Peterson's Log by request of KOP...

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  1. 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.


  2. Thursday September 7th (ME Bench Day)

    Rack Presses:
    135x5
    185x3
    205x3
    235x3
    255x3
    275x1
    295x1
    310x0 (Miss)
    300x0 (Miss) Felt drained. Thought 295 went pretty easy but I used a lot trying to get 310 up.

    lying barbell tricep extension:
    75x10x6

    Standing Military Press SS w/ tricep rope press down:

    SMP:
    95x10x3

    Tricep:
    80x8x3

    Core Work: Same 5 exercises I have been doing. increased the reps/time with them. feeling a lot better here.
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  3. 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.

  4. 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:
    135x5
    185x3
    225x3
    245x3
    275x1
    295x1
    325x1
    345x1
    365x0 (Miss, but I am happy with 345 for now)

    Lunge with dumbells: (35lbs)
    35 x 10 x 3

    GHR ss with pull throughs:
    GHR:
    Light assistance on lat machine:
    bw x 6 x 4 (Felt strong on these too)

    pull throughs:
    110 x 10 x 3 (These were burning and bothering back slightly, had to stop)

  5. keep up the good work mang. some slow but steady progress here your goals are becoming reality. keep it up.
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  6. Sunday September 10 (Recovery):

    Ice Hockey 90 minutes

  7. 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

    Pull Throughs:
    110 x 12 x 3

    Good Mornings:
    135x5
    155x3
    175x3
    185x3
    195x3
    205x3

    Wrist Rollers:
    10lbs x both ways x 2

  8. I've been following ur log. Looks good. Im gonna be doing something similart to urs when Im done with the 5x5 routine.

  9. 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:
    115x10
    125x10
    135x10x3

    Shrugs:
    315x8x2 regular
    315x8x2 power shrug

    Weighted Chins SS w/ rear delt raises:
    Weighted chins:
    +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.

  10. Wednesday (Recovery, Weak points):

    Core Work for rehab of lower back. Felt good. Definitly helping a bunch

    Wrist Rollers:
    3 sets x 10lbs each way.

  11. Squats are looking good!

  12. have you noticed your strength gains coming along nicely.

  13. 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

  14. 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

  15. 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

  16. 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!

  17. 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.

  18. 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.

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

  20. 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.

  21. 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.

  22. 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

  23. 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...

  24. 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!

  25. 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.
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