Shawn's Log "Balls To The Wall!!!"

[Mister Pfister]

ME Upper

Floor Press
45x20
75x5
105x5
135x3
165x3
195x3
225x3
255x3
265x1
270x1

Incline Close Grip
135x8
155x8
155x7

Close Neutral Grip PullUp
30x8x4

Flat Db Press
70x8
75x8x2

1ArmCableRow (Chest Height)
60x12
65x12
70x12x2

DbExt/Hammer
30/30x10x3

DONE!!

[Nick Sereni]

Trying to think of a reason why this isn't called the "GO TIME" log...

[Dan Higgins]

title should really be "balls deep"

[Mister Pfister]

ME Lower

Deadlift off "mats" Height 8 inches - this end up to be an inch or two
below my knees
135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x3
495x3
545x1
585x1
605x1

Hack Squats aka behind the back deadlifts (heals on two mats).
225x8
245x8
255x8
275x5

Fake GHR - ab bench pushing off with my hands.
8x4

Lunges
70x8
80x8
90x8

Abs 12x4

DONE!!

[Mister Pfister]

DE Upper

Bench 135+minis
3x8 90s rest

OH Press
135x6x3

BBRow
225x10x3

Incline DB
70x8
70x7
70x6

CSRow
Platex12x3

EzBarExt/ExBarCurls
70x10/40x15x3

[Mister Pfister]

DE Lower

DL Against Greys
275x1x12

Sumo
315x5
365x5
385x5
405x5

Hack Squat Machine
Px15
P+Dx15
P+2Dx15

Sled Backwards
2platesx1
4platesx1
Between the legs
6platesx1

Abs 8x4

DONE!

[Mister Pfister]

Monday ME Upper

2 Board
...
225x3
255x3
285x1
305x0
295x0
275x1
295x1

Just a bad day.

Incline
165x5x3

NCG PullUp
30x6x4

Flat DB Press
75x8x2
75x6

1 Arm Cable Row - chest height
65x12x4

DONE!

TODAY ME LOWER

DL off mats 8in'

135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x3
495x3

555x1
615x1 10 PR
585x1

Hack Squat
235x8
255x8
265x8
275x8

Ghetto GHR
9x4

Lunges
80x8
90x8
100x8

Abs
15x3
10

DONE!!

[Louie P]

Whats your deadlift numbers compare to your dead lift off the mats?

[Mister Pfister]

really can't say....around 550.

[Mister Pfister]

DE Upper

135x8x3 + minis

OH 135x6x3

BBR 225x10x4

Incline DB 70x8x3

OH Ext FatBar 95x7x4

CSR 50x15x3

DONE!

[Mister Pfister]

DE Lower

DL w/Grey Bands
285x1x12

Back Ext
80x6
90x6
100x6
110x4

Hack Squat Machine
1P + 1Dx15
1P + 2Dx15
1P + 3Dx15

Slede stuff

[Mister Pfister]

ME Upper

Bench w/2Chains
75x5
105x3
135x3
165x3
195x3
225x2
245x0
185x5

Incline
175x3x3

NCG Pullup
40x4x4

Db Flat
75x8x2
75x6

1 Arm Cable Row Chest Height
75x12x4

Skull Crushers
80x8x3
80x6

DONE!

[Mister Pfister]

ME Lower

Squat w/2Chains
95x3
135x3
185x3
225x3
275x3
315x3
365x3
405x1
385x1

Hack Squat
255x8
265x8
275x8
285x8

Ghetto GHR
10x4

Lunges
90x8
100x8
110x8

Abs 15x4

DONE!!

[Mister Pfister]

DE Upper

135+Minis
8x3

worked up with a med grip
165x1
195x1
215x0

BBRows
235x8x2
245x8x2

Incline Db
75x6x3

Oh Ext
4 sets

CSR
55x15x3

[Mister Pfister]

DE Lower

DL w/Grey Band
295x1x8

Sumo
worked up to 405x5

Hack Squat Machine
P+Qx15
P+Q+Dx15
2Px15

Abs 10x4 w/ 10lb weight
Sled stuff.

[Sue Bokaian]

please stop sending mew emails

> Date: Sat, 23 Jan 2010 17:51:29 -0800
> Subject: [RIT Weightlifting] Re: Shawn's Log "Balls To The Wall!!!"
> From: m.f.p...@gmail.com
> To: ritweigh...@googlegroups.com

> --
> You received this message because you are subscribed to the Google Groups "RIT Weightlifting" group.
> To post to this group, send email to ritweigh...@googlegroups.com.
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> For more options, visit this group at http://groups.google.com/group/ritweightlifting?hl=en.
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Do you want a Hotmail account? Sign-up now - Free

[Mister Pfister]

Someone take this person off the group list!!!

On Jan 25, 2:54 pm, Sue Bokaian <sueboka...@hotmail.com> wrote:
> please stop sending mew emails
>
>
>
>
>
> > Date: Sat, 23 Jan 2010 17:51:29 -0800
> > Subject: [RIT Weightlifting] Re: Shawn's Log "Balls To The Wall!!!"

> > From: m.f.pem...@gmail.com

> _________________________________________________________________
> Do you have a story that started on Hotmail? Tell us nowhttp://clk.atdmt.com/UKM/go/195013117/direct/01/

[Bob Stevens]

They can do it themselves rather easily....

[Mister Pfister]

ME Upper

Was going to plain old bench today, but my shoulders feel beat up so I
did 3 Board instead. Backing off the accessory work this week to
facility better recover. I am going to do this every 4th week.

45x20
75x5
105x5
135x3
165x3

3Board
195x3
225x3
255x3
285x3
315x3
335x0

NCG Pullup
30x8x2

Db FloorPress
75x8x2

1ArmCableRowToChest
75x12x2

SkullCrushers
80x8x2

DONE!!

On Jan 25, 4:03 pm, Bob Stevens <esco67...@gmail.com> wrote:
> They can do it themselves rather easily....
>

> > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsu...@googlegroups.com>

> > .
> > > > For more options, visit this group athttp://
> > groups.google.com/group/ritweightlifting?hl=en.
>
> > > _________________________________________________________________
> > > Do you have a story that started on Hotmail? Tell us nowhttp://
> > clk.atdmt.com/UKM/go/195013117/direct/01/
>
> > --
> > You received this message because you are subscribed to the Google Groups
> > "RIT Weightlifting" group.
> > To post to this group, send email to ritweigh...@googlegroups.com.
> > To unsubscribe from this group, send email to

> > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsu...@googlegroups.com>

[Mister Pfister]

ME Lower at least this day usually make me feel good about myself

This is the plan I am following for ME lower right now in case anyone
is wondering.

DL off Mats 8 ins x 2 weeks
Squat x 1 week
DL off Mats 6 ins(or 8 mats) x 2 weeks
Squat x 1 week
DL off Mats (6 Mats) x 2 weeks
Squat x 1 week
DL off Mats (4 Mats) x 2 weeks
Squat x 1 week
DL off Mats (2 Mats) x 2 weeks
Squat x 1 week

Test some shit
DL
Squat

DL off Mats 6in

135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x3
495x3
545x1

605x1 PR matched week 1 at 8in'
585x1

Hack Squat
265x8
275x8
285x8
295x8

Ghetto GHR 5 second eccentric
6x3

Lunges
110x6x3

Abs 10x8x4

DONE!! Hopefully I can match week two at 8in next week.

[Mister Pfister]

ME Upper

Floor Press

45x20
75x5
105x5
135x3
165x3

195x3
225x3
255x1
275x1
280x1 I think this is 5lb all time PR
285x1 This either a 5lb or 10lb PR...my best all time best either
way.

+15lb over last cycle...getting stronger

Real JM Press
65x8
75x8
85x8
95x8

Pull-Up
25x8x4

DB Floor Press/Db Cleans
75x8/25x10 x 3

DONE!!

[Mister Pfister]

DL off Mats 6in
135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x3
495x3

555x1
615x0
615x0
585x1
Motivational quote of the night: "Shawn, if you make this then you go
home stronger. If you missed then you are an idiot." - Nicky Pooh
615x1 PR matched week 2 at 8in' ...going home stronger!

Hack Squat

275x8
285x8
295x8
305x8

Back Ext w/Purple Band
15x4

Abs 5x12x4

DONE!!

> > > > > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsubscrib e...@googlegroups.com>

> > > > > .
> > > > > > > For more options, visit this group athttp://
> > > > > groups.google.com/group/ritweightlifting?hl=en.
>

> ...
>
> read more »

[Sereni]

Tonight, you go home stronger.

[Mister Pfister]

RE Upper

I experimenting with using Prilepin’s Table for my RE work

70-75% 3-6 rep per set range 12-24

Bench
200(~70%)x6x4

Rolling Db
35x8
40x8x6

1ArmCableRows
140x8x4

Steep Incline Db
60x10x2
60x6 - lol..that was all my triceps wanted to give

Shoulder Thing
(RearDelt - 20x10 Side Raises 10x10 Front Raises 10x10) x 3

DONE!!

[Louie P]

Care to explain a little but about Prilepin's Table?

[Mister Pfister]

Prilepin was Russian Olympic weightlifting coach. One of the liberties
he took from his position was compiling data on the effectiveness of
rep/set ranges at different percentages. This is the table he
constructed from the data he gathered. One thing to keep mind is that
this table represent the optimal volume vs intensity for the main
lifts the lifter is training and that data was specifically only
gathered on Olympic lifts.

Percent Reps per set Optimal Range
55–65 3–6 24 18–30
70–75 3–6 18 12–24
80–85 2–4 15 10–20
above 90 1–2 7 4–10

[Mister Pfister]

Sat DE Lower

DL Againt Orange Bands
315x8x1

GMing
315x5
365x5
385x5
405x5

Hack Squat Machine
2Px10
2P+2Dx10
2P+4Dx10

Abs 4 sets
Sled

DONE!!

[Mister Pfister]

ME Upper

2-Board
....
195x3
225x3
255x3
285x1
315x1 - Not an all time PR but 20lb better than last cycle...so shit
is working.
320x0
295x2

JM
95x8
100x8x3
105x8x2

PullUp
35x6x4

DB Floor Press
85x8,7,6

DB Cleans
35x10x3

DONE!!

[Mister Pfister]

ME Lower

Squat w/2chains
45x5
95x5

135x3
185x3
225x3
275x3
315x3
365x3

415x1
425x1 20lb better than last cycle. My all time best is 430...so I
should break that next time around.

Single Leg Press
4 Platesx8x4

Back Ext w/Green Band
15x4

Db Lunges
60x6x3

Abs 10x15x3

DONE!! Still on track!!!

[Mister Pfister]

RE Upper

Bench
215x4x6

Rolling Tris
40x8x6

1Arm Cable Row
145x8x4

Steep Incline Db
60x10x2
60x7

Shoulder thing
Rear Delt-20/Side Raises-12.5/Front Raises-12.5 x10x3

DONE!!

[Mister Pfister]

DE Lower

DL w/Orange Bands
325x1x8

GMins
335x5
375x5
405x5
425x5

Hack Squat Machine
245x10
265x10
285x10

abs 4 sets

Sled stuff

DONE!!

[Mister Pfister]

ME Upper

Bench 2 Chains

I counted 12 links on the ground while it was racked...28 links total
= ~25lb at the top + 5lb support chain = 30lb at the top per side for
a 60lb total.

45x5
95x3
115x3
145x3
175x3
205x3
235x1
245x1
255x0 - blah
250x1 25lb better than last time. I think that did 245 at some
point...so I think this is 5lb all time PR.
200x5

JM
115x5x3

PullUps
45x4x4

DB Floor Press
85x8x2
85x7

Db Cleans
40x8x3

DONE!! Good day!

[Mister Pfister]

ME Lower

Deadlift off "mats" 6 Mats (4.5in)

135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x3
495x3
545x1

605x1 PR Still going strong

Single Leg Press
245x8
265x8
285x8
305x8

Banded Back Ext (Purple+Green)
10x4

Abs 4 sets

DONE!!

[Mister Pfister]

RE Upper

Bench
230x3x8

Rolling Db Ext
45x8x6

1-arm Cable Row
150x8x4

Steep Incline Db
60x10x3

Shoulders
RearDelts-25 LatRaise-15 FrontRaise-15x10x3

[Louie P]

I see that you switched from DE Upper to Re Upper, whats the reason/
point to this? Also I see that you only do DE lower, would you mind
explaining why you don't repetition stuff for lower?

[Mister Pfister]

For Upper Days I am currently using 3 week waves rotating between
Dynamic Effort and Repetitive Effort. A lot of what I do is
experimentation but here are the reason I do this.

1) My elbows can't handle continuous DE days for upper

2) In the past I never did RE work for bench. I pretty much started
maxing right around the same time I started benching. Before that I
always used dumbbells. Looking back I think this hurt me a little bit.
You don't get the same kind stimulation in all the "supporting
muscles" maxing out as you do preforming rep work.

3) After doing a lot of RE work I need to remind my self how to push
through the whole lift.

4) DE work demolishes my triceps

I don't do RE work for lower because I don't need to. It never bothers
my joints. Outside of increasing my work capacity, RE work for my
lower body isn't as effective at making me stronger.

Another thing that I considered is that I don't really problem staying
tight with moderate weights on lower body movements. My form and
tightness breakdown at heavier weights. Bench on the other hand is
another story. I still have trouble staying tight even with moderate
weight. The RE work gives me chance to work on this.

[Mister Pfister]

DE Lower

DL Orange Band
295x1
315x1
325x1
335x1
345x1
355x1
365x1
375x1

GM
315x6x4

Hack Squat Machine
265x10
285x10
305x10

Abs 3 sets x 15

Sled

DONE!!

[Mister Pfister]

ME Upper

3Board
235x3
265x3
295x3
325x1
325x2
325x1

Jm
95x8x4

PullUp
10x3

Db Floor Press
90x6x2

Db clean
30x12x3

DONE!!

[Bob Stevens]

Hey, what was the name of that massage person you've been to? My roommate is looking for someone cause his just moved outta town.

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[Mister Pfister]

Her name is Maria da la Cruz. I haven't been there in a while and
can't find the number.

ME Lower/Blah

DL 6 Mats
worked up to 545.

DONE!

Not feeling it today...back hurt, shoulder felt weird and foot was all
fucked up.

4 days rest and I'll be back at it.

On Feb 23, 9:21 pm, Bob Stevens <esco67...@gmail.com> wrote:
> Hey, what was the name of that massage person you've been to? My roommate is
> looking for someone cause his just moved outta town.
>

> > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsu...@googlegroups.com>

[Mister Pfister]

ME Upper

Floor Press
45x20
55x5
85x5
115x3
145x3
175x3
205x3
235x3
265x1
290x1 5lb PR
295x0
275x2 - Rep PR

Rolling Db
50x8x6

Chins
15x3

Floor Press DB
90x8x2
90x6

Shoulders
RearDelt-25/Side-15/Front-15x10x3

Leg Raises
10x3

DONE!
DONE!!

> > > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsubscrib e...@googlegroups.com>

[Mister Pfister]

Catch-Up

Me Lower

Squat with Chains
385x1
435x0
405x1

Hack Squat
worked up to 295x8

GHR
8x4

Abs

DE Upper

140x8x3

Rolling EZ-Bar Ext
Worked up to 90x8

Hammer Row Thing
worked up to 2P1Q1D x8

Seat OH
135x6x3

Face Pulls 3 sets

Abs

DE Lower

DL(Grey Band)
275x8x1

Back Ext
worked up to 90x8

1Legged Leg Press
3Px8x4

Abs

No sled...the ball of my foot has been fucked up for like 3 weeks...I
have an appointment with a Dr. today to see whats up. My theory is
that I have a stress fracture. Now...maybe I shouldn't be training on
it at all, but it doesn't bother me when I am on my heels...so I will
continue to be an idiot until i hear what the doc has to say .

[Mister Pfister]

ME Upper

barx20
85x5
115x5
145x3
175x3
205x3
2 Board
235x3
265x1
295x1
325x1
335x0
275x5

Rolling Dbs
55x8x6

Pull-Ups
10x12x3

DB Floor Press
90x8
90x7x2

Shoulder thing x10x 3

DONE!!

[Mister Pfister]

ME Lower
Deadlift off "mats" 4 mats 3'

135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x3

495x1
545x1
605x0
585x1

Hack Squats off mats...extra height allowed me to lift off my heels
rather than my toes.
225x10
235x10
245x10
255x10

Fake GHR - ab bench pushing off with my hands.

10x4

Abs 3 sets
DONE!!

[Mister Pfister]

Friday

DE Upper

140x3x8

Worked up with the bands on.
185x1
205x1
225x1

Rolling Ez bar ext
70x8
80x8
90x8
100x6

Chins
25x10x3

OH
145x6,5,4

Face Pulls
100x12x14

DONE!!

Sat

DE Lower

DL w/Grey
285x8x1

Back Ext
80x8
90x8
100x8
100x6

Hack Squat Machine
3Px6x4

Abs 15x4

DONE!!

[Mister Pfister]

ME Upper

Bench w/2 Chains

75x5
105x5
135x3
165x3
195x3

225x1
255x1 5lb PR
265x1 15lb PR My name is Nick and I'll do what I want;)
215x5

I probably had 5 more lbs, but I decided to stop for two reasons. One,
265 was easy enough that I am confident I'll get 270 next time around.
Two, if I had missed 270 it would have been in my head the next time I
tried it. I'll take a 15lb PR any day.

Rolling Dbs
60x8x4

Hammer Row Machine Thing
4x8 worked up to 3P 10lb jumps

Flat Db
80x8x3

Shoulder thing 8x3 RD/30s - Side&Front/20s

DONE!! Bench is looking good right now....for a change.

[Mister Pfister]

Wed

DL 4 Mats
Worked up to
545x1x2

Hack Squats off mats
275x8
285x8
295x8
305x8

GHR 10x4

Abs

Fri

DE Bench

140x8x3
JM
95x8
105x8
115x8
125x8

Chins
35x8x4

Seated OH
145x6x3

FacePulls
100x12x5

Sat -

Squat - Just needed to take it easy today to heal up...the back is
still a little raw.
Worked up to 315x6

SLDL
135x20x3

OneLegPress
1P x20x3

[Mister Pfister]

ME Upper

3Board
215x3
245x3
275x3
305x3
335x3
345x1

This went waaay better than last cycle. I think that I have done 335x5
and 350x1, but that was with a wider grip. I have been benching inside
the rings for months now.

Rolling Ez Bar Ext
80x8
90x8
100x8
110x8

Hammer Row thing
3 Plates x8x4

Db Press
85x8x3

Shoulder Thing RD-30x8/SideFront-17.5x10 x 3

[Mister Pfister]

Squat w/2chains

385x1
435x0x2 - Blah I fucked up the first one and that killed me...I felt
pretty strong today...so I am not really that pissed.
405x1
365x3

Hack Squat off mats
285x8
295x8
305x8
315x8

GHR
10x3

Abs 3 sets

DONE!

[Mister Pfister]

ME BENCH - Today, I became a man!

45x20

75x5
105x5
135x3
165x3
195x3
225x1
255x1

285x1
315x1 - 15lb PR
275x3 - 5lb PR

Just a note to the newbs...normally I wouldn't have started doing
singles as early as I did, but today I was testing my max. If this was
a normal ME day then I would have done triples through 255. There is a
difference between testing your max and working up to a max.

Rolling Ez Bar Ext
90x8
100x8
110x7

NCG PullUp
10x3

Db Press
90x8x2
90x6

Shoulder Thing RD-30x10/SideFront-17.5x10 x 3

DONE!!

[Cormac]

Congrats man, three plates is nothin' to scoff at! It's awesome that
you finally broke through and hit it.

> ...
>
> read more »

[Mister Pfister]

Tweaked my back 2 weeks ago and then got really sick for like all of
last week...so training has been sporadic and pathetic.

Now I am not sick, the back is like 80%. Just taking things slow over
the next couple weeks until I am back to 100%... frustrating as hell,
but a necessary evil. I need some higher rep work anyway. My plan is
to jump into a volume cycle with Chris in 3 weeks. I had a pretty good
run the past few months, but I need to figure out some shit. I have a
pretty good idea of what works now in term of volume vs intensity for
my bench stuff, but I need to figure out a better way to organize my
lower body training, so I don't overkill my lower back...this is a
perpetual problem, that I have not solved yet...always learning.

Wednesday

Squats
45x?
95x5
135x5
185x5
225x5
275x5
315x5
365x5
405x2

SLDL
225x8
275x8
315x8 - Last week 135 bother my back, so getting healthy pretty
quick.

Single Leg Press
3 Plates x8x3

Ham Curls
50x10x4

Abs x 3

Still pretty weak, but a drastic improvement over last week.

[Mister Pfister]

Bench Stuff

255x3x8

Rolling EZ Ext
90x8x4

1A Cable Row
115x10x4

Incline DB
65x10x2
65x8

Shoulder Thing
RD/35-SideFront/25x8x3

DONE!

> ...
>
> read more »

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[Mister Pfister]

Squats

315x8x4

GHR
8x4

Hack Squat Machine
2 Platesx10x4

Leg Ext
3 sets

abs 3 sets

DONE!

[Mister Pfister]

I skipped some entries here because I was lazy and nothing special
other than me trying to get my back healthy happened. This is the last
entry in the log as I have hit all my goals and plan to transition
into something else for a few months.

DL
135x10
225x3
315x3
365x1
405x1
455x1
495x1
545x1
585x1 30lb PR Triple Bodyweight

About half up I started shitting my pants....literally. It was good
thing I had a spare pair of briefs in my gym bag. I had to chuck the
ones that I was wearing....but hey...i didn't stop pulling and I hit
it.

I was totally destroyed after this....just light stuff for blood
flow.

SLDL
225x12x3

Single Leg Press w/ Ham Curl
2P/25 x20x3

Leg Raises
12x3

Thats all folks.

[Sereni]

There is no way a deadlift PR could go any better. Well done.

[Nicholas Battista]

Shawny Pfister you're my hero