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Sean's going for strength.


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Posted by: shiznit2169

Dude, looking at the 335 video, i bet you could do 375-405 if you gave it a shot. You seem to have gotten 335 up without any struggle at all. I think it's a mental thing. About 2 months ago, i got 355 up easily and for a while i was pretty intimidated to go for 375 and i told myself fuck it and went for it and i got it. The next deadlift workout, i went for 385 and got it. Then 2 weeks later, i went for 400 and just barely missed. The bar was at my knees and i couldnt lock out.

Attempted 405 later that week and got it but with a lot of struggle. So, 405 is my new 1RM and that was like early-mid april.

So, if you can get past the mental part, im sure you can get up there close to 400. From what i see when you are setting up, it looks like you are thinking too much when you keep adjusting your feet and your hands and it looks like you're about to pull but you stop at the last second to make sure everything is positioned correctly. I am probably wrong here but that is what i used to do before attempting 375+


Posted by: Seanp156

Quote:
Originally Posted by shiznit2169
Dude, looking at the 335 video, i bet you could do 375-405 if you gave it a shot. You seem to have gotten 335 up without any struggle at all. I think it's a mental thing. About 2 months ago, i got 355 up easily and for a while i was pretty intimidated to go for 375 and i told myself fuck it and went for it and i got it. The next deadlift workout, i went for 385 and got it. Then 2 weeks later, i went for 400 and just barely missed. The bar was at my knees and i couldnt lock out.

Attempted 405 later that week and got it but with a lot of struggle. So, 405 is my new 1RM and that was like early-mid april.

So, if you can get past the mental part, im sure you can get up there close to 400. From what i see when you are setting up, it looks like you are thinking too much when you keep adjusting your feet and your hands and it looks like you're about to pull but you stop at the last second to make sure everything is positioned correctly. I am probably wrong here but that is what i used to do before attempting 375+
Yeah, I dunno... I just remember my max before being 305-315, and grip was a big issue there with me, but I have chalk now, so that's not much of a problem anymore... I don't really like the idea of jumping more than 10lbs for a PB at a time, just seems to be asking for trouble as far as injury


Posted by: fufu

Yeah that looks wicked easy for you. I bet you could do alot more.


Posted by: fufu

lawl, I remember prepping for a deadlift for a while like you were. I was almost about to start the pull then my headphones cord popped out.


Posted by: CowPimp

That 335 was fucking butter man. Form looked really clean to me. I've definitely been more sloppy than that on a max attempt. That's smart of you to go up in 10 pound jumps too. I try to do the same. No reason to rush it. Good job Sean.


Posted by: Burner02

Quote:
Originally Posted by shiznit2169
Looks good .. is 335 your 1RM?

Also, in the last video, i couldn't help but laugh that the dude behind you was using so much momentum to pull the whole weight stack
hey Sean-
Nice lifts! Your form was spot on!
I have to laugh at the guy behind u as well...jeez...how long did it take him to strap into that pull down bar????

Kinda wanna just walk up to him and say: Nice incline ROWS, brotha...


Posted by: Seanp156

Decent workout today, no PB's but I'm just getting back into it this week, so lifts were decent...

Speed Bench Presses
45lbs x 6
95lbs x 3 (warmups)
135lbs x 8 sets x 3 reps

DB Incline Press
55lbs x 4
65lbs x 6
65lbs x 7

BB Rows
45lbs x 8
95lbs x 8 (warmups)
135lbs x 10
155lbs x 2 sets x 8 reps
135lbs x 12

Weighted Dips
BW + 25lbs x 3 (warmup)
BW + 45lbs x 7
BW + 45lbs x 5
BW x 10

Shoulder Width Chins
BW x 5.5
BW x 4

Overhand Pullups
BW x 2.5

CG Parallel pullups
BW x 3.5

15 min stationary bike
random hill course
10/20 resistance
~107 cals
3.87 miles

stretch + rotar cuff work



Hrrmmm... Based on the input, I guess next time I might shoot for 355? I don't know if I should do that next week, or if I should build up to it...


Posted by: fUnc17

do 3x3, or 4x3, or 9x1 with 335. you could get it easily. then work up from there


Posted by: Burner02

wait till u get there....if it feels good...go for it...if not...wait. Listen to your body.


Posted by: CowPimp

Just do 345. If that goes up with enough left in your tank then hit 355.


Posted by: Seanp156

Quote:
Originally Posted by CowPimp
Just do 345. If that goes up with enough left in your tank then hit 355.
What should my warmups look like?

135x6
185x4
225x3
255x2
285x1
345x1???


Posted by: CowPimp

Quote:
Originally Posted by Seanp156
What should my warmups look like?

135x6
185x4
225x3
255x2
285x1
345x1???
If I was going for 345 they would look something like this:

95x3
135x3
185x3
225x1
255x1
285x1
315x1
Then go for it...

I don't really rest much or at all between warmups, except the last couple maybe.


Posted by: DeadBolt

You fucking BEAST!

Lookind amng ood in the pics...you look thick as hell to!

335 was nothing for ya bro I see a new 1RM coming along very soon with some damn nice numbers!

But I think the 3lbs of chalk you used should be counted I can't wait till I start my midnight shift so Ic an train before the owner gets in and use my chalk again!


Posted by: Archangel

Yeah, what they all said, lookin STRONG my Friend!!!


Posted by: Seanp156

Quote:
Originally Posted by DeadBolt
You fucking BEAST!

Lookind amng ood in the pics...you look thick as hell to!

335 was nothing for ya bro I see a new 1RM coming along very soon with some damn nice numbers!

But I think the 3lbs of chalk you used should be counted I can't wait till I start my midnight shift so Ic an train before the owner gets in and use my chalk again!
Hehe, thanks DB... I did use a shitload of chalk... I slobbed it all over the bar, and then my hands too



Quote:
Originally Posted by Archangel
Yeah, what they all said, lookin STRONG my Friend!!!
Thanks guys, encouragement is always welcome.


Posted by: Seanp156

Everythings going pretty damn well for me lately... Pretty good workout, things going well with the GF and I got the job I interviewed for today.

Speed Deadlifts from the floor
135lbs x 6 (slow warmup)
135lbs x 3 fast from here on
165lbs x 3
185lbs x 2 (warmups to here)
205lbs x 8 sets x 2 reps DOH, all quick and easy

Romanian Deadlifts (used an adjustable rack, so I was more confident to go heavier without fear of dropping the weight on the floor)
135lbs x 6
185lbs x 4 (warmups)
225lbs x 8 PB
225lbs x 4 + switch hands +2

Front Squats
45lbs adjusting the rack for a while....
95lbs x 6 (warmups)
135lbs x 6
155lbs x 6
175lbs x 5 PB - 4 reps was previous
135lbs x 8

Hyper Extensions
25lbs plate x 3 sets x 10 reps

Cable Crunches
6th pin from stack x 20
4th pin from stack x 20
2nd pin from stack x 14

stretch


Posted by: fufu

lawl GF??? gl with that(no sarcasm). What did you do interview for? I thought you were selling suits or something?

Great workout, gotta love those PB's.


Posted by: Seanp156

Quote:
Originally Posted by fufu
lawl GF??? gl with that(no sarcasm). What did you do interview for? I thought you were selling suits or something?

Great workout, gotta love those PB's.
What's that supposed to mean? I interviewed for Caribou Coffee... It's a great location, and I'll see a lot of people I know stopping in, plus the manager I'll be working for graduated from my high school... Yeah, that other job didn't last long, hated it... They didn't train me for shit and expected me to know how to do EVERYTHING. PB's are always nice .


Posted by: CowPimp

Everything looks in order here. Girlfriends suck, but besides that, shit looks good. Hehe.


Posted by: Seanp156

Quote:
Originally Posted by CowPimp
Everything looks in order here. Girlfriends suck, but besides that, shit looks good. Hehe.



Posted by: Burner02

Quote:
Originally Posted by CowPimp
Girlfriends suck.
well..the good ones do....



Posted by: Burner02

Quote:
Originally Posted by Seanp156
What's that supposed to mean? I interviewed for Caribou Coffee... It's a great location, and I'll see a lot of people I know stopping in, plus the manager I'll be working for graduated from my high school... Yeah, that other job didn't last long, hated it... They didn't train me for shit and expected me to know how to do EVERYTHING. PB's are always nice .
well...found some good instructional videos for your new career:
http://www.scarysquirrel.org/special...ropaganda.html

http://www.scarysquirrel.org/special...oamy/sml1.html

Learn it..know it...use it....


Posted by: Seanp156

Quote:
Originally Posted by Burner02
well...found some good instructional videos for your new career:
http://www.scarysquirrel.org/special...ropaganda.html

http://www.scarysquirrel.org/special...oamy/sml1.html

Learn it..know it...use it....
Haha, yeah I've seen those before.

Oh, and Caribou isn't ghey like Starbucks, they actually call the sizes small, medium, and large. Plus, we can wear jeans to work.


Posted by: Archangel

How goes it BRother Sean???


Posted by: Seanp156

Quote:
Originally Posted by Archangel
How goes it BRother Sean???
Pretty good, slow day today, and don't really have much to do... I actually feel partially sick... Stomach's a little upset and I have a bit of a headache... I think it's just a temporary thing... No idea what from. Looking forward to my training session tomorrow with the PLer's, haven't seen em in a couple weeks.


Posted by: Burner02

Quote:
Originally Posted by Seanp156
Haha, yeah I've seen those before.

Oh, and Caribou isn't ghey like Starbucks, they actually call the sizes small, medium, and large. Plus, we can wear jeans to work.
yeah..but they are funny!
There is a coffee house across the street from the club downtown...their coffee is so...goooood. I make sure I don't take $$ w/ me...so I don't have any....it could become an addiction...


Posted by: DeadBolt

I have to agree with Pimp LOL


Posted by: Burner02

u on the outs w/ your girl DB?


Posted by: DeadBolt

Quote:
Originally Posted by Burner02
u on the outs w/ your girl DB?
No we are fine...but they are still a pain int he ass LOL!

They have their goods and their bads! You know how it is!


Posted by: Seanp156

Quote:
Originally Posted by DeadBolt
No we are fine...but they are still a pain int he ass LOL!

They have their goods and their bads! You know how it is!
Mood swings


Posted by: DeadBolt

Quote:
Originally Posted by Seanp156
Mood swings
Yea 3 weeks out of every month are great then one week is total HELL!


Posted by: Archangel

Quote:
Originally Posted by Seanp156
Pretty good, slow day today, and don't really have much to do... I actually feel partially sick... Stomach's a little upset and I have a bit of a headache... I think it's just a temporary thing... No idea what from. Looking forward to my training session tomorrow with the PLer's, haven't seen em in a couple weeks.
Wish you the best my Friend!!!


Posted by: Burner02

Quote:
Originally Posted by DeadBolt
No we are fine...but they are still a pain int he ass LOL!

They have their goods and their bads! You know how it is!
I used to..but thanx for dragging up that bad memory again...

HA!


Posted by: DeadBolt

Quote:
Originally Posted by Burner02
I used to..but thanx for dragging up that bad memory again...

HA!
Bah taper down boy or I'll kick you in the balls....no need to think about that shit. Dont make me have 'the talk' with you again. We all know how long those where...I was once in your shoes!


Posted by: Burner02


no worries....all done with that...we still occasionally email...but that's pretty much it.


Posted by: DeadBolt

Quote:
Originally Posted by Burner02

no worries....all done with that...we still occasionally email...but that's pretty much it.
Good!


Posted by: CowPimp

Quote:
Originally Posted by DeadBolt
Yea 3 weeks out of every month are great then one week is total HELL!
That's a perfect scenario. More often than not it doesn't get quite that good, heh.


Posted by: Seanp156

Today was a little weird... 10 AM, tons of cars show up at the gym as normal on Sunday morning... Sunday morning is usually the hardcore crowd of bodybuilders and powerlifters... Well, aparently the kid that usually opens at 10 AM was graduating today, and the gym forgot to get someone to cover the shift... AWESOME... So, one of the trainers waiting outside called around and eventually got one of the staff to come in and open about 25 minutes late.... There were like 30 or so people just standing waiting outside, it was kinda funny .

Anyway, I had a good session today... The guy that usually helps me, Paul, didn't get to the gym until a fair ways after I started, so I was just training with the other guys who pushed me to go a lot heavier than I think Paul would have. As well, Paul might be quiting competitive powerlifting, he had an injury last week, but he's still going to be coming in on sundays and training, but just taking it easy now.

After Paul got there, he had me work more on technique & bar path.

Flat BB Bench
45lbs x 2 sets x 10 reps
95lbs x 8
135lbs x 6
165lbs x 4
225lbs x 1 PB - One of the other guys lent me his wrist wraps for 225 and up...
255lbs x 1 PB - The spotter said he didn't help out any (he had his hands RIGHT under the bar, so I couldn't tell), but Paul said he probably helped out about 10-15lbs, so I'll give myself 245lbs... Bar slowed down the most about 6 inches up, but I pushed my triceps through it... They were burning during that period of time...

265lbs x 0 - wasn't ready, too heavy
185lbs x 6 - working on technique & bar path
185lbs x 5 - same... this was all over the place bar path wise though

DB Flat Bench
55lbs x 10
60lbs x 6

T-Bar Rows (weight added to the machine, not total weight)
45lbs x 10 warmup
70lbs x 16
90lbs x 10

Standing BB Press
45lbs x 8 warmup
85lbs x 10
85lbs x 8

Hang Pull & Push Press
95lbs x 2
95lbs x 2

Lat Pull Downs
120lbs x 10
130lbs x 10
130lbs x 8

Farmer's Walks
70lbs DB's x aisle and back
Static Hold x 20 sec

15 mins elliptical
10/20 resistance
1.51 miles
~213.7 cals

rotar cuff work


Posted by: fufu

Awesome PB.


Posted by: Seanp156

Thank ya sir.


Posted by: Archangel

Fantastic PB, lookin strong my Friend!!!


Posted by: Seanp156

Thanks Arch, not QUITE strong enough yet, but hopefully I'll be there by October =)


Posted by: fufu

Why did you go to 225 to 255? Seems like a big jump.


Posted by: Seanp156

Because they made me

They were going to have me try 275 after 255, but Paul was just like "NO."

I asked one of them if going from 165 for warmup to 225 was too big of a jump and he said "No, you should try it while you still have some power left." Makes sense in a way, but I'm not used to it, and probably wouldn't do it on my own.


Posted by: fufu

Quote:
Originally Posted by Seanp156
Because they made me

They were going to have me try 275 after 255, but Paul was just like "NO."

I asked one of them if going from 165 for warmup to 225 was too big of a jump and he said "No, you should try it while you still have some power left." Makes sense in a way, but I'm not used to it, and probably wouldn't do it on my own.
Gotcha.

So these guys are pretty cool then? How old are they?


Posted by: Seanp156

Quote:
Originally Posted by fufu
Gotcha.

So these guys are pretty cool then? How old are they?
Yep... I'm not sure exactly how old, but I'd guess the majority are in their early 30's or so, some are maybe mid 30's - early 40's. There's one other that's probably mid-late 20's, but I'm definately the youngest.

It's funny how immature they can be though... One of them was farting around and joking about it .


Posted by: CowPimp

Sounds like these sessions with the PLers is doing you some good. Great work there Sean!


Posted by: Burner02

Quote:
Originally Posted by Seanp156
Flat BB Bench
165lbs x 4
225lbs x 1 PB - One of the other guys lent me his wrist wraps for 225 and up...
255lbs x 1 PB -
2 plates! Welcome!


Posted by: Devlin

Ohhh guys ....remember some women do read this journal.









Ohh and its 3 bad weeks and one good week


Posted by: Burner02

Quote:
Originally Posted by Seanp156
It's funny how immature they can be though... One of them was farting around and joking about it .
little insight...we are all just the same..just older. Better incomes, more responsibilities...if u lose your sense of humor and stop looking at pretty girls...you're fuqqed.


Posted by: Seanp156

Quote:
Originally Posted by CowPimp
Sounds like these sessions with the PLers is doing you some good. Great work there Sean!
Yep, the form change was definately a big help, even though I still have a LOT to work on with it... Not too mention having spotters, and trainees to train with that know what they're doing.


Quote:
Originally Posted by Burner02
2 plates! Welcome!
Thanks, it's good to be here


Quote:
Originally Posted by Devlin
Ohhh guys ....remember some women do read this journal.









Ohh and its 3 bad weeks and one good week
Very true, I fear last week was the good week for mine


Quote:
Originally Posted by Burner02
little insight...we are all just the same..just older. Better incomes, more responsibilities...if u lose your sense of humor and stop looking at pretty girls...you're fuqqed.
Hehe, true...


Well, I went to a little graduation grill-out for one of my really good friends college graduation today...

Inside of 2 hours I had a TON of food... I had my normal meal of chicken, veggies, pearled barley, and olive oil right before I went, and then I had carrots, watermelon, cookies, a hotdog, an 8oz steak, and about a 5oz burger there....

I have a feeling I'm not going to be hungry enough the rest of the night to get my normal meals in... I'll probably only manage one of the two I usually have.


Posted by: Pylon

That's a good amount of food to put down, but what's a BBQ without meat?


Posted by: Seanp156

Quote:
Originally Posted by Pylon
That's a good amount of food to put down, but what's a BBQ without meat?
True, true... I almost felt like going for more steak.... It was good


Posted by: shiznit2169

I have already been to two graduation parties so far. My brother and sister both graduated (one college, the other highschool) and we're having a big party on the 24th.

FOOD GALORE!


Posted by: Burner02

Quote:
Originally Posted by Pylon
That's a good amount of food to put down, but what's a BBQ without meat?
heck ya! In that sense...I almost feel sorry for vegetarians....they just don't get it...you can't bbq a carrot....



Posted by: Burner02

Quote:
Originally Posted by Seanp156
True, true... I almost felt like going for more steak.... It was good
well..call that gluttony a 'refeed' and press on...who knows..you might even lift better today!


Posted by: Seanp156

Quote:
Originally Posted by Burner02
well..call that gluttony a 'refeed' and press on...who knows..you might even lift better today!
Heh, true... I weighed 184 this morning... Usually I'm around 181


Posted by: KelJu

Quote:
Originally Posted by Seanp156
Inside of 2 hours I had a TON of food... I had my normal meal of chicken, veggies, pearled barley, and olive oil right before I went, and then I had carrots, watermelon, cookies, a hotdog, an 8oz steak, and about a 5oz burger there....
What do cookies taste like, because I forgot. What does bread taste like?
Actually, don't tell me. I don't want to remember.


Posted by: fufu

Quote:
Originally Posted by KelJu
What do cookies taste like, because I forgot. What does bread taste like?
Actually, don't tell me. I don't want to remember.
Damn, I haven't had cookies on a looooooooong time.


Posted by: Seanp156

Pretty good workout tonight.... Work lasted a lot longer than I thought it would... I thought I'd only be there for about 2.5 hours, but I was there for about 4 hours.... So I went a little too long w/o food, but whatever...

Bodyweight Squats warmup x 10 reps

Conventional Deadlifts
135lbs x 6
165lbs x 4
185lbs x 3
225lbs x 1
255lbs x 1
285lbs x 1
315lbs x 1
345lbs x 1 PB
355lbs x 1 PB

Glute Ham Raise
BW + 25lbs plate x 3 sets x 10 reps

Leg Press (used 45 instead of 30 this time)
90lbs x 6
180lbs x 5 (warmups)
270lbs x 10
360lbs x 9
320lbs x 9
270lbs x 12

Knee Raises
BW x 15
BW + 15lbs DB x 15 PB - for what it's worth....
BW + 15lbs DB x 12

Rack Deadlifts
135lbs x 8
185lbs x 3 (warmup)
225lbs x 10
225lbs x 8
225lbs x 10

stretch

Vids will be up in a while...


Posted by: KelJu

Your Deads are kicking ass bro.


Posted by: Seanp156

Quote:
Originally Posted by KelJu
Your Deads are kicking ass bro.
Thanks man. Looking at the 355 video, it looks easy, but when I did it, there was a lot of stress in my lower back... It's odd how watching it, it looks easy, but it feels totally different.

315x1 warmup
345x1

355x1


Posted by: CowPimp

Nice lookin' dead. I bet you still have more in you. When I hit my last PR it was about a 6-8 second lift. I had to fucking grind.


Posted by: Seanp156

Quote:
Originally Posted by CowPimp
Nice lookin' dead. I bet you still have more in you. When I hit my last PR it was about a 6-8 second lift. I had to fucking grind.
Heh, 6-8 secs would probably just make me want to drop it . Hrmm... Think I should go for 365 or 375 next week, or switch the rep scheme up?


Posted by: KelJu

Quote:
Originally Posted by Seanp156
Thanks man. Looking at the 355 video, it looks easy, but when I did it, there was a lot of stress in my lower back... It's odd how watching it, it looks easy, but it feels totally different.

315x1 warmup
345x1

355x1

I will put money on it that you still had 375 in you.


Posted by: DeadBolt

LOL yea with a major PR you struggle some heh. It took me about 4 seconds to pull 385 yesterday!

But I figured out my hammies are my weak point on deads...I felt them just give out!


Posted by: CowPimp

Quote:
Originally Posted by Seanp156
Heh, 6-8 secs would probably just make me want to drop it . Hrmm... Think I should go for 365 or 375 next week, or switch the rep scheme up?
I would probably switch it up for your CNS' sake. Come back to deadlifts in a few weeks and I bet you will hit PRs anyway.


Posted by: fufu

Awesome lift, it looks like you can do alot more.


Posted by: Seanp156

Quote:
Originally Posted by CowPimp
I would probably switch it up for your CNS' sake. Come back to deadlifts in a few weeks and I bet you will hit PRs anyway.
What would you recommend? I still need to do some form of deadlifts, because I was planning on working on them for 5 weeks since I worked on squats for the past 5 weeks before deads...

Quote:
Originally Posted by fufu
Awesome lift, it looks like you can do alot more.
Thanks, but I'm a little hesitant... 355 felt very heavy to my back... I'll probably just have to go for one PB at a time from now on in the same night.


Posted by: shiznit2169

Quote:
What would you recommend? I still need to do some form of deadlifts, because I was planning on working on them for 5 weeks since I worked on squats for the past 5 weeks before deads...
Just do 60-70% of your 1RM for reps. Lay off the heavy stuff for a week or two and then peform singles again and shoot for your 1RM


Posted by: fUnc17

when i first pulled 5 plates, it took me a good 5 seconds to grind it out to lockout. you look like you can do more still, but be careful. dont sacrifice form... believe me it is not worth it. i learned the hard way. BABY steps!!

looks like you could sit down a little further and utilize alot more glutes. try sitting back a little more on your heels and pumping your chest out. also try to fire your p-chain in the right order (not saying you dont already, only you know if you are). when i learned to stop pulling flat footed, i was able to pull more weight, much faster and with stricter form than before.


Posted by: fufu

Quote:
Originally Posted by Seanp156


Thanks, but I'm a little hesitant... 355 felt very heavy to my back... I'll probably just have to go for one PB at a time from now on in the same night.

Yeah you are doing great anyways, don't want to hurt yourself. I just switched over to a sumo stance and it really takes alot of pressure of my lower back.


Posted by: Seanp156

Quote:
Originally Posted by fufu
Yeah you are doing great anyways, don't want to hurt yourself. I just switched over to a sumo stance and it really takes alot of pressure of my lower back.
Yeah, I've tried sumo a couple times and really like how it didn't stress the lower back as much, but my hip flexors get raped when I use a sumo stance...


Posted by: CowPimp

Quote:
Originally Posted by Seanp156
What would you recommend? I still need to do some form of deadlifts, because I was planning on working on them for 5 weeks since I worked on squats for the past 5 weeks before deads...
Just use a different variation. A sumo stance would work well. You could also do a platform deadlift or rack deadlift. Box squats seem to have some good carryover to your deadlift too. If you feel comfortable with it, some good mornings would work well also.


Posted by: Seanp156

Pretty good workout overall today...

Speed Bench Press
45lbs x 8
95lbs x 6 (warmups)
135lbs x 8 sets x 3 reps

DB Incline Press
55lbs x 4 (warmup)
70lbs x 2 sets x 6 reps

BB Rows
45lbs x 10
95lbs x 10 (warmups)
135lbs x 12
155lbs x 2 sets x 10 reps
175lbs x 5 PB???? Not sure.... Best I've gotten in recent memory though

Push Presses
45lbs x 8
85lbs x 5 (warmups)
95lbs x 6
115lbs x 2 sets x 4 reps (shoulders were feeling tight, so I didn't go heavier)

Chinups
BW x 6
BW x 4+1
BW x 4
BW x 3.5

15 mins stationary bike
10/20 resistance
random hill course
~104 cals
3.88 miles

stretch + rotar cuff work


Posted by: Archangel

Strength is really coming up, looking Strong, Great PB too!!!


Posted by: fufu

When are you going to go for another bench PR?


Posted by: Seanp156

Quote:
Originally Posted by Archangel
Strength is really coming up, looking Strong, Great PB too!!!
Thanks sir.


Quote:
Originally Posted by fufu
When are you going to go for another bench PR?
I have no idea, I usually just go with what the PLer's are doing on a given day......


Posted by: gwcaton

whats going on in here ?


Posted by: Seanp156

Quote:
Originally Posted by gwcaton
whats going on in here ?
Lots Gotta get ready for work now though...


Posted by: Burner02

did u get that job at the coffee house?


Posted by: Pylon

Hang on...free coffee? Surely I need to go to Ohio fo something.... (And yes, I will travel to far away places for free coffee...)


Posted by: Seanp156

Quote:
Originally Posted by Burner02
did u get that job at the coffee house?
Yep, I did.

Quote:
Originally Posted by Pylon
Hang on...free coffee? Surely I need to go to Ohio fo something.... (And yes, I will travel to far away places for free coffee...)
Hahaha... Yeah it's good coffee... I don't know if I can guarantee it'd be free this early in my employment though .


Posted by: Archangel

Hmmmmmmm, road trip!!! You planning on going to the Arnold next year, I know it's early, BUT it'll be here before we know it!!!


Posted by: Burner02

Quote:
Originally Posted by Seanp156
Yep, I did.



Hahaha... Yeah it's good coffee... I don't know if I can guarantee it'd be free this early in my employment though .
congrats!
(the Foamy 'training' videos worked..didn't they? )

If I make it tothe Arnold next spring....I'll take a large white chocolate mocha, please!


Posted by: Seanp156

Quote:
Originally Posted by Archangel
Hmmmmmmm, road trip!!! You planning on going to the Arnold next year, I know it's early, BUT it'll be here before we know it!!!
Hehe, most likely... I've made it there the past two years, and plan to next year, but who knows what I'll be doing then!

Quote:
Originally Posted by Burner02
congrats!
(the Foamy 'training' videos worked..didn't they? )

If I make it tothe Arnold next spring....I'll take a large white chocolate mocha, please!
Nice choice sir. Plain mocha's are my fav...I try and limit it to about 1 per week though, they're loaded with sugar...


Posted by: Burner02

I'm less than that....but...my boss at the club is buying me one as soon as I get to the club on Friday night....I love caffeine before gettin' to work!



Posted by: Seanp156

Quote:
Originally Posted by Burner02
I'm less than that....but...my boss at the club is buying me one as soon as I get to the club on Friday night....I love caffeine before gettin' to work!
What do you mean by that? You have less than me, or you're less self-discipline wise?


Posted by: Burner02

oops...my adult ADD kicked in....I don't go to Starbucks very often...
the 'venti'..white chocolate mocha w/ whip cream (gotta have it) is over 800cals..and MASS sugar....


Posted by: Seanp156

Pretty good workout today... My lower back got hammered...

Speed Deadlifts
135lbs x 6 slow reps
135lbs x 2 + 2 fast reps from here on
165lbs x 2
185lbs x 2
215lbs x 8 sets x 2 reps

Romanian Deadlifts
135lbs x 6
185lbs x 3 (warmup)
225lbs x 12 PB - 8 reps last week, dunno what happened...
225lbs x 7

Front Squats
45lbs x 8
45lbs x 5
95lbs x 6 (warmups)
135lbs x 8
155lbs x 8
175lbs x 4

Hyper Extensions
25lbs plate x 3 sets x 10 reps

Cable Crunches
130lbs x 20
150lbs x 20
170lbs x 10 PB??? I dunno...

stretch



Sunday's going to be interesting... I'll be having my ME Bench day in the morning, and then for fathers day we're going target shooting (disc & shotgun style). I might take my lifting session fairly easy on the pushing work besides the ME lift.


Posted by: fufu

noice RDL's. High reps are rapage on the grip.


Posted by: Seanp156

Quote:
Originally Posted by fufu
noice RDL's. High reps are rapage on the grip.
Thanks, though I usually use a mixed grip for anything over 205...


Posted by: DeadBolt

Lookin good man awsome numbers!

mmmmm caffien...I've been drinking 5-6 expressos a day just to get by!


Posted by: Seanp156

Quote:
Originally Posted by DeadBolt
Lookin good man awsome numbers!

mmmmm caffien...I've been drinking 5-6 expressos a day just to get by!
Thanks DB. 5-6 expressos a day . I can't imagine... hehe.


Posted by: Seanp156

Pretty good workout, did extra pulling work, and cut some pulling out b/c of ME work, and going shooting pretty much immediatly after... I don't even think I have time to shower.

Paul gave me an old set of wrist wraps he had that were extra, so I won't have to buy any .

Flat BB Bench (warmups)
45lbs x 8
45lbs x 8

Black Bands
45lbs x 10
95lbs x 6 (warmups)
4 sets of 115lbs x 6 ... Pause for 6 sec ~2-3 inches up, press, 115lbs x 3, Pause for 6 sec ~2-3 inches up, press

Had some spotter assistance... These sets were killer... Pinkies on the rings

3 Board Press with Black Bands, index on the rings
135lbs x 5
155lbs x 5
155lbs x 5

T-Bar Rows
45lbs x 10
70lbs x 12
90lbs x 10

Standing BB Press
45lbs x 8
75lbs x 5 (warmups)
95lbs x 7
95lbs x 5

DB Rows
55lbs x 5 (warmup)
65lbs x 3 sets x 8 reps

Lat Pulldowns
130lbs x 8
120lbs x 8
120lbs x 10

Rotar Cuff work


Posted by: fufu

Looks like you are getting some leet training sessions with those guys. Your bench is probably gonna blow up. Where do you normally put your hands on the bar when going for a ME?


Posted by: Seanp156

I've been using pinkies on the ring for a LONG time, but Paul wants me to use a wider grip since I'm benching raw... The reason being is with a narrow grip your shoulders are stressed more (hence part of the reason bench shirts exist, to support your shoulders), along with your triceps... He wants my chest to get stronger to help with my triceps...

I can't remember what grip I used for 255, but I think it was pinkies on the rings.


Posted by: fUnc17

pinky on the rings, pretty narrow. i have my index fingers on the rings. how tall are you?


Posted by: CowPimp

I use pinkies in the rings too. I'll save my shoulders; fuck my ego. Heh. Actually, the rings are more narrow at my new gym, so now it's middle fingers on the rings.


Posted by: Seanp156

Quote:
Originally Posted by fUnc17
pinky on the rings, pretty narrow. i have my index fingers on the rings. how tall are you?
I'm 5'10" Not tall, not short...

Quote:
Originally Posted by CowPimp
I use pinkies in the rings too. I'll save my shoulders; fuck my ego. Heh. Actually, the rings are more narrow at my new gym, so now it's middle fingers on the rings.
From what Paul's telling me, a narrow grip will lead to problems at heavier weights... Especially for a raw bencher.

Anyway, disc shooting was AWESOME... I had a lot of fun... Since it was my first time ever firing a shotgun, I got 5 practice shots... I made 4/5 including my very first shot.

Each round each person takes a total of 25 shots, but you wait your turn after each shot... The first round we didn't keep track, the second round I made 14/25, and the third round I made 21/25 which was more than the guy who invited us to go and shoots regularly. He made 18/25 that round.

I might end up getting my own gun when I save up some money...

I used the Beretta AL391 (12 gauge)




Posted by: fufu

I've always done pinkies on the ring, I have pretty long arms though.

guns ftw. Gun laws are pretty laid back in MA, I might get one, if I ever get the cash.


Posted by: Seanp156

Yeah, it's funny... I own a $700 paintball gun, but $900 for a real gun seems expensive to me now .


Posted by: fufu

Quote:
Originally Posted by Seanp156
Yeah, it's funny... I own a $700 paintball gun, but $900 for a real gun seems expensive to me now .
That must be some paintball gun.


Posted by: shiznit2169

Let me review your demos, you may have been aimbotting.


Posted by: fufu

Quote:
Originally Posted by shiznit2169
Let me review your demos, you may have been aimbotting.
lawl


Posted by: CowPimp

Quote:
Originally Posted by Seanp156
From what Paul's telling me, a narrow grip will lead to problems at heavier weights... Especially for a raw bencher.
Yeah, you have to move the weight further without that help of a shirt off the chest, heh.


Posted by: DeadBolt

First off fufu his gun sux cock just like he does... Damn autocockers...you and burns can beat off together with em LOL

As for the baretta...awsome guns only thing that compares these days is a banelli. But for a first time user shit go with a mossberg 500 or a remington 700! They are like $200 and work just as good! I actually just installed a new gun safe for all my guns....miss counted though. Got it for 14 guns and still have a few laying around with no where to go. Gotta buy another one now

Good lookin workout....I think I bench with my ring finger on the ring. Seems to work for me. But after the injury nothing feels right anymore!


Posted by: b_reed23

Quote:
Originally Posted by DeadBolt
But for a first time user shit go with a mossberg 500 or a remington 700!
believe it or not, remington is a great gun for the money, I used to have an 1100 (20ga, junior model) and it was as accurate as any gun I've ever owned


Posted by: fufu




Posted by: b_reed23

yeah..I suppose that would get the job done...


Posted by: Seanp156

I'm assuming Mossberg 500's are allowed on trap shooting courses...


Posted by: Archangel

How goes it BRother Sean???


Posted by: Seanp156

Quote:
Originally Posted by Archangel
How goes it BRother Sean???
Pretty good... Had to get up early (5:00 AM) for work today... It's 5:20 PM now, and I still have yet to get to the gym...

I'm kind of mad I'm scheduled to work friday, saturday, and sunday... I specifically did NOT want to work weekends, and especially friday, let alone friday and saturday NIGHT. Sunday, they scheduled me from 10AM-4PM which means I won't be able to make it to the gym on Sunday, and lift with the PLer's... I'm going to talk to the manger about that, and at the very least ask if I can work from like 3-9pm Sunday...


Posted by: Archangel

Quote:
Originally Posted by Seanp156
Pretty good... Had to get up early (5:00 AM) for work today... It's 5:20 PM now, and I still have yet to get to the gym...

I'm kind of mad I'm scheduled to work friday, saturday, and sunday... I specifically did NOT want to work weekends, and especially friday, let alone friday and saturday NIGHT. Sunday, they scheduled me from 10AM-4PM which means I won't be able to make it to the gym on Sunday, and lift with the PLer's... I'm going to talk to the manger about that, and at the very least ask if I can work from like 3-9pm Sunday...
You want I should Smite them LOL!!! Hope it works out for you my Friend!!!


Posted by: fufu

Quote:
Originally Posted by Seanp156
Pretty good... Had to get up early (5:00 AM) for work today... It's 5:20 PM now, and I still have yet to get to the gym...

I'm kind of mad I'm scheduled to work friday, saturday, and sunday... I specifically did NOT want to work weekends, and especially friday, let alone friday and saturday NIGHT. Sunday, they scheduled me from 10AM-4PM which means I won't be able to make it to the gym on Sunday, and lift with the PLer's... I'm going to talk to the manger about that, and at the very least ask if I can work from like 3-9pm Sunday...
That is the number one thing I hate about working summer jobs, they lie about hours you will work. I always end up working way more than they tell me I will be. That is why I choose not to have one anymore hahah!!!...eh I'll probably have one by the end of the month.


Posted by: Seanp156

Quote:
Originally Posted by fufu
That is the number one thing I hate about working summer jobs, they lie about hours you will work. I always end up working way more than they tell me I will be. That is why I choose not to have one anymore hahah!!!...eh I'll probably have one by the end of the month.
Yeah, well money's money regrettably...

_________________________________________

Ok workout tonight... I was pretty tired before going, and didn't really want to go all that much, but I was ok once I was there...

I decided to go w/ trap bar deadlifts instead of platform deads... Didn't think I had the energy to mess w/ platform deads tonight...

Trap Bar Deads
135lbs x 8
185lbs x 4
225lbs x 2
275lbs x 1 (warmups)
315lbs x 8 PB - Probably could've gotten 10, but I wanted to save some for the next set
315lbs x 5

Glute Ham Raise
BW + 25lbs plate x 2 sets x 10 reps

Olympic Squats (didn't feel like leg pressing tonight)
135lbs x 4 reps
185lbs x 2 sets x 6 reps - deads + glute/ham killed me

Rack Deadlifts
135lbs x 6
185lbs x 3 (warmups)
225lbs x 8
275lbs x 6

Knee Raises
BW x 15
BW + 20lbs DB x 15 PB
BW + 20lbs DB x 12

Seated DB Curls (hehe)
30lbs x 10 (arms together)
30lbs x 14 (arms alternating, 7 reps each)

stretch

I'm gonna finish my shake, get a shower, grab my last meal, and crash... I might take some melatonin tonight to sleep... I didn't sleep at all last night...


Posted by: fufu

Awesome deadlifts, are trap bar pulls harder than regular? I was thinking they might.

Melatonin for the win.


Posted by: Seanp156

Quote:
Originally Posted by fufu
Awesome deadlifts, are trap bar pulls harder than regular? I was thinking they might.

Melatonin for the win.
I think trap bar deads are easier personally, but it may depend on the person. I think you can use more pushing from your quads with a trap bar.


Posted by: Double D

Quote:
Originally Posted by Seanp156
I think trap bar deads are easier personally, but it may depend on the person. I think you can use more pushing from your quads with a trap bar.
Yes they are. Good luck on the sleep tonight.


Posted by: Seanp156

Quote:
Originally Posted by Double D
Yes they are. Good luck on the sleep tonight.
Hehe, thanks.


Posted by: DeadBolt

Quote:
Originally Posted by Seanp156
I'm assuming Mossberg 500's are allowed on trap shooting courses...
any shotgun us allowed...if not its a prestige resort and they can suck my bleeeeep!


Posted by: Seanp156

Quote:
Originally Posted by DeadBolt
any shotgun us allowed...if not its a prestige resort and they can suck my bleeeeep!
Cool, I did like the shotgun I used, but $800-900 is a bit too pricey for something I don't know how often I'll be using...

This is the facility we went to: http://www.blackwingsc.com/


Posted by: Seanp156

Here's an action shot my bro-in-law took trap shooting... I'm on the far left. Actually wait, no my bro-in-law's in the picture... I guess my sister must have taken it?


Posted by: KelJu

Quote:
Originally Posted by fufu
That is a bushmaster A4. We sold those when I worked at Academy Sports and Outdoors. Can you believe people hunt deer with those fucking things.


Posted by: KelJu

Quote:
Originally Posted by b_reed23
believe it or not, remington is a great gun for the money, I used to have an 1100 (20ga, junior model) and it was as accurate as any gun I've ever owned

The 1100's were good. They replaced them with the 1187 which has ejection problems with anything shell that isn't high brass.
If you have the old 1100 model, hold onto it.


Posted by: fufu

Quote:
Originally Posted by KelJu
That is a bushmaster A4. We sold those when I worked at Academy Sports and Outdoors. Can you believe people hunt deer with those fucking things.
It's the Colt AR15 A2, according to impactguns.com


Posted by: DeadBolt

Fufu yea people hunt deer with the damndest thing!

Buddy of mine hunts with an ak47...slapped a scope on it and put a 3 round clip in it...totally legal!

My brother has the 1100 and it is a GREAT gun! Its gone through hell and back and killed alot of animals! But I like the mossberg better...just something about the gun I love!

Sean...kewl place and kewl pic. If thats you in the white T and jeans good form on the shooting! You look like a natural!


Posted by: fufu

I'm assuming that is a semi-auto AK.


Posted by: KelJu

Quote:
Originally Posted by fufu
It's the Colt AR15 A2, according to impactguns.com
You are right. It is easy to get those confused, because the bush master was based off of the AR15 I think, but don't quote me on that.


Posted by: fufu

Quote:
Originally Posted by KelJu
You are right. It is easy to get those confused, because the bush master was based off of the AR15 I think, but don't quote me on that.
lawl, I'm such a gun noob. I know slightly more than the average person. Slightly.


Posted by: Seanp156

Pretty good workout tonight... I got there pretty much right when Paul had finished up, but he walked me through my speed benches before he left. I found out Paul is way stronger than I thought... At his peak, WITHOUT a bench shirt, he did 225lbs x 47, 315lbs x 30, and 405lbs x 20... He maxed around 625 or so... Keep in mind, that's without a bench shirt .

Speed Bench Work
Used 3 different grip widths, a close, a mid, and a wide
close = index about 1" from the smooth part
mid = pinky on rings
wide = index on rings

Did 3 sets close, 2 mid, and 3 wide...

CLOSE GRIP
115lbs & black bands x 3 sets x 3 reps

MID GRIP
135lbs & black bands x 2 sets x 3 reps

WIDE GRIP
135lbs & black bands x 3 sets x 3 reps

BB Style BB Incline Bench
45lbs x 10
95lbs x 6
135lbs x 3
155lbs x 2 (warmups)
185lbs x 4 +2(spotter assist on +2) PB - previous was 185lbs x 3 on my own without anything to fatigue me before hand, it was an ME lift
135lbs x 10

BB Rows
45lbs x 10
95lbs x 8
135lbs x 4
155lbs x 2 (warmups)
175lbs x 6 PB??? no idea
165lbs x 7
155lbs x 9
135lbs x 12

Weighted Dips (these sucked tonight)
BW + 25lbs x 3 (warmup)
BW + 45lbs x 6 (felt fuckin heavy)
BW + 25lbs x 7
BW x 7 I can usually get 10+ after weighted dips...

Chinups
BW x 5
BW x 3

Pullups
BW x 3

CG Parallel grip pullups
BW x 2 sets x 4 reps

Farmer's Walks
65lbs x 2 aisle and back walks

20 mins elliptical
_|-|_|-|_ course
10/20 resistance
1.88 miles
~270 cals

stretch + rotar cuff work....




Posted by: fufu

Noice incline.

Dips have been weird with me, some days I own, and somedays they suck dick. Triceps were probably pretty fatigued after all that benching.


Posted by: Seanp156

Quote:
Originally Posted by fufu
Noice incline.

Dips have been weird with me, some days I own, and somedays they suck dick. Triceps were probably pretty fatigued after all that benching.
Yeah, probably... I'm guessing most of it was due to the CG on speed work, and the BB incline, because I usually do 8 sets of 3 with a mid grip, and then Incline DB benching, and I can usually get one set of +45 x 8, and another +45 x 6 or so on dips afterward....


Posted by: KelJu

I love you style of rowing. I copied your ideas, and I started making tons of improvement on my back, so I think Foreman is full of shit. CPimp also likes the high volume back routine.
Keep up the good work bro.


Posted by: CowPimp

Quote:
Originally Posted by KelJu
I love you style of rowing. I copied your ideas, and I started making tons of improvement on my back, so I think Foreman is full of shit. CPimp also likes the high volume back routine.
Keep up the good work bro.
With the Westside template you have no choice. There's so much pressing volume you have to go buck with the pulling! It's helped my bench tremendously though, even though it's stalling a little bit right now. My back used to suck rotting goat balls, but it has improved. Now it's just crappy.

Good workout Sean! Don't fret on the dips; all the pressing left your pressing muscle punished.


Posted by: DeadBolt

Good work man!


Posted by: Seanp156

Thanks guys.


Posted by: Archangel

Fantastic w/o Brother Sean!!!


Posted by: Seanp156

Thanks... Had a great night w/ the GF tonight... Tomorrow's going to be somewhat shitty though, gotta hit the gym(highlight of my day), then go to work closing shift, and have a closing shift the next night too... At least my set schedule is only going to be monday, wednesday, and thursday for the next two months after this week, so I won't have to put up with weekends/closing past this week.


Posted by: Burner02

Quote:
Originally Posted by Seanp156
At least my set schedule is only going to be monday, wednesday, and thursday for the next two months after this week, so I won't have to put up with weekends/closing past this week.
what...u only work 3 days per week??? Man...to be young again....

Good lifts, Sean


Posted by: Seanp156

Quote:
Originally Posted by Burner02
what...u only work 3 days per week??? Man...to be young again....

Good lifts, Sean
Heh, yeah... I'd actually like more hours to be honest, because as it is, that won't be much money for me at all... I'll see what I can do about that a little later when my manger's back from vacation. Anyway, I'm heading to the gym shortly...


Posted by: Seanp156

Had a pretty insane workout today...... I was sweating like crazy, and when I was done with front squats, some big guy was like "You're working pretty hard." I explained I was kind of prepping for a PL meet, and he said he's observed how hard I work... It's encouraging to hear that from a random person.

Speed Deadlifts
135lbs x 6 (slow warmup)
135lbs x 2 + pause + 2 fast from here on
165lbs x 2
185lbs x 2 ((warmups to here)
215lbs x 8 sets x 2 reps (DOH, used chalk but just on my hands, not the bar)

Romanian Deadlifts
135lbs x 3
185lbs x 3 (warmups)
225lbs x 20 PB Haha, I have no idea what happened here... I just kept going...
265lbs x 10 PB
- again used chalk, but just on my hands, not the bar

Front Squats
45lbs x 8
95lbs x 6 (warmups)
135lbs x 8
155lbs x 8 (dead at this point)

Cable Crunches
170lbs x 17 reps
150lbs x 15 reps

Hyper Extensions
25lbs plate x 10 reps
35lbs DB x 10 reps

Standing alternating hammer curls
35lbs x 18 (9 per arm)
Dropset 30lbs x 10 (5 per arm)

stretch


Posted by: Burner02

Quote:
Originally Posted by Seanp156
"You're working pretty hard." I explained I was kind of prepping for a PL meet, and he said he's observed how hard I work... It's encouraging to hear that from a random person.
the best kind of compliment you can get.


Posted by: fufu

Noice RDLs!

It's nice to get a compliment. I find it very encouraging.


Posted by: Seanp156

Decent workout today, was fairly tired though from working late, but it was ok.

I used a cambered bar to get a little more ROM off the chest, but also used some boards so it wasn't TOO much of a deficit.

Wow, ONLY 13 working sets for this workout... That's the lowest it's been for a while.

Cambered Bar
45lbs x 8 warmup

Cambered Bar with Black Bands and 2 boards ~ MID GRIP
45lbs x 10
95lbs x 6 (warmups to here)
135lbs x 6
165lbs x 6
185lbs x 3
215lbs x 0 (dropped it too fast, and the top of the camber slipped and messed me up...)

Cambered Bar with Black Bands and 4 boards, Close grip for triceps
185lbs x 5
185lbs x 4 (failed on 5th)

T-Bar Rows
45lbs x 10
70lbs x 12 (warmups)
90lbs x 12 PB
90lbs x 10

Standing BB Press
45lbs x 8 warmup
95lbs x 10
95lbs x 8

Dorsi Flexor Machine Rows
120lbs x 10
135lbs x 12

Lat Pulldowns
130lbs x 12
140lbs x 10

10 mins stationary bike
10/20 resistance
random hill course
~2.5miles

stretch + rotar cuff work

Had a protein shake and took a 2 hour nap after this...


Posted by: fufu

kiki


Posted by: Seanp156

Quote:
Originally Posted by fufu
kiki



Posted by: fufu

Quote:
Originally Posted by Seanp156
nice workout.


Posted by: Seanp156

Quote:
Originally Posted by fufu
nice workout.
lawl. ty


Posted by: DeadBolt

Lookin good man! Awsome numbers!


Posted by: Seanp156

Quote:
Originally Posted by DeadBolt
Lookin good man! Awsome numbers!
Thanks man, I'm just gettin ready to head to the gym tonight (wow it's going to be at least 12:30 AM by the time I get there)... I'm probably going to be there til 1:30AM... Going for a 375 dead .


Posted by: Seanp156

Fairly good workout tonight, tired as hell though and I have to work in 10 hours, and still have yet to shower and sleep.

BB Conventional Deadlifts
135lbs x 6
185lbs x 3
225lbs x 1
255lbs x 1
295lbs x 1
335lbs x 1
375lbs x 1 PB - somewhat sloppy

Leg Press
180lbs x 6
270lbs x 4 (warmups)
410lbs x 2 sets x 8 reps
410lbs x 16 reps (felt like fainting afterwards)

Rack Deadlifts
135lbs x 6
225lbs x 6 (warmups)
255lbs x 8
225lbs x 10

Knee Raises
20lbs DB x 2 sets x 15 reps

stretch

375x1 vid


Posted by: DeadBolt

Damn nice PR!!!!! Grats man...but wtf where youdoing lifting at that time LOL.

I'm tellin ya your spending to much time with the GF


Posted by: fufu

Awesome PR, good work. Form didn't look sloppy to me. Maybe a tiny bit tilty at first but not really. That looked easy for you too. Looks like you still got some more in you, you'll be getting 400+ by that PL meet I bet.

lawl, I love how you just gently put the bar down making a tiny "tink!".


Holy crap I just noticed you went at like 1:30 am. Damn!!!


Posted by: Seanp156

Quote:
Originally Posted by DeadBolt
Damn nice PR!!!!! Grats man...but wtf where youdoing lifting at that time LOL.

I'm tellin ya your spending to much time with the GF
We had a good time last night.

Quote:
Originally Posted by fufu
lawl, I love how you just gently put the bar down making a tiny "tink!".
Haha, yeah. I didn't notice until I watched the video, but it didn't even really make a sound when it hit the floor.


Posted by: CowPimp

Nice PR. Didn't look sloppy to me. Went up pretty quick too. You should've seen me pulling my most recent PR. That bar fucking inched up my legs and I slipped forward a little bit. I love grinding out 7 or 8 second long deadlifts.


Posted by: Archangel

Looks good to be BRother Sean!!! Getting ready to order my Arnold Tickets, you planning on going???


Posted by: Seanp156

Quote:
Originally Posted by Archangel
Looks good to be BRother Sean!!! Getting ready to order my Arnold Tickets, you planning on going???
A little early, don't you think?

Yeah, I'm planning on going but it's way too early to tell for sure, let alone which day(s) I'm going.


Posted by: Archangel

Quote:
Originally Posted by Seanp156
A little early, don't you think?

Yeah, I'm planning on going but it's way too early to tell for sure, let alone which day(s) I'm going.
Not really, hotels are already filling up!!!


Posted by: KelJu

Great job on the 375 lift, bro. Well done!


Posted by: Seanp156

Quote:
Originally Posted by Archangel
Not really, hotels are already filling up!!!
I suppose when you look at it that way, but seeing as I can just drive down, I don't have to worry about that .

Quote:
Originally Posted by KelJu
Great job on the 375 lift, bro. Well done!
Thanks sir.


Posted by: Seanp156

Pretty decent workout tonight I spose... Paul seemed to be a bit depressed about not being able to train much with his shoulder... He's probably going to get it checked out by a doctor soon.

BB Warmups
45lbs x 3+3+3
95lbs x 2 sets x 3 reps

All these are speed presses

CLOSE GRIP + Black Bands
115lbs x 3 sets x 3 reps

MID GRIP + Black Bands
115lbs x 3 sets x 3 reps

WIDE GRIP + Black Bands
115lbs x 3 sets x 3 reps

Incline Tate Presses
20lbs DB x 10 reps
25lbs DB x 10 reps
25lbs DB x 8 reps

Piston Pushdowns (these are different + hard to get used to)
Black Bands x 10 reps alternating
Black Bands x 12 reps alternating
Black Bands x 12 reps alternating

BB Rows
45lbs x 8
95lbs x 7
135lbs x 5
155lbs x 2 (warmups)
Pronated
175lbs x 8 PB
155lbs x 10
Supinated
155lbs x 10
155lbs x 12

Push Presses
45lbs x 8
95lbs x 4 (warmups)
115lbs x 4
135lbs x 5 PB
155lbs x 2 PB
strict BB presses
115lbs x 3

Chinups mid width grip
BW x 9 PB?????
BW x 5

Pullups
BW x 3.5
BW x 3.5

Parallel Close Grip Pullups
BW x 4

Farmers Walks
65lbs DB's x down aisle and back
65lbs DB's x down aisle and back

Treadmill
1 min "sprint" @ 8mph, 2 min walk @ 3mph
1 min "sprint" @ 8mph, 2 min walk @ 3mph

stretch + rotar cuff work


Posted by: fufu

Noice workout. PB's ftw. What's a piston pushdown?

I'm going to start putting push presses into my routine. How much more weight can you do with a push press compared to strict overhead pressing? Any tips on doing them?


Posted by: Seanp156

Quote:
Originally Posted by fufu
Noice workout. PB's ftw. What's a piston pushdown?

I'm going to start putting push presses into my routine. How much more weight can you do with a push press compared to strict overhead pressing? Any tips on doing them?
A piston pushdown is hard to explain...

You use the same bands that you wrap around the barbell for band pressing... I'm sure you can do it with resistance cables as well...

You wrap the middle part of the band around the top of a pullup bar, and take the end of the loop in each hand... Then, you basically lean over and keep your elbows in close to your body and move as if you're trying to punch towards the ground.

I really don't know how much I can strict press vs. push pressing... I haven't done either when I was fresh for a LONG time... I'd guess I could get 135x3-4 strict if I were fresh, and I could probably get 165x3-4 push press if I were fresh, but that's just an estimation...

My biggest tip is to make sure you're pretty much setting youself up like a front squat, and then more or less *jump* rather than merely push with your legs.

Here: http://www.bsu.edu/webapps2/strengthlab/home.htm

Click the guy's shoulder, go to push press, and watch the video.


Posted by: fufu

Yeah, I've seen that video. Do you come off the ground when you do them?


Posted by: Seanp156

Quote:
Originally Posted by fufu
Yeah, I've seen that video. Do you come off the ground when you do them?
I'm not sure, maybe a tiny bit...


Posted by: DeadBolt

Good workout man!


Posted by: Seanp156

Thanks DB... It was quite a bit total set wise, but I still felt overall it wasn't overdoing it...


Posted by: Seanp156

Hey Cowpimp, I have a question for you... I was talking with Paul yesterday about Westside and how it should work with deadlifts and squats.

He said that one day should be something like DE for deadlift, and ME for squats, and the other should be DE for squats, and ME for deadlifts. Have you ever done this? Is this a reasonable way to go about training both lifts at the same time, or would it be too much on the CNS?

As it is, I've just been prioritizing either deadlifts or squats for a cycle of about 5 weeks, unload, then switch to the other. I still do front squats and olympic squats or leg press for assistance work on deadlift days, and RDL, SLDL, or rack deadlifts on my squat days, but the intensity is relatively low.


Posted by: CowPimp

Quote:
Originally Posted by Seanp156
Hey Cowpimp, I have a question for you... I was talking with Paul yesterday about Westside and how it should work with deadlifts and squats.

He said that one day should be something like DE for deadlift, and ME for squats, and the other should be DE for squats, and ME for deadlifts. Have you ever done this? Is this a reasonable way to go about training both lifts at the same time, or would it be too much on the CNS?
I've never really thought of trying that, but I can't see myself doing that so frequently unless I had some chemical assistance. It might be worth a shot though. You could always build up to it and then cut back for a bit if it's too much for you.


Quote:
As it is, I've just been prioritizing either deadlifts or squats for a cycle of about 5 weeks, unload, then switch to the other. I still do front squats and olympic squats or leg press for assistance work on deadlift days, and RDL, SLDL, or rack deadlifts on my squat days, but the intensity is relatively low.
I think that's a perfectly reasonable idea. I like to use good morning variations a lot for the ME lift though, which doesn't really fit into either category that he laid out.


Posted by: Seanp156

Hrmmm... I think I may give it a try tomorrow just because I'm eager to squat heavy again... I'll probably just do something like one set of 5 for PL squats, then do my speed deads afterwards.


Posted by: KelJu

Hey Sean and CP, help me out with the medium effort thing. If I were doing medium effort day, should I avoid hitting failure at any set?

I assume medium effort means that you have a few more reps left in you when you decide to end the set.


Posted by: fufu

Quote:
Originally Posted by KelJu
Hey Sean and CP, help me out with the medium effort thing. If I were doing medium effort day, should I avoid hitting failure at any set?

I assume medium effort means that you have a few more reps left in you when you decide to end the set.
I'm pretty sure they have ME to mean Max Effort. Unless you are making a referance to something else and I just made myself look like an ass.


Posted by: Seanp156

Quote:
Originally Posted by KelJu
Hey Sean and CP, help me out with the medium effort thing. If I were doing medium effort day, should I avoid hitting failure at any set?

I assume medium effort means that you have a few more reps left in you when you decide to end the set.
Fufu's correct, ME stands for Max Effort. In the context I'm familiar with, it's training a specific lift (deadlift, squat, bench, or variation) with high intensity (weight). Sometimes, you can space the ME lift out, and do multiple sets of 5 reps or so at a more moderate weight.


Posted by: KelJu

Quote:
Originally Posted by fufu
I'm pretty sure they have ME to mean Max Effort. Unless you are making a referance to something else and I just made myself look like an ass.
No, your good Fufu, I am the one looking like an ass here.
ME = max effort.
DE = dynamic effort?

I really need to read up on Westside to understand what you guys are talking about.


Posted by: Seanp156

Quote:
Originally Posted by KelJu
No, your good Fufu, I am the one looking like an ass here.
ME = max effort.
DE = dynamic effort? yep

I really need to read up on Westside to understand what you guys are talking about.
^


Posted by: fufu

Quote:
Originally Posted by KelJu
No, your good Fufu, I am the one looking like an ass here.
ME = max effort.
DE = dynamic effort?

I really need to read up on Westside to understand what you guys are talking about.
lawl, I am thinking about starting Westside sometime this year. I need to read up on it too.


Posted by: Seanp156

Meh workout today... Not feeling totally with things in my head...

BB PL Style Squats
45lbs x 8
135lbs x 6
185lbs x 3
225lbs x 2 (warmups)
255lbs x 6
225lbs x 8

Speed Deadlifts
135lbs x 6 slow
135lbs x 2+2 fast from here on
185lbs x 2
225lbs x 6 sets x 1 rep

Front Squats
45lbs x 8
95lbs x 5 (warmups)
135lbs x 8

Romanian Deadlifts
45lbs x 6
135lbs x 6
185lbs x 2 (warmups)
225lbs x 10

Preacher Curls
65lbs x 11

stretch


Posted by: fufu

Stressed out?


Posted by: Seanp156

I don't know... I really have no reason to be...


Posted by: fufu

Mind could be going through a cycle or something.


Posted by: shiznit2169

What is your rest interval for your speed deads?


Posted by: KelJu

Quote:
Originally Posted by Seanp156
I don't know... I really have no reason to be...
Sometimes there is no reason. We are all slaves to our nurotransmitters.


Posted by: Seanp156

Quote:
Originally Posted by shiznit2169
What is your rest interval for your speed deads?
I tried to keep it around 30 seconds today, but I didn't really keep strict time.

Quote:
Originally Posted by KelJu
Sometimes there is no reason. We are all slaves to our nurotransmitters.
I like to refer to it as "Man PMS."


Posted by: fufu

Go break something!


Posted by: Seanp156

Quote:
Originally Posted by fufu
Go break something!
I thought having gone to the gym would get that feeling out of my system.


Posted by: fufu

lawl


Posted by: Seanp156

Weight was 188lbs this morning after pigging out with pizza last night... It hasn't left my body yet =p


Posted by: fufu

Quote:
Originally Posted by Seanp156
Weight was 188lbs this morning after pigging out with pizza last night... It hasn't left my body yet =p
lawl, when I eat pizza, I really go for it. I probably take in like atleast 2000 cals worth keke.


Posted by: Seanp156

Yeah, I had a lot last night... I didn't stop eating until only the unappetizing pieces were left.


Posted by: KelJu

"Tehehe...i can eat a whole pizza and get away with it...kekeke" You mesomorphs make me sick!


Lawl, just kidding! I