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Thread: Pete's Training Journal

  1. #101
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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.

  2. #102
    Senior Member PeteB's Avatar
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    Alin,

    Ive never heard of that. What is it, compression tape?
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  3. #103
    Senior Member PeteB's Avatar
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    Friday 1/31/2014
    Max Effort Lower

    Deadlift
    BARx20
    135x1
    225x1
    315x1
    405x1
    475x1 (very easy)

    Tried to do barbell calf raises but i couldn't get under the bar - my left shoulder cramped immediately so I skipped them.

    45 degree back extensions
    BWx40x1 (slowly getting back in to these)

    Shrugs on the hack squat
    90x10
    140x10
    190x10
    240x20
    (some genius put the hack squat 200 ft away from the free weight area where the hack squat is the only plate loaded machine around, plus they only brought over TWO 45 lb plates and six 25 lb plates -)
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  4. #104
    Senior Member PeteB's Avatar
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    Monday 2/3/2014
    Dynamic Effort Bench

    Speed bench w/M bands doubled
    135x3x4 (Index)
    135x3x3 (thumbs)
    135x3x3 (Pinkies)

    CG decline
    135x20x3

    DB rollbacks
    50x12x4

    Shrugs
    135x5
    225x5
    315x5
    405x5

    One arm rope pushdowns
    20x12x4

    CSR machine
    100x10
    150x10
    200x10
    220x10
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  5. #105
    Senior Member PeteB's Avatar
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    Tuesday 2/4/2014
    Grip work

    Hand Grippers
    100x8 (partials)
    100x3
    100x3 (inverted)
    150x3
    150x3 (inverted)
    200x7
    200x5 (inverted)

    Negatives
    200x5

    Braced
    200x7
    200x5 (inverted)
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  6. #106
    Senior Member PeteB's Avatar
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    Thursday 2/6/2014
    Max Effort Bench

    Mini-Band Bench
    BARx50
    95x15
    135x5
    Added doubled Minis
    135x1
    185x1
    205x1
    225x1
    250x2 (Failed on second rep - not sure what the deal was today, but this is extremely week for me - goal was 300x1 or 275x2 - just felt heavy - hopefully i was just wore out from snow blowing on Wednesday - also band setup is a little different at the new place - benches are higher and power cage tubes are thicker - also thought that maybe I wasn't warmed up enough yet since its been so frigging cold here)

    2 board press
    135x5
    185x5
    205x5
    225x5
    245x5
    275x6 (I couldve got more on this but no spotter...I felt really strong on these)

    OH pin press (to top of head - thumbs from smooth)
    135x5
    145x5
    155x5
    165x5
    185x5

    Reverse grip pushdowns
    50x20
    55x20
    60x20

    Band pushdowns
    Mx100
    MMx100
    Lx100

    External rotations 4x50x1

    Disappointed with the band press, but I'm not going to let it get to me.
    Last edited by PeteB; 02-07-2014 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

  7. #107
    Senior Member PeteB's Avatar
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    Friday 2/7/2014

    Grip work with Strong Grippers (Not CC)
    100x a lot (partials)
    100x4
    100x4 (inverted)
    150x4
    150x4 (inverted)
    200x8
    200x6 (inverted)

    Negatives
    200x5

    Braced
    200x8
    200x6 (inverted)

    100x50
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  8. #108
    Senior Member PeteB's Avatar
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    Sunday 2/9/2014

    Leg press
    SLEDx10
    90x10
    180x10
    270x10
    360x10
    450x10

    Incline DB curls
    25x6
    30x6
    35x6
    40x6
    45x6x2

    BB curls
    45x20x3

    Preacher DB hammer curls
    30x10x2
    30x20

    Seated calf press (super set with standing calf press)
    (BWx30)
    90x5
    (BWx30)
    180x5
    (BWx30)
    270x5
    (BWx30)
    180x5
    (BWx30)
    90x10

    BB curls
    45x20x3

    BB Shrugs
    225x30
    Last edited by PeteB; 02-10-2014 at 11:59 AM.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  9. #109
    Senior Member PeteB's Avatar
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    Monday 2/10/2014
    Dynamic Effort Bench

    Speed bench w/M bands doubled
    Warmup on decline
    BARx50
    95x15
    135x10
    Flat bench (added M)
    95x3x4 (Index on smooth)
    95x3x3 (Thumbs from smooth)
    95x3x3 (Pinkie on ring)

    DB bench
    60x20x3

    OH BB extensions
    65x20
    75x20x2

    Front raise
    2.5x100 reps

    Rope pushdowns
    40x20x3

    Biceps and calves were really sore so I kept it super light today, still got a decent pump though.
    Last edited by PeteB; 02-11-2014 at 11:25 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. #110
    Senior Member PeteB's Avatar
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    Friday 2/14/14
    Max Effort Bench

    Reverse light band (RB) Bench
    225x1
    245x1
    275x1
    315x1
    355x1
    365x3(PR)

    RB JM press
    135x5
    155x5
    185x5
    205x5
    215x5
    220x5
    225x5
    235x5
    235x5
    235x5

    Paused RB pulldowns
    Lx20x3

    Lateral raise
    5x50x1

    Front raise
    5x50x1

    DB flies
    30x5
    40x5
    50x5
    55x5
    60x5

    Superset: Rope face pulls/Single arm rope pushdowns

    Rope face pulls
    30x30
    35x30x2

    Single arm rope push downs
    25x10
    30x10
    35x10

    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

  11. #111
    Senior Member PeteB's Avatar
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    Monday 2/17/14
    DE Bench

    Speed bench with Doubled Monster Mini Bands
    BARx50
    (CG)
    95x15
    135x5
    +MM
    BARx5
    65x3
    95x3x3
    (T)
    95x3x2
    (P)
    95x3
    115x3
    (C)
    115x3
    135x3

    CG bench
    135x25x3 (felt tired from MM)

    BB curls
    45x20x3

    Single arm Tate press
    20x30x3

    CSR
    90x30x3

    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

  12. #112
    Senior Member PeteB's Avatar
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    Thursday 2/20/2014
    Max Effort Bench

    3 Board Press
    225x1
    245x1
    275x1
    295x1
    315x1
    335x1
    350x1
    350x1
    350x1

    Reverse mini band bench
    (Thumbs from smooth)
    225x5
    (Pinkies on ring)
    250x5
    250x5
    250x8

    Band pushdowns
    Average Band x100

    External rotations
    4x50x1

    I meant to grab my 4 boards but didn't realize I had the 3 boards until I sat on the bench - Oh well. I Got kicked out of the gym at closing time. At least I got to bench a little.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  13. #113
    Senior Member PeteB's Avatar
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    Monday2/24/2014
    Dynamic Effort Bench

    Speed bench w/Mini bands doubled
    BARx50
    (Index on smooth)
    95x15
    135x5
    (added mini bands)
    135x3x3
    (Thumbs from smooth)
    135x3x3
    (Pinkies on ring)
    135x3x3
    205x1

    DB Incline
    55x25x2

    Tate press
    45x20x3

    Reverse DB flies
    7.5x20x3

    V-bar pushdowns
    80x20x3

    Speed felt really good - lately bands have been feeling heavier 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

  14. #114
    Senior Member PeteB's Avatar
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    Tuesday 2/25/2014
    Bench assistance

    Band pushdowns
    Lx100x3

    Band pullaparts
    Lx15x3

    Band curls
    Lx40x2
    Last edited by PeteB; 03-13-2014 at 01:39 PM.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  15. #115
    Senior Member PeteB's Avatar
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    Thursday 2/27/2014
    Max Effort Bench

    4 Board Mini Band Press
    Normal warmup
    (added doubled mini bands)
    185x1
    205x1
    225x1
    245x1
    275x1
    295x1
    295x1
    295x1

    Reverse Mini Band 4 Board
    315x3
    335x1
    355x1
    365x1
    385x1
    405x1

    SS: Pushdowns / Rope hammer curls:

    Pushdowns
    70x10x8

    Rope hammer curls
    40x10x8

    Didn't have a spotter for the 4 board band press.
    Last edited by PeteB; 02-28-2014 at 08:13 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. #116
    Senior Member PeteB's Avatar
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    Friday 2/28/2014
    Max Effort Lower

    Reverse Light Band Deadlift
    135x2
    225x1
    (added reverse Light bands choked around pin at 5 ft off the floor)
    225x1
    315x1
    405x1
    515x1 (Last PR)
    405x1
    315x1 (no bands)

    SLDL
    135x5
    225x5
    250x5

    Close grip pullups
    BWx10x3

    CSR machine
    150x15x3

    Face pulls
    40x25
    45x25

    My plan today was to work up to my last PR which was back in the fall, before I F-ed up my SI joint. I definitely had 520 in me, but i just wanted to test my deadlift.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  17. #117
    Senior Member PeteB's Avatar
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    Monday 3/3/2014
    Dynamic Effort Bench

    Speed bench w/MM bands doubled
    BARx50
    95x15 135x5
    +MM
    (CG) BARx5 65x3 95x3x3
    (T) 95x3x2
    (P) 115x3x2
    (C) 115x3 135x3 155x1

    Hammer strength incline (neutral grip)
    135x30x3

    Tate press
    50x20x3

    Lateral raise
    10x20x3

    Single arm rope push downs
    3x20
    Last edited by PeteB; 03-13-2014 at 01:39 PM.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  18. #118
    Senior Member PeteB's Avatar
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    Tuesday 3/4/2014
    Bench assistance

    Band pushdowns
    Average x50x3

    Band pull aparts
    Lx15x3

    External rotations
    4x50x1
    Last edited by PeteB; 03-13-2014 at 01:39 PM.
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  19. #119
    Senior Member PeteB's Avatar
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    Thursday 3/6/2014
    Max Effort Bench (Deload)

    Close Grip Decline
    BARx50
    95x15
    135x5
    185x1
    225x1
    245x1
    275x2
    225x3

    Decline JM press
    95x8
    115x8
    135x8

    OH BB extensions
    65x20x3

    Nautilus seated rows
    180x10
    270x10
    320x10
    360x10

    BB preacher curls
    65x10x2
    85x10

    Reverse grip pushdowns
    50x20x2
    70x10
    40x30
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  20. #120
    Senior Member PeteB's Avatar
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    Friday 3/7/2014
    Max Effort Lower

    Reverse Light Band Squats
    95x?
    135x2
    185x1
    225x1
    (added rL)
    225x1
    275x1
    315x1
    365x1
    405x1
    425x1
    315x1 (straight weight)

    Weighted decline situps
    45x10x3

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

  21. #121
    Senior Member PeteB's Avatar
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    Monday 3/10/2014
    Dynamic Effort Bench

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

    CG Incline
    135x20x2

    DB rollbacks
    50x20x3

    Single arm Tate press
    20x30x3

    Face pulls
    40x60x1
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  22. #122
    Senior Member PeteB's Avatar
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    Thursday 3/13/2014
    Max Effort Bench

    Floor Press with 55# Chains
    BARx50
    95x15
    135x5
    185x1
    225x1
    (added 55# chains)
    135x1
    185x1
    205x1
    225x1
    245x1
    275x1
    300x1(PR)
    275x1

    Seated DB OH
    50x5 60x5 70x8

    PC barbell extensions
    95x10
    115x8
    135x6
    145x3

    Pec deck
    100x10
    110x10
    120x10
    130x10

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

  23. #123
    Senior Member PeteB's Avatar
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    Monday 3/17/2014
    Dynamic Effort Bench

    Speed bench w/MM bands doubled
    BARx50
    (CG) 95x15 135x5 (+MM) BARx5 65x3 95x3x3
    (T) 95x3x2
    (P) 115x3x2
    (C) 115x3 135x3 155x1

    CG decline
    135x25x3

    Incline Tate press
    45x20x3

    SS: Pull ups BWx10x3 - Lateral raise 15x15x3

    Nautilus seated row
    180x10
    270x10
    320x10

    Single arm rope pushdowns
    30x20x3
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  24. #124
    Senior Member PeteB's Avatar
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    Thursday 3/20/2014
    Max Effort Bench

    Reverse Average Band Bench
    BARx50
    95x15
    135x5
    185x1
    225x1
    (+Reverse Greens)
    315x1
    325x1
    365x1
    385x1
    415x1
    455x1 (100%)

    SS:
    Close grip decline (pinkie on smooth)
    135x6x2
    155x6x2
    175x6x2
    195x6x2
    205x6x2

    DB pullovers
    50x10x5

    SS:
    Face pulls
    40x20x3

    One arm Tate press
    25x20x3
    Gym PRs (Unequipped): Squat 405 Bench 350 (@225 BW) DL 500
    My training journal: http://www.wannabebig.com/forums/sho...light=pete%27s

  25. #125
    Senior Member PeteB's Avatar
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    Friday 3/21/2014
    Max Effort Lower

    Deadlift with 55# Chains
    135x1
    225x1
    (added chains)
    135x1
    225x1
    315x1
    405x1
    465x1(PR)
    315x8

    I wanted to do a lot more, but due to a personal commitment, I had to leave.
    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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