Peterson's Log by request of KOP...
- 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
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 themOriginally 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)
08-17-2006, 01:40 PM
Thursday August 17th (DE Squat Day):
Box Squat with Light Bands (2" below parallel):
175x2x10 (Speed was quick, 1 second pause on box)
Box Squat 2" below parallel:
Reverse Hyber with Ball on bench:
BW x 8 x 4
GHR with light band assistance on lat machine:
BW x 15 x 4 - My hammies are getting a lot stronger, I can see them catching up.
Even with my injury things are progressing lightly. I am on 1g of naproxin a day though prescriped by the doc. Hopefully it doesn't affect anything.
08-18-2006, 03:36 PM
Friday August 18th (ME Bench Day):
Ball Dumbell Presses:
50lbs x 20 x 3 (I almost dropped the weight on my face, it was a big struggle to get the last of them up) (5 min rest)
Seated Dumbell Shoulder Press:
30lbs x 10 x 5 (90 sec rest)
Super Set - Rope Tricep press down with face pulls:
Felt pretty good today. Workout was a couple hours ago and feeling a little drained so it was probably a good one.
08-24-2006, 04:28 PM
Tuesday August 22 (ME Squat):
Good Morning Squats:
Pull throughs: (Light Duty Band)
BW x 15 x 4
GHR: (assistance with Mini Band on lat machine)
08-24-2006, 04:29 PM
Wednesday August 23 (Assistance/recovery):
Helped my brother move heavy a$$ stuff into his new home. ~4-5hours
08-24-2006, 04:32 PM
Thursday August 24 (ME Bench):
1 Board barbell Press:
290x0 (Miss, didn't have it, stuck at bottom)
Seated dumbbell cleans:
35lbs x 10 x 4
Incline Dumbell Press:
60lbs x 10
70lbs x 10
Lying Straight Leg Raises (Highest decline possible):
BW x 15 x 4
08-25-2006, 02:27 PM
Friday August 25 (DE Squat Day):
Box Squat 1" below with Light Bands:
185x2x8 - Speed was good, felt strong
Box Squat Parallel:
315x1 - all went up pretty easy. Felt really good about these
Hypers with 25lbs:
x10 x 4
GHR with Light band assistance on lat machine:
BW x 8 x 4
Grip Work - Wrist rollers
21lbs x each way x 2
12.5 lbs X each way x 1
08-31-2006, 01:57 PM
Tuesday August 29 (DE Bench Day):
Barbell Bench Press:
Close Grip Barbell Bench:
Shoulder Raises, Front/side/rear (Deltas):
15lbs x 10 x each way x 3
08-31-2006, 02:01 PM
Thursday August 31 (ME Squat Day):
Deadlift with Light Bands for Assistance:
straight Leg Raises superset with lunge:
40lbs each arm x 8 x 4
Highest level x 15 x 4
GHR with Light Band on Lat Machine:
BW x 8 x 3
BW x 10 x 1
Pull Down Abs:
Felt decent today. Weighing in just at 181lbs today.
09-01-2006, 02:21 PM
Friday September 1 (ME Bench Day):
Well some background. Saw the physical therapist today for evaluation of my back. Turns out that my left side is tighter from my injury and I have developed a strength imbalance from it. It was shown that the trouble lies in my lower ab strength and some other things. I was also given some stretches to help with the tightness in my injured area. Good thing is that they don't think it is a herniated disc. The exercises are good and I think they might be able to really help. As for the workout, only 6 hours sleep last night. This may of hurt.
1 Board Press with 1 Sec pause at bottom:
285x0 (Miss) Came up strong but stalled at about 3 board height. Time to go back to rack presses and 3 board presses and work on lockout.
Close Grip Bench:
Standing Military press superset with wide grip chins:
Core Work for Rehabilitation of back. Lot of static movements on ball, really hard stuff, i was impressed.
09-07-2006, 01:54 PM
Tuesday September 5th: (DE Squat Day)
With the holidays, my schedule is all screwed up plus I am concentrating on fixing my lower back. So not going to hard, In a week or two I'll get back to hitting it hard.
Speed Box Squats: (No Bands)
Core exercises for lower back (5 Various ones)
Thats all I had time for. It was good enough
09-07-2006, 01:55 PM
Wednesday September 6th: (Recovery work)
Winter season started for hockey tonight. EVeryone was back and the skate was fast. Great workout. Working the laziness out and concentrating getting my conditioning back and quickness with stops and starts.
09-07-2006, 01:59 PM
Thursday September 7th (ME Bench Day)
300x0 (Miss) Felt drained. Thought 295 went pretty easy but I used a lot trying to get 310 up.
lying barbell tricep extension:
Standing Military Press SS w/ tricep rope press down:
Core Work: Same 5 exercises I have been doing. increased the reps/time with them. feeling a lot better here.
09-07-2006, 02:00 PM
Oh, its now eating season since summer is over. Working on getting it up and weighed in at 183.5 this morning. Eating lots of carbs and protein.
09-08-2006, 03:53 PM
I don't know if its the eating or the rehab core work, but I am feeling a lot better in my squat.
Friday September 8, 2006: (ME Squat Day)
Core work a PT 7:30AM.
Box Squats to parallel:
365x0 (Miss, but I am happy with 345 for now)
Lunge with dumbells: (35lbs)
35 x 10 x 3
GHR ss with pull throughs:
Light assistance on lat machine:
bw x 6 x 4 (Felt strong on these too)
110 x 10 x 3 (These were burning and bothering back slightly, had to stop)
09-08-2006, 04:21 PM
keep up the good work mang. some slow but steady progress here your goals are becoming reality. keep it up.
09-11-2006, 01:14 PM
09-11-2006, 01:17 PM
Monday September 11 (ME Squat Day)
Well, sort of. I want to get my original schedule back on track. So since I skated last night and I am skating tonight and just did ME on friday for squat, this was sort of a lazy day.
Rehab Core Work: About 8 total movements, starting to feel a lot better with my back
110 x 12 x 3
10lbs x both ways x 2
09-11-2006, 04:52 PM
I've been following ur log. Looks good. Im gonna be doing something similart to urs when Im done with the 5x5 routine.
09-12-2006, 04:03 PM
Thanks guys. Working the best I can. School and hockey is catching up a little, been real tired this whole week. Going as hard as I can without overdoing it. I've done Bill Starr's 5x5 routine before, its good but greuling, can do 8 weeks top then need to take time off.
Tuesday September 12 (DE Bench):
Barbell Speed Bench (No bands):
165x3x8 varying grips
Incline barbell close grip:
315x8x2 power shrug
Weighted Chins SS w/ rear delt raises:
+10lb x 5 x 3
Rear Delt Raises:
20lb x 8 x 4
I was just dog tired at this point, it was time to go.
09-13-2006, 04:59 PM
Wednesday (Recovery, Weak points):
Core Work for rehab of lower back. Felt good. Definitly helping a bunch
3 sets x 10lbs each way.
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