Pistol's Log

[Pistol Pete]

Starting Date: Dec. 27, 2009
Age: 25
Height 6'1.5"
BW: 185

Starting weights:
Squat 165
BP 135
Deadlift 225
Press 75
PC 135/145
Log book stays at the gym will adjust numbers if my memory blows.

My background:
I was a sports guy, natural athlete that got away with just being able to pick things up really quickly and was willing to work harder than a lot of people who were bigger than me so I got away with being smaller, 6'1" 160 lbs, I was quick and preferred that over size. My first exposure to real resistance training was rock climbing. I would boulder about 3-4 hours a day 4 or 5 times a week. I was a back with biceps, and ripped so I was happy. Never trained at a gym for more than a month at a time, no idea what I was doing when I was there. 3 sets of 10 was my gym education, made sure the last reps of the last set needed some assistance, never saw any serious gains if at all. Body weight slowly increased as I got older and now I play rugby, really would like some meat on me to help protect my body.

[Pistol Pete]

For the first week the hardest part was actually eating the quantity of food recommended. It was painful actually especially because I wasn't seeing any gains in weight pretty sure my squats started too low and I hadn't really committed to the program (doing crossfit workouts on off days). The crossfit workouts didn't affect my ability to increase work sets so who knows.

[Pistol Pete]

Second week:
Sticking to it now for the most part,and my last "A" workout
Squat 215 5,5,5
BP 145 5,5,5
DL worked up to 340 1rep max
some friends at the gym were doing 1 rep max and curiousity got the better of me I used this as my DL component.

Think the squats are in a better range at this point, they are starting to make me work for that last rep. The bench felt like I could have easily had another 5lbs on it which would've been a 10lb jump from last week. My push muscles blow as a result of rock climbing being my only training really and I was suprised.
Tomorrow starts daily logs.
Also much easier to eat this week and happy to report jumped from 185-190 lbs in the last week.

[August West]

Second week:
Also much easier to eat this week and happy to report jumped from 185-190 lbs in the last week.

Nice, sounds like you're a size that could make big gains on this program. At 6'1, I wouldn't be surprised if the next 30 lbs or so come fairly steady with lots of milk and food. Good luck with the lifts and mega meals.

[Pistol Pete]

^^ 30lbs would be good. My original intent was to get to 205 and then work conditioning for rugby but that very quickly went out the window and I'm riding this bus until it stops.

Todays #'s
Squat 225 5,5,5

Press 95 5,5,5

Pwr Cln 150 5,5,5

Squats = goodness
I look at that press number and laugh but considering a month ago I could only put up 85lbs twice (I mean it when I say my push muscles blow) it's nice to see.
PC Was messing around with the technique a bit, I like to reread the descriptions in the book before I head to the gym and tried to follow it a little more closely, didn't like the slow until above the knees and canned it for the last workset which made it much easier, going to get a vid of the next one and hopefully Rip can tear it to pieces for me.

Diet= started slow today so tonight will be painful. Still crushing my milk everyday, and keeping a pretty close eye on the calories hitting 5000-5500 np.

Side note Not sure if anyone else has this problem but I just got home from the gym an hour ago and I already can't wait for my next work day, it just feels good when PR's and my weight are going up everyday (even if they are 95lb presses).

[Mr.City]

I have the same "problem."

[Pistol Pete]

Squats
235 5,5,5
BP
150 5,5,5
DL
270 5

Squats were feeling great again today I think I might have been lacking some hip drive after looking at my own form so I tried to focus on that today. I'm excited to hear Rip's thoughts but nothing yet.
BP I did make a 10lb jump today from 140 last workout to 150 today after feeling the 5lb increase was a joke.
DL felt great that is all.

Also because I have two days off now I succumbed to temptation and did a crossfit workout about 15 minutes after completing my deadlifts. This was a painful experience and a lesson was learned. Workout was 100 Thrusters (front squat with press to finish movement if you're not familiar)at 95lbs and every time the bar is set on the ground = 5 burpees. My counts by the end were 100 thrusters....100 burpees <-- I detest this number and am ashamed it had to get so high, time 36:53

On the plus side lifts are still going up easy and the scale now reads 195lbs. Up 10 lbs from start.

[Pistol Pete]

Jan. 17th

Squat
245 5,5,5

Press
100 5,5,4

Power clean
150 5,5,5

Squats still feeling good.
Press, not liking that 4 rep finish. Time to invest in some 1 1/4 lb plates
Powerclean felt like there were some form issues so I kept the weight at 150 for this workout and well, worked them out.

[Pistol Pete]

Jan. 19

Squats
255 5,5,5

BP
155 5,5,5

DL
280 5,

Squats still good but encountered that impingement fun when the knees don't stay out, now focusing on pushing knees out a lot.
Bench felt really easy actually, think it would've been okay with a 10lb hop again. Might try it for next bench.
DL Can't add (mathematically) weights when I'm tired actually did my last warm up set at 290 but still no problems for a full set at 280

[Pistol Pete]

Jan. 21

Squats
265 5,5,5

Press
100 5,5,4.......

Power clean
155 5,5,5 form problems corrected or so I think.

Squats- very last rep of the day was "fun" in the pure I love watching this number climb so steadily, sense of the word.
Press- Figured I'd give it another go at 100 but no dice, my puny shoulders were having non of it. Going to deload to an undetermined number and do 2.5 lb increases (not excited about this but that's what my body is telling me).
Power Clean
Was pretty good, legs didn't feel as explosive as usual though but still got it done okay.

Thoughts this week.
I've realized that when I do the workout as prescribed I don't feel like I've done a whole lot of work, so I feel the need to do some more.
Sunday I did 1RM squat after the workout cause I was curious--320
Tuesday I did a bunch of squat snatches after my SS workout and then a hang snatch workout later that day.
Thursday Did some more squat snatch and could tell I was weaker than usual.
Biggest disappointment of the week,
Weight =195lbs 0 gain and I am eating 3000+ calories and drinking my milk another 2000+ calories
Realization stop f**king around and stick to the program get in, get out, drink milk, gain weight!!
Got some good motivation though while I was working out on Tuesday. Was in the school gym watching some football players squat, O-line by the looks but it's Canadian university football (meaning they're not the same level athletes as a college team in the states at all) anyways, they were rep'ing about 360 doing quarter maybe half squats and struggling. My Goal -- I'm going to be deep squatting more than them before the term is up.

[Mr.City]

Time to up the calories even more, my friend. Perhaps it's time to McDouble your motivation.

[Pistol Pete]

I've been trying to do it on healthier foods, I do have the metabolism of a jack russell terrier after a case of red bull and a pound of blow though so it might come down to that. Going to try one more week with non fast food and 6500+ calories (food journal time too I'll keep you posted), if that doesn't work I'm following Dr. Nick's orders "if you're not sure about something, rub it against a piece of paper. If the paper turns clear, it's your window to weight gain.

[Pistol Pete]

Jan. 24th

Sq
275 5,4,5

BP
160 5,5,5

DL
290 5

Stepping into my second set of squats my stance was narrower than usual and lost focus towards the end. Doing 275 again next session to nail this weight and going to try 285 after but I get the feeling it's time for the 5lb jumps from here on.
BP
Still adjusting well to the increased weight, had to work for the last rep
DL
Feeling good, end of the week will be about 90% of current 1RM so it will be interesting.

Bonus:
Up 3-5 lbs from Thursday, rest/increased food/cutting out the bullshit workouts have hopefully solved this problem.

[Pistol Pete]

Jan. 26th

Squat
275 2,5,5,5

Press
80 5,5,5

Power Clean
160 5,5,5

Squats were fun today, started out with a bar that had no knurls in the middle and after my 2nd rep on the first set it slid halfway down my back and I just let it go rather than mangle my shoulders/back. Got some funny looks, but I was just laughing. Talked some kids doing bench beside me into swapping bars after explaining what happened, 5x3 went up without much fuss after that.
Press is down to 80 and doing 2.5lb increases from here on up, also going to reread the form as this felt tougher than I think it should've.
Power Clean
I'm starting to have to get under the bar a little more instead of just cleaning it up to the shoulders.

[Pistol Pete]

Tweaked my glute in early Feb. after I took care of that (thank you Starr) an old shoulder injury resurfaced. So it's been little discouraging but back to SS now after some rehab there. Still working on shoulder which only bothers me during BP now so taking it light.

April. 12
Squats
225 5,5,5
Reset the squats and narrowed my stance compared to where I was (very wide) this felt more difficult than I thought it would might consider going even a little lower on the reset with the stance change, will evaluate next workout.

Press
105 5,5,5
This felt good because when I stopped in Feb. I had peaked at 95lbs for 3 sets of 5 failed at 100 on the last set.

DL
310 5,
Pretty easy, think I have Starr to thank for that. Still double overhand no hook grip pretty sure I'll get to a point I can't lift it off the ground before my grip fails.

I know this isn't usually the Press day but as stated above shoulder wasn't doing well with BP so I subbed it in. I'm going to try some light bench next time it comes up and see how it feels.
Body weight still 195 back to eating like a champ hoping to hit 205-210. At that point I"ll start tapering off the food, I'd be carrying an extra 20/25 lbs over last season and 80 minutes of running with very little conditioning work is going to be interesting...

[Pistol Pete]

Apr. 14

Squat
235 5,5,5
Went back to my original stance today just to see how it felt. Still hard squats, apparently taking a couple months off from squatting makes squatting hard again, hoping my legs don't take to long to wake up.

Press
108 5,5,5
Strange weight i know but no microplates at my gym, taped a 3lb dumbbell to the bar.
Did some light bench press and it felt alright, going to continue working the press every workout and do the Starr rehab for bench press at the end

Power Clean
170 3,3,3,3,3
No issues just switched to the 3's and I like it, let's me keep my form a little sharper.

[Pistol Pete]

Apr. 17

Squats
245 5,5,5

Press
110 5,5,3 +2 pushpress

DL
320 5

So after me boasting about my grip strength on the 14th, life or rather 320 lbs put my ego back in check.

I know many people say 1RM for a Novice is pointless, but I like to see how much it improves and it's motivating. So I did a pseudomax the gym closed before I could finish.
Pseudomax was 390 felt like I would've pulled a little more but never got to try due to gym closing. early March it was 350 so I did 350,360,370,380,390. I wasn't expecting a significant gain because I haven't been doing much (heavy) lifting since early Feb. with the glute injury. So really I was hoping for 10 maybe 20 lbs but this blew me away, and I really can't figure out how this happened. I haven't done heavy lifts since my last true max DL except for the last 2 workouts earlier in the week. WTF?!?

[Pistol Pete]

Apr. 19

Squats
255 5,5,5
Felt heavy going to start 5 lb increases, don't want to stall at 285 again.

Press
105 5,5,5
Great math skills = weight fail...
110 5,4
To annoyed to carry on after the weight fuck up and miss.

Power Clean
175 3,3,3,3,3

[Pistol Pete]

Squats
260 5,5,5
Squats continue to feel tough maybe I'm just being a mangina.

Bench Press
150 5,5,5
Warmed up and the shoulder felt good so bench is back in dropped it 15 lbs from last work weight and it felt like I wouldn't have been able to do much more, thinking 2.5 lb increases at this point, it stalled at 165 earlier in the year.

DL

330 5
Felt tough, after having my 1RM cut short on the 17th I wanted to see what it really was so 19th (405) but think I wasn't fully recovered from this.

[Pistol Pete]

Apr. 23

Squats
265 5,5,5
Changed gyms and lifting in front of a mirror I think is messing with me. I'm watching for my depth as opposed to feeling it and think I'm missing the bounce at the bottom. Going to try facing away from mirror Monday.

Press
110 5,5,6

I got cheeky at the end and was still feeling fresh so I wanted to know if I could do 1 more rep. This is a nice change for once seeing as how this lift has been my crux. Hopefully this pattern continues.

Power Clean
180 3,3,3,3,3
Have been making some minor technique changes to this lift for the last few days. Could tell when it was all clicking because I'd just about take it off the chin.

[Pistol Pete]

Apr. 26

Squats
270 5,5,5
I'm a lot more nervous than I was under the bar with this much weight the first time around, I think I just know 285 was my stall point and I'm anxious to see what happens when I get there.

Bench
155 5,5,5
Wasn't bad, no pain in the shoulder and continuing to do rehab exercises

Dead Lift
340 5
This felt tough, debating about 5 lb jump next week, we'll see how I feel.

Bonus = Tipped the scales at 200 today. Continuing to eat like it's my job and no crossfit I think it was slowing me down.

[Pistol Pete]

First rugby practice of the season = no good.
Hit my head right on someones hip when I went to tackle and lots of neck pain ensued. Dr. tomorrow and a few days of nothing but eating well and ice and we'll see how bad this really is. Can't turn past about 60 degrees in either direction without intense pain.
Not happy.

[Pistol Pete]

Alright so the walk in clinic Dr. sucked and didn't even do a hands on assessment would've been better off calling my roomie from paramedic college, but x-rays were clear which is all I really wanted from him. Chiro and physio are next on the bill but the good news, the only thing that causes pain is turning my head which none of the starting strength lifts require, worked out today no problem. If only I could play rugby :mad:

Apr. 29
Squats
275 5,5,5

Felt suprisingly easy for how they've been going lately. 10lbs off of where I stalled last time and my last squats at this weight didn't give me much of a challenge either aka I'm still nervous/worried for 285+. Focus over the next week is lots of food and rest so I can keep progressing.

Press
112.5 5,5,5

Slow and steady progress, I'll take it. Still looking for 2" 1.25lb plates. Got some 1" from play it again sports and taped them to the bar, for $2.51 I really couldn't go wrong.

Power Cleans

185 3,3,3,3,3

My love for squats pales in comparison to my love for Olympic lifts. Technique is feeling very solid, who knows how it looks though. Going to try recording a few reps next time I do these.

[Pistol Pete]

May 1

Squats
280 5,5,5
Feels like 285 is going to go, not sure about beyond that though which would leave me where I was before...... at least the rest of the lifts are moving along.

Bench
160 5,5,5

DL
340 5
350 5
I used to think I was good at math but apparently 315 + 25 does not equal 350. Turned a pale shade of Lou Ferrigno green at my stupid mistake and hammered out the 2nd set at the actual weight.

[Pistol Pete]

May 3

Squats
285 5,5,5
Tough, but not as bad as I had made it in my head.
3 WHEELS I'M COMING FOR YOU!!! Just a tangible goal to keep me motivated.

Press
115 5,5,5
I swear everyday I don't stall on this I feel like I'm 8 and it's Christmas morning

Power Clean
195 3,3,3,3,3
Thought I used 190 last time for this weight I should start bringing my book as opposed to trying to remember all these numbers. No video but I did discover I wasn't using an aggressive shrug in the lift. Just exploding with the legs and hips and getting under the bar. There is more potential here and next PC workout is body weight reps!

[Pistol Pete]

May 5

Squats
290 5,5,5

Bench
165 5,5,5

DL

None, chiropractor wants me to lay off these until neck is good and I'm inclined to get back to playing rugby asap so I figured I'd listen. He also isn't a fan of the power clean or press because of my neck so think I'll be doing squats and bench for the next week and do some conditioning sprints to finish off the workout.

[Pistol Pete]

May 8

Squat
295 4,5,5,5
Mental fortitude fail on the first set

Bench
170 5,5,5

Dead lift
360 5
Neck is healing up fairly quickly and I stopped listening to the chiropractor about not deadlifting.
Think I'm going to bring the press back in but avoid powercleans as they still tweak it a bit.

[Pistol Pete]

New short term training goals:

Squat workset to 315
I think once that occurs I might be able to GET A FREE T-SHIRT
http://legallypumped.com/photo_player_flash.html

and Since I've never really stated the Long term goals, here they are, with updated 1RM as of May 25th on the right.
500+ dead 435
400+ squat 350
315 bench 225
315+ front squat 290 (July 16)
BW Press hoping to weigh 215-220 No 1RM done
300+ Power clean 245
200 snatch ideally higher but 200 was a goal I set the first time I ever snatched, took me about 14 tries to get 160 that day.
Level 13+ Beep Test
A quick 40 (have never done one so I don't know what is realistic for me but my acceleration needs work)
Sub 11s 100m (again not sure how realistic this is and last time I did this was 6 years ago 12.5ish (no training just an active kid)
Timeline 2 years putting me in wicked shape for my last uni. rugby season.

[Pistol Pete]

May 10
Chiro appointment this morning cleared for all lifts.

Squat
300 5,5,5
Actually felt easier than 295, hope this trend continues.

Press
117.5 5,5,5
Difficult, might be coming close to a stall again :(
Aggravates the neck a bit when I shrug at the top.

Power clean
200 3,3,3,3,3
The aggressive shrug was definitely missing before and I really need to focus on the shrug to include it in the lift at this point.
Max power clean after workout 245
Max Clean 260 technique issues at 265, catching the bar forward, drifting back on the jump about 1.5" and not getting under the weight fast enough/not pulling it high enough.
Max front squat to date 260 as a result of the clean and not necessarily my true max, I might have been a little conservative with some of those goals after looking at today.

[Pistol Pete]

Okay so I'm supposed to be focusing on conditioning right now for rugby but 3 wheels is just so close!!! How can I say no to that.

May 12

Squats
305 5,5,5
Felt knees coming in a bit on last set for a couple reps, focus on knees out next time.

BP
175 5,5,5

Deadlift
370 5
Did some sets at 135 after to work on switching the alternate grip around. Left closed right open as opposed to how I've lifted every other time right closed left open. Just didn't feel comfortable at first (old shoulder injury plaguing my mind). Going to do next DL day all on the new grip from warmup sets to work to try to solidify the feeling/technique.

[Pistol Pete]

May 14

Squats
310 5,5,5
Tough, first set felt the most difficult and no problems keeping the knees out it just now requires some focus. Fingers crossed for 3 wheel Monday.

Press
120 5,5,5
Tough as usual but no real issues.

Power Cleans
205 3,3,3,3,3
Weight felt heavy on first set until I remembered SHRUG!! It got lighter after that. Still need to cue myself before the lifts to Shrug.

Absolutely loving the lifting right now. Everything is just moving along smoothly (knock on wood).

[Pistol Pete]

May 17

Squats
315 5,5,5
Some reps I feel the depth was questionable so will be repeating this weight next workout to ensure ROM is there.

Bench
180 5,5,5

DL
380 5
This was extremely tough and my deads will be seeing 5 lb hops from here on out :(

Don't think I had fully recovered from the weekend. 4 guys from my old crossfit gym qualified for Canadian Nationals so they were doing a fundraiser so they could get to Calgary to compete. It included the crossfit equivalent of the beer mile on Saturday which I partook in.
Chug a beer before each round, 3 rounds for time:
400m run
21 KB swings 53lb
12 Seizure pullups

Followed by 2 hours of touch rugby on Sunday which is why I had some questionable reps on the squats. The hardest part of the squats was putting 315lbs on fresh sunburn.

[Pistol Pete]

May 20 Epic Fail - never lifting before noon again.

Squats
315 5,5,0
2nd set felt like rep 5 was a 1rm effort, quads felt dead after this. 10 minutes rest before 3rd set and I couldn't even stop myself at the bottom on the first rep. I just kept going right into the safeties

Press
122.5 5,5,5
The only exercise that didn't absolutely suck. Was still tough

Power Cleans
Didn't even make it to the work weight (supposed to be 210). Got to 185 on the warmups and missed my first rep. Legs were absolutely shot after those squats and 185 was hard enough I called it a day.

Possible reasons for shit performance:
-Shit recovery over the past 2 days, woke up in the middle of the night starving both nights, there has been a lack of food in my house lately.
-Deadlift on Monday was about the hardest thing I've done since starting this program.
-Lifted in the morning which I've never done before.
-Too much activity this week? light crossfit Saturday, touch Rugby Sunday, Lift Monday, Tuesday Rugby practice, Wed off (shit recovery), Thursday- EPIC FAIL!!!
I'm thinking it's probably an accumulation of too much work with too little recovery. Any insight is welcome though.

Maybe it's time for a belt but it's my legs that couldn't do it so I don't know.
Going to take the next week off of heavy leg work. Worksets at 50% eat a shit ton and focus on good recovery. Hopefully that fixes it.

[DV]

I'm thinking it's probably an accumulation of too much work with too little recovery. Any insight is welcome though.

Maybe it's time for a belt but it's my legs that couldn't do it so I don't know.
Going to take the next week off of heavy leg work. Worksets at 50% eat a shit ton and focus on good recovery. Hopefully that fixes it.

Heya Pistol (is this in any way inspired by "I Love You Man"?). Anyway - inspiring progress (insane cleans). Below my 2 cents:

Definately it is a recovery issue. Luckily it is not a total recovery failure, rather a blip in recovery since you have been doing too much and eating too little. Rip would probably not recommend going to 50% for a week. Rather taking perhaps one workout off, and then eating like crazy.

About the belt he recommends it for those of us, who have had back problems, or those who want to lift more, ie. for competetion or the like. If you have no issues, I wouldn't bother yet.

Again - congrats on some pretty serious progress and some enviable cleans.

[Pistol Pete]

I wish I could say it was inspired by Pistol Pete Maravich basketball legend but yes it is from "I Love You Man" and has become my nick name thanks to my rugby team.

That's pretty much the conclusion I had but I've had days that were crap recovery and had been able to progress through them before. I'm thinking this weight is much closer to the max I'm presently capable of though. The 50% week was partly to deal with a small hip flexor issue that is exacerbated by heavy deep squats and partly because I was just overly annoyed at a shit training day. I'm debating now about actually just doing hill sprints as the squat component as running doesn't bother it. This not only allows it to recover but also has the added bonus of some much needed conditioning work. There is a nice hill 100m from my school gym so it would work out nicely.

As for the cleans thanks. It is by far my favourite lift and I'm thinking the month of crossfit before I started SS really helped me get a decent technique base for the lift.

Checked out your log too. Goodluck getting back to those 5RM PR's that is a nice squat and I'm definitely jealous of your 176 lb Press, that is actually an inconceivable press weight for me at this point in time.

Thanks for the input, it's what I had suspected myself but it's always nice to see someone who's got more experience come to the same conclusion.

[Pistol Pete]

May. 25

After my sub par performance on the 21st I needed a motivation day. So after doing some warmup squats and the hip feeling good I proceeded for 1RM day in my quest to the 1000lb club / see how much further I needed to go.

Squats
340 1
350 1
355 x

Bench
Really wanted to get todays workset in as the upper body stuff wasn't the issue last workout.

185 5,5,5

Dead lift

405 1
415 1
425 1
435 1
445 x
Probably could've hit 440 but decided that was enough.

After seeing the 1000lb club within my grasp, I had to give it a go so the Bench 1RM at the end of the workout.

195 1
205 1
215 1
225 1 (slow and grindy and called it there)

1000lb club?
350+225+435= 1010 (and suddenly a free t-shirt doesn't seem as cool/important because I'd lose a training day having to lift my 1RM again and film them this time. Need to come up with some new short term goals.

Motivation day = a success.

[Pistol Pete]

May. 27

Squats

Some warm up sets to 95lbs

So that hip pain I was having turned into hip PAIN!! (mostly only during deep squats) Not impingement, tried many different stance widths.
Squats are on the out until I get this looked after.

Press
Was supposed to be 125 but I thought I was at 127.5lbs
As you can guess, it didn't go well.

127.5 3, 3+2push press, 3+2 pushpress
Will be doing correct weight 125 next time.

POWERCLEAN

210 3,3,3,3,3
Epic fun today. Apart from very minor tricep pain think I wasn't catching it with elbows up as much as I needed. Definitely need to get a camera into the mix. Gonna keep the 5lb jumps going but not sure how much longer that will fly.

[Pistol Pete]

May 31

Squats
Back squats still bother hip @ 95lbs.
Did front squats also to see if they bother hip and 95 lbs does. The hip is improving still so going to take this week off squatting also. I'm down to seeing if leg press is okay for it. Definitely not ideal but if it's pain free and lets me work the legs hard I'm game.

Bench

190 5,5,5
Difficult but got it done.

Deadlift

390 5
I was feeling good today and decided to keep the 10lb increments going. Actually felt easier than 380.

First rugby game in 7 months and the added weight and strength was very noticeable. Shedding tackles much more easily, rucking and tackling much harder.

[Pistol Pete]

Going to need some new short term goals as I've sort of reached my 315 squat workset and have reached 1000lb club.

1) Heal HIP and get back to squatting!!!
Joint capsule irritation as per physio. Sol'n = lots of stretching/foam rolling.
2) Squat workset to 355 by end of summer.
3) Bench workset to 225
4) Deadlift do I ever want a 500lb 1RM by summers end. Too lofty? Maybe but it's feeling damn solid so far.
5) Press 150 workset would be great. This I know is too lofty but that's where I'd like to be by summers end.
6) Power Clean 280 1RM. Currently 245
7) and of course for all this to happen, remain injury free from rugby.

Only lifting twice a week now because of Rugby season so progress is slower but hopefully maintainable.
It's now on paper.
Summer to me ends when I go back for training camp at the end of August.

[Pistol Pete]

June 3
Leg Press - Doesn't hurt the hip, Not ideal but it's better than nothing.
6 plates a side 5,5,5

Press
125 4,5,3+2 push press. Next week will be repeating 125 and hoping it goes, otherwise it's reset time................ I knew 150 was too lofty lol.

Power Cleans
215 3,3, miss 3,3,3
Video'd all my worksets, it's become apparent to me that I'm not getting full extension of either my knees or hips. Time to work on the technique.
Uploading them now, links will be edited in when they're up.

1st set, all that was uploaded and I have to get to rugby practice others will be here by end of night.
http://www.youtube.com/watch?v=HsuhEECTXIA

[Pistol Pete]

Rugby game Saturday was great (scored 5 trys tying the club record) except for what I'm guessing is a subluxed 3rd right sternocostal joint.

June 7

Leg press
Started to bother my hip so it's now out also. (Frustrated) and foam rolling like it's my job.

Bench Press
195 5,5,5
Did my warmups and rib felt alright so I went through with it.

Deads
400 5
Deads were also okay.

Doubt overhead press is going to feel good on it and powercleans are a definite no go. Going to do some speed deads at 50% westside style in place of cleans next workout.
Only slightly regretting decision to work out as it's now more painful than before but nothing ice, food, and rest wont fix.

[Pistol Pete]

June 10

Press
125 Forgot what it was but it wasn't pretty reset to 95lbs

Cleans were not fun on the rib so I did speed pulls speed deads at 225
3,3,3,3,3,3,3,3 1 min rest between sets

June 15

Bench
200 5,5,5

Dead
410 4, 1 15 seconds after my others.
4th rep was slow attempted the 5th and could feel the form starting to go so I stopped. It might've gone but whatever 410 again next week.

[Pistol Pete]

Aug. 4
So it's been almost 2 months off. That whole plan of staying injury free while playing rugby didn't seem to pan out surprise surprise. On the plus side, conditioning improved a lot seeing as how all I could do was run sprints.
Healthyish again.

Pretty much just reset everything 10% and will work it all back up.
Throwing in some rows to help tighten up the shoulder and scapula.

Squats
225 5,5,5
Because it's been so long for squats (3+ months) with the hip injury I took it back very low. Going to see how it feels and hopefully back to 315 inside 3 weeks. Plan on some biggish poundage hops.

BP

185 5,5,5
Little shaky but got it done.

DL
350 5

Rows
145 5,5,5

The plan: Om nom nom nom and recovery. Will still only be lifting twice a week due to practice and game schedule.
Good to be back.

[Pistol Pete]

Gonna let my online log die like my shoulder did this weekend in rugby, out for a while again. Hopefully do some lifts but see what's up after I talk to the Dr. / Surgery consult.

[Mr.City]

Hope your shoulder feels better.

[Pistol Pete]

Oct. 28 2011
Limited to front squat because of shoulder mobility.
FS 45x5x3
Bench 45x5x3
Row 45x5x3

This is the first day back to real lifts. I'm 6 months out of surgery see the surgeon next week and I'm pretty sure he's going to give me the okay for some heavier lifts so I'm starting light hoping this is the case.
Squats didn't feel great I'm thinking just because it's been so long. Everything else all good

2011/10/31

FS 55x5x3
OP 25x10x3
DL 45x5x3
Squats much easier today. Couple more weeks and the rust will hopefully be gone.

2011/11/02
FS 65x5x3
BP 50x5x3
DL 55x5x3
Squats continue to get easier. Yes I know 1 set of work weight for deads but these are all pretty warmup value-ish just giving my shoulder something to get used to.

2011/11/04
FS 75x5x3
OP 35x10x3
Row 55x5x3

2011/11/07
FS 85x5x3
BP 60x5x3
DL 85 5x3

2011/11/09
FS 95x5x3
OP 45x10x3
DL 65x15x3

2011/11/11
FS 105x5x3
Incline P 45x15x3
Seated Row 45x15x3

2011/11/14
FS 115x5x3
OP 45 x10x3
DL 135 x 1x5

2011/11/16
FS 125x5x3
BP 95 x5x3
DL 155 x 1x5

2011/11/18
FS 135 x 5x3
OP 55 x 5x3
DL 135 x 1x5

2011/11/21
FS 145 x 5x3
BP 105 5x3
DL 155x1x5

2011/11/23
FS 155 5x3
OP 65 5x3
Row 75 5x3

2011/11/25
FS 165 5x3
BP 115 5x3
DL 175 5x1

2011/11/28
FS 175 5x3
OP 70 5x3
Row 85 5x3
PC 135 3x5

2011/11/30
FS 185 5x3
BP 125 5x3
DL 195 1x5
Row 105 5x3

2011/12/02
FS 195 5x3
OP 75 5x3
PC 150 3x5
Row 115 5x3

2011/12/05
FS 205 5x3
BP 135 5x3
DL 215 1x5
Row 125 5x3

2011/12/07
FS 210 5x3
OP 80 5x3
PC 155 3x5
Row 135 5x3

2011/12/09
FS 215 5x3
BP 140 5x3
DL 235 1x5

2011/12/12
FS 220 5x3 Started going ATG instead of parallel and found it was actually easier? More stretch reflex or just more muscles involved? Either way, easier.
OP 85 5x3
PC 160 3x5
Row 140 5x3

2011/12/14 Think it was the 2 days recovery that made the ATG seem easier today was difficult(6min intevals). Not looking forward to friday.
FS 225 5x3
BP 145 5x3
DL 255 5x1

2011/12/16
FS 230 5x3
OP 90 5x3
PC 165 3x5

2011/12/19
FS 235 5x3
BP 150 5x3
DL 275 1x5