Sean's going for strength. [Forum Archive]

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Sean's going for strength.

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Posted by: AndrewSS

Came out to watch you play... WHY YOU RUNNIN AWAYYY!!!!

Posted by: fufu

^ I thought that you were hiding from me.

Posted by: Seanp156

Flat Barbell Bench
45lbs x 12
45lbs x 10
135lbs x 6
135lbs x 3
165lbs x 3 (wrist wraps)
185lbs x 3 sets x 6 reps

Barbell Bent Rows (no straps)
warmups
155lbs x 4 sets x 8 reps

Seated DB Military Press
35lbs x 6 warmup
50lbs x 3 sets x 8 reps

Straight Arm Cable Pulldowns
60lbs x 4 sets x 8 reps

DB Bent Rear Delt Flies
10lbs x 2 sets x 10 reps

Barbell Curls
65lbs x 3 sets x 8 reps

10 minutes stationary bike

stretch + rotator cuff work

Posted by: fufu

gj gj solid all around.

Posted by: Seanp156

Pretty good session tonight, warmups felt good speed wise, and 365 wasn't too bad for 5 singles.

Barbell PL Free Squats
45lbs x 8
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 5 (belt and wrist wraps on, I throw the belt on earlier when I plan on going heavy just to get used to it)
225lbs x 3
275lbs x 3
335lbs x 1
365lbs x 5 sets x 1 rep - Pretty decent all around, #2 was probably the worst, and #5 was probably the best.

Barbell Romanian Deadlifts
45lbs x 8
45lbs x 8
135lbs x 5
185lbs x 5
235lbs x 4 sets x 5 reps (mixed grip)

Standing Ab Pulldowns w/ Rope
80lbs x 8 warmup
100lbs x 3 sets x 8 reps

Grip Work: Barbell Static Hold, Double Overhand.... My grip sucks ass, it's likely one of my biggest limiting factor in my deadlift.
225lbs x 11 seconds
225lbs x 24 seconds
225lbs x 13 seconds
-pretty erratic times there, but it helps a lot if I can wrap my thumb around the tops of my index and middle fingers and hold it there.

stretch

Got vids of squats, will upload to Youtube when I'm done converting etc...

Also, never mentioned this, but when I went to my doctor for my annual checkup before school started, he mention I have a weakness in my abdominal wall on the right side, and it may eventually cause a hernia. He said keep doing what I'm doing if it's something I enjoy, and if I do get a hernia then just deal with it then.

As a result, on squats and deadlifts, I'm generally going to use my belt when I get to around 70-80% of my 1RM... Occasionally I may deadlift for singles a little heavier than that without a belt, but not very often. Sometimes I do notice slight discomfort in my abs when training, but it's not painful so I'm not too concerned at this point.

Posted by: Seanp156

Well..... Video's are ready, but Youtube's not... I mean, come on... Why do they think people aren't up at 2:30 AM and it's ok to do maintenance then?

Posted by: Seanp156

Vids:

185lbs x 5 warmup
YouTube - 185lbs x 5 Squat Warmup

225lbs x 3 warmup
YouTube - 225lbs x 3 Squat warmup

275 the camera fell off the case i was using to angle it, so nothing for that, plus it gave me low battery so i skipped 335.

365 x 1 1st set
YouTube - 365lbs x 1 Squat 1st set

365 x 1 2nd set
YouTube - 365lbs x 1 Squat 2nd set

365 x 1 3rd set
YouTube - 365lbs x 1 Squat 3rd set

365 x 1 4th set
YouTube - 365lbs x 1 Squat 4th set

365 x 1 5th set
YouTube - 365lbs x 1 Squat 5th set
No, the "grunt" in that one wasn't me.

The vids are stretch horizontally a bit, you can click the button in the bottom right, the left one to put in in the original aspect ratio.

Posted by: fufu

good jorb

was that andrew grunting behind you pulling his pork?

Posted by: Seanp156

Decent session tonight, CG Bench felt good, almost easier than my standard grip of pinkies on rings was on Sunday with 185.

Speed Bench - 1 min RI's
45lbs x 12
45lbs x 12
95lbs x 8
95lbs x 6 warmups
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

Wide Grip Pullups - 2 min RI's
BW x 8
BW x 7
BW x 6
BW x 5 (failed 6th)

Close Grip Bench
45lbs x 10
135lbs x 4 warmups
165lbs x 3 sets x 6 reps (wrist wraps)
175lbs x 6

1-Arm DB Rows
55lbs x 8 warmup
75lbs x 2 sets x 6 reps

Tricep Pushdowns
70lbs x 10
70lbs x 10
70lbs x 8

20 minutes elliptical
10/20 resistance
1.78 miles
260 cal

stretch + rotator cuff work

Posted by: AndrewSS

Posted by: Seanp156

Lay off the acid andrew.

Posted by: fufu

rofl

Posted by: AndrewSS

Posted by: Seanp156

Been sick since Thursday, so no training until I'm back to normal or close to it...

Posted by: fufu

take yer multi!

Posted by: AndrewSS

I'd Rather Die Then Give You Control!!!!!!!!!!

Posted by: AndrewSS

Get stoned! Daily survival in the schwar schzone!!!!!

DEATH TRAP!

Posted by: Seanp156

Starting to feel better from being sick, still not 100%.

Conventional Deadlifts (no belt)
135lbs x 10
135lbs x 8
185lbs x 5
225lbs x 5
275lbs x 3
315lbs x 3 sets x 5 reps

Glute Ham Raise
BW x 8
+25lbs plate x 3 sets x 8 reps

Delcine Situps
+40lbs DB x 2 sets x 12 reps

stretch

Posted by: fufu

gj gj

Posted by: AndrewSS

look at sean, hes gettin back into it after a set back of being sick... thats dedication if ive ever seen it!!!!!!!!!!!! GO SEAN!!!!

Posted by: goob

^^^^ Lmao

Posted by: Seanp156

Flat Barbell Bench
45lbs x 2 sets x 10 reps
95lbs x 8
135lbs x 5
185lbs x 3 (belt and wrist wraps on)
205lbs x 5 sets x 3 reps

Bent Barbell Rows
warmups
155lbs x 4 sets x 8 reps

Seated DB Military Press
30lbs x 6 warmup
55lbs x 3 sets x 6 reps

Straight Arm Pulldowns
60lbs x 4 sets x 8 reps

DB Bent Rear Delt Flies
12lbs x 2 sets x 10 reps

Hammer Curls
30lbs x 20 alternating (10 per arm)
30lbs x 14 alternating (7 per)

rotator cuff work

Posted by: Seanp156

Meh session today. Felt weak (form and speed weren't where they should be, felt like it would've been easier to triple 365 2 weeks ago than this was). I need to get my sleep and diet back to normal the next couple of weeks.

Barbell PL Free Squats
45lbs x 12
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps & belt on had trouble find the right spot for my belt today)
225lbs x 3
275lbs x 3
315lbs x 6 sets x 3 reps

Barbell Good Mornings (no belt)
135lbs x 8 warmup
185lbs x 3 sets x 6 reps

Standing Ab Pulldowns
80lbs x 3 sets x 15 reps

stretch

Have a good Christmas.

Posted by: AndrewSS

Predator (alien) - Wikipedia, the free encyclopedia

^ I highly recommend you read through that some, if you want to educate yourself on Predators and their various cultural/weapon/honor/etc aspects.

Posted by: AndrewSS

Xenomorph (Alien) - Wikipedia, the free encyclopedia

^ info about the aliens... however they just arent as elite as the predators (IMHO!!!)

Posted by: AndrewSS

Posted by: AndrewSS

^ pfft that dude is such an amateur....

look at this elite suit someone made...

i want one

Posted by: Seanp156

NEEERD ALERT!!!

Standing BarbellMilitary Press
45lbs x 12
45lbs x 12
95lbs x 8 (warmups)
115lbs x 3 sets x 8 reps

Wide Grip Pullups
BW x 8
BW x 7
BW x 6
BW x 5

Close Grip Bench
45lbs x 15
45lbs x 10
135lbs x 5
155lbs x 5 (wrist wraps on)
175lbs x 2 sets 5 reps
175lbs x 5 + 7 assisted (basically just guiding the bar, he was just guiding the bar he was a bit "handsy" though on the first rep on the eccentric he was still holding on and I had to say "let go, I got it.")

1-Arm DB Rows
65lbs x 5 warmup
80lbs x 2 sets x 5 reps - 3 sec hold at top on last rep

Tricep Pushdowns
70lbs x 10
70lbs x 8
60lbs x 10

treadmill work
ran .5 miles @ 7mph
walked .25 miles @ 3mph

stretch + rotator cuff work

Posted by: Witchblade

Haha andrew.

Posted by: AndrewSS

youre totally crary

Posted by: fufu

Quote:

Originally Posted by Seanp156

NEEERD ALERT!!!

Standing BarbellMilitary Press
45lbs x 12
45lbs x 12
95lbs x 8 (warmups)
115lbs x 3 sets x 8 reps

Wide Grip Pullups
BW x 8
BW x 7
BW x 6
BW x 5

Close Grip Bench
45lbs x 15
45lbs x 10
135lbs x 5
155lbs x 5 (wrist wraps on)
175lbs x 2 sets 5 reps
175lbs x 5 + 7 assisted (basically just guiding the bar, he was just guiding the bar he was a bit "handsy" though on the first rep on the eccentric he was still holding on and I had to say "let go, I got it.")

1-Arm DB Rows
65lbs x 5 warmup
80lbs x 2 sets x 5 reps - 3 sec hold at top on last rep

Tricep Pushdowns
70lbs x 10
70lbs x 8
60lbs x 10

treadmill work
ran .5 miles @ 7mph
walked .25 miles @ 3mph

stretch + rotator cuff work

I know you don't like it when people get handsy...except for me. After a few Zimas you let me explore your body's curves and peaks all I like.

Posted by: Seanp156

Quote:

Originally Posted by fufu

I know you don't like it when people get handsy...except for me. After a few Zimas you let me explore your body's curves and peaks all I like.

Posted by: tallcall

Quote:

Originally Posted by fufu

I know you don't like it when people get handsy...except for me. After a few Zimas you let me explore your body's curves and peaks all I like.

It takes a real man to handle that bar!

Posted by: Seanp156

Ughhh get the gayness outa here!

Speed Box Squats ~12 inch box (no belt)
45lbs x 8
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3
205lbs x 3
205lbs x 7 sets x 3 reps(wrist wraps on)

Rope Grip Cable Pull Throughs
5th pin from stack x 12
4th pin from stack x 2 sets x 12 reps

Declined Situps
25lbs plate x 10 reps warmup
50lbs DB x 3 sets x 10 reps rep PR

Standing Cambered Bar Shrugs (no straps)
135lbs x 15
185lbs x 12
185lbs x 15

stretch

Took it fairly easy today, was still a bit sore from monday's squats and good mornings, going for 215 doubles on bench tomorrow and a heavy single squat monday provided i feel decent and can get some spotters.

Posted by: fufu

coooooooool

Posted by: fufu

you going for squat PR?

Posted by: Seanp156

No bench today, extremely tired for whatever reason.

Quote:

Originally Posted by fufu

you going for squat PR?

Possibly.

Posted by: Seanp156

Things didn't go the best tonight... missed 415. Should've had it, I felt good, warmups felt good, 375 was fairly fast and smooth. I got videos of the warmup but memory card ran out when I was about to unrack 415, plus side spotters would've been in the way. I think I probably lost my arch in the hole, spotters left my wobbling in the hole for ~3-4 seconds before helping, next time I'll just rely on the safety pins...

Barbell PL Free Squats
45lbs x 12
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 5 (belt and wrist wraps on here)
245lbs x 3
285lbs x 3
335lbs x 1
375lbs x 1
415lbs x 0

Hyper Extensions
BW x 10
25lbs plate x 8
50lbs DB in front x 5 sets x 5 reps

Standing Ab Cable Pulldowns w/ Rope Grip
90lbs x 2 sets x 15 reps
90lbs x 2 sets x 10 reps

stretch

Happy new year!

Posted by: Seanp156

375x1 vid: YouTube - 375lbs x 1 Squat

Posted by: AndrewSS

omg this is so leet...

LiveLeak.com - Apache showing off for convoy

schfly schby

Posted by: AndrewSS

LiveLeak.com - Apache Almost Hits 4 People

lol why is it flying so low!?!

Posted by: AndrewSS

LiveLeak.com - Riding Shotgun AH-64 Apache Style

i had no idea that apaches were setup to do this...

Posted by: AndrewSS

I guess this is what happens when you have 2 apaches stalking you

LiveLeak.com - Apache's 30mm Cannon Takes Out Insurgents and their Truck

leet camera angle

http://www.liveleak.com/view?i=60a77b3a57

Posted by: Seanp156

Standing Military Press
45lbs x 12
45lbs x 12
95lbs x 6
115lbs x 3 warmups
135lbs x 6 sets x 3 reps - 2 min RI's

Seated Wide Grip Lat Pulldowns - ~60-80 sec RI's
120lbs x 12
140lbs x 12
130lbs x 12
120lbs x 12

CG Bench
warmups
155lbs x 10
155lbs x 9

1-arm DB Rows
65lbs x 5 warmup
85lbs x 2 sets x 5 reps

DB Front Raise
20lbs x 2 sets x 10 reps

Straight Bar Tricep Pushdowns
60lbs x 2 sets x 12 reps
70lbs x 8
70lbs x 7

~18 mins treadmill work
jogging at 7mph/incline walking at 3-3.5mph

stretch + rotator cuff work

Posted by: fufu

good jorb

Posted by: Seanp156

Deadlifts felt decent, I prefer my old, thinner belt for deadlifts, allows me to get more comfortable with my hips lower.

Conventional Deadlifts
135lbs x 12
135lbs x 6
185lbs x 5
225lbs x 3 (belt on)
275lbs x 3
315lbs x 3
365lbs x 5 sets x 3 reps (mix grip alternate each set)

Bulgarian Squats
20lbs DB's x 6 warmup
40lbs DB's x 2 sets x 6 reps

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

stretch & grip training

Posted by: Seanp156

Went to the sawmill gym today, saw Pete and the crew there. That was a humbling encounter.

Flat Barbell Bench
45lbs x 12
45lbs x 12
95lbs x 6
135lbs x 6
135lbs x 3
185lbs x 3 (belt and wrist wraps on)
205lbs x 6 sets x 3 reps

Chest Supported Rows (lever machine)
warmups
70lbs (45 and 25) x 8
70lbs x 4 sets x 6 reps

Flat DB Bench
warmups
60lbs x 3 sets x 8 reps

Hammer Grip Pulldowns
120lbs x 10
140lbs x 8
140lbs x 8
120lbs x 8

rotator cuff work

Posted by: Seanp156

Narrow Low Box(~14 inches) Squats with Hatfield Bar
155lbs x 8
155lbs x 6
215lbs x 5 (belt on)
255lbs x 6 sets x 3 reps - 3 min RI's

Reverse Plate Loaded Hypers
+50lbs x 12
+70lbs x 10
+70lbs x 10
+70lbs x 12

Standing Ab Pulldowns w/ Rope
100lbs x 10
100lbs x 10
100lbs x 8
100lbs x 8

DB Hammer Curls
35lbs x 7 per arm
35lbs x 7 per arm

Standing Preacher Curls
60lbs x 8

Stretch & Grip work

Posted by: fufu

good job, you use the trainer for grip work?

Posted by: Brutus_G

Your still going strong on the powerlifting huh. What are your current big 3 PRs?

Posted by: Seanp156

Quote:

Originally Posted by fufu

good job, you use the trainer for grip work?

Yep.

Quote:

Originally Posted by Brutus_G

Your still going strong on the powerlifting huh. What are your current big 3 PRs?

Trying to, currently nothing new, around 405-420, 240-250, 430-440.

Posted by: Brutus_G

Very good brother! Im guessing your still like 180-190?

Posted by: Seanp156

Yes, around 188-191

Posted by: Seanp156

Standing Military Press
45lbs x 2 sets x 12 reps
95lbs x 6
115lbs x 4
135lbs x 2 (warmups & wrist wraps on)
155lbs x 3 (these sucked, slow as hell and a pretty decent arch)
135lbs x 5
135lbs x 5
145lbs x 3
145lbs x 3 (much better than 155 despite only 10lbs difference)

Wide Grip Lat Pulldowns
130lbs x 8
150lbs x 8
160lbs x 8
160lbs x 8
150lbs x 8
150lbs x 8

Speed Bench
Close Grip - 135lbs x 2 sets x 3 reps
Mid/Normal Grip - 135lbs x 4 sets x 3 reps
Wide Grip - 135lbs x 2 sets x 3 reps

1-arm DB Rows
60lbs x 12
60lbs x 12

Straight Bar Cable Pushdowns
70lbs x 12
70lbs x 9
60lbs x 10
60lbs x 10

18 mins treadmill work
incline walking/jogging

stretch + rotator cuff work

Posted by: fufu

10 lbs is a pretty big change on the overhead press IMO!

Posted by: Seanp156

Conventional Deadlifts from Floor
135lbs x 12
135lbs x 6
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3
355lbs x 2
385lbs x 3 sets x 2 reps
385lbs x 4 reps - had 1 or 2 more in me, but decided against it. rep pr anyway

Glute Ham Raise (moved feet pad up for more ROM at top)
BW x 10
BW x 10
BW x 10
BW x 7

Cybex Ab Crunch
#8 x 12
#10 x 2 sets x 8 reps
#8 x 15

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

stretch & grip work

Posted by: fufu

gj gj

Posted by: Seanp156

Flat Barbell Bench
45lbs x 3 sets x 10 reps
95lbs x 6
135lbs x 6
135lbs x 3
185lbs x 3 (belt & wrist wraps on)
215lbs x 5 sets x 3 reps

Chest Supported Lever Rows (Plate Loaded)
+45lbs x 10 warmup
+70lbs x 8
+80lbs x 4 sets x 6 reps

Hammer Strenth Rear Delt Rows
+180lbs x 3 sets x 8 reps

Pin Press Lockouts (4 holes from bottom, ~5-6 inch ROM)
warmups
275lbs x 4 sets x 3 reps

Rotator Cuff work

Posted by: Seanp156

Bit of a deload, changing squat day to fridays.

Bulgarian Squat
45lbs DB's x 3 sets x 6 reps

Hyper Extensions with EZ curl bar on back (there's not enough room for a full size bar so I have to use one of these)
40lbs x 10
60lbs x 3 sets x 8 reps

Standing Ab Pulldowns w/ Rope
80lbs x 3 sets x 20 reps

DB Hammer Curls
35lbs x 8 per arm
35lbs x 7 per arm

HS Curl
+45 plate x 2 sets x 10 reps

stretch & grip work

Posted by: AndrewSS

jizz seans totally crary... get down n dirty at the gym

super loco

Posted by: Seanp156

Speed Bench with bands (monster mini's I think) - 1 min RI's
warmups
Close Grip 115lbs 3 sets x 3 reps
Mid Grip 115lbs 3 sets x 3 reps
Wide Grip 115lbs 3 sets x 3 reps

DB Flat Bench with bands
40lbs x 8
50lbs x 10
60lbs x 8
60lbs x 7
50lbs x 8

Pullups
Wide Grip
BW x 8
BW x 6
Mid Grip
BW x 6
BW x 5

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

Standing Military Press on Squat Machine
+90lbs x 8
+110lbs x 10
+110lbs x 8

20 min stationary bike

stretch + rotator cuff work & band pull aparts

Posted by: fufu

cool, bands are fun, yay

Posted by: AndrewSS

this just in: seans a douchebag

Posted by: Big G

Either of you guys members at Lifetime, by chance?

G.
Columbus, OH too.

Posted by: fufu

Quote:

Originally Posted by AndrewSS

this just in: seans a douchebag

I clean your colon for you hunny bun.

Posted by: Seanp156

Quote:

Originally Posted by Big G

Either of you guys members at Lifetime, by chance?

G.
Columbus, OH too.

No, World Gym/Metro Fitness.

Posted by: Seanp156

Barbell Squats
45lbs x 10
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 3 (belt on)
275lbs x 3 (wrist wraps on)
315lbs x 2 sets x 3 reps
325lbs x 4 sets x 3 reps

Barbell Stiff Leg Deadlifts
135lbs x 10
185lbs x 6
225lbs x 10
245lbs x 2 sets x 8 reps

Standing Ab Pulldowns
90lbs x 3 sets x 15 reps

Barbell Curls
65lbs x 6
85lbs x 2 sets x 6 reps
75lbs x 8

Seated Hammer Curls
30lbs x 9 per arm
30lbs x 7 per arm

strech & grip work

Posted by: AndrewSS

Posted by: goob

Posted by: Seanp156

Speed Bench with mini bands run under bench.
warmups
Close Grip
125lbs x 3 sets x 3 reps
Mid Grip
125lbs x 3 sets x 3 reps
Wide Grip
125lbs x 3 sets x 3 reps - 1 min RI's

Flat DB Bench Press with bands
warmups
60lbs x 4 sets x 6 reps

Wide Grip Pullups
BW x 7
BW x 5
BW x 6
BW x 4

Standing Military Press on Squat Machine
+90lbs x 6 warmup
+130lbs x 6
+130lbs x 6
+150lbs x 6
+150lbs x 4

Cable Rows
130bs x 10
140lbs x 10
130lbs x 10
130lbs x 10

20 mins elliptical
10/20 resistance
1.75 miles

rotator cuff work & band pull aparts

Posted by: AndrewSS

did sean fap to that hot asian picture?

Posted by: Seanp156

Speed Box Squat Against mini-bands ~ parallel box (no belt)
45lbs x 8
135lbs x 6
135lbs x 3
185lbs x 8 sets x 2 reps - 1 min RI's

Bulgarian Squats
25lbs DB's x 6
45lbs DB's x 6
60lbs DB's x 2 sets x 6 reps

Hyper Extensions
BW x 12
25lbs plate x 8
50lbs DB x 8
50lbs DB x 2 sets x 7 reps

Decline Situps
warmups
60lbs DB x 3 sets x 8 reps

Farmer's Walks
60lbs DB's x 3 round trips (each round trip is somewhere around 150-200 feet I would guess)

stretch

Posted by: goob

I have to laugh at the way sean just ignore's the increasing madness of Andrew's pictures.

Good work on those Bulgarian squats, they are really tough.

Posted by: Seanp156

Pretty decent session today

Flat Bench Press (slightly narrower grip than normal, feels much more stable)
45lbs warmups
95lbs x 6
135lbs x 6
135lbs x 3
185lbs x 3 (belt and wrist wraps on)
205lbs x 3
225lbs x 3
225lbs x 2
225lbs x 2
235lbs x 1
245lb x 1 (felt good, good speed, took about 1.5 seconds, but ass may have came off bench, not sure).
255lbs x 0 (gassed, nothing left: this and/or 265 should be doable without working sets before hand)

T-Bar Rows Wide Grip ~ 1.5 min RI's
+45lbs x 12
+90lbs x 10
+90lbs x 10
+115lbs x 8
+115lbs x 6

Dips
BW x 3 sets x 12 reps ~ 1.5 min RI's

Hammer Grip Pulldowns
140lbs x 10
160lbs x 8
170lbs x 7
170lbs x 7

Straight Bar Pushdowns
60lbs x 10
70lbs x 10
70lbs x 8
60lbs x 10

10 mins treadmill, 2.0 incline 3.3mph

stretch, rotator cuff work & band pull aparts

I've gained about 5-6lbs in the last 2 weeks or so, seems to be helping, along with band speed work.

Posted by: DLDave

With all the work you did between 225 and 245, and the speed you listed for that 245, you might have a 275 in you if you jump from a single 225 set and give it a shot, or maybe add a rep at 245 and then 275. Don't try without a spotter though, being stapled to bench is no fun.

Posted by: fufu

noice benching

Posted by: AndrewSS

Quote:

Originally Posted by goob

I have to laugh at the way sean just ignore's the increasing madness of Andrew's pictures.

Good work on those Bulgarian squats, they are really tough.

Posted by: fufu

ahhahahaa

Posted by: Seanp156

Hahaha, "We Be Lez." That's one nasty ass big toe nail.

Posted by: Seanp156

Barbell Free Squats
45lbs x 15
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 5 (belt and wrist wraps on)
225lbs x 3
275lbs x 3
315lbs x 2
350lbs x 2
385lbs x 1
405lbs x 1 - meets pr, took somewhere around 4-5 seconds from beginning to end. Suprisingly, my sticking point was around the middle rather than in the hole.

Stiff Leg Deadlifts
135lbs x 10
185lbs x 8
225lbs x 4
265lbs x 6
265lbs x 6
275lbs x 8 - PR

Standing Ab Pulldowns
80lbs x 12
100lbs x 10
100lbs x 12
100lbs x 10

seated DB Hammer Curls
35lbs x 9 per arm
35lbs x 8 per arm

HS Curls
+45lbs x 8
+70lbs x 8
+70lbs x 6

stretch & grip work

Posted by: Seanp156

Speed Bench with doubled mini's anchored to 100lbs DB's.
warmups
Close Grip
95lbs x 3 sets x 3 reps
Mid Grip
95lbs x 3 sets x 3 reps
Wide Grips
95lbs x 3 sets x 3 reps
-After getting used to the bands, the weight felt too light, but I'm still getting acclimated to using bands. Thats 3 weeks in a row using bands on speed work, so I'll be getting away from them for a few weeks now.

DB Bench with band around back
warmups
65lbs DB's x 4 sets x 6 reps

Wide Grip Pullups (straps)
BW x 8
BW x 7
BW x 6
BW x 6
BW x 6
BW x 6

Standing Barbell Military Press
45lbs x 12
95lbs x 6
115lbs x 6
125lbs x 6
135lbs x 6
135lbs x 5

Hammer Grip Cable Rows
150lbs x 6
160lbs x 6
160lbs x 6

10 minutes treamill
2 min intervalls @ 3.2 mph, and 6-7mph

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Speed Box Squat w/ Mini Bands
45lbs warmups
135lbs x 6
135lbs x 3
185lbs x 2
205lbs x 8 sets x 2 reps - 1 min RI's

Bulgarian Squats
warmups
65lbs DB's x 2 sets x 4 reps PR
65lbs DB's x 3 reps

Hyper Extensions
BW x 12
25lbs plate x 8
40lbs DB x 3 sets x 10 reps

Declined Situps
warmups
45lbs DB x 3 sets x 12 reps

DB Farmer's Walks
65lbs x 2 round trips ~ 2 min RI

stretch & grip work

Posted by: Seanp156

Flat Barbell Bench
45lbs x 15
45lbs x 12
95lbs x 6
135lbs x 6
135lbs x 3
185lbs x 3 (belt & wrist wraps on)
205lbs x 3
235lbs x 1
255lbs x 1 (ugly, ass off bench, bar was up and down some, grinded it out)
255lbs x 1 PR - much better, ass may have came off the bench .5-1 inch or so at some point, but it was a smooth press

Wide Grip T-bar Rows
+45lbs x 12
+90lbs x 3 sets x 12 reps

Incline DB Press
50lbs x 6
60lbs x 5 (wrist wraps on)
70lbs x 2 sets x 8 reps - rep PR

Hammer Grip Pulldowns
130lbs x 12
140lbs x 12
130lbs x 12

Dips
BW x 8
BW +25lbs x 6
BW + 45lbs x 2 sets x 8 reps

20 minutes stationary bike
8/20 resistance
~73 avg rpm

stretch, rotator cuff work & band pull aparts

Posted by: fufu

NIce!!

Posted by: AndrewSS

Way to go sean!!!!

Posted by: Seanp156

High Box Squats (around 2-3" above parallel)
45lbs warmups
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3
275lbs x 3 (belt on)
315lbs x 3
345lbs x 3
365lbs x 3
385lbs x 3
385lbs x 3
365lbs x 3
365lbs x 3

Stiff Leg Deadlifts
135lbs x 10
185lbs x 8
225lbs x 6
255lbs x 6
285lbs x 6 PR
285lbs x 6

Kneeling Rope Cable Crunches
170lbs x 20
170lbs x 15

Cybex Ab Crunch
#6 x 8
#8 x 12
#8 x 15

Barbell Curls
65lbs x 6
85lbs x 6
85lbs x 6
- these killed my wrists, using a bent bar probably didn't help

Standing DB curls
30lbs DB's x 8 per arm
30lbs DB's x 8 per arm

stretch & grip work

I'll probably be de-loading next week, I'm feeling a little beat up, and haven't been getting much sleep overall. Last night I got 3, maybe 4 hours.

Posted by: fufu

good job

Posted by: AndrewSS

so your coming over to my house this friday to get super crunK and st0ned right???? SWEET MANNNNNNN

Posted by: AndrewSS

Posted by: fufu

Quote:

Originally Posted by AndrewSS

so your coming over to my house this friday to get super crunK and st0ned right???? SWEET MANNNNNNN

you know it

Posted by: Seanp156

Speed Bench (straight weight)
45lbs x warmups
95lbs x 6
95lbs x 3
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

Chinups (chalk)
BW x 8
BW x 6
BW x 5
BW x 6

Push Press
95lbs x 4
115lbs x 3
135lbs x 3
135lbs x 3
155lbs x 3 (bothered wrists, so went to strict press w/ wraps)
Strict Standing Military Press
145lbs x 3 (wrist wraps on)
145lbs x 3

1-arm DB Rows
50lbs x 10 warmup
65lbs x 10
65lbs x 10

Barbell Skull Crushers
65lbs x 10
75lbs x 8
75lbs x 8
75lbs x 8

12 minutes treadmill walking
2 incline, 3.3 mph

stretch, rotator cuff work & band pull aparts

Posted by: AndrewSS

jizz i hope sean made it home safely

Posted by: fufu

Posted by: Seanp156

Friday: 2/8/08
Speed Box Squats with mini bands anchored to 100lbs plates. Parallel box, maybe a bit lower.
45lbs warmups
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 6 sets x 2 reps (belt on)

Glute Ham Raise
BW x 4 sets x 10 reps

Today: Lower Deload 1
Barbell Squats mid/narrow stance
45lbs x 15
45lbs x 12
135lbs x 8
135lbs x 6
185lbs x 3 sets x 12 reps - 2 min RI's (wrist wraps)

Stiff Leg Deadlifts
135lbs x 10
185lbs x 3 sets x 12 reps - 2 min RI's

Standing Ab Pulldowns
80lbs x 2 sets x 20 reps

stretch

Posted by: Seanp156

Flat Barbell Bench
45lbs x 20
45lbs x 12
95lbs x 10
135lbs x 8
155lbs x 2 sets x 12 reps
155lbs x 9

Barbell Bent Rows
95lbs x 10
135lbs x 3 sets x 10 reps

Seated DB Military Press
40lbs DB's x 3 sets x 12 reps

Wide Grip Lat Pulldowns
120lbs x 3 sets x 15 reps

14 mins treadmill walking & jogging

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Last deload before monday

Conventional Deadlifts off floor
135lbs x 10
135lbs x 10
185lbs x 8
225lbs x 3 sets x 12 reps

Hyper Extensions
BW x 10
25lbs x 12
25lbs x 12

Cybex Ab Crunch
#8 x 12
#8 x 12
#10 x 8
#10 x 8

Cambered Bar Shrugs
135lbs x 10
185lbs x 10
225lbs x 15 (staps)
225lbs x 15

Barbell Curls
65lbs x 2 sets x 12 reps

HS Curls
+45lbs x 2 sets x 8 reps

stretch & grip work

Posted by: Seanp156

Low Box Narrow Stance Squats w/ vertical handled bar (not Hatfield/Safety Squat).
bar x warmups
145lbs x 6
145lbs x 3
195lbs x 3
235lbs x 3 (belt on)
285lbs x 6 sets x 3 reps - 2 min RI's

DB Romanian Deadlifts
60lbs x 8
75lbs x 6 warmups
85lbs x 3 sets x 8 reps (chalk)

Standing Ab Pulldowns w/ Rope
80lbs x 12
90lbs x 10
100lbs x 10
100lbs x 10
90lbs x 12

Seated Hammer Curls
40lbs DB's x 7 per arm
40lbs DB's x 7 per arm

stretch & grip work

Posted by: Seanp156

Speed Bench
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

Thumbless Wide Grip Pullups
BW x 8
BW x 6
BW x 6
BW x 5

Seated DB Military Press
40lbs x 6
50lbs x 3 sets x 8 reps

1-arm DB Rows
60lbs x 6
70lbs x 6
80lbs x 6
80lbs x 6
80lbs x 8

Barbell Skull Crushers
65lbs x 6
85lbs x 6
75lbs x 8
75lbs x 7? lost count

Tricep pushdowns
50lbs x 20

14 mins treadmill
1 incline
walking/jogging

stretch & band pull aparts

Posted by: Seanp156

Platform Deadlifts off a 3" platform
135lbs x 12
135lbs x 6
185lbs x 6
225lbs x 3 (belt on)
275lbs x 3
315lbs x 3
335lbs x 6 sets x 3 reps - 3 min RI's

Cybex Leg Press
+180lbs x 10
+270lbs x 8
+360lbs x 6
+450lbs x 3 sets x 8 reps

Hyper Extensions
BW x 8
25lbs plate x 2 sets x 15 reps

Kneeling Rope Cable Crunches
150lbs x 12
170lbs x 2 sets x 12 reps

Prone Leg Curls
100lbs x 10
120lbs x 12
120lbs x 10

Standing Calfs
120lbs x 2 sets x 20 reps

stretch & grip work

Posted by: fufu

gut jorb

Posted by: Seanp156

Inclines sucked today... I haven't done them with a barbell for a long time and didn't think 225 would be a problem, but it proved otherwise.

Inclined Barbell Bench
45lbs x 15
45lbs x 15
95lbs x 5
135lbs x 6
135lbs x 3
165lbs x 3 (wrist wraps on)
185lbs x 3 (belt on)
205lbs x 1
225lbs x 0
225lbs x 0 (techincally I got this up without any help, but my ass was about 8 inches off the bench...)

T-bar level rows narrow grip
+45lbs x 10
+90lbs x 3 sets x 8 reps

Flat DB Bench Press
55lbs x 8
65lbs x 6 (wraps wraps on)
75lbs x 3 sets x 6 reps

Wide Grip Lat Pulldowns
130lbs x 8
150lbs x 8
150lbs x 8
150lbs x 10

20 mins stationary bike
8/20 resistance
3.90 miles

stretch, rotator cuff work & pull aparts

Posted by: fufu

incline is a tricky lift, Sean! When I don't work up my weights on that consistently it is noone near my flat bench.

btw I played audiosurf on Parabola and Sweat, it didn't seem to match up with the audio too well.

It's pretty cool though if it would synch up better.

Posted by: Seanp156

Speed Deadlifts
135lbs x 12
135lbs x 6
185lbs x 3
225lbs x 3 (belt on)
265lbs x 8 sets x 1 rep - 1 min RI's

Barbell Lunges
45lbs x 12
95lbs x 8
115lbs x 8
135lbs x 3 sets x 10 reps (5 per leg) - 2 min RI's

Standing Rope Ab Pulldowns
80lbs x 12
90lbs x 2 sets x 15 reps

Farmers Walks
65lbs DB's x 3 round trips

Barbell Curls
75lbs x 2 sets x 8 reps

HS Curls
+45lbs x 10
+70lbs x 6

stretch

Shoulders are pretty tight from yesterday

Posted by: soxmuscle

Quote:

Originally Posted by Seanp156

Inclines sucked today... I haven't done them with a barbell for a long time and didn't think 225 would be a problem, but it proved otherwise.

I'm the same way. I rarely do barbell inclines and I tried them the other day and wow! things got messy.

who cares, incline schmincline.. its the bench I'm looking to improve.

Posted by: Seanp156

Speed Bench Press - All sets were with normal/mid grip
45lbs x 15
45lbs x 15
95lbs x 6
135lbs x 3
145lbs x 6 sets x 3 reps

Weighted Chinups
BW + 10lbs x 3 sets x 4 reps

Seated DB Military Press
40lbs x 6
50lbs x 6
60lbs x 3 sets x 6 reps

1-arm DB Rows
60lbs x 6
75lbs x 6
90lbs x 3 sets x 6 reps

Barbell Skull Crushers
75lbs x 2 sets x 8 reps

Straight Bar Pushdowns
60lbs x 12
60lbs x 10

10 mins elliptical

stretch, rotator cuff work, pull aparts

Posted by: Seanp156

Decent deadlifts today. 365 and 405 felt pretty fast...
Conventional Deadlifts
135lbs x 12
135lbs x 6
185lbs x 3
225lbs x 3 (belt on)
275lbs x 3
315lbs x 2
365lbs x 1
405lbs x 1
445lbs x 1 PR
465lbs x 0
-445lbs felt very good and quick. Took ~1.5-2 seconds to lift. I felt good enough about it to try 465, but my ass was way too high to early to complete it. I definitely think I have 455-465 in me right now though.
No deadlifting for the next 2 weeks. After that I might do some reverse bands, rack deads, or 405 for triples.

Cybex Leg Press
180lbs x 12
270lbs x 8
360lbs x 3 sets x 12 reps

Reverse Hypers Plate Loaded
+50lbs x 10
+70lbs x 2 sets x 10 reps

Cybex ab crunch
#8 x 15
#10 x 8
#8 x 15

stretch

Posted by: fufu

noice!

Posted by: Seanp156

Lower back was still pretty tired/sore from friday.

Barbell Free Squats
45lbs x 12
135lbs x 8
135lbs x 3
185lbs x 5
225lbs x 3 (belt on)
275lbs x 3
315lbs x 6 sets x 3 reps - 2 min RI's

Pull Throughs
#9 x 12
#12 x 12
#12 x 12
#14 x 12

Standing Ab Pulldowns
80lbs x 12
90lbs x 8
100lbs x 8
100lbs x 8

Standing Hammer Curls
40lbs x 7 per arm
40lbs x 6 per arm
30lbs x 10 per arm

stretch & grip work

Posted by: Seanp156

Standing Military Press
45lbs x 12
45lbs x 12
95lbs x 8
125lbs x 4
145lbs x 4 sets x 4 reps (wrist wraps on)

Hammer Grip Pullups
BW x 8, 6, 4, 2, 4, 6

CG Bench
warmups
165lbs x 2 sets x 8 reps

1 arm DB Rows
warmups
80lbs x 3 sets x 8 reps

Cable Pushdowns
60lbs x 8
70lbs x 12
70lbs x 10
60lbs x 12

10 mins treadmill incline walking

stretch, rotator cuff work & band pull aparts

Posted by: fufu

the power of christ compels you!

Posted by: Seanp156

Flat Barbell Bench
45lbs x 12
45lbs x 12
95lbs x 6
135lbs x 6
135lbs x 3
185lbs x 3 (belt & wrist wraps on)
205lbs x 3
225lbs x 2
225lbs x 3
225lbs x 3
225lbs x 2
225lbs x 3
225lbs x 3

Seated Chest Assisted Machine Rows
105lbs x 12
135lbs x 3 sets x 12 reps

Incline DB Bench
50lbs x 6
65lbs x 4
75lbs x 2 sets x 6 reps (wrist wraps) PR

Wide Grip Pulldowns
130lbs x 2 sets x 12 reps

Dips
BW x 8
+25lbs x 4
+55lbs x 6
+55lbs x 4
rest 30 sec
BW x 9

5 min stationary bike
stretch, rotator cuff work & pull aparts

Posted by: Seanp156

Barbell Free Squats
45lbs x 15
45lbs x 12
135lbs x 5
135lbs x 3
185lbs x 5 (belt & wrist wraps on)
225lbs x 3
275lbs x 3
315lbs x 2
355lbs x 1
385lbs x 1
415lbs x 0
- Form was off the whole time... not sitting back enough

Good Mornings
135lbs x 8
185lbs x 6 (belt on)
225lbs x 3 sets x 3 reps

Standing Ab Pulldowns
80lbs x 3 sets x 15 reps

Cybex Ab Crunch
#8 x 2 sets x 15 reps

Preacher Curls
70lbs x 2 sets x 6 reps

stretch

Posted by: Seanp156

Standing Military Press
45lbs x 15
45lbs x 12
95lbs x 8
115lbs x 2 sets x 10 reps
115lbs x 7 + 3, 30 sec rest between

Hammer Grip Pullups
BW x 8, 6, 4, 2, 4, 6, 4

CG Bench
warmups
155lbs x 2 sets x 10 reps

T-Bar Rows Hammer grip
+115lbs x 2 sets x 6 reps

Cable Pushdowns
60lbs x 15
70lbs x 12
70lbs x 10
60lbs x 12

20 mins elliptical
10/20 resistance

stretch, rotator cuff work, pull aparts

Posted by: Seanp156

Speed Box Squats to ~12-14" box
45lbs x 12
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3
205lbs x 8 sets x 2 reps - 1 min RI's

Hyper Extensions
BW x 10
+25lbs x 8
+60lbs x 8
+60lbs x 7
+50lbs x 8
+50lbs x 8

Decline Situps
+25lbs plate x 12
+50lbs DB x 3 sets x 10 reps

Farmer's Walks
65lbs DB's x 3x down aisle and back

stretch & grip work

Posted by: Seanp156

Barbell Bench with mini bands anchored to 95lbs DB's
45lbs x 20 (straight weight, no bands)
45lbs x 10 (added bands here)
95lbs x 8
135lbs x 6
135lbs x 3
155lbs x 3 sets x 5 reps (belt & wrist wraps on)
185lbs x 2
185lbs x 2
135lbs x 2 sets x 6 reps

Barbell Bent Rows
warmups
165lbs x 3 sets x 6 reps

Incline DB Presses
50lbs x 6
60lbs x 4
70lbs x 3 sets x 6 reps (wrist wraps)

Standing Cable Face Pulls w/ rope
#6 x 12
#7 x 15
#8 x 15
#9 x 15

rotator cuff work & pull aparts

Posted by: Seanp156

Conventional Deadlifts from floor
135lbs x 12
135lbs x 8
185lbs x 6
225lbs x 4
275lbs x 3 (belt on)
315lbs x 3
365lbs x 2
405lbs x 4 sets x 3 reps

Bulgarian Squats
25lbs DB's x 6
50lbs DB's x 2 sets x 6 reps

Standing Rope Cable Crunches
80lbs x 12
90lbs x 2 sets x 12 reps

Barbell Curls
75lbs x 2 sets x 8 reps

Pull Throughs
#11 x 12
#15 (stack) x 2 sets x 10 reps

stretch & grip work

Posted by: fufu

noice DL's.

Posted by: Seanp156

Doing back work friday instead of today this week. Back's still pretty beat up from deadlifts monday.

Speed Bench with mini bands anchored to 90lbs DB's
45lbs x 15 (no bands)
45lbs x 12 (added bands)
95lbs x 3
125lbs x 4 sets x 3 reps MID GRIP
125lbs x 4 sets x 3 reps WIDE GRIP

Facepulls
#8 x 15
#11 x 2 sets x 15 reps

V-bar pushdowns
60lbs x 15
70lbs x 2 sets x 10 reps
80lbs x 6 reps

20 minutes stationary bike
stretch, rotator cuff work & pull aparts

Posted by: Seanp156

Speed squats felt pretty decent today.

Speed Box Squats with mini bands anchored to 100lbs plates ~1-2 inches below parallel

45lbs (no bands) x 12
45lbs (added bands) x 12
135lbs x 6
135lbs x 3
185lbs x 3
205lbs x 6 sets x 3 reps - 1 min RI's

Hyper Extensions
BW x 12
25lbs x 8
40lbs x 3 sets x 10 reps

1 arm DB Rows
60lbs x 6
70lbs x 6
80lbs x 8
80lbs x 6
80lbs x 6

Wide Grip Lat Pulldowns
130lbs x 10
150lbs x 3 sets x 10 reps

Delcine Situps
25lbs x 10
40lbs x 3 sets x 10 reps

Farmers Walks
65lbs DB's x 3 round trips (each round trip I'm guessing is ~150-175ft)

stretch & grip work

Posted by: goob

Thats outstanding that you can squat 205 for reps with bands anchoring you down.

That must have felt really tough. The strain on the quads must be massive.

Posted by: fufu

you make me feel....you make me feel...like a natural woman!

Posted by: Seanp156

Quote:

Originally Posted by goob

Thats outstanding that you can squat 205 for reps with bands anchoring you down.

That must have felt really tough. The strain on the quads must be massive.

Not really... It's pretty easy weight, which I why I was doing speed squats with it. The mini bands don't add a whole lot the the way I set them up on squats, I should probably move to lights for squatting.

On squats I just anchor one end to the 100lbs plate, and other end to the bar. On bench, I have both ends of the band anchored to the weight, and the middle of the band anchored to the bar, so there's quite a bit more tension that way. I can do that since the bar's closer to the floor when benching, that wouldn't work as well with squatting.

Posted by: Seanp156

Wide Grip Flat Bench
45lbs x 12
45lbs x 15
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps on)
195lbs x 5 (belt on)
195lbs x 5
205lbs x 5
205lbs x 5

Incline DB's
50lbs x 6
60lbs x 10
60lbs x 8

Dips
BW x 6
BW + 25lbs x 4
BW + 45lbs x 6
BW + 45lbs x 5

Standing Band Piston Pushdowns (EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers)
mini's x 42 (21 per side)
mini's x 24
mini's x 24

Posted by: Seanp156

BW was 199lbs this morning.

Conventional Deadlifts off the floor
135lbs x 12
135lbs x 8
185lbs x 6
225lbs x 4
295lbs x 3 (belt on)
335lbs x 3
385lbs x 1
425lbs x 1
465lbs x 1 PR
- I should maybe list that as 475 because of the 10lbs of chalk I used on the bar... It was pretty humid today and my palms were sweaty, so I wanted to make sure I didn't miss this due to grip.

- I'm not going to pull from the floor for ~6 weeks. Every third week I'll do rack deads against bands, or platform pulls until then. The next 2 weeks I'll be playing around with my briefs provided they get here... I ordered last Monday (24th) and still haven't gotten shipping confirmation.

Pull Throughs
pin #11 x 10
pin #13 x 10
pin #15 (stack) x 3 sets x 12 reps

Standing Ab Pulldowns
80lbs x 12
90lbs x 10
100lbs x 2 sets x 10 reps

DB Hammer Curls
40lbs x 6 per arm
35lbs x 8 per arm

Hammer Strength Machine Curls
45lbs plate x 3 sets x 12 reps

stretch & grip work

Posted by: fufu

wowz, good job!

Posted by: Seanp156

Speed Bench with mini bands doubled to 90lbs DB's
45lbs x 12 no bands
45lbs x 12 no bands
45lbs x 12 added bands
95lbs x 3
95lbs x 3
115lbs x 3
MID GRIP
125lbs x 4 sets x 3 reps
WIDE GRIP
125lbs x 4 sets x 3 reps

Wide Grip Pullups
BW x 9
BW x 7
BW x 6
BW x 4
BW x 4

Seated DB Military Press
50lbs x 8
50lbs x 8

T-Bar Rows Ghetto Style
+45lbs x 10
+90lbs x 10
+125lbs x 3 sets x 8 reps

Barbell Skull Crushers
75lbs x 3 sets x 8 reps

10 mins Treadmill
up to 6 incline & 3.2mph

stretch, rotator cuff work & band pull aparts

Posted by: AndrewSS

MEGAUPLOAD - The leading online storage and file delivery service

^ Tool's demo set from early 90's and some good live recordings from 93

Posted by: Seanp156

Speed Box Squats with Light Bands anchored to 100lbs plates. ~1-2 inches below parallel box no belt
45lbs x 15
45lbs x 12
45lbs x 3 + 3 (added bands here)
135lbs x 6
135lbs x 3
185lbs x 8 sets x 3 reps - 1 min RI's
- These felt pretty good, much more tension than the mini's. Mini's don't really seem worth using unless they're doubled.

Hyper Extensions
BW x 12
+25lbs plate x 6
+50lbs DB x 3 sets x 8 reps

Decline Situps
50lbs DB x 3 sets x 8 reps

Farmer's Walks
70lbs DB's x 2 round trips, 1 min RI

stretch & grip work

Posted by: Seanp156

Flat Barbell Bench
45lbs x 15
45lbs x 12
95lbs x 6
135lbs x 6
135lbs x 3
185lbs x 3 (belt & wrist wraps on)
215lbs x 2
235lbs x 3 sets x 2 reps

Dorsi Flexor Machine Rows
120lbs x 8
150lbs x 3 sets x 10 reps

Incline DB Bench
60lbs DB's x 6
70'bs DB's x 4 (wrist wraps on)
80lbs DB's x 2 sets x 5 reps PR

Hammer Grip Pulldowns
130lbs x 10
140lbs x 10
150lbs x 10

Mini Band Piston Pushdowns - 1 min RI's
25 reps per arm
15 reps per arm
16 reps per arm

Posted by: fufu

235 for reppage? i didst not know this. gj

Posted by: Seanp156

High Box Squats ~ 3" above parallel
45lbs x 15 no box
45lbs x 15 no box
45lbs x 12 added box
135lbs x 8
135lbs x 6
185lbs x 5
225lbs x 3 (belt & wrist wraps on)
275lbs x 3
335lbs x 3
385lbs x 5 sets x 3 reps

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 8
255lbs x 3 sets x 8 reps

Standing Ab Pulldowns
90lbs x 3 sets x 12 reps

Cybex Ab Crunch
#8 x 15
#9 x 12

Barbell Curls
85lbs x 8
85lbs x 8
85lbs x 6

Seated DB Curls
30lbs x 8 per arm
30lbs x 8 per arm

stretch & grip work

- Power Pants/Briefs still not here, and no shipping confirmation yet... I have a feeling I might not see them for another 3+ months from what I've heard about them from other people.

Posted by: fufu

nice squatskies

how did they feel?

Posted by: Seanp156

Flat speed bench w/ mini's anchored to 90lbs DB's
45lbs x 12 no bands
45lbs x 15 no bands
45lbs x 12 added bands
95lbs x 3 pause, 3
Close grip
125lbs x 3 sets x 3 reps
Mid grip
125lbs x 3 sets x 3 reps
Wide grip
125lbs x 3 sets x 3 reps
- 1 min RI's: surprisingly, wide grip felt the best today, usually mid grip feels better, but wide felt more controlled and faster

Wide grip pullups
BW x 9
BW x 7
BW x 3 sets x 5 reps

Standing BB military press
45lbs x 12
95lbs x 6
115lbs x 6
135lbs x 2 sets x 6 reps (wrist wraps)

T-bar ghetto rows w/ hammer grip attachment from cables
+45lbs x 10
+90lbs x 8
+115lbs x 6
+135lbs (3 plates) x 2 sets x 8 reps

Barbell skull crushers
65lbs x 15 reps
65lbs x 2 sets x 12 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Speed Box Squats with light bands, below parallel box
45lbs x 15 no bands
45lbs x 15 no bands
45lbs x 10 added bands
135lbs x 3 + 3
135lbs x 3
185lbs x 3 (belt)
205lbs x 6 sets x 3 reps - 1 min RI's

Hyper Extensions
BW x 12
+25lbs plate x 8
+55lbs DB x 3 sets x 6 reps

Declined Situps
60lbs DB x 3 sets x 6 reps

Farmer's Walks
70lbs DB's x 3 round trips

stretch & grip work

Posted by: Seanp156

Late posting tonight... I feel like I might be getting sick, felt that way since Thursday but I seem to be holding it off for now.

Barbell Free Squats below parallel
45lbs x 15
45lbs x 15
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps)
225lbs x 3 (belt)
275lbs x 3
315lbs x 3
350lbs x 3 sets x 3 reps
315lbs x 5
315lbs x 3

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 5
225lbs x 4
265lbs x 2 sets x 6 reps

Kneeling Rope Cable Crunches
150lbs x 12
170lbs x 20
170lbs x 15
190lbs x 2 sets x 8 reps

Barbell Curls
85lbs x 8
85lbs x 7

Hammer Strength Machine Curls
+45lbs plate x 2 sets x 12 reps

stretch & grip work

Posted by: Seanp156

Standing Barbell Military Press
45lbs x 15
45lbs x 12
95lbs x 6
115lbs x 6
135lbs x 5 sets x 6 reps (wrist wraps)

Hammer Grip Pullups
BW x 5
BW +15lbs x 3 sets x 5 reps
BW x 2 sets x 5 reps

DB Lateral Raises
20lbs x 2 sets x 10 reps
20lbs x 8

T-bar lever machine rows, wide grip
+45lbs x 10
+90lbs x 8
+115lbs x 2 sets x 6 reps
+125lbs x 6

Barbell Skull Crushers
65lbs x 5
80lbs x 10 (slight assist at bottom)
80lbs x 7 (no assist)
70lbs x 7

20 mins elliptical
10/20 resistance
interval
~2 miles

stretch, rotator cuff work & pull aparts

Posted by: Seanp156

Going to do some heavy rack pulls against bands on monday.

Speed Deadlifts
135lbs x 10
135lbs x 6
185lbs x 3
225lbs x 3 (belt on)
275lbs x 8 sets x 2 reps

Glute Ham Raises
4 sets x 12 reps

Declined Situps
35lbs DB x 6
65lbs DB x 8
65lbs DB x 10
65lbs DB x 8

Farmer's Walks
75lbs DB's x 2 round trips

stretch & rotator cuff work

Posted by: fufu

gj seany boy

Posted by: Seanp156

Close Grip Bench Press
45lbs x 15
45lbs x 15
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (belt & wrist wraps on)
195lbs x 5
205lbs x 3 sets x 5 reps - rep PR for close grips
195lbs x 5
195lbs x 4 - failed 5th, safety pins saved me, got a little over ambitious
- I think if I get a little more comfortable with a wide grip and get a bit more speed on my wide grip I can hit 275 fairly soon.

Hammer Strength Rows
+90lbs x 12
+180lbs x 12
+180lbs x 10
+180lbs x 10

Flat DB Bench
60lbs x 6
70lbs x 6
70lbs x 5
70lbs x 4 - had a lot of trouble locking these out after close grips

Face Pulls with rope grip
#8 x 12
#10 x 12
#10 x 12
#11 x 12

Mini Band Piston Pushdowns
x 50 (25 per side)
x 40
x 30

rotator cuff work & mini band pull aparts w/ close grip 2 sets of 12

Posted by: fufu

nice close grips seany.

Posted by: Seanp156

Rack Deadlifts against mini bands: bar starting at knees.
Band Setup: 1 end looped on bar collar, middle wrap under 120lbs DB, middle wrapped over top the bar collar, other end looped on DB. I don't know if that's technically "doubled" or what, but it got good tension throughout the ROM.

45lbs x 10
135lbs x 6
185lbs x 6
225lbs x 6 (belt on)
275lbs x 6
315lbs x 3
365lbs x 3
405lbs x 2
455lbs x 2
495lbs x 1
405lbs x 2 sets x 3 reps
- ripped my hands up nicely, a nickel sized patch of red loose skin on my right hand and nickel sized piece of ripped skin on my left.

Pull Throughs
#11 x 12
#15 (stack) x 3 sets x 12 reps

Cybex Ab Crunch
#8 x 12
#10 x 12
#11 x 2 sets x 10 reps
#10 x 12

Hammer Strength Machine Curls
+45lbs x 8
+70lbs x 3 sets x 8 reps

3 sets of calfs

stretch, no grip work.

I'll likely deload/take off until next monday or wednesday

Posted by: AndrewSS

OOOoooOOoOOooooo OOOOOoOoOOOOOO!!!!! O!!1/.1!!!!!..///!!!!!!!!1111

OOOOOOOOOOOO OOOoOOooOOooOOOOOOOO!!!!!!!!!!!!!!!!!!1!1/!!!!!!!!

Posted by: fufu

lawl

Posted by: Seanp156

right.... moving on...

Posted by: AndrewSS

Posted by: fufu

Quote:

Originally Posted by Seanp156

right.... moving on...

don't be such a needleheimer!

Posted by: Seanp156

After calling about my briefs Tuesday, I finally received shipping confirmation and a tracking number today. It's been exactly a month since I ordered them (3/24). They arrived in Kentucky at 10:00 AM today, so hopefully they'll make it here tomorrow, so I can give them a go Monday.

Posted by: fufu

cool, let Andrew know how they set on your testes.

He is curious.

Posted by: Seanp156

I'm going to have andrew be my personal fluffer boy.

Posted by: fufu

Posted by: Seanp156

Well, the briefs are too small so I'm going to either send them back for a refund, or try and sell them. I already ordered another pair from houseofpain.com.

In the meantime, I used my old size 35 single ply Inzer Z-suit today. Straps down.

Barbell Free Squats
45lbs x 15
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps)
225lbs x 3 (belt on)
225lbs x 3 (suit on)
275lbs x 3
315lbs x 3
365lbs x 2
405lbs x 3 sets x 2 reps
365lbs x 2 sets x 3 reps
-technically all the working sets were rep PR's, but that's too be expected with the suit. I got videos of 275 on I believe, I'll upload them when I get a chance.

DB Romanian Deadlifts (straps, hands still torn up)
80lbs x 6
90lbs x 6
100lbs x 2 sets x 8 reps

Standing Ab Pulldowns
80lbs x 10
90lbs x 12
100lbs x 8
90lbs x 12

Standing Hammer Curls
35lbs x 8 per arm
35lbs x 8 per arm

Standing Barbell Curls
75lbs x 8
75lbs x 8

stretch & grip work

Posted by: thewicked

holy crap look at that volume...

let me knwo when you get your briefs in that actually work for you..i'm curious as to how you like them because i'm looking into getting some myself.

Posted by: Seanp156

Videos:
315lbs x 3 warmup
365lbs x 2 warmup
405lbs x 2 1st set
405lbs x 2 2nd set
405lbs x 2 3rd set
365lbs x 3 4th set
365lbs x 3 5th set

Posted by: fufu

jesus mary and joseph!

my little seany is turning into a squat beast!

Posted by: Seanp156

I ordered another pair of Power Pants, size 36 this time from houseofpain.com on Sunday, and I just got them today, I was surprised to get them so soon. They fit much better since I'm actually able to get them on. I'm going to be sending the 34's back. I'll give the new ones a try Monday.

Posted by: Seanp156

Standing Barbell Military Press
45lbs x 15
45lbs x 12
95lbs x 8
115lbs x 5
135lbs x 2 (wrist wraps)
145lbs x 3 sets x 5 reps - rep PR

Close Grip Pullups
BW x 10
BW x 7
BW x 6
BW x 4

Dumbbell Lateral Raises
20lbs x 3 sets x 8 reps

1-arm DB Rows
65lbs x 6
75lbs x 3 sets x 8 reps

Barbell Skull Crushers
65lbs x 6
80lbs x 8
80lbs x 6
80lbs x 8

20 minutes elliptical
10/20 resistance
1.88 miles

stretch, rotator cuff work & band pull aparts

Posted by: thewicked

sick work in here man! Looking like a hoss for sure! Love the layout!

Posted by: Seanp156

Heh, thanks I've got a long ways to go though. You've got some great raw numbers going on.

Posted by: thewicked

i had a good base... just like you..i'm now 7 months into powerlifting...and you're not too far behind! Keep it up man! talk about motivating in here. If i ever get hurt half this board will pass me up!

Posted by: Seanp156

Speed Box Squats, ~ 2-3 inches below parallel
45lbs x 10
45lbs x 8
95lbs x 6
135lbs x 6
185lbs x 5
185lbs x 3
225lbs x 6 sets x 2 reps (belts & wrist wraps on)

Bulgarian Squats
25lbs DB's x 5
50lbs DB's x 5
50lbs DB's x 2 sets x 6 reps

Hyper Extensions
BW x 8
+25lbs x 8
+45lbs DB x 2 sets x 10 reps

Decline Situps
+25lbs plate x 8
+50lbs DB x 3 sets x 10 reps

Farmer's Walks
70lbs DB's x 2 round trips

stretch & grip work
-gonna lay off grip work for a week or two, a couple scabs from trying to get my size 34 briefs on broke open on my knuckles today.

Posted by: Seanp156

Flat Barbell Bench
45lbs x 3 sets of 15
95lbs x 8
135lbs x 6
135lbs x 3
135lbs x 3
185lbs x 3 (belt & wrist wraps on)
205bls x 2
225lbs x 4 - rep PR
225lbs x 5 - rep PR
225lbs x 4
225lbs x 4

Cable Rows Neutral Grip
80lbs x 10
100lbs x 10
120lbs x 10
130lbs x 10
130lbs x 10

DB Neutral Grip Presses
70lbs x 10
70lbs x 9
60lbs x 10

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

Mini Band Piston Pushdowns
x52 (26 per side)
x36 (18 per)
x32 (16 per)

rotator cuff work, and mini band pull aparts

-Got vids of bench, speed was pretty slow

Posted by: fufu

gj on your bench you two timing son of a bitch

Posted by: Seanp156

Vids: Today was a perfect example why I wear headphones in the gym.

205lbs x 2 warmup: YouTube - 205lbs x 2 bench warmup
225lbs x 4 1st set: YouTube - 225lbs x 4 bench (1st set)
225lbs x 5 2nd set: YouTube - 225lbs x 5 bench (2nd set)
225lbs x 4 3rd set: YouTube - 225lbs x 4 bench (3rd set)
225lbs x 4 4th set: YouTube - 225lbs x 4 bench (4th set)

Posted by: Seanp156

First session in new briefs today, went ok, was a bit sore from previous workouts, but not bad. Got videos, I'll get them up after converting.

Barbell Free Squats
45lbs x 2 sets x 12 reps
135lbs x 6
135lbs x 3
205lbs x 3 (briefs, belt, & wrist wraps on)
285lbs x 3
335lbs x 2
385lbs x 1
425lbs x 1 - Gear Whore PR
440lbs x 1 - Gear Whore PR and nominee of ugliest squat of 2008

Cambered Bar Good Mornings (no belt)
135lbs x 6
185lbs x 5
185lbs x 8
185lbs x 8
- Need a bigger camber, shoulders get in the way

Standing Ab Pulldowns
80lbs x 8
90lbs x 15
90lbs x 15

Cybex Machine Ab Crunch
#8 x 12
#10 x 10
#10 x 10

DB Seated Curls
40lbs x 7 per arm
40lbs x 7 per arm

Hammer Strength Curls
+70lbs x 10
+70lbs x 10

stretch & grip work

Posted by: Seanp156

385lbs x 1 warmup: YouTube - 385lbs x 1 Squat warmup
425lbs x 1: YouTube - 425lbs x 1 Squat (Gear Whore PR)
440lbs x 1: YouTube - 440lbs x 1 Squat (Gear Whore PR)

Posted by: PeteTheGreek

You're folding over because of weak abs. Work those abs heavier and harder and push those abs out against that belt. Otherwise good job, keep putting heavier weight on your back.

Secondly, using the term "gear whore" constitutes trademark infringement. You will be hearing from my attorneys.

Posted by: fufu

gj seany boy

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

You're folding over because of weak abs. Work those abs heavier and harder and push those abs out against that belt. Otherwise good job, keep putting heavier weight on your back.

Secondly, using the term "gear whore" constitutes trademark infringement. You will be hearing from my attorneys.

Alright, I'll try and hit up the abs heavier. What shall in use in place of "Gear Whore?" "Equipment Prostitute?"

Posted by: Seanp156

Standing Barbell Military Press
45lbs x 2 sets x 15 reps
95lbs x 8
115lbs x 5
135lbs x 2 (wrist wraps on)
155lbs x 3
155lbs x 3
155lbs x 4 - rep PR

Wide Grip Pullups
BW x 3 sets x 8 reps - first time ever getting 3x8

DB Side Lateral Raises
25lbs x 2 sets x 8 reps

1-arm DB Rows
70lbs x 4
85lbs x 4 (straps)
100lbs x 3 sets x 5 reps - PR

Barbell Skull Crushers
warmups
85lbs x 6
85lbs x 6 + 1 spot assist
85lbs x 6 + 1 spot assist - PR

Cable Pushdowns
60lbs x 15
60lbs x 12

15 minutes elliptical
8/20 resistance
1.33 miles

-I'm going to lessen priority on heavy shoulder work for a while, emphasize speed work, and try to hit triceps harder for the next month or two.

Posted by: Seanp156

This squat... Haha: http://www.finnishpower.net/pics/patteri200.mpg
it's 440lbs.

Posted by: Seanp156

Speed Deadlifts
135lbs x 10
135lbs x 3 + 3
185lbs x 3
225lbs x 2 (belt on)
245lbs x 6 sets x 3 reps - 1 min RI's

Deep Front Squats ~ 5 inches below parallel(No belt)
warmups
185lbs x 3 sets x 8 reps - rep PR??? not sure

Declined Situps
+25lbs plate x 8
+50lbs DB x 6
+70lbs DB x 3 sets x 6 reps - PR

Hyper Extensions
BW x 2 sets x 15 reps

stretch & grip work

Posted by: Seanp156

BW was 201 this AM

Floor Presses
45lbs x 15
135lbs x 6
135lbs x 5
185lbs x 3 (wrist wraps)
185lbs x 3
205lbs x 4 sets x 3 reps

Neutral Grip Cables Rows
130lbs x 8
140lbs x 8
140lbs x 8

Dips
BW x 20
BW x 12
BW x 12

Wide Grip Lat Pulldowns
140lbs x 10
150lbs x 10
150lbs x 10

rotator cuff work & band pull aparts

Posted by: Seanp156

Platform Deadlifts, off 3 inch platform
135lbs x 10
135lbs x 6
185lbs x 5
225lbs x 3 (belt on)
275lbs x 3
315lbs x 2
350lbs x 5 sets x 3 reps - 3 min RI's

Pull Throughs
#11 x 12
#15 (stack) x 3 sets x 15 reps

Standing Ab Pulldowns
90lbs x 8
100lbs x 3 sets x 8 reps

Barbell Curls
85lbs x 3 sets x 6 reps

stretch

Posted by: AndrewSS

Posted by: fufu

Quote:

Originally Posted by AndrewSS

lol

Posted by: Seanp156

Deep Front Squats
45lbs x 2 sets x 8 reps
135lbs x 6
135lbs x 3
185lbs x 3
205lbs x 3 sets x 6 reps - rep PR

Glute Ham Raises
BW x 8
BW x 10
BW x 10
BW x 8

Declined Situps
+35lbs DB x 8
+75lbs DB x 3 sets x 6 reps - PR

Leg Raises
BW x 12
BW x 15

Farmer's Walks
70lbs DB's x 3 round trips total

stretch & grip work

Posted by: Seanp156

Barbell Free Squats
45lbs x 12
45lbs x 12
135lbs x 6
135lbs x 4
135lbs x 3
205lbs x 3 (wrist wraps on)
245lbs x 3 (belt on)
295lbs x 2
335lbs x 6 sets x 3 reps - a bit slow today, but arch held up decently except on 2 or 3 reps

Good Mornings (loose belt on)
135lbs x 6
185lbs x 3
225lbs x 3
225lbs x 4
225lbs x 5 - first rep was a bit shallow

Standing Ab Pulldowns
90lbs x 8
100lbs x 8
110lbs x 6 - PR
110lbs x 5
100lbs x 8

Barbell Curls
45lbs x 8
75lbs x 4
95lbs x 5
95lbs x 5

Standing Calfs
120lbs x 20
120lbs x 20

Seated Alternating DB Curls
30lbs x 10 per arm
30lbs x 10 per arm

stretch

Posted by: Seanp156

Speed Bench with Mini Bands - Setup: both ends of band loop under 90lbs DBs, middle of band over top bar.

45lbs x 15
45lbs x 15
45lbs x 12 - added bands
95lbs x 6
CLOSE GRIP
115lbs x 3 sets x 3 reps
MID GRIP
125lbs x 3 sets x 3 reps
WIDE GRIP
125lbs x 3 sets x 3 reps - 1 min RI's on all sets

Nuetral Grip Pullups
BW x 8
BW x 8
BW x 5
BW x 3 - crapped out

Dips
BW x 6
+25lbs x 4
+45lbs x 2 sets x 8 reps
BW x 14

1-Arm DB Rows
70lbs x 5
85lbs x 3
95lbs x 5
95lbs x 6
95lbs x 5

Cable Pushdowns
70lbs x 10
70lbs x 12

12 min treadmills walking/jogging

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Draggin a bit today...

Speed Box squats to parallel box, Light Bands anchored to 100lbs plates

45lbs x 12
45lbs x 8
added bands
45lbs x 8
45lbs x 5
135lbs x 5
135lbs x 5
185lbs x 6 sets x 3 reps - 1 min RI's - Belt & Wrist wraps

Hyper Extensions
BW x 12
+25lbs plate x 8
+50lbs DB x 3 sets x 8 reps

Declined Situps
+25lbs plate x 10
+60lbs DB x 10
+60lbs DB x 2 sets x 8 reps

Leg Raises
BW x 2 sets x 12 reps

Farmer's Walks
75lbs DB's x 3 round trips total, 2 mins between trips

stretch & grip work

Posted by: Seanp156

Flat Barbell Bench
45lbs x 15
45lbs x 15
135lbs x 6
135lbs x 3
185lbs x 3 (belt & wrist wraps on)
215lbs x 2
245lbs x 2 - rep PR
245lbs x 2
245lbs x 3 - rep PR

Barbell Rows
95lbs x 10
135lbs x 6
185lbs x 6
185lbs x 6

Flat DB Bench Press
60lbs x 6
70lbs x 4
85lbs x 2 sets x 5 reps - PR

Face Pulls
#11 x 12
#12 x 12
#12 x 12

Barbell Skull Crushers
75lbs x 10
75lbs x 8

15 minutes stationary bike
10/20 resistance
random hill
4 miles

stretch, rotator cuff work & pull aparts

Vids:
245lbs x 2 Bench 1st set :
YouTube - 245lbs x 2 Bench 1st set
245lbs x 2 Bench 2nd set:
YouTube - 245lbs x 2 Bench 2nd set
245lbs x 3 Bench 3rd set:
YouTube - 245lbs x 3 Bench 3rd set

Posted by: Seanp156

Barbell Box Squats to roughly a parallel box, maybe 1 inch higher. This box height felt very good overall, no hip pain.

45lbs x 12
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 3 (belt & wrist wraps on)
225lbs x 3
275lbs x 3
315lbs x 3
315lbs x 3
335lbs x 2
365lbs x 1
410lbs x 2 - Raw PR
315lbs x 6
315lbs x 6

Got vids... It'll take a while to get em up though.

Good Mornings (loose belt)
135lbs x 8
185lbs x 6
245lbs x 4 - PR
245lbs x 4

90 degree Declined Situps (maybe close to 70 degree, but very steep)
BW x 20
BW x 15
BW x 12

Standing DB Hammer Curls
40lbs x 9 per arm
40lbs x 7 per arm

Cybex Ab Crunch
#8 x 12
#10 x 8
#10 x 8

stretch & grip work

Posted by: Seanp156

Vids:

315lbs x 3 1st set:
YouTube - 315lbs x 3 Box Squat 1st Set

315lbs x 3 2nd set:
YouTube - 315lbs x 3 Box Squat 2nd Set

365lbs x 1 3rd set:
YouTube - 365lbs x 1 Box Squat 3rd Set

410lbs x 2 4th set:
YouTube - 410lbs x 2 Box Squat 4rd Set

315lbs x 6 5th set:
YouTube - 315lbs x 6 Box Squat 5th Set

315lbs x 6 6th set:
YouTube - 315lbs x 6 Box Squat 6th Set

Posted by: Seanp156

Speed Bench with mini bands anchored to 90lbs DB's
45lbs x 15
45lbs x 15
added bands
45lbs x 12
95lbs x 3
115lbs x 3
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

Neutral Grip Pullups
BW x 4 sets x 6 reps

Dips
BW x 6
+25lbs x 4
+45lbs x 10 - rep pr I think?
+45lbs x 8
BW x 19

1-arm DB Rows
60lbs x 5
75lbs x 3 sets x 8 reps

Cable Pushdowns
70lbs x 15
70lbs x 10

10 mins elliptical
8/20 resistance

stretch, rotator cuff work & mini band pull aparts

Vlad from the Coliseum Gym, holding a 1250 squat is training at the North Gym where I train now. Today before I left I saw him do 875 x 3. I'm sure he loves not having a monolift and walking the weight out now.

Posted by: fufu

nice squattin big boy

Posted by: goob

I love how sean just ignores all the madness thats posted in this journal like it was not there.

Excellent squating dude.

Posted by: Seanp156

A bit tired today. I was hesitant to deadlift relatively heavy today after squatting tuesday, but I'm taking next week off so I figured why not...

Conventional Deadlifts off floor
135lbs x 10
135lbs x 6
185lbs x 3
225lbs x 3 (belt on)
275lbs x 3
315lbs x 2
365lbs x 2
425lbs x 3 sets x 1 rep

Pull Throughs
#15 (stack) x 3 sets x 15 reps

Kneeling Cable Pulldowns
#15 (stack) x 3 sets x 20 reps

Farmer's Walks
80lbs DB's x 2 round trips total - PR

stretch & grip work

Posted by: PeteTheGreek

If you did three singles with the same weight you didn't go heavy

Posted by: Seanp156

Flat Barbell Bench Press
45lbs x 2 sets x 15 reps
45lbs x 12
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (belt & wrist wraps on)
225lbs x 2
255lbs x 1
275lbs x 1 - PR: told spotter not to touch the bar unless it started going back down, but he put his finger tips on the bar... It didn't feel like he gave me anything, but he may have helped a little bit.

T-Bar Lever Rows Close/Neutral Grip
+45lbs x 10
+90lb x 10
+90lbs x 12
+90lbs x 12

Flat DB Bench Press
55lbs x 6
70lbs x 10
70lbs x 9
70lbs x 8

Wide Grip Pulldowns
130lbs x 10
150lbs x 10
150lbs x 10

Skull Crushers
85lbs x 6
85lbs x 5 + 1 with spot

rotator cuff work & mini band pull aparts

Posted by: DLDave

Quote:

Originally Posted by Seanp156

Vlad from the Coliseum Gym, holding a 1250 squat is training at the North Gym where I train now. Today before I left I saw him do 875 x 3. I'm sure he loves not having a monolift and walking the weight out now.

Heck, that was probably his speed day. Is he there consistently or just occassionally? I thought he was down at Westside for awhile. It's not like he'd have a hard time finding a monolift around here if he really needed one.

Nice bench PR BTW. Next time tell the spotter to not touch the bar unless you're completely stapled. 275 stuck on the chest isn't too bad.

Posted by: Seanp156

Vlad's been there consistently the last 2 weeks, at least. And it was actually 915-935... Someone told me 875, but he had 3 100lbs plates, and 3 45lbs plates per side, and then he may have had a 5 or 10 on each as well. I find it hard to believe he trusts those bars with that much weight on them.

Posted by: Seanp156

Finals are done at last.

Speed Bench Press, straight weight
45lbs x 20
45lbs x 15
95lbs x 6
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 - 1 min RI's all sets

Wide Grip Pullups
BW x 8
BW x 8
BW x 6
BW x 4

Standing Barbell Military Press
45lbs x 12
45lbs x 10
95lbs x 6
115lbs x 4
135lbs x 7 (wrist wraps on)
135lbs x 6

T-Bar Lever Rows
+45lbs x 10
+90lbs x 8
+115lbs x 3 sets x 8 reps (2 plates & a 25)

Barbell Skull Crushers
75lbs x 10
75lbs x 9 + 1 with assist
75lbs x 7 + 1 with assist

20 mins stationary bike
random hill
8/20 resistance
75 avg rpm

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Speed Deadlifts
135lbs x 10
135lbs x 5
135lbs x 5
185lbs x 3
225lbs x 3 (belt on)
245lbs x 6 sets x 3 reps - 1 min RI's

Hyper Extensions
BW x 10
BW x 10
+25lbs x 8
+50lbs x 3 sets x 8 reps

Declined Situps
+25lbs x 10
+50lbs x 3 sets x 10 reps

Farmer's Walks
75lbs DB's x 3 round trips

stretch & grip work

Posted by: Brutus_G

Good work Sean your getting strong man those squats looked picture perfect.

Posted by: Seanp156

Pin/Rack Press lying on flat bench, pins ~3 inches above chest
45lbs x 10
135lbs x 8
135lbs x 8
185lbs x 6 (belt & wrist wraps on)
225lbs x 4
225lbs x 4
245lbs x 3
245lbs x 3
265lbs x 1
275lbs x 1

HS Rear Delt Rows
+90lbs x 10
+180lbs x 10
+230lbs x 8
+180lbs x 10

Incline DB Presses
60lbs x 6
70lbs x 4 (wrist wraps on)
80lbs x 5
80lbs x 4

Neutral Grip Pulldowns
140lbs x 12
150lbs x 10
140lbs x 10

Cable Pushdowns
70lbs x 15
70lbs x 12

kneeling piston pushdowns
3 sets

Posted by: Seanp156

Conventional Deadlifts off floor
135lbs x 10
135lbs x 10
185lbs x 6
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3
365lbs x 2
405lbs x 3
405lbs x 3
415lbs x 3 - rep PR
415lbs x 3

Leg Press Mid Stance
180lbs x 10
360lbs x 3 sets x 10 reps

Standing Rope Cable Pulldowns
90lbs x 12
100lbs x 2 sets x 10 reps

Seated DB curls
40lbs x 2 sets x 7 reps per arm

HS Machine Curl
+75lbs x 2 sets x 8 reps

stretch & grip work

Posted by: fufu

gj.

Posted by: Seanp156

Speed Bench, straight weight
45lbs x 2 sets x 20 reps
95lbs x 9
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 - 1 min RI's

Wide Grip Pullups, weighted
BW +20lbs x 3 sets x 4 reps

Standing Military Press on squat machine
+90lbs x 6
+140lbs (45 and 25 per side) x 3 sets x 8 reps

T-Bar Rows
+90lbs x 6
+115lbs x 6
+135lbs(3 45's) x 2 sets x 5 reps

Barbell Skull Crushers
85lbs x 2 sets x 6 reps
85lbs x 4 + 2 with light spot assist

20 mins elliptical intervals

stretch, rotator cuff work & pull aparts

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