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 Nate K

You 4re the illest g4mer ever. I c4n only repl4ce my 4's with 4's.

|-|3 |D4|_3$ ||\| <0/\/\|D4|21$0|\| 70 /\/\3

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

I Cant Fall Asleep!

It's 7:26 AM and Andrew hasn't gone to bed yet... I just woke up and am about to go to the gym... pathetic...

Posted by: Seanp156

Deload workout...

PL Squats
45lbs x 6
45lbs x 6
135lbs x 6
135lbs x 4
185lbs x 3
225lbs x 4 sets x 6 reps

Cable Crunches
140lbs x 20
160lbs x 13
150lbs x 15
140lbs x 14

Pull Throughs
60lbs x 8
80lbs x 10
90lbs x 2 sets x 10

stretch

Posted by: fufu

Good stuff

Posted by: Brutus_G

Hey Sean what do you think your dead lift ,squat,and bench 1repmaxs are at now?

Posted by: AndrewSS

Quote:

Originally Posted by Seanp156

|-|3 |D4|_3$ ||\| <0/\/\|D4|21$0|\| 70 /\/\3

7|2|_|3 $70|2\|

Posted by: AndrewSS

why arnt you on aim much, I just wanna chat about life and whatever

Posted by: Seanp156

Quote:

Originally Posted by Brutus_G

Hey Sean what do you think your dead lift ,squat,and bench 1repmaxs are at now?

Probably not any different than what's in my sig, heh... I tried a 440 DL twice on thursday and didn't get it, but honestly I wasn't ready for it, but someone pushed me to try...

My bench hasn't really gotten any better, the best I've done recently is actually 235... So, really the only thing that's improved in the past couple months is my squat from 336 to 365, but I probably had more in me when I hit 336...

The thing is, I kind of need to know when I'm going to try and hit a 1RM, maybe even a day in advance so I can mentally and physically (eating) prepare for it.

I also may need to change my training routine back to how it was while I was preparing for my meet...

Posted by: Triple Threat

Posted by: Seanp156

Good workout today, I think the deload week did me some good, despite thursday.

Standing BB Military Press
45lbs x 8
95lbs x 6
115lbs x 3 (warmups)
135lbs x 2 sets x 6 reps PR
135lbs x 3 reps
95lbs x 12 reps

1 Arm DB Rows
60lbs x 8
70lbs x 4
80lbs x 2 (warmups)
90lbs x 2 sets x 5 reps PR
80lbs x 8 reps right arm, 5 reps left arm

Dips
BW x 3
BW + 25lbs x 3 (warmups)
BW + 55lbs x 2 sets x 4 reps PR

Pulldowns
140lbs x 6
150lbs x 2 sets x 6 reps
160lbs x 6 PR - not sure if the 150lbs was a PR or not... 160 is for sure though

1-arm Tri Pushdowns
30lbs x 12 each arm
30lbs x 9 right arm, 10 left arm

T-Bar Row Machine
45lbs x 20 reps wide grip
45lbs x 15 reps wide grip
45lbs x 15 reps narrow grip
45lbs x 12 reps narrow grip

15 Minute Elliptical
interval course
10/20 resistance
1.32 miles
~187 cals

stretch + rotator cuff work

Posted by: Brutus_G

Looking good on the dips Sean. Do you get any elbow problems from them?

Posted by: AndrewSS

good workout

Posted by: fufu

Wowy, nice overhead pressing. PR's all over the place! Good jorb.

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

good workout

Quote:

Originally Posted by fufu

Wowy, nice overhead pressing. PR's all over the place! Good jorb.

Quote:

Originally Posted by Brutus_G

Looking good on the dips Sean. Do you get any elbow problems from them?

Gee wiz, thanks for the support guys!!!

I didn't expect to get 6 reps on 135 for mil presses, but I've found a good way to focus when I do these "heavy" now. Focusing on squeezing the bar actually did help quite a bit.

On the dips, I have gotten elbow problems on them before... Last week during my deload when I did 2x15, then 1x9 I had some elbow pain....

Stangely, I don't get elbow pain when I do weighted dips... I think it's because I do them more slowly, and can't do as many repetitions because of the weight increase.

Posted by: P-funk

great job. OH pressing is no joke.

Posted by: Seanp156

Quote:

Originally Posted by P-funk

great job. OH pressing is no joke.

Thanks, a compliment from the P-Master himself

Posted by: AndrewSS

7|-|3 94/\/\1|\|9 \/\/|-|1|_$7 (0/\/\3|\|(3 $00|\|

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

7|-|3 94/\/\1|\|9 \/\/|-|1|_$7 (0/\/\3|\|(3 $00|\|

True Story, but the question is when? Wednesday or Thursday?

Posted by: fyredup1286

ill take it that all those symbols nd numbers are a secret code between u gys??...haha...nice lookin w.o man. Nd ill agree with wut everyone else sed. Those OH presses are lookin awesome man.

Posted by: Seanp156

Thanks. Heh, the symbols and numbers are "leet speak."

Posted by: AndrewSS

|-|4|-| |=\||23|) 1$ 4 |\|008

7|-|3 94/\/\1|\|9 $|-|4|_|_ (0/\/\3|\|(3 0|\| 7|-||_||2$|)4\|

Posted by: Seanp156

Thursday I doth work from 3-6pm, and can't stay up super-late because I work at 10am the next day. I'll probably vwerkiout before work tomorrow.

Posted by: fufu

Do it!

Posted by: Seanp156

So I got this card thingy in the mail reminding me to renew my membership today.... Which I did last week and it said if I renewed it before the 13th and brought the card I'd get a special offer... I went to see what it was about and I found out I get an extra month on my year membership, not bad...

Posted by: Nate K

Quote:

Originally Posted by Seanp156

"leet speak."

1337 speak

Posted by: Seanp156

Decent workout today, but I'm sick so I went light on deadlifts... I'm also going to be building up to a 1RM in the way P-Funk layed out in his journal doing

3x5 light for technique (which I did tonight, focused on speed)
5RM
3RM
1RM

Conventional Deadlifts
135lbs x 10
185lbs x 6
225lbs x 3
275lbs x 3 sets x 5 reps (belt on... Most/All these were up in about 1 seconds or less)

Cybex Leg Press
180lbs x 6
270lbs x 6
360lbs x 6
450lbs x 6
540lbs x 2 sets x 6 reps

Cybex Prone Leg Curl
#8 x 10
#9 x 10
#8 x 10
# 7 x 10

Decline Situps
50lbs DB x 3 sets x 5 reps

Cambered Bar Seated Shrugs
95lbs x 10
115lbs x 14
115lbs x 16
115lbs x 15 SS Standing 115lbs x 16ish I think

Standing Calf Raises
100lbs x 20
120lbs x 20
140lbs x 12

stretch

Hopefully I won't be sick next week for my 5RM... I'm going to shoot for around 365lbs for it.

Posted by: AndrewSS

nice workout you pussy

Posted by: CowPimp

Still doing a PL style setup I see. When do you plan on competing again?

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

Still doing a PL style setup I see. When do you plan on competing again?

I don't have any meets/dates planned at this point... I highlighted some upcoming meets in a PL USA magazine that are in Ohio, but I haven't really looked into them beyond that yet.

Posted by: fufu

hehe now that you are a PL veteran!

Posted by: Seanp156

Quote:

Originally Posted by fufu

hehe now that you are a PL veteran!

... Yes, I'm a veteran with all of 1 meet under my belt.

Posted by: P-funk

Quote:

Originally Posted by Seanp156

I don't have any meets/dates planned at this point... I highlighted some upcoming meets in a PL USA magazine that are in Ohio, but I haven't really looked into them beyond that yet.

There are a lot of meets up at Kings Gym in Bedford OH puts on a lot of powerlifting meets through out the year. I train there when I am home. It is a friggin' great powerlifting gym.

Posted by: AndrewSS

Quote:

Originally Posted by fufu

hehe now that you are a PL veteran!

if sean did body building shows, would you be his oil boy?

Posted by: fufu

Quote:

Originally Posted by AndrewSS

if sean did body building shows, would you be his oil boy?

that's yer jorb!

Posted by: fyredup1286

Nice Deads Sean....lookin good man...u wanna get ur deadlift up to 365 x 5?

Posted by: Seanp156

Quote:

Originally Posted by P-funk

There are a lot of meets up at Kings Gym in Bedford OH puts on a lot of powerlifting meets through out the year. I train there when I am home. It is a friggin' great powerlifting gym.

How far is Bedford from Columbus? Never heard of it... I'm guessing it's around Cinncinati or Cleveland??

Quote:

Originally Posted by fyredup1286

Nice Deads Sean....lookin good man...u wanna get ur deadlift up to 365 x 5?

Thanks, heh 275 is pretty light in all consideration... I *think* I can deadlift 365x5 right now... My calculated 5RM is 368lbs, but we all know that isn't 100% accurate.

Quote:

Originally Posted by AndrewSS

if sean did body building shows, would you be his oil boy?

I think it'd be quite a long time before I did a bodybuilding show.. IF EVER. Probably at least 10 years in the future if ever... You two would have to fight out who gets to be the oil boy though... Please be careful and don't kill each other, I need at least one of you alive.

Posted by: fufu

I bet you could pull 395 for 5!

Posted by: Seanp156

Quote:

Originally Posted by fufu

I bet you could pull 395 for 5!

... Saw the thread in the training section did ja?

Posted by: fufu

Quote:

Originally Posted by Seanp156

... Saw the thread in the training section did ja?

lawl, actually I honestly did it. Just checked it out though. I honestly think you could pull that though.

Idk maybe it is just from my perspective. I seem to rep things pretty well, my estimating 1RM is always like 30-40 lbs higher than what I actually can do.

Posted by: P-funk

Quote:

Originally Posted by Seanp156

How far is Bedford from Columbus? Never heard of it... I'm guessing it's around Cinncinati or Cleveland??

It is up near cleveland....it is about a little over an hour to get there.

Posted by: Brutus_G

Quote:

Originally Posted by fufu

I know on box squat if i add 10 pounds i gotta take 2 reps away.

Posted by: AndrewSS

Quote:

Originally Posted by Seanp156

hahaha, fufu, its on

Posted by: fufu

Quote:

Originally Posted by AndrewSS

hahaha, fufu, its on

Posted by: Seanp156

Meh workout today... Strength was down on all lift after the 205 triples... Even that may have been weaker than it was.

Flat BB Press
45lbs x 10
45lbs x 10
95lbs x 6
135lbs x 6
165lbs x 2
185lbs x 2 (warmups)
205lbs x 5 sets x 3 reps
205lbs x 2 + 1(assisted rep)

DB Presses (these were a joke...)
50lbs x 15 PL style
65lbs x 10 "
60lbs x 8 "
60lbs x 5 BB style

Hammer Strength Rear Delt Rows
180lbs x 12
230lbs x 8
230lbs x 7
180lbs x 10
-wtf? The first time I did these I went to 270lbs...

Bodymaster Rear Delt Flyes
70lbs x 12
90lbs x 12
80lbs x 12

Standing Preacher Curls
60lbs x 12
60lbs x 8

Standing Alternating Hammer Curls
30lbs x 16
25lbs x 18

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

stretch + rotator cuff work

Good music video: http://www.youtube.com/watch?v=IybIFHsZONM

Posted by: AndrewSS

a pearlfict seaurlkil

Posted by: KelJu

Great song. I have seen A perfect circle twice during the Mer de Noms tour. They put on a great show.

Posted by: fufu

I saw a perfect circle everytime I had my geometry class.

Posted by: fufu

great joke fufu!!!

Posted by: KelJu

Quote:

Originally Posted by fufu

I saw a perfect circle everytime I had my geometry class.

Wo Wo Wo Wo Woooooo!

Posted by: Seanp156

Quote:

Originally Posted by fufu

I saw a perfect circle everytime I had my geometry class.

Ghey!

Quote:

Originally Posted by fufu

great joke fufu!!!

Neg!!

Posted by: AndrewSS

fufu = pwnt

Posted by: fufu

Quote:

Originally Posted by Seanp156

hilarious!!!! omgz!!!

oh yeah, I agree 100%, great joke!!!

Posted by: Brutus_G

Quote:

Originally Posted by Seanp156

I love fufu and his jokes.

Yeah he makes some good jokes.

Posted by: Seanp156

You guyths are tho thilly!!!

Pretty good workout today... I used the Hatfield (Safety Squat Bar) for the first time, so that was a little different from the norm...

Hatfield (Safety Squat Bar) Box Squats (fairly low box + 1 plate on top)

75lbs x 8 (75lbs is bar weight)
75lbs x 10
165lbs x 6
215lbs x 3 (warmups to here)
255lbs x 8 sets x 3 reps

Hyper Extesions - 45 sec RI's on these
warmups
35lbs x 10
40lbs x 3 sets x 10 reps

Rope Cable Crunches
140lbs x 20
170lbs x 12 PR
170lbs x 10
150lbs x 15

Cybex Ab Crunch - didn't track RI's, but under 1 min
#6 x 12
#6 x 15
#8 x 10

Zercher Squats (just for the hell of it....)
warmups
135lbs x 6
155lbs x 6

stretch

Did quite a bit of spotting today.... Len's got a meet coming up on the 13th of January in Grove City, Ohio so I think I'll probably go... The rest of the guys are too.

Posted by: PeteTheGreek

Junior:

Slight change in plans. We're benching on Fri around 5:00-5:30. Normal time on Sunday. And remember, We're always watching you.

In case you're wondering, the hatfield bar weighs 75 pounds and the collars added another 10.

Posted by: PeteTheGreek

Len's name is Lynn

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Junior:

Slight change in plans. We're benching on Fri around 5:00-5:30. Normal time on Sunday. And remember, We're always watching you.

In case you're wondering, the hatfield bar weighs 75 pounds and the collars added another 10.

How the hell did you find me here!?

Fuckin stalker!

Oh... and at least you now know why I write everything down.

Posted by: PeteTheGreek

We have eyes everywhere!!

Posted by: Seanp156

I'm scared...

One of you is probably in my house right now.

Posted by: Double D

Stay away from the oozing walls.

Posted by: Burner02

ha...ha....junior......

Posted by: Seanp156

Quote:

Originally Posted by Burner02

ha...ha....junior......

I don't mind the name... Just means I'm young

Posted by: Burner02

rub it in.....junior..

Posted by: Seanp156

Quote:

Originally Posted by Burner02

rub it in.....junior..

I will.... Old man.

Posted by: Burner02

I...I...hhmm...dam....

Posted by: Seanp156

Tonight's workout.... Kept most RI's to 1 minute

Standing Military Press - 60 sec RI's
45lbs x 8
95lbs x 4
95lbs x 4 (warmups)
105lbs x 2 sets x 10 reps
105lbs x 7

1-Arm DB Rows - 60 sec RI's
55lbs x 6 warmup
70lbs x 3 sets x 10 reps
70lbs x 8

Dips - 60 sec RI's
BW x 3 warmup
BW +25lbs x 10
BW +25lbs x 9
BW x 10

Close Grip Underhand Pulldowns - 60 sec RI's
140lbs x 10
150lbs x 10
150lbs x 10
140lbs x 8

Bench Dips - Didn't track RI's...
45lbs x 12
90lbs x 2 sets x 10 reps
90lbs x 9

DB Flyes - didn't track RI's
30lbs x 8
25lbs x 10

12 mins Treadmill work going from 3-8 mph
.97 miles

stretch + rotator cuff work

Ughh.... 21 working sets, too much... I always get carried away on upper body days for some reason.

Posted by: AndrewSS

what kinda fatass has a mcdonalds double cheeseburger as part of his post workout meal?

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

what kinda fatass has a mcdonalds double cheeseburger as part of his post workout meal?

Not me

Mr. Triple Cheeseburger AND Large Fries.

Posted by: fufu

Sean's secret is out!

Posted by: AndrewSS

Quote:

Originally Posted by Seanp156

Not me

Mr. Triple Cheeseburger AND Large Fries.

OOOOO PUHHHHH LEAASE... you did have a double with fries... and yeah I had a triple...

Posted by: fufu

Posted by: Seanp156

riiiiiiiight. What's with the obsession of cats?

Posted by: AndrewSS

awww kitties are just so cute and cuddly

Posted by: Seanp156

fag

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

riiiiiiiight. What's with the obsession of cats?

Cats own your life. That's the deal.

Posted by: Brutus_G

Quote:

Originally Posted by fufu

Man where do you get these pics?

Posted by: KelJu

Quote:

Originally Posted by fufu

That cat is so cool. I need to get my video of my two cats doing ufc in the living room. I dubbed it to heavy metal music, and turned it in as a project for a multimedia class. I still have it.

Posted by: AndrewSS

were you too hungover to go to the gym today (well... meaning wednesday)?

Hahahahah, I didnt go either.

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

were you too hungover to go to the gym today (well... meaning wednesday)?

Yep.

Posted by: fufu

Quote:

Originally Posted by KelJu

That cat is so cool. I need to get my video of my two cats doing ufc in the living room. I dubbed it to heavy metal music, and turned it in as a project for a multimedia class. I still have it.

Get that shit on IM!

Posted by: Seanp156

Pretty good workout today... 365 on deadlifts was lighter than I expected (I'm sure Fufu will rub that in my face...)

Deadlifts
45lbs x 7
135lbs x 8
185lbs x 6
225lbs x 4 (belt on here I think??)
275lbs x 2
315lbs x 1 (warmups)
365lbs x 6 - was going to a 5RM, but just went to 6, not even meaning to... Could've had 8 for sure, maybe even 10...
315lbs x 6

-Next week is working up to a 3RM... Probably going to aim for 405-415...

Cybex Leg Press
180lbs x 6
320lbs x 6
450lbs x 4 (warmups)
540lbs x 2 sets x 6 reps
450lbs x 6

Cybex Prone Leg Curl
#9 x 2 sets x 10 reps
#8 x 10
#7 x 10

Oblique Side Bends
30lbs DB x 12
40lbs DB x 12

Decline Situps
25lbs x 20 (held at chest)
25lbs x 8 (held behind head)
25lbs x 15 (held at chest)

Seated Machine Shrugs
90lbs x 20
180lbs x 6 - too heavy
140lbs x 15

DB Static Holds - 70's x 40 seconds - was going to do Farmer's walks, but I felt like puking near the end

stretch

Posted by: fufu

I told you that you are a mega beast! Being capable of 10 at 365 is awesome.

Posted by: AndrewSS

gee your deadlifts totally sux0rZ....

Posted by: Seanp156

Tonight's workout

Flat BB Bench
45lbs x 2 sets x 12 reps
95lbs x 2 sets x 6 reps
135lbs x 2 sets x 3 reps
185lbs x 2 sets x 3 reps about 1 sec pause on chest each rep
205lbs x 3 sets x 2 reps about 1 sec pause on chest each rep
225lbs x 1 touch and go - was fairly smooth, but one of my elbows is flaring out... Pete told me to video tape it next week so I can see it.

DB Presses PL form (much better than last week)
65lbs x 15
65lbs x 10
65lbs x 8

Bodymaster Rear Delt Rows
85lbs x 12
100lbs x 10
85lbs x 10
85lbs x 12

Standing Preacher Curls
70lbs x 5
60lbs x 8

Seated DB Alt Curls
40lbs x 8

rotator cuff work - no cardio, didn't feel like it...

Posted by: AndrewSS

good workout... pansy ass hoe

Posted by: fufu

nice pausey

Posted by: Seanp156

BW was 189.8lbs this AM... Ok, well I guess it's not really morning anymore I just got up and it's like 12:30...

Posted by: fufu

Mine was 188.5!

Posted by: Seanp156

But you're taller

Posted by: fufu

True story. I officially decided I'm not going to cut. I don't mind a little barrel gut if I can get my lifts up.

Posted by: Burner02

I miss being 188.....

Posted by: Seanp156

Quote:

Originally Posted by Burner02

I miss being 188.....

You shouldn't... Being small sucks

Posted by: Burner02

Being fat sucks worse! I'm 5'9", 188 fit me well...I was stronger at 182 than I am now at 215...
heh...I even got groped alot more at the club when I was 182...

Posted by: Seanp156

Quote:

Originally Posted by Burner02

Being fat sucks worse! I'm 5'9", 188 fit me well...I was stronger at 182 than I am now at 215...
heh...I even got groped alot more at the club when I was 182...

Well, if you really want, maybe you should lose some pounds!

Posted by: Burner02

working on it! (gonna kind of 'slip out' of here about 8pm...go to the main office and go do sme cardio..)

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

I miss being 188.....

ANd I miss being in my 20's. Life's a bitch.

Posted by: Burner02

dam...still no sympathy...but...on the bright side...I can work my way back to 188...YOU sir...I can't even finish it...tis the season as it were....

Hi Trips!

Posted by: Triple Threat

Posted by: AndrewSS

How now shall we eat?

Posted by: DeadBolt

I miss being 188 LOL...no fuck that I miss being 215 with 4 visible abs!!!!! Now I'm 202 and fat

eh no worries I having nothign to do once hunting season is over but workout!!

Sean hows it going brotha!!

Posted by: Seanp156

Quote:

Originally Posted by DeadBolt

Sean hows it going brotha!!

Doing pretty well, how about you? What are you up to lately?

Not a bad workout on 4 hours of sleep...

BB PL Squats
45lbs x 2 sets x 8 reps
135lbs x 2 set x 6 reps
185lbs x 3
225lbs x 2
255lbs x 2 (belt on here)
285lbs x 3
315lbs x 2 - I've had 315x3 before, but I'm unsure how deep it was... It was also with my old narrow stance
275lbs x 2

Romanian Deadlifts - felt good, haven't done these for a while
45lbs x 8
135lbs x 6
185lbs x 6
225lbs x 6
265lbs x 8 PR - had this for 4-6 reps before
245lbs x 10
245lbs x 8

Rope Cable Crunches
150lbs x 20
170lbs x 12
150lbs x 15

Cybex Crunch Machine
#6 x 15
#9 x 12
#10 x 12
#11 x 10

Front Squats
45lbs x 6
135lbs x 6
135lbs x 2 sets x 8 reps
135lbs x 6

stretch

Merry Christmas!

Posted by: DeadBolt

Wow man #s are up there....your doin fuckin amazing! Much congrats!

I'm up to the same ol trying to get this damn knee back into it....been pulling alot of doubles and shit lately with the holidays so gyms been tuff to get to. Got my new diet worked out though so its just about putting the puzzle back together ya know!

Posted by: AndrewSS

geez, why the hell did you only get 4hrs of sleep before lifting?

Posted by: fufu

Quote:

Originally Posted by AndrewSS

geez, why the hell did you only get 4hrs of sleep before lifting?

You of all people should know!

Posted by: DeadBolt

Yea his boyfriend was over

Posted by: P-funk

good job on the PR.

Posted by: Brutus_G

Merry christmas Sean! Good to see your Pr

Posted by: Burner02

Merry Christmas, Sean!

Posted by: AndrewSS

We switched the 360's this new one seems alright for now, Jordan now has: GoW, Dead Vrising, and NCAA football 07.

I yearn for a 360 now...

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

We switched the 360's this new one seems alright for now, Jordan now has: GoW, Dead Vrising, and NCAA football 07.

I yearn for a 360 now...

Nice, Dead Rising... You should get a 360 for college

. Having you played it more on your parents HDTV??? Does it look amazing?

Annnnyway... I'm about to leave for the gym in 10-20 minutes... I have work from 5-9pm tonight, and 12-5pm tomorrow

Posted by: Seanp156

Pretty good workout today... I felt really weak when I was doing warmups for standing mil press, but it ended up being fine.

BW Today = 189lbs

Standing BB Military Press
45lbs x 8
45lbs x 8
95lbs x 6
115lbs x 4 (warmups)
135lbs x 2
155lbs x 3 PR
155lbs x 2
135lbs x 4
135lbs x 3
135lbs x 2

BB Bent Rows
45lbs x 10
95lbs x 8
135lbs x 4
155lbs x 6 pronated grip
155lbs x 6 pronated grip
155lbs x 6 supinated grip
155lbs x 8 supinated grip

Dips Machine/Tricep Press
#5 x 15
#8 x 15
#10 x 8
#9 x 8

Wide Grip Lat Pulldowns
130lbs x 12
140lbs x 10
130lbs x 10

Dorsi Flexor Machine Rows
105lbs x 2 sets x 10 reps

Skull Crushers
60lbs x 12
60lbs x 7

15 minutes elliptical
interval course
10/20 resistance
1.30 miles
188 cals

stretch + rotator cuff work

Posted by: DOMS

Considering all the sets that you did after you hit your PR, I'd have to imagine that you can do much more than 155.

Posted by: Seanp156

Quote:

Originally Posted by DOMS

Considering all the sets that you did after you hit your PR, I'd have to imagine that you can do much more than 155.

I wasn't exactly trying to go for one single PR set... I would've liked to hit 155lbs for 6 sets of 3, but that wasn't going to happen.

Plus my left shoulder's been a little iffy the past 2-3 days, so even what I did today was probably a bit much...

Posted by: fufu

Good jobby on the ovrhd pressies.

Posted by: DOMS

Quote:

Originally Posted by Seanp156

I have a structural arthritis in my left shoulder. The only exercise that the doctor specifically said that I couldn't do is the Military Press. He said that it does horrible things to the shoulders.

Posted by: DOMS

Quote:

Originally Posted by fufu

Good jobby on the ovrhd pressies.

If only I'd know how poor you are, I'd have bought you some vowels for Christmas.

Posted by: fufu

Quote:

Originally Posted by DOMS

If only I'd know how poor you are, I'd have bought you some vowels for Christmas.

Yh, I spps ths cld cm n hndy.

Posted by: DOMS

Quote:

Originally Posted by fufu

Yh, I spps ths cld cm n hndy.

Oh great, now your keyboard threw up. And all over Sean's journal, too.

Posted by: fufu

Sean likes vomit.

Posted by: DOMS

Quote:

Originally Posted by fufu

Sean likes vomit.

I don't even want to know.

Posted by: fufu

Quote:

Originally Posted by DOMS

I don't even want to know.

Well, when he shoves his ramrod down Andrews throat, Andrew gags and vomits, Sean gets happy after that.

Oh wait you don't want to know?

nevermind!

Posted by: Burner02

hey...I'm eating a Christmas cookie here......what the.....

Posted by: DOMS

Quote:

Originally Posted by fufu

Well, when he shoves his ramrod down Andrews throat, Andrew gags and vomits, Sean gets happy after that.

Oh wait you don't want to know?

nevermind!

Aaaaahhh! Aaaaaahhhh! My mental eye! Aaaaaaaahhhhhh!

Posted by: DOMS

Quote:

Originally Posted by Burner02

hey...I'm eating a Christmas cookie here......what the.....

Posted by: fufu

Quote:

Originally Posted by Burner02

hey...I'm eating a Christmas cookie here......what the.....

Cookies??!!

Posted by: fufu

Quote:

Originally Posted by DOMS

Aaaaahhh! Aaaaaahhhh! My mental eye! Aaaaaaaahhhhhh!

I have a picture for your real eyes!

Posted by: fufu

Posted by: Double D

That lower workout was phenominal! To be able to do all of that without your core saying "I'm outa here" is simply amazing!

Posted by: AndrewSS

Quote:

Originally Posted by fufu

Well, when he shoves his ramrod down Andrews throat, Andrew gags and vomits, Sean gets happy after that.

Oh wait you don't want to know?

nevermind!

OMG, bahahahahahhahah fufu youre nasty

Posted by: Seanp156

Quote:

Originally Posted by fufu

Well, when he shoves his ramrod down Andrews throat, Andrew gags and vomits, Sean gets happy after that.

Oh wait you don't want to know?

nevermind!

Fufu, that was by far the gayest post I've seen in my journal... Congrats to you on that

. That's a post to be proud of.

Posted by: fufu

I can maker a gayer one if you like.

Posted by: fufu

Quote:

Originally Posted by AndrewSS

OMG, bahahahahahhahah fufu youre nasty

You like it nasty.

Posted by: Seanp156

Quote:

Originally Posted by fufu

I can maker a gayer one if you like.

That's (not) OK John H.

Posted by: AndrewSS

this journal pwnz

Posted by: Seanp156

Pretty good workout tonight...

I was just planning on going to 405x3 for 1 set, but Jimmy was there and made me do another set.

Conventional Deadlifts
45lbs x 8
135lbs x 6
185lbs x 4
225lbs x 3
275lbs x 1
315lbs x 1 (belt on here)
365lbs x 1 (warmups to here)
405lbs x 3
405lbs x 3 - PR for 3RM/repping at 405.

405lbs x 3 video (this is the second set)

Cambered Bar seated shrugs
95lbs x 12
115lbs x 14
115lbs x 14
135lbs x 14
135lbs x 14
155lbs x 12

Cybex Leg Press
180lbs x 6
270lbs x 6
360lbs x 6 (warmups)
450lbs x 6
540lbs x 6
540lbs x 6
450lbs x 8

Prone Leg Cruls
#9 x 10
#9 x 10
#8 x 10
#7 x 10

stretch

Posted by: P-funk

nice job on the PR.

Posted by: Seanp156

Thanks P.

Posted by: Double D

That 405 seemed to go up pretty easy. Of course I am sure it was much harder than it looked. Nice work you fuckin horse!

Posted by: Brutus_G

Nice deadlifting Sean. Looking sexy!

Posted by: Seanp156

Quote:

Originally Posted by Double D

That 405 seemed to go up pretty easy. Of course I am sure it was much harder than it looked. Nice work you fuckin horse!

Heh, yes... Especially given that fact that the video was the second set, I felt like I was grinding em out. Felt like pukin a bit for 5-10 minutes after.

Posted by: Double D

I get the puke feeling after squats rather than deads. I get stars after deads.

Posted by: Brutus_G

I dont get the puke feeling. All i get is panting on deads.

Posted by: Double D

I get alot of that panting shit on just about everything.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

I get alot of that panting shit on just about everything.

LOL what about on tricep kick backs.

Posted by: Double D

I dont do them, those are girly exercises!

Posted by: fufu

Nice deadlifting! That took heart. I knew you could do it! I bet your real 3RM is 415 though,

Posted by: Seanp156

Quote:

Originally Posted by fufu

I bet your real 3RM is 415 though,

I think so too.

Posted by: Double D

I know so, which means your 1rm is probably around 440 rather than 430.

Posted by: AndrewSS

Good deadlifting sean! Way to go!!!

Posted by: Seanp156

Quote:

Originally Posted by Double D

I know so, which means your 1rm is probably around 440 rather than 430.

I'd hope so... That 430 was when I weighed 178... I'm 190ish now.

Posted by: Double D

Whats the weight class for your next comp?

Posted by: Seanp156

I don't know... I probably won't do another til summer... So I'll more than likely be in the 181-198 class.

Posted by: AndrewSS

its my hair sean....

Posted by: fufu

Here you go

http://www.youtube.com/watch?search=...&v=kXExhsdq_hE

Posted by: P-funk

some of their songs suck ass. that is one of them. the fact that they are basically naked doesn't help it either.

Posted by: LexusGS

Very nice job on the desdlifts Sean. I myself have started deadlifts not too long ago. I used to work only with 35's so that the bar would not be as high in the air and used to only be able to pull about 300 that way. Lately I switched to using 45's and I pulled 385 but it seemed a little hard. I got a question, maybe dumb, but I've never used a belt for any of my lifts. How exactly do you put it on and how tight do you make it? cos I want to try it next time in my school. Thanks bro, and keep up the good work.

Posted by: fufu

Quote:

Originally Posted by P-funk

some of their songs suck ass. that is one of them. the fact that they are basically naked doesn't help it either.

That song is a cover.

You don't even like the bass line?

I've seen that song performed better though.

Posted by: Seanp156

Quote:

Originally Posted by LexusGS

Very nice job on the desdlifts Sean. I myself have started deadlifts not too long ago. I used to work only with 35's so that the bar would not be as high in the air and used to only be able to pull about 300 that way. Lately I switched to using 45's and I pulled 385 but it seemed a little hard. I got a question, maybe dumb, but I've never used a belt for any of my lifts. How exactly do you put it on and how tight do you make it? cos I want to try it next time in my school. Thanks bro, and keep up the good work.

Thanks. You basically want to put your belt on as tight as you can get it... Sometimes I even have to get the help of someone else to pull it to the next notch over. It's not comfortable at all though, and it can make it more difficult to breathe. I pretty much always take it off immediatly after a finish a set just because of the pressure build up. I can't really explain how far up/down to place it because it varies per person, you'll just have to play around with it to find what feels because with the given motion (squat, deadlift etc).

Posted by: PeteTheGreek

Junior:

Read the articles here: http://www.westside-barbell.com/articles.htm

and here: http://www.elitefts.com/articles/Cur...es/default.asp

It will take you a few weeks. After you read them, read them again.

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Junior:

Read the articles here: http://www.westside-barbell.com/articles.htm

and here: http://www.elitefts.com/articles/Cur...es/default.asp

It will take you a few weeks. After you read them, read them again.

Alright... Oh, Pete... Are you sure you don't want me to upload that picture? You and Tim look real cute together

.

I think I need to revamp my upper/bench days a little...

Flat BB Bench Press
45lbs x 2 sets x 10 reps
95lbs x 8
135lbs x 6
165lbs x 2
185lbs x 3
205lbs x 1
225lbs x 3 sets x 1 rep
225lbs x 2 sets x 0
155lbs x 8
135lbs x 12

HS Rear Delt Rows
180lbs x 12
230lbs x 8
180lbs x 10

Bodymaster Rear Delt Flyes
70lbs x 12
80lbs x 10

Standing Preacher Curls
60lbs x 10
60lbs x 8

1-Arm Cable Rows
40lbs x 12
50lbs x 10
60lbs x 8

15 minutes stationary bike
8/20 resistance
random hill course

Posted by: fufu

videos???

Posted by: Seanp156

There's a couple, but the angle's pretty bad on them... They're zoomed in too far.

Posted by: fufu

I am severely dissapointed.

Posted by: Seanp156

Sorry, no porn for you today.

Posted by: fufu

Posted by: Seanp156

I think I'll be changing my routine up soon here... I might go back to a Westside split.

BB PL Box Squats (box was below parallel)
45lbs x 2 sets x 10 reps
135lbs x 2 sets x 6 reps
185lbs x 3 sets x 3 reps
225lbs x 2
255lbs x 4 sets x 3 reps (belt on)

Hypers with cambered bar on back
45lbs x 10
65lbs x 4 sets x 8 reps

Kneeling Rope Cable Crunches
130lbs x 20
150lbs x 15
150lbs x 12

Cybex Crunch Machine
#8 x 15
#10 x 15
#10 x 10

stretch

Posted by: AndrewSS

who are you to wave your finger?

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

who are you to wave your finger?

You must have been..... So.... High...

Posted by: AndrewSS

withering my intuition

Posted by: Seanp156

missing opportunities and I must
Feed my will to feel my moment drawing way outside the lines.

Posted by: AndrewSS

lollercopter

Posted by: AndrewSS

I want you out, you piss me off.

Posted by: Seanp156

Felt weak tonight

I feel like I'm getting fat and not really making much strength gains.

Speed Benches
warmups
Close Grip: 135lbs x 3 sets x 3 reps

Mid Grip: 135lbs x 3 sets x 3 reps

Wide Grip: 135lbs x 3 sets x 3 reps

Pullups
BW x 4 sets x 4 reps

Close Grip Underhand Pullups
BW x 5

Skull Crushers
60lbs x 6
65lbs x 8
65lbs x 7
65lbs x 6

BB Rows
45lbs x 10
95lbs x 8
135lbs x 4 sets x 10 reps

Bentover Rear Delt Flyes
10lbs x 14
10lbs x 12

Standing Hammer Curls (both arms at a time)
30lbs x 10
30lbs x 8

15 minutes elliptical
190 cals
1.30 miles?
10/20 resistance

rotator cuff work

Posted by: AndrewSS

Good job bish

Posted by: fufu

Looks like a new program shall have to cometh!

Posted by: Seanp156

Quote:

Originally Posted by fufu

Looks like a new program shall have to cometh!

I don't really have any idea where to start at this point...

Posted by: fufu

First start by putting the tip in every so gently.

Posted by: DOMS

I demand to know what the hell is going on here!!!

Posted by: fufu

Quote:

Originally Posted by DOMS

I demand to know what the hell is going on here!!!

Blast! You dechipered the code.......

how the hell did that work out like that, hilarious

Posted by: AndrewSS

Quote:

Originally Posted by DOMS

I demand to know what the hell is going on here!!!

hahahaha

Posted by: Seanp156

Way to photochop

Posted by: DOMS

Quote:

Originally Posted by Seanp156

Way to photochop

All I did was the remove the word "by".

Posted by: AndrewSS

im scared as hell

Posted by: KelJu

-----------Ghey Thread Alert---------------

Posted by: Seanp156

We'll see about that when I get back from the gym.

Posted by: fufu

gwet back from the gytm already. you diong al et workotu?

Posted by: Seanp156

Fucking Bullshit...

Conventional Deadlifts
45lbs x 8
135lbs x 6
185lbs x 4
225lbs x 4
275lbs x 2
315lbs x 1 (belt on)
365lbs x 1
405lbs x 1 - Felt heavier than 405 x 3 did last week...
440lbs x 0 - Goddamn fucking bullshit... I got it half-way up and had to stop, I could feel my legs shaking, and I kept pulling and pulling but eventually the weight starting going the opposite way... That's the first time I've missed a deadlift that got past the first 2 inches of movement

.

Felt like leaving at that point.

Cybex Leg Press
180lbs x 6
270lbs x 6
360lbs x 6
450lbs x 6
540lbs x 6
540lbs x 6
360lbs x 12

Prone Leg Curls
#9 x 10
#9 x 10
#8 x 10
#7 x 10

DB Shrugs
60lbs x 20
60lbs x 14

stretch

I have video's of 315-440 on deadlifts, but I'm not going to bother with them tonight, I need sleep... I'm definately taking next week off... I feel like doing some light bodybuilder shit the week after that too...... I need to re-evaluate my program... I've gained 10-12lbs, but haven't even put that on my deadlift, that's not a good thing... Maybe I need to stop powerlifting for a while.

Posted by: fufu

Posted by: Seanp156

405lbs x 1 warmup

440lbs x 0 gay ass jackhammer miss

Posted by: Double D

Very nice effort. Didnt catch you kicking shit and cussin huh? I wouldnt have been so lucky, haha.

Posted by: Seanp156

Quote:

Originally Posted by Double D

Very nice effort. Didnt catch you kicking shit and cussin huh? I wouldnt have been so lucky, haha.

Actually, when I went off the frame I pounded the pad on the reverse hyper, you can hear it if you listen. I think I actually whispered "shit" near the end too... And I cussed plenty afterwards too

Posted by: Double D

I tried to get 330 on bench about a month ago I got it half way up and then it went back down. I kicked the plate tree in my garage and I thought I broke my toe. Now that was dumb!

Posted by: Seanp156

You lift in your garage? Do you have a power rack with safety stops, or did you have a spotter?

Posted by: Double D

Spotter. I either drive 30 mins to go to a buddies or lift alone in the garage at home. I have a bench, hyper bench, a single bench, and thats about it at home. He has a squat rack at his house. I normally try to do relativly easy weights without a spotter. Though a few weeks ago I went for 300x3 without a spotter and I got it, barely! Scared the hell out of me.

Posted by: Double D

I do pullups/chins on the rafters.

Posted by: Seanp156

That's badass... Tell me you at least don't put clips on the sides so you can dump it to the side if need be!

Posted by: Double D

No, no clips. Lets just say the 3rd rep went up as slow as you could imagine.

Posted by: PeteTheGreek

Quote:

Originally Posted by Seanp156

Fucking Bullshit...

Conventional Deadlifts
45lbs x 8
135lbs x 6
185lbs x 4
225lbs x 4
275lbs x 2
315lbs x 1 (belt on)
365lbs x 1
405lbs x 1 - Felt heavier than 405 x 3 did last week...
440lbs x 0 - Goddamn fucking bullshit... I got it half-way up and had to stop, I could feel my legs shaking, and I kept pulling and pulling but eventually the weight starting going the opposite way... That's the first time I've missed a deadlift that got past the first 2 inches of movement

Junior: I told you to stop deadlifting every week. I don't care what JS thinks. Your CNS is now officially fried. Pulling heavy every week is too taxing on your nervous system.

When I was your age (in the 80's), I pulled every ten days, and only if I was getting ready for a meet. Now I pull 4 or 5 times a year. The rest of the time I'm doing romanian deads, good mornings, pull thrus, reverse hypers, back extensions with the cambered bar on my back, etc. Squatting with a close stance, with the hatfield bar, to a low box also helps. Read this:

http://www.elitefts.com/documents/tr...e_deadlift.htm

and this (pay close attention to mistake #1):

http://www.t-nation.com/readTopic.do?id=459744

Don't take time off, you just need to do something different. Bring your video camera this week-end. I'm benching 540 tomorrow and pulling 600 on Sunday

Posted by: fufu

I thought you had it! Nice effort.

Good article too, I enjoyed it.

Posted by: fufu

I finally got my legit PL belt from elitefts Seany(late christmas gift). This thing is fucking thick...how should I break it in?

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

Sean's going for strength.

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