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Pete Rubish
01-20-17, 6:29 pm
This will by journal that I use to document my meet prep over the next fifteen weeks leading up to the RPS Resurrection meet just outside of Memphis, TN. I like keeping the journal in here as it's always at the top and I don't have to go back and find it. After cutting 22.5 lbs to make 229 lbs for this last meet, I feel very confident about making 220, so long as I walk around at 240 or so. So with that in mind, I won't hide it. I'm going to take the 220 world record total of 2100...

http://meets.revolutionpowerlifting.com/2017/05/06/ressurrection/

Best Official Numbers:

Squat (knee sleeves): 766 lbs
Bench Press: 446 lbs
Deadlift: 871 lbs

I feel there will be two major weaknesses that will need to be addressed prior to this meet.

1) Plain and simple, bench needs to come up. So to get it moving, I'm benching 3x a week this prep.
2) My hip mobility and low back flexion at the bottom of my squats needs to be addressed as I am losing tons of tightness at the bottom and I could be squatting a lot more.

The layout:

Day 1 - Bench
Day 2 - Squat & deadlift accessory
Day 3 - Bench
Day 4 - Rest
Day 5 - Bench
Day 6 - Deadlift
Day 7 - Rest

Pete Rubish
01-20-17, 6:31 pm
Day 1:

Paused Bench: 2x2x275
DB Bench Press: 30, 25, 20 x 80s
Strict Press: 2x13x135
Pec Fly Machine: 2x30x110
Reverse Pec Fly Machine: 30x100, 30x90, 3x30x80
Preacher Curl Machine: 10x10x50 w/3 Second Eccentrics

Day 2: (everything is beltless for now)

High Bar Squats: 20x325, 12x325
Paused Deadlifts: 5x495, 2x5x545
Seal Rows w/cambered bar: 3x15x135
Single-Leg Hamstring Curls: 10, 15, 20 x 30/leg
Tons of Shrugs

Pete Rubish
01-22-17, 11:00 am
Paused Bench Press: 3x2x275, 11x275
Incline Bench Press: 20, 17 x 205
Shoulder Press Machine: 25, 24 x 2 plates/side
Reverse Pec Fly Machine: 25x110, 25x100, 25x90, 25x80, 25x70
Straight-Bar Cable Curls: 8x15x70
Tricep Pushdowns w/Straight-Bar: 3x30x100

Pete Rubish
01-23-17, 3:15 pm
Paused Bench Press: 5x2x275, 11x285
Close-Grip Bench Press: 14, 13 x 225
DB Seated Shoulder Press: 25, 28 x 55s
Lying Cable Curls: 8x15x50
Tricep Pushdowns w/Rope: 2x30x110, 30x100, 30x90, 30x80
Reverse Pec Fly Machine: 20x120, 20x110, 20x100, 20x90, 20x80

npcdusty
01-23-17, 4:13 pm
looking forward to seeing your post for this one Pete.

Pete Rubish
01-23-17, 7:18 pm
looking forward to seeing your post for this one Pete.
Thanks buddy! It appears all of my meets are always 3 hours from you lol. Feeling VERY confident about this though. Tomorrow is the final day of week 1 and I'm loving the high reps so far. I've put on some size already.

npcdusty
01-24-17, 9:00 am
well the good news is this meet will be closer to us this time, it only takes me about 1hr and 30 min. So maybe I can make it to this one... Hopefully we can get some time to catch up at the booth/cage and all. I would def like to make it to one meet this year to support.

SMuncey
01-24-17, 9:00 am
Crush it brother!

Buckfever
01-24-17, 12:32 pm
I think this is going to be very exciting, because it's a nice long prep, which gives you a lot of ability to really tweak it and keep pushing forward without the time constraint of a shorter prep. Like others have said, go get it man!!!

Pete Rubish
02-01-17, 7:18 am
well the good news is this meet will be closer to us this time, it only takes me about 1hr and 30 min. So maybe I can make it to this one... Hopefully we can get some time to catch up at the booth/cage and all. I would def like to make it to one meet this year to support.
May 6 is a crazy busy time of year though for anyone with kids though, so no worries either way. But I am preparing for this like I never have prepared for a meet before and it's going to be a good one.

The Cage will be a blast! I am going for 660x15 on deads beltless this year!

Crush it brother!
Thank you! So far, so good!

I think this is going to be very exciting, because it's a nice long prep, which gives you a lot of ability to really tweak it and keep pushing forward without the time constraint of a shorter prep. Like others have said, go get it man!!!
The beauty of this one is that I can start so much lighter with the weights and gradually build them up. My joints feel so good not having to go so heavy right off the bat. I think building up my foundation with no assistance too (no belt, wraps, cuffs, sleeves) will benefit me as well.

Pete Rubish
02-01-17, 7:19 am
Some notable numbers from recent training sessions:

High Bar Squats (beltless, sleeveless): 20x345
Beltless Deadlifts: 10x650 @ RPE 8
Paused Bench (no wraps, cuffs): 9.5x300
DB Bench: 35 x 90s

Pete Rubish
02-02-17, 7:47 pm
Today was a good day!

Low Spoto Press w/2 Second Pauses: 2x2x305
DB Bench Press: 32, 25, 20 x 100s
Military Press: 12x155, 21x115
Tricep Pushdowns w/V-Handle: 4x30
Lying Cable Curls: 8x10
Reverse Pec Fly Machine: 5x30

Pete Rubish
02-16-17, 5:19 pm
Quick update of some notable lifts as of late:

Beltless Deadlifts: 10x695
Paused Deads: 3x5x605 beltless
Front Squats (no sleeves, no belt): 2x10x290
Paused Bench w/soft pauses: 5x330 @ RPE 9
DB Bench: 28 x 110s

Buckfever
02-23-17, 9:02 pm
715X10 beltless.

WOW!!!

Pete Rubish
02-27-17, 7:57 pm
715X10 beltless.

WOW!!!
It is quite crazy to see how far it's come! I was very pleased with that, but I don't know how much longer I'll be able to train without a belt. It's starting to feel crazy heavy. The most notable lifts as of recently are:

Beltless Deadlifts: 10x715
Beltless Paused Deads 1 inch off floor: 3x5x655
Beltless Front Squats: 2x10x325
45 Degree Barbell Back Raises: 2x15x325
Paused Bench Press: 5x350 @ RPE 9
DB Bench Press: 17x130s

Pete Rubish
03-07-17, 5:27 pm
Thought I would give another update here. The Arnold was a great one this year. This was my fourth year in a row having the privilege to lift in the cage and it was my favorite year yet. I fell shy of my goal of 10x735 and only got 7x735 beltless, barely missing the 8th. But it was the largest crowd I've ever lifted in front of and getting to go up against Mikhail Koklyaev was an experience I'll never forget.

As far as this meet prep, I am 9 weeks out and feeling pretty great about everything. I now have my bench back up to 370x5 paused and a hitting the 140 lb dumbbells for 15. These are both without compression cuffs on my elbows, which I find gives me a huge boost. I will reattempt the deadlifts this week with a belt on.

Pete Rubish
03-16-17, 1:19 pm
Okay, so a brief update for you guys here! I am now weighing 237.6 lbs as of this morning. I've dieted down from as heavy as 253 lbs which I was weighing the week following my last meet on January 14. I am aiming to position myself to be walking around at 235 lbs in order to make the weight cut to 220.4 for this meet in 7 weeks. Strength has taken a hit, but once I get to 235 and can slowly increase my calories, I should be okay.

npcdusty
03-16-17, 4:07 pm
your going to kill it Pete.....

Buckfever
03-21-17, 7:24 pm
Working the bottom of the movement on the Squat real nice.

Pete Rubish
03-21-17, 8:09 pm
your going to kill it Pete.....
I hope so! Getting a little nervous about my deadlift in particular, but hoping it comes around!

Working the bottom of the movement on the Squat real nice.
Squats have come a long ways. I'm feeling so much better now that I'm spending 30 minutes a day stretching out my hips, quads, and glutes. My depth has improved dramatically and my body feels so much better. My confidence has gone way up on squats now.

Pete Rubish
03-21-17, 9:03 pm
Training from today:

Conventional Deadlifts: 3x5x635
45 Degree Barbell Back Raises: 6, 7, 8, 10 x 315
Single-Leg Standing Hamstring Curls: 15 per side x 30, 15 per side x 40, 15 per side x 50, 9 per side x 60

Pete Rubish
03-22-17, 7:10 pm
Grip work day:

4 trips max distance frame carries with Fat-Gripz: 295
Captains of Crush #2: 4x10 each hand + 2x7 left hand

I have been doing mobility work and glute activation everyday as well for my squat.

Pete Rubish
03-23-17, 5:21 pm
Floor Press w/1 Second Pause: 5x330, 5x335, 2x5x340, 4x340
DB Bench Press: 16, 13, 13, 12 x 120s
Incline Bench Machine: up to 3 plates + 35/side for 5, 10x2 plates + 25/side
Tricep Pushdowns w/V-Attachment: 5x15x200
Straight-Bar Cable Curls: up to 10x160
Reverse Pec Fly Machine: 5x10x150
Pec Fly Machine: up to 7x280
DB Lateral Raises: up to 15x40s

Pete Rubish
03-24-17, 5:47 pm
High Bar Paused Squats: 6x550, 10x420 (easy)
45 Degree Barbell Back Raises: 6, 7, 8, 8 x 365
Single-Leg Hamstring Curls: 20x30, 20x40, 17x50, 13x60

Buckfever
03-28-17, 11:29 pm
I have to say I really like the strategy with the Paused Squats. Because once you get to the sticking point, your back is so strong that you'll push through it no problem. It's looking good man.

Pete Rubish
03-29-17, 9:09 pm
I have to say I really like the strategy with the Paused Squats. Because once you get to the sticking point, your back is so strong that you'll push through it no problem. It's looking good man.
Thanks buddy! I feel good about it right now. I have my strongest client coming to town on Friday and we're going to get a good session in. I won't disclose what I have in mind, but it's going to be big!

Pete Rubish
03-29-17, 9:11 pm
Strength is making that comeback!! 5.5 weeks out!

Deadlifts: 4x765 @ RPE 9
Back Raises: 3x7x380
Floor Pres: 4x370
DB Bench: 2x10x140s, 2x9x140s

Pete Rubish
04-01-17, 9:00 pm
Paused High Bar Squats: 10x440, 10x460
45 Degree Back Raises: 2x6x390, 5x390
Single-Leg Hamstring Curls: 15x60/side, 12x70/side
Cambered Bar Seal Rows: 4x10x235

Pete Rubish
04-01-17, 11:33 pm
New video of 10x460 Paused High Bar Squats & apartment tour after getting rid of half of my things. I'm living on that minimalist existence.

https://www.youtube.com/watch?v=sHRFjXPMQjI&t=63s

Pete Rubish
04-03-17, 2:40 pm
Paused Bench: up to 422.5
DB Bench: 3x4x160s, 8x150s
Incline Bench Machine: up to 4x6 plates + 25/side, 12x 5 plates/side

Buckfever
04-03-17, 7:53 pm
I really like the minimalist concept, I'm going to incorporate that. Way too much clutter.

Pete Rubish
04-08-17, 7:37 pm
I really like the minimalist concept, I'm going to incorporate that. Way too much clutter.
Absolutely! I'm now of the mindset that less is more. I try and refrain from buying things outside of food. I want to declutter as much as possible. My big thing now too is paying off all debts. I only had a $300 max on my credit card, but paid that off and never use it and paid off the remaining cell phone balance to buy my phone. Just have the big one now, which is my car payments. But once I'm done with that I'll be debt free! I've really been trying to live the Dave Ramsey lifestyle.

Pete Rubish
04-08-17, 7:38 pm
Benched 3x405 paused yesterday and 7x365 paused. Bench is going up nearly one rep every time I bench, which has been every other day as of now.

Buckfever
04-10-17, 1:48 pm
Bench is looking good.

Pete Rubish
04-10-17, 4:06 pm
Bench is looking good.
It's finally coming along! It goes up about one rep every 3-4 days on average, so I'm not too upset about that. if I can keep that pace going until the meet, I'll be in great shape.

Pete Rubish
04-10-17, 4:07 pm
The theme from now until the meet is HEAVY!

Paused Bench: 4x405, 3.8x415, 2x425, 5x375
DB Bench: 3x180s, 2x180s, 3x170s, 9x150s
Reverse Pec Fly Machine: up to 10x190
DB Hammer Curls: up to 8x90s

Rick87
04-10-17, 7:35 pm
The theme from now until the meet is HEAVY!

Paused Bench: 4x405, 3.8x415, 2x425, 5x375
DB Bench: 3x180s, 2x180s, 3x170s, 9x150s
Reverse Pec Fly Machine: up to 10x190
DB Hammer Curls: up to 8x90s

Question about the paused bench ...do you rest it on the chest or slightly above?

Buckfever
04-12-17, 7:41 pm
That 675 looked good, really strong at the bottom!!!

Pete Rubish
04-17-17, 5:27 pm
That 675 looked good, really strong at the bottom!!!
Thanks buddy, bench and squat are coming back strong, but deadlifts have me a bit concerned. Blew 765 up beltless at the seminar but couldn't quite lock out 855 at mid-thigh. No clue why it's not there right now.

Pete Rubish
04-17-17, 5:29 pm
From 4/15/17 at the Concord, New Hampshire seminar:

Deadlifts: 765 beltless fast as heck, 855 belted near miss at mid-thigh
Deadlifts: 3x775 belted, 3x765 belted, 3x755 belted, 1x745, 3x675 beltless, 4x675 beltless

Was basically dead at the end of this. Absolutely killed me.

Pete Rubish
04-17-17, 5:31 pm
From yesterday and today combined:

Paused Bench: near miss triple at 430, 3x405, 4x385
DB Bench Press: 2x2x190s, 1x190s, 4x170s
Reverse Pec Fly Machine: 10x100, 10x120, 10x140, 10x160, 10x180, 2x10x160
DB Hammer Curls: 20x35s, 15x45s, 15x55s, 10x65s, 10x75s, 10x85s, 10x95s

Pete Rubish
04-20-17, 6:31 pm
Okay guys, so had some decent days in here. Benched a 455 single the other day followed by a couple singles with the 200s. Going for a big bench day tomorrow and then the second to last lower body day on Saturday! Nearly two weeks out!

Pete Rubish
04-27-17, 7:28 pm
Well guys, these are some interesting times right now. I have been battling some back pain on the right side for a few months now and finally went into the chiropractor, where I was told I likely have a herniated L5 disc. So I am going in 3x a week right now and getting adjusted, electro stimulation, and decompression treatment. I honestly feel really good right now, but I'm not supposed to push it for awhile. They want me to hold back and ease into things. That being said, it's looking good as far as being able to go compete at Boss of Bosses in August. As good as 2016 was with 4 straight meets with a PR total, 2017 hasn't been a good year to me as far as powerlifting. These things happen, but I'd love to turn the year around come August.

Pete Rubish
04-27-17, 7:29 pm
Bodyweight Supinated Dead-Hang Pullups: 85 total with a peak of 12 on my third set
Seal Rows: 20x135, 20x145, 15x155
High Row Machine: up to 1 plate + 35/side for 20 reps
Close-Grip Underhand Lat Pulldowns: 100-120 x 15
Bodyweight Planks: 90 seconds, 100 seconds

Pete Rubish
05-01-17, 4:31 pm
The longer I'm in this sport, the more I realize that arrogance and pride will destroy you. I'm at a point that rather than seeking attention, I'd rather go about things the right way, focus on my own training, and keep my body healthy and operate in the most efficient way possible. That means regular chiropractic visits and making my form as efficient on things like squats as it is on deadlifts. Regular mobility work has become more of a mainstay in my training nowadays. It's funny how an injury like a herniated disc can light a fire inside of you. I feel a renewed sense of motivation to leave it all on the platform come August and Boss of Bosses.

Pete Rubish
05-02-17, 8:42 pm
Belt Squats: 10x1 plate/side, 10x1 plate + 25/side, 8x2 plates/side, 2x5x2 plates + 25/side
Lying Hamstring Curls: 10x50, 10x80, 10x100, 10x120, 8x140
Adductor Machine: 3x10 w/3 second holds

Pete Rubish
05-03-17, 11:50 pm
Headed to Memphis tomorrow for the meet! Can't compete in this one, but it will be some great motivation being 16 weeks out from Boss of Bosses! Back has been extremely achy all the way down the sciatic nerve, but it's improving.

GunRock
05-04-17, 1:47 am
The longer I'm in this sport, the more I realize that arrogance and pride will destroy you. I'm at a point that rather than seeking attention, I'd rather go about things the right way, focus on my own training, and keep my body healthy and operate in the most efficient way possible. That means regular chiropractic visits and making my form as efficient on things like squats as it is on deadlifts. Regular mobility work has become more of a mainstay in my training nowadays. It's funny how an injury like a herniated disc can light a fire inside of you. I feel a renewed sense of motivation to leave it all on the platform come August and Boss of Bosses.

Brother one of the things I admire most about you is how seriously you take all aspects of being a high level athlete. It's funny to me how recreational strength athletes make light of the very things that high level athletes take seriously. Guess that's why you're a high level athlete.

Praying you get well soon.

Buckfever
05-05-17, 6:27 pm
Headed to Memphis tomorrow for the meet! Can't compete in this one, but it will be some great motivation being 16 weeks out from Boss of Bosses! Back has been extremely achy all the way down the sciatic nerve, but it's improving.

Good man, let it heal. A stitch in time saves nine.

Pete Rubish
05-16-17, 12:18 am
Brother one of the things I admire most about you is how seriously you take all aspects of being a high level athlete. It's funny to me how recreational strength athletes make light of the very things that high level athletes take seriously. Guess that's why you're a high level athlete.

Praying you get well soon.
I appreciate those kind words buddy. I do definitely put a lot of thought into what I do and how to come back strong. I can honestly say that I'm feeling back to 100% here!

Pete Rubish
05-16-17, 12:18 am
Good man, let it heal. A stitch in time saves nine.
I appreciate that as well man! I have been to the chiropractor 13 times now since this injury was diagnosed and I'm back feeling 100%!

Pete Rubish
05-16-17, 12:20 am
Today's training:

Deadlifts: up to 495 triple trying to execute with perfect form
https://www.instagram.com/p/BUIJ2xjhlkC/?taken-by=pete.rubish

Supinated Chinups: 21 x bodyweight, 9, 8, 7, 7, 6, 5 x bw + 45 lb plate, 10, 8 x bodyweight
Safety-Bar Good Mornings off of pins: up to 2x8x210

Pete Rubish
05-16-17, 6:29 pm
Feeling pretty beat here, so today actually turned out to be a great day for a rest day. Tomorrow will just be a somewhat uneventful leg day, and then Thursday I will get to bench, which I am pretty excited about. I had never hit 315x10 coming into this training cycle and on my last bench day I hit 335x10 with my feet up on paused bench! So bench is way stronger than it ever has.

Buckfever
05-22-17, 9:45 pm
Hey Pete you ever try Squatting with flat shoes? Not that I know what I'm talking about but when I was watching you with the Duffalo bar at the bottom, it sure seemed like you were being forced to pitch forward.

Good to see you coming back strong

Pete Rubish
05-22-17, 9:55 pm
Hey Pete you ever try Squatting with flat shoes? Not that I know what I'm talking about but when I was watching you with the Duffalo bar at the bottom, it sure seemed like you were being forced to pitch forward.

Good to see you coming back strong
I haven't in ages because I feel like I can't get deep enough in them, but I agree with what you're saying. It did feel like I was getting thrown forward a bit. I may be up for giving it a try, but the question will be if I have good enough mobility to get down in flats.

Pete Rubish
05-22-17, 9:56 pm
Getting caught up on some training days:

Deadlifts: up to 605 belted single very easily

https://www.youtube.com/watch?v=36GO8_W-JMo

Supinated Dead-Hang Chinups: 23 reps at bodyweight first set, 12xbw + 45 lb plate, 7 other sets
Safety-Bar Good Mornings off of Pins: 8x230, 8x240

Pete Rubish
05-22-17, 9:57 pm
Paused Bench Press: 8x355

https://www.youtube.com/watch?v=PqvRUwuYYy0

DB Bench: 30, 26, 22 x 110s
DB Hammer Curls: 30x35s, 30x40s, 30x45s, 30x50s
Reverse Pec Fly Machine: 10x120, 10x130, 10x140, 10x150

Pete Rubish
05-22-17, 9:59 pm
Duffalo Bar Low Bar Squats: up to 4x505 bare-knee belted
Belt Squats: 12x3 plates/side, 6x3 plates + 10/side, 5x3 plates + 20/side
Lying Hamstring Curls: up to 2x5x170
Adductor/Abductor Machine w/2 second pauses: 4 sets of 12 each

Buckfever
05-29-17, 4:23 pm
Looking good man, coming back strong!

Nmowery
05-29-17, 11:08 pm
Duffalo Bar Low Bar Squats: up to 4x505 bare-knee belted
Belt Squats: 12x3 plates/side, 6x3 plates + 10/side, 5x3 plates + 20/side
Lying Hamstring Curls: up to 2x5x170
Adductor/Abductor Machine w/2 second pauses: 4 sets of 12 each

Are the belt squats in there to save your back?

My gym doesn't have a machine for these, but I rigged up a way to do them on an adjustable cable machine with a dip belt. Not exactly ideal, but I'm loving being able to pound my legs without loading the back...I also lean forward way too much when squatting, and am using these to help stay more upright on the way down.

Pete Rubish
05-31-17, 7:06 pm
Looking good man, coming back strong!
Thanks buddy, everything was going great up until yesterday. I got under the bar for some low bar squats that I smoked with relative ease, but it really flared up my disc injury. It was at the point of barely being able to walk at all with 8/10 pain shooting down my back. So squats are looking to be out for awhile given my disc can't take that compression. But deadlifts, good mornings, belt squats, and things like that caused me zero pain and I am hoping I can continue on with those with no issues.

Pete Rubish
05-31-17, 7:08 pm
Are the belt squats in there to save your back?

My gym doesn't have a machine for these, but I rigged up a way to do them on an adjustable cable machine with a dip belt. Not exactly ideal, but I'm loving being able to pound my legs without loading the back...I also lean forward way too much when squatting, and am using these to help stay more upright on the way down.
I originally started out with them as a way to do squats without having that compression type force on my back, but then I continued doing them because I found they hammered my glutes and quads. They always seem to stretch out and open up my hips really well. But now that squats are going to be out of the equation completely, I'm going to only be doing belt squats for awhile.

Pete Rubish
05-31-17, 7:10 pm
Deadlifts: up to 5x625, 5x535
Safety-Bar Good Mornings off of pins: 8x300, 8x310
Belt Squats: up to 4 plates/side x 5, 3 plates/side x 15

Pete Rubish
05-31-17, 7:12 pm
Feet Up Paused Bench: 405, 425, 435
DB Bench Press w/feet up: 24, 22, 20 x 120s
DB Hammer Curls: up to 10x100s
Reverse Pec Fly Machine: up to 2x15x150

Pete Rubish
05-31-17, 7:14 pm
Low Bar Squats w/Duffalo Bar: 5x577 at around an RPE 8

Tried a backdown set of 467 after this and had to rack it after the first rep as my back was lit up. Been to the chiropractor twice since then and am going back tomorrow. I can walk almost normally today, but it's still not great.

Buckfever
05-31-17, 8:01 pm
Thanks buddy, everything was going great up until yesterday. I got under the bar for some low bar squats that I smoked with relative ease, but it really flared up my disc injury. It was at the point of barely being able to walk at all with 8/10 pain shooting down my back. So squats are looking to be out for awhile given my disc can't take that compression. But deadlifts, good mornings, belt squats, and things like that caused me zero pain and I am hoping I can continue on with those with no issues.

Oh schit that sucks. What can you do, just work around it and give it more time.

Pete Rubish
06-01-17, 4:00 pm
Oh schit that sucks. What can you do, just work around it and give it more time.
I am very upset with myself because I believe had I just stuck to deads and bench and belt squats and basically done everything but squatting I would be in good shape. I was feeling amazing and rehab was going so well up until those squats on Tuesday. This is definitely a big setback, but hopefully not a huge one. I've had to take yesterday and today off and may have to take a few more days off as well. The good news is that if I'm being perfectly honest, my body never really felt right squatting and I never really enjoyed them like I do benching and deadlifting. So if I literally was only able to bench and deadlift competitively moving forward, I would not be too upset. I really would love to pull off a 500 lb bench and 1000 lb deadlift before my time runs out and I feel they are doable.

Buckfever
06-02-17, 8:13 am
I am very upset with myself because I believe had I just stuck to deads and bench and belt squats and basically done everything but squatting I would be in good shape. I was feeling amazing and rehab was going so well up until those squats on Tuesday. This is definitely a big setback, but hopefully not a huge one. I've had to take yesterday and today off and may have to take a few more days off as well. The good news is that if I'm being perfectly honest, my body never really felt right squatting and I never really enjoyed them like I do benching and deadlifting. So if I literally was only able to bench and deadlift competitively moving forward, I would not be too upset. I really would love to pull off a 500 lb bench and 1000 lb deadlift before my time runs out and I feel they are doable.

Oh I think you'll work through it. You were almost there it just needed more time.

Pete Rubish
06-05-17, 5:00 pm
Oh I think you'll work through it. You were almost there it just needed more time.
I think I'll be there without squats in the equation. I was thinking about this the other day and I realized every major injury or chronic problem I've ever had is from squats.

1) Partially torn right hip labrum - - > squats
2) Bulging disc - - > squats
3) forearm tendinitis/elbow pain - - > squats

I was on to something when I never squatted in training and had my successful 1 year run where I put 200 lbs on my total. My body has never agreed with squats, whereas deadlifts feel very natural and my form is completely dialed in.

Pete Rubish
06-05-17, 5:01 pm
Deadlifts from Friday:

Deadlifts: 10x355, 10x445
Dead-Hang Chinups: 2x9, 2x8, 7, 6, x bw + 65 lbs, 12, 10 x bw
Belt Squats: up to 15 x 3 plates + two 10s /side
Lying Hamstring Curls: up to 2x5x190

Pete Rubish
06-05-17, 5:02 pm
Deadlifts from Sunday:

Deadlifts: 10x535, 7x625
Reverse Hypers: 4x20 x bodyweight

Nmowery
06-05-17, 6:59 pm
I think I'll be there without squats in the equation. I was thinking about this the other day and I realized every major injury or chronic problem I've ever had is from squats.

1) Partially torn right hip labrum - - > squats
2) Bulging disc - - > squats
3) forearm tendinitis/elbow pain - - > squats

I was on to something when I never squatted in training and had my successful 1 year run where I put 200 lbs on my total. My body has never agreed with squats, whereas deadlifts feel very natural and my form is completely dialed in.

I'm the same way, man...squats just don't agree with me. I do em, but sure as shit don't like it or feel comfortable with them.

Buckfever
06-05-17, 8:55 pm
I think I'll be there without squats in the equation. I was thinking about this the other day and I realized every major injury or chronic problem I've ever had is from squats.

1) Partially torn right hip labrum - - > squats
2) Bulging disc - - > squats
3) forearm tendinitis/elbow pain - - > squats

I was on to something when I never squatted in training and had my successful 1 year run where I put 200 lbs on my total. My body has never agreed with squats, whereas deadlifts feel very natural and my form is completely dialed in.

Who is to argue with that. One thing for sure, when it comes to the deadlift, you got something special there.

Pete Rubish
06-08-17, 10:52 am
I'm the same way, man...squats just don't agree with me. I do em, but sure as shit don't like it or feel comfortable with them.
It's so funny, because I'm not making excuses and it's not something I haven't worked on. But if you simply watch my squat, you can see it's not the most natural movement for me. Maybe you're in the same boat as me and you'd do better not training them. I was doing split squats only for so long and made amazing progress. I have almost no doubt the bulging disc is a result of squatting.

Pete Rubish
06-08-17, 10:55 am
Who is to argue with that. One thing for sure, when it comes to the deadlift, you got something special there.
I appreciate it buddy. I'm just a little upset with myself, because I was making great progress on this rehab and then set myself back to square one with that squat day I never should have attempted. It's been like this:

4 weeks rehab -- > pull 805 no pain
Squat 575x5 -- > crippling pain, set back to square one, lose all power on deadlifts, back hurts again

So I have to take another week or two off of deadlifts here and just hit the weighted pullups, belt squats, and hamstring curls hard in the mean time. I'm going hard on bench too right now as that is no issue.

Pete Rubish
06-08-17, 10:56 am
Feet Up Paused Bench: 445 close miss, 11x315, 3x5x315
DB Bench w/feet up: 35, 25, 20 x 80s
Reverse Pec Fly Machine: 4x10x140-150
DB Alternating Hammer Curls: 4x20x35s

Altered Beast
06-08-17, 11:17 am
THIS is where you've been hiding, eh? =)

Sorry to hear about that damn disc again!

ZZ
06-12-17, 8:54 pm
Hey Pete!!

Much love, keep it up brotha.

Pete Rubish
06-19-17, 11:30 pm
THIS is where you've been hiding, eh? =)

Sorry to hear about that damn disc again!
Yep! This is the place! I should probably get a new thread going in a place everyone can find it. It's a bit tucked away here and I'm pretty sure this is the only reason this forum is still open lol. I'm getting ready for Boss of Bosses 4 as we speak.

Pete Rubish
06-19-17, 11:31 pm
Hey Pete!!

Much love, keep it up brotha.
Thanks buddy! Honored to be your one and only post lol. Thanks for stopping by!

Pete Rubish
06-19-17, 11:33 pm
I pulled a pretty tough 815 on a very stiff bar yesterday, so pretty happy with that. But then today went terribly. I tried benching at Madtown Fitness while I'm home visiting my family and everything felt insanely heavy. This is the second time this has happened at a gym I've visited and I'm starting to think our plates are way too light at my gym. So I went ahead and ordered another pair of 25 kg plates so now I'm up to 3 pairs and should be able to bench with accurate weights for once. I'm just not at all happy to know I've probably been training on light plates all along without knowing.

Altered Beast
06-20-17, 11:27 am
I pulled a pretty tough 815 on a very stiff bar yesterday, so pretty happy with that. But then today went terribly. I tried benching at Madtown Fitness while I'm home visiting my family and everything felt insanely heavy. This is the second time this has happened at a gym I've visited and I'm starting to think our plates are way too light at my gym. So I went ahead and ordered another pair of 25 kg plates so now I'm up to 3 pairs and should be able to bench with accurate weights for once. I'm just not at all happy to know I've probably been training on light plates all along without knowing.

Stinks that has been happening to ya! That seems to be a reoccuring theme at hardcore gyms these days. Most of them now weigh each individual plate and mark the actual weight with a white paint pen so everyone knows.

When I left a gym I was training at and ordered my own plates for my private gym, the weights felt heavier at first as well! Rather annoying.

ZZ
06-20-17, 3:06 pm
I pulled a pretty tough 815 on a very stiff bar yesterday, so pretty happy with that. But then today went terribly. I tried benching at Madtown Fitness while I'm home visiting my family and everything felt insanely heavy. This is the second time this has happened at a gym I've visited and I'm starting to think our plates are way too light at my gym. So I went ahead and ordered another pair of 25 kg plates so now I'm up to 3 pairs and should be able to bench with accurate weights for once. I'm just not at all happy to know I've probably been training on light plates all along without knowing.

Yea the day I found out that half the plates in my gym were 42lbs was the day I started questioning my lifts I had done before. Any idea what you'll pull on a deadlift bar with that 815 stiff bar?

Pete Rubish
06-20-17, 4:38 pm
Stinks that has been happening to ya! That seems to be a reoccuring theme at hardcore gyms these days. Most of them now weigh each individual plate and mark the actual weight with a white paint pen so everyone knows.

When I left a gym I was training at and ordered my own plates for my private gym, the weights felt heavier at first as well! Rather annoying.
Yeah, well at least now that I'll have 3 pairs of 25 kg plates, I can pretty much bench using all kilo plates. It does stink for weight to feel so much drastically heavier at a different gym like that! These iron plates aren't made very accurately it seems!

Pete Rubish
06-20-17, 4:40 pm
Yea the day I found out that half the plates in my gym were 42lbs was the day I started questioning my lifts I had done before. Any idea what you'll pull on a deadlift bar with that 815 stiff bar?
I honestly am not sure, but I plan on trying maybe 835 on the deadlift bar next week. It felt pretty good all things considered on the stiff bar.

And that's exactly how my gym is. Half the plates have to be about 42 lbs.

Pete Rubish
06-20-17, 4:42 pm
Thinking of trying something like this for the next four weeks:

Friday: Deadlift/Chinups/Belt Squat/Inverse Curl
Saturday: Bench: 5x7x295
Monday: Bench: 7x5x320
Wednesday: Bench: 6x4x340
Thursday: Bench: 10x3x360

Buckfever
06-20-17, 7:03 pm
815 on a stiff bar is awesome. You're doing great.

Altered Beast
06-21-17, 10:44 am
Thinking of trying something like this for the next four weeks:

Friday: Deadlift/Chinups/Belt Squat/Inverse Curl
Saturday: Bench: 5x7x295
Monday: Bench: 7x5x320
Wednesday: Bench: 6x4x340
Thursday: Bench: 10x3x360

LOL! Sounds like a lot of Pressing. For me, Pressing hard twice a week with 2-3 movements each session works quite well. Recovery of the tendons/shoulders make a huge difference!

Pete Rubish
06-21-17, 5:38 pm
815 on a stiff bar is awesome. You're doing great.
Deadlift feels great and I was very pleased to do that at a random gym, but the bench day at Madtown really put a hit on my confidence for bench. I just need that to rebound back.

Pete Rubish
06-21-17, 5:39 pm
LOL! Sounds like a lot of Pressing. For me, Pressing hard twice a week with 2-3 movements each session works quite well. Recovery of the tendons/shoulders make a huge difference!
I think though if I just do the benching and nothing else, I may be able to hack it. I have no idea though. I"ll give it a try.

Pete Rubish
06-30-17, 8:29 pm
Recapping this week:

First Bench Day:

7x5x315
Reverse Pec Fly Machine: 4x10x140, 15x120
DB Hammer Curls: 4x20x60s

Pete Rubish
06-30-17, 8:30 pm
Lower Body Day:

Bodyweight Dead-Hang Chinups: 20, 17, 15, 12, 12
Belt Squat Machine: 7x4 plates + 10/side, 23 x 3 plates + 20/side
Inverse Curl Machine: 5x25, 3x15, 15x70

Pete Rubish
06-30-17, 8:30 pm
Second Bench Day:

Paused Bench Press: 8x4x340
Reverse Pec Fly Machine: 4x10x160, 15x140
DB Hammer Curls: 4x20x65s

Pete Rubish
06-30-17, 8:31 pm
Third Bench Day:

Paused Bench Press: 10x3x360
Reverse Pec Fly Machine: 4x10x170, 15x150
DB Hammer Curls: 4x20x70s

Pete Rubish
06-30-17, 8:31 pm
Back Day:

Conventional Deadlifts: 3x765, 3x2x715, 5x715
Safety-Bar Good Mornings: 10x365, 4x5x365

Nmowery
06-30-17, 10:50 pm
Lower Body Day:

Bodyweight Dead-Hang Chinups: 20, 17, 15, 12, 12
Belt Squat Machine: 7x4 plates + 10/side, 23 x 3 plates + 20/side
Inverse Curl Machine: 5x25, 3x15, 15x70

By dead hang, do you mean you're fully stretching the lats and coming to a stop at the bottom?

Pete Rubish
07-01-17, 5:54 pm
By dead hang, do you mean you're fully stretching the lats and coming to a stop at the bottom?
Yes, that is exactly what I mean by dead-hang. You can see it on most of my recent youtube videos.

Pete Rubish
07-01-17, 5:56 pm
Bench Week 2 Day 1:

Bench Press w/1 Second Pauses: 7x5x330
DB Hammer Curls: 4x20x75s
Reverse Pec Fly Machine: 3x20x120
Trap-Bar Holds w/Fat-Grips: 6 x max time x 2 plates + 25/side
Captains of Crush #2s: 2x10 each hand

Pete Rubish
07-09-17, 9:12 pm
Back from Animal headquarters and Atlantic City. We are going to have some awesome footage for you guys in the coming weeks.

Bench is blowing up currently.

Paused Bench: 7x4x375, 4x360
DB Alternating Hammer Curls: 22, 23, 24, 25 x 65s
Reverse Pec Fly Machine: 20, 3x15 x 150

Altered Beast
07-10-17, 10:42 am
Looks like someone will hit 500 very soon =)

Nothing sexier then a big Bench!!! The ladies like big pecs ya know..

Pete Rubish
07-10-17, 7:10 pm
Looks like someone will hit 500 very soon =)

Nothing sexier then a big Bench!!! The ladies like big pecs ya know..
Gosh I hope so. Ever since I started Smolov for bench, it's gone through the roof. 25 sets of 75% or higher a week apparently does wonders for bench. I've liked it so much, I just started it for deadlifts. So today for deads was:

Deadlifts: 7x5x625 belted pretty easy

Tomorrow for bench 10x3x385 is on tap, which would be huge for me. Bench is moving!!!

Altered Beast
07-11-17, 11:46 am
Gosh I hope so. Ever since I started Smolov for bench, it's gone through the roof. 25 sets of 75% or higher a week apparently does wonders for bench. I've liked it so much, I just started it for deadlifts. So today for deads was:

Deadlifts: 7x5x625 belted pretty easy

Tomorrow for bench 10x3x385 is on tap, which would be huge for me. Bench is moving!!!

Very nice!!! That is some insano volume!

Pete Rubish
07-15-17, 11:50 am
Paused Bench Press: 4x5x375, 4x375, 6x315, 5x305, 2x5x295

Pete Rubish
07-16-17, 10:06 pm
This was tough:

Deadlifts: 9 x 3 x 723

Next day:

Paused Bench Press: 5x4x385, 3x385, 2x3x375, 7x315, 5x315

Pete Rubish
07-18-17, 9:01 pm
This was death:

3x5x700, 5x687, 5x665, 5x634, 5x639

ZZ
07-26-17, 10:26 am
This was death:

3x5x700, 5x687, 5x665, 5x634, 5x639

That looks like it was not a lot of fun.

Keep it up brotha

Buckfever
07-26-17, 2:07 pm
I respect the blackout on the videos, but I do miss the inspiration. Hope training is going well. I read that Belkin will be at BOB. That's going to be crazy the 2 of you pulling there.

Pete Rubish
08-01-17, 11:41 pm
That looks like it was not a lot of fun.

Keep it up brotha
I think I topped that today!

Pete Rubish
08-01-17, 11:42 pm
I respect the blackout on the videos, but I do miss the inspiration. Hope training is going well. I read that Belkin will be at BOB. That's going to be crazy the 2 of you pulling there.
Is he really?! LOL, unreal. Between him and Cailer Woolam and Chris Bridgeford, that's 3 potential 900+ lb pulls in one meet.

Pete Rubish
08-01-17, 11:42 pm
Bench from yesterday:

6x5x342 Paused

Pete Rubish
08-01-17, 11:42 pm
Deadlifts from today:

4x760, 5x5x677, grip work followed

Pete Rubish
08-02-17, 9:01 pm
Paused Bench Press: 7x4x364, 4x353

Pete Rubish
08-04-17, 4:28 pm
Did a double bench session today so that I can time my final bench day to be 8 days out from this meet. I have 7 sessions left of bench.

10x3x375
6x6x331

Pete Rubish
08-06-17, 12:18 pm
Deadlifts: 771x4, 704x5, 709x5, 716x5
Tons of grip work

Back is a bit sore today, so going to start going back to the chiropractor more these next few weeks until meet day. 20 days out!!!

Pete Rubish
08-11-17, 8:43 pm
Not real thrilled with this, but pulled 799x2 today. Now I will say these 50 kg plates are a different animal, but we'll see how things unfold for the meet. I am going to take one more heavy single next Thursday and then that's a wrap.

Buckfever
08-12-17, 6:28 am
Not real thrilled with this, but pulled 799x2 today. Now I will say these 50 kg plates are a different animal, but we'll see how things unfold for the meet. I am going to take one more heavy single next Thursday and then that's a wrap.

Coming back from injury and with those plates that's a pretty nice come back.

Pete Rubish
08-12-17, 9:18 pm
Coming back from injury and with those plates that's a pretty nice come back.
Goal has been 400 kg given I locked it out and my hand tore open at Record Breakers, but not sure. That being said, confidence is there on bench now. Have been battling elbow pain all prep, but hit an easy single today with 452, which is a PR on kilo plates. Feeling very good about bench and grip. Just need deadlift to come together for me this Thursday.