Sean's going for strength. [Forum Archive]

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Sean's going for strength.

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Posted by: Seanp156

kiki ty.... meow. It's too bad I'm a noob non-elite member so I can only have a 75x75 ava max.

Posted by: fufu

mauwl

Posted by: Archangel

How goes it BRother Sean???

Posted by: Seanp156

Quote:

Originally Posted by Archangel

How goes it BRother Sean???

Not bad at all, how are you doing? Training going well?

Posted by: CowPimp

Are you part of the "kiki" club too Sean? Haha.

Posted by: fufu

Kiki club is where it's at!

Posted by: BigDyl

Quote:

Originally Posted by CowPimp

Are you part of the "kiki" club too Sean? Haha.

You makin' fun of my club?

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

Are you part of the "kiki" club too Sean? Haha.

lawl.

Posted by: CowPimp

Quote:

Originally Posted by BigDyl

You makin' fun of my club?

No sir! I'm thinking about joining. All I have to do is whip out the digi and take a picture of my cat sitting sleeping 3 feet from me.

Posted by: fufu

Quote:

Originally Posted by CowPimp

No sir! I'm thinking about joining. All I have to do is whip out the digi and take a picture of my cat sitting sleeping 3 feet from me.

That's funny to me.

Posted by: Seanp156

My cat died ~1 year ago

Posted by: Seanp156

Leaving for the gym in a bit... Not really sure if I should go for a 1RM PB on squats, or do box squats to a 1RM, or something else...

Posted by: Saturday Fever

Go for the 1RM. Just be sure it's the last time you do before the meet.

Posted by: Seanp156

Quote:

Originally Posted by Saturday Fever

Go for the 1RM. Just be sure it's the last time you do before the meet.

Too late, I went with a 1RM 12" box squat today... Next week I will go to a 1RM, then deload, and switch back to deads. I'm not sure how hard to train after that deload week... I still have to register for the meet and order my wrestling suit...

No vids this week...

Box Squats 12" (I think)
45lbs x 8
135lbs x 6
185lbs x 3
225lbs x 2
255lbs x 1 (belt went on here)
275lbs x 1 PB for box squat
295lbs x 1 PB " " "
Dropset 225lbs x 5

Glute Ham Raises
40lbs DB x 2 sets x 12 reps

45 degree Leg Press
180lbs x 7
270lbs x 4 (warmups)
360lbs x 3 sets x 6 reps

Rack Deadlifts (one rung lower than I usually do, no belt)
135lbs x 6
185lbs x 4
225lbs x 3 (warmups)
275lbs x 20 - only felt my glutes burning the last 5 or so reps
315lbs x 10

Skull Crushers (just wanted to give my back a little relax time before abs)
65lbs x 10
65lbs x 7

Cable Crunches
170lbs x 20 PB
170lbs x 15

stretch

Posted by: Saturday Fever

That's awesome! 12" boxes are so much lower than they sound. How do you feel you came out of the hole?

p.s. speed speed speed!

Posted by: Seanp156

Heh, thanks. I was pretty shitty out of the hole.. When I started pushing the bar didn't really move for 1-2 seconds, or so it felt. When I REALLY try to focus on speed, especially at heavy weight, I feel like it torques my hip flexors pretty bad.

Posted by: b_reed23

hi Sean!! I think it's great that your going to compete...when is the meet??

BTW....I saw your pics....hot, hot, hot!!

Posted by: Seanp156

The meet's October 7th. Heh, thank you. I'm sure the meet will be a good experience, I'm fairly anxious about it.

Posted by: Seanp156

Pretty good workout today... Strength levels weren't great, but the workout itself was good. I started a new creatine/NO2 product, and it seemed to be pretty decent the first time around here...

Speed Benches
warmups
CLOSE GRIP
115lbs x 2 sets x 3 reps

MID GRIP
125lbs x 2 sets x 3 reps

WIDE GRIP
135lbs x 2 sets x 3 reps

Flat Barbell Bodybuilder form bench
135lbs x 5
165lbs x 3 (warmups)
205lbs x 3 on my own + 3 with some spotter assist PB
185lbs x 4 " " " + 2 " " " " - the spotter here had a pretty bad handoff... His actual spotting wasn't bad, but his handoff was horrible, he just moved the bar out to about my eye level, then let go... I was thinking "wtf?" so I had to do a partial pullover with 185lbs before I started. I actually somewhat liked the fact that he wasn't even in sight until I started failing, even then he just used one hand.

Yates Rows
warmups
175lbs x 8 pronated
175lbs x 8 supinated
155lbs x 8 pronated
155lbs x 10 supinated
dropset BB Bent Rows 135lbs x 10

Dips
BW x 8 (warmup)
BW + 25lbs x 10
BW + 25lbs x 5 failed on 6th... I was stuck for about 4 seconds then had to give up

Mid Grip Chins
BW x 6
BW x 4

Close parallel grip chins
BW x 6
BW x 5

Farmer's Walks
75lbs DB's x aisle and back PB
75lbs DB's x aisle and back

10 mins interval treadmill work (was going to bike, but all 3 of the model I like were taken)

3 mph x 1 min
5 mph x 1 min
3 mph x 1 min
7 mph x 1 min
3 mph x 1 min
8 mph x 1 min
3 mph x 1 min
9 mph x 1 min
3 mph x 1 min
10 mph x 1 min

stretch + rotar cuff work

Posted by: CowPimp

I can always count on seeing some PBs here. Rock on Sean.

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

I can always count on seeing some PBs here. Rock on Sean.

Thanks, I kinda fucked up a bit tonight though... Night out with some friends... I had 2 power bars, a Monster, and 4 Natty Lights.... It's 4:07 AM now, and I gotta get up in like 5 hours for work...

Posted by: BigDyl

Quote:

Originally Posted by Seanp156

Thanks, I kinda fucked up a bit tonight though... Night out with some friends... I had 2 power bars, a Monster, and 4 Natty Lights.... It's 4:07 AM now, and I gotta get up in like 5 hours for work...

You're screwed.

Posted by: Seanp156

Quote:

Originally Posted by BigDyl

You're screwed.

Yes, I will NEVER reach my long term goals as a result of last night, I should just

.

I actually don't feel too bad right now... After some caffeine I think I'll be ready for the day.

Posted by: Saturday Fever

Hahaha, didn't you ever see the videos in school? It only takes one beer to ruin your life! Although whether Natty Light counts as beer is still under intense debate.

Posted by: Seanp156

It tastes like fucking fizz water.

Posted by: KelJu

Quote:

Originally Posted by Seanp156

Yes, I will NEVER reach my long term goals as a result of last night, I should just

.

I actually don't feel too bad right now... After some caffeine I think I'll be ready for the day.

My buddy Clint drinks a few beers every night, and he still reaches his goals. I think if you have a few, and not drink half of a case, you will be ok.
Then again what is the fun of drinking if you can't get totally shitface hammered?

Posted by: Seanp156

Meh, that was the first time I've had a beer for like 7 months.... maybe longer... I did have something at my GF's house that was alcoholic, but that doesn't really count(was really small, and only 1)... I don't really care much for it, but it's fun to have some and loosen up with friends around.

Posted by: BigDyl

Quote:

Originally Posted by KelJu

It depends 100% of genetics.

Posted by: BigDyl

Posted by: fufu

Quote:

Originally Posted by BigDyl

rawful.

Posted by: Seanp156

lawl

Posted by: CowPimp

Quote:

Originally Posted by BigDyl

Hah, where do you find this shit?

Posted by: Seanp156

This website = Greatness http://www.allsp.com/

Posted by: Seanp156

Pretty good workout... Used a higher box today, so I was able to use quite a bit more weight while keeping speed quick as well...

Speed Box Squats ~18 inch box
warmups
205lbs x 2 sets x 2 reps PB
225lbs x 4 sets x 2 reps PB

Romanian Deadlifts (with chalk)
warmups
255lbs x 10 (mixed)
255lbs x 8 (mixed)
225lbs x 8 (DOH)

Front Squats
warmups
135lbs x 2 sets x 10 reps

Leg Extensions
210lbs x 2 sets x 10 reps
200lbs x 10 reps

Leg Raises
15lbs DB x 2 sets x 10 reps PB????? dunno

Hyper Extensions
warmups
50lbs DB x 2 sets x 12 reps

stretch

Posted by: fufu

noice workout/pbs.

Shit! I forgot that much chalk is still at my friend's house, I better pick that shit up by my next lower workout.

Posted by: Seanp156

Pretty good workout, left pretty sore, and had a decent pump going... Was kind of funny, a couple of the guys thought Paul, the guy that recently left and had been training me had me hooked up with a ton of gear...

They mentioned that NASA was going to drug test me for the meet and I said it won't be a problem, but they figured I was on a ton of shit. I just said I think I'd be a little bigger if I were

.

Flat BB Warmups
45lbs x 10
45lbs x 8
95lbs x 6
95lbs x 6
135lbs x 6
185lbs x 3

1-board press
205lbs x 1
225lbs x 1 - bar path off some
225lbs x 1 - good bar path
235lbs x 0 - bad bar path
235lbs x 1 - pretty good bar path
245lbs x 1 - decent but not perfect bar path, maybe a little spot help on the bottom, to get the bar in the groove

T-bar Rows
45lbs x 8 warmup
90lbs x 10 wide grip
90lbs x 12 close grip

Flat DB Bench
40lbs x 6
55lbs x 4 warmups
65lbs x 8
65lbs x 6

Mid Grip Pronated Lat Pulls
150lbs x 10
150lbs x 10

Close Grip Supinated Pulldowns
150lbs x 10
150lbs x 10

Standing BB Military Press
45lbs x 8
95lbs x 4 warmups
105lbs x 8
105lbs x 5 failed 6th rep

15 mins Starionary Bike
Random Hill Course
20.2 avg MPH
121 cals
4.23 miles
10/20 resistance

stretch + rotar cuff work

Posted by: fufu

lawl, that's funny they thought that. You'd be lifting alot more if you really were on it.

Posted by: fufu

Nice benching btw.

Posted by: Seanp156

Quote:

Originally Posted by fufu

lawl, that's funny they thought that. You'd be lifting alot more if you really were on it.

I know, that's what I thought... I'm not even that strong for my BW or big for that matter.

Quote:

Originally Posted by fufu

Nice benching btw.

Thanks.

Posted by: BigDyl

Lawl, how do you have someone put the boards on you? I'm about to start board pressing soon

Posted by: Seanp156

They hold the board on your chest the whole time you're benching, they don't just place it there then let go...

http://www.youtube.com/watch?v=DpvWwQWAjXY

Posted by: CowPimp

Hah, take that steroids thing as a compliment.

Posted by: Brutus_G

That is one of the better things someone can say to you along with hey your legs are freakishly big. Hey sean do you feel that speed work helps you alot?

Posted by: Seanp156

Quote:

Originally Posted by Brutus_G

That is one of the better things someone can say to you along with hey your legs are freakishly big. Hey sean do you feel that speed work helps you alot?

I honestly can't really say for sure... I feel it helps more with my squats and deads more than it does with my bench.

Posted by: Seanp156

Ok, for the record, yesterday was fucking crazy... After my training session with the guys in the morning, the day was going great, I was happy as hell, and then it's like things went the totally opposite direction... Had a serious talk with the gf (not breaking up or anything though), found out 2-3 of my friends that were already on probation have been arrested and are possible facing jail time for the next ~6 months, I hit a fucking rock on my way back home at 2:00 which fucked up my oil pan on my car, so I don't have a vehicle while that's in the shop for the next 2 or so days.... Weight was down to 182.3 this AM, which is crazy...

Needless to say my workout tonight was less than impressive, I was pissed off the whole day at work and wanted to kill something, I flipped out on my sister earlier today, things are generally a mess...

BB Squats
135lbs x 6
185lbs x 4
225lbs x 2
265lbs x 1 (belt from here on)
305lbs x 1
345lbs x 0 - I don't know, I might have had it, but the spotter did catch me when I leaned forward, I got a video of it, I'll upload...)

Reverse Hypers
50lbs x 12
70lbs x 12
90lbs x 12 - haven't done this for a LONG time, so I was experimenting with weights

Bulgarian Squats (leg presses were taken so I did these instead, first time doing them)
20lbs DB's (each hand) x 6 each leg
30lbs DB's x 6
30lbs DB's x 6

Rack Deadlifts
135lbs x 8
185lbs x 4
225lbs x 3
275lbs x 20
315lbs x 6
315lbs x 6

Cable Crunches
170lbs x 20
170lbs x 20

stretch

I'm thinking about hanging out with my friends, but I have work at 11 AM tomorrow, and I'd have to be picked up and dropped off by one of them, so I couldn't control when I got home to sleep... I might just get a shower and go to bed early... I probably need it...

VID
345lbs x 0

Posted by: fufu

Sorry to hear about this. You should meditate and find your inner-kiki.

Posted by: fufu

Did you like the Bulgarian squats?

Posted by: KelJu

That sucks man. Don't let the shit get you down, and remember that a week from now this will all just be a bad day memory.

Posted by: Seanp156

Quote:

Originally Posted by fufu

Sorry to hear about this. You should meditate and find your inner-kiki.

Sounds like a good time.

Quote:

Originally Posted by fufu

Did you like the Bulgarian squats?

Yeah, they were pretty difficult... I felt like I was going to lose my balance and twist my ankle multiple times though... Props to you for hitting 60's DBs with them.

Quote:

Originally Posted by KelJu

That sucks man. Don't let the shit get you down, and remember that a week from now this will all just be a bad day memory.

Thanks... I'm sure some of it will extend beyond a week though...

Posted by: fufu

Quote:

Originally Posted by Seanp156

Yeah, they were pretty difficult... I felt like I was going to lose my balance and twist my ankle multiple times though... Props to you for hitting 60's DBs with them.

lawl, actually I did them with the 75's too.

I started with the 30's too, they were tough the first time for me as well.

Posted by: Seanp156

Here we go...

345lbs x 0

Posted by: BigDyl

ROFL.... I thought that guy was going to answer the phone while you were squating, and then forget to spot you. Spotterowned!!!

Posted by: fufu

Quote:

Originally Posted by BigDyl

ROFL.... I thought that guy was going to answer the phone while you were squating, and then forget to spot you. Spotterowned!!!

Posted by: Seanp156

I know, i couldn't help but laugh at that part when I watched it.

Posted by: shiznit2169

You seemed a little pissed in that video, lol. Did the guy give you good advice? I couldn't hear him that well. As for the Bulgarian squats, you'll get used to them. It takes time when you are doing something new.

Posted by: Seanp156

Of course i was pissed... I missed the squat, not to mention everything else... Plus I'm hardly eating to lose weight for the meet, so I'm already moody/on edge to begin with.

Posted by: CowPimp

I think you might've had it. You did move a little bit out of the hole.

Posted by: Seanp156

Yeah, I know...

Posted by: Saturday Fever

Hrm. I can't tell because I wasn't there but it seemed like your focus strayed a bit. Combine that with having to back the weight out and set your feet...

I think you've got that in you for a 2nd lift easy. And adrenaline may just carry you 10lb past it on your last lift.

Posted by: Seanp156

I'm thinking my openers will be 225 bench, 315 squat, and 395 deadlift
2nd attempt 235 bench, 345 squat, and 425 deadlift
3rd attempt 245 bench, 355 squat, and 440 deadlift.

Posted by: BigDyl

I disagree. Since you know you can get at least 245, subtract 10 for it being a heavier feeling setup +bar, you can at least get 235. Then go for 325 squat, and 415 dead.

Posted by: Seanp156

Quote:

Originally Posted by BigDyl

I disagree. Since you know you can get at least 245, subtract 10 for it being a heavier feeling setup +bar, you can at least get 235. Then go for 325 squat, and 415 dead.

I've heard you want your openers to be fairly easy, around 90%... A weight you could get for maybe 3 reps... Plus I'm losing weight, so a 245 bench would definately be more difficult right now.

Your openers get you in the meet, after that you can shoot for higher weight... You're not allowed to do lesss weight than you've attempted before, only the same or higher.

Posted by: Saturday Fever

This is why you want to test your gym PRs a couple weeks before the meet. The egenral rule of thumb is to go safe the first lift, gym PR the 2nd, and balls out adrenaline on the 3rd. Go with what you feel.

Posted by: Seanp156

By testing your gym PR's a couple weeks before the meet, you mean just shoot for the PR's you've previously made?

I read somewhere that a week before the meet you want to do a 90% lift of your PR's.

So, do I want to do both? Also, should that be all I do for those two weeks before the meet, or should I still do some accessory work?

Posted by: Seanp156

Well, things seem to be back on the upside already... Things with the gf are mended for the time being, and I honestly feel like I'm in control of the relationship now. Friends and my sister have been really supportive as well... The only bad thing for the time being is ~$1400 for my car to get back on Thursday.

Posted by: fufu

Posted by: Seanp156

Mmmm I just ate like 3/4 of a large pizza... I wonder how much I'm going to weigh tomorrow morning...

Posted by: fufu

Approx. 1.435 lbs

Posted by: CowPimp

What happened to your car? Mine has been out of commission for a few months because of a $1000 problem I need to fix.

Posted by: Seanp156

I hit something that went under the car, and I thought there was enough clearance, but there wasn't... It made a huge dent in the y-tube for the exhaust which restricted the engine, and between driving home from that, and to work the next morning, the pressure build-up screwed up the oil pan pretty bad.

Posted by: BigDyl

I dare you to eat a whole Pizza Hut, 3 Cheese, Meat Lovers, Stuffed Crust Pizza, Large, all 12 slices:

Calories 5280 ( Kilojoules 22068 )

% Daily
Value*
Total Fat 240 g 369%
Saturated Fat 108 g 540%
Trans Fatty Acids 12 g
Cholesterol 600 mg 200%
Sodium 15240 mg 635%
Total Carbohydrates 516 g 172%
Dietary Fiber 36 g 144%
Sugars 108 g
Protein 252 g
Calcium 3000 mg

Posted by: Bakerboy

^ I double dare you. Their crusts are made of 95% oil!

Posted by: BigDyl

Here's the deal: If he sets a PR in any one of his lifts in the event, he has to TRY to eat one.

Posted by: fufu

lawl

Posted by: Seanp156

Quote:

Originally Posted by BigDyl

Here's the deal: If he sets a PR in any one of his lifts in the event, he has to TRY to eat one.

It's a deal, I think I'll give it a try the night when I'm done with the meet if any Pizza Huts are open... If not, then the following day.

If I attempt this, I'm going to be on the shitter pretty much the entire day the next morning.

Posted by: Saturday Fever

I don't know where you heard the 90% thing. Here's what I meant by my general rule...

2 weeks before meet, test 1RM's. Say you bench 235. On your first attempt, do 225 or so, to be safe and not dump. On your second attempt, hit 235. On your 3rd attempt, either retry 235 (which you won't need to cause you'll nail it) or get ballsy and adrenaline-filled and go for 250.

That's all I meant.

Posted by: Brutus_G

At a meet arent you like 15% stronger or so on your lifts? That pizza will be like a glass of third world water on your GI trac lol.

Posted by: BigDyl

Quote:

Originally Posted by Saturday Fever

I don't know where you heard the 90% thing. Here's what I meant by my general rule...

2 weeks before meet, test 1RM's. Say you bench 235. On your first attempt, do 225 or so, to be safe and not dump. On your second attempt, hit 235. On your 3rd attempt, either retry 235 (which you won't need to cause you'll nail it) or get ballsy and adrenaline-filled and go for 250.

That's all I meant.

Adrenaline tends to screw up form.

Posted by: Seanp156

Quote:

Originally Posted by Saturday Fever

You don't mean to try all 3 lifts and all 3 attempts in one workout do you? Just 3 attempts for one lift on one day, and that's it for the day, and do that for all 3 lifts over the course of the week, and no accessory work?

Also, what about a week before the meet? Do nothing?

Posted by: fufu

Quote:

Originally Posted by BigDyl

Adrenaline tends to screw up form.

True story, but it would probably be worth it at a meet IMO.

Posted by: BigDyl

Quote:

Originally Posted by fufu

True story, but it would probably be worth it at a meet IMO.

Posted by: AndrewSS

Welcome to the jungle.

Posted by: Seanp156

Speed Benches
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 Bench
warmups
185lbs x 6
185lbs x 10 PB - spotter was one of the powerlifters turned bodybuilder that I'd talked to before... He helped stabilize the bar a little on the last 4 reps, but not really anything beyond guiding it.

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

Push Presses
warmups
135lbs x 2 sets x 4 reps

Pronated Mid Grip Pullups
BW x 6
BW x 4

Close Parallel Grip Chins
BW x 6
BW x 6

Standing DB curls (both arms at a time)
30lbs x 8
30lbs x 5

20 mins Elliptical
10/20 resistance
_|-|_|-|_ course
294 cals
2.03 miles

stretch + rotar cuff work

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

Welcome to the jungle.

Well well, look who's updating their journal after our workout after a 2 month layoff.

Posted by: fufu

Nice benchy mcbenchersons.

Posted by: Seanp156

Quote:

Originally Posted by fufu

Nice benchy mcbenchersons.

TY young chap.

Posted by: BigDyl

lawl, noice benches mrow

Posted by: KelJu

Nice job on the Incline Bench Pressing meow.

Posted by: Saturday Fever

Don't do 3 attempts at the gym, just establish what your gym 1RM is. Then plan on that weight being your 2nd attempt at the meet.

The week before the meet you'll want to lighten way up, maybe work around 75% tops. Get in the gym and lift but just lift to keep your muscles happy.

And whether adrenaline ruins form or not, guys get fired up at meets and tend to break PRs insanely the first few times through. I believe Rocco beat his PRs in meets, if I recall correctly.

Posted by: Seanp156

Quote:

Originally Posted by BigDyl

lawl, noice benches mrow

Quote:

Originally Posted by KelJu

Nice job on the Incline Bench Pressing meow.

Thank you nmeow.

Posted by: Seanp156

Early workout today... Gotta get ready for work now...

Speed Box Squats 12"
warmups
185lbs x 2 sets x 2 reps wide stance
185lbs x 2 sets x 2 reps narrow stance
185lbs x 2 sets x 2 reps wide stance

Romanian Deadlifts
warmups
245lbs x 12
245lbs x 8
245lbs x 8

Front Squats
warmups
135lbs x 10
135lbs x 8

Hyper Extensions
50lbs DB x 2 sets x 12 reps

Leg Raises
BW x 2 sets x 15 reps

stretch

Posted by: fufu

lawl nice w/o, you are training at all sorts of times.

Posted by: Seanp156

Quote:

Originally Posted by fufu

lawl nice w/o, you are training at all sorts of times.

True Story.

Posted by: CowPimp

Quote:

Originally Posted by Saturday Fever

Don't do 3 attempts at the gym, just establish what your gym 1RM is. Then plan on that weight being your 2nd attempt at the meet.

The week before the meet you'll want to lighten way up, maybe work around 75% tops. Get in the gym and lift but just lift to keep your muscles happy.

And whether adrenaline ruins form or not, guys get fired up at meets and tend to break PRs insanely the first few times through. I believe Rocco beat his PRs in meets, if I recall correctly.

If I remember correctly, Rocco lifted an extra 30-50 pounds on his deadlift.

Posted by: DeadBolt

Lookin good brotha!

Finally caught up with your journal and the deal with the car...you fucking tart!

WTF happened with the GF?

I see its prep time for the comp...get that shit rollin and kick some ass man!

Posted by: Seanp156

Quote:

Originally Posted by DeadBolt

Lookin good brotha!

Finally caught up with your journal and the deal with the car...you fucking tart!

WTF happened with the GF?

I see its prep time for the comp...get that shit rollin and kick some ass man!

If you're on aim sometime, I'll share the details about the gf, we're fine now though... I finally got my car back yesterday too.

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

If you're on aim sometime, I'll share the details about the gf, we're fine now though... I finally got my car back yesterday too.

gotcha

Posted by: Seanp156

Really good workout today, even though I got shit sleep and got to the gym ~1.5 hours late... The crew was still there just wrapping up their benching, but stuck around to spot me.

I was feeling fairly strong today, especially considering my weight's down to around ~182.

Flat BB Bench
45lbs x 8
95lbs x 6
135lbs x 4
185lbs x 3
225lbs x 1
245lbs x 1 - yay, this *should* be no problem at the meet... it will be my 2nd attempt. However, I really did have to fight hard for this... It was maybe a 5-7 second attempt or so.

255lbs x 0 - got it past the first 2-3 inches, then lost it
225lbs x 1 - was going to go for 3, but spotter had to help a little with this, and then said you've got nothing left, you better stop.

T-Bar Rows
45lbs x 8 warmup
90lbs x 12 wide grip
90lbs x 12 narrow grip

Flat DB Bench
warmups
65lbs x 8
65lbs x 6

Lat Pull mid grip pronated
150lbs x 10
150lbs x 10

Close Grip supinated pulldowns
150lbs x 10
150lbs x 10

Standing BB Military Press
warmups
105lbs x 8
105lbs x 10 - PB for 105lbs rep wise I've done 115lbs for 8 sets of 3 before

20 mins stationary bike
random hill course
18.7 avg MPH
5.36 miles
10/20 resistance
142 cals

stretch + rotar cuff work

Next week I'm probably going to take completely off unless I lose my sanity, then I'll have to go in for some deload workouts...

Posted by: fufu

Nice bench, remember to squeeze that bar!

Posted by: Seanp156

Quote:

Originally Posted by fufu

Nice bench, remember to squeeze that bar!

Lawlerskeets, that is the most essential component of max attempts!

Posted by: AndrewSS

dead vrising, we need t3h moosebeurgls

Posted by: fufu

Quote:

Originally Posted by Seanp156

Lawlerskeets, that is the most essential component of max attempts!

Fuck yeah, it helped me out so much.

Posted by: KelJu

Quote:

Originally Posted by Seanp156

Really good workout today, even though I got shit sleep and got to the gym ~1.5 hours late... The crew was still there just wrapping up their benching, but stuck around to spot me.

I was feeling fairly strong today, especially considering my weight's down to around ~182.

Flat BB Bench
45lbs x 8
95lbs x 6
135lbs x 4
185lbs x 3
225lbs x 1
245lbs x 1 - yay, this *should* be no problem at the meet... it will be my 2nd attempt. However, I really did have to fight hard for this... It was maybe a 5-7 second attempt or so.

255lbs x 0 - got it past the first 2-3 inches, then lost it
225lbs x 1 - was going to go for 3, but spotter had to help a little with this, and then said you've got nothing left, you better stop.

T-Bar Rows
45lbs x 8 warmup
90lbs x 12 wide grip
90lbs x 12 narrow grip

Flat DB Bench
warmups
65lbs x 8
65lbs x 6

Lat Pull mid grip pronated
150lbs x 10
150lbs x 10

Close Grip supinated pulldowns
150lbs x 10
150lbs x 10

Standing BB Military Press
warmups
105lbs x 8
105lbs x 10 - PB for 105lbs rep wise I've done 115lbs for 8 sets of 3 before

20 mins stationary bike
random hill course
18.7 avg MPH
5.36 miles
10/20 resistance
142 cals

stretch + rotar cuff work

Next week I'm probably going to take completely off unless I lose my sanity, then I'll have to go in for some deload workouts...

Jesus man, your workload is insane, yet you still make good gains. you are a machine.

Posted by: Seanp156

Thanks. Volume is a little high on occassion, but I've cut my total sets back. 14 working sets isn't really a TON, but considering the fact that I'm losing weight it could be somewhat high... When I did my upper/lower split, I only did 4-5 weight training exercises per day, and I wasn't eating under maintenance like I am now.

I tend not to lose much if any strength when I cut, I just feel like shit most of the time when I'm not in the gym. I always try to plan my meals around my workouts so I have as much strength as possible, though it doesn't always work out.

Posted by: Saturday Fever

Yeah, squeeze and pull it apart. I'm really impressed by your progress. I think you've got a good solid meet in your future.

Posted by: P-funk

are you going to be using a suit or bench shirt in your meet?

Also, are you pausing your bench press on your chest for a moment? Do you know the rules/regulations of the federation that you are going to compete in? Is this something you need to do? Or is it a "touch and go" fed.?

Posted by: Seanp156

No shirt or suit for me... They have divisions for it at the meet I'm going to, but I'm competing the "unequipped" division which allows belts, wrist wraps, and knee wraps...

I definately haven't been bouncing on my bench or anything, but I haven't been pausing either... I'm not sure exactly what the rules are for it...

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

No shirt or suit for me... They have divisions for it at the meet I'm going to, but I'm competing the "unequipped" division which allows belts, wrist wraps, and knee wraps...

I definately haven't been bouncing on my bench or anything, but I haven't been pausing either... I'm not sure exactly what the rules are for it...

You should look into that. Pausing on your chest might knock some pounds off what you can do.

Posted by: Seanp156

True, true...

Posted by: Seanp156

Yep, you have to wait for the judge to give the signal to press either by clapping, or yelling "press." Looks like I'll be working on pausing the next few weeks..

Posted by: KelJu

Quote:

Originally Posted by Seanp156

Yep, you have to wait for the judge to give the signal to press either by clapping, or yelling "press." Looks like I'll be working on pausing the next few weeks..

Oh, that would suck. I don't bounce too bad, but I would hate tohalf to hold it on my chest until someone said push.

Posted by: Brutus_G

Quote:

Originally Posted by KelJu

Oh, that would suck. I don't bounce too bad, but I would hate tohalf to hold it on my chest until someone said push.

That does suck

Posted by: Saturday Fever

They generally don't make you sit there all day with it. The bar needs to touch the chest and be under control to get the press. As long as the bar is under control, the hold could be comparable to a 'touch and go.'

Posted by: Seanp156

Random deload workout... I didn't necessarily feel like I needed to go to the gym, but I wanted to talk to one of the trainers there about my meet, so I went anyway.

Cleans
45lbs x 6
95lbs x 4
135lbs x 4
135lbs x 4
155lbs x 2
175lbs x 1 PB - lost grip when I brought it down so it made a huge slam

Too bad there aren't any bumper plates.

BB Flat Bench Press
45lbs x 10
95lbs x 6
135lbs x 10
135lbs x 10

Bent Over DB Rows (two DB's at a time, one per hand)
40lbs x 14
50lbs x 10
50bls x 10

Seated DB Shoulder Press
30lbs x 10
30lbs x 10 - REALLY easy...

Tricep Rope Pushdowns
40lbs x 14
50lbs x 10
60lbs x 10

Rotar Cuff Work

Posted by: fufu

lawl, gj on the PB, on a deload day no less.

Posted by: Seanp156

Ty. Well, that's pretty much the only time I do cleans right now...

Ooops I left the DB presses out...

Posted by: fufu

Quote:

Originally Posted by Seanp156

Ooops I left the DB presses out...

YOU STUPID FUCK! lawl, jk jk.

Posted by: Seanp156

Quote:

Originally Posted by fufu

YOU STUPID FUCK! lawl, jk jk.

Posted by: BigDyl

Fufowned!!!

Posted by: CowPimp

I love the PR on a deload day, haha.

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

I love the PR on a deload day, haha.

Meh, it's usually the only time I get to do cleans... I was thinking about just staying @ 135 the whole time, but I wanted to at least push myself a little on one exercise.

Posted by: BigDyl

When is this meet coming up?

Posted by: Seanp156

October 7th is the actual meet... I'll probably go down on the 6th (friday) to weigh in, and stay @ the hotel...

Posted by: Saturday Fever

Quote:

I'll probably go down

If you care about her you will.

Oh wait, I took that totally out of context.

Posted by: P-funk

did you find out if you have to pause your bench press or not?

Posted by: Seanp156

Quote:

Originally Posted by Saturday Fever

If you care about her you will.

Oh wait, I took that totally out of context.

Already done...

Quote:

Originally Posted by P-funk

did you find out if you have to pause your bench press or not?

http://ironmagazineforums.com/showpo...postcount=2510

Posted by: P-funk

oops, sorry. guess i missed it.

Posted by: Seanp156

Quote:

Originally Posted by P-funk

oops, sorry. guess i missed it.

You dumbfuck

....................

Posted by: Triple Threat

Quote:

Originally Posted by P-funk

oops, sorry. guess i missed it.

Quote:

Originally Posted by Seanp156

You dumbfuck

....................

And so the student becomes the teacher.

Posted by: DOMS

Posted by: AndrewSS

sean, you are a douchebaggin...

Posted by: AndrewSS

oh yeah, and you ate TWO mcdonalds spicey chicken sandwichs & a cherry pie & a monster energy drink... fatty!

Posted by: AndrewSS

hey guys, here is a picture I got of sean earlier tonight:

Posted by: Seanp156

Dear god...

Posted by: P-funk

Quote:

Originally Posted by Triple Threat

And so the student becomes the teacher.

Posted by: Triple Threat

Quote:

Originally Posted by AndrewSS

hey guys, here is a picture I got of sean earlier tonight:

I think Sean needs to get the next larger size singlet for his meet.

Posted by: AndrewSS

^ lol

Posted by: Seanp156

Weight was 182.4 this AM....... Oooops, I guess I mean 382.4.

Posted by: Brutus_G

That scares me

Posted by: Triple Threat

Quote:

Originally Posted by Seanp156

Weight was 182.4 this AM....... Oooops, I guess I mean 382.4.

182.4 was probably correct. Kilograms.

Posted by: Seanp156

Quote:

Originally Posted by Triple Threat

182.4 was probably correct. Kilograms.

Posted by: CowPimp

Quote:

Originally Posted by Triple Threat

I think Sean needs to get the next larger size singlet for his meet.

Haha!

Posted by: Seanp156

To show I'm not a fatass, here's my current state @ ~182... I was down to about 181.8lbs this AM, so not much left to lose...

I bought a book today... "The Alphabet of Manliness" by Maddox... It's pretty hilarious, I recommend it if you're looking for a humorous book and aren't too easily offended... It's badass

.

Tomorrow's going to be the first day back to the gym. It's my ME deadlift day... I'm probably just going to do 3 sets of 6 with 315 for conventional deadlifts to get back into the groove, some reverse hypers, bulgarian squats, and ab work.

Posted by: Seanp156

Pretty good workout today considering how light I am, and being in a caloric deficit. My sleep schedule's also royally fucked up from staying up til ~4 AM for a few nights the past couple weeks.

I did feel like puking multiple times during this workout...

Conventional Deadlifts (no belt)
135lbs x 10
185lbs x 6
225lbs x 3
265lbs x 2
295lbs x 1 (warmups to here)
315lbs x 3 sets x 6 reps - w00t

Reverse Hypers
50lbs x 10
70lbs x 12 (warmups???)
100lbs x 12 PB
100lbs x 10

Bulgarian Squats (god my balance and stamina sucks ass)
30lbs DB's x 4 each leg (warmups)
45lbs DB's x 6 each leg PB
35lbs DB's x 8 Right leg 5 Left leg

Cable Crunches
170lbs x 20
150lbs x 10

stretch

Workout was pretty short... Under an hour, would've been less if I didn't have to take a couple breathers due to stomach issues...

Posted by: fufu

Noice workout. Get your sleep!!!

Posted by: Seanp156

Lawl Ty, that was a quick response.

Posted by: fufu

I'm a very timely person. Actually, I'm not.

Posted by: CowPimp

Nice workout; I like the reverse hyperextensions.

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

Nice workout; I like the reverse hyperextensions.

Thanks... I don't like reverse hypers so much... I like the Glute/Ham raise much better... The reverse hypers just don't feel natural to me, but maybe I'm just not used to them yet

Posted by: b_reed23

looks like I have good timing...nice pics Sean!

Posted by: Seanp156

Quote:

Originally Posted by b_reed23

looks like I have good timing...nice pics Sean!

lawl thanks.

Posted by: Brutus_G

Nice deadlifts man.

Posted by: Seanp156

Thank you, I think overall it's definately my favorite lift.

I finally registered for my powerlifting meet tonight... The website's pretty unorganized for registration, so it was a bit frustrating...

I think I'm only going to go down to the hotel the night before if my weight's pretty close to 181... Ideally I'd like to be around 177lbs, so then I can afford to eat before I go to the meet to weigh in on Saturday morning (the day of the meet).

I'm ordering my singlet now...

Posted by: Seanp156

Decent workout today... strength levels were meh, but not horrid... Just part of taking a week off I guess.

Speed Bench Press with a pause on chest
Close Grip
115lbs x 2 sets x 3 reps

Mid Grip
135lbs x 5 sets x 3 reps (5 sets since this is the grip I use for maxing)

Wide Grip
135lbs x 2 sets x 3 reps

Incline DB Bench
50lbs x 6
60lbs x 4 warmups
70lbs x 2 sets x 6 reps

BB Rows
Warmups
155lbs x 8 pronated
155lbs x 10 supinated

Dips
BW x 6 warmup
BW + 25lbs x 10
BW + 25lbs x 8 failed 9th rep
Dropset BW x 6 reps
Dropset Bench Dips BW x 12

Mid Grip Chins
BW x 6
BW x 5

Close Parallel Grip Chins
BW x 6
BW x 4.5

Rope Cable Pushdowns
100lbs x 10
Dropset 90lbs x 10

15 mins Stationary Bike
Random Hill course
10/20 resistance
18.2 avg MPH
99 cals
3.94 miles

stretch + rotar cuff work

Posted by: Saturday Fever

Quote:

Speed Bench Press with a pause on chest
Close Grip
115lbs x 2 sets x 3 reps

Another way to accomplish speed work without actually doing speed work is to suspend the bar on your chest and press "bottom up" with a slightly higher percentage of max. Looking good man!

Posted by: CowPimp

Congrats on not japping out on the competition like the rest of us. I really want to do one at some point dammit, but work + school = death.

Posted by: BigDyl

Quote:

Originally Posted by Saturday Fever

Another way to accomplish speed work without actually doing speed work is to suspend the bar on your chest and press "bottom up" with a slightly higher percentage of max. Looking good man!

Posted by: Seanp156

Quote:

Originally Posted by BigDyl

Quote:

Originally Posted by CowPimp

Congrats on not japping out on the competition like the rest of us. I really want to do one at some point dammit, but work + school = death.

Trust me, when I was registering I was thinking about just saying "fuck it" and not going, so I could just start gaining weight again, and change up my training routine to something different... I'm still going to be confused as hell at the meet having never been to one (other than watching a bench competition).

Posted by: CowPimp

Don't give up on it! One of has to do it. I just always end up taking classes on Saturday so I don't have to cut back my hours at work. That's what happened last time.

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

Don't give up on it! One of has to do it. I just always end up taking classes on Saturday so I don't have to cut back my hours at work. That's what happened last time.

Yeah... I'm working right now, and after the 20th I'll be working and going to school, but I won't really be working over 15 hours, so it should be fine. I'll probably be able to get friday and saturday off for the meet... Maybe even sunday if I'm lucky

Posted by: BigDyl

Quote:

Originally Posted by Seanp156

Posted by: Seanp156

Quote:

Originally Posted by BigDyl

god, you must be so bored... I just saw this over in Fufu's journal.

Posted by: Seanp156

OMFG you guys let my journal fall back to the 2nd page, how could you?

Pretty meh workout this morning, but I only got ~5 hours sleep so I was kind of asking for it...

Speed Deadlifts (DOH grip with chalk)
135lbs x 10 slow
135lbs x 2+2 fast from here on
185lbs x 2 warmups
225lbs x 8 sets x 2 reps - Got a little slopping after ~5th set, I got tired...

Front Squats (these sucked)
45lbs x 10
95lbs x 6 (warmups)
135lbs x 8
155lbs x 2 sets x 6 reps

Romanian Deadlifts (these sucked ass as well, DOH grip with chalk)
135lbs x 8 warmups
185lbs x 12
185lbs x 6 nothing left...

Hyper Extensions
BW x 6
25lbs x 6 warmups
50lbs DB x 2 sets x 12 reps - not bad

Decline Situps
25lbs plate x 10 warmup
45lbs DB x 12
45lbs DB x 10 - not bad either

stretch

Gotta shower and get ready for work ASAP!

Posted by: fufu

gogogo!

Posted by: Brutus_G

Best of luck on ur comp man

Posted by: Seanp156

Quote:

Originally Posted by Brutus_G

Best of luck on ur comp man

Thanks sir... I've really gotta get things together these next 3 weeks... I'm still over my weight class poundage...

Posted by: AndrewSS

Mein gyms hours art annoying...

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

Mein gyms hours art annoying...

Well gee wiz andrew... That's fucking amazing.

Posted by: AndrewSS

^ go suck a dick sean....

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

^ go suck a dick sean....

Yeah, I'm sure you would like me to wouldn't you....

Posted by: AndrewSS

^ awwww seans barfing

Posted by: fufu

You guys are cute.

Posted by: Saturday Fever

Like a regular couple having a tiff.

Posted by: Triple Threat

Now I know why Sean's lifting raw.

Posted by: Seanp156

Quote:

Originally Posted by fufu

You guys are cute.

Quote:

Originally Posted by Saturday Fever

Like a regular couple having a tiff.

Quote:

Originally Posted by Triple Threat

Now I know why Sean's lifting raw.

Seriously, I wouldn't doubt it if people on here thought andrew and I were gay lovers...

Posted by: fUnc17

Quote:

Originally Posted by Seanp156

Seriously, I wouldn't doubt it if people on here thought andrew and I were gay lovers...

I thought that was a given

Posted by: AndrewSS

lol... guys, someone needs to help me - sean wont stop beating me... I feel trapped ! I dont know how to get help...

Posted by: Seanp156

Quote:

Originally Posted by fUnc17

I thought that was a given

I swear... I do have a gf..

Quote:

Originally Posted by AndrewSS

lol... guys, someone needs to help me - sean wont stop beating me... I feel trapped ! I dont know how to get help...

Andrew, you pussy fight back bitch.

On a side note, weight was 183lbs this AM... Not too bad.

Posted by: fufu

Tickle hiz bawls.

Posted by: AndrewSS

^ lol... I never thought of that one...

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

Seriously, I wouldn't doubt it if people on here thought andrew and I were gay lovers...

The ambiguously gay duo come to life. Woo.

Posted by: Seanp156

Not a bad workout... I was just planning to go to 225 for about 3 singles with a pause, but Gene pushed me to get to 235 today...

Flat BB Bench
45lbs x 10
95lbs x 8
135lbs x 6
185lbs x 3 (warmups)
225lbs x 1 (with a pause, Gene yelled "Push!" after the pause)
235lbs x 0 (brought it too low on my stomach, same thing with the pause)
235lbs x 1 (better, really slight spot help, same deal with pausing)
225lbs x 1 (same thing with pause, this was fine but took a little while...)

Prone Incline DB Rows (first time doing these, a little awkward)
40lbs x 10
40lbs x 8 (readjusted bench and did this set right after first one)
50lbs x 9
50lbs x 10

Cable Rows
100lbs x 12
120lbs x 10
110lbs x 9

Standing BB Military Press
45lbs x 8
95lbs x 6 (warmups)
115lbs x 6
115lbs x 5
95lbs x 6

Mid Pronated Grip Lat Pulldowns
140lbs x 2 sets x 12 reps

CG Supinated pulldowns
150lbs x 2 sets x 8 reps

Static BB Holds, Double overhand, no chalk
135lbs x 10 sec
185lbs x 10 sec
205lbs x 20 sec
225lbs x 7 sec (grr)

20 min elliptical
10/20 resistance
292 cals
2.07 miles
_|-|_|-|_ course

stretch + rotar cuff work

I'll probably try for a 245lbs bench next week with a pause... Tomorrow's ME Deadlift day, so I'm shooting for a 425 single...

Weight wasn't bad today, 182.4lbs after pissing this AM.

Posted by: BigDyl

Looks good. I think you need to deload soon though son.

Posted by: Seanp156

I just did last week... Note I only had one workout and it was on Wednesday (not this week, but the week before).

http://ironmagazineforums.com/showpo...postcount=2514

Next week is my last normal training week, the week after I'll just be in the gym 3 days a week doing a conservative 1RM for all 3 lifts, and the week of/right before the meet I'm just going to lift with like 50-60% of my 1RM with low volume to keep my muscles happy.

Posted by: KelJu

Quote:

Originally Posted by Seanp156

I just did last week... Note I only had one workout and it was on Wednesday (not this week, but the week before).

http://ironmagazineforums.com/showpo...postcount=2514

Next week is my last normal training week, the week after I'll just be in the gym 3 days a week doing a conservative 1RM for all 3 lifts, and the week of/right before the meet I'm just going to lift with like 50-60% of my 1RM with low volume to keep my muscles happy.

That sounds like good planning. I am also eager to see how you do in the competition. I bet the adrenaline gets to you and you lift more on comp day than you ever have before.

Posted by: Seanp156

Quote:

Originally Posted by KelJu

That sounds like good planning. I am also eager to see how you do in the competition. I bet the adrenaline gets to you and you lift more on comp day than you ever have before.

I could see this being the case if it were just a single event (squat, deadlift, OR bench). But seeing as it's all 3 lifts, that might not be the case since the event will probably take all day...

Posted by: fufu

Gene, lol. Nice benching. You'll get 425 tommarow easy.

Posted by: BigDyl

Yo, you should buy some of that nose torque stuff and sniff it right before your lifts like old benedict.

Posted by: Seanp156

Quote:

Originally Posted by fufu

Gene, lol. Nice benching. You'll get 425 tommarow easy.

What?

That's his name...

Quote:

Originally Posted by BigDyl

Yo, you should buy some of that nose torque stuff and sniff it right before your lifts like old benedict.

Haha, yeah... I think it's ammonia.

Posted by: fufu

It was funny to me.

Posted by: KelJu

Quote:

Originally Posted by Seanp156

What?

That's his name...

Haha, yeah... I think it's ammonia.

My football coach would slap the lineman in the face with a rag soaked in ammonia and icewater. If you believe nothing else I have ever said, believe this: that rag gave me a sacond wind like nothing else. That ammonia was like crack to us fatass lineman.

Posted by: Bencher8

Hey Sean...this is paul. Finally got over here and checked out the logs....I know your meet was in oct....exactly when again?

Posted by: fufu

lawl, it is the fabled Paul.

Posted by: camarosuper6

A PL thread.

Sweet.

How are things coming along, seeing that Im pretty late in this thread.

Posted by: Seanp156

Quote:

Originally Posted by Bencher8

Hey Sean...this is paul. Finally got over here and checked out the logs....I know your meet was in oct....exactly when again?

Hey Paul, glad to see you signed up! The meet's on October 7th. I bet you're wondering what the fuck all the cats are about...

Quote:

Originally Posted by camarosuper6

A PL thread.

Sweet.

How are things coming along, seeing that Im pretty late in this thread.

Well, the beginning wasn't exactly a PL thread, but it has been for a while, and on and off before now as well... Things are going fairly well, and my big 3 are pretty much higher than they've ever been... I just hope losing weight slowly for weigh in isn't going to kill me strength wise.

Posted by: CowPimp

What's the weight class you're going for? 181?

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

What's the weight class you're going for? 181?

Yeah.

Posted by: Seanp156

I'm sore as hell today... Mostly my entire upper back... Traps, lats, rhombs... Shoulders, chest and tris are a bit but not nearly as much as my back... Should be fun to attempt a deadlift max today in this condition

Posted by: Bencher8

Yeah...i was wondering what the deal were with the cats LOL! Also don't know what lawl means...lol I guess insider stuff or something i just don't know...

Oct 7 huh? What has the workouts been like? Everythng good so far? I know your bench has gotten a lot better. How has Gene and Steve been? Losing weight as slow as you have been shouldn't hurt you any.. Once you weigh-in.....eat a lot and drink a lot LOL! I think your attempt choices are well within what you are capable of. Just rememebr to always gauge how you feel throughout the day...

Posted by: BigDyl

Quote:

Originally Posted by Bencher8

Yeah...i was wondering what the deal were with the cats LOL! Also don't know what lawl means...lol I guess insider stuff or something i just don't know...

Oct 7 huh? What has the workouts been like? Everythng good so far? I know your bench has gotten a lot better. How has Gene and Steve been? Losing weight as slow as you have been shouldn't hurt you any.. Once you weigh-in.....eat a lot and drink a lot LOL! I think your attempt choices are well within what you are capable of. Just rememebr to always gauge how you feel throughout the day...

Identify yourself Mr. 2 Posts.

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