Sean's going for strength. [Forum Archive]

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Sean's going for strength.

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Posted by: Seanp156

Oh, and it looks like I'm going to have two Sundays in a row of missing my ME Bench days... On the 16th, the PL guys and I are going to a local bench competition to watch, and the Sunday after that I'm going to be at Buckeye Lake w/ my gf...

At least the first Sunday will be during a deloading week, so I won't actually be missing much if anything, but the other Sunday I'll have to see if I get back in time to make it to the gym... My guess is no.

I'm having trouble deciding what weight class to shoot for for the October meet.... It's either going to be 181, or 198. The problem is, I'm trying to gain weight right now, and I'm around 186 or so. I don't really want to be trying to gain weight now, and have to lose it all to get under 181 for the meet. At the same time, I don't know if I can get within 8lbs or so to 198lbs by October and still be fairly lean. Also, I don't want to compete in the 198 class if my lifts are going to be horrible compared to the other 198 pounders.

Posted by: DeadBolt

keep gainin weight then drop some water lbs right before weight in...

Posted by: Seanp156

I'm going to be at LEAST 190lbs by October seeing as I'm 186 now, and it was only 2 months to go from 176-186. I don't think dropping 10+ lbs of water weight is going to be healthy.

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

I'm going to be at LEAST 190lbs by October seeing as I'm 186 now, and it was only 2 months to go from 176-186. I don't think dropping 10+ lbs of water weight is going to be healthy.

Fighters do it all the time...I've seen people drop 25lbs over night ith distilled water, carbs at certain hours, and saunas. I use to help guys in highschool do it all the time but I agree not the healthiest option. But how healthy is working out either?

Your other option is stop being such a pansy and get stronger

Posted by: KelJu

I'm with DB on this. It is much easier to drop water weight before the weigh-in than it is to put on quality weight to compete in a heavier class.

I have been able to drop 10lbs in two days.

Posted by: fufu

Maybe if you dropped some weight in like a month, then started eating alot it could spike your strength.

That is what I did, when I was 173 I was way stronger than I was at 190. It could have been my improved training set up too though. I would go for the ligher weight class.

Is there a website with the comp info or anything? It sounds pretty cool.

Posted by: fUnc17

id compete in the 181 class, your going to have guys that are normally 215+ competing in the 198 class. 181 will be tough enough as is.. but if your just doing it for the experience and not to compete then 198 is fine i guess

Posted by: Seanp156

Quote:

Originally Posted by fUnc17

id compete in the 181 class, your going to have guys that are normally 215+ competing in the 198 class. 181 will be tough enough as is.. but if your just doing it for the experience and not to compete then 198 is fine i guess

Yeah, this time around I'm more doing it for the experience... I'm pretty much going to be competing raw with the exceptions of a belt and wrist wraps, but bench shirts and squat suits are allowed, so even in the 181 class I'm not going to be able to compete with the shirted/suited guys. I'd really like to find a raw meet locally. Does anyone know of any raw powerlifting leagues with upcoming meets etc?

Quote:

Originally Posted by DeadBolt

But how healthy is working out either?

How is working out properly and have a clean diet not healthy?

Quote:

Originally Posted by DeadBolt

Your other option is stop being such a pansy and get stronger

I know this is a joke, but at the same time, how does this relate to losing water weight? Are you just referring to me taking two ME bench days off this month?

Posted by: DeadBolt

Nothing is good for you these days so just do wutcha gotta do!

And no I was just refering to you being a weak pansy

hence the words "other option" which would translarte into an option totally unrelated to the first

Posted by: Seanp156

Quote:

Originally Posted by DeadBolt

Nothing is good for you these days so just do wutcha gotta do!

Quote:

Originally Posted by DeadBolt

And no I was just refering to you being a weak pansy

hence the words "other option" which would translarte into an option totally unrelated to the first

Coming from someone that's short as hell, weighs over 200lbs, and has weaker lifts than mine, that doesn't mean much DB

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

Coming from someone that's short as hell, weighs over 200lbs, and has weaker lifts than mine, that doesn't mean much DB

Haha false...im now under 200lbs

Posted by: fufu

Sean, can I have some information on the PL comp. plz. keke

Posted by: Seanp156

Quote:

Originally Posted by fufu

Sean, can I have some information on the PL comp. plz. keke

The thing is, I barely have any info on it. I'm waiting to get news from Squaggle and/or WantItBad.

I have a link, but it's somewhat messed up.

________________________________________________

Workout was meh today... I was REALLY rushed. I have work in 1.5 hours and still need to take care of some things.

Platform Deadlifts (~5-6 inch extra ROM)
135lbs x 6
185lbs x 3
225lbs x 2 (warmup)
275lbs x 5 - didn't feel so great on the lower back... probably won't do these too often

Speed Box Squats
45lbs x 6
135lbs x 2 + 2
155lbs x 2 (warmups)
175lbs x 2 sets x 2 reps - not enough speed, dropped weight
155lbs x 4 sets x 2 reps

Rack Deadlifts
135lbs x 8
185lbs x 4 (warmups)
225lbs x 20 (didn't want to go heavy, so I went high rep)

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

stretch

Posted by: Archangel

For a rushed w/o, looks good to me!!!

Posted by: fufu

We all have those days. Just remember it will help you out in the long run.

Posted by: Seanp156

Quote:

Originally Posted by fufu

We all have those days. Just remember it will help you out in the long run.

Yeah, I was contemplating just sleeping and not going before work, but thought a rushed workout would be better than nothing.

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

Yeah, I was comtemplating just sleeping and not going before work, but thought a rushed workout would be better than nothing.

Sometimes that's how it goes my friend.

Posted by: Seanp156

Free BB Warmups
45lbs x 3+3+3
95lbs x 3+3+3

Black Bands Warmups
45lbs x 3+3
95lbs x 3

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

Close Grip Presses & Black Bands
135lbs x 3 sets x 5 reps

Piston Pushdowns
Black Bands x 20
Black Bands x 12
Blacks Bands x 16

BB Rows
45lbs x 8
95lbs x 8
135lbs x 3
155lbs x 3 (warmups)
175lbs x 8
175lbs x 7
155lbs x 12
155lbs x 9

Chinups
BW x 6
BW x 6

Close Grip Parallel Pullups
BW x 7
BW x 6.5

Farmers Walks
70lbs DB's x down aisle & back
70lbs DB's x down aisle & back

Push Presses
45lbs x 4
95lbs x 4
115lbs x 2 (warmups)
135lbs x 2 sets x 4 reps

10 minutes treadmill, walk @ 3mph, jog @ 6mph, run @ 8mph x 2

stretch & rotar cuff work

Posted by: assassin

nice workout .... pls man do u have a video or picture or a link for farmer walks

....

Posted by: Seanp156

Quote:

Originally Posted by assassin

nice workout .... pls man do u have a video or picture or a link for farmer walks

....

Thanks, farmer's walks really aren't a complicated exercise. All it is, is picking up a dumbbell in each hand and walking with it for a certain distance, or time. You could also use a trap bar instead of dumbbells. I don't have any pics/vids/links offhand.

Posted by: PreMier

Nice workout bro, what are you weighing in at these days?

Posted by: fufu

How often do you do a ME bench day and when is your next one?

Posted by: Seanp156

Quote:

Originally Posted by PreMier

Nice workout bro, what are you weighing in at these days?

Thanks. I weighed 184.8 this morning... I've usually been weighing around 185-186.

Quote:

Originally Posted by fufu

How often do you do a ME bench day and when is your next one?

Well, technically I have a ME bench day every week, but that doesn't mean I max out every week. My next ME Bench day is Sunday and I think I'm going to do a max effort reverse band press... Paul said he's going to have about 400lbs on there, but the bands will make it a lot easier at the bottom, but the lockout will be really heavy.

After that, I'm going to have a couple weeks off heavy benching, and build up to see where my real single is at.

Posted by: KelJu

Quote:

Originally Posted by Seanp156

Free BB Warmups
45lbs x 3+3+3
95lbs x 3+3+3

Black Bands Warmups
45lbs x 3+3
95lbs x 3

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

Close Grip Presses & Black Bands
135lbs x 3 sets x 5 reps

Piston Pushdowns
Black Bands x 20
Black Bands x 12
Blacks Bands x 16

BB Rows
45lbs x 8
95lbs x 8
135lbs x 3
155lbs x 3 (warmups)
175lbs x 8
175lbs x 7
155lbs x 12
155lbs x 9

Chinups
BW x 6
BW x 6

Close Grip Parallel Pullups
BW x 7
BW x 6.5

Farmers Walks
70lbs DB's x down aisle & back
70lbs DB's x down aisle & back

Push Presses
45lbs x 4
95lbs x 4
115lbs x 2 (warmups)
135lbs x 2 sets x 4 reps

10 minutes treadmill, walk @ 3mph, jog @ 6mph, run @ 8mph x 2

stretch & rotar cuff work

Omg, your rowing is insane. I would gladly trade you 40lbs of benching strength for 40lbs of your rowing strength.

Posted by: Seanp156

Quote:

Originally Posted by KelJu

Omg, your rowing is insane. I would gladly trade you 40lbs of benching strength for 40lbs of your rowing strength.

My rowing strength really isn't that great, I'll be relatively happy when I can hit 225 for a couple sets of 8-10 reps.

I got a belt at the gym yesterday... I'm going to give it a try for a 3RM on squats tomorrow, but I can't remember if my previous was 275x3 or 285x3... I'm not going to use it often, but probably for squats/deads in the 1-3 rep range to get used to it for meets.

There she is...

Posted by: Burner02

Quote:

Originally Posted by fufu

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

exactly!

Quote:

Originally 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.

dang, sean! Your #'s are getting up there!

Posted by: fufu

Noice belt. I want one, I plan on eventually going to a PL meet.

I actually think I remember you saying a while back "My 3 RM used to be 255, but now it's it 275." Idk, it just stuck in my mind. I could be wrong.

Posted by: Seanp156

Quote:

Originally Posted by fufu

Noice belt. I want one, I plan on eventually going to a PL meet.

I actually think I remember you saying a while back "My 3 RM used to be 255, but now it's it 275." Idk, it just stuck in my mind. I could be wrong.

Yeah, I remember saying something like that... I got 255x6 last week... Still deciding if I should try 285 or 295 for 3.

HERE... I found it:

Quote:

Originally Posted by Seanp156

I'll post it in your journal...

______________________________

Pretty decent workout today...

Parallel Squats
45lbs x 6
135lbs x 6
165lbs x 4
185lbs x 3
205lbs x 2
225lbs x 1
255lbs x 1 (warmups to here)
275lbs x 3 PB- New 3RM, old was 255 x 3

Glute/Ham raise
25lbs x 3 sets x 10 reps PB

Leg Press - I use a low on the pad, narrow stance
180lbs x 6
270lbs x 4 (warmups to here)
430lbs x 7 PB
360lbs x 8

Rack Deadlifts
135lbs x 6
185lbs x 4
205lbs x 2
225lbs x 1
255lbs x 1
285lbs x 1 (warmups to here)
305lbs x 6 PB
275lbs x 6

Knee Raises
BW + 15lbs x 2 sets x 10 reps

Leg Raises
BW x 10 reps

stretch

Guess I'll go with 285 and see how it feels w/ the belt

Posted by: Seanp156

Quote:

Originally Posted by Burner02

exactly!

dang, sean! Your #'s are getting up there!

Thanks, I try not to be obnoxious by slamming weights

Posted by: fufu

lawl yesterday when I did push presses I slammed the barbell down as hard as I ever have. It was pretty loud, I didn't mean to though.

Posted by: Burner02

also got a laugh at the guy behind u doing the pull downs...his form was wrong...

Posted by: Seanp156

Heh, yeah I noticed too.

Quote:

Originally Posted by fufu

lawl yesterday when I did push presses I slammed the barbell down as hard as I ever have. It was pretty loud, I didn't mean to though.

I do them in either a power or squat rack, and always catch it back into a front squat position when I'm done, then re-rack it.

But, don't you have the screwed up gym where you can only overhead press in a corner with no racks?

Posted by: Seanp156

First time using the belt today... It definately makes things easier. I didn't have it as tight as it could've been, but I'd probably have trouble breathing and getting the thing off if I went for the tighter setting

. The belt's an Extra Large (they only had XL, and a Small), so I'm using the last 2 notches of holes.

BB PL Squats
45lbs x 8
135lbs x 6
185lbs x 3
225lbs x 2 (RAW)
255lbs x 4 (belt from here on, warmups to here)
285lbs x 3 PB
295lbs x 3 PB
305lbs x 3 PB
315lbs x 3 PB - I almost stopped at 305, but I REALLY wanted 3 plates... The last set was killer... Before today, 305 was my 1RM, so with the belt I'm probably around 335.

Speed Deadlifts (no belt at all)
135lbs x 6 slow
135lbs x 2+2 fast
185lbs x 2 (warmups)
225lbs x 4 sets x 2 reps

Hyper Extensions
35lbs x 2 sets x 12 reps

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

Romanian Deadlifts
135lbs x 6
185lbs x 3 (warmups)
225lbs x 6
245lbs x 6

stretch

Hip flexors are starting to feel kinda overused... Looking forward to taking it fairly easy next week.

Posted by: fufu

Wowy, 315 for three, good jorb.

Posted by: Seanp156

Quote:

Originally Posted by fufu

Wowy, 315 for three, good jorb.

Ty, as I said, the belt certainly helps.

Posted by: fufu

I'm looking into getting one. I better have one handy incase I ever decide to enter a PL competition.

Posted by: PreMier

Nice, you've made tons of progress. Keep up the hard work.. your getting strong!

Posted by: Seanp156

Quote:

Originally Posted by PreMier

Nice, you've made tons of progress. Keep up the hard work.. your getting strong!

Thanks Jake. It was a good feeling to finally get under 315, even if a belt was used.

Posted by: Seanp156

Pretty good workout today, did some reverse band benching for the first time. It is a fun exercise for sure. Paul informed me he's moving to Georgia because his wife's getting a new job over there... That means he's only going to be here for about 6 more weeks, and 2 of those we won't be training, so I've only got ~4 more weeks to train with him. After that, I'll probably still train with the other guys. I may not have as much access to bands though, unless I get my own.

Purple Band Reverse Bench (somewhere around 200-250lbs assistance at the bottom, plus the elasticity helps)
245lbs x 6
335lbs x 5 (warmups)
425lbs x 3
475lbs x 1
475lbs x 1
475lbs x 1 (this was the best one... All of them took a good 5 or so seconds to lock out)

Incline DB Press
55lbs x 6 warmup
60lbs x 10
60lbs x 8

T-bar Row machine (weight added)
45lbs x 10
70lbs x 8 (warmups)
90lbs x 10 (wide grip)
90lbs x 10 (narrow grip)

Standing BB Military Press
45lbs x 8(warmup)
105lbs x 10
105lbs x 6

Lat Pull Downs
130lbs x 12
140lbs x 10
130lbs x 10

15 min stationary bike
10/20 resistance
random hill course
3.60 miles

stretch + rotar cuff work

Posted by: fufu

So you had 4+ plates on while benching w/ bands?

Posted by: Seanp156

Quote:

Originally Posted by fufu

So you had 4+ plates on while benching w/ bands?

I had 1 100lbs plate, 2 45lbs plates , and 1 25lbs plate per side.

It looks funny seeing someone like me push that using the bands... The bottom part's actually fairly easy (considering the weight), but the lockout's very tough.

The 100lbs plate was a bitch to get on, because with just the bar, the bands suspend the bar in the air... So, I had to lift the 100lbs plate further than my head to get it on the bar.

Posted by: fufu

Quote:

Originally Posted by Seanp156

Oh I see, so it is meant to improve lockout strength? I kind of want to see how it look set up, sounds kinda weird.

Posted by: Seanp156

Quote:

Originally Posted by fufu

Oh I see, so it is meant to improve lockout strength? I kind of want to see how it look set up, sounds kinda weird.

Yes, it's primarily to improve lockout strength which is the strong point of my bench anyways, so I'm not quite sure why we did it... I guess for variety, and just to get used to holding the much weight.

Here are some pictures of the setup...

Ours is set up pretty much the same except we have the bands on the outside instead of the inside.

Posted by: fufu

Ohh I see. I was thinking that something like that could only work in a cage.

Posted by: Seanp156

Quote:

Originally Posted by fufu

Ohh I see. I was thinking that something like that could only work in a cage.

Yep. I really liked the exercise, it's so different from anything else I've done.

P.S. - What's with the ads inside threads now? That's not cool...

Posted by: fufu

Quote:

Originally Posted by Seanp156

Yep. I really liked the exercise, it's so different from anything else I've done.

P.S. - What's with the ads inside threads now? That's not cool...

I know it, the damn thing bothers me. I think elite members such as myself shouold not have to see those damn ads!

Posted by: Seanp156

Quote:

Originally Posted by fufu

I know it, the damn thing bothers me. I think elite members such as myself shouold not have to see those damn ads!

Heh, I was wondering if the Elite Members did... That sucks that they do as well. I keep saying I need to get my leet membership, but I always put it off

Posted by: fufu

lawl

Posted by: PreMier

http://www.ironmagazineforums.com/sh...70#post1390870

Posted by: Seanp156

Quote:

Originally Posted by PreMier

http://www.ironmagazineforums.com/sh...70#post1390870

Posted by: CowPimp

Looking strong in here buddy. I bet with a belt on you could squat about 340-350 for a single.

Nice on the reverse band pressing too. I saw a trainer at my gym do a reverse band pull with like 575 @ 185 BW. I'm not sure how much tension was in the bands, but it looked badass.

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

Looking strong in here buddy. I bet with a belt on you could squat about 340-350 for a single.

Nice on the reverse band pressing too. I saw a trainer at my gym do a reverse band pull with like 575 @ 185 BW. I'm not sure how much tension was in the bands, but it looked badass.

Thanks pimp. I think with a belt I might make it to ~425 on deadlifts by October... Maybe even higher.

Nice. Do you recall what color the bands were? You said a reverse band pull? As in deadlift?

The next two weeks are going to be a little lax training wise... Next week is unloading week, and the week after that I'll be missing my ME bench day, but I guess the other 3 training days will be normal.

Paul said after he moves, we can communicate via e-mail to see what exercises I need to switch up... That kind of gives me the idea to suggest to him to join these boards so he could just pop in my journal.

Posted by: Seanp156

Purty decent deload leg day...

BB Squats
45lbs x 8
135lbs x 6 (warmups)
185lbs x 2 sets x 8 reps

SLDL
45lbs x 6
135lbs x 4 (warmups)
155lbs x 2 sets x 12 reps

Leg Press
180lbs x 6 (warmup)
270lbs x 10
360lbs x 10

Nautilus Leg Extensions (haven't done these for a LONG time, hence all the PBs)
100lbs x 12
130lbs x 10 (warmups I guess)
150lbs x 12 PB
170lbs x 12 PB
190lbs x 12 PB
210lbs x 12 PB - Stack is 250lbs

Seated Calf Raises
230lbs x 2 sets x 10 reps

Standing Calf Raises
175lbs x 10
175lbs x 8

stretch

Posted by: fufu

Quote:

Originally Posted by Seanp156

Purty decent deload leg day...

BB Squats
45lbs x 8
135lbs x 6 (warmups)
185lbs x 2 sets x 8 reps

SLDL
45lbs x 6
135lbs x 4 (warmups)
155lbs x 2 sets x 12 reps

Leg Press
180lbs x 6 (warmup)
270lbs x 10
360lbs x 10

Nautilus Leg Extensions (haven't done these for a LONG time, hence all the PBs)
100lbs x 12
130lbs x 10 (warmups I guess)
150lbs x 12 PB
170lbs x 12 PB
190lbs x 12 PB
210lbs x 12 PB - Stack is 250lbs

Seated Calf Raises
230lbs x 2 sets x 10 reps

Standing Calf Raises
175lbs x 10
175lbs x 8

stretch

lawl gj, I love pwning the whole weight stack at my gym. People look at me in amazement! roffle

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

I bet you could do that on your DL. That 375 pull you did was butter. You had more in you, and that was totally raw.

Yeah, a deadlift. I think they were green. I want to say 190lbs of tension in the stretched position, but I'm not totally sure about that.

That's cool that guy is willing to help you out via e-mail. You did some good networking with those guys. That's awesome.

Posted by: Seanp156

Pretty decent deload day... Set out with the goal of at least fatiguing my triceps fairly well.

BB Flat Bench
45lbs x 8
95lbs x 6
135lbs x 4 (warmups)
185lbs x 3 sets x 3 reps

Close Grip Bench Press
135lbs x 12
135lbs x 8

DB Military Press
30lbs x 2 sets x 10 reps

Dips
BW x 2 sets x 10 reps

Skull Crushers
50lbs x 2 sets x 12 reps

Bench Dips
BW x 20
BW x 12

10 mins stationary bike
random hill course
10/20 resistance
didn't look at miles today...

stretch + rotar cuff work

Posted by: fufu

lawl, your deload dips would kick my ass.

Posted by: Saturday Fever

Don't use bands to increase your numbers, use them to overcome weaknesses. I don't know that I said that right, but hopefully you know what I mean.

Posted by: Seanp156

Quote:

Originally Posted by Saturday Fever

Don't use bands to increase your numbers, use them to overcome weaknesses. I don't know that I said that right, but hopefully you know what I mean.

SF is back!!!

What's up? Yes, I understand... It's not like using bands presing 475 will allow me to actually press 475...

Posted by: Saturday Fever

Exactly, but they will help you get get 350 through your sticking point. Looks like everything's been going extremely well for you.

Posted by: Seanp156

Quote:

Originally Posted by Saturday Fever

Exactly, but they will help you get get 350 through your sticking point. Looks like everything's been going extremely well for you.

Yes, training has been going pretty well for the most part, I've managed to stay injury free, and I ran across some bench competitors that are letting me train with them now. My squats and deads seem to be going up fine without much special training. I'm aiming for a full meet on October 7th in Springfield Ohio, 181lbs Novice unequipped division.

http://www.nasa-sports.com/Entries/E...werlifting.htm

Oh, and at the moment my sticking point is pretty much still right off the chest... I'm not really sure why Paul had me do the reverse band press other than for variation, and getting used to holding more weight.

Posted by: Seanp156

Easily the best deload workout of the week... I love pulling movements more than anything. I did cleans for the first time in a while, and I remember struggling with 135, but it was pretty easy today, so I went up to 155... I could probably work my way up to 205-225 if I really wanted to focus on them, but I don't care to at the moment.

Update was late today... Internet was down, and then I went out to run some errands.

Cleans
95lbs x 4
115lbs x 4 (warmups)
135lbs x 3
155lbs x 3 PB
155lbs x 3

BB Rows (close grip, about shoulder width or a little narrower)
45lbs x 6
95lbs x 8 (warumps to here)
135lbs x 10
135lbs x 12 (easy)

Conventional Deadlifts
135lbs x 6
185lbs x 3 (warmups to here)
225lbs x 2 sets x 4 reps

Chinups
BW x 6
BW x 5

Weighted Decline Situps
25lbs x 20
35lbs x 10

stretch

Posted by: fufu

lawl, PB's are always good on a deload day!

Posted by: Seanp156

Quote:

Originally Posted by fufu

lawl, PB's are always good on a deload day!

Keke, yes... I like to do things I don't usually do during deload week.

Posted by: Archangel

Looking STRONG in here Brother Sean!!!

Posted by: Seanp156

Thank you Arch.

Posted by: Seanp156

Went to the bench competition today... It was interesting... The first 2 flights were fun to watch, but after that it got a little boring. During the 2nd flight, one of the benchers tore a pec with 625 on the bar, and the paramedics were called it. The spotters didn't catch the bar correctly either, so the bencher threw it off to the side, and there was some struggle getting it under control.

Both of the guys I know from the gym missed all their attempts, not quite sure why. Shirted benching is a LOT different though...

Ah well, tomorrow's ME deadlift day. I don't really know what to do... Test my max with my belt, do something like 3 sets of 3 (with or without?), do a 5RM etc... Not sure. If I do attempt a max with the belt I'd probably shoot for 405, then 425 if that was easy.

Posted by: fufu

What was your last PR 375?

Posted by: Seanp156

Yeah, no belt though. And I may have been able to do 395-405.

Posted by: fufu

I bet you could get those numbers without a belt.

Posted by: Seanp156

Ugh... Tonight's workout was good I guess, but I felt like shit all day, and my legs have been giving me trouble the last 2 days as well... There's just a dull ache in them, and my calves are giving me hell whenever I squat down to pick something up and try to stand back up, it's like they don't want to contract.

Convetional Deadlift
135lbs x 6
185lbs x 4
225lbs x 3
265lbs x 2
315lbs x 1 (belt from here on)
365lbs x 1 (warmups to here)
405lbs x 1 PB - This felt HORRIBLE with the belt on... Right after I did it, I felt like my intestines were in my fucking throat... The weight came up fast, but it definately didn't feel easy when I did it... Maybe I shouldn't use the tightest notch on the belt... I have an XL belt, and I used the tightest hole for this lift, whereas I was using the second to last hole for squating earlier... When deadlifting though, the second to last didn't feel like it gave enough support

)

Speed Squats
135lbs x 2 + 2 (warmup)
155lbs x 3 sets x 2 reps
175lbs x 3 sets x 2 reps

Glute Ham Raise
25lbs x 2 sets x 12 reps

Leg Press
180lbs x 8 warmup
270lbs x 12
360lbs x 12

Rack deadlifts
135lbs x 8
185lbs x 4 (warmups)
225lbs x 16
275lbs x 10
315lbs x 14 PB (With Belt.... Maybe I shouldn't use it for rack deads? I was going to just stop at 275 though if I didn't use it....

)

Cable Crunches
140lbs x 25
170lbs x 10 (felt a pull in my right lat and stopped)

stretch

video up of 405x1 whenever it's up...

405x1 video

Posted by: fufu

lawl, good work. You def. got the deadlift face going on now. I lawled a little bit when I saw you take your belt off immediately following the lift after reading how you felt with the belt.

lawl I just realized I got a "bodybuilding" belt which lacks as much support in the abdominal area as a PL belt. Ah well, I'll see how it looks when I get it later today.

Posted by: Seanp156

Quote:

Originally Posted by fufu

lawl, good work. You def. got the deadlift face going on now.

You noticed huh?

Posted by: fufu

Quote:

Originally Posted by Seanp156

You noticed huh?

lawl yeah. I always go pyscho right before a 1RM deadlift attempt, it's loads of fun, people always stare.

Posted by: CowPimp

Nice pull Sean. Tearing it up no doubt. I bet you could've pulled that without a belt.

Posted by: Archangel

Awesome w/o, congrats on the PB's too!!!

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

Nice pull Sean. Tearing it up no doubt. I bet you could've pulled that without a belt.

Thanks. I probably could have, but probably not last night... Wasn't really feeling up to par. At the same time however, I really didn't like the feeling the belt gave me during/after that pull... Uncomfortable as hell, I half-way thought something was wrong with me for about 20-30 seconds afterwards...

Quote:

Originally Posted by Archangel

Awesome w/o, congrats on the PB's too!!!

Thanks

Posted by: Seanp156

Meh workout tonight... Maybe I need to lower the volume? I don't know. Maybe 1 deload week wasn't enough rest.

Speed Bench
warmups

Close grip
135lbs x 3 sets x 3 reps

Mid grip
135lbs x 3 sets x 3 reps

Wide grip
135lbs x 3 sets x 3 reps

BB Incline Bench
warmups
165lbs x 2 sets x 6 reps

BB Rows
warmups
155lbs x 10 narrow grip
155lbs x 8 wide grip

Machine Rows
110lbs x 14 reps
140lbs x 10 reps

Dips
warmups
BW + 25 x 6 reps

BW x 14 reps

Wide grip pullups
BW x 3 reps (doesn't feel good)

Chinups
BW x 6
BW x 5

15 min elliptical
10/20 resistance
_|-|_|-|_ course
200 cals
1.40 miles

stretch + rotar cuff work

Posted by: fufu

Hmmm...well see how tommarow goes and if your strength is still down I'd suggest taking a few days off.

Posted by: Seanp156

Tomorrow's an off day, minus work. I'm going to be having saturday and sunday completely off anyway though, no work, no gym. My calves are still bothering me quite a bit...

Posted by: fufu

Oh I see. Well that is good. Calfs sore from lifting or something else?

Posted by: Seanp156

Quote:

Originally Posted by fufu

Oh I see. Well that is good. Calfs sore from lifting or something else?

I have no idea, they've just been bothering me really bad since Sunday... The Friday before then was the first time I had trained my calfs directly for a very long time (since it was a deload day). Then, on Sunday, I was standing for ~3-3.5 hours watching at the bench meet. I don't know if it was either one, a combination of the two, or something completely different. The cleans I did on friday also seemed to aggrevate my calfs while I was doing them as well...

Posted by: fufu

Quote:

Originally Posted by Seanp156

I remember the first time I trained my calfs heavily they were sore for like 2 weeks. They were painful.

Posted by: gwcaton

Posted by: Seanp156

Quote:

Originally Posted by gwcaton

Hey old man, where have you been?

Posted by: fufu

You know what, my lower calf is super sore for some reason, and my left isn't. I didn't even train calfs recently hmmm....

Posted by: Seanp156

Hrmm... Yeah... I don't know if I'm overtrained or what, but strength seems to be down. I haven't really been sleeping great lately, but I can't really help it. I was hoping to hit 275 for 3 sets of 5 on box squats, but that wasn't going to happen.

Box Squats (10-12" box)
45lbs x 8
135lbs x 6
185lbs x 3
225lbs x 2
255lbs x 3 (warmups to here, belt from here onwards)
255lbs x 5
245lbs x 5
245lbs x 3

Speed Deadlifts
135lbs x 6 slow
135lbs x 2 + 2 fast
185lbs x 2
225lbs x 4 sets x 2 reps

Front Squats
warmups
135lbs x 2 sets x 8 reps

Romanian Deadlifts
warmups
225lbs x 10 or 12 reps can't remember
225lbs x 4 reps - nothing left

Hypers
warmups
40lbs DB x 12 reps
40lbs DB x 10 reps

stretch

Maybe the ME squat/DE dead, ME Dead/DE Squat thing isn't going to work out.

Posted by: Stewart20

while I am no powerlifting expert, I ran through a couple different PL style routines earlier this year, and one of them had me doing like you are doing now, me deads/de squats and vice versa on the same day, followed by a whole bunch of accessory stuff, and to tell you the truth, I didn't like it. I much preferred the westside layout....it's much easier to do speed deadlifts and speed box squats on the same day as it is to be doing one of them heavy.

another thing to consider is that if you use a DE day for both lifts, then you can do the accessory work a bit heavier since you won't be as drained. I used to do heavy hamstring work (good mornings, or SLDL) on the DE day since I was relatively fresh, and on the ME day, I would do some lighter work, if I deadlifted heavy, I would do light(er) front squats and if I squatted heavy, I would do light good mornings, then you know all the usual crap like hypers, GHR and abs.

hope this helps

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

Maybe the ME squat/DE dead, ME Dead/DE Squat thing isn't going to work out.

Seems way too crazy for me. I would have to do that for a very brief stint. I already feel punished to all Hell from trying to keep up with the standard Westside template without trying to add any fuel to the fire.

Posted by: Seanp156

Yeah, I'll probably go back to trading off working on squats and deads every 4-5 weeks until I'm ~2 weeks from the meet, and then try to get used to working on both for a bit just so I'm comfortable with both lifts.

Posted by: Burner02

Hey Sean-
Nice pull on the 405 deadlift!
Watching the last vid you made...got me all inspired..and I hit deads the other day and didn't do too bad...
I did 405 once...a long time ago...it was ugly....didn't look as clean as yours...keep kickin' ass!

Posted by: Seanp156

Heh, thanks. Deadlifts just seem to be my lift... I struggle with squats and bench though.

Posted by: Seanp156

Another late workout tonight, I had work from ~noon-6, got home, changed and ate. Then went to the GF's house since it was her b-day... I didn't plan on staying that long, but I did. I didn't get to the gym until probably midnight, and it's 1:40 now.

BB Squats
135lbs x 6
185lbs x 3
225lbs x 2
255lbs x 1 (no belt up to here)
275lbs x 1 (belt from here to 335)
305lbs x 1
335lbs x 1 PB - This may be a very iffy lift, we'll see when I look at the video... Ok, depth looked decent in the video, but I definately struggled with this.

Glute Ham Raise
25lbs x 12
25lbs x 16 PB

Leg Press
180lbs x 8 (warmup)
270lbs x 6 (warmup)
360lbs x 12
360lbs x 16
410lbs x 10

Rack Deadlifts
135lbs x 6
185lbs x 3 (warmups)
225lbs x 16
275lbs x 12
315lbs x 12 PB for no belt
355lbs x 8 PB(belt)

Knee Raises
BW + 15lbs DB x 2 sets x 15 reps

stretch... I'm going to sleep well tonight... I have a couple interviews tomorrow few a second job.

275lbs x 1

305lbs x 1

335lbs x 1

Posted by: fufu

Way to push through that squat PR, that depth looked fine to me.

Posted by: CowPimp

Quote:

Originally Posted by fufu

Way to push through that squat PR, that depth looked fine to me.

Agreed.

Posted by: fUnc17

Good job, you struggled, but you didn't good morning it up so no problems there. Why dont you keep your head up? I look straight up when i squat (vertically), i get more depth and better form when I do.

Posted by: Seanp156

Thanks guys. I noticed I was pretty much looking straight forward until I started struggling, and then I looked up more and it may have helped. What should I work on next ME squat day based off where I slowed down? Suspended squats? Box Squats?

Posted by: Saturday Fever

You got slow right there in the hole. The cure is lots of focused speed work and suspended squats from just below the depth you squatted to. Also, was there something you visualized when you got the bar moving again? It looked to me like you got the tension back onto (or more onto) your hamstrings and that's when you got moving again. Your back strength through the entire lift was VERY solid.

Posted by: Seanp156

I didn't visualize anything, I just pretty much made up my mind that I was going to get the weight up. For speed work, should I lose the box for a while, or keep using it? I've just been using a 10-12" box (not sure exactly) for speed squats for a long time for 8x2 usually.

I've seen another guy use the safety squat bar, and just balance it on his back while using these handles attached to the power rack to pull himself while squatting to a box. Is there any benefit in that for speed work?

Posted by: Saturday Fever

I'm not sure I understand the safety bar work unless it's a balance thing. You can certainly try it. Using the safety bar on ME days to mix it up isn't a bad idea at any rate.

I used to have MJH mix up box heights constantly. Lower boxes, higher boxes, whatever. I think if you do suspended squats starting just below the depth you went to in that video, combined wth varying speed box heights, you'll be coming out of the hole much better. Your top-end strength in that video says you've got a lot more weight to lift once you're out of the hole faster.

Posted by: Seanp156

Hrrmmm sounds good, I guess I'll try different box heights.

Posted by: M.J.H.

Awesome advice, SF. And it applies to my squatting, too, worked great.

Posted by: PreMier

when you do hypers try doing them with a cambered bar and rest it on your arms near your elbows. You can hold it closer to your body than a DB and its easier to hold more weight.

Posted by: M.J.H.

Awesome advice, Jake.

Posted by: Seanp156

Quote:

Originally Posted by PreMier

when you do hypers try doing them with a cambered bar and rest it on your arms near your elbows. You can hold it closer to your body than a DB and its easier to hold more weight.

I don't think that'll work unless I move the hyper extension at our gym... The glute ham raise is literally like 6 inches to the left, and there's something else (maybe a preacher curl) 6 inches to the right.

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

You have GHR machine; I hate you.

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

You have GHR machine; I hate you.

I think I've seen maybe 1 or 2 others besides me use it.

What do you use to do GHR's?

Posted by: Saturday Fever

Bands or a EZ-curl bar held across your shoulders like a squat is what I always did with the GHR. You can also use bands on the hypers to add tension where bars won't fit. Wrap the bands under the hyper device and then hold the other ends and put your hands behind your head (be very careful not to get your hair snagged by the bands, im serious) and go. You'll notice the emphasis with bands changes to your glutes and lower back as opposed to your hamstrings with a bar or nothing at all.

Posted by: Seanp156

Hrmm, I might give that I go, but I don't have bands of my own at the moment.

Posted by: Saturday Fever

Most sporting goods stores will have some kind of exercise bands. They're not good enough to use with squats or bench or anything, but for movements like hypers and GHR they're a great buy for $6.

Posted by: Triple Threat

Hey Sean, squats are looking great! Depth looked OK and form was excellent. I agree with the suspended squat advice or you could try paused squats, too.

Posted by: Seanp156

Thanks TT.

_________________________

Ok workout tonight. I was expecting Paul to be there since he's moving soon... I don't think he's going to be there Sunday because he's leaving for Atlanta tomorrow to go house shopping... He's getting back on Sunday, but he's probably not going to be in the gym... I'm not sure if I'm going to get to contact him before he leaves or not. I was hoping to grab his e-mail... I'll ask one of the other guys if they have any contact info.

On another note, I asked the assistant manager a question about knee wraps, and he referred me to a guy named Frank. He's a bodybuilder now, but used to powerlift a lot when he was younger. He was a pretty cool guy and said he'd be happy to answer any questions I had.

Speed Bench
warmups

CLOSE GRIP
115lbs x 3 sets x 3 reps

MID GRIP
125lbs x 3 sets x 3 reps

WIDE GRIP
125lbs x 3 sets x 3 reps

Incline BB Bench
45lbs x 8
95lbs x 6
135lbs x 4
155lbs x 2 (warmups to here)
175lbs x 6
175lbs x 8 (pretty much failure... Would be a PR, but I've hit 185x3 before... Last time I did 175 it was for 3)

BB Rows
warmups
175lbs x 8 pronated
155lbs x 12 pronated
155lbs x 10 supinated
135lbs x 12 supinated

Push Press
97lbs x 4
117lbs x 3
137lbs x 4
157lbs x 1 PR - by 2lbs

...I think I got 155 for 3 or 4 though... I struggled with this tonight

Wide Grip Pullups
BW x 6

mid grip Chins
BW x 6

Close Parallel Grip Chins
BW x 6
BW x 5

15 mins Stationary Bike
10/20 resistance
random hill course
3.48 miles
16.2 avg MPH

stretch + rotar cuff work

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

I think I've seen maybe 1 or 2 others besides me use it.

What do you use to do GHR's?

A lat pulldown machine. I just anchor my feet under the pad where your knees would normally go. Then I run a band through the ring where you hang the handlebars and use that for an assist. It is harder than a regular GHR because of the increased lever arm distance. There's a trainer at my gym who can deadlift and squat low to mid 500s at about 185, and he's shorter than me. He can barely do 1 or 2 GHRs without an assist.

By the way, nice incline pressing.

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

There's a trainer at my gym who can deadlift and squat low to mid 500s at about 185, and he's shorter than me. He can barely do 1 or 2 GHRs without an assist.

By the way, nice incline pressing.

Thanks, I like incline BB pressing a lot... I kind of feel I'm stronger on it than flat pressing.

Posted by: Seanp156

In case anyone's interested, here's what I'm shooting for school wise at the moment...

http://education.osu.edu/paes/newaca...n_06_15_06.pdf

I'm going to knock out as many courses for that degree to as I can at my current school before transferring.

Posted by: P-funk

you are going to OSU?

I fucking hate all those health promotion classes. I am taking one as part of my masters in exercise science and I want to blow my brains out.

Posted by: Seanp156

Quote:

Originally Posted by P-funk

you are going to OSU?

I fucking hate all those health promotion classes. I am taking one as part of my masters in exercise science and I want to blow my brains out.

I'm not right now, but I'm planning to transfer... I'm at some gay ass CC at the moment, but hey, it's dirt cheap, and if the courses tranfer, I might as well get as much done as I can before paying more for college.

I'm planning on the exercise science strand, so I won't have to deal with too many Health Promotion classes... Hopefully... I might end up getting a masters or PHD, but that's too far away to really consider right now... I might want to study physical therapy after this.

Posted by: fufu

We'll be in the same sort of classes. What school do you want to transfer to? OSU?

Posted by: Seanp156

Yes.

Posted by: P-funk

Quote:

Originally Posted by Seanp156

well, even if you concentrate in exercise science you will have to take a few gay ass health promotion classes. they suck!

make sure that your credits transfer from OSU. Talk to the dept. head there and make sure. It sucks paying for credits that aren't going to transfer.

PT is a great profession. I entertain the idea of trying to go for a PHD in PT after I finish my masters. I don't know how much I like working with sick people though. Not so much the rehab stuff but the PT for people who have had a stroke or old people that need to learn to walk after some disease has hit them...stuff like that is tuff. I can't handle it. it is just to heavy.

Posted by: shiznit2169

Quote:

Originally Posted by P-funk

I agree with you there. My aunt is a physical therapist and i had the opportunity to spend a few hours with her one time to see what she goes through and the work that she does. The majority of her patients were old people with a few young people that were re-habbing. Anyway, my aunt wanted me to help her with a very old lady (in her 90's) who had trouble walking and would often shake a lot. She had terrible skin problems that was just disgusting and seeing my aunt massaging her and using some types of cream and lotion to help it made me puke my brains out. Not to mention, the smell was horrendous. I don't know how my aunt survives that shit but she is making good dough but still ... just awful.

Posted by: Seanp156

Quote:

Originally Posted by shiznit2169

Posted by: Seanp156

Good workout today, I felt like puking multiple times...

Speed Box Squats (about 2-3 inches higher than the box I usually use it's probably around 12-14" high)
45lbs x 6
135lbs x 4
155lbs x 2 (warmups)
175lbs x 4 sets x 2 reps
185lbs x 4 sets x 2 reps PB

No box - 185lbs x 4 reps

Romanian Deadlifts
45lbs x 8
135lbs x 6
185lbs x 4 (warmups)
225lbs x 18
265lbs x 10 PB

Front Squats
95lbs x 6 (warmups)
135lbs x 6
155lbs x 6
175lbs x 6 PB - previous was either 4 or 5 reps...

Hyper Extensions
BW warmup
25lbs plate warmup
45lbs DB x 2 sets x 10 reps PB

Cable Crunches
140lbs x 20 reps
170lbs x 16 reps PB

CG Chinups
BW x 6

Rope Cable tricep pushdowns
100lbs x 15
120lbs x 8

stretch

Oh yeah, I had an interview at the local rec center today for a position at the gym upstairs... It will involve showing new members the equipent, writing up programs for new member according to their goals, answering questions, cleaning the weightroom etc... I'll have to take a CPR course and some other training, but I definately want this job. Pays $8.93/hour which is a lot better than the $6.50 I'm making at my current job... The manager sounded pretty eager as far as scheduling me because he has 3 people leaving, and he's considering 4 people to fill those slots... I don't know if that means he's going to hire all 4, or just 3.

Posted by: fufu

PB's all over the place, gj gj.

That job sounds pretty leet.

Posted by: CowPimp

Good workout, and good looking out for that job. Always try to find something better I say!

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

Good workout, and good looking out for that job. Always try to find something better I say!

Thanks. Hell, the funny thing is I wasn't even really looking for it... It was about 1.5 months ago that I dropped the application off, and I just got a call about 5 days ago. I was considering not even callling back since I have a part time job, but figured I might as well give it a shot. It pays better, and it's something I'm much more interested in... I'll bet there's probably less stress involved too.

Plus, it should be a good stepping stone to actually training people etc.

Posted by: DeadBolt

Heya bro lookin good in here! Lifts are amazing man!!!

I'm mean your still a pansy but your getting stronger

I couldn't see the vids I'm pissed my comp is all jacked up but from the sound of everyone else it was a good lift...grats bro!

Posted by: Seanp156

Quote:

Originally Posted by DeadBolt

Heya bro lookin good in here! Lifts are amazing man!!!
Thanks DB

I'm mean your still a pansy but your getting stronger

Haha, of course.

I couldn't see the vids I'm pissed my comp is all jacked up but from the sound of everyone else it was a good lift...grats bro!
Ah, that sucks

Posted by: Seanp156

The current state of affairs body wise... Damn, I need a tan... My GF was talking about taking me to go tanning

Posted by: Seanp156

Meh workout today... Benching sucked. Pulling movements were alright, my lats felt fairly good during those movements. I didn't really sleep at all last night... I might have to start the melatonin again...

Paul showed up today, and it was my last session with him. He'll be moving out to Atlanta probably on Tuesday... I didn't know this, but up until the bench comp I went to, he used to hold the state record bench of 805. At the meet it was broken with 825. Anyway, I grabbed his email so he'll be able to help me out with what I should switch up on my bench days.

BB Bench
45lbs x 12
95lbs x 8
135lbs x 6
175lbs x 4
185lbs x 3
225lbs x 1 (some spot help)
225lbs x 0 - bad, bar path was off fairly bad
205lbs x 1 - path was off some, but i managed
205lbs x 1 - path was a lot better, came up better
155lbs x 8 - slow controlled reps, focusing on bar path each rep

DB Bench
50lbs x 6 warmup
60lbs x 2 sets x 8 reps

T-bar Rows
45lbs x 8 warmup
90lbs x 10 wide grip
90lbs x 10 close grip

Standing BB Press
45lbs x 8 warmup
95lbs x 8
95lbs x 7 - shitty today...

WG cable rows
100lbs x 12
130lbs x 8

CG Cable Rows
130lbs x 10
130lbs x 10

Lat Pulls
120lbs x 8
130lbs x 8

Farmers walk
70lbs DB's x down aisle and back
70lbs DB's x down aisle and back

10 mins elliptical
134 cals
.93 cals
10/20 resistance
_|-|_|-|_ course

stretch + rotar cuff work

Posted by: DeadBolt

Heya bro you got a nice set of wings there...back has def improved from that last bulk good work! The hell with tanning...that shit is over rated LOL. I refuse to shave or tan or do any of that...I'm not competing so there is no need for it!

Posted by: Burner02

hey, good luck with that new job! better pay, and directly related to what you want to do..good stuff.

Posted by: CowPimp

Going in tanning booths gives you an ugly ass fake tan in my opinion. I would rather be pale.

Posted by: Seanp156

Ok workout tonight, went later than expected... Got to the gym around 11:30 PM... I don't know what I would do if they weren't open 24 hours on weekdays...

Suspended Squats
135lbs x 6
185lbs x 3
225lbs x 2 (warmups to here, put belt on @ 225)
245lbs x 3
245lbs x 2
225lbs x 3 - felt somewhat like I was GMing the weight during some of these reps... We'll see from videos... Not sure if I'll get em up tonight, might have to wait till late tomorrow

Pause Squats (no belt)
185lbs x 3 reps @ 5 seconds in hole
185lbs x 3 reps @ 5 seconds in hole

Glute Ham Raises
35lbs DB x 2 sets x 12 reps PB

Leg Press
180lbs x 6
270lbs x 10 (warmups)
360lbs x 12
410lbs x 10

Rack Deads
135lbs x 8
185lbs x 5
225lbs x 5
275lbs x 12
315lbs x 12
365lbs x 14 PB (belted)

Knee Raises
20lbs DB x 2 sets x 15 reps

stretch

Posted by: fufu

lawl your rack deads own.

Posted by: Seanp156

Quote:

Originally Posted by fufu

lawl your rack deads own.

Keke, ty. Though, the short ROM does make it fairly easy unless you pile the weight on. The bar is right at the bottom of my kneecaps.

Vids are up

suspended 245x3

suspended 245x2

suspended 225x3

pause 185x3 set 1

pause 185x3 set 2

Posted by: shiznit2169

Looks good sean

My biggest sticking point when going heavy is usually driving out of the hole so you just gave me the idea to try those when i get back to school because the gym has power racks unlike my home gym. Do you think that will help me?

Posted by: Burner02

Quote:

Originally Posted by Seanp156

Good lifts, sean! I failed out on 3..something...bar was resting on safety bars...so left 275 up, I think and got under it, like u did....gawd, that was heavy that way! So, good job!

Posted by: Seanp156

Quote:

Originally Posted by shiznit2169

Looks good sean

My biggest sticking point when going heavy is usually driving out of the hole so you just gave me the idea to try those when i get back to school because the gym has power racks unlike my home gym. Do you think that will help me?

Probably, though it's was my first time doing those actually. It's definately more difficult without the stretch reflex.

Quote:

Originally Posted by Burner02

Good lifts, sean! I failed out on 3..something...bar was resting on safety bars...so left 275 up, I think and got under it, like u did....gawd, that was heavy that way! So, good job!

I'm confused... you failed on 300 something, so you dropped it down to 275 for a suspended squat?

Thanks.

Posted by: shiznit2169

Quote:

It's definately more difficult without the stretch reflex.

Yes, i can imagine it being more difficult and it showed when i saw the videos but i just want to make sure if it will be beneficial in helping me break my sticking point. I always squat ATG so the eccentric portion and keeping my back neutral is fine. But i often get stuck in the first phase of pushing off in the hole which is pissing me off because i could do a lot more than 275 if that wasn't a problem. I have also done pause sets in the hole and it helped significantly, but not enough.

Maybe Cowpimp or pfunk will chime in if they see this post.

Posted by: Burner02

Quote:

Originally Posted by Seanp156

I'm confused... you failed on 300 something, so you dropped it down to 275 for a suspended squat?

Thanks.

Yep- had 365 on, I think? I started down...legs failed, so I set it down on the safety bars. stripped off one plate..and then did a near ATG press from there.

Posted by: CowPimp

I've used suspended squats to help me get out of the hole, but ever since I worked out that sticking point I have been awesome out of the hole.

Posted by: Seanp156

Hrmm... I wonder how long I should stick with em... Think I should do them again next week? Go to a 1RM on them, or something else?

Posted by: Saturday Fever

Sean, mix them up. You are not weak in the lower back and your hamstring strength is fine. You just don't "get up." But those suspended squats were very, very good. I'd mix it up, always, and work to a 1RM next time but from a different height. Move the bars up or down one rung and treat it like true 1RM ME work.

The key is that you probably won't testing your 1RM for another 8-9 weeks so you've got 8-9 weeks to really throw lots of heavy loading onto your overall squat motion. You certainly WILL do a 1RM suspended from that height, but not for another couple weeks, ideally.

Focus in big time on your speed work now, that will be huge for getting through the hole. I don't see any reason you don't set a 20-25lb PR next time.

Posted by: Seanp156

Actually I'm 9 weeks out from a powerlifting meet... It's on October 7th, so I might want to retest my max before then, no? Any advice you have about gearing up for a meet would be appreciated. Speed work went well last week... Maybe I'll get some vids of it this week for you to see. I don't have any bands or chains to work with though, but that may not be such an issue as I'm weak out of the hole.

I was kind of planning ~ 3 more weeks of squat work, then deload, and back to deadlifts up until the meet... The week before the meet I might want to do squats and deads just so I'm used to them... I don't know.

Posted by: CowPimp

I second the focus on speed work. When my deadlift, most recently, was getting stuck on the floor I started doing speed pulls all over the place. No longer a sticking point after several weeks of that.

Posted by: Triple Threat

Quote:

Originally Posted by Seanp156

Actually I'm 9 weeks out from a powerlifting meet... Any advice you have about gearing up for a meet would be appreciated.

Check out the articles here, especially the ones by Doug Daniels.

Posted by: Seanp156

Quote:

Originally Posted by Triple Threat

Check out the articles here, especially the ones by Doug Daniels.

Thanks. I'll check it out when I get a chance.

______________________________

Pretty good workout today, I feel pretty good afterwards (post workout high

and sore lats & shoulders).

I'm starting the "cut" now. Lowering mostly my carbs and fats slowly each meal, and upping cardio time slightly.

Speed Benches
warmups
CLOSE GRIP
115lbs x 3 sets x 3 reps

MID GRIP
125lbs x 3 sets x 3 reps

WIDE GRIP
135lbs x 3 sets x 3 reps

Incline BB Press
45lbs x 8
95lbs x 6
135lbs x 3
165lbs x 2 (warmups)
185lbs x 6 PB - last time I did 185 was for a 3RM
185lbs x 6 - really light spotter help on last rep

BB Rows
warmups
175lbs x 8 pronated
175lbs x 8 supinated
155lbs x 12 pronated
155lbs x 10 supinated

Dips
BW x 6
BW + 25lbs x 3 (warmups)
BW + 45lbs x 8 - Old PB when I was ~9-10lbs lighter
BW + 45lbs x 5 (failed the 6th)

Mid grip supinated chinups
BW x 8
BW x 5

Close grip parallel chinups
BW x 6
BW x 5

20 minutes stationary bike
random hill course
10/20 resistance
16.8 avg MPH
4.85 miles
129 cals

stretch + rotar cuff work

Posted by: fufu

Good shit on those inclines.

Posted by: Seanp156

Ty, Ty. I was supposed to hear back from the rec center on monday or tuesday and I didn't... So, I decided to call and check up. The manager said he's only gotten in contact with one of my references, but everything looks good, and I should expect a call tomorrow with an offer, and be able to get a drug test on friday... So, things are looking good...

The only problem is with my current job, we have two people leaving to go back to school, so my manger's scheduled me to work twice as much as normal, but obviously I'd rather work more at the rec center since it makes more money... I don't know if I should just drop my old job, or stick with both until school starts or what... When school starts, ideally I only want to work about 15 hours a week...

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

I only want to work about 15 hours a week...

Oh man I wish....I pull that in one day sometimes

Posted by: PreMier

me too

Posted by: Seanp156

What can I say.

Posted by: Seanp156

Good news, I got the job at the rec center =)

Posted by: P-funk

doing what? Cleaning the Pool??

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

Good news, I got the job at the rec center =)

Good deal. Congrats.

Posted by: Seanp156

Quote:

Originally Posted by P-funk

doing what? Cleaning the Pool??

No... Working up in the gym/cardio area. Showing new members the place, making workout programs for them, answering questions, making visual announcements/banners on the computer, and keeping the weightroom clean. I already know there are going to be tons of teenagers there that think they're awesome but have no idea what they're doing... I went there for 3 years before joining an actual gym, and I only knew what I was doing for the last 8 months or so that I was there.

Quote:

Originally Posted by CowPimp

Good deal. Congrats.

Thanks.

Posted by: fufu

Quote:

Originally Posted by Seanp156

No... Working up in the gym/cardio area. Showing new members the place, making workout programs for them, answering questions, making announcements/banners on the computer, and keeping the weightroom clean. I already know there are going to be tons of teenagers there that think they're awesome but have no idea what they're doing... I went there for 3 years before joining an actual gym, and I only knew what I was doing for the last 8 months or so that I was there.

Thanks.

Awesome. Being a germaphobe, I can offer you one good peice of advice - Gyms are dirty! Be wary of what you put near your face, don't be getting sick before your PL meet now.

Posted by: Seanp156

Quote:

Originally Posted by fufu

Awesome. Being a germaphobe, I can offer you one good peice of advice - Gyms are dirty! Be wary of what you put near your face, don't be getting sick before your PL meet now.

You think that working in a coffee shop serving customers is germ free?

Plus I'm already in a gym 4 times a week anyway... This place is more sanitary than the gym I workout in, actually.

Posted by: Seanp156

Pretty good workout today... I saw like... 7 people I knew in the gym today, other than the staff.

Speed Box Squats (about 12" high I think)
warmups
185lbs x 8 sets x 2 reps

Romanian Deadlifts
warmups
245lbs x 4 sets x 8 reps

Front Squats
warmups
135lbs x 6
145lbs x 3 sets x 6 reps

Hypers
warmups
45lbs DB x 2 sets x 12 reps

Preacher Curls (woo)
65lbs x 8
65lbs x 6

stretch

Posted by: fufu

Were any of them hawt babes?

Posted by: shiznit2169

Quote:

Originally Posted by fufu

Were any of them hawt babes?

He has a girlfriend

Posted by: fufu

You're still allowed to check out the lot, maybe go for a test ride as well.

Posted by: shiznit2169

Quote:

Originally Posted by fufu

You're still allowed to check out the lot, maybe go for a test ride as well.

Yes, you're still "allowed" but be especially careful when your girl is with you .. or else she will be doing a lot of this --->

Posted by: Seanp156

Quote:

Originally Posted by shiznit2169

Yes, you're still "allowed" but be especially careful when your girl is with you .. or else she will be doing a lot of this --->

Meh, she's said I'm allowed to look, just not touch.

Posted by: fufu

By test drive I mean, holding hands.

Posted by: Seanp156

Quote:

Originally Posted by fufu

By test drive I mean, holding hands.

Living on the wild side, huh?

Posted by: fufu

Quote:

Originally Posted by Seanp156

Living on the wild side, huh?

Posted by: Burner02

Congrats on the new job!
only 15 hours? Dang...life...would be...good....(oh...but to keep my current income...at least)

So...you will also be responsible for unloading weights other people are too lazy to do? I'd LOVE that...
"Hey...you done with that? If so..feel free to put the weights back."

Posted by: Seanp156

Quote:

Originally Posted by Burner02

Congrats on the new job!
only 15 hours? Dang...life...would be...good....(oh...but to keep my current income...at least)

So...you will also be responsible for unloading weights other people are too lazy to do? I'd LOVE that...
"Hey...you done with that? If so..feel free to put the weights back."

Thanks... The 15 hours is with school too... Until then I'll probably be around 25 or so.

Posted by: Burner02

still better than the 60 or so I do....

Posted by: Seanp156

Well, there's probably a tiny bit of difference in terms of the amount of money we're paid =p

Posted by: DeadBolt

Quote:

Originally Posted by Burner02

still better than the 60 or so I do....

I hear ya brutha! It sux lol

Posted by: Seanp156

Alright workout...

Flat BB Bench
45lbs x 8
95lbs x 6
95lbs x 6
135lbs x 4
185lbs x 3
225lbs x 1
245lbs x 0 - stuck about 3-4 inches up
235lbs x 1 - same sticking point, but made it...

T-bar Rows
45lbs x 8 warmup
90lbs x 10 wide
90lbs x 10 narrow

DB Rows
60lbs x 2 sets x 10 reps

Standing BB Military Press
45lbs x 8 warmup
105lbs x 8
105lbs x 7

Lat Pulls
130lbs x 12
140lbs x 10

Static BB holds no chalk
225lbs x 16 sec DOH
315lbs x 15 sec mixed PB
315lbs x 10 sec mixed, switched hands

15 mins elliptical
_|-|_|-|_ course
220 cals
1.52 miles
10/20 resistance

stretch + rotar cuff work

Posted by: DeadBolt

awsome workout man! man i cant wait till i can try this stuff out!!

Posted by: Seanp156

Meh, personally Westside is getting old for me... I'm actually anxious for the meet to be over so I can train differently, and pack on mass during the winter. I haven't even been close to PR territory on my bench the past 2 weeks, but I guess taking 2 weeks off benching heavy didn't help either.

Posted by: Burner02

Quote:

Originally Posted by Seanp156

Well, there's probably a tiny bit of difference in terms of the amount of money we're paid =p

...hhmmm...maybe a little....

Nice lifts!
I am gonna concentrate on flat BB benching...I want to get those #'s back to where they used to be...I'm about 90lbs off....

Posted by: Seanp156

Some new pics in the gallery taken before the weight loss...

Posted by: DeadBolt

lookin beefy

Posted by: Seanp156

Good workout tonight.

Suspended Squats (one rung higher in the power rack than last week's)
135lbs x 6
185lbs x 3
225lbs x 1
255lbs x 1 (belt from here on) PB for susp
275lbs x 1 PB
295lbs x 1 PB

Glute Ham Raise
35lbs x 12
40lbs x 12 PB

Leg Press
180lbs x 8
270lbs x 6 warmups to here
360lbs x 4 sets x 8 reps

Rack Deadlifts (bar touching bottom of kneecaps)
135lbs x 8
185lbs x 4
225lbs x 2
275lbs x 3 warmups to here
315lbs x 3 sets x 6 reps (no belt)
365lbs x 10 (belted)

Cable Crunches
150lbs x 25
170lbs x 14

stretch

vids up probably tomorrow... I don't know, maybe tonight... Ok, it'll be tonight after I get ready for bed... I have a feeling it'll be a melatonin night if I want any sleep... fucking insomnia.

255lbs x 1

275lbs x 1

295lbs x 1

looks like I somewhat GMed the 295 at the beginning of the lift...

Posted by: CowPimp

Good lift there Sean. It's cool you post videos a lot. I slack on that shit, heh.

Posted by: Seanp156

Heh, it can be somewhat of a hassle... I almost didn't tonight, but thought I'd better... It's good so I can get advice from you, and SF etc if there's a particular weakpoint I could work on.

Posted by: fufu

Your hips were rocking a little but did not look like a good morning IMO. I enjoy watching the vids tew.

Posted by: fufu

I should take film some.

Posted by: M.J.H.

Damn nice work on 295 for suspended squats!

Posted by: Saturday Fever

If your bench is sticking 3-4" off your chest, you're prime to throw in some 1 and 2 board presses. If you lack boards, you can set the pins 2-3" off your chest and press off of those. Same idea as your squats, pretty much. Press from just below your sticking point and focus on speed work. Very good lifting.

I don't agree that the 295 looks like a Good AM at all. You swayed a bit but your shoulders going back and your hips going forward were not "out of synch." You've got really solid hamstring power and your lower back is not lagging. The only thing I could point out to work on as well is explosiveness from your lower back. Reverse hypers come to mind as a way to tune that. But very good progress either way.

Posted by: Seanp156

Quote:

Originally Posted by MJH

Damn nice work on 295 for suspended squats!

Thanks, that means a lot coming from you, maybe some day my deads will be as kick ass as yours

Quote:

Originally Posted by Saturday Fever

If your bench is sticking 3-4" off your chest, you're prime to throw in some 1 and 2 board presses. If you lack boards, you can set the pins 2-3" off your chest and press off of those. Same idea as your squats, pretty much. Press from just below your sticking point and focus on speed work. Very good lifting.

Yeah, that's what one of the guys I train with said... We used to have boards and bands, but the guy that had them moved away, so we're going to have to buy some if we plan on still training together.

I don't agree that the 295 looks like a Good AM at all. You swayed a bit but your shoulders going back and your hips going forward were not "out of synch." You've got really solid hamstring power and your lower back is not lagging. The only thing I could point out to work on as well is explosiveness from your lower back. Reverse hypers come to mind as a way to tune that. But very good progress either way.

Yeah, reverse hypers are a movement I've never really done... I never liked it when I tried it a couple times, but I'll try it again.

I had a shitty day at work today... I was on bar, and we were REALLY busy pretty much the whole day... Then, to make things worse, there's this dumbass 17 year old girl that's been working there for ~6 months, and still doesn't know what the fuck she's doing.

She didn't even know she was supposed to work today at 5:00 PM which is when I was supposed to get off, but I ended up working until about 6:15... At least I made some good tips...

Oh, and my manager's scheduled me to work ~twice as much as I have been the next 3 weeks, and I'm trying to start a 2nd job, so I'm going to have to do a shitload of calling around to try and get people to take some of my shifts so I can start @ the rec center... I'm a little stressed

/rant off....

Posted by: Seanp156

Good workout tonight, everything felt pretty solid all around... Got another busy day tomorrow until about 7:00 PM...

Speed Bench
warmups
Close Grip
115lbs x 3 sets x 3 reps

Mid Grip
125lbs x 3 sets x 3 reps

Wide Grip
135lbs x 3 sets x 3 reps

BB Incline (nice today)
warmups
185lbs x 6 - I asked one guy for a spot, but this fitness model offered to instead... She wasn't a bad spotter, but on the last rep I slowed down some, so she helped even though I was fine...

185lbs x 7 PB - very slight spot on last rep

BB Rows
warmups
175lbs x 8 pronated
175lbs x 8 supinated
155lbs x 9 pronated
155lbs x 8 supinated

Push Presses (a couple people were commented to each ot