Peterson's Log by request of KOP...

Page 3 of 3 First 123

  1. 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. 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. 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. 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. Wednesday October 11 (Accessory Work):

    Grip Work:

    Wrist Rollers
    10lbs x both ways x 4

    Static Holds:
    315x30 secs x 3

    Core Work

  6. 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. 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. 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. 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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