Peterson's Log by request of KOP...
07-21-2006 01:01 PM
Friday July 21 (ME Bench Day)
2 Board Bench Press:
305x1 Miss (My spot sucked and he touched the bar way too soon, plus this may be a mental block)
225x3 No boards (Just to feel a full bench press)
Tricep Rope Pull Down:
T-Bar Rows superset with side raises:
+115lbs x 8 x 4
Bent over rear delt raises:
Today I am carbing up because I felt performanced suffered a little yesterday. To me, My body is telling me to refuel. Tonight will also include lots of light beer for even more carbs. lol
07-21-2006 09:45 PM
W/O's looking good, just a line to let you know I'm still watching. I love those Board presses!
BTW, there is no such thing as not lifting enough to compete! Just Do it and you will be surised at how much you learn. Find a meet close by, pay the fee and just do it! You'll love it and have a great time. Your lifts are good for 181 anyway.
07-21-2006 10:31 PM
Nice log bro, looks like some tough workouts.
07-24-2006 10:21 AM
I may try and compete in the future. I need to find someone to help me out with using shirts and stuff though and I have to get my back healed before I try and go real hard.
07-25-2006 03:13 PM
Monday, July 24th: (ME Squat Day)
Felt run down today and my back is really starting to get to me. The pain is entering the unbearable zone. Oddly enough, it goes away during my workouts but comes back the same or a little worse after. I may need to take some time off soon to let this heal up. seeing a doctor this week.
Rack Deadlifts (Bar just below knee):
475x0 (miss, wasn't my usual gym. commercial place, crowded, sucked. people were bugging me for the rack, i was getting annoyed)
Weighted Ab Pulldowns superset with band pullthroughs:
120x15x3 for abs
4 sets x 10 for pull throughs.
Some crunchs, tried to do barbell lunge to substitute for bulgarian split squat. didn't work well. They didn't have many things to set up with. no boxes, etc... GYM SUCKED!
Ice Hockey Game later that night for 1:30. We lost.
07-25-2006 04:01 PM
Tuesday July 25th (DE Bench Day):
Not very motivated to go today. It may be I am tired from last night or the constant pain in my back.
Speed Bench with doubled bands:
135x3x10 (Speed was good here)
Tricep Rope Pulldown:
Lat Pulldown (Pull-up grip):
I ended it here. I think I need the rest. I may be taking off from the gym the rest of the week, depends on how bad my back still is.
07-28-2006 12:33 PM
Thursday July 28th (DE Squat Day):
Back still felt bad. Took it light and did what I could
Box Squats with bands 1" below parallel:
Speed was good, it was real light but I was worried for my lower back injury. Felt this was good to get blood flowing
GHR on lat machine:
assistance with light band
Bulgarian Split Squat:
40lbs x 8 x 3
Grip Work - Wrist Rollers:
+17.5lbs x 3 sets both ways
07-28-2006 12:36 PM
Friday July 29th (ME Bench Day):
Going to doctor in a little for the back. This did not effect my bench day however
2 board press:
300x1 (New PR For board press)
Tricep Rope Pulldown:
110x6 (60s rest between all sets)
Lat pulldown pull up grip superset with military press:
Power Shrugs superset with hammer curls:
started mixing carb days and non carb days. seems to be working. weighed in at 183 but don't think I gained any fat
08-01-2006 06:13 PM
Well its pretty much vacation week for me so I am taking it easy. Will do some light assistance work and max out on friday to see where I am at with everything. It should be exciting and I am grateful for the rest. I haven't had a good one in a while.
Tuesday Aug 1: (Assistance)
Skull crushers with curl bar:
Lat pulldown supperset with dumbell shoulder press:
T Bar Row with bent over rear delt raise:
+65lbs x 10x3
+7.5lbs x 3-4 sets
Very easy day, just got some blood flowing. Do a little more assistance work tomorrow and then wait until friday.
08-02-2006 11:45 AM
Tuesday Aug 1 (Night time):
Ice hockey for 1 1/2 hours. Decent pace but it was so hot it was ridiculous. Remember the famous fog game of the flyers vs buffalo in the playoffs?? yeah, it was just like that last night.
08-08-2006 03:54 PM
Friday Aug 4th (Max Lift Attempts):
Well to summarize, this was just pathetic. Even though I took the week off I was down the shore and we were out just a tad late the night before. So on about 4 hours of sleep, terrible eating and a slight hangover, it got the best of me. I won't do that one again.
Anyway, my form needs lots of work on squat, it felt weird since all I did was box squat before. Also need to get a new belt. Mine is just beat and the buckle is hitting a nerve at the bottom of my squat on heavy weights that causes a bad burning sensation and makes me lose concentration on the lift. I am going to get a lever belt next.
Bench: Hit 255 easy
Deadlift: Guy wouldn't let me do barefoot for some kind of liability issues. 440x0 Miss
385x1 (Barely, this is pathetic since I can get 420 easy any other week)
Squat: did 315x1. Burning sensation hit and I felt really bad. Didn't want to push it.
So, all my totals will stay the same for now, totally pathetic
08-08-2006 03:57 PM
Tuesday August 8th (DE Bench Day):
Back at it full force again
Bench with doubled mini bands: (Speed felt off, form needs to be better)
Close Grip Bench Press:
Overhead One arm Tricep Extension:
Plate Front Raises:
Not too bad of a day today.
08-08-2006 04:38 PM
I always had that problem with my buckle also, depending on my fat level the belt would leave some nasty welts from the buckle pinching me. I love the lever buckle, not easily adjustable but I don't wear it super tight anyway. Just a random input/thought
08-10-2006 04:09 PM
Thursday August 10 (DE Squat Day):
Box squats with Light bands 2" below parallel:
(My weakness is out of the hole, so I am doing these lower)
175x2x10 - Speed was much better today, felt good about most sets.
GHR on lat machine with light band assistance:
3 sets of 6 - Tried not to rely on the band too much
Seated Cable Row superset with rope pull down abs:
rope pull downs:
7.5 lbs three times forward and reverse.
Thats it. Eating back on track and trying to focus on my weaknesses. For ME Bench it will be 1 board press and exercise ball dumbells. My weakness on Bench is from the bottom, my lockout is very good.
08-10-2006 04:47 PM
Why in the world are you doing board presses then?
Originally Posted by peterson24
08-10-2006 08:28 PM
It was recommended to me by Eric Cressey. He said dumbbells and 1 board press. I am going to say he probably knows a bit more than me. I told him exactly where my sticking points were and he told me how to fix them
Originally Posted by Basso
08-15-2006 02:41 PM
Friday August 10th: (ME Bench Day)
Dumbell Presses on Ball:
50lbs x 20 x 3 (5 minute rest in between sets)
-Brutal, this was really hard getting into the upper reps.
Seated dumbbell Shoulder Press:
40lbs x 10 x 4
40lbs x 8
Incline Barbell Tricep Extensions:
85lbs x 6 x 5
70lbs x 15 x 5
08-15-2006 04:33 PM
Roger that, just doesn't make sense to leave out the weak point. Unless you only plan on doing shirted presses? Then it really doesn't matter.
Originally Posted by peterson24
08-16-2006 12:17 PM
Monday August : (ME Squat Day)
Good morning Squats:
30lbs dumbells x 8 x 4 each leg
Reverse Hyper with Ball on Bench:
BW x 10 x 5
Pull down Abs:
120lb x 15 x 4
GHR on lat machine: (No assistance)
BW x 4 x 2
08-16-2006 12:20 PM
Tuesday August 15 (DE Bench Day):
Bench with doubled mini bands:
140x3x10 varying grips. Pause at bottom explode up
Barbell Bench Press:
265x1 (All reps clean with pause at bottom)
Close Grip Bench:
Reverse Grip Tricep Press Down:
80lbs x 15 x 5
70lb x 12 x 5
15lbs db x 15 reps front sides and rears (Brutal, really burned)
15lbs db x 10 reps front sides and rears (All I could get done, shoulders felt like they were going to fall off)
Tuesday Night: Ice Hockey (1 1/2 hour Skate)
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