Peterson's Log by request of KOP...

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  1. New Member
    peterson24's Avatar
    Join Date
    Mar 2006
    Age
    35
    Posts
    302
    Rep Power
    257
    Level
    14
    Lv. Percent
    54.21%

    Tuesday October 3 (ME Bench Day):

    Rack Presses:
    135x5
    185x5
    225x3
    265x1
    295x1
    315x0 (Barely missed, up halfway, could not lock out)
    305x1 (A little slow but got it) *think this is a new PR

    Incline Close Grip:
    155x6x3
    155x8

    Weighted Wide Grip Chins:
    +10lbs x 5 x 3
    +10lbs x 3

    Delta Shoulders (Front, side and rear raises, 15 each)
    10lb dumbells x 2 sets

    Core Work:
    Wood chops, Leg raises, etc all high reps. Prehab stuff.

  2. New Member
    peterson24's Avatar
    Join Date
    Mar 2006
    Age
    35
    Posts
    302
    Rep Power
    257
    Level
    14
    Lv. Percent
    54.21%

    Friday October 6 (ME Squat Day and DE Bench Day)

    Due to scheduling conflicts, I did a lot of stuff today

    Core Work

    Dead Lift off Pins (About 6 inches off ground):
    135x5
    225x5
    315x5
    365x3
    405x1
    465x1
    485x1
    495x1

    GHR on lat machine:
    4 x 8 with light band for assistance

    Pull throughs:
    120x12x3

    Bench with mini Bands:
    135x3x8

    close grip incline bench:
    155x6x4

    Face Pulls:
    120x10x4

    Weighted Chins:
    +10lb x 5 x 4
  3. New Member
    peterson24's Avatar
    Join Date
    Mar 2006
    Age
    35
    Posts
    302
    Rep Power
    257
    Level
    14
    Lv. Percent
    54.21%

    Monday October 9 (ME Bench Day)

    1 Board Press:
    135x5
    185x5
    235x3
    255x3
    275x3 (needed just a tap on last rep)

    Close Grip Incline Press:
    165x5x4

    Lat Pulldown:
    110x10x3

    Face Pulls:
    120x10x3

    Hang Cleans:
    135x5x2

    Tri Pull Down with Rope:
    100x8x3

    Core Work with ball
    •   
       

  4. New Member
    peterson24's Avatar
    Join Date
    Mar 2006
    Age
    35
    Posts
    302
    Rep Power
    257
    Level
    14
    Lv. Percent
    54.21%

    Tuesday October 10 (DE Squat Day)

    Squat with Light Bands:
    185x2x8

    Squat:
    225x2
    275x2

    GHR on lat machine with mini band assistance:
    x5x3

    Pull Throughs with Light Band:
    x10x3

    Bulgarian Split Squats:
    40lb DB x 6 x 1 (Didn't feel great, hips were tight, ended here and stretched. Wanted to avoid injury)
  5. New Member
    peterson24's Avatar
    Join Date
    Mar 2006
    Age
    35
    Posts
    302
    Rep Power
    257
    Level
    14
    Lv. Percent
    54.21%

    Wednesday October 11 (Accessory Work):

    Grip Work:

    Wrist Rollers
    10lbs x both ways x 4

    Static Holds:
    315x30 secs x 3

    Core Work
  6. New Member
    peterson24's Avatar
    Join Date
    Mar 2006
    Age
    35
    Posts
    302
    Rep Power
    257
    Level
    14
    Lv. Percent
    54.21%

    Friday October 13 (Max Effort Squat):
    Had hockey night before and game next day, so did not push it

    Deadlift off bottom pins (About 6 inches from ground):
    135x5
    225x5
    315x5
    365x3
    405x3

    Lunge:
    30lbs each arm x 8 x 2

    GHR with Light band assistance:
    BW x 5 x 3

    Various Core Work
  7. New Member
    peterson24's Avatar
    Join Date
    Mar 2006
    Age
    35
    Posts
    302
    Rep Power
    257
    Level
    14
    Lv. Percent
    54.21%

    Thursday October 12 (DE Bench Day):

    Barbell Bench with Bands:
    145x3x8

    W/O Bands:
    185x2
    225x2

    Close grip Bench with Curl Bar:
    75x20x1
    85x20x1

    Rows:
    130x8x5

    Face Pulls:
    120x8x3
  8. New Member
    peterson24's Avatar
    Join Date
    Mar 2006
    Age
    35
    Posts
    302
    Rep Power
    257
    Level
    14
    Lv. Percent
    54.21%

    Monday October 16 (ME Bench Day):

    Barbell Bench (Pause at bottom):
    135x5
    185x5
    205x3
    225x3
    245x3
    275x1
    290x1 (New PR, with pause at bottom)

    Close Grip Bench:
    185x8x4

    Face Pulls:
    130x8x4

    Regular Chins:
    BW x 8 x 4

    Some Core Work
  9. New Member
    peterson24's Avatar
    Join Date
    Mar 2006
    Age
    35
    Posts
    302
    Rep Power
    257
    Level
    14
    Lv. Percent
    54.21%

    Tuesday October 17 (DE Squat Day):
    Hockey tonight, so had to modify a bit

    Box Squat below parallel, No Bands (45-60s rest):
    205x2x5
    215x2x3

    275x2
    315x1

    Step Ups (about 20 inches):
    35lbs each hand
    x8x3

    Hyper Extension:
    BW x 15 x 2

    Core Work
  

  
 

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