Peterson's Log by request of KOP...
09-13-2006 05:23 PM
09-14-2006 06:38 PM
have you noticed your strength gains coming along nicely.
09-15-2006 02:48 AM
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
09-15-2006 01:26 PM
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.
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
09-19-2006 09:42 AM
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.
Bench - 275
Squat - around 325
Deadlift - 425
Bench - 285
Squat - 360
Deadlift - 480
Total - 1125
09-19-2006 04:41 PM
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!
09-19-2006 04:52 PM
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.
09-21-2006 01:44 PM
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.
09-21-2006 02:33 PM
hard workout leave the body depleted have you taken any breaks? A week would be good for ya.
09-21-2006 02:39 PM
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.
09-21-2006 02:51 PM
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.
09-26-2006 01:41 PM
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
09-26-2006 01:52 PM
September 26 (ME Bench Day):
Incline Close Grip:
20lb x 7 x 4
15lb x 8 x 4
09-26-2006 06:42 PM
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!
09-27-2006 09:11 AM
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.
09-27-2006 04:20 PM
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.
Originally Posted by peterson24
10-03-2006 03:03 PM
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
10-03-2006 03:05 PM
Thursday September 28 (ME Squat Day):
Skating at night, so didn't do too much
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
10-03-2006 03:07 PM
Friday (Missed, off at work, out golfing couldn't make it)
10-03-2006 03:09 PM
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
Planks, side raises, etc ....
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