SUN FEB 29 - DE BP
DE BP - 8x3x185 + 80lbs chain three grips
5 Board Press - 3x3x315, 335, 365 + 80lbs chain
Tricep Ext to forehead - 3x10-15 left chains on
Chest Supported Row - 5x5-12
Seated Dumbell Press - 3x12-15
Face Pulls - 2x12
February 2004 Archives
SAT FEB 28 - DE SQ/DL
warmp up - sled dragging 5 trips lower
DE Box SQ
up to 8x2x335 w 80lbs chain
Phil and I got into a "Who's gonna squat 8 first" competition and we kicked each other's ass.
Conv Deads
1x1x225
add Metal Deadlifter straps down
2x1x315
straps up
2x1x405
1x2x555
I've never used a deadlift suit before and this sucked. It did make it much easier off the floor.
G/H Raise - 5x6-12
Weighted Abs on G/H Bench - 4x8-15
WED FEB 25 - ME BP
At Titans in Mentor, OH with Angelo Berardinelli, Auggie Augenstein and a few other bruisers. Last time...
warm up - mini band work, Face pulls - 2 sets, triceps pushdowns - 2 sets
BP warm up to 5x275
Med pin lockouts - from 265 up to 1x405 PR
High pin lockouts - up to 445 x 1 PR, down set 10x355
I suck at these bad. On top of that try them with the big Ivanko plates. I can't believe everyone doesn't train with 50 kilo plates or 100s like these dudes. It makes a difference.
Seated Dumbell Press - 2x10 med
Dumbell Floor Press - 2x12 light
Triceps Pushdown - 3x10-15
Chest Supported T-bar - 4x12-15
Remember what Angelo said about shoulder rotation, pulling the elbows in, and squeezing out of the bottom. Move elbows first by pushing with lats.
TUE FEB 25 - ME SQ/DL
At Titans in Mentor, OH with Angelo Berardinelli, Auggie Augenstein, and other PES team members.
warm up - elliptical rider, active stretching
Low Box Squat (8") close stance - Angelo used a 6", Auggie and Dan a 7"
5's up to 285
1x1x325
1x5x350 PR
This was a 15lb PR but the last rep about killed me. I didn't lose form but I did start shaking. I tried to just take a quick breath and go again on all but the last rep.
This Mike dude smoked 415 for 5 like it was noboDE's business. I guess that's why he's going to squat 900 @ 198. His traps are so big it looked like he was using a Manta Ray.
Seated Calf Raise - 5 sets heavy
Dumbell Side Bends - 3 sets med
45 degree back raise - 2 x 12 med
Leg Raises - 3 sets light
SUN FEB 22 - DE BP
At Bally's in Beachwood, OH. Hey it's free.
Elliptical Rider - 8 min
Some old Russian laDE tried telling me I needed to sign the list hanging from the machine to use it. I told here I didn't live here and was visiting so "The List" meant nothing to me. She mentioned it again and looked at me like I was supposed to get off. I told her she could get whoever she wanted to tell me I had to sign the list but I wasn't getting off until I was done warming up.
warmp up - various dumbell and band movements
DE BP - 2x3x175, 2x3x185, 2x3x205, 2x3x225 three grips
Had to tell a 35 year old poser to settle down twice because he was yelling while doing Smith Machine military's...with 185 and his bitch helping him. It was the most irritating thing I've ever encountered in the gym.
Close grip BP - 1x6x315, 1x2x335, 1x8x275
Pullover - 3x10
supersetted w/
Tate Press - 3x15-20
Rear Delt on Pec Dec - 3 x 12-15
supersetted w/
Plate Curls - 3 x6-10
Some Biotch tried jumpimg bad on Cheri because her man said something about Cheri. We all know how far that went. It was a good day for a BA.
SAT FEB 21 - DE SQ/DL
At Titans in Mentor, OH with Angelo, Auggie, Marc, Dan, Mike, and Berndi.
This was my first "Saturday Squat Day" with a group of bad mothers. I would've really liked to see Joe and Kenny squat too but they didn't come down this week. It was a real light speed day for most of the PES team. Mike and I had to take a weight and Berndi will never squat again due to a meet injury last May. Enjoy every part of your life while you can. You never know when it or some part of it will be taken away.
Free Squat - up to 540x3 with Metal Briefs and loose Z wrap.
This was a joke and Angelo said I looked perfect. Anytime a WR holder says, "You look perfect" you write that one down in your head for meet time. I acknowledge myself for doing what it takes to become an Elite powerlifter.
Deadlift - 405x3, 365x3 off increasing height blocks until feet touched bar.
This is the single worst exercise for me. Based on my PR now, the feedback I got was if I can get quick off the high block with 405, I should pull over 7 easily.
G/H raise - 5 sets of 6-12
Dumbell Side Bend - 3x10xheavy
I'm really going to miss the time I had to train with the PES team. It came at the perfect point in my lifting career when I really needed something to push me over the edge. I can't say enough about these guys. They treated me as one of their own. I'll be excited when Team BA and Team PES do a meet together.
WED FEB 18 - ME BP
At Titans in Mentor, OH with Angelo Berardinelli, Auggie Augenstein and a few other bruisers.
warm up - mini band work, Upright rows - 2 sets, triceps pushdowns - 2 sets
warmp up BP close grip up to 315
Floor Press - up to 1 x 355 tied PR but smoked it, miss x 365 lost form
down set close grip 8x265
Seated Military - 4x5-12 med
Rolling Dumbell Ext - 3 sets med
Seated Cable Row close - 4 sets light/med
Scott Bench Curls - 2 sets light
TUE FEB 17 - ME SQ/DL
At Titans in Mentor, OH with Angelo Berardinelli, Auggie Augenstein, and other PES team members.
Small Cambered Bar GMs close - up to 2x5x225, 1x5x275 easy
Haven't done these before so this was weird.
Machine Calf Raise - 5 sets heavy
Dumbell Side Bends - 3 sets med
Stability Ball Sit Ups - 3 sets med-heavy
I think this is way too low a volume but Angelo is the boss. We were supposed to do high box but they were too beat up. Next week.
SUN FEB 15 - DE BP
Trained at Bally's in Beechwood, OH because it's free and in the parking lot of my hotel. This place smells like a sweaty asshole and people that don't wear deoderant. It's unbearable.
Elliptical Rider - 12 min
warmp up - various dumbell and band movements
DE BP 3 grips
7x3x185
1x3x225
Barbell Ext to face
4x8-10x135
supersetted with
T-bar Row
4x6-12
Seated Rear Delt
3x12
External Rotations w/mini
2 sets
SAT FEB 14 - DE SQ/DL
We had our one snow day of the year today.
warmp up - sled dragging 5 trips lower
DE Box SQ
up to 8x2x355 w 80lbs chain
Conv Deads
1x1x225
1x1x315
1x1x405
1x3x520
These weren't hard but my speed is terrible. I suck off the floor. This needs to become a priority if I am to total 2000. We get the Metal deadlift suits in next week. I've never used a deadlift suit so maybe this will help.
G/H Raise
5x6-12 at various heights/distance
FRI FEB 13 - XTRA
Elliptical Rider - 15 min
Band GMs - 3x15xgreen
Pull Down Abs - 4x10xheavy
Face Pulls - 3x12
I asked some dude to see his manta ray so I could show my wife since we just ordered one. He starts telling me what it's for,"to keep the bar off the spine." OH REALLY? I explained to him the reason we used it was to change the distance from the sacrum to the bar for variety. I would expect an athlete in any sport to know the reasons for whatever they are doing in training. If you don't know, ask your coach or find out.
WED FEB 11 - ME BP
At Titans in Mentor, OH with Angelo Berardinelli, Auggie Augenstein and a few other bruisers.
warm up - mini band work, pull down abs - 2 sets, triceps pushdowns - 2 sets
2 Board Press close - up to 1x345 PR, 1x385 PR
Add shirt - comp grip up to 1x435 1 board, 1x465 no board PR
Cuban Barbell Press - 5 sets pyramid heavy
Rolling Dumbell Ext - 3 sets light
Lat Pulldown - 5 sets light/med
Hammer Curls - 3 sets med
Number of times I was called "RED"(neck) - 100 x each lifter
Apparel - Slayer Tour shirt and skull pants to represent
TUE FEB 10 - ME SQ/DL
At Titans in Mentor, OH with Angelo Berardinelli, Auggie Augenstein, and other PES team members.
warm up - 45 degree hyper 2 sets, pull down abs 2 sets, active stretching
SS Bar GMs close - up to 5 x 275, 3 x 315 easy
Seated Calf Raise - 5 sets heavy
Dumbell Side Bends - 3 sets med
Stability Ball Sit Ups - 3 sets med-heavy
