Parabellum's Power Log v2

[Parabellum]

3/6/06 - this was supposed to be a DE bench day.

Floor presses - first time doing these.
bar x 20
95x10
135x10
185x8
225x6
275x3
315x3
365x2
stopped here. These all felt good. I need to get some spotters and load the bar.

reverse band press
135x3
225x3
405x3
455x1
stopped here - tri's are fried.

machine traps - supersetting front and back
90x20x20
180x20x20
270x20x20
360x20x20
450x20x20

machine flyes
100x12
100x12
these made my bad shoulder feel weird so I stopped here. I'll drop the weight and up the volume next time to get used to this range of motion.

reverse flyes for the rear delts
30x12
40x12
50x12

superset front / side raises
20x10x10
20x10x10

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3/10/06 - shirt day
jsut finished a 4 day night tour, working 12 hr nights sucks. Slept for 3 hours. Mailman woke me up after like a half hour.

raw bench
barx20
135x10
185x8
225x6

shirt bench - 54 ragex - I got the sleeves piched a 1/4" above the seams. It did tighten the shirt up a bit.
315x1 no touch
405x1 no touch
495x1 I think this may have touched, if it didn't it was close
535x1 touched - having set up problems
535x1 touched - having set up problems
535x1 touched - switched from MM sytle to Byrd style setup - dropped it down faster
535x1 touched - switched from MM sytle to Byrd style setup - stopped moving my shoulders up when I take the handoff.

I have vids of the last two. I'll post them tomorrow.

Everything felt heavy today. The night tours and lack of sleep took its toll.

2 more training weeks left. falling asleep typing

OK time to go to .....zzzzzzzzZZZZZZZZZZZZZZZZZZZ

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3/11/2006 - squat day @ iron island with the strongest squatters in the world

Squatting was that last thing I wanted to do today. :? I only squat a couple of times a year. I think it hurts my shoulder.

Raw squats
150x5?
240x3
330x3
420x1 - added belt
420x5
420x8

raw dead
420x1 - just for fun...easy...

I never squatted that low in my life
I can do better, I just couldn't get into it. Thanks everyone for pushing me and more importantly, showing me how to squat.

This is going to be fun.

 

[Parabellum]

3/13/2006 - DE bench day

3 hrs of painting my ceilings.........the last 4 sq feet was torture. My shoulders were starting to scream at me.

raw bench press
bar x 30
95 x 10
135 x 8
185 x 6
225x3 - triceps are fried from Friday'd bench workout.
315x9
365x3
225x20

Pec deck
50x10
100x10
150x10
stopped here. I can't fit into the machine.


iso hammer from military press machine
50x10
95x10
160x8
270x6
360x0
360x0
360x0 - I hit 360 before. Just too fried.

 

[Parabellum]

3/17/2006 shirt day 4.5 hrs speep

warm up
bar x 20
95x10
135x8
185x6
225x3
275x1

3 boards with doubled greens ( 225 at the top) with single ply EHPD blash shirt - I used a scale to figure out how much tension the bands had. 273 at the top - 45 for the bar 228 for band tension round it down to 225.


bar + double greens x 3 Click here to watch bar + double greens x 3
135 + double greens x 1 Click here to watch 135 + double greens x 1
225 + double greens x 1 Click here to watch 225 + double greens x 1
315 + double greens x 1 Click here to watch 315 + double greens x 1
405 + double greens x 0 - my faith faltered and I raised the safety bars and missed this. Click here to watch 405 + double greens x 0

2 boards with doubled greens ( 225 at the top) with single ply EHPD blash shirt
405 + double greens x 1
Click here to watch 405 + double greens x 1 PRAISE GOD
405 + double greens x 0 - the spotters left and I started picking it up from the uprights and something pinched my left wrist so I passed on a next attempt.
I was thinking about dropping the weight to 545 -585 is and doing sets but I was runing out of time. (I have to go to work)

Raw bench
315-x-1-safety bars-too-high Click here to watch 315-x-1-safety bars-too-high
315x10 Click here to watch 315-x-10 PRAISE GOD

 

[Parabellum]

3/22/06 back day
- tired and dehydrated from bp meds.

shrugs
bar x 20
135x20
225x20
315x20
405x10

Rack deads - right above the knee
495x1
585x1
635x1
I probably should not have done these, tweaked my elbow a little.

Bent over row machine with a mini band
45x10
90x8
135x6
160x6
225x1
225x2 - band

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3/24/2006 - last shirt day before the meet
- everything felt really heavy today. Dehydrated from bp meds.

warm up
bar x20
95x10
135x8
225x3
275x1

shirt bench
345x1 nt
455x1 nt - very close to touching
530x1 nt - barely locked this out and I was 3 ' from touching

My form sucks. I didn't adjust my shirt. I rushed everything. I should have taken smaller jumps. Everytime I start pressing my right tri starts killing me, this happend a few weeks ago too. Wrists were killing me no matter how tight I put my wraps on, feels like shin splints in my forearms.

 

[Parabellum]

5/12/2006 shirt day
Body weight - 280 lbs

warm up
barx20
95x10
135x8

2 boards
225x3

Shirted 2 boards -dbl ragex size 52
doubled green bands + bar x 1
doubled green bands + 135 x 1
doubled green bands + 225 x 1
doubled green bands + 275 x 0 - trying to touch and screwing up my groove - on the way up this went towards my face...thank God for great spotters!

Shirted 3 boards -dbl ragex size 52
doubled green bands + 275 x 1 - Praise God!
doubled green bands + 315 x 1 - Praise God!

raw 2 boards
135x3
225x3
315x1-3 reps - I can't remember how many.
405x1

God has told me through a friend that I am on the right track!

Praise God!

Jude 1:2 Mercy, peace and love be yours in abundance. God Bless

 

[Parabellum]

5/15/2006 bench assistance day

lat raises for a few reps to warm up the shoulders

raw bench press - the plan was to go for reps with 315, at least 10+
barx20
95x10
135x10
185x8 - started stretching out my shoulders.... bad idea.
225x3 - my good shoulder is pinching me while moving my arm around. Like the bones are not lining up. It must be something I did while stretching. I must have moved it out of place some how.
275x1 - So what do I do... I add lbs and ask God to watch over me so I don't get hurt. The devil launched an attack on me. I think because the devil wanted to chase me out of the gym because of the shirt I was wearing and getting a lot of attention.

I'm trying to open peoples eyes to God. But the devil was defeated, again! Praise God. This rep felt weird but better then the 225.
315x6 - I shut it down here. My shoulders felt ok but my tri's are fried from the band work on Friday. Praise God!
I'm going to have to add more rotator cuff work to keep my shoulders healthy.

Dumbell shrugs - no pain Praise God!
75x20
100x15
140x12
140x12
140x12

front lat raises super setted with side raises
10x15 x15
10x15 x15
10x15 x15

hammer curls
45x10 - this is putting a lot of strain on my shoulders and I don't want to keep going and let my stupid ego get me hurt again. - Praise God

Cable internal and external rotations super set
15x15 x15

cable curls
50x10
70x10

I really wanted to do some shoulder presses. But I came to my senses and went home. Praise God!

 

[Parabellum]

5/18/2006 back day

rack deads - right above the knee
barx10
135x10
225x3
315x3
405x1
495x1 - starting slipping out of my hands
added belt and straps
585x1
675x1 - Praise God!!

hammer machine t bar rows
1 plate(45lbs) x10
2p x 8
3p x 6
4p x 6
5p x 1 - oh hell no, you can't hold me down. Praise God!
5p x 3

hammer machine rows - two hands at once
90x10
180x8
270x8
360x6
switched to single arms
450x6
540x6 - I had to take all the plates off and the thick rubber o-ring to make room for another plate. ---- PR ---- PRAISE GOD.


5/19/2006 shirt day

warm up
barx20
barx20
95x10
135x8
185x6
225x3

shirt bench - dbl ply ragex 54 - I didn't touch on any.
315x1
405x1
495x1
I'm jumping up too high in weight.
I shut it down here. I'm friedfrom yesterdays back work and not fully recovered from my last bench workout. - Praise God!

Kara came down to the gym today andkicked ass in the squats. Kara is super cool!!!


5/23/2006 I don't know how to squat day

raw squats
barx30
barx20
barx20
135x10
185x10
225x10 < knee is weird
275x1
Lord please keep your healing hand on me.
315x20 -added belt ------- Praise God--- my heart and lungs wanted to explode. It took me 10 min to get back to normal! ------- Praise God
405x6 - added wraps --- I was going for 20 but I'm fried -Praise God

shrug machine super sets front and back
90x20 x20
180x20 x20
270x20 x20
360x20 x20
450x20 x20

God Bless


5/26/2006 shirt day

raw warm up - I can't remember the exact numbers.....
barx10?
95x8
135x6
185x6
225x3
275x1

dlb ply stock open back 54 - I didn't touch on any - Big thanks to CT for adjusting my shirt- you think I would have learned by now. Big thanks to Eric for the awesome hand offs.
315x1
365x1
405x1
455x1
495x1 - felt like 600 lbs.
495x1 - lost my air on the way up and couldn't suck in on the way up.
495x1 - the best rep by far and form was pretty good here.
495x1

Well another lack luster bench day for me.........or was it?
I started getting really discouraged after my 1st rep with 495. I started thinking where has my strength gone? I'm never going to make any progress. I've been stuck at trying to break 600 for over a year now. I'm being tempted to resort to other methods to increase my strength and the temoptation is great........but wait did I hear something........was that a voice ......."I am with you". What ? Am I imagining things now. No I am not. You have to listen, God's is talking, we get so wrapped up in us(me me me me me) that we can't here the subtle voice of God. are you aloowing yourself to truely listen? Now I know not to be discouraged and afraid. Praise God!

Well folks I think it's time to through in the towel.
















































No ......not giving up benching. lol .

CT recommended that it may be time to get back into a demin. I think he's right. I was thinking about using poly's for board work and a demin for shirt work I need to shake things up. What I am doing now is now working at all.

God Bless


Squat day - I started squatting again 3 weeks ago.

squat
with briefs
135x10
225x3
315x1
405x1
add squat suit
495x1
545x - crappy form
545x1
635 - too far forward, racked it
635 - I started down and took a breath, racked it
The heavier the weight gets the more I start to round my back.

I'll be close to a grand by the end of the year!

My 7 year lay off from abs is over.
Standing abs
50x3 - I'll do it tomorrow.

If He is with me who can be against me?
Praise God!!

 

[Parabellum]

6/15/2006 Back/traps

Cuff complex

rack deads -right above knee caps standing on 25lbs plates
135x10
225x3
315x3
405x3
495x2
585x1 - added straps
Lord keep your healing hand on me.
675x0
stepped off the 25lbs plates
675x1 - Praise God

dumbell shrug
100's x20
135's x10
150's x8
150's x8
150's x8
150's x8
135'sx13

side lat raises
15x15
15x15
15x15
15x15

bent over lat rasies
15x15
15x15
15x15
15x15

t-bar row machine with mini band
45x10
90x8
135x5
180x1
removed mini band
180x4

Hammer curls
40x8
60x8
75x8

 

[Parabellum]

6/23/06 - out east with John, Doug, Greg, Ben, Lenny, & Chase.
shirt day

warm up
135x8
225x6
275x1
315x1

add 52 dbl ragex - I did not touch on any
405x1
495x1
585x1
pete585.wmv
645x0 -where is the explosion - I have to work on my catch and throw board work to fix this.
pete645a.wmv
645x1 - PR !!!! Praise God
pete645b.wmv
700x0 -
pete700.wmv
I have not been over 600 in a long time and now this. it was truely amazing. PRAISE GOD!


I wandered into unknown territiry with 700. I'm used to this shirt just stopping the weight a few inches above touching and this time it got so low that it startled me. I noticed something while the weight was down there though. Something felt off about my sleeves. I cut them a little too short and I felt the pressure of where I cut them. An extra inch would have made a big difference with more support of my arms while in the touch zone.

God thank you for blessing me with such a great friends.

Don't let fear rule your life - live a life of adventure!

God Bless!!!!

 

[Devastation]

awesome stuff man!