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Thread: Pete's Log

  1. #1
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    Mar 2008
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    Default Pete's Log

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    Hi everyone. I'm a 300lbs 6'1 powerlifter. I have had 2 shoulder surgeries in the lat 3 years and I am really out of shape right now. Here is what I am doing to stay strong and cut some bodyfat.

    11March2008 Strongman Endurance training Day 2

    Sumo deads
    bx10
    135x5
    225x10
    315x10
    315x6
    315x4
    225x1
    big mistake doing 315 sumo x 1 6 days later and my ham is still all screwed up. It's starting to bug me while sitting right at the tie in at the butt.
    I tried switching toe conventional deads for the 2nd set of 315 but my nuts felt like they were going to explode. ???
    Also my lower back got so tight I could not walk after the last set so I ad to skip the farmers walk.

    After sitting down for a while my lower back felt a little better so I found some more stuff to do.

    Seated rows
    270x10 two arms at once
    180x10 each arm (single rows)
    180x10 each arm (single rows)
    180x10 each arm (single rows)
    360x2 two arms at once
    180x10 alternating each arm

    machine shrugs
    4p x 10
    6p x10
    10px10

    20 min cardio on bike.

  2. #2
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    Mar 2008
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    12march08

    am cardio
    20 min WII boxing

    13March08
    PM cardio
    20 min - elliptical

    14 March 08
    COC #1 x1
    COC #2 x 1
    COC #3 x0 x0
    COC #2 x0 x0
    COC #1 x 6


    15March08 - Strongman endurance training day 3

    Push press
    bx20
    bx20
    65x10
    95x10
    135x8
    165x6
    bx20

    stiff deads
    bx25
    bx25

    front squats
    bx5
    135x5
    225x5
    315x5 - a little high
    225x5

    dip machine
    90x10
    180x10
    25x10
    270x10

    hammer db curls
    30x10
    40x10

    side bends
    30x20
    40x20

    cardio - row machine 21 min - 2150 meters

  3. #3
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    16mar08

    cardio
    25min wii boxing

  4. #4
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    17mar08

    cardio
    Elliptical - 30 min

  5. #5
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    19mar2008 strongman endurance day1

    Praise God

    clean & press
    bx10
    bx10
    65x10
    95x10
    135x0
    135x5
    this is killing my bad shoulder in the spot where I had the bar while doing front squats last week. I am still sore/bruised from the front squats so that maybe the problem today.
    I switched to bench press
    bx20
    135x10
    185x5
    225x5
    275x5

    barbell row
    135x10
    225x10
    275x4 grip
    add straps
    275x10

    squat - I added 5 2.5 plates on each side so I can holld the bar somehow. IIstill have flexibility issues with gym bars being so narrow
    bx10
    155x10
    250x6
    335x3
    425x3
    add knee wraps
    520x3 - little high
    425x8

    I had to skip cardio at the gym...I'm planning on doing some wii boxing in a few minutes
    I drank a redline at the gym and I though I was going to have a heart attack.

  6. #6
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    20mar2008 yard work

    trap bar deads
    135x10
    225x10
    315x10

    fixing cover on pool x1

    cardio elliptical 25min

  7. #7
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    22March2008

    Wii boxing 1 hour

  8. #8
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    23March2008 -strongman conditioning-

    Push press
    bx10
    65x5
    65x5
    95x5
    135x10
    135x2 surgery shoulder is killing me.
    switched to dumbbells
    35x10
    45x10
    45x10

    deadlifts 20 sets x 1 rep 30 sec rest between sets
    bx10
    135x10
    225x5
    315x1
    30 sec
    315x1
    30 sec
    315x1
    30 sec
    315x1
    30 sec
    315x1
    30 sec
    315x1
    30 sec
    315x1
    30 sec
    315x1
    30 sec
    315x1
    30 sec
    315x1
    30 sec
    315x1
    30 sec
    315x1
    30 sec
    315x1
    30 sec
    365x1
    30 sec
    365x1
    30 sec
    365x1
    30 sec
    405x1
    30 sec
    405x1
    30 sec
    405x1
    spent rest 2 min
    405x1

    hack squat
    90x5
    180x5
    270x5
    360x5
    450x5

    grip machine
    single arm
    45x10
    90x10
    135x3
    both hands
    135x20
    180x10
    225x3 and hold for 15-20 sec

  9. #9
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    31March2008 -bench program / strongman strength program

    bench - no hand offs - no spotters
    warm up
    bx30
    95x10
    135x8
    185x6
    225x4
    275x3
    work sets
    315x3 - after surgery PR nice Smile
    I figure I'll be conservative and stop here. No pain. I'll push it a little more each week.

    pause sets
    275x3
    275x3

    2 boards - catch and throw - taking my time at the bottom.
    275x3
    315x3
    340x3
    365x1 I went for the 2nd rep and I ran out of steam.

    lockouts - conservative
    405x10 sec
    455x10 sec

    Moving on to strongman training.....

    Squats - lol right now squatting is the last thing I want to do. Wink
    135x10
    225x10
    315x6
    add belt
    405x3
    add wraps
    455x3
    495xthe bar is too high to get the weight out of the rack. I had to strip the weight and drop the uprights a notch.
    495x3
    545x3
    585x0 picked it up and didn't walk it out.

    I'm done.
    bar row 8sx3r - skipped
    clean and press 5x3 - skipped
    dips - skipped
    Cardio - skipped
    I ran out of time. I was in the gym for almost 3 hrs. I have to split these up next week.

  10. #10
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    Mar 2008
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    starting strength coach development program
    08Apr2008 bench day

    bench - no hand offs - no spotters
    warm up
    bx20
    bx20
    95x10
    135x8
    185x8
    225x5
    275x3
    work sets
    315x5 - after surgery PR nice

    pause sets
    295x3
    295x3

    3 boards - catch and throw - taking my time at the bottom.
    365x2 sweaty back slipped on 2nd rep
    405 x 0 hit safety bars
    365x3

    lockouts
    365x3
    405x3
    455x10 sec
    495x1
    585x0

    green band pushdowns
    x15
    x15

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