Peterson's Log by request of KOP...

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  1. Squats are looking good!


  2. have you noticed your strength gains coming along nicely.
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  3. thanks guys. I hav been noticing my squat going up but I attribute that to the core work I am doing through PT. It is helping a bunch. Starting to get ijn a dilemma though. I am skating a bunch now and my lifting is hurting me on the ice. I did speed day today and skated tonight and definitly didn't have the jump i usually do. I need to figure ot how to integrate skating into this mix. But, westside is definitly increasing my strength. I think my bench has slowed, but my DL and squat may be gaining. I still weigh about the same at around 182-184

  4. Thursday September 14 (DE Squat Day)

    Box Squat with Light Bands:
    175x8x2 (Speed was really quick)

    Box Squat doubles:
    On the lighter weight here, I found myself coming up with such force that the bar was lifting off my back.

    185x2
    205x2
    225x2
    275x2
    295x2 (all easy)

    Step Ups with dumbells:
    30lbs each hand. 20inch vertical step
    4 sets x 5

    Thats all I did yesterday. I also skated last night and did not have the energy I usually do, I need to somehow switch leg day to avoid it on the same nights I am skating

  5. This week is an off week. I will continue my PT core work but I will max out at the end of this week, probably around thrusday, friday.

    Previous max:
    Bench - 275
    Squat - around 325
    Deadlift - 425

    Goals:
    Bench - 285
    Squat - 360
    Deadlift - 480

    Total - 1125
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  6. Good luck on Max day! I would suggest doing them PLing order, Squat/BP/DL, also I think you should slap a couple lil round discs on the bar and pull 5 bills!

  7. thanks man. It will be different this time around. No summer distractions like I had in the beginning of July. I will go in that order and If I am feeling good, I may go for 5 bills. I have gotten more with the help of bands so it may be possible.

  8. Thursday September 21 (Max Day)

    Looks Like back to the drawing board. Missed all my lifts and I just wasn't ready.

    Squat: 345x1 - I hit this but don't think I had higher in me. I am not 100% positive I got to parallel but I was the only one there. I probably did because I have a tendency to go below without realizing it. It was really weird without doing it on a box though.

    Bench: Miss 280 - Got to 2 board height, could not lock out.

    DL: Hit 405x1 easy. Went for 455 and missed. Got an inch off the ground. Went down to 445 and missed. I just felt really drained from the other attempts. There you have it, pretty pathetic.

    If anyone wants to suggest something, go ahead, all ears.

  9. hard workout leave the body depleted have you taken any breaks? A week would be good for ya.

  10. This was my week off, that's why I went for my max's today, I haven't done anything else. Anyway, definitly taxing on the system. I feel exhausted just sitting here and typing this.

  11. I felt as if my post may be stupid before i typed it. I thought to my self.... I hope he didnt just post he was taking time off..lol Maybe you could use a good white tea, or a good stimulant.

  12. Well, Went back, readjusted my maxes and calculated my new weights I should be working with. Hopefully it gets better these next 8 weeks.

    September 25, 2006 (Off Day):
    Golf in the afternoon. Ice Hockey at night. It was a good skate because I was a little sore the next day

  13. September 26 (ME Bench Day):

    Rack Presses:
    135x5
    225x5x3
    275x2
    285x0

    Superset
    Incline Close Grip:
    135x8x5

    Lat Pulldown:
    100x8x5

    Superset
    Front Raises:
    20lb x 7 x 4

    Rear Raises:
    15lb x 8 x 4

    Core Work...

  14. To help with getting your DL off the floor, incorporate some DLs off a platform, I like using a couple 100lb plates, just set it up so your feet are still under the bar. Do this on semi heavy speed sets, when you put your feet back on the floor the weight seems to fly of the floor.
    Bench Press I would try to study your form, have someone video tape you and see if you can make adjusments, do you tuck your elbows? Are you using your whole body? Are you pulling the bar apart? Form is everything in the BP, when it finally clicked for me I went up 50lbs!
    For Squats I would incorporate regular squats into your w/o's while box squats are great, I don't think doing them every w/o is a great idea. Mostly because you can do so much more with a regular squat and when you go from doing box to maxing normal the weight will feel extremely heavy and will put you at a disadvantage mentally and your CNS will not be prepared for the extra weight.

    Just my 1 cent. Good luck on this next cycle! I feel your pain trying to incorporate skating/lifting. I tried to race bikes and lift for years and it never worked, I ended up riding all summer with about 2 light w/o's a week and lifting all winter with roller work. It's all or nothing for me!

  15. Good advice Basso. I think I really have come to a point where I need someone to look at my form. Problem is I don't have another knowledgable power lifter around me. I even think my form for my squat needs a little tweaking. The deadlift is the only one I am pretty comfortable in. As for the box squats, I think you are dead on with that too. I am going to try more regular squats in my routine. There is definitly a big difference between the two.

  16. Quote Originally Posted by peterson24
    Good advice Basso. I think I really have come to a point where I need someone to look at my form. Problem is I don't have another knowledgable power lifter around me. I even think my form for my squat needs a little tweaking. The deadlift is the only one I am pretty comfortable in. As for the box squats, I think you are dead on with that too. I am going to try more regular squats in my routine. There is definitly a big difference between the two.
    Just bring a camera with you and ask for a spot, then hand them the camera, I think most will be more then willing to film a set for you.

  17. Wednesday September 27 (Recovery, Assistance Work):

    Self massage with Foam Roller

    GHR on lat machine:
    3 sets 5 reps with medium band assitance

    Grip Work (Wrist Rollers):
    4 sets @ 15lbs both directions

  18. Thursday September 28 (ME Squat Day):

    Skating at night, so didn't do too much

    Squat:
    135x5
    185x5
    225x3
    275x1
    345x1 (No problem) depth was dead on, no questions on this one

    Bulgarian Split Squat:
    40lb dumbells in each hand, 4 sets x 5

    Hyper Extension with 25lbs:
    3 sets x 10

    Core Work

  19. Friday (Missed, off at work, out golfing couldn't make it)

  20. Monday October 2 (DE Squat Day):

    Squat with Light Bands:
    175x2x8 (Speed was good, different without box but adjusted quick)
    Bulgarian Split Squat:
    35lb dumbells, 3 sets x 6
    1 set x 8

    Pull Throughs:
    120x10x4

    Core Work:
    Planks, side raises, etc ....

  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.

  22. 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

  23. 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

  24. 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)

  25. Wednesday October 11 (Accessory Work):

    Grip Work:

    Wrist Rollers
    10lbs x both ways x 4

    Static Holds:
    315x30 secs x 3

    Core Work

  26. 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

  27. 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

  28. 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

  29. 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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