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 PeteTheGreek

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

I'll try to read those articles if/when I get a chance, but I'm honestly already a little behind in reading for a class, I'm working a little too much too. Usually at work, I'd be able to read stuff like that on my shift, but from Jan-March I'm really busy with all the New-Years Resolutions people that usually quit after 1 week-3 months.

When you squat with a narrow stance with the hatfield bar, do you do that on squat day, or "deadlift" day (thursday for me)?

Posted by: PeteTheGreek

There is no separate deadlift day. The squat and deadlift mimic each other so one movement is done on the same day, i.e. a westside max effort squat/deadlift day. On Sunday, I do a max effort squat OR deadlift OR good morning movement followed by a lower back assistance movement like reverse hypers, pull throughs, back extensions with the cambered bar, etc and then some heavy abs.

On thursdays I do some more lower back assistance work but do not work any of it for a max single.

If you insist on having a separate deadlift day, you might want to try pulling every other week instead of every week. DO the close stance hatfield bar squats on sundays

Posted by: fufu

Did you see my question Sean?

Posted by: Seanp156

Yeah... I don't really have any advice on "breaking it in" except using it

...

First time I used mine back in the spring/maybe early summer I think I did something like Squats with 255x3, 275x3, 295x3, then 315x3. The 295 x 3 and then 315 x 3 were PR's.... The best I'd done before that was 295lbs x 1 without a belt.

Posted by: fufu

lol I just watched your video again with sounds...those are some sweet tunes.

Maybe you didn't rest enough between 405 and 440, it seemed like they were playing the same song on both attempts.

Posted by: Brutus_G

I pull twice a week heavy and i dont feel any drain and if you include the snatchs/cleans its more like 4-5 times a week in fact i always make improvements on my deads. Then again i read from Dave Tate some people are built for the dead lift so its not as stressful on them which makes sense to me since squatting is alot more stressful for me.

Posted by: Seanp156

Quote:

Originally Posted by fufu

lol I just watched your video again with sounds...those are some sweet tunes.

Maybe you didn't rest enough between 405 and 440, it seemed like they were playing the same song on both attempts.

I thought that too, but between attempts I even went and pissed... There was at LEAST 7 mins between them.

Posted by: fufu

Have you started to devise a plan yet?

Posted by: Seanp156

nope

Posted by: Brutus_G

It looked really close Sean i was thinking wtf at the end.

Posted by: PeteTheGreek

Junior:

Being that you didn't show up today, you will remember tomorrow's workout for the rest of your life

Posted by: AndrewSS

pwned

Posted by: Brutus_G

Quote:

Originally Posted by PeteTheGreek

Junior:

Being that you didn't show up today, you will remember tomorrow's workout for the rest of your life

So what are you gonna do tomorrow?

Posted by: PeteTheGreek

I'm not in charge tomorrow. Our 800 lb squatter is. And he's not nearly as lenient as I am

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

I'm not in charge tomorrow. Our 800 lb squatter is. And he's not nearly as lenient as I am

Heh, did Lynn say something today like he was going to kick my ass tomorrow? He shouldn't even be in the gym a week out from his meet should he?

Posted by: LexusGS

Sean, do you go to a powerlifting gym? What is all this talk about? I wish there was a gym like that around here...

Posted by: Seanp156

Quote:

Originally Posted by LexusGS

Sean, do you go to a powerlifting gym? What is all this talk about? I wish there was a gym like that around here...

No, it's not a powerlifting gym, but there's a group of powerlifters that I train with there; 5 excluding me. It's just a World Gym... They're nice commerical gyms though, but not specifically for powerlifting; they still don't allow some things, like the use of chains, but bands, boards, etc are ok.

Posted by: PeteTheGreek

Better get to bed little man, cause it will suck to be you tomorrow. Don't eat too much for breakfast

Posted by: Seanp156

Posted by: fufu

that's right Sean, come to bed already, you seem so tense!

Posted by: AndrewSS

^ hahahaha

Posted by: fufu

You can come too, bring the KY.

Posted by: AndrewSS

^ yeah right... I just use tears and blood for lube...

Posted by: fufu

The good ol' fashioned way, tried and true!

Posted by: AndrewSS

^ yes indeed

Posted by: Seanp156

Barbell PL Squats (I was using the fat-bar today, so forearms played into it a little more)
45lbs x 2 sets x 6 reps
135lbs x 6
135lbs x 3
135lbs x 6
205lbs x 2 (belt on)
245lbs x 1
275lbs x 3 sets x 2 reps
295lbs x 2
245lbs x 4
245lbs x 6

Good Mornings (belted and thumbless grip)
135lbs x 6
185lbs x 4
235lbs x 2 sets x 3 reps

Kneeling Rope Cable Crunches
150lbs x 10
170lbs x 12
150lbs x 13

Cybex Ab Crunch
#8 x 10
#9 x 12
#11 x 6

stretch

Next week I'm going to take off completely unless I decide I want to do some light stuff at the worthington gym.

I did feel pretty exhausted during my squat/Good AM sets... Fairly short RI's. I was tasting my breakfast the majority of my workout.

Posted by: Brutus_G

Quote:

Originally Posted by fufu

that's right Sean, come to bed already, you seem so tense!

I thought it was just you and me fufu?

Posted by: fufu

How did the fat bar feel? Also, what is the point to using it for a squat?

and your gym has a fat bar???? Bastard!

Posted by: Seanp156

There wasn't really a point, it was already in the power rack and I had already loaded the weight on it and didnt want to switch it out at that point... It's not a fat bar like some that I've seen, but it's bigger than normal olympic bars.

Posted by: AndrewSS

Quote:

Originally Posted by Brutus_G

I thought it was just you and me fufu?

fufu is a huge slut, didnt you know that?

good vwerkouit sean

Posted by: Seanp156

It's not as big as ones like this

Posted by: PeteTheGreek

Quote:

Originally Posted by Seanp156

Next week I'm going to take off completely unless I decide I want to do some light stuff at the worthington gym.

I did feel pretty exhausted during my squat/Good AM sets... Fairly short RI's. I was tasting my breakfast the majority of my workout.

Posted by: Seanp156

Yeah...

Posted by: fufu

Was that your first time doing good mornings? I don't remember you ever logging those before.

Posted by: Seanp156

I did them once or twice a long time ago... I know for sure I didn't go above 115, but I also wasn't using a belt... I don't know if belted good mornings are a good idea... It almost seems like it defeats the purpose of the exercise, though my ass and hams are pretty sore today.

Posted by: AndrewSS

Life a prison, death a release.

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

Life a prison, death a release.

Are you about to commit suicide or something you emo faggot? Oh wait, it's probably a lyric from A Perfect Circle or something...

I did a search and no songs/band came up... Are you ok andrew?

Posted by: AndrewSS

Its the words of the emperor... DoW pwnz

Posted by: fufu

I played GoW today and had a 9 kill streak with my shotty.

Posted by: AndrewSS

In your dreams fufu...

Posted by: fufu

Dreams are reality my son...plus I have 3 witnesses. I shall pwneth you once I get a 360.

Posted by: Seanp156

Quote:

Originally Posted by fufu

Dreams are reality my son...plus I have 3 witnesses. I shall pwneth you once I get a 360.

You don't have a fucking chance, especially if andrew and i were on the same team.... Even moreso if we were playing on the same 360.

Posted by: fufu

I found a video you guys made.

Sean is the one who shoots fire because he is the anti christ.

editted! Sorry lord of smoke and brimstone, don't kill me.

Posted by: AndrewSS

Quote:

Originally Posted by fufu

Dreams are reality my son...plus I have 3 witnesses. I shall pwneth you once I get a 360.

you dumb ass n00b you whilst be pwnt.

Posted by: fufu

You shalt be smited for your words.

Posted by: AndrewSS

hahahaha.... you doth art going to be pwnt badly

Posted by: Seanp156

Here's a little treat for y'all....

http://www.youtube.com/watch?v=Dwco3TFoQVQ

Hey Pete, look at the stance on some of the squatters... That's pretty narrow... Too be honest, I think with my body mechanics I might be better off with a stance like that. The guy at 1:27 in particular.

Posted by: PeteTheGreek

The guy at 1:27 is probably five foot tall. Most 275's-308's are shorter than you. You are too tall for your height.

These are IPF lifters. They all squat with a narrow stance so they can meet the extremely rigid depth requirements of the IPF. They use their quads only. With your feet out, you use your hips and glutes, which are a hell of a lot stronger than your quads. Read this:

http://www.t-nation.com/findArticle....=body_149squat

Why don't you quit jerkin' your gerkin' on your xbox and read the articles I told you to read

Posted by: AndrewSS

Carry the emperor's will as your torch, with it destroy the shadows.

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Why don't you quit jerkin' your gerkin' on your xbox and read the articles I told you to read

Maybe because I'm not...

Posted by: CowPimp

You've gone from weightlifting jocks to geeks talking about who is more l33t and who is more of a n3wb. Jeez... where do I sign up?

Posted by: fufu

Quote:

Originally Posted by CowPimp

You've gone from weightlifting jocks to geeks talking about who is more l33t and who is more of a n3wb. Jeez... where do I sign up?

At the door, n00b.

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

You've gone from weightlifting jocks to geeks talking about who is more l33t and who is more of a n3wb. Jeez... where do I sign up?

Right here.

Posted by: fufu

Andrew and Sean.

Posted by: Seanp156

Quote:

Originally Posted by fufu

Andrew and Sean.

Dear god, that's fucking disgusting...

Posted by: fufu

orly?

Posted by: AndrewSS

ugh, my school firewall blocks those...

Posted by: fufu

Quote:

Originally Posted by AndrewSS

ugh, my school firewall blocks those...

firewallowned!

Posted by: AndrewSS

rue rory

Posted by: DOMS

Quote:

Originally Posted by AndrewSS

rue rory

Posted by: Seanp156

Quote:

Originally Posted by DOMS

rutt raped.

Posted by: AndrewSS

^bahahahahahah.... pwnt

Posted by: CowPimp

Quote:

Originally Posted by fufu

Andrew and Sean.

Well, God has a pretty good sense of humor, haha!

Posted by: fufu

Dude I went on an allie knifing spree on Charlie all covert and shit. It was hilarious, check these out.

This was all in one turn, I was laughing my ass off.

Posted by: Seanp156

Those look so bad it hurts my eyes.

Posted by: fufu

Neg, those are my leet skills. Graphics are amazing aren't they?

Posted by: AndrewSS

DoD

Posted by: AndrewSS

sean, the Tau frustrate me...

Posted by: fufu

Quote:

Originally Posted by AndrewSS

DoD

(dude on dude)

Posted by: AndrewSS

^hahhahahahaha

Posted by: Seanp156

Quote:

Originally Posted by fufu

(dude on dude)

Just the way you like it

Posted by: DOMS

Quote:

Originally Posted by fufu

(dude in dude)

Fixed.

Posted by: Seanp156

Mmmm jiggling boobies.

Posted by: DOMS

This is for MyK. He hated tits.

Posted by: Seanp156

Finally some straightness in this thread.

Posted by: AndrewSS

^ whilst fufu manage to change that s34n ?

Posted by: Seanp156

Of course he will.

Posted by: Seanp156

Here's what I'm thinking for my new program... Let me know what you guys think....

DE Bench Days: Tuesday
Speed Bench Presses 8x3 using bands/straight weight alternatively every 3-4 weeks skip and do some rep work instead

Horizontal Pull 3x6-8

Veritcal Press 3x6-8

Vertical Pull 3x6-8

Grip Work

External Rotations of some kind or other shoulder prehabilitation movement

ME Bench Days: Saturday

Various ME Bench work and rep/set schemes: flat, incline, decline, floor presses, boards, bands

Horizontal Press 3x8-12

Horizontal Pull 3x8-12

Vertical Press 3x8-12

Vertical Pull 3x8-12

Grip Work

single joint horizontal extnesion work (rear delt flyes etc..). to hit the upper back a little more. high reps, in the 15-20 range for postural development.

External Rotations of some kind or other shoulder prehabilitation movement

Squat/Dead & unilateral Assistance days: Thursday

Major Assistance work: Good Mornings, Convetional Deadlifts, Sumo Deadlifts, Speed sumo/convetional deadlifts, rack deadlifts, romanian deadlifts, platform deadlifts etc.

Hamstring-dominant exercise 2x6-8

Quad-dominant exercise 3x6-8

Hip extension/lower back 3x8-10

Hip flexion/abs 3x8-10

ME Squat/Dead Days: Sunday

Squad/Deadlift Max effort work

Hamstring-dominant exercise 3x8-12

Quad-dominant exercise 3x8-12

Hip extension/lower back 4x4-8

Hip flexion/abs 3x4-8

Movements are to be rotated every 3 weeks
Horizontal Pull Movements: Barbell Rows, Yates Rows, DB Rows, T-Bar Rows, Various Machine Rows, 1-arm Cable Rows.

Horizontal Push Movements: Flat Bench Press and Incline Bench Press with DB’s, Close Grip Bench Presses

Vertical Pull Movements: Pulldowns, and Pullups, with varying grips

Vertical Push Movements: Dips, standing BB military press, seated BB military press, seated DB military Press, DB overhead extensions 1 and 2 handed variants

Hamstring Dominant Movements: Romanian Deadlifts, Reverse Hypers, Glute Ham Raises, Leg Curls, Prone Leg Curls

Quad Dominant Movements: Leg Press 2 and 1 leg variants, step ups, lunges, split squats, bulgarian squats, front squats, olympic squats (most likely to be used as a main exercise on Thursday or Sunday), Machine squats.

Hip Extensions/lower back Movements: Hyper Extensions, Pull Throughs, Rack Deadlifts... Some overlap with Ham/Dom movements

Hip Flexion/Abs: Rope Cable Crunches, Decline Situps, Machine Crunches, Leg Raises

Alternatively, in addition to rotating exercises every 3 weeks, I may doing the following with the assistance work:

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

and

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

In actually I doubt I'd do 5 sets for a given exercise beside the main movement of the day. Most of the sets would probably just be 2-4 and vary reps from 4-12

The only problem with using rep schemes like that is I feel like I'm often locked into using it on a given day, and sometimes for example when I do military press and dips, I want to go relatively heavy and do 2 sets of 4, or 1 set of 3 or something... In that case my RI's would general be long as well, >1.5 mins. What do you guys think?

Also, I don't really have a place for things like skulls crushers, cable pushdowns etc... Are those really necessary with what else is there I don't really feel like skull crushers have ever done much for me.

Posted by: P-funk

if i were doing strictly powerlifting (like you), I would make some room for bicep and tricep work.

Posted by: Seanp156

Quote:

Originally Posted by P-funk

if i were doing strictly powerlifting (like you), I would make some room for bicep and tricep work.

Should I do both direct tricep and bicep work on my upper days, or bicep one day, tricep another day? Also, should I do it in addition to what's already there, or replace something with it?

Posted by: P-funk

you can do it in addition or add it as a circuit with the rotator work.

Posted by: Seanp156

Do you think on the weeks I do close grips and dips I could skip direct tricep work? Same thing with CG underhand pullups/pulldowns?

Posted by: fufu

New program ftw, looks like different approach to Westside.

Posted by: KelJu

You program loos different from anything I have seen before. I can't wait to see how it works out for you.

Posted by: Seanp156

I think I'll end up doing something a little more basic... I may use the general template for assistance work though.

Posted by: AndrewSS

you need to shut up and g4me

Posted by: Seanp156

you need to shut up and die

Posted by: AndrewSS

wow.... thats quite mean.

Posted by: Brutus_G

So perfect.

Posted by: Seanp156

Posted by: Seanp156

Well, Pete's not letting me write shit down in the gym so I'm doing this by memory... I think one of them actually stole my pen when I wasn't looking

.

BB PL Squats
45lbs x 8
135lbs x 6
135lbs x 6
135lbs x 3
205lbs x 3
245lbs x 1 (belt 2nd notch from end and wrist wraps on)
315lbs x 1 (warmups)
315lbs x 4 sets x 3 reps
315lbs x 2 sets x 2 reps

That's the most I've repped 315 for in 1 workout.

Good Morning's (belt on 3rd notch from the end, thumbless grip)
135lb x 6
135lbs x 6
250lbs x 2 sets x 3 reps

Standing Hammer Curls Alternating
40lbs x 18 (9 per arm)
40lbs x 8 (4 per arm)

Kneeling Rope Cable Crunches
150lbs x 15ish
150lbs x 18ish

Leg Raises
BW x 15
BW x 15

stretch

Posted by: AndrewSS

Das ist gut vwerkouit...

pay no mind to the rebel/

Posted by: Brutus_G

Why can't you write shit down?

Posted by: CowPimp

Shit, since when did you squat that much? Hehe.

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

Shit, since when did you squat that much? Hehe.

You haven't been in here a while have you?

Posted by: Seanp156

Seated Military Press
45lbs x 12
95lbs x 6
115lbs x 3 (warmups)
135lbs x 7
135lbs x 5
115lbs x 6

I'm a little weak on this, I've gotten 135 x 2 x 6 standing, and 155 x 3 standing before.

Pullups
BW x 6 mid grip
BW x 4
BW x 4 wide grip
BW x 4

Dips
BW x 6
BW + 25lbs x 3 (warmups)
BW + 45lbs x 8
BW +55lbs x 4 (failed 5th)
BW + 45lbs x 4
BW x 7

T-Bar Rows (weight is weight added to bar/machine)
90lbs x 14 wide grip
115lbs x 5
90lbs x 10 narrow grip
90lbs x 8 narrow grip

Skull Crushers
60lbs x 3 warmups
70lbs x 6 + 2 spot assist
70lbs x 3 + 1 spot assist

stretch + rotator cuff work

Posted by: AndrewSS

Good workout, especially on the d1ps

Posted by: Seanp156

Geee thanks Andrew

Posted by: CowPimp

Upper "shat." Very nice.

Now, something special for you:
http://video.google.com/videoplay?do...939&pr=goog-sl

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

Upper "shat." Very nice.

Now, something special for you:
http://video.google.com/videoplay?do...939&pr=goog-sl

What the hell...

On an unrelated note, I just stepped off the scale and it read 196.2lbs

That's the most I've ever seen it, sure I'll be quite a bit less in the morning, but lately I've only been 191-192 at night. I ate and drank(water dur) quite a bit today I guess.

Posted by: AndrewSS

Sean, dont lie, we all know youre a raging alcoholic...

Posted by: Seanp156

True Story.

Posted by: LexusGS

nice workout Sean!

Posted by: fufu

nice workout, dips lookin' good. That is kind of strange that you military press is weaker seated, I thought it was stronger for most people.

Either way, I'd rather be a stronger standing presser.

and btw, I weighed in as 200 lbs a few days ago...but I had eaten and drank alot, plus was wearing jeans and a big hoody.

Posted by: Seanp156

I think it's partially because I squatted heavy, and did GM's the day before and my shoulders were actually somewhat fatigued from it since I have the bar lower now. Also, I haven't done seated BB presses forever, so hopefully they'll get stronger the next couple weeks.

Posted by: fufu

true true

Posted by: AndrewSS

sean, you NEED this for your g4m1ng room:

Posted by: AndrewSS

and this epic poster:

and...

heh.... i pwn this jeournal

Posted by: Seanp156

Hahahahahaha, are you going to wear that for next holloween?

Posted by: AndrewSS

I wish I had one, I would wear it every week.

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

I wish I had one, I would wear it every week.

Why not every day?

Posted by: DOMS

Quote:

Originally Posted by AndrewSS

The artwork for Warhammer has always been top notch.

Posted by: AndrewSS

rue rory?

Posted by: Seanp156

Rutt Raped.

Posted by: DOMS

Here. (NSFW)

Posted by: Seanp156

Hahahaha..... *fap fap fap*

Posted by: AndrewSS

bahahaha rutt roe...

Posted by: AndrewSS

i certainly would have walked away by now

Posted by: Seanp156

I'm gonna wait it out.
I'm gonna wait it out.
Gonna wait it out.
Gonna wait it out.

Posted by: AndrewSS

bahahahahaha: from my jeournal.

Quote:

"YES LORD!?!?!?!!!!!!" "WE ARE EAGER TO PLEASE!!!!!"

hahahahaha, thats my master piece.

Posted by: fufu

rofl, wtf??!

Posted by: AndrewSS

^ noob...

Posted by: Seanp156

Hahahahahahaha that's great, make it your new ava.

Posted by: fufu

My proxy is running fast ATM, I can zoom through journals now...well kind of.

Posted by: DOMS

Quote:

Originally Posted by fufu

My proxy is running fast ATM, I can zoom through journals now...well kind of.

fufu, I had the same thing that happened to happen to me this morning. I couldn't get to IM. I changed my IP and it fixed the problem.

Posted by: fufu

Quote:

Originally Posted by DOMS

fufu, I had the same thing that happened to happen to me this morning. I couldn't get to IM. I changed my IP and it fixed the problem.

Hrmmm, something odd is about IM recently.

Posted by: Seanp156

Good workout tonight, you should be proud Pete

. I thought rack deads would be a good idea since when I failed 440lbs it was right below my knees.

Rack Deadlifts (bar starting an inch below kneecaps)
45lbs x 8
135lbs x 10
185lbs x 4
225lbs x 3
275lbs x 1
315lbs x 1 (belt on here)
365lbs x 1
405lbs x 3
435lbs x 1
460lbs x 1 PR
500lbs x 1 PR
405lbs x 6 (alternating mixed grips each rep... Fully set the bar down each time, no touch and go).

500lbs wasn't even TOO difficult, I probably could've hit 520-550 tonight, but I figured I shouldn't burn myself out the first week back to training.

Reverse Hyperextensions
50lbs x 8
80lbs x 8
70lbs x 8

Bulgarian Squats
30lbs DB's x 6 Left leg
30lbs DB's x 2 Right leg - felt a pinch on the right side of my ass, stopped...

BB Lunges (in place)
45lbs x 10
95lbs x 2 sets x 12 reps (alternating legs)

Decline Situps
25lbs x 6 warmup
40lbs x 3 sets x 10 reps

BB Shrugs
135lbs x 15
185lbs x 15 (straps)
225lbs x 12 (straps)

stretch

I realized I forgot to do normal hyper extensions, but it would've been worthless after rack deads and reverse hypers.

I was doing the Rack deads in the power rack with the weight tree on it... Apparently, some older women had grabbed the 2.5lbs plates earlier to do something with them elsewhere... Once I had 4-5 plates per side, they had to put them back. When they did so they both gave me a weird look

Posted by: KelJu

Quote:

Originally Posted by Seanp156

Rack Deadlifts (bar starting an inch below kneecaps)
45lbs x 8
135lbs x 10
185lbs x 4
225lbs x 3
275lbs x 1
315lbs x 1 (belt on here)
365lbs x 1
405lbs x 3
435lbs x 1
460lbs x 1 PR
500lbs x 1 PR
405lbs x 6 (alternating mixed grips each set... Fully set the bar down each time, no touch and go).

Holy shit!

Posted by: LexusGS

baddass job on the rack deads. Fucking beautiful keep it up!!!

Posted by: AndrewSS

gee wiz sean, thuper dooper vwerkouit

Posted by: fufu

My mouth literally opened when I saw your rack deadlift.

Posted by: AndrewSS

^ damn... you can give congrats without offering him a blowjob, you sick fuck

Posted by: fufu

Posted by: Seanp156

Hahahaha, fufu got his ass handed to him.

Posted by: fufu

Posted by: PeteTheGreek

Quote:

Originally Posted by Seanp156

Good workout tonight, you should be proud Pete

. I thought rack deads would be a good idea since when I failed 440lbs it was right below my knees.

Good job on the rack pulls, but you boys shouldn't smoke each other's poles just yet:

1. If you're rack pulling more than 110% of your normal pull off of the floor, you're not setting the pins low enough. Your deadlift is around 435. An additional 10% of this is 480. If you're pulling more than 480 out of the rack, the pins are too high. Read this: http://www.westside-barbell.com/Arti...0Training2.pdf

2. Heavy rack pulls will smoke your CNS faster than deadlifts off the floor. Don't do these too often or you'll burn out faster than stink on shit.

3. Rack pulls are not that beneficial because the positioning of the body and leverages will be completely different than if you lifted the bar off the floor. You're better off doing reverse band deadlifts off the floor so your body will stay in the same position. You also have to set the bands so you're not pulling more than 10% over and above your normal max off the floor.

4. I'm still trying to figure out how I will kill you on Saturday.

Posted by: PeteTheGreek

Oh, and I can tell from the detail in your post that you are once again writing shit down in the gym.

Posted by: fufu

Quote:

Originally Posted by PeteTheGreek

you boys shouldn't smoke each other's poles just yet

I can't get through the day without a warm throbbing rod in my mouth...preferably Sean's....

Posted by: AndrewSS

^ BAHAHAHAHAHAHHAHA

Posted by: PeteTheGreek

Moderators, get this colon cowboy out of here. wtf?

Posted by: fufu

Quote:

Originally Posted by PeteTheGreek

Moderators, get this colon cowboy out of here. wtf?

Would you like to be my pony? Yeehaw!!!

Posted by: BigDyl

lawl I see the deadlift force is strong with this one.

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

1. If you're rack pulling more than 110% of your normal pull off of the floor, you're not setting the pins low enough. Your deadlift is around 435. An additional 10% of this is 480. If you're pulling more than 480 out of the rack, the pins are too high. Read this: http://www.westside-barbell.com/Arti...0Training2.pdf

2. Heavy rack pulls will smoke your CNS faster than deadlifts off the floor. Don't do these too often or you'll burn out faster than stink on shit.

3. Rack pulls are not that beneficial because the positioning of the body and leverages will be completely different than if you lifted the bar off the floor. You're better off doing reverse band deadlifts off the floor so your body will stay in the same position. You also have to set the bands so you're not pulling more than 10% over and above your normal max off the floor.

4. I'm still trying to figure out how I will kill you on Saturday.

1. The pins were as low as they could be in that power rack that I used... They were on the bottom rung. Only thing I could've done is rotated them around so they hanged lower.

2. I don't intend to them very often.

3. I don't have bands.

4. I'm looking forward to it.

And no sir, I'm not questioning the handler.

Posted by: CowPimp

Quote:

Originally Posted by PeteTheGreek

Good job on the rack pulls, but you boys shouldn't smoke each other's poles just yet

Too late... about 7 or 8 times over...

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Moderators, get this colon cowboy out of here. wtf?

I can see you haven't been around to the other forums like Open Chat... They're much worse than the journal section... As you can see, Cowpimp has no problem with such talk.

Posted by: PeteTheGreek

1. Stand on some plates next time you do them

2. Good

3. Buy some

4. No you won't

PS: tell fufu and that flamethrower with the mullet to stop gobbling each others knobs and go out and get some poontang pie, preferably not from their cousins

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

I can see you haven't been around to the other forums like Open Chat... They're much worse than the journal section... As you can see, Cowpimp has no problem with such talk.

Your journal is like 10x worse than open chat, haha!

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

1. Stand on some plates next time you do them

2. Good

3. Buy some

4. No you won't

PS: tell fufu and that flamethrower with the mullet to stop gobbling each others knobs and go out and get some poontang pie, preferably not from their cousins

That's great...

#3. Aren't the bands needed for deadlifting in the hundreds?

Quote:

Originally Posted by CowPimp

Your journal is like 10x worse than open chat, haha!

I guess it is now... Before Foreman and Myk were banned, it wasn't...

Posted by: fufu

Quote:

Originally Posted by PeteTheGreek

Oh...I don't intend on getting it from my cousins...

I think Greek men are just dreamy...

Posted by: fufu

I have light jump stretch bands from elitefts, Sean. They were like 25 bucks, they can be used for deadlifts I believe...

Posted by: Seanp156

I saw some minibands etc that are pretty cheap, but I would think they'd snap with 500-600+.

Posted by: fufu

Yeah, I'm not sure if minibands are supposed to be used with alot of weight...or any weight at all?

Posted by: PeteTheGreek

Not sure what you mean by "deadlifting in the hundreds". the deload from the bands depends on how high i set the pins. Last time I did them the deload was about 50 pounds. Prior to that I had the pins set two holes higher, which brought the deload to over 100 lbs, which was too much. I was pulling 700 but my regular max is 600. The bands were still stretching when I stood all the way up with the bar so i wasn't getting much lockout work. the bands were still doing all the work. You want to set the bands so that they help the bar off the floor but you have to grind the lockout. You want to set the bands so that when you're standing straight up, the bands are completely deloaded.

Posted by: PeteTheGreek

You'll need the heavy bands. they are about 2 inches wide.

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Not sure what you mean by "deadlifting in the hundreds". the deload from the bands depends on how high i set the pins. Last time I did them the deload was about 50 pounds. Prior to that I had the pins set two holes higher, which brought the deload to over 100 lbs, which was too much. I was pulling 700 but my regular max is 600. The bands were still stretching when I stood all the way up with the bar so i wasn't getting much lockout work. the bands were still doing all the work. You want to set the bands so that they help the bar off the floor but you have to grind the lockout. You want to set the bands so that when you're standing straight up, the bands are completely deloaded.

I meant, aren't the bands needed for deadlift in hundreds $$$ wise for a set. They're at least like $80 a piece, right?

Posted by: fufu

http://www.flexcart.com/members/elit...id=114&pid=245

Posted by: PeteTheGreek

You'll need the strong flex bands. $32 each. Why don't you skip that next video game purchase, which does nothing but smoke what's left of your brain, thereby impairing your judgment to the extent that you correspond with anal astronauts that call themselves fufu, and get the bands instead? also, check out the guy deadlifting with the bands in the rack and how the bands are completely deloaded at the top of the lift.

http://www.flexcart.com/members/elit...id=138&pid=245

Posted by: fufu

The Final Frontier: Sean's Rectum.

Posted by: Seanp156

Hahaha, Pete you're such an asshole.

Hrmm... Would it be worth it to get the Band Pack for $175?

Posted by: AndrewSS

hahaha the final frontier, seans rectum... fufu is 1337

Posted by: DOMS

Quote:

Originally Posted by fufu

The Final Frontier: Sean's Rectum.

You used the wrong picture:

Posted by: fufu

Quote:

Originally Posted by DOMS

You used the wrong picture:

That is true...multiple access at once. Andrew can attest to this.

Posted by: Seanp156

Dear god....

Posted by: AndrewSS

fufu knows no limits... heh

Posted by: fufu

This is true, once I got my arm in my ass past my elbow...I can get it farther too I think.

Posted by: Seanp156

I can't wait to see what everyone says about this saturday and sunday...

Posted by: fufu

True......story.

Posted by: AndrewSS

Posted by: Brutus_G

Quote:

Originally Posted by fufu

I can't get through the day without a warm throbbing rod in my mouth...preferably Sean's....

I get the same way thinking about coffee!

Posted by: Brutus_G

Quote:

Originally Posted by PeteTheGreek

Fufu's about 2 inches wide.

True story.

Posted by: Seanp156

Hahahaha. Nicccccce. http://www.youtube.com/watch?v=eizhriVZg7k

Posted by: fufu

This journal is still radiating awesomeness from last night.

Posted by: AndrewSS

nice, nicccceee, niiiiiiiicccceee

Posted by: AndrewSS

I just had an epic battle. 6 player computer skirmish, free for all. I came in 2nd....

but it was epic. I had like 2 full attacks on the final enemy. The orks had high ground in the middle and they were pwning pretty gut (their new ranged unit is leet). At the end of the game I had like 550 kills, they had like 950 kills. I was way more aggressive than them, I should have just let them attack me thus my marine squads woulda done better... oh well. It was EPIC. The game lasted just over 1 hour too.

Posted by: fufu

Posted by: AndrewSS

Quote:

Originally Posted by fufu

i serve the emperor.

Posted by: Seanp156

Meh...

BB Flat Bench
45lbs x 14
95lbs x 6
135lbs x 20
135lbs x 10
135lbs x 7-9 or so
135lbs x 7-9 or so
135lbs x 11
135lbs x 6-9 or so
135lbs x 6-9 or so

the goal was 100 reps, lost count because I'm "not allowed to write things down."

Pete told me I wasn't gripping the bar hard enough, and to just think about when I jack fufu off...

Incline DB Press
40lbs x 10
45lbs x 8
40lbs x 7-9
40lbs x 7-9

1 arm DB Rows
60lbs x 12
70lbs x 10
60lbs x 12
60lbs x 12 right arm, 8 left arm

HS Rear Delt Rows
180lbs x 10
180lbs x 8
230lbs x 6ish
230lbs x 6ish

13-14 minutes treadmill walking and jogging @ 6mph

stretch + rotator cuff work

Posted by: fufu

but seriously, squeezing the bar hard helps a ton.

Why aren't you allowed to write things down?!@?!?

Posted by: AndrewSS

Sean! have you seen this!!!

http://youtube.com/watch?v=PZm01tUlPi8

ziggity... bahahahaha annoyed yet?

Posted by: AndrewSS

How was your religious g4ming session this afternoon?

Posted by: fufu

ROFL, that video/song makes me roflcopter whenever I see/hear
it.

Posted by: Seanp156

BB PL Squats
45lbs x 8
135lbs x 6
135lbs x 3
135lbs x 3
205lbs x 3
245lbs x 1 (belt & wrist wraps on)
315lbs x 1 (warmups)
335lbs x 3
335lbs x 2
335lbs x 3
335lbs x 3
335lbs x 2

3RM PR @ 335

Hyper Extensions
warmups
40lbs DB x 8
40lbs DB x 7
40lbs DB x 7
40lbs DB x 8

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

stretch

Driving home in the camaro was fun, it snowed some... I was going ~25-30mph on a lot of the freeway

Posted by: DOMS

Nice. Those Hyper-extensions look brutal.

Posted by: Seanp156

Thanks. They weren't too bad though, I usually use 50-60lbs with a DB or 65lbs or so with a cambered bar, but I pulled heavy thursday and squatted heavy today so I took it a little easier.

Posted by: Nate K

Floatin in ecstasy....chkk! Bone Thugs know how to do it.

Posted by: BigDyl

nnnnNNNNIIIIiiiiiccceeee

Posted by: Brutus_G

Niccccceee Pr on the squats Sean.

Posted by: fufu

Nice squats.

I bet your real 3RM is like 350 because you did 335x3 for several sets. Good job!

Posted by: KelJu

Jumping on the nice squat bandwagon.

It feels good to squat heavy, doesn't it?

Posted by: AndrewSS

Great job seany...

Posted by: TriZZle305

Congradulatiosn man you've had some nice success staying focused... i have to get myself back accountable the last time you posted on my journal was a year ago lol

Posted by: Seanp156

Quote:

Originally Posted by TriZZle305

Congradulatiosn man you've had some nice success staying focused... i have to get myself back accountable the last time you posted on my journal was a year ago lol

Holy shit, I never thought you'd be back here...

Posted by: DeadBolt

Wussup killer!

Lookin good in here man #'s are through the roof!!!!!! Good shit man!

Yea snow sux ass...I loaded a shit load of sand bags in the bed of my pickup for some traction!

Posted by: BigDyl

Quote:

Originally Posted by KelJu

Jumping on the nice squat bandwagon.

It feels good to squat heavy, doesn't it?

Yeah, punk, I'll be caught up to your squat numbers soon.

Posted by: KelJu

Quote:

Originally Posted by BigDyl

Yeah, punk, I'll be caught up to your squat numbers soon.

Not a chance. I am still getting stronger.

Posted by: KelJu

Quote:

Originally Posted by KelJu

Not a chance. I am still getting stronger.

No seriously, the friend in me wants you to succeed. The competitive asshole in me wants you to fail miserably and acknowledge that I am the greatest.

Posted by: Seanp156

Speed Bench Press
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

Seated Military Press
warmups
135lbs x 5
135lbs x 4
115lbs x 8
115lbs x 6

Pullups
wide grip overhand
BW x 7
BW x 4
BW x 4
BW x 3
mid grip underhand
BW x 5
BW x 5

Dips
BW x 15
BW x 9
BW x 7

BB Rows
warmups
185lbs x 5 (straps)
175lbs x 6
175lbs x 6
175lbs x 8

15 minutes stationary bike
random hill
10/20 resistance
3.76 miles
100 cals

stretch +rotator cuff work

Posted by: AndrewSS

ohhh yeah, nice pull ups.... OMG even better dips... OOO OOOO OOO

Posted by: AndrewSS

is your back pussy moist?

Posted by: Seanp156

Heh, I need to finish watching Borat sometime.

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