Sean's going for strength. [Forum Archive]

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Sean's going for strength.

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Posted by: fufu

I watched them all and fapped consecutively.

Posted by: Bakerboy

Nice job!

Posted by: AndrewSS

Nice job seany... looked like some real good lifts

Posted by: AndrewSS

seany... youre not too far from mr. fufu in total post0rZ

Posted by: Bakerboy

^ Let's tie things up shibori style.

Posted by: AndrewSS

^ oooo baby

Posted by: Bakerboy

How to bunny hop.

Posted by: AndrewSS

geeez... the epic threads are so close!

Posted by: Bakerboy

Posted by: fufu

^ lawl

Posted by: Brutus_G

My first thoughts were wow he went to deep for a PL squat lol! You had that shit i would find that blind judge and kick his ass.

Quote:

Originally Posted by Seanp156

Vids:

Squat
347lbs x 1
380lbs x 0
380lbs x 0

Bench
204lbs x 1
220lbs x 1
243lbs x 1

Deadlift
404lbs x 1
430lbs x 1
440lbs x 0

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

^ oooo baby

Why does that turn you on? You're gay... You must be picturing a man tangle up in those ropes like that.

Posted by: AndrewSS

Quote:

Originally Posted by Seanp156

Why does that turn you on? You're gay... You must be picturing a man tangle up in those ropes like that.

Posted by: Seanp156

Quote:

Originally Posted by Bakerboy

Only 6 more posts and this will be the most posted journal/ thread in IM history. With that in mind, I must say I'm honoured and privaleged to have posted in it sir.

Me too. Well here's to a little bit of IM history.

Not if I have anything to say about it!

Posted by: Double D

Wrong, Emma has more posts in hers.

Posted by: Seanp156

Quote:

Originally Posted by Double D

Wrong, Emma has more posts in hers.

Uhhh...

Emma hasn't even broken 3000 in hers, ours are both over 4200.

Posted by: fufu

Quote:

Originally Posted by Seanp156

Not if I have anything to say about it!

let's the whores decide....they are the true players of total postage.

Posted by: fufu

black then white are...all I see...in my infancy

red and yellow then came to be, reaching out to me

let's me see

there is

so much more and

beckons me

to look through to these

infinite possibilities...

Posted by: P-funk

looks like your glutes are getting stronger. you have less adduction and interal rotation of your femur (going less knock kneed) on the deadlift.

Posted by: Seanp156

Quote:

Originally Posted by P-funk

looks like your glutes are getting stronger. you have less adduction and interal rotation of your femur (going less knock kneed) on the deadlift.

I worked on it pretty hard by using bulgarian squats and pull-throughs about 3-4 weeks up to my meet, but it still wasn't enough time, add in missing 2 weeks of training from being sick. On 430 knees went in a little, but it was definately less than back in october.

Also, I think my stance is a little wide for conventional isn't it?

Posted by: P-funk

Quote:

Originally Posted by Seanp156

I wouldn't worry about the stance. Pull with what feels most comfortable for you. The stance is variable, and people always want to put a name to things. Just pick the weight up.

Posted by: AndrewSS

Quote:

Originally Posted by fufu

black then white are...all I see...in my infancy

red and yellow then came to be, reaching out to me

let's me see

there is

so much more and

beckons me

to look through to these

infinite possibilities...

well whaddu know... mr. fufu is making his way to be an uber leet quoterizer of tool and such....

Posted by: fufu

andrew, who are you to wave your finger?

Posted by: AndrewSS

i mess around just a little boy...

even if you say just one more, I wont leave you alone!

Posted by: Triple Threat

Exactly what was wrong with your third squat attempt?

Posted by: Seanp156

Quote:

Originally Posted by Triple Threat

Exactly what was wrong with your third squat attempt?

I think the judges called it for depth, though I've definately seen much higher squats with 3 whites.

Posted by: fufu

I think it is because they didn't like your color coordinated PL attire.

However, I have made a few phone calls, and you won't be seeing those judges anymore. That is incase you decided to dig up them in over 12 different locations spanning the globe...

Posted by: Triple Threat

Quote:

Originally Posted by Seanp156

I think the judges called it for depth, though I've definately seen much higher squats with 3 whites.

It looked good to me, but what do I know? There really should be a standard. Do the various federations have different rules?

Posted by: Seanp156

Quote:

Originally Posted by Triple Threat

It looked good to me, but what do I know? There really should be a standard. Do the various federations have different rules?

Different rules I think so, but as far as depth goes I think it's the same in rulebooks, but it's often judged differently... Don't quote me on that though.

Posted by: Brutus_G

Quote:

Originally Posted by fufu

I think it is because they didn't like your color coordinated PL attire.

However, I have made a few phone calls, and you won't be seeing those judges anymore. That is incase you decided to dig up them in over 12 different locations spanning the globe...

Man it turns me on when you talk dirty.

Posted by: fufu

happy birthday to you, happy birthday to you, happy birthday dear Seeeaa-ann, happy birthday to you!

Posted by: AndrewSS

OMG OMG OMG ITS SEANS 21st BIRTHDAY!!!!

WOOT

!!!!!!!

Posted by: fufu

YouTube Video

Posted by: Seanp156

Flat BB Bench
45lbs x 8
95lbs x 7
135lbs x 4
165lbs x 4 (warmups)
185lbs x 5 easy
195lbs x 5 PR for 5 reps I think
195lbs x 5
195lbs x 5
185lbs x 5

Flat DB Bench with Hammer grip
60lbs DB's x 15
60lbs DB's x 7 - nothing left

Seated Face Pulls w/ straight bar
60lbs x 12
70lbs x 10
70lbs x 10

15 mins stationary bike
3.40 miles

stretch + rotator cuff work

Posted by: fufu

OOO a bench PR, very nice!

Posted by: fufu

next week you can bump up to 200 for 5?

Posted by: Bakerboy

Quote:

Originally Posted by fufu

next week you can bump up to 300 for 20?

* * *

Posted by: Brutus_G

Wow a Pr on bench! happy birthday Sean even if its late couldn't get on for a couple of days.

Posted by: fufu

Sean, no comment on the Maynard video I posted???

Posted by: Seanp156

Took it fairly easy today.

BB PL Squats
45lbs x 2 sets of warmups
135lbs x 4
135lbs x 3
205lbs x 3 (wrist wraps on)
265lbs x 8 sets x 3 reps (belt on, fairly loose, 3rd notch from end)

Hyper Extensions
warmups
50lbs DB x 2 sets x 8 reps
50lbs DB x 6 reps

Kneeling Rope Cable Crunches
150lbs x 20
170lbs x 20 - ties PR rep wise
170lbs x 10 or 12

DB Hammer Curls Alternating
35lbs x 16 - 8 per arm
40lbs x 12
40lbs x 12

Front Squats SS With BB Curls
135lbs x 6 - 75lbs x 8
135lbs x 6 - 75lbs x 7
135lbs x 8 - done

stretch

Posted by: Archangel

Lookin strong my Friend, seen your vids, I have NO idea what was wrong w/your squat, looked Good to me!!! Keep it up Brother Sean!!!

Posted by: PeteTheGreek

we're benching friday at 4:00

Posted by: Seanp156

Standing BB Military Press
45lbs x 8
95lbs x 6
115lbs x 4 (warmups)
145lbs x 4
145lbs x 3
125lbs x 6
125lbs x 4 or 5?

Wide Pronated grip Pullups
BW x 6
BW x 6
BW x 5
BW x 5

Dips
BW x 6
+25lbs x 4 (warmups)
+45lbs x 3 sets x 6 reps
+45lbs x 5 reps

1-arm DB Rows
60lbs x 6 warmups
75lbs x 2 sets x 8 reps

T-bar Lever Rows
+90lbs x 2 sets x 12 reps

15 Minutes Elliptical
interval course
192 cals
1.31 miles

stretch + rotator cuff work

Posted by: AndrewSS

Gee sean... good rowing...

Posted by: fufu

row row row your boat, gently down the stream, merrily merrily merrily merrily, Sean is but a dream!

Posted by: Seanp156

Conventional Deadlifts
135lbs x 10
225lbs x 4 (belt on)
275lbs x 2
315lbs x 1
365lbs x 1
405lbs x 1
440lbs x 0 (got 1 or 2 inches up, then dropped)

Reverse Hyper Extensions with free weight strapped to ankles (rigged using knee wraps and a workman's belt)
50lbs x 14
50lbs x 10
50lbs x 7 (setup was screwed)
50lbs x 10
50lbs x 10

Cybex Leg Press
warmups
360lbs x 3 sets x 12 reps

Declined Situps
25lbs x 20
25lbs x 12

stretch

Posted by: AndrewSS

gee wiz seany... solid workout... are you still mad at me for working out at my place?

Posted by: Seanp156

Flat BB Bench
45lbs x 12
45lbs x 12
95lbs x 6
135lbs x 6
165lbs x 2
185lbs x 5
205lbs x 2 sets x 5 reps
205lbs x 4
205lbs x 2 sets x 3 reps

Incline DB Press
55lbs x 6 warmup
70lbs x 4 sets x 6 reps PR - best was 70's for 2 sets of 6

HS Rear Delt Rows
+90lbs x 10
+180lbs x 10
+180lbs x 10
+180lbs x 10
+230lbs x 6

10 minutes stationary bike
10/20 resistance
random hill course
2.42 miles

stretch + rotator cuff work

Posted by: Bakerboy

Your Avi got me all messed up. I was about to say holy shit Andrew can do db presses with 70's for reps- when did this happen!

Nice workout Sean.

Posted by: Seanp156

Quote:

Originally Posted by Bakerboy

Your Avi got me all messed up. I was about to say holy shit Andrew can do db presses with 70's for reps- when did this happen!

Nice workout Sean.

Andrew's going to hate himself now.

Posted by: AndrewSS

Quote:

Originally Posted by Seanp156

Andrew's going to hate himself now.

Posted by: Brutus_G

True the double avi things is very confusing lol.

Posted by: fufu

Andrew, use paint and make a little doodie underneath your little lad. Kinda looks like he is shitting.

Posted by: fufu

what was that little line you used to whisper to me that made me all hot and bothered?

"You're such an inspiration for the ways that I will never ever choose to be."

wowz, I almost fappped thinking about it.

Posted by: KelJu

Wow, Sean I saw the video of your 380 squat. That was fucked up, because your legs went to parallel. The judge must have been stupid or something.

Posted by: Seanp156

Kinda shitty workout today, felt a little drained, but it was ok.

Speed Bench
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

Standing Military Press
45lbs x 8
95lbs x 6
115lbs x 3 sets x 8 reps

Wide Pronated Pullups
BW x 2 sets x 6 reps

Close Parallel Grip Pullups
BW x 6

Close Grip Bench Press
135lbs x 2 sets x 10 reps

T-Bar Lever Rows
+45lbs x 6
+90lbs x 4
+115lbs x 2 sets x 8 reps PR (6 reps was old PR)

15 minutes elliptical
interval course
210 cals
1.40 miles

stretch + rotator cuff work

Posted by: fufu

gj with your PR there Seany...

Posted by: PeteTheGreek

Peter Puffer:

Bench Friday at 4:00.

Squat Saturday at 8:00.

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Peter Puffer:

Bench Friday at 4:00.

Squat Saturday at 8:00.

Interesting... Sounds good. I might be 10-30 mins late friday though... Maybe not.

_______________________________

Good workout today, lowered RI's to make myself work harder.

Speed Box Squats (Low box)
45lbs warmups
135lbs x 6
135lbs x 3
185lbs x 8 sets x 3 reps (wrist wraps on) ~30-40 sec RI's

Cybex Leg Press
180lbs x 6
360lbs x 4
450lbs x 4
540lbs x 3 sets x 6 reps ~90 sec RI's

Hyper Extensions
warmups
60lbs DB x 4 sets x 5 reps ~90 sec RI's

Seated Cambered Bar Shrugs
95lbs x 15
145lbs x 15
145lbs x 15
145lbs x 12 ~60 sec RI's

Declined Situps
25lbs x 10 warmup
40lbs x 3 sets x 12 reps ~60 sec RI's

3 sets of calves

stretch

Posted by: PeteTheGreek

Quote:

Originally Posted by Seanp156

3 sets of calves

WTF?

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

WTF?

OMG I did calves... Tim does them too.

Posted by: AndrewSS

Quote:

Originally Posted by PeteTheGreek

WTF?

seans leaving the power-lifter world and going into competitive body-building now.... fufu and I are his new oil boys.

Posted by: fufu

Just checking in to make sure the homestatic level of gay is being maintained...

Posted by: Seanp156

Posted by: Bakerboy

YouTube Video

Posted by: AndrewSS

swing on the spiral.

Posted by: Seanp156

Good workout

Flat BB Bench
45lbs x 2 sets x 12 reps
95lbs x 6
135lbs x 4
175lbs x 3
205lbs x 1
225lbs x 3 sets x 3 reps PR old 3RM was 215
225lbs x 2 + 1 with spot
225lbs x 1, attempted a 2nd, but got way out of my groove

Incline DB Press
60lbs x 5 warmup
75lbs x 3 sets x 5 reps PR

HS Rear Delt Rows
+180lbs x 10
+230lbs x 10
+230lbs x 8 or 10
+230lbs x 8

15 minutes stationary bike
10/20 resistance
random hill course
3.50 miles

stretch + rotator cuff work

Posted by: fufu

good job on the bench, I knew you had it in you.

Posted by: Seanp156

Vids

My 225lbs x 3
Pete's 455lbs x 1
Pete's 525lbs x 1
Tim's first 405lbs x 1
Tim's second 405lbs x 1

Posted by: Seanp156

Didn't get enough sleep... Probably 4-5 hours worth.

BB PL Squats
45lbs warmups
135lbs x 6
135lbs x 3
205lbs x 2 (wrist wraps on)
265lbs x 1 (belt on)
315lbs x 1
315lbs x 4 sets x 3 reps each set seemed progressively worse

Romanian Deadlifts
135lbs x 6
185lbs x 6
225lbs x 3 or 4 sets x 6 reps

Rope Cable Crunches
150lbs x 3 sets x 12 reps

DB Hammer Curls Alternating
40lbs x 16 (8 per arm)
35lbs x 16

stretch

Posted by: Brutus_G

Quote:

Originally Posted by fufu

Just checking in to make sure the homestatic level of gay is being maintained...

LOL

Posted by: Brutus_G

Good job on the bench your getting very strong Sean.

Posted by: AndrewSS

Quote:

Originally Posted by Seanp156

Vids

My 225lbs x 3
Pete's 455lbs x 1
Pete's 525lbs x 1
Tim's first 405lbs x 1
Tim's second 405lbs x 1

geez... good videos seany

Posted by: Seanp156

Good workout.

Speed Bench Press
45lbs x 12
95lbs x 6
Close Grip
145lbs x 3 sets x 3 reps
Mid Grip
145lbs x 3 sets x 3 reps
Wide Grip
145lbs x 3 sets x 3 reps - 30-40 sec RI's

T-Bar Rows
warmups
+135lbs (3 plates) x 4 sets x 6 reps PR - 90 sec RI's

Shoulder Press on Machine Squat
warmups
+180lbs (2 plates per side) x 2 sets x 5 reps PR
+145lbs x 2 sets x 5 reps - 60 sec RI's

1-Arm DB Rows
60lbs x 6 warmup
70lbs x 2 sets x 10 reps per side - 60 sec RI's

CG Bench Press
155lbs x 10
155lbs x 9

15 minutes elliptical
hill course
10/20 resistance
202 cals
1.38 miles

stretch + rotator cuff work

Posted by: fufu

look who it is, Mr. Sean PR MAN.

Posted by: PeteTheGreek

Bench: Saturday at 8:00
Squat: Sunday at 8:00

Posted by: Seanp156

Good workout, I was only in the gym for a total of 1 hour.

Speed Sumo Deadlifts (no belt)
135lbs x 6
185lbs x 4
225lbs x 2
265lbs x 6 sets x 2 reps - 45 sec RI's

Bulgarian Squats
20lbs x 4 each leg warmups
40lbs x 2 sets x 8 reps
40lbs x 6 reps - RI's got a little screwy... probably around 90 seconds

BB Shrugs
135lbs x 10
225lbs x 2 sets x 12 reps (straps) - 60 sec RI's

Pull Throughs
90lbs x 10
120lbs x 2 sets x 10 reps - 60 sec RI's

Decline Situps
25lbs x 8 warmup
45lbs x 2 sets x 10 reps - 60 sec RI's

stretch

Posted by: AndrewSS

Jizz sean, good stuff

Posted by: Seanp156

I was an hour early, so I took it a little easy since I didn't have a spotter.

BB PL Squats
45lbs x 2 sets warmups
135lbs x 3
135lbs x 3
205lbs x 2 (wrist wraps on)
265lbs x 1 (belt on)
315lbs x 5 PR for reps w/ 315
315lbs x 4 (didn't feel confident for a 5th)
315lbs x 2 sets x 3 reps (3rd set was probably the best)

BB Romanian Deadlifts
45lbs x warmups
135lbs x 6
185lbs x 4
245lbs x 3 sets x 6 reps

Kneeling Rope Cable Crunches
170lbs x 15
170lbs x 15
170lbs x 12

BB Curls
85lbs x 2 sets x 6 reps
75lbs x 6

Forearm Curls
95lbs x 15
115lbs x 2 sets x 12 reps

stretch

Posted by: fufu

Congratulations SImba.

Posted by: fufu

So Seany....how is your cut/recomp going?

Posted by: Seanp156

Decent workout, strength felt a little down so I did some higher rep shit.

Speed Bench
45lbs x 12
95lbs x 6
Close Grip
145lbs x 2 sets x 3 reps
Mid Grip
145lbs x 2 sets x 3 reps
Wide Grip
145lbs x 2 sets x 3 reps - 30 sec RI's

1-Arm DB Rows
60lbs x 6
75lbs x 4 warmup
90lbs x 2 sets x 6 reps - 90 sec RI's
70lbs x 2 sets x 10 reps -60 sec RI's

Shoulder Press on Machine Squat
warmup
+140lbs x 8
+140lbs x 5 - 60 sec RI's - dead

Wide Grip Lat Pulldowns
130lbs x 12
130lbs x 12
130lbs x 10 - 60 sec RI's

Dips
BW x 12
BW x 12
BW x 9 - 60 sec RI's

15 mins Elliptcal
Interval Course
10/20 resistance
1.26 miles

stretch + rotator cuff work

Posted by: DeadBolt

Damn sean lookin fuckin good in here bro! Looks like those weights have been growing nicely! Grats on all the PRs!!!

Posted by: Seanp156

Good workout, made me sweat like a $5 hooker on friday night.

Front Squats
45lbs x 8
95lbs x 6
135lbs x 4
185lbs x 2 sets x 6 reps
185lbs x 5 - 90 sec RI's

Bulgarian Squats (the more I do these, the more I like them even though they rape me)
20lbs DB's x 4 per leg warmup
50lbs DB's x 2 sets x 6 reps per leg - 90 sec RI's

Pull-Throughs
90lbs x 10 warmup
130lbs x 3 sets x 10 reps - 60 sec RI's

Barbell Shrugs
135lbs x 10
185lbs x 6
245lbs x 2 sets x 10 reps (straps) - didnt track RI's
185lbs x 20 (straps)
135lbs x 20 (no straps)

Cybex Ab Crunch
#8 x 2 sets x 10 reps

Leg Raises
BW x 2 sets x 15 reps

stretch

Posted by: fufu

you and herman workout together?!???

you both did frontal squats. Did you do them face to face whilst naked and sweating?

Posted by: PeteTheGreek

Salad Tosser:

Bench: Friday 4:30
Squat: Sunday 8:00

Posted by: Seanp156

My abs and Quads were/are pretty damn sore from yesterday, low back was a little tight too.

Flat Barbell warmups
45lbs x 12
95lbs x 6
135lbs x 4
2-board Press
185lbs x 5
205lbs x 3
225lbs x 3
245lbs x 2
245lbs x 1
245lbs x 2 loose
245lbs x 2 tight
245lbs x 0 - nothing left, brought it down to about 1-2 inches away from the board and my muscle tension went away, it was kind of funny.

Flat DB Bench Press
60lbs x 12
60lbs x 9
60lbs x 10
60lbs x 10

Face Pulls from low Pulley
90lbs x 10
100lbs x 10
110lbs x 10
120lbs x 7
110lbs x 8 or 9

15 minutes stationary bike
10/20 resistance
3.4 miles

stretch + rotator cuff work

Posted by: Seanp156

Half the other guys went to Lexen today, which I didn't know about, but Lynn came in for a while, and Todd stuck around.

BB PL Squats
45lbs x 8
135lbs x 3
135lbs x 3
205lbs x 2
265lbs x 1
315lb x 6 sets x 3 reps

DB Romanian Deadlifts
65lbs x 3 sets x 12 reps

Rope Cable Crunches
150lbs x 20
170lbs x 3 sets x 12 reps

Preachers Curls
60lbs x 3 sets x 8 reps

Standing Calfs
#8 x 3 sets x 15 reps

stretch

Back felt/feels a little tight.

Posted by: PeteTheGreek

Toe Jam Licker:

Tim and I will be at Lexen the next two Sundays getting ready for our meets

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Toe Jam Licker:
That's a new one.

Tim and I will be at Lexen the next two Sundays getting ready for our meets
Do they have any equipment there for abs etc, or is it mostly just power racks barbells and the monolift?

Posted by: PeteTheGreek

No ab machines but you can improvise with bands. The monolift is the single greatest invention ever made in the history of fitness

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

The monolift is the single greatest invention ever made in the history of fitness

What'd Tim end up doing?

Posted by: PeteTheGreek

605 for a couple of singles0 He had trouble unracking the weight but we fixed it on his last set

Posted by: Seanp156

Left shoulder's been feeling a little weird the last 5 days or so... Not really painful, but not "normal." I think I'm going to take a week off after next week's finished.

Speed Bench
45lbs x 10
95lbs x 6
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 - 30 sec RI's

Mid Grip Pullups
BW x 2 sets x 6 reps
Wide Grip
BW x 2 sets x 4 reps

Seated DB Military Press
50lbs x 3 sets x 10 reps

Seated Dorsi Flexor Machine Rows
120lbs x 10
150lbs x 2 sets x 10 reps

Barbell Skull Crushers
65lbs x 3 sets x 8 reps

T-bar Rows Wide Grip (basically a bent barbell row)
+90lbs x 2 sets x 10 reps

15 mins elliptical
1.27 miles
10/20 resistance
186 cals

stretch + rotator cuff work

Posted by: PeteTheGreek

Quote:

Originally Posted by Seanp156

Left shoulder's been feeling a little weird the last 5 days or so... Not really painful, but not "normal." I think I'm going to take a week off after next week's finished.

Scrotum Sack:

Bench Fri at 4:30-5:00
Squat Sunday: Tim and I are lifting at Lexen. Don't know about Lynn & Todd

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Scrotum Sack:

Quote:

Originally Posted by PeteTheGreek

Bench Fri at 4:30-5:00
Squat Sunday: Tim and I are lifting at Lexen. Don't know about Lynn & Todd

What time at Lexen on Sunday, 9:00? Also, do they have boxes there for squatting?

Posted by: AndrewSS

I sure could use a vacation...

Posted by: DeadBolt

Hey man watch that shoulder...I made that stupid mistake of "pushing" through it and fucked myself up for a long time...still not over it.

Listen to your body or it will bite harder then a rabit bitch on your sack

Solid lookin workouts thus far though bro!

How was your weekend?

Posted by: PeteTheGreek

Quote:

Originally Posted by Seanp156

What time at Lexen on Sunday, 9:00? Also, do they have boxes there for squatting?

Lynn and Todd are squatting at worlds at 8:00. Tim is squatting at Lexen at 9:00. I'm pulling but I don't know where yet.

Posted by: AndrewSS

OMG OMG OMG... I just cannot believe we got the last 2 copies! Jizz!

Posted by: fufu

I'm going on a moon safari
come with

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Lynn and Todd are squatting at worlds at 8:00. Tim is squatting at Lexen at 9:00. I'm pulling but I don't know where yet.

Hmm, I'd like to deadlift, I haven't deadlifted heavy for a while, but I don't know if Lynn was planning on me doing a heavy high box this week.

Posted by: Seanp156

Good workout, I was only lifting for about 50 minutes.

Conventional Speed Deadlifts
135lbs x 10 warmup slow/moderate speed
135lbs x 6 fast
185lbs x 4
225lbs x 6 sets x 2 reps - 30 sec RI's

Bulgarian Squats
30lbs DB's x 4 per leg warmup
60lbs DB's x 3 sets x 4 reps per leg - ~60-90 sec RI's

Glute Ham Raises
BW x 8 warmup
25lbs x 2 sets x 8 reps
BW x 2 sets x 10 reps - 60 sec RI's

Cybex Ab Crunch
#8 x 3 sets x 12 reps - 60 sec RI's

Oblique Side Bends
50lbs DB x 2 sets x 10 reps

Barbell Shrugs
135lbs x 8
185lbs x 6
245lbs x 3 sets x 10 reps (straps) - 60 sec RI's

Seated Plate Loaded Calf Raises
+180lbs x 15
+270lbs x 12
+270lbs x 12

stretch

Posted by: KelJu

Damn nice workout Sean!

Posted by: AndrewSS

Jizz, how do you like FORZA 2 so far!?

Posted by: Seanp156

Shitty ass workout...

Flat Barbell Bench
45lbs x 16
135lbs x 10
185lbs x 3 (even this felt a little heavy)
1-Board Press
205lbs x 3
235lbs x 2 (slow)
255lbs x 0
255lbs x 0
245lbs x 0
Waited ~5-10 minutes
3-Board Press
275lbs x 0
1-Board Press
225lbs x 2

Flat DB Press
50lbs x 8 warmup
70lbs x 2 sets x 8 reps
70lbs x 6

HS Rear Delt Rows
+180lbs x 10
+230lbs x 4 sets x 8 reps

15 mins Treadmill
Did some walk at 3-3.4 mph with an "8" incline

stretch + rotator cuff work

Oh and someone left their belt over by the bench on the seated military press spotting platform... I'm guessing it was Tim. Ben took it and threw it in the office.

Posted by: fufu

you gonna take a week? Sucks about the workout : /

Maybe you need do something new. Like totally new.

Posted by: Seanp156

Quote:

Originally Posted by fufu

you gonna take a week?

Probably... I might next week, but I was planning to the week after...

Quote:

Originally Posted by fufu

Maybe you need do something new. Like totally new.

I tend to agree.

Posted by: fufu

make something fun and interesting with new stuff you can progress easily with!

Posted by: Brutus_G

I love you Sean.

Posted by: AndrewSS

^ x2

Posted by: Seanp156

Felt a little weak today.

Trap Bar Deadlifts (no belt)
135lbs x 10
225lbs x 4
275lbs x 2
315lbs x 1
365lbs x 3 sets x 3 reps - I think the bar's something like 52 or 53lbs, so the actual weight is a bit higher

Plate Loaded Reverse Hypers (was going to do lying leg curls, but some girl was taking 10 minutes per set)
50lbs x 10
100lbs x 3 sets x 10 reps

Kneeling Rope Cable Crunches
150lbs x 12
170lbs x 20
170lbs x 14
150lbs x 14

2 sets of curls

stretch

Posted by: AndrewSS

^ jizz sean you do hefty with the cable crunches!!! JIZZZZZZ

Posted by: CowPimp

Hey, you still working out with that crew? Been to any meets lately?

Posted by: fufu

Quote:

Originally Posted by CowPimp

Hey, you still working out with that crew? Been to any meets lately?

Yeah, he has been to several middle school boy's swim meets. But he wasn't competing.

Posted by: Brutus_G

Quote:

Originally Posted by fufu

Yeah, he has been to several middle school boy's swim meets. But he wasn't competing.

He likes to spectate i take it?

Posted by: AndrewSS

^ jizz guyths, seans not gonna be very happy about this behind his back slander!

Posted by: Seanp156

Yes, I've been to many a middle school swim meet lately.

Posted by: fufu

Quote:

Originally Posted by Brutus_G

He likes to spectate i take it?

Yes, he spectates from a small hole in the boy's locker room.

Posted by: CowPimp

Quote:

Originally Posted by fufu

Yeah, he has been to several middle school boy's swim meets. But he wasn't competing.

Bahahaha!

Posted by: M.J.H.

Workouts are really looking good, dude. I love seeing a Westside journal, keep it up.

Posted by: Brutus_G

Quote:

Originally Posted by Seanp156

Yes, I've been to many a middle school swim meet lately.

Do you like the cock Sean lol?

Posted by: fufu

Strapped down to my bed
Feet cold
Eyes red
I'm out my head
Am I Alive?
Am I dead?
God damn!
Shit the bed!

Posted by: AndrewSS

^ jizz fufu... how cute

Posted by: PeteTheGreek

Balloon Knot Licker:

Bench: Sat at 8:00
Squat: Sun at 8:00 at Worlds. I'm taking a second attempt at Lexen

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Balloon Knot Licker:

Bench: Sat at 8:00
Squat: Sun at 8:00 at Worlds. I'm taking a second attempt at Lexen

I'm taking the rest of this week off, starting back on Tuesday. I can come to worlds and/or lexen if you need spotters.

Posted by: Seanp156

Took last week off, somewhat new program starts today.

Standing Military Press
45lbs x 10
45lbs x 8
95lbs x 6 (warmups)
120lbs x 3 sets x 6 reps - 2 min RI's

Weighted Chinups (underhand, medium width grip)
BW + 15lbs x 3 sets x 5 reps - 2 min RI's

Weighted Dips (wanted to do weighted pushups, but no vest and don't really feel like asking random people to put weight on me)
BW x 8 warmup
BW + 25lbs x 2 sets x 10 reps - 2ish min RI's

DB Rows
70lbs x 2 sets x 10 reps - 1 min RI's

Bentover Single Arm Cable Rear Delt Flies
30lbs x 9 right arm, 8 left arm
20lbs x 10 per arm RI =?? between 1-2 mins

Seated 2-hand DB overhead extension
60lbs x 9

Barbell Curls
85lbs x 7

15mins stair stepper
112 floor climbed
~105 cals

stretch + rotator cuff work

Posted by: soxmuscle

What is this new routine? Upper A, Lower A, Upper B, Lower B? What's the difference between the A & B workouts?

Posted by: Seanp156

Quote:

Originally Posted by soxmuscle

What is this new routine? Upper A, Lower A, Upper B, Lower B? What's the difference between the A & B workouts?

2 upper days, 2 lower days per week. 1A was today, 1B will be friday/saturday. The difference is movements/exercises.

Posted by: fufu

good job hitting all your weighted chin sets.

how did the overhead pressing feel?

Posted by: AndrewSS

you stupid bitch

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

Hey, you still working out with that crew? Been to any meets lately?

Yep, my last meet was on April 21st. One of the guys has a meet on thursday, the 14th, and a couple others on the 23rd and 24th.

Quote:

Originally Posted by fufu

good job hitting all your weighted chin sets.

how did the overhead pressing feel?

It was moderately challenging, I probably had a couple reps left in me on the last set and 4 reps or so left in me on the first 2 sets... Hopefully I'll get the capacity up to do 135 3x6.

Quote:

Originally Posted by AndrewSS

you stupid bitch

Nice to see you too asshat.

Posted by: fufu

I'm sure you will work up to 135 fine, just move up 5 lbs a week.

Posted by: Seanp156

Front Squats
warmups with bar, 95 and 135
165lbs x 3 sets x 5 reps w/ 1 sec pause in the hole. ~2-2.5 min RI's

Bulgarian Squats
20lbs DB's x 4 per leg warmup
40lbs DB's x 2 sets x 6 reps per leg - 2 min RI's

Romanian Deadlifts Resting bar on rack after each rep (rack was about 4-5 inches off ground)
warmups with bar, 135,185
225lbs x 2 sets x 6 reps

Standing Calfs
120lbs x 2 sets x 15 reps

Planks
3 x 1 minute hold

stretch

Posted by: Seanp156

Went to Tim's meet today. It was the Police and Fire games in Troy, where he's known as a "god" among other police and fire personnel. He took first overall at the meet, had the best squat and deadlift, and I think bench, I'm not sure.

Here are the videos.

1st Squat 600lbs x 1

2nd Squat 650lbs x 1

3rd Squat 700lbs x 1(that's a PR for him, never tried it before)

1st Bench 365 x 1

2nd Bench 400(405?) x 1

3rd Bench 450lbs x 0

1st Deadlift 550lbs x 0 (lockout issues with right hand/knees)

2nd Deadlift 550lbs x 1

3rd Deadlift 575lbs x 1

Posted by: PeteTheGreek

Vids up yet?

Posted by: PeteTheGreek

I guess so

Posted by: PeteTheGreek

Who's the guy that handed off Tim's first two benches? He's fukking huge!!!

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Who's the guy that handed off Tim's first two benches? He's fukking huge!!!

Posted by: fufu

Sean, was that you yelling "up" on Tim's last attempt?

Posted by: Seanp156

Yeah, why does it matter? You just wanted to make sure it was my sexy voice?

Posted by: fufu

Because I feel closer to you now.

Come to papa

Posted by: Seanp156

Posted by: fufu

^ good, I was going for a creepy stalker like vibe.

Posted by: Brutus_G

Quote:

Originally Posted by fufu

^ good, I was going for a creepy stalker like vibe.

You can follow me all you want baby!

Posted by: AndrewSS

gee wiz... sean is such a great camera man!!!!

Posted by: Seanp156

Flat BB Bench
45lbs x 10
95lbs x 6
135lbs x 4
185lbs x 3
205lbs x 4
225lbs x 3 sets x 2 reps (2nd set was best)
225lbs x 1+1 (little spot help on 2nd)
Having trouble with my right side lagging behind my left.

Incline DB Press
50lbs x 6 warmup
70lbs x 6

DB Floor Press
70lbs x 2 sets x 6 reps
70lbs x 4

Neutral Grip Pulldowns
120lbs x 3 sets x 8 reps

1-arm Cable Rows
50lbs x 2 sets x 8 reps

Cable Face Pulls
70lbs x 2 sets x 10 reps

Seated DB Curls
35lbs x 10 alternating (5 per)

Skull Crushers
75lbs x 8

15 mins treadmill incline at 6, 3.5 mph
.8 miles

stretch + rotator cuff work

Posted by: Brutus_G

You gonna cut for your next meet to meet a weight class or you trying to gain?

Posted by: Seanp156

I'm definately not going above the 198's yet. I might go to the 181's again, not sure. Right now I just want to get a little leaner.

Posted by: Seanp156

Quote:

Originally Posted by Seanp156

I'm definately not going above the 198's yet. I might go to the 181's again, not sure. Right now I just want to get a little leaner.

Stop being a pussy and go to the 220's!!

Hatfield Bar Box Squats (Not sure about box height, had a plate on it... Probably ~14")
75lbs (bar weight) x 8
165lbs x 5
165lbs x 5 (warmups)
255lbs x 4 sets x 3 reps (belt on)

Romanian Deadlifts
45lbs x 8
135lbs x 8
185lbs x 4
245lbs x 2 sets x 6 reps

Pull-Throughs
100lbs x 8
120lbs x 8
130lbs x 8

Kneeling Rope Cable Crunches
170lbs x 2 sets x 15 reps
150lbs x 15 reps

stretch

Posted by: PeteTheGreek

EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

I've read probably ~20 articles from there while at "work."

Posted by: fufu

Big pack on the back there, champ!

Posted by: Seanp156

Quote:

Originally Posted by fufu

Big pack on the back there, champ!

Posted by: fufu

pat

Posted by: fufu

get on aim

Posted by: Seanp156

Standing Military Press
45lbs x 10
45lbs x 6
95lbs x 6
115lbs x 2 (warmups)
125lbs x 2 sets x 6 reps
125lbs x 5 reps (failed 6th)

Speed Bench
45lbs x 10
95lbs x 6
Close Grip
145lbs x 3 sets x 2 reps

Mid Grip (pinkies on rings)
145lbs x 3 sets x 2 reps

Wide Grip (index on rings)
145lbs x 3 sets x 2 reps

Weighted Chinups (mid grip underhand)
BW + 20lbs x 2 sets x 5 reps PR
BW + 20lbs x 4 reps, pause + 1 rep

Weighted Dips
BW x 8 warmup
BW + 30lbs 2 sets x 10 reps PR (for 10 reps)

T-Bar Lever Rows (close grip)
+45lbs x 10
+90lbs x 8
+115lbs x 6 (warmups)
+135lbs (3 plates) x 2 sets x 6 reps
+115lbs x 8 reps

rotator cuff work
no cardio today, walked probably 5 miles yesterday around OSU campus at orientation, I won't need to do much extra cardio once fall comes.

Posted by: fufu

gj on the dual PR's kimosabe

How long were your overhead press RI's?

Posted by: KelJu

Great workout man, especially the weighted chin-ups.

Posted by: Brutus_G

Yeah those dips and chins are looking good man.

Posted by: Seanp156

Quote:

Originally Posted by Brutus_G

Yeah those dips and chins are looking good man.

Meh, I've done +45 2x8 on dips before... and +70 for 1x6, but still tis a PR for 10 reps. However, I've been using a narrow grip on dips than I did in the past so it's a little harder.

Overhead press RI's were ~2 minutes.

Posted by: Seanp156

Rack Deadlifts (lowest pin in the power rack, plates were around 3-4" off the ground).
45lbs x 10
135lbs x 10
225lbs x 4
315lbs x 2 (this actually felt harder than off the floor for me)
365lbs x 1 (belt on here)
405lbs x 1
455lbs x 1 (PR at this rack height)
495lbs x 0 (came of pins maybe an inch, but my back was too rounded and hips were too high to finish it).
405lbs x 3 sets x 3 reps (fully letting the weight rest on pins in between reps)

Glute Ham Raises
BW x 8
+25lbs x 6
+25lbs x 6
BW x 2 sets x 10 reps

Standing Cambered Bar Shrugs
135lbs x 10
185lbs x 8
255lbs x 10 (straps)
255lbs x 8 (straps were uneven)
255lbs x 10
225lbs x 10

Declined Situps
+25lbs x 10
+40lbs x 3 sets x 12 reps

stretch

Posted by: fufu

gj

Posted by: Seanp156

Friday 6/22/07

Nothing *too* harsh today, good overall.

Floor Presses (pinkies on rings)
45lbs x 10
135lbs x 6
165lbs x 3
185lbs x 3
205lbs x 3
205lbs x 3
205lbs x 3
185lbs x 5
185lbs x 5
185lbs x 7 (wanted 8, but 7 was iffy)

Key Presses (this isnt me =p this is what they are though)
30lbs x 11 (warmup getting used to it)
50lbs x 2 sets x 8 reps

Neutral Grip Lat Pulldowns
100lbs x 8
120lbs x 8
130lbs x 8

Rope Face Pulls (high pulley)
80lbs x 15
80lbs x 15

Barbell Curls
75lbs x 8
75lbs x 8

15 minutes stationary bike
random hill course
10/20 resistance

stretch + rotator cuff work

Went to Pete's meet today but had to leave early for work, got some vids there.

Louie Simmons was there too.

Posted by: fufu

cool shit

Posted by: Seanp156

Fairly happy with this workout for not getting a ton of sleep and pulling heavy thursday

Barbell PL Squats
45lbs x 10
135lbs x 6
205lbs x 2
265lbs x 2 (belt & wrist wraps on)
315lbs x 6 sets x 3 reps
365lbs x 1
385lbs x 0 (had ~10-30lbs support from back spotter mid way up)

Pull-Throughs
100lbs x 8
130lbs x 3 sets x 10 reps

Standing Ab Pulldowns
80lbs x 12
90lbs x 8
80lbs x 12

stretch

Tomorrow I'll do some light sled dragging.
Also, Tim had a little accident in the gym today, he's going to need stitches on his index finger.

Videos from Pete & Lynn's Meet:

Pete's 1st Squat 625lbs x 1 YouTube - Pete's 1st Squat 625lbs

Pete's 2nd Squat 675lbs x 1
YouTube - Pete's 2nd Squat 675lbs

Pete's 3rd Squat 725lbs x 0
YouTube - Pete's 3rd Squat 725lbs x 0

Random guy's 1050lbs squat
YouTube - 1050lbs Squat

Lynn's 1st Bench 405lbs x 1
YouTube - Lynn's 1st Bench 405lbs

Lynn's 2nd Bench 420lbs x 1
YouTube - Lynn's 2nd Bench 420lbs

Lynn's 3rd Bench 435lbs x 1
YouTube - Lynn's 3rd Bench 435lbs

Pete's 1st Bench 460lbs x 1
YouTube - Pete's 1st Bench 460lbs x 1

Pete's 2nd Bench 505lbs x 1
YouTube - Pete's 2nd Bench 505lbs x 1

Pete's 3rd Bench 525lbs x 1
YouTube - Pete's 3rd Bench 525lbs x 1

Posted by: PeteTheGreek

Don't overdo the sled work. Also, no pulling this week, unless you want to do some really light speed work

Posted by: Brutus_G

Do you feel the sled work helps you ?

Posted by: Seanp156

Quote:

Originally Posted by Brutus_G

Do you feel the sled work helps you ?

I've never done it before.

Posted by: Seanp156

Dragged the sled yesterday for 5 round trips... Each round trip was probably a total of 200-300 feet.

Speed Bench Press
45lbs x 2 sets x 12 reps
95lbs x 6
Close Grip
135lbs x 3 sets x 3 reps

Mid Grip (ring finger on rings)
135lbs x 3 sets x 3 reps

Wide Grip (index on rings)
135lbs x 3 sets x 3 reps

Standing Military Press (pinkies on rings)
45lbs x 8
95lbs x 5
115lbs x 4
130lbs x 3 sets x 5 reps (last rep of the last set was a grinder)

Weighted Chinups (mid underhand grip)
BW x 4
+25lbs x 3
+25lbs x 4
+25lbs x 3

Weighted Dips
BW x 5
BW x 5
+25lbs x 2 sets x 10 reps

T-Bar Lever Rows (Close Grip)
+45lbs x 8
+90lbs x 6
+115lbs x 4
+145lbs x 5 (3 plates and a 10lb)
+145lbs x 5
+90lbs x 10

Changing dips, chinups & rows to other variants next week.

Posted by: Seanp156

Speed Deadlifts Standing on 100lbs Plate
135lbs x 10
185lbs x 3
225lbs x 8 sets x 2 reps

Glute Ham Raises
BW x 6 warmup
+25lbs plate x 3 sets x 8 reps

Declined Situps
+45lbs DB x 3 sets x 10 reps

Standing Cambered Bar Shrugs
135lbs x 10
205lbs x 8
265lbs x 8 (straps on)
265lbs x 10
265lbs x 8

2 sets of calves just for Pete

stretch

Posted by: AndrewSS

I want to taste the fruits of your bosom.

Posted by: fufu

how about just some smegma instead?

Posted by: Seanp156

Flat Barbell Warmups
45lbs x 12
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3

5-Board Press
225lbs x 3
255lbs x 3
275lbs x 3
295lbs x 1
315lbs x 0 (almost had it, right side falling)
315lbs x 0 (not even close)

Pin-Press Lockouts
225lbs x 6
315lbs x 3
365lbs x 1 PR
405lbs x 1 PR

Neutral Grip Pulldowns
120lbs x 8
130lbs x 8
130lbs x 8

High Pulley Face Pulls
80lbs x 15
80lbs x 15

rotator cuff work

Posted by: Witchblade

Those rack-pulls from mid-shin and those deadlifts from a 100lbs plate are a bitch! Nice!

Posted by: Seanp156

Quote:

Originally Posted by Witchblade

Those rack-pulls from mid-shin and those deadlifts from a 100lbs plate are a bitch! Nice!

Rack pulls? You mean from last week?

Posted by: fufu

kewllllll stuff mini-cooper

Posted by: AndrewSS

I yearn!

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

I yearn!

That's too bad.

Posted by: Seanp156

Barbell PL Squats
45lbs x 10
45lbs x 8
135lbs x 6
135lbs x 3
225lbs x 2
275lbs x 1 (belt on loose)
315lbs x 6 sets x 3 reps (tight belt)
365lbs x 1
385lbs x 1
405lbs x 1 PR - A nice 5lbs PR after all those working sets. Was somewhat ugly, but I still got it up. No knee wraps.

Pull-Throughs
110lbs x 10
130lbs x 10
130lbs x 10

Standing Ab Crunches
80lbs x 15
80lbs x 10 or 12

Cybex Ab Crunch
#8 x 8
#8 x 10

Lying Leg Curls
75lbs x 12
90lbs x 12
70lbs x 12

stretch

Posted by: Seanp156

Tool concert on the 3rd owned, but caused me to miss my DE bench day... Oh well it was well worth it.

5 mins bike warmup

hip stretching (have to before I do sumos)

Sumo Deadlifts (no belt)
135lbs x 10
135lbs x 3
225lbs x 3
275lbs x 1
315lbs x 1
335lbs x 6 sets x 1 rep

Cybex Leg Press
180lbs x 8
270lbs x 6
360lbs x 3 sets x 10 reps

Hyper Extensions
25lbs plate x 3 sets x 12 reps

Kneeling Rope Cable Crunches
170lbs x 15
170lbs x 12 or 15...

Leg Raises
BW x 12
BW x 12

Machine Shrugs
Seated
+90lbs x 15
+180lbs x 15
Standing
+180lbs x 15
+180lbs x 15

stretch

Posted by: KelJu

Are machine shrugs smith machine shrugs? Also nice cable crunches. I just recently started working abs, so I have been stealing ideas from you guys. The only problem is the only station that I can do cable crunches only handles a 100lbs.

Posted by: KelJu

Quote:

Originally Posted by Seanp156

Tool concert on the 3rd owned, but caused me to miss my DE bench day... Oh well it was well worth it.

Holy shit, you saw tool? OMFG I love tool. I have seen them twice, and I have seen a perfect circle twice.

Did Maynard play only newer stuff?

Posted by: Seanp156

Quote:

Originally Posted by KelJu

Holy shit, you saw tool? OMFG I love tool. I have seen them twice, and I have seen a perfect circle twice.

Did Maynard play only newer stuff?

The machine shrugs were a hammer strength machine with neutral grips.

The concert was in Clarkston Michigan (north of Detroit).
These are the songs they played and in this order:

Jambi
Stink Fist
46 and 2
Flood
Lost Keys
Rosetta Stoned
Wings for Marie Part 1
Wings for Marie Part 2
Schism
Lateralus
Vicarious

Andrew and I were both pretty suprised they played Flood.

Posted by: Seanp156

Somewhat shitty session.

BB Flat Bench
45lbs x 12
45lbs x 12
95lbs x 6
95lbs x 6
135lbs x 3
135lbs x 3
185lbs x 3
210lbs x 4
210lbs x 4
210lbs x 3
210lbs x 3

4-Board Press
225lbs x 3
245lbs x 1
265lbs x 0
265lbs x 0

Pin Press Lockouts
225lbs x 5
315lbs x 3
365lbs x 1
410lbs x 0 (almost, but not quite)

Flat DB Presses
40lbs x 10 warmup
60lbs x 8
60lbs x 5... Nothing left, this should be an easy 3-4 sets of 8-12 after benching

Hammer strength Rear Delt Rows
+180lbs x 10
+180lbs x 10

15 mins stationary bike
8/20 resistance
3.22 miles
random hill

stretch + rotator cuff work

Posted by: goob

Quote:

Originally Posted by Seanp156

Somwhat shitty session.

.....yeah...... really bad.

Posted by: fufu

what is the most you ever pin press locked out?

Posted by: Seanp156

405

Posted by: P-funk

what is the distance you are pressing from off the pin? I mean, how high is the bar off your chest?

Posted by: Seanp156

Quote:

Originally Posted by P-funk

what is the distance you are pressing from off the pin? I mean, how high is the bar off your chest?

ROM isn't much at all... It's not supposed to be... It's probably 3-4 inches of movement.

Posted by: P-funk

okay, so basically just lockouts.

I usually call pin presses (or rack presses) anything off the rack...could be bottom position (at chest level) or any position above that and I just mark where I am pressing from.

still, 405 must have been crazy to hold.

Posted by: Seanp156

Quote:

Originally Posted by P-funk

okay, so basically just lockouts.

I usually call pin presses (or rack presses) anything off the rack...could be bottom position (at chest level) or any position above that and I just mark where I am pressing from.

still, 405 must have been crazy to hold.

If you check my log, I called them pin-press lockouts

.

But yeah, 405 was quite a different feeling to hold in my hands.

Posted by: Seanp156

Squats sucked... maybe due to sleep and sumo deads on thursday.

PL Barbell Squats
45lbs x 8
45lbs x 5
135lbs x 6
135lbs x 3
225lbs x 2
275lbs x 1 (loose belt)
300lbs x 3 (tight belt)
300lbs x 5
300lbs x 3
300lbs x 3

Cambered Bar Good Mornings
135lbs x 6
185lbs x 3 (bar too high)
185lbs x 5
185lbs x 5

Standing Ab Pulldowns
80lbs x 12
90lbs x 5
80lbs x 8
80lbs x 10
80lbs x 8
80lbs x 8

Sled Drags
2 Plates
4 or 5 round trips

stretch

Posted by: fufu

I threw you the obvious!

Posted by: Seanp156

Used the cambered bar today... I've got some pretty bad DOMs in my right shoulder and I felt it a lot on the cambered bar bench and DB pushups. I've also noticed some decreased ROM in my shoulder when reaching behind myself etc...

Cambered Bar Speed Bench
45lbs x 8
45lbs x 6
95lbs x 6
Close Grip
135lbs x 2 sets x 3 reps

Mid Grip
135lbs x 2 sets x 3 reps

Wide Grip
135lbs x 2 sets x 3 reps

Standing Military Press
45lbs x 10
45lbs x 8
95lbs x 5
115lbs x 3
135lbs x 5
135lbs x 4
135lbs x 1 (f-ing shoulder...)

Pullups (wide overhand)
BW x 8
BW x 7
BW x 5
BW x 5
-A thicker bar makes these a lot easier for me, I noticed this using my fence cage for my dog outside for pullups as well.

Hex Dumbbell Pushups (neutral close grip)
BW x 20
BW x 14
BW x 9 (nothing left)

Barbell Rows
45lbs x 10
95lbs x 8
135lbs x 6
155lbs x 3 sets x 8 reps

stretch + rotator cuff work

Posted by: Seanp156

Pretty good workout tonight, deadlifts felt really good.

Conventional Deadlifts (no belt)
135lbs x 10
185lbs x 6
225lbs x 4
275lbs x 2
315lbs x 4 sets x 6 reps ~2-2.5 min RI's

Hyper Extenions
BW x 10
BW x 10 - just to loosen my lower back up

Pull Throughs
4 sets of 10 - Not sure about weight, the stack wasn't labled.

DB Shrugs
60lbs x 10
70lbs x 15 (straps on)
75lbs x 15
75lbs x 15

Standing Ab Pulldowns
80lbs x 10
90lbs x 8 PR
90lbs x 8

Static Barbell Holds
225lbs x 15 seconds PR???
225lbs x 10 seconds

DB Hammer Curls (both arms at a time)
35lbs x 8
35lbs x 8

Barbell Curls
65lbs x 8
65lbs x 8

stretch

Posted by: AndrewSS

I yearn for stuffed croost

Posted by: Seanp156

Somewhat of a deload... Was supposed to be anyway.

Flat BB Bench
45lbs x 10
45lbs x 10
95lbs x 6
135lbs x 3
135lbs x 3
185lbs x 6
185lbs x 6
185lbs x 6
185lbs x 5 (need a bit of spot on 6th)
185lbs x 3

4-Board
225lbs x 1
275lbs x 0 - arms just gave, basically, once I bent my elbows I was done.

Pin Press lockouts
225lbs x 5
315lbs x 2
365lbs x 3
405lbs x 0

Hammer Strength Rear Delt Rows
+180lbs x 10
+270lbs x 6
+230lbs x 8
+230lbs x 8

rotator cuff work

Maybe do some band benching next week.

Posted by: Seanp156

High Box Squat (About a 14 or 16" box with 3 plates stack on top & a blanket wrapped in between the plates)
45lbs x 10
135lbs x 6
135lbs x 5
225lbs x 3
275lbs x 2 (loose belt)
315lbs x 1 (tight belt)
365lbs x 1
415lbs x 1 (decent speed, but right knee came in a little)
435lbs x 0 (pancaked)
435lbs x 0 (kept upright, but not enough power to get up with it)
-I've done 425 on these before.

Cambered Bar Hyper Extensions
65lbs x 8
75lbs x 8
75lbs x 8
75lbs x 6

90 degree Situps (these are tough)
BW x 20
BW x 13
BW x 10

Cybex Ab Crunch
#8 x 8
#8 x 8

stretch

Posted by: fufu

hey, it is your first time squatting really heavy in a while, good job.

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