The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member PeteB's Avatar
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    Pete's Training Journal

    Doing a meet in October (17th Annual RPS Power Challenge October 12-13)...thought I'd start a journal leading up to the meet.

    I havent checked my weight in a few weeks, but Im guessing im around 215# (6'-1"). I'm definitely more of a bench guy, but my deadlift isnt that embarrassing, squat is lower than my deadlift.

    I currently train using Westside Method.

    This is my current split:
    Monday DE bench
    Tuesday ME lower
    Wednesday Rest
    Thursday ME bench
    Friday DE lower
    Weekend rest

    This will be my first meet...Current gym PRs: Squat 405 - Bench 350 - Deadlift 500.

    I will post stuff back since the begining of the year.




    1/1/2013 Tuesday Max Effort Lower

    Reverse Strong Band Conventional Deadlift from 2 Plates

    315x1, 405x1, 495x1, 560x1, 365x12, GHR BWx5x5 - Incline sit-ups BWx10x3 - Quad extensions 50x30/20/10/10/20/30.
    Last edited by PeteB; 08-16-2013 at 08:18 PM.
    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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  3. #2
    Senior Member PeteB's Avatar
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    1/3/2013 Thursday Max Effort Bench

    Fat Bar Floor Press (Thumbs)1.25" diameter bar
    185x1, 225x1, 250x1, 275x1, 300x0, 300x0, 175x20

    Barbell floor extensions 65x10 95x10x2 - Shrugs (behind back) 135x10 185x10 225x10 275x10 - OH barbell extensions 45x40 45x30 50x20 65x10 65x10 50x20 45x30 45x40 - EZ bar seated rows 180x6 190x6 200x6 210x6.

    Not sure why I couldnít lock out either attempt at 300. Shoulder may have been holdingme back, also havent floor pressed in a year.
    Last edited by PeteB; 05-10-2013 at 10:16 AM.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  4. #3
    Senior Member PeteB's Avatar
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    1/4/2013 Friday
    Dynamic Effort Lower

    Speed Box Squat - below parallel L bands choked
    185x2x8

    Speed DL 250x2x5 -
    45 degree back extensions 45x30 45x20 65x10 65x10 45x20 45x30 -
    Barbell curls 35x40 35x30 35x20 35x10 35x10 35x20 35x30 35x40 45x20 -
    Upright rows (rope) 60x20x3 -
    Cable side bends 100x20x3.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  5. #4
    Senior Member PeteB's Avatar
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    1/7/2013 Monday
    Dynamic Effort Bench
    Speed bench flat w/M bands doubled
    105x3x9
    135x1 205x1 215x1

    Dumbell flys 25x3x9 -
    Trifector: JM press 95x10x3 / Ultra close grip bench 95x10x3 / JM press 95x10x3 -
    SS: DB floor extension 30x15x3 / External rotations 3x20 -
    SS: DB rollbacks 50x10x3; Rear delt raise 45x10x2 35x10 15x20.



    1/8/2013 Tuesday

    Max Effort Lower
    Deload Squats
    225x5x2 (added knee wraps - just got them) 225x1, 275x1, [hamstring made a pop sound under the wraps Ii think it had to do with the tightness of the wraps]

    Seated calf press 45x40/30/20 70x10 70x10 45x20/30.

    Feels like a 1st degree lower hammy pull on 275x1. WTF this was a deload day! The knee wraps must have been too tight on the hamstring tendon.


    1/9/2013 Wednesday

    Home - Rehab - Prone leg curls BWx25x3.


    1/10/2013 Thursday
    Max Effort Bench

    Floor Press (Thumbs)
    185x1, 225x1, 275x1, 300x0, 225x8, 95x30 95x20 95x10 95x10 95x20 95x30 95x20.

    Trifector: JM press 95x8x3 / Barbell extensions 95x8x3 / JM press 95x8x3 -
    DB shrugs 70x50x1 -
    Parallel grip seated rows 150x50x1 -
    Lateral raise 3x50x1 -
    SS: External rotations 3x20 / Hammer curls 3x10.

    Still couldnt lockout the 300. FUCK



    1/11/2013 Friday

    Trifector: JM press 95x8x3 / Barbell extensions 95x8 95x5 95x8 / JM press 95x8x3 - DB shrugs 70x50x1 - Parallel grip seated rows 150x50x1 - Lateral raise 3x100x1 - SS: External rotations 3x20 / Hammer curls 40x10x3.

    Skipped DE lower work to rest hamstring tendon, which feels 99% fine, but I donít want to chance it.
    Last edited by PeteB; 05-10-2013 at 10:30 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. #5
    Senior Member PeteB's Avatar
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    1/14/2013Monday

    Dynamic Effort Bench
    Speed bench w/M bands doubled
    115x3x8 135x1 205x1 -
    Standing OHP 95x20 95x15 -
    Trifector: JM press 95x8x3 / OH extensions 95x4/4/6 / JM press 95x8x3 -
    Face pulls 70x10x4 -
    Close grip seated row 200x5 220x5 240x5 250x5 -
    Rope pushdowns 20x30 30x20 40x10 40x10 50x5 30x20 20x30.
    Home: External DB rotations 4x50x1.



    1/17/2013 Thursday

    Max Effort Bench
    Reverse Band Bench Press 2RM
    135x5, 185x1, 225x1, (+rS) 315x1, 365x1, 405x1, 480x2(PR), 365x16, 225x1

    Trifector: OH barbell extensions 65x8x3 / Barbell floor extensions 65x8x3 / OH barbell extensions 65x8x3 -
    One arm t-bar rows 45x8 90x8 70x8 -
    One arm barbell shrugs 95x10x4 -
    Lateral raise 3x50x1 -
    Front raise 3x50x1 -
    Pushdowns 40x20 40x15x3.
    Home: S band shoulder stretching.

    1/18/2013 Friday

    Dynamic Effort Lower
    Speed Box Squat - below parallel Straight weight
    185x2x10 -
    Speed DL (+qM) 185x1x5 -
    45 degree back extensions 95x10x2 95x20 -
    Reverse barbell rows BWx10x4 -
    Close grip pulldowns 200x5 220x5 240x5 -
    Calves 90x5x10.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  7. #6
    Senior Member PeteB's Avatar
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    1/21/2013 Monday
    Dynamic Effort Bench (from home - gym closed)

    Speed bench flat w/ MM bands doubled
    65x3x8 -
    Band press (medium grip) Bar+MMx20x3 -
    CGB 65x30x3 -
    Barbell (partial) pullovers 65x10x3 -
    Lying external rotations 4x50x1.

    I had the monster minis around a 35# and 50# DB on each side (170# total). The DBs were just coming off the floor and sliding across the floor when I un-racked the bar. Therefore im estimated the band tension at 160#. This is a much higher band tension than I previously thought (120#)! My bench at home is probably higher than at the gym/official height - so that would explain it.




    1/22/2013 Tuesday
    Max Effort Lower

    Injured

    Somehow I woke up around midnight with my left knee killing me. I think I partially tore the patellar tendon. Not sure how. I didnít notice any weird pops during the day. I was squatting down to help my daughter put her game tickets into the machine but I felt no pain at the time. SUCKS!!


    1/24/2013 Thursday
    Max Effort Bench 4 Board Press
    265x1, 290x1, 315x1, 340x1, 365x0, 225x20 (365 shouldve been smoked WTF?)

    Trifector: Paul Dix press 65x8 95x8x2 / Tate press 50x8x3 / Paul Dix press 65x8 95x8x2 -DB floor extensions 30x12x4 -
    Wide grip reverse barbell rows BWx12x4.

    Home: Lying external rotations 4x50x1 - S band shoulder stretching.

    Knee still hurt

    1/25/2013 Friday
    Bench assistance (knee hurt)

    Trifector: OH barbell extensions 65x8x2 85x8x1 / DB rollbacks 40x8x3 / OH barbell extensions 65x8x2 85x8x1 -
    Lateral raise 3x50x1 -
    Front raise 3x50x1 -
    Rear delt raise 18x20x3 -
    CSDBR 60x10x4 -
    One arm barbell shrugs 100x4x10 -
    Barbell curls 65x8x3 85x8x1.
    Home: Lying external rotations 4x50x1.


    1/28/2013 Monday
    Dynamic Effort Bench

    Speed bench flat w/55# chains
    135x3x9 -
    Close grip bench 95x40 95x30 95x20 95x10 95x10 95x20 95x30 95x40 -
    Paul Dix press 95x5 115x5 135x5 145x5 -
    Pushdowns 40x10 50x10 60x10 60x10 -
    Seated parallel grip rows 5x5.
    Home: Lying external rotations 4x50x1.

    Knee still hurting actually hurts a lot more today.
    Last edited by PeteB; 07-26-2013 at 08:43 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. #7
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    Looks good mang.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  9. #8
    Senior Member PeteB's Avatar
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    Thanks ljosaitis!

    Flag Day weekend we went for a walk at Castle Island in South Boston. Little did we know, Fort Independence was open for tours - which is a rarity. I had to share this photo from our tour with all my fellow patriots that enjoy this site. I think this photo is a good representation of our countries founding principles - Family & Freedom & Strength! USA!
    Attached Images Attached Images
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  10. #9
    Senior Member PeteB's Avatar
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    6/24/2013 Monday
    Dynamic Effort Bench

    Speed bench flat w/M bands doubled
    BARx50
    95x10
    135x5
    Added M bands
    BARx5
    (I) 95x3 115x3x3
    (T) 135x3x3
    (P) 155x3x3 205x1

    Close grip incline
    135x20x2

    Incline Tate press
    3x6
    1x8

    Kaz press
    4x10
    1x6

    Cable lateral raise
    6x10

    External rotations 1x50
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  11. #10
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    With your ME bench band setup, did you go collar -> under the bench -> collar? I always do this because it's so much simpler to setup but never see others do it
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  12. #11
    Senior Member PeteB's Avatar
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    Quote Originally Posted by ljosaitis View Post
    With your ME bench band setup, did you go collar -> under the bench -> collar? I always do this because it's so much simpler to setup but never see others do it
    Yup, outside of each collar and under the bench. Not sure how else to set it up - inside the collars?
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  13. #12
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    Most people double against dumbells or pins on a rack
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  14. #13
    Senior Member PeteB's Avatar
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    My usual setup is doubled under the base of a power rack or through dumbells if some douche bag is doing curls in the power rack. Doubled greens bands would be too heavy.
    Last edited by PeteB; 08-08-2013 at 08:57 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. #14
    Senior Member KevinStarke's Avatar
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    NO POWER CAGE!?!?!?

    Just looked through a bunch of your sessions and you have some awesome strength, great 2-boards today thats a nice PR.

  16. #15
    Senior Member PeteB's Avatar
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    Quote Originally Posted by KevinStarke View Post
    NO POWER CAGE!?!?!?

    Just looked through a bunch of your sessions and you have some awesome strength, great 2-boards today thats a nice PR.
    Thanks Kevin. Hopefully I can continue to get stronger.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  17. #16
    Senior Member PeteB's Avatar
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    Monday 9/23/2013
    Max Effort Bench

    Mini-Band Bench Press
    BARx50
    95x20
    135x5
    185x1
    225x1
    (+M Bands doubled)
    135x1
    185x1
    205x1
    225x1
    250x1
    285x1
    295x1 (10#PR)
    155x20

    JM press
    95x10
    115x8
    135x6
    155x6
    175x6 (felt like I could've kept moving up with these but time was running out)

    Barbell rows
    135x5
    185x5
    205x5
    225x5

    Reverse fly machine
    50x50

    For now I will be switching ME bench to Monday's and DE bench to Friday's since I don't have a quality spotter on Fridays.

    New split:
    Monday ME bench
    Tuesdays Short extra bench workout
    Wednesday ME Lower (add DE squats or deads after ME movement)
    Thursday Short extra lower workout
    Friday DE bench
    Saturday & Sunday Rest
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  18. #17
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    Pete, have you ever tried Rock Tape for any of your injuries? Pull the skin away from the injured area and allows the proper blood flow. I use it a lot on my lower back which allows me to squat and dead lift pain free.

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