Pete's Log

[PowerPete]

10APR2008 - quickie- allergies - can't breathe

hack squat all the way to the floor - substituted for squats - lazy mofo
90x10
180x5
270x5
360x5
450x3
540x2
knee killers - I'll use these for volume work next time and stick to squats for heavy work.

bent over rows
bx10
135x10
225x10
315x3
PIssed - I lost a strap somewhere and couldn't get in any heavy reps.

hammer mil press - substituted for clean and press
50x20
90x10
180x15
270x3 - ok this was a big jump but no pain no gain - my shoulder held up ok.

machine assisted pullups x20

machine assisted dips x20

Crappy workout but it's better then sleeping on the couch.

[PowerPete]

12Apr2008

grippers
coc#1x1 R&L
coc#2 x1r x0L
coc#2 x1r x0L
coc#2 x1r x0L
coc#3 x0r x0L
coc#2 x0r x0L
reverse coc#1 x0x0x0x0r x0x0x0x0L

nails
warmup trying to unbend a white nail x0x0x0x0

bending
white x1
greenx1
yellow x0 but this time I bent it a little PG PR


13 APR2008

tire flip - substitute dead machine
2px10
6px5
10px2
8px1
8px5

hammer seated rows
6px5
8px5
5px10 right
5px10 left

hammer curls
45x6
45x6

[PowerPete]

16 April 2008

raw bench - no spotters - no lift off
bx20
bx20
135x10
185x8
225x5
275x1
325x3

paused
305x3
305x3


tri pushdowns
70x20
100x12

lat pulldowns v bar
140x6
190x6
250x3

[powerandvelocity]

You seriously hack squat 540? That's impressive. Do you powerlift professionally? How much do you power squat?

[PowerPete]

You seriously hack squat 540? That's impressive. Do you powerlift professionally? How much do you power squat?

Thanks... Yeah the 540 was a big mistake. My knees still feel weird from that. I damaged something.

I always loved the bench press and did not really train the squat and dead. I usually squat 3-4 times a year. I'm starting to pick up the pace this year. I probably squatted more this year then the last 3 years put together.

My best lifts are 680 squat in briefs and wraps no spotters at the gym, 610 bench at the 10/06 meet. 550 dead lift. 99.9% of the time I train alone and I can't go as heavy as I want.

I do powerlift professionally. I've been on the injured bench since 10/06. I tore my suprasinpatus, full thickness tear. That was my last comp.

I am planning my come back for a meet in Tribes Hill, NY on 10/08.

[PowerPete]

I had to take some time off due to lots of BS at work killing my motivation.


03May2008 backyard training.
three bowls of my home made tuna surprise kept me on the can for hours this morning Smiley .


trap bar shrugs
135x10
225x10
315x8

trap bar deads
135x5
225x5
315x5
435x5

[PowerPete]

04 May 2008
Bench
bx20
bx20
135x10
185x8
225x6
275x3
315x1
345x2
345x1
tweaked bum shoulder x1 I felt something pop ... maybe a minor tear ... doesn't feel to bad.

2 boards
325x2
skipped the rest of the boards due to tweaking shoulder.

tri pushdowns
50x10x3sets

pulldows "w" bar
120x6
180x5
230x5
shoulder still feels funny....shutting it down for today.



10May2008
backyard

overhead press
bx20
95x10
115x10
shoulder feels better but still feels funny

bent over rows
135x10
225x10
275x6
315x5

trap bar deads
225x5
315x5
405x2

trap bar shrugs
225x10
315x10

curls - super set with rev curls
65x10 - 65x10
65x10 - 65x10
65x10 - 65x10


green band explosive pulldowns 3 sets of 20.

[PowerPete]

11MAY2008
backyard

tap bar over head press
bx20
95x20
135x5

trap bar deads
135x10
225x10
315x13

I am going into maintenance mode.

I have 11 months left on my GI Bill and I am going to pursue CCIE certification, the black bet of the networking world. The written is $315.00 and the lab (8hrs) is $1400.00 plus airfare and hotel. The VA will pay for the tests pass or fail. On average it takes 2.8 attempts to pass the lab. In order to pass I need to dedicate every waking moment to studying. I can do all things through Christ.

[powerandvelocity]

04 May 2008
Bench
bx20
bx20
135x10
185x8
225x6
275x3
315x1
345x2
345x1
tweaked bum shoulder x1 I felt something pop ... maybe a minor tear ... doesn't feel to bad.

2 boards
325x2
skipped the rest of the boards due to tweaking shoulder.

tri pushdowns
50x10x3sets

pulldows "w" bar
120x6
180x5
230x5
shoulder still feels funny....shutting it down for today.



10May2008
backyard

overhead press
bx20
95x10
115x10
shoulder feels better but still feels funny

bent over rows
135x10
225x10
275x6
315x5

trap bar deads
225x5
315x5
405x2

trap bar shrugs
225x10
315x10

curls - super set with rev curls
65x10 - 65x10
65x10 - 65x10
65x10 - 65x10


green band explosive pulldowns 3 sets of 20.

It looks like your body is starting to take its toll. That is another potential injury right there. You should consider working your rotator cuffs.

[PowerPete]

powerandvelocity I will add some cuff work.
I get sick of it I have been doing cuff work for the last 5 years and it does not help too much.
You name it I did it for months on end.