Sean's going for strength. [Forum Archive]

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Sean's going for strength.

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Posted by: Seanp156

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...

Yeah, I'm really not sure how to explain the cats to you... It just kind of happened... It's more of a joke than anything. Lawl simply means "lol.."

Gene and Steve have been good, immature as ever, but it's all good

.
I'm planning on taking a shitload of protein bars, some sandwiches, apples, etc with me to the meet to snack on... Probably some Gatorade too...

Workouts have been going pretty well, they're all logged in here somewhere, but you may have to dig through all the BS to find them... Anyway, here's tonight's workout.

Conventional Deadlifts
135lbs x 10
185lbs x 6
225lbs x 3
275lbs x 1
315lbs x 1
375lbs x 1 (belt and chalk went on here)
425lbs x 1 PB -

- Video up in a little while...
425lbs x 1 Video

Reverse Hypers
70lbs x 14 warmups
100lbs x 10
100lbs x 12
120lbs x 8

Leg Press
warmups
450lbs x 2 sets x 8 reps PB -

270lbs x 16 reps - was trying for 20, but lactic acid was burning too bad

Rope Cable Crunches
170lbs x 20
170lbs x 12

stretch

Posted by: Seanp156

Quote:

Originally Posted by BigDyl

Identify yourself Mr. 2 Posts.

He's the "fabled" Mr. Paul. I trained with him at my gym for a while before he moved to Georgia. He was the state record holder for bench press with an 805lbs press.

Posted by: Bencher8

Nice work Sean! PR's are always good going into a meet. You should always have a way to leave the meet area if it starts to drag on. Just sitting there doing nothign can drain you..If there are a lot of people in there you might have a long while in between attempts. The fastest lifting will be the deadlifts...those usually go pretty fast....

Posted by: KelJu

Quote:

Originally Posted by Seanp156

He's the "fabled" Mr. Paul. I trained with him at my gym for a while before he moved to Georgia. He was the state record holder for bench press with an 805lbs press.

805

That is just nuts. Welcome aboard Bencher, I am sure you will have plenty of information to contribute.

Posted by: Seanp156

Quote:

Originally Posted by Bencher8

Nice work Sean! PR's are always good going into a meet. You should always have a way to leave the meet area if it starts to drag on. Just sitting there doing nothign can drain you..If there are a lot of people in there you might have a long while in between attempts. The fastest lifting will be the deadlifts...those usually go pretty fast....

Thanks... What exactly do you mean by having a way to leave the meet area? Just get out of the warmup room/get away from the crowd? I know the meet's at a highschool, so there should be a decent amount of room.

P.S. On a side note, I was trying to change my sig to put my new deadlift PR in there, but it won't allow me to change it... It says it doesn't allow the URL, so I have to take the URL to my journal out???

425lbs x 1 Deadlift Video

Video's "up" it might not work quite yet, but that's the link to it... I forgot my little stand so I had to set the camera on it's side on a box, so the view window pretty much sucks ass.

Posted by: fufu

Good jorb on the lift. Looks like you still have more.

Posted by: Seanp156

Quote:

Originally Posted by fufu

Good jorb on the lift. Looks like you still have more.

Thanks... Right after the initial pull I was like, "Fuck, this is heavy..." I contemplated dropping after the first .5-1" but made up my mind I was going to get it.

Posted by: BigDyl

Quote:

Originally Posted by Seanp156

Thanks... Right after the initial pull I was like, "Fuck, this is heavy..." I contemplated dropping after the first .5-1" but made up my mind I was going to get it.

Remeber if you set a new PR, it's transfat city, in the form of a stuffed crust meat lovers extra cheese large pizza...with extra sauce of course.

Posted by: Seanp156

Quote:

Originally Posted by BigDyl

Remeber if you set a new PR, it's transfat city, in the form of a stuffed crust meat lovers extra cheese large pizza...with extra sauce of course.

Ewww, extra sauce, no.... The rest I'll give a shot

Posted by: BigDyl

Ok, so no more PR's until the event, upon which time you will at least try a 435 DL, 360 squat, and 255/260 bench.

Buy some amonia too.

Posted by: Seanp156

Quote:

Originally Posted by BigDyl

Ok, so no more PR's until the event, upon which time you will at least try a 435 DL, 360 squat, and 255/260 bench.

Buy some amonia too.

The deadlift, will try at least a 435 (probably 445 3rd attempt), but I was planning 315 opener squat, 335 2nd attempt, and 355 3rd attempt. bench was 225 opener, 245 2nd and probably 255 3rd..........

I wonder if I can get ammonia without ordering it online...

Posted by: KelJu

Quote:

Originally Posted by Seanp156

I think you can get it at the grocery store.

Posted by: AndrewSS

So, if they let you play a song before your lift @ the meet have you finally decided on:

Beautiful by Christina Aguilera

???

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

So, if they let you play a song before your lift @ the meet have you finally decided on:

Beautiful by Christina Aguilera

???

Haha, yes.

Posted by: Brutus_G

Quote:

Originally Posted by AndrewSS

So, if they let you play a song before your lift @ the meet have you finally decided on:

Beautiful by Christina Aguilera

???

That will throw off the competition lol

Posted by: Seanp156

Hehe... If they let me choose it will be something bad ass like Born to Raise Hell by Motorhead, Come on Feel the Noise by Quiet Riot, or I don't wanna be me by Type-O Negative.

Posted by: Bencher8

What I mean by having the chance to leave the area is that it can be draining sitting in there. Have a way to go get something to eat or somethiung....just sitting there for a long time will kill you. Might not be too bad if the meet is small though.

If they have a deadlift bar that first 1" or so will be a bit easier. Make sure that you pull the slack out of the bar before you really start your pull. If you don't the weight will be bouncing around on ya. It's a little different than pulling with those bars in the gym lol

Posted by: AndrewSS

^ seans always pulling on bars and such

Posted by: Seanp156

Quote:

Originally Posted by Bencher8

What I mean by having the chance to leave the area is that it can be draining sitting in there. Have a way to go get something to eat or somethiung....just sitting there for a long time will kill you. Might not be too bad if the meet is small though.

If they have a deadlift bar that first 1" or so will be a bit easier. Make sure that you pull the slack out of the bar before you really start your pull. If you don't the weight will be bouncing around on ya. It's a little different than pulling with those bars in the gym lol

Hmmm... That will be interesting of they have a deadlift bar, I've never seen or used one before. What's the difference?

Quote:

Originally Posted by AndrewSS

^ seans always pulling on bars and such

Yeah, very funny andrew, grow up... I'm to mature for your bullshit...

Posted by: Seanp156

Speed Bench Press
warmups
close grip
115lbs x 2 sets x 3 reps
mid grip
135lbs x 3 sets x 3 reps
wide grip
135lbs x 2 sets x 3 reps

Incline BB (about a 15 degree incline)
warmups
185lbs x 2 sets x 6 reps

BB Bent Rows
warmups
155lbs x 10 pronated
155lbs x 10 supinated
135lbs x 11 pronated

Push Press
warmups
135lbs x 2 sets x 4 reps

Mid Grip Pullups (pronated)
BW x 8.5 PB maybe???
BW x 5

Close Grip supinated pullups
BW x 2 sets x 4 reps

gorrila hangs - pinky through middle fingers
bw x 15 sec
bw x 8 sec

Cable Tricep Pushdowns with V-bar
60lbs x 20 reps
70lbs x 9 reps

20 mins bike
random hill course
10/20 resistance
5.18 miles
18.1 avg mph
135 cals

stretch + rotar cuff work

Posted by: CowPimp

425 deadlift, good fucking job!

You're going to do great at your meet. Goddamn, we have some strong bastards on these forums. One of us needs to break the 500s though.

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

425 deadlift, good fucking job!

You're going to do great at your meet. Goddamn, we have some strong bastards on these forums. One of us needs to break the 500s though.

Lawl ty, I still really don't consider myself strong though... I won't until I'm repping 315 for 6-10 benching

. Give me ~9 more months and I may hit a 500 deadlift, but my training and diet's going to be changing fairly drastically after my meet to be more hypertrophy/conditioning oriented. In the past 13 months, my DL has gone up 200lbs, and my BW's pretty much the same, though it did go up and down and up and down since then.

Oh, and don't forget, I think MJH is in the 600's for DL.

Posted by: BigDyl

Lawl I'm going for a 500 LB deadlift in 2-3 months.

Posted by: Saturday Fever

Quote:

Oh, and don't forget, I think MJH is in the 600's for DL.

If he'd stuck to Westside he'd be over 700 by now without a single piece of gear. And if he ever gets/got his squat form nailed out so he could complement the dead better, he'd be over 750.

Posted by: Seanp156

Bleh.. Fairly shitty workout today... Tired and strength was low in the gym for some reason...

Speed Deadlifts (these were the best part of the workout)
warmups
225lbs x 8 sets x 2 reps

Front Squats (bleh)
warmups
135lbs x 10
155lbs x 6

Romanian Deadlifts (absolute shit, I've done 245-265 for 6-12 reps before...lower back was tired or something)
135lbs x 6
185lbs x 6

Glute Ham Raises
BW x 10
25lbs plate x 12
35lbs DB x 10

Decline Situps
25lbs plate x 20
25lbs plate x 15

stretch

Also, I think I'm going to stop creatine and NO2 consumption for ~2 months... I don't know if I should do it now or wait until after my comp, I'm not sure if it'll effect my strength levels any.

Posted by: BigDyl

You need more time off son, or some deloading.

Posted by: Seanp156

Can't right now... This week I'm just going to do my conservative 1RM for the 3 lifts, and some like accessory stuff, and then week after just some light work in the 50% range before my meet... After my meet I might take a week off or something.

Posted by: AndrewSS

sean, obviously you ought to deload with g4m1ng

Posted by: fufu

You ought to deload all over your monitor.

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

sean, obviously you ought to deload with g4m1ng

True Story

Quote:

Originally Posted by fufu

You ought to deload all over your monitor.

Posted by: Seanp156

Pretty good workout today... Took it pretty easy on the bench until next sunday when I'll just hit up to my opener @ 225 for a single.

BB Bench
45lbs x 10
45lbs x 10
95lbs x 8
135lbs x 6
185lbs x 3 (warmups)
205lbs x 3 sets x 3 reps

DB Rows
50lbs x 6 (warmups)
60lbs x 8
70lbs x 8
70lbs x 6

Cable Rows
hole # 10 x 10 reps
hole # 12 (140lbs) x 8 reps
hole # 10 x 12 reps

Standing Military Press
45lbs x 10
95lbs x 6 (warmups)
115lbs x 2 sets x 6 reps - w00t, was 6 reps, then 5 reps last week.

Mid/Wide grip pronated Lat Pulldowns
150lbs x 2 sets x 10 reps PB

CG supinated Lat Pulls
160lbs x 6 PB
160lbs x 8 PB

Barbell Static Holds (no chalk, double overhand)
135lbs x 10 sec
185lbs x 10 sec (warmups??)
205lbs x 20 sec
185lbs x 17 sec

13 minutes treadmill sprint intervals
1 min @ 3mph
1 min @ 5mph
1 min @ 3mph
1 min @ 6mph
1 min @ 3mph
1 min @ 7mph
1 min @ 3mph
1 min @ 8mph
1 min @ 3mph
1 min @ 9mph
1 min @ 3mph
1 min @ 10mph
1 min @ 3mph

stretch + rotar cuff work

Posted by: fufu

Nice w/o.

Posted by: Seanp156

Ty. Lawl I forgot to put my static holds in...

Posted by: The Monkey Man

Quote:

Originally Posted by Seanp156

Ty. Lawl I forgot to put my static holds in...

What grip are you using for the holds
thumb over, thumb under (pinch), no thumb (to the side)?

Posted by: Seanp156

Umm... I put my thumb behind the bar... So, when I'm getting close to the end of my grip, it's basically just my 4 fingers cupping the bar.

Posted by: The Monkey Man

Quote:

Originally Posted by Seanp156

Umm... I put my thumb behind the bar... So, when I'm getting close to the end of my grip, it's basically just my 4 fingers cupping the bar.

I been using standard grip with my thumb trapping the forefinger for most stuff

But like the heavier stuff I use the olympic pinch grip, like my rows
are supinated pinch grip (thumb under middle finger)

Just seems to work for me -

Posted by: Seanp156

Not a bad workout, I was looking forward to going to the gym, but something weird happened on leg press...

Deadlifts Standing on a 45 plate (chalk, no belt)
135lbs x 10
185lbs x 6
225lbs x 3
265lbs x 1
295lbs x 1 (warmups)
315lbs x 6
315lbs x 6
Took away the 45 plate, just from the ground now...
315lbs x 4 - Could've done 2 more, but I couldn't breathe so I stopped

Reverse Hyper Extensions
70lbs x 10 (warmups)
100lbs x 2 sets x 12 reps

Leg Press
180lbs x 6
270lbs x 6 (warmups)
360lbs x 10
450lbs x 8
450lbs x 6
270lbs x 20 - Ok, right after I finished this set (mind you I had to push myself really hard to get 20 reps) I had a really bad pain the back of my head/upper neck... Oxygen deprevation??? It hurt for about 2 minutes or so, during which I almost felt like passing out for 5-10 seconds.

Rope Cable Crunches
170lbs x 20
170lbs x 12

stretch

Posted by: fufu

That pain is simply your leet alert going off.

Posted by: Brutus_G

lol

Are you gonna keep leg pressing or avoid it now?

Posted by: Seanp156

I'll keep doing it... I just probably won't try 20 reps after deadlifting again anytime soon.

Posted by: Seanp156

Yesterday's Diet (9/19/06)

*I usually drink 100-140oz water per day.

Meal #1 - 3/4 cups egg whites, .5cups oats in skim milk, .5cups cottage cheese

Meal #2 - Post workout shake - 3/4 cups water, ice cubes, .5 cups oats, 1 banana, 2 frozen strawberries, 1TBSP Natty PB, 1 scoop of whey blended

Meal #3 - ~4oz chicken breast, ~.75 cups veggies, ~.5 cups cooked pearled barley, 1TBSP Olive Oil

Meal #4 - Can of salmon, ~1oz almonds

-Snack: handful of Wheat Thins...

Meal #5 - ~6oz Steak, half a white potato, ~.75 cups veggies, 1TBSP flax oil

Meal #6 (right before bed) - 1 cup cottage cheese

Today's Diet (9/19/06)

Meal #1 - 3/4 cups egg whites, .5cups oats in skim milk, .5cups cottage cheese

Meal #2 - Can of salmon, ~1oz almonds

Treat - Large Mocha from Caribou, 2 pumps chocolate, skim milk, no whip/choc shavings

Meal #3 - ~4oz chicken breast, ~.75 cups veggies, ~.5 cups cooked pearled barley, 1TBSP Olive Oil

Posted by: fufu

num nums

Posted by: Seanp156

Rest of today's (9/19/06) diet

Meal #4 - Can of salmon, ~1oz almonds

Meal #5 - ~6oz Steak, half a white potato, ~.50 cups veggies, 1TBSP flax oil

time for bed... Gonna get up early for the gym, then I have class... oh joy

Posted by: The Monkey Man

JOY!

Posted by: Seanp156

Meh... Not a bad workout, but not great either... The pain in the back of my head came back again today

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

Incline BB Press
45lbs x 8
95lbs x 6
135lbs x 4
165lbs x 2
185lbs x 1 (warmups to here)
205lbs x 2 + 2(spot help on last 2 a tiny bit) PB - head pain came back after this set and persisted the entire workout
185lbs x 6 (no spot assist)

Took about a 3-5 min break sitting down to give my head a chance to relax

Machine Rows (instead of BB, so it wouldn't stress my head/neck as much)
90lbs x 12
110lbs x 12
140lbs x 10
110lbs x 12

Dips
BW x 6 warmup
BW + 25lbs x 11 (failed 12th)
BW + 45lbs x 5 (failed 6th)
Dropset
BW x 7
-felt good to get a 45 plate on there again, but I think I hit it for 8 reps before... or at the very least for 2 sets of 6

Mid grip pullups
BW x 6
BW x 3

Close Parallel Grip chinups
BW x 5
BW x 4

pullups/chins sucked today

Stationary bike interval style
15 mins
1 min at 6 resistance slow
1 min at 12 resistance fast
1 min at 6 resistance slow
1 min at 12 resistance fast
1 min at 6 resistance slow
1 min at 12 resistance fast
1 min at 6 resistance slow
1 min at 12 resistance fast
1 min at 6 resistance slow
1 min at 12 resistance fast
1 min at 6 resistance slow
1 min at 12 resistance fast
1 min at 6 resistance slow
1 min at 12 resistance fast
1 min at 6 resistance slow

stretch + rotar cuff work

Posted by: fufu

I remember reading in some magazine about people who got pains like the one you described. I forget what it said about it though, lawl.

Posted by: Seanp156

Quote:

Originally Posted by fufu

I remember reading in some magazine about people who got pains like the one you described. I forget what it said about it though, lawl.

Hopefully it's just a tight muscle and will go away soon... Maybe I can find Trouble and ask her.

Posted by: Seanp156

Today's Diet (9/20/06)

Meal #1 - 3/4 cups egg whites, .5cups oats in skim milk, .5cups cottage cheese ~20 oz of water

*workout* - ~34oz of water during

Meal #2 - Post workout shake - 3/4 cups water, ice cubes, .5 cups oats, 1 banana, 2 frozen strawberries, 1TBSP Natty PB, 1 scoop of whey blended

Meal #3 - ~4oz chicken breast, ~.75 cups veggies, ~.5 cups cooked pearled barley, 1TBSP Olive Oil ~34 oz of water

Meal #4 - Can of salmon, ~1oz almonds ~10 oz of water

Meal #5 - ~6oz Steak, half a white potato, ~.50 cups veggies, 1TBSP flax oil, ~34 oz of water

Posted by: Saturday Fever

Best way to get over stuff like this is to grab some baby oil, lather up your girlfriend and yourself, and wrestle. You can thank me in the morning.

Posted by: Seanp156

Quote:

Originally Posted by Saturday Fever

Best way to get over stuff like this is to grab some baby oil, lather up your girlfriend and yourself, and wrestle. You can thank me in the morning.

Posted by: AndrewSS

How is the video card!?

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

How is the video card!?

Bonerific.

Posted by: AndrewSS

I yearn for company of heros......... and the don of vyore expansion

Posted by: Seanp156

Today's Diet (9/21/06)

Meal #1 - 3/4 cups egg whites, .5cups oats in skim milk, .5cups cottage cheese

Treat - Large Mocha from Caribou, 2 pumps chocolate, skim milk, no whip/choc shavings

Meal #2 - Can of salmon, ~1oz almonds

Meal #3 - Protein Shake (at work) 3/4 cups water, ice cubes, .5 cups oats, 1 banana, 2 frozen strawberries, 1TBSP Natty PB, 1 scoop of whey blended

Meal #4 - Met-Rx Protein Plus Bar & ~20oz water(at work ~2.5 hours after shake)

Meal #5 - can of salmon(was out of chicken), ~.75 cups veggies, ~.5 cups cooked pearled barley, 1TBSP Olive Oil

Meal #6 - ~6oz Steak, half a white potato, ~.50 cups veggies, 1TBSP flax oil, ~34 oz of water

Posted by: BigDyl

No treats, only meatcakes and fish!

Posted by: Seanp156

Posted by: Seanp156

Bleh, not a bad workout... Head pain is still persisting... One guy I spotted (he's the one I got advice from about front squating etc) today said to take 800mg of ibuprofen(sp?) 3 times a day for about 3 days and if it still doesn't go away after that, see a doctor. Is that way too much ibuprofen for me to take @180lbs?

Also, I talked to a local powerlifter/bodybuilder(he was Mr. Ohio at one point) today. He was the announcer at the bench meet I went to and he gave me some advice and got my number to see if anyone who knew was going to the same meet I am. If so, he's going to have them help me out at the meet... Also, my current Personal Fitness Concept teacher was the advisor for the assistant manager at my gym... Small Vweourld.

Speed Deadlifts (all Double overhand with chalk on 225+)
135lbs x 10 (slow warmups)
135lbs x 2 + 2 fast from here on
185lbs x 2
225lbs x 2 (warmups to here)
245lbs x 6 sets x 1 rep

Split Squats with a Barbell(head pain became bad doing these)
45lbs x 10 each side (warmups)
95lbs x 8 each side
95lbs x 6 - could've done more, but my head was fucking annoying me

Hyper Extensions
BW x 8
25lbs plate x 8 (warmups)
40lbs DB x 2 sets x 12 reps (usually use a 50lbs DB, but took it easy b/c of my head bothering me)

Leg Raises
BW x 2 sets x 15 reps

stretch

Today's Diet so far (9/22/06)

Meal #1 - 3/4 cups egg whites, .5cups oats in skim milk, .5cups cottage cheese

Meal #2 - Protein Shake (at work) 3/4 cups water, ice cubes, .5 cups oats, 1 banana, 2 frozen strawberries, 1TBSP Natty PB, 1 scoop of whey blended

Meal #3 - Preworkout: .5cups oats in skim milk, .5 cups cottage cheese

Meal #4 - Postworkout: Protein Shake 3/4 cups water, ice cubes, .5 cups oats, 1 banana, 2 frozen strawberries, 1TBSP Natty PB, 1 scoop of whey blended

Posted by: Seanp156

Well, it happened tonight... Broke it off with the gf... Actually I'm a bit relieved, I was a little pissed off the pass 2 months or so... Hopefully being back in school won't make it too hard to find some poon. One thing that's going to be "interesting" is she's in one of my classes... She wants to try the whole "friends" thing...

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

Well, it happened tonight... Broke it off with the gf... Actually I'm a bit relieved, I was a little pissed off the pass 2 months or so... Hopefully being back in school won't make it too hard to find some poon. One thing that's going to be "interesting" is she's in one of my classes... She wants to try the whole "friends" thing...

The friends thing is cool... if you can still tap it when she's horny...

Posted by: fufu

Come to Umass, girls will have sex with you if you look at them.

Posted by: CowPimp

Quote:

Originally Posted by fufu

Come to Umass, girls will have sex with you if you look at them.

You got some floor space where I can crash?

Posted by: fufu

Quote:

Originally Posted by CowPimp

You got some floor space where I can crash?

lawl, sure thing.

Posted by: Seanp156

Bleh... Workout was alright, I took 2-3 ibuprofen beforehand (can't remember) but my head still got to hurting at one point...

Flat BB Bench
45lbs x 10
95lbs x 8
135lbs x 6
185lbs x 3 (warmups)
225lbs x 1 with a pause - nice and clean lift
225lbs x 0 - I really shouldn't have attempted this, it was pointless... My bar path got a little off... The bar was just kind of hovering, I could've probably pushed through it, but the spotter took it anyway.

T-bar Rows (weight added to machine)
45lbs x 10
70lbs x 6 (warmups)
90lbs x 10 wide grip
90lbs x 8 narrow grip

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

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

Mid grip Pronated Lat Pulldowns
150lbs x 10
160lbs x 8 PB

Close Grip supinated pulldowns
160lbs x 8
160lbs x 12 PB - fucking head pain...

Gripper machine
45lbs x 20 pulls
90lbs x 10 pulls
90lbs x 20 pulls + long pause at the top on the last one

10 minute elliptical _|-|_|-|_ course
8 resistance and slow at low points, 12 resistance and fast at high points
1 mile, 138 cals

stretch + rotar cuff work...

Posted by: Seanp156

Hey Paul, is that you in the head ref seat in the white shirt? I found this on another forum, and he said it was from a meet at Atlanta, which I know you just moved to. Looks quite a bit like you.

http://www.trainordie.com/lifting/wa...te567bench.jpg

Posted by: CowPimp

Quote:

Originally Posted by fufu

lawl, sure thing.

I may actually be heading up to your college this semester or next to visit a friend of mine that goes there. Good to know the girlies spread the love.

Posted by: CowPimp

Damn, you beat the shit out of your back during that workout Sean. Good stuff!

Posted by: fufu

Quote:

Originally Posted by CowPimp

I may actually be heading up to your college this semester or next to visit a friend of mine that goes there. Good to know the girlies spread the love.

#6 party school in the nation, or so "they" say. If you head up here, let me know. Maybe we can meet in a totally hetero-sexual manner.

Posted by: Brutus_G

Quote:

Originally Posted by fufu

#6 party school in the nation, or so "they" say. If you head up here, let me know. Maybe we can meet in a totally hetero-sexual manner.

LOL

Posted by: Seanp156

Quote:

Originally Posted by fufu

#6 party school in the nation, or so "they" say. If you head up here, let me know. Maybe we can meet in a totally hetero-sexual manner.

Doubtful.

Quote:

Originally Posted by CowPimp

Damn, you beat the shit out of your back during that workout Sean. Good stuff!

Thanks, I want a big back more than anything else!

Posted by: CowPimp

Quote:

Originally Posted by fufu

Maybe we can meet in a totally hetero-sexual manner.

Damn. I've been trying to use up this 5 gallon tub of KY too...

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

Thanks, I want a big back more than anything else!

Big backs are definitely very impressive. They give off this awesome sense of power.

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

Damn. I've been trying to use up this 5 gallon tub of KY too...

Posted by: fufu

Quote:

Originally Posted by CowPimp

Damn. I've been trying to use up this 5 gallon tub of KY too...

roflchipz

Posted by: Seanp156

To put a name with a face for you guys, Paul is the guy in the red shirt on the far right. The guy to the left of Paul posted it up on the Irontrybe forums.

Posted by: Seanp156

Bleh... Good workout, bad headpain...

Conventional Deadlifts
135lbs x 10
185lbs x 6
225lbs x 3 (ouch! damn head pain again, been there for a week)
275lbs x 1
315lbs x 1
365lbs x 1 (belt and chalk went on here)
405lbs x 1 - nice and relatively easy, but didn't come up quite a quick as the last time I pulled 405, I didn't want to risk pulling the muscle in my neck/head badly again

Hack Squats - first time doing these in a long time, they actually felt fine on my knees unlike when I tried before.
90lbs x 8
140lbs x 2 sets x 8 reps

Glute Ham Raise
BW x 8
BW x 6 (warmups)
25lbs plate x 3 sets x 12 reps

Cable Crunches
170lbs x 20 reps
170lbs x 10 reps

Seated Machine Shrugs
90lbs x 15 reps
140lbs x 12 reps
140lbs x 10 reps
90lbs x 20 reps
-One guy that's been in the game for a while suggested throwing shrugs back in because the pulled muscle in my head, plus he said they should help my deadlifts.

stretch

Posted by: Triple Threat

Quote:

Originally Posted by Seanp156

Bleh... Good workout, bad headpain...

Conventional Deadlifts
225lbs x 3 (ouch! damn head pain again, been there for a week)

Do you think you should get that head pain checked out?

Posted by: Seanp156

I don't know... The doctor will probably just say don't lift, which isn't happening, at least until my meet's over. Even then I'll probably only take a week off.

Posted by: Bencher8

Been really busy lately Sean....just checked in again. No, that's not me in the head judges chair...though I was at that meet and did judge some. That is actually Joe Ladnier....from that angle we do look a lot alike LOL!

Nice workouts lately! Meets getting close! You could prolly take care of some of that head pain by cutting down some of your work volume. You won't be getting a lot stronger tween here and then anyway. Rest could help some I bet!

Posted by: Seanp156

Quote:

Originally Posted by Bencher8

Been really busy lately Sean....just checked in again. No, that's not me in the head judges chair...though I was at that meet and did judge some. That is actually Joe Ladnier....from that angle we do look a lot alike LOL!

Nice workouts lately! Meets getting close! You could prolly take care of some of that head pain by cutting down some of your work volume. You won't be getting a lot stronger tween here and then anyway. Rest could help some I bet!

Heh, I definately understand being real busy. Yeah, this week I'm just doing a little 1RM slightly above my openers and some accessory work, trying to cut down on volume, next week I'll probably just do 3 real light workouts... Jim Sciefer (sp?) not sure if you know him, but he was an announcers at that bench meet I went to during the summer... Anyway, I talked to him and he's going to get me together with some guys he knows that are also going to the Springfield meet to help me out a bit since it's my first meet... He also said my openers should be way lower than I was planning...

I told him my max squat was 335 and I was planning to open with 315, and he said "way too heavy." He said I should probably open with ~275, then 315-325 or so, then 335-345...

That makes me think I should open with a 205 bench, and about a 375 dead, but I've hit a 405 dead twice and 425 once... I feel like it's a bit of a waste to open that low, but I guess it will be at a totally different environment and I'll probably be nervous too.

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

I think it's good to have your opener a little low. It will help settle your nerves. You also want it to be light enough that it feels "easy," or as easy as a 1RM attempt can go anyway. That way your confidence goes up and you can own the following attempts.

Posted by: AndrewSS

alice in chains?

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

alice in chains?

Pwns.

Posted by: AndrewSS

im going down the steps on a white line straight to nowhere.

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

im going down the steps on a white line straight to nowhere.

Good to hear.

Posted by: Seanp156

Bit of an odd workout, but I think I'm going to take friday off, so I did my last 1RM up until the meet along with an upper workout...

BB Back Squats (odd getting used to these again)
45lbs x 10
135lbs x 6
185lbs x 4
225lbs x 2
255lbs x 1 (belt when on here)
285lbs x 1 (warmups to here)
315lbs x 1

DB Presses
40lbs x 8
50lbs x 6 (warmups to here)
60lbs x 2 sets x 8 reps

Inverted Rows (first time doing these, are you supposed to get your chest all the way to the bar or no? I got to about .5-1 inch away from it)
BW x 10
BW x 10
BW x 9

Dips
BW x 20 - w00t
BW + 25lbs x 5 (failed 6th)
BW x 7 (failed 8th)

Mid Grip Supinated Chins
BW x 6
BW x 4

Close Parallel Grip Chins
BW x 5
BW x 4

stretch + rotar cuff work

Ah yes, forgot to mention my head didn't bother me during my workout at all today... I did take 2 ibuprofen before my workout though, but one time I took 3 and it still bothered me. Hopefully I can drop the ibuprofen all together and not have any trouble.

Posted by: fufu

Nice workout. How did the squat feel?

Posted by: AndrewSS

So no head hurting huh... well thats thuper dooper.

Posted by: Seanp156

Quote:

Originally Posted by fufu

Nice workout. How did the squat feel?

Meh, twas alright can't really tell having been away from squats for so long though...

Quote:

Originally Posted by AndrewSS

So no head hurting huh... well thats thuper dooper.

Yais, hopefully it whilst not occur again.

Posted by: AndrewSS

is it just me or at the end of heroin - does he say "sexual chocolate" it sure sounds like it... loller

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

is it just me or at the end of heroin - does he say "sexual chocolate" it sure sounds like it... loller

Lawl I have no idea... I thought he said "(something) Charlie." - Yeah, definately sounds more like Charlie than chocolate...

Posted by: AndrewSS

I found this link: http://www.sing365.com/music/Lyric.n...25688F00104DDF

Says sexual chocolate at the end of that...

Also I guess the real name of that song is Real Thing, heroin being a title of an album of theirs...

Well gee wiz

Posted by: KelJu

Quote:

Originally Posted by Seanp156

Inverted Rows (first time doing these, are you supposed to get your chest all the way to the bar or no? I got to about .5-1 inch away from it)
BW x 10
BW x 10
BW x 9

That is also called a supine row, and no I can't touch my chest either. I loved supine rows, but I stopped doing them because I couldn't think of a good way to variate the weight.

Posted by: Seanp156

Quote:

Originally Posted by KelJu

That is also called a supine row, and no I can't touch my chest either. I loved supine rows, but I stopped doing them because I couldn't think of a good way to variate the weight.

Get fat

. Hrmm there's gotta be a way to utilize a play or DB somehow without it falling off...

Posted by: Seanp156

Well, I went to the gym anyway today... Wasn't exactly planning on it, but I was bored, nothing to do, and no one was home...

Speed Box Squats (12" box)
warmups with 45lbs....
135lbs x 2+2+2
165lbs x 2 (warmups to here)
185lbs x 2
225lbs x 2 (belt just to see how it feels...not quite enough speed off the box)
225lbs x 2 (same as above...)
185lbs x 2
185lbs x 2
185lbs x 2
165lbs x 2
165lbs x 2

Romanian Deadlifts
45lbs x 10
135lbs x 8
185lbs x 3 (warmups to here)
225lbs x 10 (chalk on here)
225lbs x 10
245lbs x 10 - felt good to get up to this amount of reps and weight again... Still, I hit 265lbs at one point, either for 6 or 8 reps can't remember

Decline Situps
25lbs plate x 10 (warmups)
40lbs DB x 15
40lbs DB x 10

Hyper Extesions
warmups
45lbs DB x 12
45lbs DB x12

Standing Curls 70lbs x 10
Skullcrushers 65lbs x 10 - I couldn't resist the direct arm work tonight

stretch - Good news, absolutely no headpain during this workout, and I've been ibuprofen free since Wednesday.

Diet today (9/29/06) - Haven't been tracking diet daily for a little while, been too lazy to type it...

Meal #1 - 3/4 cups egg whites, .5cups oats in skim milk, .5cups cottage cheese

Meal #2 - 2 pieces of 100% Whole Wheat bread with Natural PB sandwich (at work, blender's broken so no shakes until I get a new one...)

Meal #3 - Met-Rx Protein Plus bar....Still at work...

Meal #4 - ~4oz Chicken Breast, .5cups pearled barley, .5cups veggies, 1 TBSP Olive Oil

*workout*

Meal #5 - Protein Shake, 2 scoops powder, 16oz skim milk

Meal #6 - ~6oz Steak, half a white potato, ~.50 cups veggies, 1TBSP flax oil,

Posted by: AndrewSS

good vwerlkout...

Posted by: BigDyl

Lawl, better start saving up for that pizza

Posted by: Brutus_G

Nice squats. What is your 5 rep max on db benchpress?

Posted by: Seanp156

I have no idea, I haven't ever done a 5RM on DB Bench press... I'd guess probably 80's or 85's. I've used 70's on incline for a couple sets of 6 on multiple occassions.

Posted by: fufu

Have you gave RDL's with dumb bells a shot before? I like them alot better than with the BB.

Posted by: Seanp156

Quote:

Originally Posted by fufu

Have you gave RDL's with dumb bells a shot before? I like them alot better than with the BB.

Nope, I haven't... Maybe I'll give it a go when I'm done with my meet, I see lots of BBers in the gym do them.

----------------------------------------------

Pretty good workout today, nice and quick. Keeping things light this week going into my meet.

Flat BB Bench
45lbs x 10
95lbs x 8 (warmups)
135lbs x 3 sets x 12 reps

BB Bent Rows
45lbs x 10
95lbs x 10 (warmups)
135lbs x 2 sets x 10 reps pronated grip
135lbs x 2 sets x 10 reps supinated grip

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

Mid Grip Pronated Lat Pulldowns
150lbs x 12
150lbs x 10

Close Grip Supinated Lat Pulldowns
150lbs x 10

Close Parallel Grip Chins
BW x 4

10 minutes Stationary Bike
10/20 resistance
random hill course
2.79 miles
19.5 avg mph
72 cals

stretch + rotar cuff work

Posted by: Seanp156

Just toying around with a new routine for after I start up again a week after my meet... Might be too much volume?? Keep in mind I'll be eating over maintenance on this routine, however... Mostly looking to pack on some more mass, get some betting condition through varied volume, intensity, and RI's, and hopefully get stronger on the big 3 as well...

First # = sets
Second # = reps

Upper 1 (Wednesday)

Overhead Press
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Chinups
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Incline DB Press
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Cable Rows
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Skull Crushers
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Lower 1 (Friday)

Squats
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

DB RDL’s
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Leg Press
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Hyperextensions
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Upper 2 (Sunday)

Flat BB Bench Press (subject to change volume/intensity wise)
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

BB Rows
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Dips
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 6x3 @ 5RM – 60sec RI

Pulldowns
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Random Bicep Work
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Lower 2 (Monday)

Sumo Deadlifts (Going to give em a shot)
Week A: 8x3 @ 5RM - 75sec RI
Week B: 5x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Hack Squats
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Glute Ham Raises
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Decline Situps
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Cambered Bar Seated Shrugs
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Posted by: fufu

Looks kewl. No unilateral stuff though?

Somebody has a PL meet coming up... I wonder who it could be???

Posted by: Seanp156

Quote:

Originally Posted by fufu

Looks kewl. No unilateral stuff though?
Hrmmm... True... Might need to look into that a bit more.

Somebody has a PL meet coming up... I wonder who it could be???
No idea...

Posted by: fufu

Like Bulgarian squats and unilateral rdl's!

lawl, I actually did both of those today, I'm so biased.

Posted by: Brutus_G

Quote:

Originally Posted by Seanp156

I have no idea, I haven't ever done a 5RM on DB Bench press... I'd guess probably 80's or 85's. I've used 70's on incline for a couple sets of 6 on multiple occassions.

Just do 3 rep DB bench presses you'll be amazed at what they can do for you on the bench press. Charles poliquin says you 1 rep max on db should be 90% of your 1 rep max on bench.

Posted by: AndrewSS

OMG OMG OMG, s34ns meet is coming up... remeber you promised to have a G4MING session post meet/pizzahut

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

OMG OMG OMG, s34ns meet is coming up... remeber you promised to have a G4MING session post meet/pizzahut

Andrew, should I just bring the pizza back, and we can get like 3 rockstars each? Granted, if you want pizza, you'll have to get your own

Posted by: AndrewSS

^ Me doesnt noes... probably ought to bring it back, seeings how you will probably need to purge afterward.

Posted by: Seanp156

Yeah... I don't know... It would taste better to eat it there though...

Anyway...

Today's Diet (10-1-06)

Meal #1 - 3/4 cups egg whites, .5cups oats in skim milk, .5cups cottage cheese

*workout*

Meal #2 - Protein Shake 3/4 cups water, ice cubes, .5 cups oats, 1 banana, 2 frozen strawberries, 1TBSP Natty PB, 1 scoop of whey blended

Meal #3 - Can of Salmon, .75 cups pearled Barley, 1 cup veggies, 1TBSP Olive Oil

Meal #4 - ~6oz Chicken Breast, 1oz Almonds

Meal #5 - ~6oz Eye of Round Steak, half a white potatoe, 1 cup veggies, 1TBSP Flax Oil...

Contemplating a cup of cottage cheese before bed here...

Posted by: fufu

eat that cc son!!!

Posted by: Triple Threat

Good luck with the meet this weekend, Sean.

Posted by: Seanp156

Quote:

Originally Posted by fufu

eat that cc son!!!

I did

Quote:

Originally Posted by Triple Threat

Good luck with the meet this weekend, Sean.

Thank you.

Posted by: Seanp156

Conventional Deadlifts (no belt)
135lbs x 10
185lbs x 6 (warmups)
225lbs x 3 sets x 8 reps

Hack Squats (weight added to machine)
90lbs x 2 sets x 8 reps

Glute Ham Raise
BW x 6 (warmups)
BW + 25lbs x 2 sets x 12 reps

Seated Machine Shrugs (weight added to machine)
90lbs x 20
140lbs x 15
90lbs x 20

Leg Raises
BW x 2 sets x 15 reps

stretch

Posted by: AndrewSS

Where is your powerlifting meet anyway?

Posted by: Seanp156

Springfield Ohio, at some high school...

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

Posted by: fufu

Show those high school fags how we at IM lift!!!!!!!!!!!!

lawl, jk jk

Posted by: Seanp156

Lawl...

Posted by: AndrewSS

Sean is a bully.

True story.

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

Sean is a bully.

True story.

I think the word you're looking for is "badass."

Posted by: AndrewSS

^ yeah, im sorry

Posted by: AndrewSS

I wonder on which slice of pizza sean is gonna puke....

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

I wonder on which slice of pizza sean is gonna puke....

None, I'm downing them all!!! pictures and possible video will be evidence.

Posted by: CowPimp

Hey, when is the comp again Sean?

Posted by: Seanp156

This saturday, October 7th. Weigh in is 8-9 AM, lifting starts at 10AM.

Today's Diet (10-3-06)

Meal #1 - 3/4 cups egg whites, .5cups oats in skim milk, .5cups cottage cheese

Meal #2 - ~5 oz Chicken Breast, .75 cups pearled Barley, 1 cup veggies, 1TBSP Olive Oil

Meal #3 - Protein Shake 3/4 cups water, ice cubes, .5 cups oats, 1 banana, 2 frozen strawberries, 1TBSP Natty PB, 1 scoop of whey blended

Meal #4 - can of salmon, 1oz Almonds

Meal #5 - ~6oz Eye of Round Steak, half a white potatoe, 1 cup veggies, 1TBSP Flax Oil...

Meal #6 - 1cup cottage cheese

off to bed before my last light workout until my meet...

Posted by: Seanp156

Wow, this kind of made me realize how deconditioned I am to doing squats for reps... It'll be good to have a routine doing squats and deadlifts at the same time after my meet...

BB Squats
45lbs x 10
135lbs x 6 (warmups)
155lbs x 3 sets x 8 reps

Romanian Deadlifts
135lbs x 3 sets x 10 reps

Hyper Extensions
25lbs plate x 2 sets x 15 reps

Rope Cable Crunches
150lbs x 2 sets x 15 reps

stretch

Posted by: AndrewSS

wow0rZ you work out early, I never feels right when I work out before noon... I guess thats just me though...

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

wow0rZ you work out early, I never feels right when I work out before noon... I guess thats just me though...

Heh, yeah... On Monday's and Wednesday's I like to workout before my afternoon class, but I feel like I'm much more with it/strong in the afternoon/early evening... I might go back to working out around 7pm after my meet's over...

Posted by: Seanp156

Today's Diet (10-4-06)

Meal #1 - 3/4 cups egg whites, .5cups oats in skim milk, .5cups cottage cheese

Meal #2 - Protein Shake 3/4 cups water, ice cubes, .5 cups oats, 1 banana, 2 frozen strawberries, 1TBSP Natty PB, 1 scoop of whey blended

Meal #3 - ~5 oz Chicken Breast, .75 cups pearled Barley, 1 cup veggies, 1TBSP Olive Oil

Meal #4 - can of salmon, 1oz Almonds

Meal #5 - ~6oz Eye of Round Steak, half a white potatoe, 1 cup veggies, 1TBSP Flax Oil...

Meal #6 - 1cup cottage cheese

Posted by: fufu

lawl, you eat very similar daily, good good.

Posted by: BigDyl

Voilà! In view, a humble vaudevillian veteran, cast vicariously as both victim and villain by the vicissitudes of Fate. This visage, no mere veneer of vanity, is a vestige of the vox populi, now vacant, vanished. However, this valorous visitation of a by-gone vexation, stands vivified and has vowed to vanquish these venal and virulent vermin van-guarding vice and vouchsafing the violently vicious and voracious violation of volition.

Posted by: Seanp156

Quote:

Originally Posted by BigDyl

Voilà! In view, a humble vaudevillian veteran, cast vicariously as both victim and villain by the vicissitudes of Fate. This visage, no mere veneer of vanity, is a vestige of the vox populi, now vacant, vanished. However, this valorous visitation of a by-gone vexation, stands vivified and has vowed to vanquish these venal and virulent vermin van-guarding vice and vouchsafing the violently vicious and voracious violation of volition.

Quote:

Originally Posted by fufu

lawl, you eat very similar daily, good good.

Tis easy that way.

Posted by: AndrewSS

gee wiz

Posted by: Seanp156

One day left!

Posted by: BigDyl

Quote:

Originally Posted by Seanp156

One day left!

Get your Game Plan right, SON!

Posted by: fufu

Lol I actually had a dream that Sean had his meet and he told me what he lifted. In my dream you had, bench of 265, squat of 365, and deadlift of 465. Good luck!

Posted by: Seanp156

Quote:

Originally Posted by fufu

Lol I actually had a dream that Sean had his meet and he told me what he lifted. In my dream you had, bench of 265, squat of 365, and deadlift of 465. Good luck!

On the up side, I weighed myself this morning before I ate... 178.4lbs... Then I ate, and I was 180.8lbs...Then I shat (it wasn't even a large, or moderately sized shat either), and was 180.4lbs. So, this means I should be able to have my normal breakfast tomorrow morning, and still make weight...

Posted by: fufu

Quote:

Originally Posted by Seanp156

Nice, might want to drop a little water weight to be safe maybe?

Posted by: Seanp156

Yeah, I'm cutting my water intake down to about half of normal today.

Posted by: fufu

kew kew

Posted by: Bencher8

Good luck Sean!! A couple of days left now.....get your head right! and remember......HAVE FUN! All the hard work is done..now is the fun part!

Posted by: AndrewSS

while sean is making it seem he is most excited by the meet tomorrow, I know hes just excited to be done with the "strict" diet hes been on... he already bought a 4 pack of rockstar energy drinks and will have that fuggin huge pizza tomorrow

Posted by: fufu

rofl

DAmn it is today!!

My thoughts are with Sean now!!! It's 11, I wonder what he is doing? I'd be really excited. All that westsiding and finally the meet.

Posted by: BigDyl

He better have gotten sleep like I told him to.

Posted by: Double D

I havent posted much in your journal but I have been keeping up with it. I cant wait to see how you do! Best of luck.

Posted by: Seanp156

Hey guys, thanks for all the support! And BigDyl, I actually didn't end up going out to see the movie with Andrew and some other people, but I still got shit sleep... I tried to get to sleep at like 10PM and probably didn't fall asleep until like 12:30 AM because of excitement/nerves/the fucking ampitheater 3 miles away that a loud concert was at...

Anyway, the meet was awesome! I really enjoyed it, though I was dissapointed in my bench... I'll add the details down below...

Heh, when I got home from the meet I noticed I was soooo bloated from the 4 gatorades, 2 protein bars, 3 energy bars, and 2 apples I had at the meet... I looked like I was pregnant

.

I met up with some AWESOME guys through the contact at the gym... I'm going to train with them at 8AM on saturdays and sundays now at the world gym in Dublin, which is farther to drive than the one I go to, but it'll be worth it to train with these guys... There were also some awesome people I met around my age.

One of them, Tim Sansbury is a Columbus Police Sargeant. He competed in the 198lbs equipped class and owned, he got first place at the meet. I'm not sure what his final numbers were, but I know his 3rd squat was 666lbs, that's just a badass number... He set the American records for his weight class today, it's going to be awesome to train with him, plus he eats incredibly well, not your typical fat powerlifter.

My attempts ran like this:
Squats
1st: 275lbs
2nd: 308lbs
3rd: 336lbs PB by 1lbs

- To be honest, I probably could've hit 355lbs no problem today. When I was warming up for deadlifts, the guys were saying my squat attempts were way too low.

Bench (booo)
1st: 204lbs MISS - I did this fine, but forgot to wait for the command to rack the bar, out of habit I just slammed it back into the rack after lockout
2nd: 204lbs - Fine.....
3rd: 248lbs - Got it maybe a couple inches, and failed... Too heavy, I should've gone with 225 or 235, but I wanted a PB... That first attempt really fucked me over

Deadlifts
1st: 385lbs
2nd: 408lbs
3rd: 430lbs PB - 5lbs PB This deadlift was within 27lbs of the State Record for my weight class

- I got 1st place in my weight class/division, but technically I was the only one in my weight class/division. However, that called us up for awards according to our totals, I was called somewhere around the middle of everyone.

And yes, I have videos of all my attempts, I'm going to be working on converting and uploading them right now before Andrew comes over for our pizza/rockstar binge.

Posted by: fufu

Sweet man! That is so awesome.

That sucks about the bench but it was your first competition, you learned. That is awesome that you were 27 lbs away from the record! How hard were your squats and deadlifts?

What kind of award was it? Get those videos up! I wanna see that shit!

Posted by: Seanp156

The squats weren't too hard since it's the first lift you do... By the time you get to deadlifts (the last lift) you're pretty tired. The award was just some type of trophy of your choice... They had plaques, statues, trophies, plates etc... I picked a trophy with a deadlifter on top

Oh, and I'll add that when I got my 335lbs squat in the gym, it took a LOT longer than this 336 squat, and I was about 9lbs heavier too.

Posted by: fufu

That is also funny that they said you went too low. That is a good thing though!

Posted by: Seanp156

Yeah, they also said my squat depth was too low

So, my attempt numbers were too low, and my actual squat depth was too low. - God, I'm having to edit my posts like 3 times because of typos...

Oh, and I forget exactly how much this one guy weighed, but there was this 240-275lbs guy with a massive back, and I deadlifted 10lbs more on my 3rd attempt than he did on his.

Posted by: fufu

Quote:

Originally Posted by Seanp156

The squats weren't too hard since it's the first lift you do... By the time you get to deadlifts (the last lift) you're pretty tired. The award was just some type of trophy of your choice... They had plaques, statues, trophies, plates etc... I picked a trophy with a deadlifter on top

Oh, and I'll add that when I got my 335lbs squat in the gym, it took a LOT longer than this 336 squat, and I was about 9lbs heavier too.

That's awesome. Were you nervous at all? Anything else cool happen at the meet?

Posted by: fufu

Quote:

Originally Posted by Seanp156

Yeah, they also said my squat depth was too low

Fucking bad ass! I want to go to a competition!!

Posted by: Double D

Good work Sean. I am glad to see all of those personal bests in there. So whats next? Where do you go from here?

Posted by: Seanp156

Quote:

Originally Posted by fufu

That's awesome. Were you nervous at all? Anything else cool happen at the meet?

Not specifically that I can think about... There was one other American Record break for their weight class besides Tim, and there were multiple state records as well. It was pretty awesome overall... I was fairly nervous, but I wasn't freaking out or anything.... I farted a shitload...

Quote:

Originally Posted by Double D

Good work Sean. I am glad to see all of those personal bests in there. So whats next? Where do you go from here?

Don't know for sure yet... I'm going to take the weekdays this week off, then go train with those guys on saturday and sunday morning, then add 1 or 2 days during the weekdays as well. I think there's a meet coming up in February at OSU, and another one in Springfield or somewhere somewhat close in April.

Posted by: Double D

Springfield Mo.? I am wanting to get into a meet sometime, but I feel like I really need to get my strength up first!

Posted by: Seanp156

Quote:

Originally Posted by Double D

Springfield Mo.? I am wanting to get into a meet sometime, but I feel like I really need to get my strength up first!

No, springfield ohio, where this one was

Posted by: Double D

Aw I see. I live in Illinois I am pretty sure they have them in St.louis now and then and then some in Springfield Illinois. I may see if I can get in those. Did you see any larger weight classes there?

Posted by: Seanp156

Quote:

Originally Posted by Double D

Aw I see. I live in Illinois I am pretty sure they have them in St.louis now and then and then some in Springfield Illinois. I may see if I can get in those. Did you see any larger weight classes there?

Yeah, there were larger weight classes there, but most of them were pretty fat unless they were in the 198 class. There were some in the 240ish and 275ish classes.

Posted by: fufu

lawl, I'm coming down to Ohio!

Posted by: Double D

Well I am 210. I dont know if you have read my journal or not, but I recently am trying to up my lifts because for the past 10 or so years I have did nothing, but bb'ing style lifts. I am fairly strong, but not what I should be after 10 years! I was kinda wanting to know what teh weight class around 210 was working with?

Posted by: Double D

BTW, I am not fat.....

Posted by: Brutus_G

Gj sean i wanan go enter a powerlifting comp now lol.

Posted by: BigDyl

GOOD JOB!!

You know what this means!!!

PIZZA TIME!!!

Posted by: Seanp156

Quote:

Originally Posted by Double D

Well I am 210. I dont know if you have read my journal or not, but I recently am trying to up my lifts because for the past 10 or so years I have did nothing, but bb'ing style lifts. I am fairly strong, but not what I should be after 10 years! I was kinda wanting to know what teh weight class around 210 was working with?

Are you going to be using equippment or not???

Tim, who's in the 198lbs class used a shirt/suit/wraps and OPENED with a 600 squat, 400 bench, and 500 deadlift just to give you an idea... I know he finished with a 666 squat, but I'm not sure what his final bench and deadlifts were.

Quote:

Originally Posted by BigDyl

GOOD JOB!!

You know what this means!!!

PIZZA TIME!!!

True Story!

Posted by: Double D

I think with strength work I would be able to manage a 400lbs bench, my all time high was 365 and that wasnt powerlifting. As far as deads I have did 525 before. Squats will be a bit tricky. I would have to up mine a bit to get to that number. Thats pretty high. How is his squat bigger than his deads? Is that normal?

Posted by: Seanp156

Quote:

Originally Posted by Double D

I think with strength work I would be able to manage a 400lbs bench, my all time high was 365 and that wasnt powerlifting. As far as deads I have did 525 before. Squats will be a bit tricky. I would have to up mine a bit to get to that number. Thats pretty high. How is his squat bigger than his deads? Is that normal?

For equipped lifters, it's not uncommon for squat to be higher than deadlifts... Squat suits help out a fair amount on squats, but not as much on deadlifts.

Posted by: Double D

No I wouldnt have any of that. I guess if I was to get real serious with it I would buy eveyrthing I needed.

Posted by: Seanp156

Videos!!

SQUATS
275lbs x 1
308lbs x 1
336lbs x 1

BENCH
204lbs x 0
204lbs x 1
248lbs x 0

DEADLIFT
385lbs x 1
408lbs x 1
430lbs x 1 - Still waiting for these to process, will edit them in.

Posted by: fufu

Good stuff, you squat wider that I thought. Looked like that long pause on the bench made you miss the lift.

Posted by: Double D

336lbs squat seemed way to easy......heard that before huh?

Posted by: fufu

Get those links fixed!!

Posted by: Seanp156

Hehe, yeah... I missed 345lbs in the gym like a month ago though.

Quote:

Originally Posted by fufu

Get those links fixed!!

I can't!!! They're not processed yet. Be patient, it takes youtube like 10 years sometimes!

Posted by: Double D

Tell ya what thats a good strong deadlift. Congrats on that.

Posted by: fufu

AHHHHHHHHHHHH!!!!!!!!!!!

Posted by: Seanp156

Ok, I'm just posted the whole thing again since it's good now..

Videos!!

SQUATS
275lbs x 1
308lbs x 1
336lbs x 1

BENCH
204lbs x 0
204lbs x 1
248lbs x 0

DEADLIFT
385lbs x 1
408lbs x 1
430lbs x 1

Posted by: fufu

lol, that kid is taking the top of his suit off again.

Posted by: fufu

Your form is perfect, I bet people noticed how clean you deadlifted considering alot of people round their backs a bit and shoot their hips up.

Posted by: Double D

Agreed, form was very good.

Posted by: Seanp156

Good form's always a good thing

Oh, and to further explain the badassness of Tim, he broke blood vessels in both of his eyes due to the internal pressure buildup.

Posted by: fufu

holy shit, was he bleeding out his eyes??

Posted by: BigDyl

WTF is up with those weights? 430 looked like it was 235 or something. The gold plates must be hundreds...

Posted by: fufu

Yeah they use those commonly in PL-ing competitions.

Posted by: Seanp156

Quote:

Originally Posted by BigDyl

WTF is up with those weights? 430 looked like it was 235 or something. The gold plates must be hundreds...

They are, the weights are in kilos... There's a conversion chart, so you have to find your weight in pounds, look at the chart, and then write down the weight you're going to attempt in Kilos... I guess it's because it's a global sport. The gold plates are around 100lbs... They have 100lbs plates at my gym.

Posted by: fufu

Do you ever use the 100 lbers at your gym? Do they have a great diameter, because that would help in deadlifting, lawl. I'm assuming they are just thicker/denser.

Posted by: Seanp156

Quote:

Originally Posted by fufu

Do you ever use the 100 lbers at your gym? Do they have a great diameter, because that would help in deadlifting, lawl. I'm assuming they are just thicker/denser.

Their diameter is a little bit more than the 45 pounders, but not by a whole lot. They're mostly just a little thicker, though they are slightly larger in diameter as well.

Quote:

Originally Posted by fufu

holy shit, was he bleeding out his eyes??

There wasn't actually blood gushing out of his eyes, but there was blood inside of them.

Posted by: BigDyl

I want to see some Pizza pictures.

I want to see a Pizza so big you can't deadlift it.

After you eat it, you shouldn't be able to do a body weight squat.

Posted by: AndrewSS

the pizza looks so amazing... mmmm tasty

Posted by: Seanp156

I regret to inform you, big dyl... I wasn't able to down the whole thing... only 4 slices =\

Posted by: Seanp156

pizza pics

@ andrew

Posted by: fufu

Posted by: BigDyl

Not bad. That's still half... and I doubt I could eat that many.

Posted by: fufu

What is the macro/cal count on that bigdyl?

Posted by: BigDyl

4 slices would be...

Calories 2000 ( Kilojoules 8360 )

% Daily
Value*
Total Fat 108 g 166%
Saturated Fat 44 g 220%
Trans Fatty Acids 2 g
Cholesterol 300 mg 100%
Sodium 6800 mg 283%
Total Carbohydrates 164 g 55%
Dietary Fiber 8 g 32%
Sugars 20 g
Protein 100 g
Calcium 1200 mg

But at least you got 100 grams of protein.

Posted by: fufu

Holy crap! Good job Sean.

Posted by: Seanp156

Lawl... So, I was up til about 4:30 AM last night, which means I was basically up for 24 hours since I got up at 5:00 AM on saturday for my meet... It's now 3:20 PM on Sunday, and I just woke up....

Posted by: Double D

I'm ordering pizza later I'm not thinking about calories today. Cards are on and I need some comfort food for tonight. Or atleast this is my comfort food.

Posted by: Seanp156

I finished off the last 2 pieces of that pizza and downed it with a Rockstar energy drink for breakfast....

Might follow up with some poptarts and milk...

Posted by: fufu

rofl, you're really going for it, good for you. So you are taking a week off then starting to put on some more muscles?? lawl

Seeing as we are both shooting for 200 +, at about the same starting weight, it will be cool.

Posted by: Seanp156

Not even a full week... I'm going to be in the gym with those guys I met at the meet on Saturday and Sunday morning @ 8:00 AM, but I'm not going to the gym this week during the weekdays. Same starting weight??? I'm like 178lbs now... Aren't you like 183ish? I'm a bit concerned though... If I put on more weight, and I plan on competing in the meet in February @ OSU, I'll be in the next weight class... Body composition wise, however I'd like to be in the 198 class while being lean, so I guess I'll have to face harder competition for while in the next class.

Posted by: fufu

Yeah, about the same starting weight I said, kekeke.

Posted by: PWGriffin

you got screwed on the bench that sux. Very long pause at the bottom.

(CLICK HERE here to view the original thread with full colors/images)

Sean's going for strength.

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