John Petrizzo's Training Log

[John Petrizzo]

11/21

Squat - 45x10, 95x5, 135x5, 185x3, 225x2, 275x2, 315x1, 365x1, 405x1, 455x2x3
Bench - 45x10, 95x5, 135x5, 185x3, 225x2, 275x1, 315x2x3
Pull-ups - BWx9x3

Pretty good session. Happy with the bar speed on my squats and bench presses. Shoulder is still a little twingy.





I hope everyone has a great Thanksgiving.

[John Petrizzo]

11/22

Airdyne Intervals

11/23

P. Squat - 45x10, 95x5, 135x5, 185x3, 225x2, 275x2, 315x1, 365x1, 405x2x3
Press - 45x5, 95x5, 135x3, 185x1, 225x2x3
Deadlift - 135x5, 225x3, 315x2, 405x1, 455x1, 505x2x3
Chins - BWx10, 9, 9

Okay session. Did this a day or two earlier than usual just to take advantage of the fact that I was off from work and would not have to rush as much. Presses and deadlifts were both a little harder than I would have liked, but I was very happy with my pause squats. Also, got to train with D'Agostino. We realized during our session that we have trained together every Thanksgiving since 2012. Pretty cool.







I hope everyone had a great Thanksgiving.

[MartinB]

Hey John, are P. squats done as a percentage of your regular heavy squats or are they progressed as a separate exercise?

[John Petrizzo]

Hey John, are P. squats done as a percentage of your regular heavy squats or are they progressed as a separate exercise?

Hi Martin,

I usually do them as a percentage of my heavy squat day for the week. Anywhere from 10-20% lighter depending on how I feel and the rep range I am working in.

11/26

Squat - 45x10, 95x5, 135x5, 185x3, 225x2, 275x2, 335x1, 375x8x3
Bench - 45x10, 95x5, 135x5, 185x3, 225x2, 250x8x3
Chins - BWx10, 9, 9

Okay session. Trained with the Old Ball and Chain.

[John Petrizzo]

11/28

Rower Intervals

11/29

P. Squat - 45x10, 95x5, 135x5, 185x3, 225x2, 275x2, 325x8x3
Press - 45x5, 95x5, 135x2, 167x8x3
Deadlift - 135x5, 225x3, 315x2, 405x1, 425x8
SLDL - 335x8x2
Chins - BWx10x3

Okay session with the Old Ball and Chain.

[John Petrizzo]

12/2

Squat - 45x10, 95x5, 135x5, 185x3, 225x2, 275x2, 335x1, 385x1, 415x5x3
Bench - 45x10, 95x5, 135x5, 185x3, 225x2, 255x1, 280x5x3
Pull-ups - BWx9, 8, 8

12/3

Airdyne Intervals

[John Petrizzo]

12/5

Airdyne Intervals

12/6

P. Squat - 45x10, 95x5, 135x5, 185x3, 225x2, 275x2, 315x1, 370x5x3
Press - 45x5, 95x5, 135x3, 165x2, 197x5x3
Deadlift - 135x5, 225x3, 315x2, 405x1, 465x5
Deficit DL - 415x5x2
Chins - BWx10x3

Okay session.

[John Petrizzo]

12/9

Squat - 45x10, 135x5, 185x5, 225x3, 275x2, 335x1, 385x1, 425x1, 465x2x3
Bench - 45x10, 95x5, 135x5, 185x3, 225x2, 275x1, 305x1, 320x2x3
Chins - BWx8, 8, 11

Okay training session with the Old Ball and Chain. Pretty happy with the bar speed on squats and bench.



12/10

Airdyne Intervals

[John Petrizzo]

12/12

P. Squat - 45x10, 135x5, 185x3, 225x2, 275x2, 315x1, 365x1, 410x2x3
Press - 45x5, 95x5, 135x3, 165x2, 195x1, 227x2x3
Deadlift - 135x5, 225x3, 315x2, 405x1, 495x1, 515x2x3
Pull-ups - BWx8x3

Okay session. Happy with how everything felt.

[John Petrizzo]

Training schedule got a little screwed up this weekend due to family/holiday obligations.

12/15

Airdyne Intervals

12/17

Squat - 45x15, 95x5, 135x5, 185x3, 225x2, 275x2, 335x1, 380x8x3
Bench - 45x10, 95x5, 135x5, 185x3, 225x2, 252x8x3
Chins - BWx8x3

Okay session. Nothing really heavy.