Pete's Log

[PowerPete]

21May2008

incline press
bx10
135x10
185x6
stopped here. Some shoulder discomfort in my bad shoulder. Maybe I popped a screw or something. day to day its ok.

bench press
warm up
135x10
185x6
225x5
275x1 paused
315x3 - too much strain on the shoulder - I took too much time off.

machine flyes
80x10 - too painful.

My focus is the ccie but I need to take some breaks too. So I'll hit the gym at least 3x a week for short 1/3 sessions. I need some help creating a template I can use for the next 11 months.

[PowerPete]

6/15 back yard

bench press
pull downs
push downs
curls


6/21/2008 - back yard

bench press
bx10
95x10
135x8
185x8
225x6
275x6
looooose blast
315x3
took off blast
315x1
med grip
225x10


pull downs
50x20
95x10
135x10
135x8

push downs
50x20
95x10
50x12

curls
50x12
50x12

_________________
I ground and pounded them as fine as the dust of the earth, And swept them into the gutter like dirt.You made them turn and run,I have destroyed all who hated me.-2 Samuel 22:41.
I chased my ememies and destroyed them; I did not stop until they were conquered -2 Samuel 22:38
I strucked them down so they did not get up;they fell beneath my feet.-2 Samuel 22:39

[PowerPete]

6/25/2008 - Backyard - I got a power rack for fathers day Smile

bench press
bx10
95x10
135x8
185x6
225x3
275x3
315x3
275x5 - paused


push downs
50x20
95x10
50x12


curls
50x20
95x10
50x12

pull downs
50x20
95x10
135x10
135x8

_________________
I ground and pounded them as fine as the dust of the earth, And swept them into the gutter like dirt.You made them turn and run,I have destroyed all who hated me.-2 Samuel 22:41.
I chased my ememies and destroyed them; I did not stop until they were conquered -2 Samuel 22:38
I strucked them down so they did not get up;they fell beneath my feet.-2 Samuel 22:39

[PowerPete]

6/28/2008 back yard 91 degrees out side

bench press
bx10
135x10
185x8
225x12

overhead press
bx20
95x10

front squat
135x10
225x10

squat
315x10

rows
135x10
225x10

_________________
I ground and pounded them as fine as the dust of the earth, And swept them into the gutter like dirt.You made them turn and run,I have destroyed all who hated me.-2 Samuel 22:41.
I chased my ememies and destroyed them; I did not stop until they were conquered -2 Samuel 22:38
I strucked them down so they did not get up;they fell beneath my feet.-2 Samuel 22:39

[PowerPete]

02 July 2008 - Gym - tnation sent a newsletter out with an interesting training program. I'm going to try it out. 2 days a week Smiley

A1) Barbell military press 8x2 - my shoulder is a mess
95x2
95x2
95x2
95x2
115x2
115x2
115x2
115x2

A2) Barbell bent-over row 8x2
225x2 225x2 225x2 225x2
275x2
275x2
275x2
275x2

Rest 90 seconds between each superset of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.

B1) Squat 8x2
365x2
365x2
365x2
365x2
365x2
365x2
365x2
365x2


B2) Double dumbbell or kettlebell swing 8x2 - super light since this is how I injured my shoulder a few months after surgery.
10x2
15x2
20x2
20x2
20x2
20x2
20x2
20x2


Rest 90 seconds between each superset of B1 and B2. Go back and forth between the sets until all the sets are completed. Take a full five minute break, and then do the Pump Phase.

A1) Barbell military press 3x6
95x6
95x6
95x6

A2) Barbell bent-over row 3x6
225x6
225x6
225x6

Rest one minute between each set of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.

B1) Squat 3x6
315x6
315x6
315x6

B2) Double dumbbell or kettlebell swing 3x6
10x6
10x6
10x6

Rest one minute between each superset of B1 and B2. Go back and forth between the sets until all the sets are completed.

I timed all my rest breaks to stick with the rest time alloted in the program.

[PowerPete]

I had to skip training yesterday. I got hit with some sort of bug (headache, lethargic, shoulder joints hurt, lower back hurt and at times it felt like someone was driving a nail in my thigh, everything was in slow motion, chills)

07JULY2008

A1) Barbell bench press 8x2
315x2
315x2
315x2
I started off with too much weight - I remember when this weight was like a toy.
275x2 I tweaked my good shoulder.
275x2
225x1
skipped
skipped

A2) pull downs 8x2
220x2
220x2
220x2
220x2
230x2
230x2
230x2
skipped


Rest 90 seconds between each set of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.

B) Deadlift 8x2 - machine - lazy.
405x2
405x2
405x2
405x2
adjusted height
405x2
405x2
405x2
405x2

Take a full five minute break, and then do the pump phase.

A1) Barbell bench press 3x6
135x1 - yup I definitely tweaked my good shoulder. Maybe I tore something.

A2) Pull downs 3x6
80x24

Rest one minute between each set of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.

B) Deadlift 3x6

skipped
skipped
skipped
Rest 90 seconds between sets.

[PowerPete]

8/12/2008 - backyard
I'm consistent at being inconsistent damn ADHD.

My new workout:
Monday squats 5x5 , push press 6x3, bent over rows 5x5

Wed front squats 3x3 or squat 2 light sets of 5, bench press or push press 2 light sets of 5

Fri Squats 1 heavy set of 5, push press or bench 1-3 rm, deads 1-3rm or bent over rows 1 heavy set of 5.


raaaaw squat
315x5
315x5
315x5

push press
95x6
95x6
95x6
both shoulders felt good

bent over rows
225x5
225x5
225x5

tri push downs
cable curls

[PowerPete]

20 Aug 2008 - day 3 - no carbs
back yard - Low Volume / Low Intensity Session

squats
warm up
bx10
135x10
225x10
275x5
315x5
315x5
315x5
315x5
Too may sets for today but who cares.
I still have major shoulder flexibility issues holding the bar.

bench press
warm up
bx20
135x10
205x6
work sets
225x5
225x5
add loose poly
I never did squats then bench wow what a significant loss of strength.
275x6

lat pulldowns - crappy power rack attachment.
100x10
125x6
140x6

[PowerPete]

22 Aug 2008 - backyard
no carbs for 5 days


bench press
bx10
135x10 - left shoulder pain
add single ply rage x
225x3
275x3
315x3
365x2
405x1
weeeeeeeeeeeeaaaaaaaaaaaaaaaaakkkkkkkkkkkkkkkkkkkk kkkkk

squats
bx10
135x10
225x10
add belt
315x3
405x1
add knee wraps
475x2
weeeeeeeeeeeeeeeeeeeeeaaaaaaaaaaaaaaaaaaakkkkkkkkk kkkkk

puill ups
x3
weeeeeeeeeeeaaaaaaaaaaaakkkkkkkkkkkkkkkkkkkkkkkkkk kkk

[PowerPete]

Re: Strongman log
Reply #58 - Today at 11:01pm Quote Modify Split this thread starting with this message as the first one of a new topic thread Remove
27 Aug 2008 - backyard.


bench press
bx30
135x10
185x5
225x5
225x5
225x5
2board
225x5
275x5
my shoulders are shot. Every time I try and go heavy and get back into more regular work outs I am reminded to focus elsewhere, CCIE in 2008!

squats
135x10
225x10
315x5
315x5
315x13 - I was going for 20 but I thought I was going to pass out. For years I have been able to do 315x20 almost anytime.
add belt
315x11

bent rows
bx10
135x5
225x5
225x5
225x15