    DB Extensions
    25x30x3

    Superset:
    Single Arm Pushdowns / Hammer Grip Shrug Machine
    Single Arm Pushdowns
    20x20x3

    Hammer Grip Shrug Machine
    140x50x3

    External Rotations
    4x50x1

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

  2. #152
    Senior Member PeteB's Avatar
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    Tuesday 5/20/2014
    Upper and Lower Assistance

    Band Pushdowns
    Lx100x3

    Hammer Curls
    35x8x3

    Lying leg raise
    3x20

    Swiss Ball Reverse Hypers
    3x20

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

  3. #153
    Senior Member PeteB's Avatar
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    Thursday 5/22/2014
    Max Effort Bench

    3 Board Press w/ 55# Chains
    225x1
    245x1
    275x1
    300x1
    325x0
    185x15

    Bench dips
    BWx10
    45x10
    90x10x4

    4" Lockouts
    135x1
    225x1
    275x1
    315x1
    405x1
    405x5

    Wide Grip Lat Shrugs
    BWx20x3

    Seated Medium Grip Row
    170x15x3

    One Arm Rope Pushdowns
    15x20
    20x20
    25x20

    I tweaked my rotator cuff two weeks back and was just working through the pain. It didn't bother me when benching until today. Just the empty bar was feeling uncomfortable. I still almost hit a PR despite. I think super-setting bench and chins is what injured my shoulder so I wont be doing that again. May 26 - 30 is a complete deload week - no gym at all and no work at all from home just eating good and resting. I'm hoping to be back at 100% come June 2. (My shoulder is already feeling better today May 29)...
    Last edited by PeteB; 05-29-2014 at 02:08 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. #154
    Senior Member PeteB's Avatar
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    Monday 6/2/2014
    DE Bench

    Bench Warm-up
    All sets CG (Index on smooth)
    (Smith Machine) BARxMANY

    (Free weight)
    BARx40
    95x15
    135x5

    Speed Bench (All sets CG)
    135x3x10

    Hanging Plate Bench
    95x25x4 (hanging from quaded mini bands)

    OH BB Extensions
    BARx20 (stopped felt uncomfortable)

    JM Press
    BARx8
    95x8 (stopped felt uncomfortable)

    BB Nose Breakers
    95x8x4
    95x5x5

    One Arm Rope Pushdowns
    3x20

    Lat Shrugs
    BWx20x6

    One Arm Reverse Grip Pushdowns
    3x20

    Straight Bar Pushdowns
    2x10

    External Rotations
    4x50x1


    Slowly easing back into to things. My shoulder is feeling much better, but not 100% better. I noticed that close grip bench doesn't hurt my shoulder at all, but anything wider than thumbs from smooth feels very uncomfortable. Looks like I will be sticking with close grip work for a while.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  5. #155
    Senior Member PeteB's Avatar
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    Thursday 6/5/2014
    Max Effort Bench

    CG Reverse Band 3 Board Press
    warmed to 225x1
    (+reverse strong bands)
    315x1
    365x2
    385x1
    405x1
    425x1
    445x1 (this was a little painful)

    4" Lockouts
    135x1
    225x1
    275x1
    315x1
    365x1
    405x1
    (+reverse strong bands)
    455x1
    495x1
    545x1
    565x1

    BB Nose Breakers
    656x8
    95x8x5
    95x6x3
    95x5x2
    95x8

    Upright Medium Grip Rows
    95x6x6

    BB Shrugs Behind Back
    225x10x3

    One Arm Rope Pushdowns
    15x80

    External Rotations
    4x15x1 (slow eccentric)

    Shoulder still screwed up...



    *********************************************************
    Monday 6/9/2014
    Dynamic Effort Bench

    Speed Bench With Straight Weight

    CG 135x3x20 sets

    SS: One arm Tate press 25x15x5 / CG Bench (Pinkies on smooth) 135x10x3

    4" Lockouts (Pinkie on ring)
    135x4
    225x2
    315x1
    405x1
    315x10

    Hanging Plate Bench
    95x30x3

    Some triceps work that i don't remember

    Shoulder still nagging.


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


    Thursday 6/12/2014
    Max Effort Bench

    CG Reverse Band 2 Board Press
    Worked up to 225x1 (to 2 brd)
    (+reverse strong bands)
    315x1
    365x1
    385x1
    (+reverse light bands)
    405x1
    425x1
    455x1 (tiny bit of pain)

    Hanging Plate Bench
    95x30x3

    PC BB Extensions
    95x6x3
    115x6x3

    External Rotations W/small Band
    15x3 sets

    Shoulder seems like it is healing.
    Last edited by PeteB; 06-13-2014 at 08:28 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. #156
    Senior Member PeteB's Avatar
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    Friday 6/13/2014 .
    Max Effort Lower

    Reverse Strong Band Deadlift
    225x1
    315x1
    405x1
    495x1
    585x1
    595x1(PR)
    495x1
    405x1
    315x1

    SLDL
    135x8
    225x8
    250x8

    Seated Row
    170x15x3

    V-Bar Push Downs
    3x10

    Planks
    30 sec x 3


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

    Monday 6/16/2014
    Dynamic Effort Bench

    Speed Bench
    Straight weight
    CG 135x3x5

    Hanging Plate Bench
    95x30x3

    OH BB Extension
    65x10
    95x8
    65x20

    Triceps Extension w/Small Football Bar
    70x12x3

    Hammer curls w/Small Football Bar
    70x10x3

    Rope Push Down
    30x20x3

    Later: Lateral Raise w/Thumbs Up
    4x30x3

    Standing External Rotations w/Micro Band
    3x15

    Band Push Downs
    Average x 100

    Band Shoulder Stretch

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

    Thursday 6/19/2014
    Max Effort Bench

    CG Floor Press
    BARx30
    95x15
    135x5
    185x1 Hurt, Stopped


    Standing Overhead Press
    BARx?
    95x1
    135x1
    155x1
    175x1
    195x1
    (Reverse grip)
    65x5
    95x5

    OH BB Extensions
    65x5
    95x10x2

    JM Press
    95x5
    115x5
    135x5
    135x5

    SS: Louie Push Downs 20x20x5 / V-Bar Push Downs 60x20x5

    SS: Straight Bar Push Downs 3x20 / Rope Face Pulls 3x20

    Band Push Downs
    Lx100x2

    Ice shoulder

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

    Monday 6/23/2014
    Max Effort Lower

    Equipped Reverse Average Band Squats

    BARx1
    135x1
    225x1
    315x1
    (+rA)
    405x1
    495x1
    515x1
    405x1
    (no Bands) 315x1

    OH Small Football Bar Extensions
    75x10x5

    Louie pushdowns
    15x20x4

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

    Tuesday 6/24/2014
    Bench Assistance

    JM Press
    65x5
    95x5
    115x5
    135x5
    155x5
    155x5

    Tate Press
    45x10
    50x10x4

    Seated Calf Press
    90x8
    135x8
    180x8
    225x8
    drop set 180x8

    EZ Bar Cable Curls
    30x30x3

    One Arm Rope Push Downs
    5x20x3

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

    Thursday 6/26/2014
    Max Effort Bench

    5" Lockouts
    CG Warmup Full Range of Motion
    BARx50
    95x15
    135x1
    Lockouts (Pinkie on Rings)
    135x5
    225x1
    275x2
    315x1
    335x1
    365x1
    405x1
    425x1
    315x1
    225x20

    PC BB Extensions
    95x6
    115x6
    135x6
    125x6
    125x6
    125x6

    Dip Machine (Air Pressure Resistance)
    250x6
    275x6
    315x6
    335x6
    341x10
    375x6

    CSR Machine (Air Pressure Resistance)
    175x10
    185x10
    200x10

    One Arm Push Downs
    20x30
    20x20x2

    Face Pulls (thumbs up)
    40x20x3

    Windshield Wipers
    0/45/90 2x10

    Shoulder is still not better. However this session didn't really hurt, but still felt uncomfortable.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  7. #157
    Senior Member PeteB's Avatar
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    Friday 6/27/2014
    Max Effort DL

    Reverse Average Band Deadlift
    BARx20
    135x3
    225x1
    +Reverse Average Bands
    315x1
    405x1
    455x1
    565x1(10#PR)
    525x1
    495x1
    405x1
    No Reverse Bands
    315x1

    Quad Extension (Air Pressure Resistance)
    8x8

    Seated Leg Curl (Air Pressure Resistance)
    8x8

    Standing Pulldown Abs
    3x20

    Louie Push Downs
    3x20

    Cable Curls
    2x30

    Front planks
    1x60s

    Side Planks
    1x30s
    Last edited by PeteB; 06-30-2014 at 09:40 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. #158
    Senior Member PeteB's Avatar
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    Thursday 7/3/2014
    Max Effort Bench

    8" Lockouts (Dead Benches)
    BARx50
    95x15
    135x5
    155x1
    185x1
    225x1
    245x1
    275x1
    300x1
    315x1
    335x1(~90%)
    225x10

    DB Rows
    40x5
    50x5
    60x5
    70x5
    80x5
    90x5
    100x5
    110x5

    Decline BB Extenstions
    95x10x2

    BB Extensions Off Floor
    95x8x3

    DB Rollbacks
    55x10x5

    Face Pulls
    40x50x1

    Rope Pushdowns
    3x10

    Cable Internal/External Rotations
    5x50/20x2

    Louie Pushdowns
    3x20

    So I took most of last week off to rest my shoulder. I'm pretty sure I have an impingement issue with my left shoulder. I started stretching the heck out of my pecs and lacrosse ball massaging them and almost immediately my left shoulder felt better. In hind sight I realized that I had been blowing off back and lat work and it lead to my pecs being way too tight (I never stretch them) and back and lats being too loose which was pulling my fibia forward and slightly out of the socket. Come Thursday I was feeling pretty good due to the stretching (and rotator rehab stuff) so I attempted to bench. All sets felt good, but I shut it down somewhere around 90-95% just in case. I plan to keep increasing the ROM on my benching and hopefully be back to normal soon. I will be concentrating more on my posterior change in the future since now I realize how important the posterior chain is even for benching. I will decide by the end of July if i will be competing in a push pull meet in late august. If my shoulder is still bothering me, I may just take a token bench attempt and try to hit some heavy deads in the meet.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  9. #159
    Senior Member PeteB's Avatar
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    Monday 7/7/2014
    ME Squats

    Reverse Strong Band Squats
    BARx10
    95x6
    135x2
    225x1
    (+Bands)
    315x1
    365x1
    405x1
    500x1(PR)
    515x1(PR)
    I had maybe 5-10 more pounds in the tank
    405x1
    (No Bands)
    315x1

    Reverse Band Pulldowns
    Sx10x4

    OH BB extensions
    95x8x3

    BB Rows
    95x10
    135x10
    155x10
    175x10

    Until my shoulder is 100%, I am only benching once per week - squatting instead.
    Last edited by PeteB; 07-08-2014 at 08:04 AM.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  10. #160
    Senior Member PeteB's Avatar
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    Thursday 7/10/2014
    Max Effort Bench

    Reverse Strong Band 4 Board Press
    (Pinkie on ring)
    BARx50
    (Added 4BRD)
    95x15
    135x5
    185x1
    225x1
    (Added Reverse Strong Bands)
    315x1
    365x1
    405x1
    495x1 (PR by default)
    (Close Grip)
    315x10x3
    (No Brds - No Bands)
    135x20x1

    Band Pushdowns
    Sx10x1

    One Arm Rope Pushdowns
    3x20

    Rope Hammer Curls
    3x20

    Shoulder is healing up finally. Slowly increasing the range of motion.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  11. #161
    Senior Member PeteB's Avatar
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    Friday 7/11/14
    ME Lower

    Pin 1 Rack Pulls with Drapped Mini Bands
    BARx10
    135x2
    225x1
    Added M Bands
    135x1
    225x1
    315x1
    405x1
    465x1(PR)

    Superset: OH BB Extensions / BB Curls

    OH BB Extensions
    85x10x3

    BB Curls
    85x10x3

    Superset: CSR / Dip Machine

    CSR
    95x10
    135x10
    155x10
    175x10

    Dip Machine
    100x10
    150x10
    200x10
    300x10

    Superset: One Arm Pushdown / EZ Bar Cable Curls

    One Arm Pushdown (with Pronation)
    20x20x3

    EZ Bar Cable Curls
    40x20x3

    Standing Abs Pulldowns
    40x50x1

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

    Monday 7/14/14
    ME Squats

    Zercher Squats
    BARx5
    95x2
    135x1
    185x1
    225x1
    275x1
    300x1
    340x1(PR)

    Superset: OH Extensions with Small Football Bar / Hammer Curls with Small Football Bar

    OH Extensions with Small Football Bar
    75x10x4

    Hammer Curls with Small Football Bar
    75x10x4

    CSR
    100x10
    150x10
    185x10
    50x50
    245x5

    Superset: Dip Machine / Lateral Raise Machine

    Dip Machine
    2x20
    1x50

    Lateral Raise Machine
    2x20
    1x50

    Superset: BB Shrugs /One Arm Tate Press

    BB Shrugs
    135x30
    225x20
    315x10
    405x6
    315x10
    (Behind Back)
    225x10

    One Arm Tate Press
    25x20x3

    Rope Face Pulls
    45x50x1

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

    Friday 7/18/14
    ME Bench

    Lightened Method 3 Board Press
    BARx50
    95x15
    (Added 3BRD)
    135x5
    185x1
    225x1
    (Added R Strong bands)
    315x2
    405x1
    455x1
    495x1
    315x20

    OH BB Extensions
    65x5
    85x5
    95x5
    100x5
    105x5
    110x5
    65x30

    Tate Press
    50x10
    50x10
    50x20

    Seated Dip Machine
    300x20
    275x10
    225x10

    Standing Calf Press
    135x10
    225x10
    315x10

    Band Pushdowns
    Sx20x3

    External Rotations:
    Windshield Wipers
    4#x20x3
    Side Rotations
    4#x20x3

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

    Monday 7/21/2014
    Max Effort Lower

    Pin 1 Rack Pulls
    135x1
    225x1
    315x1
    405x1
    530x1(PR)
    495x1
    405x1
    315x1
    225x1

    CG Incline
    135x20x3

    CSR Machine
    50x100
    245x6

    45 Degree Back Extensions
    BWx30x1

    Planks 1 minute
    Last edited by PeteB; 07-22-2014 at 08:20 AM.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  12. #162
    Senior Member PeteB's Avatar
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    Friday 7/25/2014
    Max Effort Bench

    Reverse Band 2 Board Press
    All sets pinkie on rings
    BARx50
    (Added 2BRD)
    95x15
    135x1
    225x1
    (Added Reverse Strong Bands)
    315x1
    365x1
    405x1
    455x1
    475x1
    315x10x4
    315x20

    DB Rows
    80x8x5

    One Hand Pushdowns (with pronation)
    3x20

    Rope Face Pulls
    3x20
    Last edited by PeteB; 07-29-2014 at 08:47 AM.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  13. #163
    Senior Member PeteB's Avatar
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    Monday 7/28/2014
    ME Squats

    Equipped Reverse Average Band Squats (single ply Inzer Z-Suit)

    BARx3
    135x1
    225x1
    315x1
    (Added Reverse Average Bands)
    405x1
    455x1
    520x1(PR)
    405x1
    (no Bands)
    315x1

    V-Bar Pushdowns
    100 Reps

    Standing Pulldown Abs
    100 Reps

    Dip Machine
    250x20x3
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  14. #164
    Senior Member PeteB's Avatar
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    Friday 08/01/2014
    Max Effort Bench

    4 Board Press
    All sets pinkie on rings
    BARx50
    95x1
    (Add 4BRD)
    95x15
    135x5
    185x1
    225x1
    245x1
    275x1
    295x1
    315x1
    335x1
    350x1

    Giant Set:
    OHBB Extensions 95x8x4 / Bench Supported DB Rows 55x10x4 / Tate Press
    55x10x4 / BB Curls 95x7x4

    CG Bench
    135x20

    CG Decline
    135x20

    CG Incline
    135x20

    Superset:
    V-bar Pushdowns 65x10 75x10 85x10 / Rope Facepulls 50x20x3

    Lying External Rotations
    4x50x1
    Last edited by PeteB; 08-04-2014 at 08:58 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. #165
    Senior Member PeteB's Avatar
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    Monday 8/4/2014
    Max Effort Dead Lift

    Reverse Light Band Deadlift
    BARx20
    135x3
    225x1
    (Added Reverse Light Bands choked around pin ~ 5 ft above floor)
    315x1
    405x1
    520x1(PR)
    495x1
    405x1
    (No Bands) 315x1

    OH Pin Press
    95x20
    135x20x3

    Superset:
    Rope Pushdowns
    10x10
    Rope Facepulls
    10x10

    Russian Leg Curls
    BWx8x3
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  16. #166
    Senior Member PeteB's Avatar
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    Thursday 8/7/14
    Max Effort Bench

    3 Board Press
    BARx50
    95x15
    135x5
    (Added 3 BRD)
    185x1
    225x1
    245x1
    275x1
    295x1
    315x1
    335x1
    CG with Slingshot
    315x3

    Giant Set
    BB Floor Extensions 95x8x3
    DB Rows 100x8x3
    DB Rollbacks 55x10x3
    BB Curls 95x6x3

    CG Bench with Slingshot
    155x20

    CG Decline with Slingshot
    185x20

    Superset
    One Hand Reverse Grip Pushdowns with Pronation 2x20
    Rope Facepulls 2x30

    Band Pushdowns
    AVGx50x2

    Lying External Rotations
    4x50x1

    Windshield Washers
    4x30x1

    Shoulder was feeling a little sore today so I didn't push 3 board too much. I'm about 5 weeks out from an EPF meet I was considering. Not looking good right now though with my shoulder still not 100%.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  17. #167
    Senior Member PeteB's Avatar
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    Saturday 8/9/2014
    Max Effort Squats

    Reverse Light Band Squats
    BARx5
    95x3
    135x3
    185x1
    225x1
    +RL
    225x1
    275x1
    315x1
    365x1
    405x1
    430x1(PR)
    315x1 (no bands)

    BB SHrugs
    135x100

    Dip Machine
    300x6
    400x6
    400x6
    400x6
    400x6
    400x6

    Russian Leg Curls
    BWx8x3


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

    Monday 8/11/2014
    Max Effort Deadlift

    Deadlift From 4" Deficit
    BARx20
    135x?
    225x1
    315x1
    405x1
    480x1(PR)
    405x1
    315x1
    225x2

    BB Floor Extensions
    95x8x5

    CSR Machine
    200x8x6

    One Hand Reverse Grip Pushdowns with Pronation
    20x10x5

    Russian Leg Curls
    BWx8x3
    Last edited by PeteB; 08-12-2014 at 10:45 AM.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  18. #168
    Senior Member PeteB's Avatar
    Join Date
    Apr 2010
    Location
    Quincy, MA
    Posts
    199
    Thursday 8/14/14
    Max Effort Bench

    Reverse Average Band 2 Board Press
    BARx50
    (2 BRD)
    95x15
    135x5
    185x1
    225x1
    (Added reverse bands)
    315x1
    365x1
    385x1
    405x1
    435x1(96% of last PR)
    (CG with Slingshot)
    365x12

    Superset
    OH Extensions with Hammer Bar
    75x10x4
    Reverse Barbell Rows
    BWx15x4

    CG Incline with Slingshot
    135x5
    185x10
    205x5

    Superset (continuous no rest)
    CSR Machine
    200x10x3
    Pushdowns
    50x10
    60x10
    70x10

    External Rotations with Small Band (<5#)
    25x2

    My shoulder is almost back to 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. #169
    Senior Member PeteB's Avatar
    Join Date
    Apr 2010
    Location
    Quincy, MA
    Posts
    199
    Friday 8/15/2014
    ME Squats

    Light Band Squats
    BARxSome
    95x6
    135x2
    185x1
    225x1
    (+L Bands)
    BARx2
    95x1
    135x1
    185x1
    225x1
    250x1
    275x1
    300x1
    330x1(PR)
    340x1(PR)

    225x5

    JM Press
    95x20x3

    BB Shrugs
    135x30
    225x20
    315x10
    405x10

    BB Rows
    135x20
    135x10

    Lateral Raise
    5x100

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

    Monday 8/18/2014
    Max Effort Dead Lift

    Deadlift from 4.5" Blocks with 55# Chains
    BARx20
    135x2
    (+chains)
    135x1
    185x1
    225x1
    315x1
    405x1
    475x1(PR)
    405x1
    315x3
    (Chains off)
    315x1

    DB Extensions
    20x10
    30x10
    35x10
    40x10
    35x10x6

    Russian Leg Curls
    BWx10x3
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  20. #170
    Senior Member PeteB's Avatar
    Join Date
    Apr 2010
    Location
    Quincy, MA
    Posts
    199
    Thursday 8/21/2014
    Max Effort Bench

    Reverse Average Band 1 Board Press
    BARx50
    (1 BRD)
    95x15
    135x5
    185x1
    225x1
    (+R Bands)
    315x1
    365x1
    385x1
    405x1
    435x0 Missed at lockout
    435x1(PR) by default

    CG Bench w/Slingshot
    185x20

    Superset:
    OH EZ Bar Extensions
    65x15x4
    Reverse BB Rows
    BWx15x4

    CG Decline w/Slingshot
    225x14

    Superset:
    CSR Mahine
    200x10x3
    Pushdowns
    60x10
    70x10
    80x10

    External Rotations with Small Band (<5#)
    30x3 sets
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  21. #171
    Senior Member PeteB's Avatar
    Join Date
    Apr 2010
    Location
    Quincy, MA
    Posts
    199
    Friday 8/22/14
    ME Squats

    Squats with 55# Chains
    BARx5
    95x5
    135x3
    185x3
    225x1
    (+Chains)
    135x1
    185x1
    245x1
    300x1
    340x1
    370x1(PR)

    Bench 5" Lockouts
    BARx50
    135x3
    225x1
    315x1
    405x1
    435x0
    425x0
    405x0
    405x1

    Reverse Grip EZ Bar Preacher Curls
    65x8x2
    (Normal Grip)
    65x8

    Russian Leg Curls
    BWx12x3

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

    Thursday 8/28/14
    ME Bench

    Reverse Band 4 Board Press
    BARx50
    (4 BRD)
    95x15
    135x5
    185x1
    225x1
    (-Reverse Strong Bands)
    315x1
    365x1
    405x1
    500x1(PR)
    505x1(PR)


    CG Bench with Slingshot
    185x20x2

    CG Incline with Slingshot
    185x12

    Superset:
    CSR Machine 200x10x5
    Pushdowns 60x10x3 70x10 80x10

    External Rotations
    3x15

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


    Saturday 8/30/14
    Bench Assistance

    5" Lockouts
    BARx50 (full range)
    95x15
    135x5
    185x1
    225x6
    275x6
    295x6
    315x6
    350x6
    365x6

    CG OH Lockouts
    BARx3?
    95x3?
    135x20x2
    225x6

    Dip Machine
    300x6
    344x6
    397x6
    350x6x3

    Standing Calf Press Machine
    225x10
    315x10
    365x10x2


    This week was somewhat of a de-load since I was on vacation.
    Last edited by PeteB; 09-05-2014 at 09:41 AM.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  22. #172
    Senior Member PeteB's Avatar
    Join Date
    Apr 2010
    Location
    Quincy, MA
    Posts
    199
    Thursday 9/4/14
    ME Bench

    Reverse Strong Band 3 Board Press
    BARx50
    (3BRD)
    95x15
    135x5
    185x1
    225x1
    (-Reverse Bands)
    315x2
    365x1
    405x1
    500x0
    500x1

    CG Bench with Slingshot
    135x1
    225x5
    245x5
    275x5

    OH EZ Bar Extensions
    65x10
    85x10
    90x10

    Dip Machine
    300x6
    325x6
    350x6
    375x6
    398x6x3

    Pushdowns
    100 reps

    External Rotations with Small Band (<5#)
    3x15
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  23. #173
    Senior Member PeteB's Avatar
    Join Date
    Apr 2010
    Location
    Quincy, MA
    Posts
    199
    Friday 9/5/2014
    ME Squats

    Reverse Strong Band Squats
    BARx10
    95x6
    135x2
    225x1
    (+R Bands)
    315x1
    365x1
    405x1
    520x1(PR)
    495x1

    Speed Deadlift
    BARx10
    135x2
    225x1
    300x1x10

    Oblique Pushdowns
    50x20x3

    One Arm Low Cable Rows
    3x10

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

    Monday 9/8/2014
    Max Effort Dead Lift

    Reverse Strong Band Deadlift
    BARx20
    135x1
    225x1
    (+RBands)
    315x1
    405x1
    495x1
    600x1(PR)
    495x1
    405x1
    315x1

    OH Extensions with Hammer Bar
    75x10x4

    Quad Extensions
    45x6
    55x6
    70x6
    90x6
    115x6
    140x6

    Russian Leg Curls
    BWx8x3
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  24. #174
    Senior Member PeteB's Avatar
    Join Date
    Apr 2010
    Location
    Quincy, MA
    Posts
    199
    Saturday 9/13/2014
    Max Effort Bench

    Reverse Strong Band 2 Board Press
    BARx50
    (add 2 BRD)
    95x15
    135x5
    185x1
    225x1
    (+R Bands)
    315x1
    365x1
    405x1
    455x1
    500x1(PR)
    475x1.5
    (Full Range)
    365x10
    365x10
    315x15

    JM Press
    95x10
    115x10
    115x10
    95x10x3

    Reverse Grip EZ Bar Curls
    65x8x3

    Wide Grip Pushdowns
    50x20x3

    Lying External Rotations
    4x50x1

    Band External Rotations
    1x30



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




    Monday 9/15/2014
    Max Effort Dead Lift

    Deadlift with Drapped Mini Bands

    BARx20
    135x1
    225x1
    (+M)
    135x1
    225x1
    315x1
    405x1
    455x1
    365x1
    315x1
    225x5

    Weighted decline situps
    45x10x3

    RH (slow)
    BWx10x3

    One Hand Reverse Grip Pushdowns
    20x30
    25x20
    30x10
    30x10
    30x10
    20x20

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



    Thursday 9/18/2014
    Max Effort Bench

    Reverse Average Band 4 Board Press
    BARx50
    95x15
    135x5
    185x1
    225x1
    (+RB)
    315x1
    365x1
    385x1
    405x1
    425x1
    405x1x8

    CG Bench with Sling Shot
    185x3
    225x3
    245x3
    275x5

    OH Hammer Bar Extensions
    75x12x3

    Band Pushdowns
    Mx50
    MMx50
    Lx50
    AVGx50x2
    AVGx100

    DB Extensions
    35x6x4

    External Rotations 4x50x1

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



    Friday 9/19/2014
    ME Squats

    Average Band Squats
    BARx5
    95x5
    135x3
    185x1
    225x1
    (+Avg Bands)
    BARx2
    135x1
    185x1
    225x1
    245x1
    275x1
    300x1
    315x1
    (+Inzer knee wraps)
    315x1
    335x1

    OH Extensions with Hammer Bar
    75x8x4

    Hammer Bar Curls
    75x6x4

    Oblique Pushdowns
    85x20
    75x20
    70x20

    One Arm Reverse Grip Pushdowns
    20x20x3

    External Rotations
    4x50x1

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



    Monday 9/22/2014
    Max Effort Dead Lift

    Reverse Average Band Deadlift From 4" Blocks
    BARx20
    135x1
    225x1
    (+R Bands)
    225x1
    315x1
    405x1
    475x1
    565x1(PR)
    570x1(PR)

    495x1
    405x1
    (Straight Weight)
    405x1

    Hanging Plate Bench
    95x30x3

    Incline Situps
    45x10x3

    Russian Leg Curls BWx12x3


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


    Thursday 9/25/2014
    Max Effort Bench

    Reverse Average Band 3 Board Press
    BARx50
    95x15
    (3 BRD)
    135x5
    185x1
    225x1
    (+R Bands)
    315x1
    365x1
    385x1
    405x1
    435x1(PR)
    445x0

    CG Bench w/ Slingshot
    135x1
    185x1
    225x1
    245x1
    275x1
    300x2

    JM Press
    65x10
    95x10
    105x10
    115x10
    135x10
    145x10

    Hammer Bar Curls
    75x8x4

    **************************************************************************************************** ****
    Last edited by PeteB; 09-26-2014 at 03:28 PM.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  25. #175
    Senior Member PeteB's Avatar
    Join Date
    Apr 2010
    Location
    Quincy, MA
    Posts
    199
    Friday 9/26/2014
    Max Effort Squats

    Reverse Average Band Squats
    BARx10
    95x5
    135x5
    185x1
    225x1
    (+R Bands)
    315x1
    365x1
    385x1
    405x1
    455x1
    480x1(PR)
    (+Knee wraps)
    485x1(DPR)

    OH Lockouts
    95x20
    135x20
    155x1
    175x1
    195x1
    215x1
    225x1
    245x1
    275x1

    Oblique Pushdowns
    75x20x3

    One Arm Reverse Grip Pushdowns
    20x20x3

    Russian Leg Curls
    BWx8x4


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

    Wednesday 10/1/2014
    Accessory

    Russian Leg Curls
    BWx20x1

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

    Thursday 10/2/2014
    Max Effort Bench

    Reverse Average Band 2 Board Press
    BARx50
    95x15
    135x5
    (+2 BRD)
    185x1
    225x1
    (+ R Green Bands)
    315x1
    365x1
    385x1
    405x1
    440x1(PR)
    CG Full Range + Slingshot
    315x16

    PC BB Extension
    95x10x2
    95x12

    Wipers
    2.5x20
    5x20
    5x50

    CSR Machine
    200x10x3

    Pushdowns
    70x10
    80x10
    85x10

    Rope Facepulls
    30x10
    40x10
    50x10


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


    Friday 10/3/2014
    Deload Squats

    Leg Curls
    75x8
    80x8
    85x8
    90x8
    100x8

    Quad Extension
    100x8
    120x8
    140x8
    160x8
    180x8

    Hip Abductions
    4x8

    Hip Adductions
    4x8

    Standing Abs Pulldowns
    50x10
    60x10
    70x10
    80x10
    85x10

    One Arm Rope Pushdowns
    20x30x3


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


    Monday 10/6/2014
    Max Effort Dead Lift

    Reverse Light Band Deadlift from 6" Blocks
    BARx20
    135x3
    225x1
    (+Rev Bands)
    315x1
    365x1
    455x1
    545x1(PR)
    495x1
    405x1
    (-Rev Bands)
    315x3

    Hanging Plate Bench
    95x30x3

    One Arm Rope Pushdowns
    25x20x3

    Superset: Russian Leg Curls / Planks
    Russian Leg Curls BWx5x3
    Planks 30s 30s 60s
    Last edited by PeteB; 10-07-2014 at 11:31 AM.
    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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