Sean's going for strength. [Forum Archive]

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Sean's going for strength.

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Posted by: Seanp156

Speed Deadlifts
135lbs x 8
135lbs x 3
185lbs x 3
225lbs x 3 (belt on)
275lbs x 6 sets x 1 rep - 1 min RI

Glute Ham Raise
BW x 3 sets x 10 reps - 2 min RI

Declined Situps
+35lbs DB x 8
+65lbs DB x 3 sets x 6 reps

Farmer's Walks
80lbs DB's x 3 round trips total

stretch

Posted by: Seanp156

Decent session today.

Close Grip Bench Press
45lbs x 12
45lbs x 15
95lbs x 6
135lbs x 6
135lbs x 3
185lbs x 3 (belt & wrist wraps on)
215lbs x 5 - CG PR
215lbs x 5
225lbs x 5 - CG PR
225lbs x 5

Had a lift off on the 225 sets, seemed to help a lot

Face Pulls with Rope
#10 x 14
#13 x 10
#15 (stack) x 12
#15 (stack) x 12

Incline DB Press
55lbs x 6
70lbs x 8 (wrist wraps on)
70lbs x 8

Rear Delt Flies
15lbs x 12
15lbs x 12

Standing Piston Pushdowns with miniband
mini x 60 alternating
mini x 36 alternating
mini x 25 alternating

12 mins incline treadmill walking

stretch, rotator cuff work & band pull aparts

Taking a max pull from the floor tomorrow

Posted by: Seanp156

Shitty day today... 435 felt quite a bit heavier than it should have.

Conventional Deadlifts from floor
135lbs x 10
135lbs x 6
185lbs x 5
225lbs x 3 (belt on)
275lbs x 3
315lbs x 3
365lbs x 1
405lbs x 1
435lbs x 1
475lbs x 0 - got maybe an inch off the floor

Cybex Leg Press
180lbs x 8
360lbs x 6
450lbs x 6
450lbs x 6
540lbs x 6

Standing Rope Cable Crunches
90lbs x 12
110lbs x 6
100lbs x 10
100lbs x 10

Standing Hammer Curls
45lbs x 6 per arm
35lbs x 10 per arm

HS machine curls
+45lbs x 8
+80lbs x 8
+90lbs x 5

stretch & grip work

Posted by: Seanp156

Speed bench w/ mini's anchored to 90lbs DB's
45lbs x 15
45lbs x 12 added bands here
95lbs x 6
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

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

Standing Military Press on squat machine
+90lbs x 6
+140lbs x 4
+160lbs x 3 sets x 6 reps

T-Bar Lever Rows Wide Grip
+45lbs x 8
+70lbs x 6
+90lbs x 8
+110lbs x 8
+100lbs x 8

Barbell Skull Crushers
65lbs x 6
90lbs x 5 - PR
90lbs x 4 + 1 with assist
75lbs x 8

12 mins stationary bike

Posted by: Seanp156

Quick one today... Tomorrow will be reverse band bench, maybe to a single, monday will be triples with 405 squats in briefs.

Speed Box Squats to parallel box
45lbs x 12
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3 - wrist wraps on
225lbs x 6 sets x 2 reps - belt on 1 min RI's

Hyper Extensions
BW x 10
+25lbs x 8
+60lbs DB x 3 sets x 6 reps

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

stretch

Posted by: Seanp156

Rev bands felt pretty good.

Flat Barbell Bench with Reverse average bands.
45lbs x 12 no bands
45lbs x 10 no bands
45lbs 6 no bands
135lbs x 6 - added bands
225lbs x 6
275lbs x 6 (belt & wrist wraps on)
315lbs x 3
365lbs x 1
385lbs x 1 - grinder
315lbs x 6
335lbs x 3
335lbs x 3

I'm guessing the bands deloaded about 100-120lbs at the bottom, not sure about the top, maybe around 40-60.

Cable Rows
120lbs x 12
130lbs x 12
130lbs x 12

Flat DB Bench
60lbs x 12
60lbs x 10

DB Side/Lateral Raises
20lbs x 10
20lbs x 10

Cable Pushdowns
70lbs x 12
70lbs x 12

14 min elliptical intervals

stretch, rotator cuff work, & pull aparts

Posted by: Seanp156

I was hoping for 3 or 4 sets of triples with 405 today, but I felt a little shaky in the briefs... Still not really used to them and I'm a bit wobbly in the hole.

Barbell Free Squats
45lbs x 12
45lbs x 15
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3 (briefs on)
315lbs x 3
365lbs x 2
405lbs x 2
405lbs x 2
405lbs x 2
405lbs x 3 (3rd was a grinder)

Barbell Romanian Deadlifts
135lbs x 10
185lbs x 6
225lbs x 10
225lbs x 10

Cybex Ab Crunch
#8 x 12
#10 x 3 sets x 10 reps

Barbell Curls
65lbs x 6
75lbs x 3 sets x 8 reps

stretch

Posted by: fufu

squatting in the 400's for reps I see...

Posted by: AndrewSS

Clutch it like a cornerstone
Otherwise it all comes down
Justify denials and
Grip 'em to the lonesome end

Posted by: Seanp156

Speed Bench with mini bands anchored to 90lbs DB's
45lbs x 15
45lbs x 15
added bands
45lbs x 10
95lbs x 6
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 3 sets x 6 reps

Standing Military Press on Squat Machine
+90lbs x 6
+140lbs x 4
+180lbs x (2 plates) x 3 sets x 5 reps

Neutral Grip T-bar lever rows
+45lbs x 12
+90lbs x 8
+115lbs x 6
+135lbs x 3 sets x 6 reps

Barbell Skull Crushers
65lbs x 6
85lbs x 5
75lbs x 8

14 min stationary bike intervals

stretch, rotator cuff work & pull aparts

Posted by: AndrewSS

your workouts are godly.... mmmmmmmmmmmmm

Posted by: Seanp156

Flat Bench Press pinkies on rings
45lbs x 20
45lbs x 15
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (belt & wrist wraps on)
225lbs x 2
245lbs x 3 sets x 3 reps - weren't the prettiest reps, but I've done much worse before. Last set groove was good, but speed wasn't.

Cable Rope Face Pulls
140lbs x 9
130lbs x 12
130lbs x 12

Incline DB Presses
60lbs x 6
75lbs x 3 sets x 6 reps (wrist wraps on)

Peck Deck Rear Delts
90lbs x 10
110lbs x 10

Cable Pushdowns
70lbs x 15
70lbs x 15

rotator cuff work & pull aparts

Posted by: Seanp156

First time using both my briefs, and my suit today (both are single ply). Went to a heavy high box.

45lbs x 12
45lbs x 12
135lbs x 8
135lbs x 6
185lbs x 6 (wrist wraps on)
225lbs x 5 (belt on)
275lbs x 5 (briefs and suit on)
315lbs x 3
365lbs x 3
405lbs x 2
455lbs x 1 - Equipped PR
510lbs x 1 - Equipped PR
555lbs x 1 - Equipped PR

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

Standing Cable Rope Pulldowns
90lbs x 3 sets x 12 reps

Barbell Curls
65lbs x 6
85lbs x 3 sets x 6 reps

stretch

405lbs x 2
YouTube - 405lbs x 2 High Box Squat warmup

455lbs x 1
YouTube - 455lbs x 1 High Box Squat

510lbs x 1
YouTube - 510lbs x 1 High Box Squat

555lbs x 1
YouTube - 555lbs x 1 High Box Squat

Posted by: DLDave

Nice squattin' Sean!

Posted by: Brutus_G

Good work man. How did that extra 100+ pounds feel on your spine?

Posted by: Seanp156

Quote:

Originally Posted by DLDave

Nice squattin' Sean!

Thanks.

Quote:

Originally Posted by Brutus_G

Good work man. How did that extra 100+ pounds feel on your spine?

Not as bad as I thought it would. Walking it out, setting up, and reracking was probably the hardest part of the 500+ sets. Didn't really feel anything in particular on my spine/lower back because there's a lot of pressure everywhere, really.

Posted by: Seanp156

new vids links:

YouTube - 405lbs x 2 High Box Squat warmup

YouTube - 455lbs x 1 High Box Squat

YouTube - 510lbs x 1 High Box Squat *

YouTube - 555lbs x 1 High Box Squat *

Posted by: Seanp156

Speed Bench, Straight Weight
45lbs x 20
45lbs x 15
95lbs x 6
135lbs x 3
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 - 1 min RI's

Neutral Grip Pullups
BW x 8
BW x 8
BW x 6

Standing Military Press on Squat Machine
+90lbs x 8
+140lbs x 10
+140lbs x 8
+140lbs x 8

T-Bar Neutral Grip Rows
+45lbs x 8
+70lbs x 7
+100lbs x 3 sets x 12 reps

DB Skull Crushers
25lbs x 12
25lbs x 9
25lbs x 9

20 mins station bike
10/20 resistance

stretch, rotator cuff work & pull aparts

Posted by: Seanp156

Decided to try sumo deadlift with briefs since usually they tear my hips up raw.

135lbs x 8
135lbs x 6
225lbs x 5 (belt on)
275lbs x 3 (briefs on)
315lbs x 3
365lbs x 1
405lbs x 1
445lbs x 0 - got 4-6" off the floor, then held it shaking for 3-4 seconds

Reverse Hypers
+120lbs x 3 sets x 10 reps

Declined Situps
25lbs plate x 10
50lbs DB x 6
70lbs DB x 3 sets x 6 reps

DB farmer's Walk
70lbs DB's x 3 round trips

stretch & grip work

Bench day either tomorrow or sunday I'll be keeping it to 185-225 for sets of 5-8. Deloading next week, not sure if I'll go to the gym and keep it light or just do some band work at home. I start my internship as an IT intern on Monday.

Posted by: DLDave

Where's the internship at?

Posted by: JailHouse

How often do you deload? Nice numbers one that equiped squat.

Posted by: Seanp156

Quote:

Originally Posted by DLDave

Where's the internship at?

Lakeshore Cryotronics

Quote:

Originally Posted by JailHouse

How often do you deload? Nice numbers one that equiped squat.

I usually deload every 4-5 weeks. Thanks.

Posted by: fufu

nice squatting

Posted by: Seanp156

"Cardio Bench" day

Flat Barbell Bench
45lbs x 20
45lbs x 15
95bs x 9
135lbs x 6
135lbs x 3
185lbs x 10 (wrist wraps on) - rep PR
185lbs x 12 - rep PR
185lbs x 10

Dorsi Flexor Machine Rows
135lbs x 10
150lbs x 10
150lbs x 12

Dips
BW x 12
BW x 15
BW x 12

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

Bench Dips
BW x 20
BW x 15

20 mins elliptical

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Barbell Free Squats
45lbs x 15
45lbs x 15
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3
315lbs x 6 sets x 3 reps ~ 2 min RI's

DB Romanian Deadlifts
60lbs x 8
70lbs x 6
80lbs x 8
80lbs x 10
90lbs x 6
90lbs x 6

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

Seated Dumbbell Alternating Curls
40lbs x 6 per arm
40lbs x 6 per arm

stretch

Posted by: Seanp156

Standing Barbell Military Press
45lbs x 2 sets x 15 reps
95lbs x 8
115lbs x 4
135lbs x 3 sets x 8 reps - 3 min RI's (wrist wraps on)

Mid/Close grip Chinups
BW x 8
BW x 7
BW x 5

Dips
BW x 12
BW +45lbs x 2 sets x 8 reps
BW x 20

1-arm DB Rows
60lbs x 8
75lbs x 6
80lbs x 3 sets x 6 reps

Barbell Skull Crushers
65lbs x 8
75lbs x 7
75lbs x 5

20 mins elliptical
10/20 resistance

stretch, rotator cuff work and pull aparts

Posted by: Seanp156

Low Box Speed Box Squats
45lbs x 15
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 6 sets x 3 reps (belt on)

Bulgarian Squats
30lbs DB's x 6
50lbs DB's x 3 sets x 6 reps

Hyper Extensions
25lbs x 8
65lbs x 8 (curl bar)
60lbs DB x 3 sets x 6 reps (curl bar too awkward)

Cybex Ab crunch
#8 x 12
#10 x 8
#12 x 2 sets x 6 reps

90* decline situps
BW x 20
BW x 10

stretch & grip work

Posted by: Seanp156

Flat Barbell Bench
45lbs x 15
45lbs x 15
95lbs x 8
135lbs x 6
135lbs x 3
170lbs x 8 (wrist wraps on)
195lbs x 5 (belt on)
210lbs x 3
235lbs x 3 sets x 1 rep - 1 sec pause
200lbs x 5

Seated Rope Face Pulls
90lbs x 8
70lbs x 3 sets x 10 reps

Flat DB Bench Press
60lbs x 5
70lbs x 5 (wrist wraps on)
80lbs x 3 sets x 5 reps

Neutral Grip Pulldowns
130lbs x 8
150lbs x 2 sets x 8 reps
160lbs x 2 sets x 8 reps

Mini Band Piston Pushdowns alternating
mini's x 60
mini's x 46
mini's x 42

rotator cuff work & pull aparts

Posted by: fufu

touch me baby! can't you see that I am not afraid?

Posted by: Seanp156

Barbell Low Box Squats (~12-14" box) with Light Bands
45lbs x 10
45lbs x 10
Added Light Bands
45lbs x 12
45lbs x 12
135lbs x 6
135lbs x 3 (wrist wraps on)
185lbs x 3 (belt on)
225lbs x 3
275lbs x 6 sets x 3 reps ~3 min RI's

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 8
225lbs x 3 sets x 8 reps

Standing Rope Cable Crunches
90lbs x 8
100lbs x 3 sets x 8 reps

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

Hammer Strength Preacher Curls
+50lbs x 2 sets x 12 reps

stretch

Posted by: Seanp156

Standing Barbell Military Press
45lbs x 2 sets x 15 reps
95lbs x 6
115lbs x 5
135lbs x 3 (wrist wraps on)
145lbs x 6 (pinkies on rings)
145lbs x 5
145lbs x 6 (move grip in about 1 inch)
145lbs x 6

Mid Grip Pullups
BW x 4 sets x 6 reps

Dips
BW x 10
BW +25lbs x 6
BW +45lbs x 3 sets x 6 reps

1-arm DB Rows
65lbs x 6
80lbs x 6
90lbs x 3 sets x 6 reps

Rope Grip Cable Pushdowns
60lbs x 12
60lbs x 10

stationary bike
20 mins
10/20 resistance

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Flat Barbell Bench
45lbs x 2 sets x 20 reps
95lbs x 8
135lbs x 6
135lbs x 3
175lbs x 8 (wrist wraps on)
205lbs x 5 (belt on)
215lbs x 3
245lbs x 3 sets x 1 rep
205lbs x 5

Hammer Strength Rear Delt Rows
+90lbs x 10
+180lbs x 10
+230lbs x 3 sets x 8 reps

Flat DB Bench
60lbs x 5
75lbs x 5 (wrist wraps on)
85lbs x 3 sets x 5 reps

Neutral Grip Pulldowns
140lbs x 10
170lbs x 3 sets x 6 reps

stretch & rotator cuff work

Posted by: Seanp156

Platform Deadlifts off 3-4" platform
135lbs x 10
135lbs x 6
185lbs x 6
225lbs x 3 (belt on)
275lbs x 3
315lbs x 3
365lbs x 3 sets x 3 reps

Barbell Olympic Squats: narrow stance, no belt
135lbs x 8
185lbs x 6 (wrist wraps on)
225lbs x 2 sets x 8 reps

Kneeling Rope Cable Crunches
150lbs x 15
170lbs x 20
170lbs x 15
190lbs x 10
190lbs x 10

Hammer Curls
35lbs x 10 per arm
35lbs x 9 per arm

Preacher Curls
60lbs x 2 sets x 8 reps

stretch

Posted by: Seanp156

Standing Barbell Military Press
45lbs x 15
45lbs x 12
95lbs x 8
115lbs x 10
115lbs x 10
115lbs x 9

Wide Grip Pullups
BW x 8
BW x 7

Neutral Grip Pullups
BW x 6
BW x 5

Dips
BW x 20
BW x 13

Tricep Machine Press
#6 x 12
#8 x 10
#10 x 10
#12 x 10

1-arm DB Rows
55lbs x 8
70lbs x 3 sets x 12 reps

Cable Pushdowns
70lbs x 3 sets x 12 reps

15 mins elliptical
10/20 resistance

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Speed Box Squats
55lbs x 15
145lbs x 6
195lbs x 3 (wrist wraps on)
255lbs x 6 sets x 2 reps (belt on)

Pull Throughs
stack x 12
150lbs x 10 (moved to a heavier pulley)
170lbs x 12
170lbs x 12

Hyper Extensions
BW x 12
BW x 12

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

Hammer Strength seated shrugs
+180lbs x 20
+230lbs x 3 sets x 12 reps

Calf Raises
120lbs x 20
140lbs x 15

stretch

Posted by: Seanp156

Flat Barbell Bench
45lbs x 15
45lbs x 15
95lbs x 8
135lbs x 6
135lbs x 3
180lbs x 8 (wrist wraps on)
210lbs x 5 (belt on)
220lbs x 3
255lbs x 3 sets x 1 rep
210lbs x 5

Rows on Horizontal Leg Press
+90lbs x 12
+140lbs x 10
+180lbs x 3 sets x 8 reps (2 plates per side)

Flat DB Bench Press
55lbs x 6
70lbs x 2 sets x 10 reps (wrist wraps on)

Neutral Grip Pulldowns
140lbs x 6
170lbs x 3 sets x 8 reps

Band Piston Pushdowns
Mini's x 30 per arm
Mini's x 25 per arm

stretch & rotator cuff work

Posted by: Seanp156

Barbell Box Squats (parallel box)
45lbs 2 sets x 12 reps
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps on)
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3
365lbs x 3 sets x 3 reps

Good Mornings (no belt)
135lbs x 10 (wrist wraps on)
185lbs x 6
225lbs x 6
225lbs x 6
225lbs x 8

Standing Ab Pulldowns
90lbs x 10
100lbs x 10
110lbs x 8
110lbs x 6
100lbs x 8

Standing Hammer Curls
25lbs x 5 per arm
40lbs x 8 per arm
40lbs x 8 per arm

Barbell Curls
75lbs x 2 sets x 8 reps

stretch

Posted by: Seanp156

Bodyweight's hovering around 207lbs in the AM right now.

Standing Barbell Military Press
45lbs x 2 sets x 15 reps
95lbs x 6
115lbs x 5
135lbs x 3 (belt & wrist wraps on)
155lbs x 5 - Rep PR
165lbs x 3 - PR
175lbs x 2, failed 3rd - PR
155lbs x 5

Mid Grip Pullups
BW x 8

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

Dips
BW x 10
BW +35lbs x 5
BW +55lbs x 2 sets x 6 reps

1-arm DB Rows
75lbs x 6
90lbs x 5 (straps)
105lbs x 2 sets x 5 reps

Cable Pushdowns
70lbs x 8
80lbs x 2 sets x 10 reps

20 mins stationary bike
10/20 resistance
5.2x miles

stretch, rotator cuff work, & band pull aparts

Posted by: Seanp156

Hyper Extensions
BW x 12
+25lbs plate x 10
+50lbs DB x 6
+70lbs DB x 5
+70lbs DB x 6
+70lbs DB x 5

Glute Ham Raise
BW x 3 sets x 8 reps

Decline Situps
+25lbs plate x 10
+50lbs DB x 6
+70lbs DB x 3 sets x 8 reps - rep PR

DB Farmer's Walks
70lbs DB's x 3 round trips = 1 min RI between trips

Cambered bar shrugs
135lbs x 12
185lbs x 10
225lbs x 12 (straps)
245lbs x 12
245lbs x 12

Standing Calfs
140lbs x 20
160lbs x 2 sets x 14 reps

stretch

Posted by: fufu

gj.

Posted by: Seanp156

Had to make it a quick one today... Went to check out a bike...

Barbell Flat Bench Press
45lbs x 15
45lbs x 15
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 8 (wrist wraps on)
215lbs x 5 (belt on)
225lbs x 3
260lbs x 3 sets x 1 rep - 4 min RI's
215lbs x 5

Rows on Horizontal Leg Press
+90lbs x 10
+140lbs x 6
+200lbs x 3 sets x 6 reps - 3 min RI's

Neutral Grip Pushups on Hex Dumbbells - 1 min RI's
BW x 15
BW x 15
BW x 12, rest 30 sec, 3 more reps

Tomorrow, this will be my new toy:

Posted by: fufu

can't wait to take a ride on the back offering hj's along the way.

Posted by: Seanp156

No thanks.

Posted by: fufu

Posted by: Seanp156

Barbell Oly Squats
45lbs x 12
45lbs x 10
135lbs x 8
185lbs x 3 sets x 12 reps (wrist wraps on)

SLDL's
135lbs x 10
185lbs x 3 sets x 12 reps

Kneeling Ab Crunches
150lbs x 2 sets x 20 reps

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

Seated DB curls
30lbs DB's x 2 sets x 10 reps

stretch

Posted by: Seanp156

Incline Barbell Bench
45lbs x 2 sets x 12 reps
95lbs x 8
135lbs x 6
165lbs x 2 sets x 8 reps

Barbell Bent Rows
95lbs x 10
135lbs x 10
155lbs x 2 sets x 10 reps

Dips
BW x 22
BW x 15

Hammer Strength Pulldowns
+90lbs x 10
+140lbs x 2 sets x 10 reps

Barbell Skull Crushers
65lbs x 2 sets x 12 reps

10 mins stationary bike intervals

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Barbell Free Squats
45lbs x 2 sets x 15 reps
135lbs x 6
135lbs x 6
185lbs x 5 (wrist wraps on)
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3
375lbs x 1
415lbs x 1 - Raw PR: Probably had another 10-20lbs in me, was pretty smooth.

Stance/form felt good on squats today for whatever reason.

Good Mornings (no belt)
135lbs x 8
185lbs x 5 (wrist wraps on)
245lbs x 2 sets x 5 reps
225lbs x 8

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

Barbell Curls
65lbs x 6
85lbs x 3 sets x 6 reps

HS Preacher Curls
+45lbs x
+70lbs x 2 sets x 8 reps

stretch

Took the bike to the gym today, Getting quite a bit more used to it.

Posted by: fufu

congrats

Posted by: Seanp156

Speed Bench Press
45lbs x 2 sets x 15 reps
95lbs x 9
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

Neutral Grip Pullups
BW x 6 sets x 4 reps ~2 min RI's

Seated DB Military Press
50lbs x 6
65lbs x 3 sets x 6 reps (wrist wraps)

Neutral Grip T-bar Rows
+45lbs x 8
+90lbs x 2 sets x 12 reps

Barbell Skull Crushers
65lbs x 6
75lbs x 6
85lbs x 5 +2 with light spot at bottom
85lbs x 5 +2 " " " " "

18 minutes stationary bike intervals

stretch, rotator cuff work & pull aparts

Posted by: Seanp156

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

Barbell Lunges
45lbs x 8
95lbs x 8
135lbs x 2 sets x 12 reps (6 per leg)

Pull Throughs
130lbs x 8
150lbs x 10
170lbs x 8
170lbs x 12

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

stretch

Of course I decided to take a chance and ride the bike to the gym, and it started raining about 1/2 through my workout.

Posted by: Seanp156

Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
190lbs x 8 (belt & wrist wraps on)
220lbs x 5
230lbs x 3
270lbs x 3 sets x 1 rep - 5-6 min RI's: 3rd set was the best, good groove, bar stayed even (no tilt), fairly smooth
220lbs x 5

HS Rear Delt Rows
+90lbs x 10
+140lbs x 8
+180bs x 10
+230bs x 2 sets x 8 reps

Floor Pin Press Lockouts ~4-5 inch ROM
225lbs x 8
275lbs x 6
315lbs x 6
365lbs x 2

Seated Bent Rear Delt Flies
15lbs x 2 sets x 12 reps

Cable Pushdowns
70lbs x 2 sets x 12 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Short one today

Convention Deadlifts from floor
135lbs x 10
135lbs x 6
225lbs x 6 (belt on)
275lbs x 3
315lbs x 3
365lbs x 2
405lbs x 5 - rep PR
405lbs x 3, loosened belt, +2

Standing Ab Pulldowns
90lbs x 2 sets x 12 reps

stretch

Posted by: Seanp156

Speed Bench Press
45lbs x 2 sets x 15 reps
95lbs x 9
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

Neutral Grip Pullups
BW x 4
BW + 20lbs x 3 sets x 4 reps

Seated DB Military Press
55lbs DB's x 4
70lbs DB's x 2 sets x 6 reps (wrist wraps) - PR

Neutral Grip T-Bar Rows
+45lbs x 8
+90lbs x 6
+115lbs x 3 sets x 8 reps

Barbell Skull Crushers
65lbs x 6
75lbs x 2 sets x 10 reps

14 minutes stationary bike intervals

stretch, rotator cuff work & pull aparts

Posted by: Seanp156

Low Box Speed Squats
45lbs x 2 sets x 12 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 6 sets x 3 reps (belt on) - 1 min RI's

Barbell Lunges
45lbs x 12
95lbs x 8
135lbs x 2 sets x 12 reps

Declined Situps
+25lbs plate x 10
+45lbs DB x 6
+65lbs DB x 3 sets x 6 reps

stretch

Posted by: Seanp156

Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
165lbs x 3
200lbs x 8 (belt & wrist wraps on)
230lbs x 5
240lbs x 3
280lbs x 0 (lost about 1/3 or 1/2 way up)
265lbs x 1
265lbs x 1
225lbs x 4

HS Rear Delt Rows
+180lbs x 8
+250lbs x 3 sets x 8 reps

Flat DB Press with mini band around back
60lbs x 10
60lbs x 8

Rear Delt Flies on Pec Deck
80lbs x 10
100lbs x 2 sets x 10 reps

rotator cuff work & pull aparts

Got vids of bench, probably won't post until tomorrow or tuesday

Posted by: fufu

what is your current bench PR?

Posted by: AKIRA

I am guessing 275lbs. 280 might have been possible without the ladder before an attempt.

Posted by: fufu

Quote:

Originally Posted by AKIRA

I am guessing 275lbs. 280 might have been possible without the ladder before an attempt.

astute deduction!

Posted by: Seanp156

Speed Bench Press
45lbs x 2 sets x 15 reps
95lbs x 9
135lbs x 3
Close Grip
155lbs x 2 sets x 2 reps
Mid Grip
155lbs x 2 sets x 2 reps
Wide Grip
155lbs x 2 sets x 2 reps - 1 min RI's

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

Seated DB Military Press
50lbs x 4
60lbs x 3 sets x 8 reps

Neutral Grip T-Bar Lever Rows
+90lbs x 6
+115lbs x 5
+135lbs(3 plates) x 3 sets x 6 reps

Incline Tate Presses
20lbs x 10
30lbs x 2 sets x 10 reps

10 mins elliptical

stretch, rotator cuff work & pull aparts

Posted by: Seanp156

Ass to ankles Front Squats
45lbs x 2 sets x 10 reps
135lbs x 6
135lbs x 5
185lbs x 5 (belt on)
225lbs x 4 sets x 5 reps - PR

Hyperextensions
BW x 10
+25lbs plate x 8
+50lbs DB x 3 sets x 8 reps

Declined Situps
+25lbs plate x 8
+50lbs DB x 3 sets x 12 reps

Cambered Bar Shrugs
135lbs x 10
185lbs x 8
265lbs x 2 sets x 8 reps (straps on)

Standing Calf Raises
120lbs x 20
140lbs x 2 sets x 12 reps

stretch

Posted by: Seanp156

Flat Barbell Bench Press
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
165lbs x 3
200lbs x 8 (belt & wrist wraps on)
230lbs x 5
240lbs x 3
275lbs x 3 sets x 1 rep
225lbs x 5
-On the first two 275 sets, the spotter kept his fingers under the bar... The first set didn't feel like he gave anything, the 2nd one felt like he gave a bit, and the 3rd one I went without a spot.

HS Rear Delt Rows
+140lbs x 8
+200lbs x 2 sets x 12 reps

Flat DB Bench Press
55lbs x 6
70lbs x 2 sets x 8 reps

Atlantis Shoulder Raise machine
60lbs x 10
75lbs x 2 sets x 12 reps

rotator cuff work & band pull aparts

-Listening to Metallica's new album... Seems to suck ass just like St. Anger did.

Posted by: Witchblade

I don't particularly like their new album either, but it's a lot better than St.Anger IMO. The Black Album is still way, way, way better than all the others.

Posted by: Seanp156

Quote:

Originally Posted by Witchblade

I don't particularly like their new album either, but it's a lot better than St.Anger IMO. The Black Album is still way, way, way better than all the others.

I couldn't listen to it anymore after 2 minutes into the 3rd song... It was that bad to me.

____________________________

Latest Bench Vids:

9/7/08
YouTube - 230lbs x 5 bench 1st set (9-7-08)

YouTube - 240lbs x 3 bench 2nd set (9-7-08)

YouTube - 280lbs x 0 bench 3rd set (9-7-08)

YouTube - 265lbs x 1 bench 4th set (9-7-08)

YouTube - 265lbs x 1 bench 5th set (9-7-08)

YouTube - 225lbs x 4 bench 6th set (9-7-08)

9/13/08

YouTube - 200lbs x 8 bench 1st set (9-13-08)

YouTube - 230lbs x 5 bench 2nd set (9-13-08)

YouTube - 240lbs x 3 bench 3rd set (9-13-08)

YouTube - 275lbs x 1 bench 4th set (9-13-08)

YouTube - 275lbs x 1 bench 5th set (9-13-08)

YouTube - 275lbs x 1 bench 6th set (9-13-08) - Brought back towards my face way too early

YouTube - 225lbs x 5 bench 7th set (9-13-08)

Posted by: Seanp156

Barbell Free Squats
45lbs x 2 sets x 15 reps
135lbs x 2 sets x 6 reps
185lbs x 5 (wrist wraps on)
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3
385lbs x 1
430lbs x 1 - Raw PR

Good Mornings (no belt)
135lbs x 8
185lbs x 6 (wrist wraps on)
225lbs x 3 sets x 6 reps

Standing Ab Pulldowns
90lbs x 10
100lbs x 12
100lbs x 10
110lbs x 10

Barbell Curls
65lbs x 6
85lbs x 8
85lbs x 8
85lbs x 6

stretch

Posted by: fufu

noice!

Posted by: Seanp156

Speed Bench Press
45lbs x 2 sets x 15 reps
95lbs x 9
135lbs x 3
Close Grip
165lbs x 2 sets x 2 reps
Mid Grip
165lbs x 3 sets x 2 reps
Wide Grip
165lbs x 2 sets x 2 reps

Wide Grip Pullups
BW x 2 sets x 8 reps
BW x 3 sets x 6 reps

Seated DB Military Press
55lbs x 2 sets x 10 reps

Neutral Grip T-Bar Rows
+45lbs x 8
+90lbs x 6
+115lbs x 5
+145lbs x 3
+145lbs x 3 sets x 5 reps

Inclined Tate Presses
25lbs x 10
35lbs x 2 sets x 6 reps
30lbs x 10

14 mins stationary bike intervals

stretch, rotator cuff work & pull aparts

Posted by: AndrewSS

Posted by: Seanp156

Yesterday's Session:

Conventional Deadlift from Floor
135lbs x 2 sets x 10 reps
185lbs x 8
225lbs x 6 (belt on)
275lbs x 3
315lbs x 3
365lbs x 10
365lbs x 8
365lbs x 8

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

90 degree Declined Situps
BW x 20
BW x 12
BW x 10

Cambered bar shrugs
135lbs x 10
185lbs x 8
225lbs x 8 (straps)
275lbs x 8
275lbs x 8
275lbs x 12

stretch

Posted by: Seanp156

Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
165lbs x 3
200lbs x 8 (belt & wrist wraps on)
230lbs x 5
240lbs x 3
280lbs x 1 - PR: wobbly
280lbs x 1 - smoother, but slow
280lbs x 0 - out of gas
225lbs x 5

Rear Delt Rows
+90lbs x 10
+180lbs x 8
+230lbs x 3 sets x 8 reps

Incline DB Presses
60lbs x 6
70lbs x 5 (wrist wraps on)
80lbs x 2 sets x 6 reps

Atlantis Lateral Shoulder Raises
75lbs x 8
90lbs x 10
90lbs x 10

got vids, no time to post

Posted by: JailHouse

Congrats on the bench pr.

Posted by: fufu

jesus, getting closer to 300! congrats

Posted by: AndrewSS

Bulletshell14 (2:01:56 AM): smell my coin purse
forestboy15 (2:02:14 AM): lol
forestboy15 (2:02:16 AM): uhhhg
forestboy15 (2:02:17 AM): yess
forestboy15 (2:02:18 AM): smells like roses
Bulletshell14 (2:04:04 AM): indeed
Bulletshell14 (2:04:07 AM): dont shy away
Bulletshell14 (2:04:16 AM): its bountiful
Bulletshell14 (2:04:21 AM): im a lush garden
Bulletshell14 (2:04:25 AM): wow
forestboy15 (2:04:30 AM): of tender fruits

Posted by: fufu

^ words of unbridled passion

Posted by: AndrewSS

"indeed"

Posted by: Seanp156

Last Weeks Benching, took this week off:

YouTube - 280lbs x 1 bench (1st set)

YouTube - 280lbs x 1 bench (2nd set)

YouTube - 280lbs x 0 bench (3rd set)

Pete, based off these vids, what do you think I should work on to reach 300 faster?

Posted by: PeteTheGreek

Weak triceps and upper back- Need to do 1, 2 or 3 boards for triples, floor presses, with bands, without bands, with chains, without chains, etc. 75 lb skull crushers ain't gonna do it.

You also simply don't lift heavy often enough, we've already been through this. Pick an exercise and max out every week, then hit triceps hard. If you feel burned out, back off for a week but then get back on it hard. You have a habit of trying something heavy, then backing off for weeks at a time. If you want to get stronger, you have to lift heavy weight, it's really that simple. If you look back at my logs, you'll see I'm doing something heavy almost every week.

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Weak triceps and upper back- Need to do 1, 2 or 3 boards for triples, floor presses, with bands, without bands, with chains, without chains, etc. 75 lb skull crushers ain't gonna do it.

Will setting the safety pins in the power cage at the same level a 2-3 board would be at work? Right now, I don't have boards, and there's no one to hold them. I'm sure you also know chains are illegal at Metrosexual Fitness.

Posted by: Seanp156

Conventional Deadlift From Floor
135lbs x 12
135lbs x 8
185lbs x 6
225lbs x 4 (belt on)
295lbs x 3
335lbs x 3
385lbs x 1
425lbs x 1
475lbs x 1 - PR

Cybex Leg Press
+180lbs x 10
+360lbs x 6
+450lbs x 6
+590lbs x 6
+600lbs x 6
+600lbs x 6

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

Cybex Ab Crunch
#10 x 12
#12 x 6

Standing Hammer Curls
30lbs x 6 per arm
40lbs x 10 per arm
40lbs x 7 per arm
30lbs x 8 per arm

stretch

Vids:

YouTube - 335lbs x 3 Deadlift (1st set)

YouTube - 385lbs x 1 Deadlift (2nd set)

YouTube - 425lbs x 1 Deadlift (3rd set)

YouTube - 475lbs x 1 Deadlift PR (4th set)

I'm thinking about maybe doing a push/pull meet in Akron in December

Posted by: PeteTheGreek

Quote:

Originally Posted by Seanp156

NO. The boards will absorb some of the energy, the pins will not, and you'll end up tearing something off trying to get the bar restarted. Make your own boards. There's a big store painted orange, I think it's called Home Depot. You can buy a 2 X 6 there for $19 cut it up and screw the pieces together. Seitzer can hold them, he's standing there in your deadlift video so I'm sure he's around. Aren't there a couple of bench fags training at Worthington you can hook up with?

Posted by: PeteTheGreek

ANd stop wasting time starting your pull. Dip, grip and rip. You bobbed like 5 times before you started pulling. I can see the mice running circles in your head, trying to convince you that you'll miss the lift. Why don't you train with Seitzer? He'll make you work until your eyes bleed.

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

ANd stop wasting time starting your pull. Dip, grip and rip. You bobbed like 5 times before you started pulling. I can see the mice running circles in your head, trying to convince you that you'll miss the lift. Why don't you train with Seitzer? He'll make you work until your eyes bleed.

I'll ask him what days he and the other guys train what next time I see him. The "bobbing" is somewhat of a habit I've gotten into in attempt to get my hips lower and transfer some momentum into the bar before pulling, but I'll try getting setup and pulling faster next time I pull from the floor and see how it goes.

Posted by: Seanp156

Speed Bench with mini's anchored to 90lbs DB's
45lbs x 2 sets x 15 reps
added bands
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 - 1 min RI's

Wide Grip Pullups
BW x 4
BW +20lbs x 4 sets x 4 reps
BW x 8

Standing Military Press on Squat Machine
+90lbs x 10
+140lbs x 6
+180lbs x 2 sets x 6 reps (2 plates/side)

1-arm DB Rows
75lbs x 6
90lbs x 5
105lbs x 5
105lbs x 6

Flat Tate Presses
30lbs x 10
35lbs x 7
35lbs x 6

14 mins Stationary bike intervals

stretch, rotator cuff work & band pull aparts

Posted by: DLDave

Sean, a couple of observations from your ME bench workouts. You've essentially done the same exact flat bench workout 8 weeks in a row. You're at least increasing your heavy single each week, but you should switch things up more often. Do a week where you work up to a 3RM, do some reverse bands, do board presses, hit barbell inclines and declines, etc. Before I started training powerlifting specific movements, where I'm training mostly for shirted bench, I built my raw strength basically by working up to a 3RM most weeks and only testing 1RM every 6 weeks or so. I also picked a bench movement, did it for 3 weeks with increased weight each week, and then rotated to something else.

Also, I'm not sure what's going on with your warmups, but you have some odd jumps in weight there, particularly going from 230 to 240. Keep it simple, go bar weight, then 95, 135, 185, 225 and maybe a single at 245 if you're going to take a heavy single, then consider anything after that a work set. I think you're running yourself out of gas with all the unnecessary reps between 200 and 240.

Posted by: Seanp156

Front Squats: Ass to Ankles
45lbs x 10
45lbs x 6
135lbs x 6
135lbs x 5
185lbs x 5
235lbs x 4 sets x 5 reps (belt on)

Glute Ham Raise
BW x 3 sets x 10 reps

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

Cambered Bar Shrugs
135lbs x 10
225lbs x 10 (straps)
285lbs x 2 sets x 10 reps

Calfs

Stretch

Posted by: Seanp156

Reverse Average Band Bench Press
225lbs x 8
225lb x 5
275lbs x 5 (wrist wraps on)
315lbs x 3 (belt on)
365lbs x 3 sets x 3 reps
335lbs x 4, failed 5th
315lbs x 5
225lbs x 20

Dorsi Flexor Rear Delt Rows
150lbs x 15
165lbs x 10

Neutral Grip DB Presses
70lbs x 10
70lbs x 6

Seated Bent Rear Delt Flies
20lbs x 10
15lbs x 12

Bench Dips
BW x 23
BW x 16

stretch

Posted by: Seanp156

Rack Deadlifts from 1st pin (~2-3 inches below bottom of knee)
135lbs x 10
135lbs x 10
225lbs x 6
275lbs x 6 (belt on)
315lbs x 5
365lbs x 3
405lbs x 3
455lbs x 1
505lbs x 1
555lbs x 0

Pull Throughs
150bs x 12
170lbs x 3 sets x 12 reps

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

Barbell Curls
75lbs x 6
95lbs x 6
95lbs x 5
75lbs x 8

Hammer Strength Preacher Curls
+50lbs x 8
+75lbs x 6
+75lbs x 8

stretch

Posted by: Seanp156

Yesterday's session:

Speed bench w/ mini's anchored to 90lbs DB's
45lbs x 2 sets x 15 reps
added bands
45lbs x 10
95lbs x 6

Close Grip
95lbs x 3
135lbs x 3 sets x 3 reps

Mid Grip
145lbs x 3 sets x 3 reps

Wide Grip
145lbs x 3 sets x 3 reps - 1 min RI's

Neutral Grip Pullups
BW x 8
BW x 7
BW x 6
BW x 6

Standing Military Press on squat machine
+90lbs x 10
+140lbs x 3 sets x 8 reps

1-arm DB Rows
75lbs x 5
90lbs x 3 sets x 8 reps

14 mins stationary bike intervals

stretch, rotator cuff work & pull aparts

Got my first speeding ticket last night...

Posted by: fufu

that sucks, how fast were you going?

Posted by: Seanp156

Not very... 77 in a 65 while passing a car in the middle lane...

Posted by: fufu

Shit, I go 80 in the 55 all the time and never get pulled over, lol.

Posted by: JailHouse

Id like to see a video of these squat machine presses if you ever had the time to.

Posted by: Seanp156

Quote:

Originally Posted by JailHouse

Id like to see a video of these squat machine presses if you ever had the time to.

It's pretty much the same motion as this (I use a lot less leg drive):

YouTube - Travis Ortmayer and Zydrunas Savickas- Viking Press

Except on one of these:

I put my hands under the front of the black pads. I'll maybe get a vid sometime if I can.

Posted by: Seanp156

Speed Box Squats to low box
45lbs x 10
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (briefs on)
275lbs x 6 sets x 2 reps

Hyper Extensions
BW x 10
+25lbs plate x 8
+55lbs DB x 3 sets x 8 reps

Declined Situps
+25lbs plate x 10
+50lbs DB x 8
+70lbs DB x 2 sets x 8 reps

Cybex Ab Crunch
#10 x 2 sets x 10 reps

Cambered Bar Shrugs
135lbs x 12
245lbs x 10
295lbs x 2 sets x 10 reps

stretch

Posted by: Seanp156

I started doing declines... Warmed up to 95lbs and decided the bench/rack was way too shitty to be useful. Unracking 95lbs felt like 225lbs in a decent rack since it was so far back, and the adjustment options on the thing were horrible.

Flat Barbell Bench
45lbs x 10
95lbs x 6
135lbs x 6
135lbs x 3
185lbs x 3 (belt & wrist wraps on)
225lbs x 2
added 2 pads (about the thickness of 3 boards, they're the blue upholstered pads used on a lot of machines).
245lbs x 3
275lbs x 4 sets x 3 reps
300lbs x 1 - PR
315lbs x 1 - PR

Standing Rope Face Pulls
100lbs x 12
120lbs x 12
140lbs x 12
150lbs x 12
170lbs x 8

Incline DB Presses
60lbs x 6
75lbs x 2 sets x 8 reps (wrist wraps on)

Atlantis Shoulder Raises
90lbs x 12
105lbs x 10

Dips
BW x 15
BW x 12

20 mins elliptical

stretch, rotator cuff work & pull aparts

Posted by: fufu

nice!!!

Posted by: DLDave

Strong day Sean

Posted by: Seanp156

Quote:

Originally Posted by fufu

nice!!!

Quote:

Originally Posted by DLDave

Strong day Sean

Thanks

____________________________

Barbell Free Squats
45lbs x 10
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3 (briefs & suit on, straps down)
315lbs x 3
365lbs x 3
405lbs x 2
465lbs x 1
505lbs x 1

-Slightly above parallel, was fighting the suit a bit

Romanian Deadlifts
135lbs x 10
185lbs x 8
225lbs x 6
275lbs x 2 sets x 5 reps
275lbs x 8

Standing Ab Pulldowns
100lbs x 6
110lbs x 2 sets x 8 reps

Barbell Curls
75lbs x 6
95lbs x 6
95lbs x 6
75lbs x 8

stretch

Posted by: Seanp156

YouTube - 465lbs x 1 Squat

YouTube - 505lbs x 1 Squat

Posted by: JailHouse

That was a nice squat.

Posted by: PeteTheGreek

Finally, Pud puts some weight on his back. No need for a 3 month deload now.

Posted by: fufu

good jorb

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Finally, Pud puts some weight on his back. No need for a 3 month deload now.

I guess I'll take that as a compliment. I also had my cherry popped in regards to breaking blood vessels in my face. No eye full of blood yet though.

Posted by: Seanp156

Speed Bench with mini's
45lbs x 15
45lbs x 15
95lbs x 6

added bands
45lbs x 10

Close Grip
95lbs x 6
135lbs x 3 sets x 3 reps

Mid Grip
145lbs x 3 sets x 3 reps

Wide Grip
145lbs x 3 sets x 3 reps - 1 min RI's

Mid Grip Pulldowns
140lbs x 10
160lbs x 10
170lbs x 8
180lbs x 2 sets x 8 reps - PR???

Standing Military Press on Squat Machine
+90lbs x 6
+140lbs x 6
+180lbs x 8 - rep PR
+180lbs x 6
+180lbs x 5, failed 6th

1-arm DB Rows
65lbs x 6
80lbs x 4
95lbs x 3 sets x 6 reps

12 mins stationary bike
8/20 resistance

stretch, rotator cuff work & band pull aparts

Got vids up speed bench & mil presses, will upload later.

Posted by: Seanp156

Quote:

Originally Posted by JailHouse

Id like to see a video of these squat machine presses if you ever had the time to.

As per request...

New Vids are up, I'm not posting links to all of them, just go here:

YouTube - resistance156's Videos

Posted by: JailHouse

Quote:

Originally Posted by Seanp156

As per request...

New Vids are up, I'm not posting links to all of them, just go here:

YouTube - resistance156's Videos

That looks interesting. I dont have a machine like that at my gym. Id like to try some thing like that if I can rig some thing up.

Posted by: Seanp156

Missed DE Squat friday, and ME Bench today. Been sick since Thursday, hopefully I get over this shit soon.

Posted by: Seanp156

Rep Day

Barbell Free Squats
45lbs x 15
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps on)
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3 sets x 8 reps - rep PR

Barbell Romanian Deadlifts
135lbs x 10
185lbs x 6
245lbs x 3 sets x 8 reps

Kneeling Ab Crunches
150lbs x 12
170lbs x 15
190lbs x 2 sets x 10 reps

Seated Hammer Curls
40lbs DB's x 2 sets x 8 reps per arm

HS Preacher Curls
+45lbs x 10
+70lbs x 2 sets x 6 reps

stretch

Posted by: Seanp156

Speed benches felt bad/slow today. Time to cycle the bands out, that's 4 weeks in a row.

Speed Bench w/ mini bands anchored to 90lbs DB's
45lbs x 15
45lbs x 12
95lbs x 6
added bands
Close Grip
45lbs x 10
95lbs x 6
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 - 1 min RI's

Wide Grip Pullups
BW x 10
BW x 8
BW x 3 sets x 7 reps

Standing Barbell Military Press
45lbs x 10
95lbs x 8
115lbs x 4
135lbs x 6
135lbs x 6
135lbs x 8

Seated Cable Curls
110lbs x 10
130lbs x 10
150lbs x 2 sets x 8 reps

Straight Bar Cable Pushdowns
70lbs x 10
80lbs x 8
70lbs x 10

15 min stationary bike

stretch

Posted by: Seanp156

Speed Box Squats to parallel box
45lbs x 15
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 6 sets x 3 reps (briefs on) - ~1-2 min RI's

Hyper Extensions
BW x 8
+25lbs plate x 8
+65lbs DB x 3 sets x 6 reps

90 degree Declined Situps
BW x 20
BW x 15
BW x 10

Cybex Ab Crunch
#10 x 6
#10 x 10

Cambered Bar Shrugs
130lbs x 10
225lbs x 10 (straps)
275lbs x 3 sets x 12 reps

Standing Calfs
140lbs x 15
160lbs x 12
140lbs x 12

stretch

Posted by: Seanp156

Went to Lifestyle Fitness with a free guest pass tonight since my usual place closed at 6:00 and I worked til 5:00. Their equipment was pretty bad, non standard bars, rubber weights, nothing felt right.

Flat Barbell Bench
45lbs x 15
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 7 - rep PR (belt on)
225lbs x 4
225lbs x 5

Hammer Strength Rear Delt Rows
+180lbs x 10
+200lbs x 2 sets x 10 reps

Incline DB Press
60lbs x 6
70lbs x 2 sets x 8 reps (wrist wraps)

Standing Rope Face Pulls
57.5lbs x 12
65lbs x 2 sets x 12 reps

12 min treadmill

stretch, rotator cuff work & pull aparts

Posted by: Seanp156

Barbell Box Squats to Parallel Box
45lbs x 12
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3
315lbs x 3
365lbs x 3 sets x 3 reps

Good Mornings (no belt)
135lbs x 10
185lbs x 6
225lbs x 3 sets x 6 reps

Standing Ab Pulldowns
100lbs x 6
110lbs x 6
100lbs x 2 sets x 10 reps

Seated DB Curls
35lbs x 2 sets x 10 reps per arm

stretch

Posted by: Seanp156

Speed Bench, straight weight
45lbs x 2 sets x 15 reps
95lbs x 6
Close Grip
135lbs x 3 sets x 3 reps
Mid Grip
145lbs x 3 sets x 3 reps
Wide Grip
145lbs x 3 sets x 3 reps - 1 min RI's

Pullups
BW x 10
BW x 10
BW x 6
BW x 6

Standing Barbell Military Press
45lbs x 10
95lbs x 6
115lbs x 4
145lbs x 3 sets x 6 reps

Rows on Horizontal Leg Press
+90lbs x 8
+140lbs x 6
+180lbs x 6
+180lbs x 8
+180lbs x 8
+200lbs x 6

Barbell Skullcrushers
65lbs x 6
85lbs x 6
85lbs x 6

15 mins stationary bike

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Conventional Deadlifts from Floor
135lbs x 10
135lbs x 6
185lbs x 6
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3
385lbs x 3
425lbs x 3 sets x 3 reps - rep PR

Pull Throughs
150lbs x 10
170lbs x 3 sets x 12 reps

Kneeling Rope Cable Crunches
170lbs x 20
170lbs x 2 sets x 15 reps

Cambered Bar Shrugs
135lbs x 10
225lbs x 10 (straps)
300lbs x 2 sets x 12 reps

stretch & grip work

Posted by: Seanp156

Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 2 (belt on)
265lbs x 1
290lbs x 1 - PR
255lbs x 3
255lbs x 3
255lbs x 2

4-Board Press
225lbs x 3
275lbs x 3
315lbs x 2
300lbs x 2 sets x 3 reps

Lat Pulldowns
150lbs x 10
160lbs x 2 sets x 10 reps

Bench Dips
BW x 25
BW x 20

Face Pulls
150lbs x 10
150lbs x 12
150lbs x 12

stretch, rotator cuff work & pull aparts

Posted by: DLDave

Nice bench PR Sean. 3 plates is coming soon.

Posted by: Seanp156

Quote:

Originally Posted by DLDave

Nice bench PR Sean. 3 plates is coming soon.

Thanks, hopefully I get there before too long. Bodyweight's around 209 in the morning now, trying to get to 220, stay there for 1-3 months, then diet back to ~195-200.

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

Deload "Cardio" Lower Day

Barbell Squats (no belt)
45lbs x 15
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 6(wrist wraps on)
225lbs x 3 sets x 12 reps

DB Romanian Deadlifts
75lbs DB's x 3 setsx 12 reps

Standing Ab Pulldowns
90lbs x 2 sets x 15 reps

Barbell Curls
65lbs x 6
85lbs x 3 sets x 6 reps

stretch - I'm out of shape cardio-wise

Posted by: Seanp156

Deload "Cardio" Upper

Close Grip Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
175lbs x 10
175lbs x 10
175lbs x 14 (failed 15th) - rep PR

1-arm DB Rows
65lbs x 3 sets x 12 reps

Seated DB Military Press
45lbs x 12
45lbs x 10

Neutral Grip Pulldowns
130lbs x 12
140lbs x 2 sets x 12 reps

Tricep Pushdowns with Light Bands
x20
x15
x15

Miniband Pull Aparts
x20
x20

Posted by: JailHouse

Hey Sean what are your thoughts on wrist wraps? How tight do you put them on? I just got a pair and I'm tryin to figure them out and when to use them.

Posted by: Seanp156

Quote:

Originally Posted by JailHouse

Hey Sean what are your thoughts on wrist wraps? How tight do you put them on? I just got a pair and I'm tryin to figure them out and when to use them.

Mostly depends how much weight I'm using... If I'm doing something light like speed benches or military press (~135-145lbs), sometimes I won't use them, and if I do I'll wrap them snug, but not overly tight. I try to get them pretty tight on heavier stuff, but you should make sure to get them off quickly as they cut circulation off. After using them a while you can pretty much tell how tight you need them for a given weight.

I put them on pretty early on squats because when I switched to a low bar position and I didn't have wraps, my wrists bothered me a lot from being bent backwards with the bar being lower on my back. Pretty much the same thing with benching and kicking your wrists back.

Mine are pretty old, I've had them for ~2.5 years, but they were given to me, so I'm not sure how old they really are. I should probably get new ones sometime soon.

Posted by: Seanp156

Barbell Free Squats
45lbs x 2 sets x 15 reps
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps on)
225lbs x 5 (belt on)
275lbs x 3
335lbs x 2
385lbs x 3 sets x 3 reps - rep PR
415lbs x 1 - This was much faster than I expected, especially after the 385 sets.

DB Romanian Deadlifts
65lbs x 10
85lbs x 12
95lbs x 4 - grip crapped out
95lbs x 2 sets x 10 reps (straps)

Standing Ab Pulldowns
100lbs x 2 sets x 12 reps

Leg Raises
BW x 2 sets x 15 reps

Barbell Curls
75lbs x 5
95lbs x 2 sets x 6 reps

DB Preacher Curls
30lbs x 5
30lbs x 6

stretch & grip work

Posted by: PeteTheGreek

Quote:

Originally Posted by Seanp156

415lbs x 1 - This was much faster than I expected, especially after the 385 sets.

So why did you stop there then? You're falling into your old habits again. Moderate "going through the motions" lifting for weeks and weeks and then one heavy single. You haven't taken a heavy squat since 10-13 and haven't pulled heavy since 10-6. Recenty you pulled 425 for 3 sets of 3. If you're able to get 3 triples you're not going heavy enough. Triples are ok but you have to strain with something heavy every week. Stop dicking around.

Posted by: Seanp156

Standing Barbell Military Press
45lbs x 15
45lbs x 12
95lbs x 6
115lbs x 3
135lbs x 3 (wrist wraps on)
165lbs x 4 sets x 3 reps

Rows on Horizontal Leg Press
+90lbs x 10
+140lbs x 8
+180lbs x 8
+200lbs x 6
+200lbs x 6
+200lbs x 8

Dips
BW x 10
BW +25lbs x 5
BW +50lbs x 2 sets x 8 reps

Mid Grip Pulldowns
150lbs x 8
170lbs x 10
170lbs x 8
170lbs x 8

Tricep Pushdowns
70lbs x 12
80lbs x 8
80lbs x 8

15 mins stationary bike

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Speed Box Squats to Parallel Box with Mini's Anchored to 100lbs Plates
45lbs x 12
45lbs x 10 (added bands)
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 6 sets x 2 reps (belt on) - 1 min RI's

Bulgarian Squats
30lbs x 6
50lbs x 3 sets x 8 reps

Decline Situps
+25lbs x 8
+50lbs x 8
+70lbs x 2 sets x 8 reps

Cybex Ab Crunch
#10 x 2 sets x 10 reps

Barbell Shrugs
135lbs x 10
225lbs x 10 (straps)
315lbs x 8
315lbs x 2 sets x 10 reps

stretch & grip work

Posted by: Seanp156

Flat Barbell Bench with Mini bands anchored to DB's
45lbs x 10
95lbs x 5
135lbs x 6
185lbs x 5 (belt & wrist wraps on)
205lbs x 3
225lbs x 2 (failed 3rd)

Chest Supported Rows
+45lbs x 10 (1 plate)
+90lbs x 10 (2 plates)
+135lbs x 4 sets x 6 reps (3 plates)
+115lbs x 8 (2 plate & quarter)

Flat DB Bench
55lbs x 6
70lbs x 6 (wrist wraps on)
80lbs x 2 sets x 6 reps

Seated Face Pulls w/ Rope
80lbs x 8
60lbs x 2 sets x 10 reps

Posted by: Seanp156

High Box Squats (~2-3" above parallel)
45lbs x 2 sets x 15 reps
135lbs x 8
135lbs x 6
225lbs x 6 (belt & wrist wraps on)
275lbs x 6
315lbs x 3
375lbs x 3
415lbs x 2
465lbs x 1
505lbs x 1 - Raw PR

-Wasn't too pretty, I pitched forward a bit off the box and was close to losing it, but I was able to correct myself. If I get that issue worked out, I probably have ~30lbs more on that box.

DB Romanian Deadlifts
70lbs x 8
90lbs x 8 (straps)
105lbs x 3 sets x 8 reps

Standing Ab Pulldowns
100lbs x 10
110lbs x 2 sets x 8 reps

Standing Hammer Curls
40lbs x 2 sets x 8 reps per arm
HS Preacher Curls
+50lbs x 8
+75lbs x 8
+85lbs x 6

stretch & grip work

Posted by: PeteTheGreek

Quote:

Originally Posted by Seanp156

I pitched forward a bit off the box

Weak abs. Also try using the hatfield bar. This bar will force you to not fold over. Heavier high boxes will fix this as well. Do another heavy high box next week, exept add another plate to the box, put your briefs on and go as heavy as you can. Your last set should be a shit your pants set. If you did a suited full squat with 500 a month ago you should be able to go over 600 off the high box. When you try 525-550 full squat a few weeks from now it will feel like fag weight on your back, offense to andrewSS intended.

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Weak abs. Also try using the hatfield bar. This bar will force you to not fold over. Heavier high boxes will fix this as well. Do another heavy high box next week, exept add another plate to the box, put your briefs on and go as heavy as you can. Your last set should be a shit your pants set. If you did a suited full squat with 500 a month ago you should be able to go over 600 off the high box. When you try 525-550 full squat a few weeks from now it will feel like fag weight on your back, offense to andrewSS intended.

Suit as well, or just briefs? Also, at over 500, would it be a wise idea to use knee wraps? I don't like squatting with them, as I feel it messes my groove up, but safety wise I'm wondering if it should be done.

Posted by: PeteTheGreek

You can put suit on if you want, but it probably won't help much since it's a short range of motion. You shouldn't need the knee wraps either. Set the pins higher so that if you fail, you can just dump the bar on the rack.

Posted by: fufu

gj.

Posted by: Seanp156

Standing Barbell Military Press
45lbs x 2 sets x 20 reps
95lbs x 6
115lbs x 6
135lbs x 3 (wrist wraps on)
155lbs x 3 sets x 5 reps

Rows on Horizontal Leg Press
+90lbs x 10
+140lbs x 6
+180lbs x 6
+210lbs x 3 sets x 6 reps

Dips
BW x 8
+25lbs x 6
+60lbs x 3 sets x 6 reps

Mid Grip Pulldowns
160lbs x 8
180lbs x 3 sets x 8 reps

Band Tricep Pushdowns
Light x 20
Light + Mini x 12
Light + Mini x 10
Light x 15

15 mins Stationary Bike

Stretch, rotator cuff work & pull aparts

Posted by: Seanp156

Speed Box squats to parallel box w/ light bands anchored to 100lbs plates
45lbs x 10
135lbs x 6
135lbs x 3 (wrist wraps on)
185lbs x 3 (belt on)
225lbs x 6 sets x 2 reps (briefs on)

Glute Ham Raises
BW x 3 sets x 10 reps

Declined Situps
+25lbs x 10
+50lbs x 6
+80lbs x 5
+80lbs x 6
+80lbs x 5

Cybex ab Crunch
#12 x 8
#10 x 12

Cambered Bar Seated Shrugs
95lbs x 10
145lbs x 10
195lbs x 3 sets x 12 reps

stretch

Posted by: Seanp156

Close Grip Bench Press
45lbs x 15
45lbs x 12
95lbs x 8
135lbs x 6
135lbs x 4
185lbs x 3 (belt & wrist wraps on)
235lbs x 5 - CG rep PR
235lbs x 5
235lbs x 5
235lbs x 4

HS Rear Delt Rows
+140lbs x 10
+180lbs x 10
+200lbs x 10
+200lbs x 10

Flat DB Bench
70lbs x 10
70lbs x 9 - no gas after CG's

Standing Rope Face Pulls
120lbs x 10
150lbs x 12
60lbs x 12 (switched to adjustable pulley, other one's too high)
60lbs x 12

15 mins elliptical

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

High Box Squats (~4-5 inches above parallel)
45lbs x 3 sets x 12 reps (free squats)
135lbs x 8
135lbs x 8
225lbs x 8 (belt & wrist wraps on)
315lbs x 3 (briefs & suit on)
415lbs x 2
465lbs x 1
505lbs x 1
555lbs x 1
605lbs x 1 - Equipped PR

555 & 605 were a bitch to walk out and re-rack

I also had fun waiting for a couple olympic lifters doing push press and behind the neck presses with 65-185lbs in the main power rack when they could easily do it in a regular squat rack.

DB Romanian Deadlifts
70lbs x 8
90lbs x 6 (straps)
115lbs x 3 sets x 6 reps

Standing Ab Pulldowns
90lbs x 8
100lbs x 3 sets x 10 reps

Seated DB Curls
35lbs x 3 sets x 8 reps per arm

stretch

Got videos, will upload sometime tonight.

Posted by: Seanp156

Videos:

YouTube - 415lbs x 2 High Box Squat

YouTube - 465lbs x 1 High Box Squat

YouTube - 505lbs x 1 High Box Squat

YouTube - 555lbs x 1 High Box Squat

YouTube - 605lbs x 1 High Box Squat - Shot's a bit blocked

Posted by: PeteTheGreek

Good. Next time try doing a heavy deadlift movement after you squat heavy. Maybe a rack pull or a reverse band dead. If you read Dave's log or the team xtreme log on elitefts.com, you'll get a general sense of what we're doing. Typically we're now squatting and pulling heavy on the same day, every other week or so and on Tuesdays we're doing a bunch of accessory work: good mornings, pull thru's, reverse hypers, ghr's, etc. Try supersetting the accessory work. It will fuck you up fast.

Or you can try alternating heavy squat and pull weeks. Heavy squat/speed pull week 1, heavy pull, speed squat week 2, etc. You haven't pulled in a while so next week maybe do some light squats followed by a heavy rack pull, reverse band or some other pulling movement.

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Good. Next time try doing a heavy deadlift movement after you squat heavy. Maybe a rack pull or a reverse band dead. If you read Dave's log or the team xtreme log on elitefts.com, you'll get a general sense of what we're doing. Typically we're now squatting and pulling heavy on the same day, every other week or so and on Tuesdays we're doing a bunch of accessory work: good mornings, pull thru's, reverse hypers, ghr's, etc. Try supersetting the accessory work. It will fuck you up fast.

Or you can try alternating heavy squat and pull weeks. Heavy squat/speed pull week 1, heavy pull, speed squat week 2, etc. You haven't pulled in a while so next week maybe do some light squats followed by a heavy rack pull, reverse band or some other pulling movement.

Sounds good, I was thinking the same as I haven't pulled in a while, next week I might do some reps with 315-365 on squats, then maybe rack pulls with mini's at the 1st rack pin.

I've always had trouble planning when to deadlift vs. when to squat, a long time ago I did 4 weeks only squats, 4 weeks only deadlifts, but that was too much time off either movement.

On reverse band deads, how did you guys set them up in the power rack? If I remember correctly, the base of the rack at this gym gets in the way of the plates, unless the bands give enough room for the plates to get over the base of the rack. I'll double check Wednesday.

Posted by: PeteTheGreek

Put a 25 on first, then the 45's. The 45's will then be out far enough to clear the base of the rack. The diameter of the 25's will be too small to hit the base. Set the pins at eye level. Green bands will give you about a 75 lb deload, blues about 125.

Posted by: Seanp156

Weak as $#&* today.

Standing Barbell Military Press
45lbs x 12
45lbs x 12
95lbs x 6
115lbs x 6
135lbs x 8 (wrist wraps)
135lbs x 8
135lbs x 6

Neutral Grip Pullups
BW x 8
BW x 8
BW x 6
BW x 6

Dips
BW x 8
+25lbs x 10
+25lbs x 10
BW x 12

Wide Grip T-bar Rows
+45lbs x 10
+90lbs x 10
+115lbs x 3 sets x 8 reps

Band Tricep Pushdowns
Light & Mini x 15
Light & Mini x 12
Light & Mini x 10

10 mins walking on treadmill

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Flat Barbell Bench
45lbs x 15
45lbs x 12
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (belt & wrist wraps on)
added 2-boards
225lbs x 3
255lbs x 2
275lbs x 3 sets x 2 reps
295lbs x 1
315lbs x 0 - absolutely no gas left

Dorsi Flexor Machine Rows
150lbs x 10
165lbs x 10
180lbs x 2 sets x 10 reps

DB Lateral Raises
20lbs x 3 sets x 10 reps

Face Pulls
60lbs x 3 sets x 10 reps

10 mins elliptical

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Barbell Free Squats
45lbs x 3 sets x 12 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3
275lbs x 3
315lbs x 3
365lbs x 3 sets x 5 reps - rep PR

Reverse Band Deadlifts with Average Bands (Green) at eye level.
275lbs x 6
325lbs x 5 (belt on)
365lbs x 3
415lbs x 1
455lbs x 1
505lbs x 1
545lbs x 1 - BS PR (never really done these)

Standing Ab Pulldowns
100lbs x 6
110lbs x 3 sets x 8 reps

Barbell Curls
65lbs x 6
85lbs x 3 sets x 6 reps

stretch & grip work

Posted by: PeteTheGreek

Quote:

Originally Posted by Seanp156

315lbs x 0 - absolutely no gas left

Do you think the 275 for 3 sets of 2 had anything to do with this? If you're going for a max single, do you work sets after your max single, not before.

Posted by: PeteTheGreek

Quote:

Originally Posted by Seanp156

Barbell Free Squats
45lbs x 3 sets x 12 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3
275lbs x 3
315lbs x 3
365lbs x 3 sets x 5 reps - rep PR

Reverse Band Deadlifts with Average Bands (Green) at eye level.
275lbs x 6
325lbs x 5 (belt on)
365lbs x 3
415lbs x 1
455lbs x 1
505lbs x 1
545lbs x 1 - BS PR (never really done these)

Standing Ab Pulldowns
100lbs x 6
110lbs x 3 sets x 8 reps

Barbell Curls
65lbs x 6
85lbs x 3 sets x 6 reps

stretch & grip work

That's three straight weeks of heavy squatting. Next week back off to 50-60% and do a bunch of doubles or triples with the hatfield bar. Week after that go for a max single followed by a heavy rack pull.

Don't do any more squatting this week. On DE lower this week, try doing weighted back extensions for a set of 8, followed by GHR's to failure and then pull-thru's for a set of 15. Superset these with no rest between each movement. Give yourself 3 minutes rest between each superset. After 3 supersets you'll cry like a bitch. It will take about 10 minutes for the cramping to go away.

Posted by: Seanp156

Standing Barbell Military Press
45lbs x 2 sets x 12 reps
95lbs x 8
125lbs x 5
145lbs x 4 sets x 6 reps (wrist wraps on)

Neutral Grip Pullups
BW x 3
BW + 25lbs x 4 sets x 4 reps

Dips
BW x 8
BW + 25lbs x 6
BW + 45lbs x 8
BW + 45lbs x 6

Wide Grip T-bar Rows
+70lbs x 8
+90lbs x 6
+125lbs x 3 sets x 6 reps
+125lbs x 8

Band Tricep Pushdowns
Lights + Minis x 15
Lights + Minis x 12
Lights x 12
Lights x 10 - 1 min RI's

15 mins stationary bike

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Supersets
#1
Hyper Extensions: 55lbs DB x 8... GHR: BW x 8... Pull Throughs: 130lbs x 15
#2
Hyper Extensions: 55lbs DB x 8... GHR: BW x 8... Pull Throughs: 130lbs x 15
#3
Hyper Extensions: 55lbs DB x 8... GHR: BW x 7... Pull Throughs: 140lbs x 15
used some momentum on the last 2 reps of extensions, lower back was fried by the end

Decline Situps
+35lbs DB x 8
+65lbs DB x 2 sets 10 reps

90 degree Declined Situps
BW x 12
BW x 10

Cambered Bar Shrugs
135lbs x 10
225lbs x 8 (straps)
275lbs x 3 sets x 15 reps

stretch & grip work

Posted by: Seanp156

Floor Presses
45lbs x 15
45lbs x 12
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps & belt on)
225lbs x 3
245lbs x 1
265lbs x 1
285lbs x 1? - Came off the bottom pretty quick, slowed down about half way, but didn't stop or go back down, but the spotter gave me a bit of help anyway... I think I probably could've grinded it out without help.
245lbs x 3
225lbs x 2 sets x 5 reps

Chest Support Machine Rows
#8 x 12
#10 x 12
#12 x 2 sets x 8 reps

Incline DB Presses
60lbs x 5
70lbs x 5
80lbs x 2 sets x 6 reps (wrist wraps on)

Standing Rope Face Pulls
140lbs x 15
150lbs x 12
150lbs x 12
130lbs x 12

10 mins elliptical

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Hatfield Bar Low Box Narrow Stance Squats
75lbs x 12
75lbs x 12
175lbs x 6
175lbs x 3
225lbs x 3 (belt on)
265lbs x 8 sets x 3 reps - 1 min RI's

DB Romanian Deadlifts
80lbs x 6
105lbs x 6
120lbs x 8 - PR
120lbs x 6
120lbs x 8

Kneeling Rope Ab Crunches
150lbs x 12
170lbs x 15
190lbs x 12
170lbs x 15

Standing DB Hammer Curls
40lbs x 8 per arm
40lbs x 7 right, 6 left arm

HS Preacher Curls
+45lbs x 6
+70lbs x 3 sets x 8 reps

stretch & grip work

Posted by: Seanp156

Speed Bench Press
45lbs x 15
45lbs x 15
Close Grip
95lbs x 6
135lbs x 3
155lbs x 2 sets x 3 reps
Mid Grip
155lbs x 2 sets x 3 reps
Wide Grip
155lbs x 2 sets x 3 reps

Barbell Chest Supported Rows (didn't like these, very awkward)
135lbs x 8
155lbs x 10 (straps)
185lbs x 8
185lbs x 6
165lbs x 8

Seated DB Military Press
45lbs x 8
60lbs x 3 sets x 8 reps (wrist wraps on)

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

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Took last week off, I was planning to take next week off, but I got sick for about a week and a half so took last week off instead.

Barbell Speed Squat to Parallel Box
45lbs x 15
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 6 sets x 3 reps (belt on) - 1 min RI's

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

Decline Situps
+25lbs x 12
+60lbs x 3 sets x 8 reps

Cambered Bar Standing Shrugs
135lbs x 12
225lbs x 12 (straps)
275lbs x 3 sets x 12 reps

stretch & grip work

Posted by: Seanp156

Woke up today and felt half-sick again, I'm gonna try and push through it training wise unless I absolutely have to take more time off, right now it's not too bad.

Reverse Band Bench Press with Average Bands (~70-80lbs deload at the bottom, maybe 30-50 near the top)
225lbs x 8
2225lbs x 6
275lbs x 5 (wrist wraps on)
315lbs x 3 (belt on)
345lbs x 3
355lbs x 3
355lbs x 3
365lbs x 2, failed 3rd, lost it about 4 inches off chest
275lbs x 12

HS Rear Delt Rows
+140lbs x 8
+180lbs x 6
+230lbs x 3 sets x 6 reps

Incline DB Press
50lbs x 6
65lbs x 3
75lbs x 6 (wrist wraps on)
75lbs x 4 - nothing left

Neutral Grip Pulldowns
140lbs x 10
150lbs x 10
160lbs x 10

stretch, rotator cuff work, and band pull aparts

Posted by: Seanp156

Pretty weak today, I need to get more sleep and more meals in, having 1.5 weeks off from work should help.

Barbell Free Squats
45lbs x 12
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3
365lbs x 3
405lbs x 2, failed 3rd
385lbs x 3
385lbs x 2, failed 3rd
355lbs x 3

Romanian Deadlifts
135lbs x 10
185lbs x 8
245lbs x 3 sets x 8 reps

Standing Ab Pulldowns
90lbs x 12
100lbs x 3 sets x 10 reps

Barbell Curls
75lbs x 3 sets x 8 reps

stretch & grip work

Posted by: Seanp156

Felt a little better today, speed bench felt pretty good.
Speed Bench Press
45lbs x 15
Close Grip
45lbs x 15
95lbs x 6
145lbs x 2 sets x 2 reps (wrist wraps on)
Mid Grip
145lbs x 2 sets x 2 reps
Wide Grip
145lbs x 2 sets x 2 reps

Pullups
BW x 5
BW + 20lbs x 3 sets x 5 reps

Seated DB Military Press
55lbs x 4
70lbs x 3 sets x 6 reps (wrist wraps on)

DB Rows
70lbs x 6
80lbs x 3 sets x 8 reps

10 mins treadmill walking

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Felt pretty good today, I think catching up on sleep is starting to kick in.

Low Box Speed Squats with Light Bands anchored to 100lbs plates.
45lbs x 10 (no bands)
45lbs x 10 (added bands)
135lbs x 3
185lbs x 2 (wrist wraps on)
225lbs x 6 sets x 2 reps - 1 min RI's

Hyper Extensions
BW x 8
+25lbs x 8
+60lbs x 6
+60lbs x 6
+60lbs x 8

Declined Situps
+25lbs x 6
+50lbs x 6
+70lbs x 6
+70lbs x 6

Cybex Ab Crunch
#10 x 15
#10 x 12

Cambered Bar Standing Shrugs
135lbs x 10
225lbs x 12 (straps)
255lbs x 8
290lbs x 2 sets x 12 reps - When I stripped the weight off, I realized I misloaded the bar by 5lbs on one side

stretch & grip work

Posted by: Seanp156

Fairly bad bench day today. I couldn't find my groove, and everything felt heavier than it should have.

Flat Barbell Bench
45lbs x 15
45lbs x 15
95lbs x 6
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps on)
225lbs x 3 (belt on)
255lbs x 3
255lbs x 2 + 1 with very light spot
255lbs x 2 + 1 with very light spot

HS Rear Delt Rows
+140lbs x 8
+200lbs x 3 sets x 8 reps

Flat DB Press
65lbs x 6
80lbs x 2 sets x 6 reps (wrist wraps on)

Neutral Grip Pulldowns
120lbs x 10
140lbs x 8
160lbs x 3 sets x 8 reps

Tricep Cable Pushdowns
70lbs x 3 sets x 12 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Pretty good squat session today... I had to wait 30-35 minutes to use a rack though... Also, I tried to find my video camera for a total of about 20 minutes before leaving and couldn't find it.

Barbell Free Squats
45lbs x 12
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3
350lbs x 1
390lbs x 1
440lbs x 1 - Raw PR

Good Mornings
135lbs x 10
185lbs x 6 (wrist wraps on)
225lbs x 6
245lbs x 2 sets x 6 reps

Standing Ab Pulldowns
90lbs x 8
110lbs x 3 sets x 8 reps

Standing DB Curls
40lbs x 3 sets x 7 reps per arm

stretch

Posted by: Seanp156

Speed Bench Press
45lbs x 15
45lbs x 15
Close Grip
95lbs x 6
135lbs x 2
155lbs x 3 sets x 2 reps - wrist wraps on
Mid Grip
155lbs x 3 sets x 2 reps
Wide Grip
155lbs x 3 sets x 2 reps - 1 min RI's

Wide Grip Pullups
BW x 5 sets x 6 reps - 2 min RI's

Seated DB Military Press
60lbs x 4
75lbs x 2 sets x 4 reps (wrist wraps on)

1-arm DB Rows
65lbs x 5
80lbs x 5
95lbs x 3 sets x 5 reps

Light Band Tricep Pushdowns
x20
x15
x12

stretch

Posted by: Seanp156

Olympic Front Squats: ATF
45lbs x 8
45lbs x 10
135lbs x 5
135lbs x 3
185lbs x 3
225lbs x 2 (belt on)
245lbs x 4 sets x 5 reps - PR (I think)

Pull Throughs with Rope
150lbs x 12
170lbs x 3 sets x 12 reps

Kneeling Ab Crunches with Rope
150lbs x 12
170lbs x 2 sets x 12 reps

Leg Raises
BW x 2 sets x 15 reps

Barbell Shrugs
135lbs x 10
225lbs x 10 (straps)
275lbs x 8
275lbs x 10
275lbs x 12

Standing Calfs
350lbs x 15
375lbs x 15

stretch & grip work

Posted by: Seanp156

Got to the gym with an hour til they closed.

Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)

Added 3-boards
225lbs x 3 (belt on)
255lbs x 3
275lbs x 3
300lbs x 3 - rep PR, last one was a grinder, ass came off the bench a little
285lbs x 3
285lbs x 3

Standing Rope Face Pulls
140lbs x 12
150lbs x 3 sets x 12 reps

Light Band Pushdowns
x25
x15
x15
x12

stretch, and band pull aparts

Posted by: Seanp156

Platform Deadlifts from ~3" platform
135lbs x 10
135lbs x 8
185lbs x 5
225lbs x 3 (belt on)
275lbs x 3
315lbs x 3
365lbs x 3
405lbs x 3 sets x 3 reps - PR - These were easier than I thought they would be, last time I did 385 3x3 and it was fairly difficult. I felt like I could have done 415 or 425. Hopefully that means a PR off the floor next week.

Cybex Leg Press
180lbs x 8
270lbs x 6
360lbs x 6
450lbs x 6
540bls x 3 sets x 6 reps

Standing Ab Pulldowns
90lbs x 8
100lbs x 3 sets x 12 reps

Barbell Curls
65lbs x 6
85lbs x 3 sets x 6 reps

stretch & grip work

Posted by: Seanp156

Speed Bench
45lbs x 2 sets x 15 reps
Close Grip
95lbs x 6
145lbs x 2 sets x 3 reps (wrist wraps on)
Mid Grip
145lbs x 2 sets x 3 reps
Wide Grip
145lbs x 2 sets x 3 reps - 1 min RI's

Mid Grip Chinups (underhand)
BW x 5
+25lbs x 3 sets x 5 reps

Seated DB military Press
50lbs x 6
65lbs x 2 sets x 8 reps (wrist wraps on)

1-arm DB Rows
65lbs x 6
80lbs x 4
90lbs x 4 sets x 6 reps

Barbell Skull Crushers
65lbs x 6
85lbs x 6
85lbs x 6

10 mins stationary bike

stretch, rotator cuff work & band pull aparts

Posted by: Stewart14

well sean, it seems all of our powerlifter friends have abandoned us on this site, so I guess I will have to keep a keen eye in here for any powerlifting stuff around here.

How are you doing with the westside stuff? I see you've been doing it for a while now, are you happy with it, or do you think it's time for a change?

Oh, I am getting pretty used to the z-suit as well, and to be honest, with the straps down, I really don't feel like I am getting anything out of it, other than support, which in and of itself isn't a bad thing. I haven't really tried to squat with a heavy weight with the straps up because it really takes the air right out of me when I try it, so I just drop the straps and do it like that.

Posted by: Seanp156

Quote:

Originally Posted by Stewart20

well sean, it seems all of our powerlifter friends have abandoned us on this site, so I guess I will have to keep a keen eye in here for any powerlifting stuff around here.

How are you doing with the westside stuff? I see you've been doing it for a while now, are you happy with it, or do you think it's time for a change?

Oh, I am getting pretty used to the z-suit as well, and to be honest, with the straps down, I really don't feel like I am getting anything out of it, other than support, which in and of itself isn't a bad thing. I haven't really tried to squat with a heavy weight with the straps up because it really takes the air right out of me when I try it, so I just drop the straps and do it like that.

Yeah, Pete and Dave stopped posting here regrettably. As far as Westside goes, it generally seems to be the only thing that works for me as far as increasing my big three 1 rep maxes. Sometimes it can get a little boring, but at the same time switching up exercises, rep/set schemes, RI's etc seems to keep me from stalling progress with it. I can't see trying another program until 6+ months down the line. Right now I'm just trying to get my bodyweight up to 220lbs, stay there for 1-3 months, then drop back to ~195 and get as lean as I can at that weight while hanging on to as much strength as I can, and getting stronger if I can at the same time. After that, I might do something else for a short while just for a change, but it'll probably be back to Westside shortly after.

I've never used the straps on the Z-suit, mostly because they kind of tug you down and can make you lean forward, which I have problems with when raw squatting anyway. I find the suit actually helps me stay upright more than I do when I squat raw. I haven't used the suit for a while now, and probably won't for another 6-7 weeks. I'm mostly trying to improve my raw lifts until I'm capable of 500/300/500 raw, then I'll see about finding a PL gym and using single ply equipment.

Posted by: Seanp156

Close Grip Bench Press
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 2 (belt on)
245lbs x 4
245lbs x 3 + 1 with incredibly light spot at my sticking point in the middle
245lbs x 3 + 1 "
225lbs x 6 + 1 "

HS Rear Delt Rows
+140lbs x 8
+180lbs x 6
+230lbs x 2 sets x 8 reps

Flat DB Bench Press
60lbs x 6
70lbs x 3 sets x 8 reps

Wide Grip Pulldowns
130lbs x 8
150lbs x 3 sets x 12 reps - rep PR???

15 mins elliptical
10/20 resistance

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Good deadlift session, I'm sure I'll have 500+ off the floor next time I do these.

Conventional Deadlifts off the floor
135lbs x 10
135lbs x 10
185lbs x 6
225lbs x 5 (belt on)
295lbs x 3
335lbs x 3
385lbs x 1
435lbs x 1
485lbs x 1 - PR
490lbs x 1 - PR - Jim pushed me to do this after 485, and it actually felt easier. I probably should've just done 445lbs, then 500.

Barbell Squats
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 8
275lbs x 8
275lbs x 10

Cybex Ab Crunch
#10 x 12
#12 x 10
#12 x 8
#10 x 15

Seated DB Curls
35lbs x 2 sets x 10 reps per arm

stretch & grip work

Got vids of deadlifts, I'll post after I convert and upload them.

Posted by: Seanp156

Vids:

335x3 YouTube - 335x3 Deadlift warmup
385x1 YouTube - 385x1 Deadlift warmup
435x1 YouTube - 435x1 Deadlift warmup
485x1 YouTube - 485x1 Deadlift PR
490x1 YouTube - 490x1 Deadlift

Posted by: fufu

big boy is coming to town!

that looked easy, must be the new haircut.

Posted by: Seanp156

Speed Bench felt good today, most solid it's felt in a while... I wish the snow held off til tomorrow so my classes would be canceled.

Speed Bench Press
45lbs x 2 sets x 15 reps
Close Grip
95lbs x 6
145lbs x 3 sets x 3 reps (wrist wraps on)
Mid Grip
145lbs x 3 sets x 3 reps
Wide Grip
145lbs x 3 sets x 3 reps - min RI's

Neutral Grip Pullups
BW x 3 sets x 8 reps
BW x 7, failed 8th

Seated Dumbbell Military Press
55lbs x 5
70lbs x 4 sets x 6 reps (wrist wraps on)

1-arm Dumbbell Rows
70lbs x 5
90lbs x 5 (straps)
110lbs x 3 sets x 5 reps - PR (form wasn't the greatest though)

Tricep Cable Pushdowns
70lbs x 8
80lbs x 8
80lbs x 8
70lbs x 10

15 mins stationary Bike
8/20 resistance
3.90 miles

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Disappointing bench day. Deloading next week, probably just with some band stuff at home.

Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 2 (belt on)
225lbs x 2
265lbs x 1
300lbs x 0
300lbs x 0
-Both times, I got it about 2-3 inches off my chest, then lost it.

Standing Rope Face Pulls
150lbs x 15
150lbs x 12
150lbs x 12

Incline DB Presses (these were probably the best thing today)
60lbs x 6
75lbs x 3 sets x 6 reps (wrist wraps on)

Mid Grip Pulldowns
130lbs x 8
150lbs x 3 sets x 10 reps

stretch & rotator cuff work

Next 4 week training cycle I'll probably be working mostly in the 3-5 rep range on my ME days.

Posted by: Seanp156

Barbell Squats to ~ parallel box
45lbs x 12
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps on)
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3
365lbs x 3 sets x 5 reps

Good Mornings (no belt)
135lbs x 8
135lbs x 5 (wrist wraps on)
185lbs x 3
225lbs x 3 sets x 5 reps

Standing Ab Pulldowns w/ Rope
100lbs x 3 sets x 10 reps

Barbell Curls
65lbs x 6
85lbs x 2 sets x 8 reps - rep PR??? Who cares...?

Hammer Strength Preacher Curls
+50lbs x 6
+75lbs x 2 sets x 6 reps

stretch & grip work

Posted by: Seanp156

Speed Bench Press
45lbs x 2 sets x 15 reps
95lbs x 6
Close Grip
135lbs x 3 (wrist wraps on)
155lbs x 3 sets x 3 reps
Mid Grip
155lbs x 3 sets x 3 reps
Wide Grip
155lbs x 3 sets x 3 reps - 1 min RI's

Pullups - 2 min RI's
BW x 8
BW x 8
BW x 3 sets x 6 reps

Standing Military Press on Squat Machine - 2 min RI's
+90lbs x 6
+140lbs x 6
+160lbs x 8
+160lbs x 6
+160lbs x 6 - used a bit of leg drive on last 2 sets for the last 2-3 reps

T-bar Lever Rows, Neutral Grip - 2 min RI's
+70lbs x 6
+90lbs x 6
+115lbs x 8
+115lbs x 8
+115lbs x 10

10 mins Stationary Upright Bike
10/20 resistance
random hill
~2.60 miles

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Low Box Speed Squats (~12-14" box)
45lbs x 2 sets x 12 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 6 sets x 3 reps (belt on) - 1 min RI's

Hyper Extensions
BW x 8
BW + 25lbs plate x 6
BW + 55lbs DB x 6
BW + 70lbs DB x 3 sets x 6 reps - PR???

Cybex Ab Crunch
#10 x 6
#12 x 3 sets x 10 reps

Cambered Bar Shrugs
135lbs x 10
225lbs x 10 (straps)
275lbs x 3 sets x 12 reps

stretch & grip work

Posted by: Seanp156

Flat DB Bench Press
55lbs x 8
70lbs x 6 (wrist wraps on)
85lbs x 6
90lbs x 5 - PR
85lbs x 6
85lbs x 5 - failed 6th
85lbs x 6 - grinded 6th out

Hammer Strength Rear Delt Rows
+140lbs x 10
+180lbs x 8
+230lbs x 3 sets x 8 reps

CG Barbell Bench
45lbs x 15
95lbs x 8
135lbs x 6
185lbs x 6 (wrist wraps on)
205lbs x 6 + 1 w/ spot
185lbs x 6 + 1 w/ spot
-These sucked after DB presses

Seated Bent Rear Delt Flies
10lbs x 12
15lbs x 12

Straight Bar Tricep Pushdowns
70lbs x 12
70lbs x 10
70lbs x 8

20 mins elliptical

stretch & band pull aparts

Posted by: Seanp156

Barbell Free Squats
45lbs x 2 sets x 15 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3
365lbs x 2
405lbs x 2
405lbs x 2
405lbs x 3 - Raw rep PR
- I did a similar workout ~8-9 months ago weight/rep wise using a suit

Good Mornings (no belt)
135lbs x 8
205lbs x 4
255lbs x 2 sets x 5 reps

Standing Ab Pulldowns
100lbs x 6
120lbs x 5 - PR, but too heavy
110lbs x 2 sets x 8 reps

Standing DB Hammer curls
40lbs x 3 sets x 7 reps per arm

stretch & grip work

Posted by: Rubes11

very nice job on the pr.

Posted by: Seanp156

Quote:

Originally Posted by Rubes11

very nice job on the pr.

Thanks... I'm feeling a little sick today though. Soar throat. I need more sleep.

Posted by: FishOrCutBait

Quote:

Originally Posted by Seanp156

Thanks... I'm feeling a little sick today though. Soar throat. I need more sleep.

good job on that weight man, and get some rest

Posted by: Seanp156

No training tonight... Sick... If I feel substantially better tomorrow I'll do my DE bench then, if not I'm skipping it for the week... Hopefully I won't have to miss any more sessions than that... God I hate being sick if only because it affects my lifting/bodyweight/strength/appetite, etc.

Posted by: Seanp156

Still a little sick, but felt well enough to train. Hopefully the worst of it's over.

Flat DB Bench Press
60lbs x 8
75lbs x 4 sets x 8 reps (wrist wraps on)

HS Rear Delt Rows
+140lbs x 8
+200lbs x 3 sets x 10 reps

Close Grip Barbell Bench
45lbs x 12
95lbs x 8
135lbs x 6
185lbs x 8
185lbs x 8
185lbs x 9, failed 10th... Probably should've stuck with 8 instead of pushing it today.

Standing Rope Face Pulls
120lbs x 12
150lbs x 12
150lbs x 12

Straight Bar Tricep Pushdowns
70lbs x 10
80lbs x 8
70lbs x 10

10 mins elliptical
10/20 resistance

stretch, & band pull aparts

- Thankfully I've managed to keep my weight up while sick, I was ~211 after cardio.

Posted by: Seanp156

Reverse Average band deadlifts (~80lbs deload off the floor, no help at lockout).

275lbs x 6
325lbs x 6 (belt on)
365lbs x 3
415lbs x 3
455lbs x 3
505lbs x 3
525lbs x 3
525lbs x 3

Barbell Free Squats
45lbs x 12
135lbs x 6
185lbs x 5 (wrist wraps on)
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3 sets x 6 reps

~90 degree decline situps
BW x 20
BW x 13

Leg Raises
BW x 15
BW x 12

Seated DB Curls
35lbs x 2 sets 10 reps per arm

stretch

Posted by: Seanp156

Vids

YouTube - 225x5 squat warmup
YouTube - 315x6 squat 1st set
YouTube - 315x6 squat 2nd set
YouTube - 315x6 squat 3rd set
YouTube - 415x3 rev band deadlift
YouTube - 455x3 rev band deadlift
YouTube - 505x3 rev band deadlift
YouTube - 525x3 rev band deadlift 1st set
YouTube - 525x3 rev band deadlift 2nd set

Posted by: Rubes11

nice workout yesterday.

Posted by: Seanp156

Quote:

Originally Posted by Rubes11

nice workout yesterday.

Thanks, I'm pretty tired today. Gotta get some caffeine in me to make it through my 5:30-8pm class

Posted by: Seanp156

Speed Bench
45lbs x 15
45lbs x 12
Close Grip
95lbs x 8
135lbs x 3
165lbs x 3 sets x 2 reps (wrist wraps on)
Mid Grip
165lbs x 3 sets x 2 reps
Wide Grip
165lbs x 3 sets x 2 reps - min RI's

Wide Grip Pullups
BW x 5
BW + 25lbs x 3 sets x 5 reps (though last rep on last 2 sets were more like 1/2 reps)

Standing Military Press on Squat Machine
+90lbs x 6
+140lbs x 6
+160lbs x 6
+170lbs x 6
+180lbs x 6

Neutral Grip T-Bar Rows on lever machine
+90lbs x 8
+115lbs x 6
+135lbs x 3 sets x 6 reps

15 mins stationary bike

stretch & band pull aparts

Posted by: Seanp156

That was weird... Had formatting issues, had to use IE instead of Firefox. It looked like one long paragraph

Posted by: Seanp156

Bulgarian Squats
25lbs DB's x 5 reps per leg
55lbs DB's x 3 sets x 8 reps per leg

Hyper Extensions
BW x 8
+25lbs x 6
+60lbs DB x 3 sets x 8 reps

Decline Weighted Situps
+25lbs x 8
+60lbs DB x 3 sets x 8 reps

stretch

Posted by: Seanp156

Flat DB Bench Press
55lbs x 8
75lbs x 6 (wrist wraps on)
90lbs x 3 sets x 5 reps
80lbs x 2 sets x 6 reps

HS Rear Delt Rows
+140lbs x 8
+180lbs x 6
+230lbs x 3 sets x 6 reps

Close Grip Bench Press
45lbs x 15
95lbs x 8
155lbs x 5
195lbs x 3 sets x 6 reps (wrist wraps on)

Face Pulls w/ Rope Grip
130lbs x 10
150lbs x 3 sets x 12 reps

Jumpstretch Band Tricep Pushdowns
Light + mini x 16
Light + mini x 12
Light + mini x 10
Light x 15

stretch & band pull aparts

Posted by: Seanp156

Platform Deadlifts off 3-4" platform
135lbs x 10
135lbs x 8
185lbs x 5
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3
375lbs x 3
425lbs x 3 sets x 3 reps - PR

Barbell Free Squats
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps on)
225lbs x 5 (belt on)
295lbs x 3
335lbs x 3 sets x 5 reps

Standing Ab Pulldowns w/ Rope
90lbs x 8
100lbs x 3 sets x 10 reps

Standing Barbell Curls
65lbs x 6
85lbs x 3 sets x 6 reps

stretch & grip work

One thing I was happy to observe today, was over by the power racks, there's a jump-stretch band platform. So, now I can do deadlifts against bands without taking 20 minutes to set it up. I have no idea where it came from. I don't know if the gym bought it, or if someone brought it in... I just hope it sticks around.

Posted by: Seanp156

Pretty good session today. Speed benches felt good, so did most everything else.

Speed Bench Press
45lbs x 2 sets x 15 reps
95lbs x 9
Close Grip
145lbs x 3 sets x 3 reps (wrist wraps on)
Mid Grip
145lbs x 3 sets x 3 reps
Wide Grip
145lbs x 3 sets x 3 reps - 1 min RI's

Wide Grip Pullups
BW x 2 sets x 10 reps
BW x 9, rest 30 secs +2 more reps

Standing Military/Viking Press on Squat Machine
+90lbs x 9
+140lbs x 4
+170lbs x 3 (wrist wraps on)
+200lbs x 3 sets x 6 reps - PR

T-Bar Lever Rows, Neutral Grip
+90lbs x 8
+115lbs x 6
+145lbs x 3 sets x 5 reps (3 45 plates & a 10)

15 mins stationary bike
10/20 resistance

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Olympic Front Squats
45lbs x 10
135lbs x 6
185lbs x 5
225lbs x 3 sets x 8 reps (belt on)
225lbs x 7, failed 8th
-Probably could've made 8th, but technique fell apart and I didn't keep my elbows up.

Hyper Extensions
BW x 8
+40lbs DB x 6
+75lbs DB x 3 sets x 5 reps - PR
-I'm going to have to find a different way to load weight for these soon... With a 75, I can barely roll it on the floor to get it in my hands.

Declined Weighted Situps
+25lbs plate x 8
+50lbs DB x 6
+75lbs DB x 3 sets x 6 reps

Barbell Shrugs
135lbs x 12
225lbs x 10 (straps)
275lbs x 2 sets x 12 reps

stretch & grip work

Got vids of front squats, probably won't upload til tomorrow... I've got a test tomorrow morning I need to study my ass off for.

Posted by: Seanp156

Flat DB Bench Press
60lbs x 2 sets x 6 reps
80lbs x 5 (wrist wraps on)
95lbs x 3 sets x 5 reps - PR

Standing Rope Face Pulls
120lbs x 10
140lbs x 3 sets x 12 reps

Close Grip Bench Press
45lbs x 3 sets x 10 reps
95lbs x 8
135lbs x 6
165lbs x 3 (wrist wraps on)
205lbs x 2 sets x 5 reps (belt on)
235lbs x 3
245lbs x 3 - PR???

Neutral Grip Pulldowns
140lbs x 8
160lbs x 8
170bls x 2 sets x 8 reps

Band Tricep Pushdowns (looped over neutral grip pullup bars)
Light+mini x 15
Light+mini x 12
Light+mini x 10

10 mins treadmill @ 1 incline, 3.0mph

stretch, rotator cuff work & band pull aparts

Posted by: PreMier

Quote:

Originally Posted by Seanp156

Hyper Extensions
BW x 8
+40lbs DB x 6
+75lbs DB x 3 sets x 5 reps - PR
-I'm going to have to find a different way to load weight for these soon... With a 75, I can barely roll it on the floor to get it in my hands.

i use a cambered bar, and hold it in my elbows

Posted by: Seanp156

Quote:

Originally Posted by PreMier

i use a cambered bar, and hold it in my elbows

Is it a full size cambered bar, or an EZ curl bar? The problem with a full size is there's a glute ham raise machine, and a preacher curl station right next to the hyper, so there's no room for using a full sized bar. Then, an EZ curl bar is very awkward to hold on my back, and I think holding it in my elbows would hit the handles/pegs of the hyper station. I wish they'd move the hyper so I could use a full sized bar.

Posted by: Seanp156

Barbell Free Squats (no belt)
45lbs x 3 sets x 10-15 reps
135lbs x 6
135lbs x 4
185lbs x 5 (wrist wraps on)
225lbs x 3 sets x 15 reps - rep PR

DB Romanian Deadlifts
65lbs x 8
80lbs x 8
80lbs x 2 sets x 10 reps (straps)

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

stretch

Got vids of 225 3x15 squat... Will upload sometime...

Posted by: PreMier

its an ez curl bar. its like 32lbs or whatever. i just hold it in my elbows, and it misses the pegs

Posted by: soxmuscle

You're doing westside?

I'm jealous...

Posted by: Seanp156

Quote:

Originally Posted by PreMier

its an ez curl bar. its like 32lbs or whatever. i just hold it in my elbows, and it misses the pegs

Alright, I might try that next time I do hypers and see how it works.

Quote:

Originally Posted by soxmuscle

You're doing westside?

I'm jealous...

Yeah, I've been doing it for a while now. Nothing really seems to work quite as well for getting my #'s up.

_________________________________________________

Last deload before Monday

Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 sets x 12 reps (wrist wraps on)

Rows on Horizontal Leg Press
+90lbs x 10
+140lbs x 3 sets x 10 reps

Close Grip Dips
BW x 15
BW x 13

Wide Grip Pulldowns
140lbs x 10
150lbs x 10

stretch, rotator cuff work & band pull aparts

Posted by: mboley370

I was just wondering if you still have the same diet plan and what you look like from it? It says you have 11 photos but when i go to look at them it says there not found. I even tried two different explorers.

Pretty much I am asking are you bulked from this diet plan or ripped? From reading it sounds like you have come pretty far.

Matt

Posted by: soxmuscle

That's for damn sure - it's an excellent routine.

Posted by: Seanp156

I'm definitely "bulked" at this point... I'm somewhere around 210lbs in the morning, and a rough estimate I would say around 18% bodyfat. I'm just trying to finish getting to 220 at this point, stay there a few months getting stronger, then cut any/all junk from the diet. At that point I'll probably lose 5-10lbs, then I'll decrease calories until I'm 195-200 or so.

Of course, it never fails... I'm sick again, the 2nd time in 5 or 6 weeks. I was planning to start with ME Squat tomorrow, but I'm running a temp of 100.5 with body aches, chills, and a cough, so likely I won't be training this week at all unless I make a miraculous recovery.

Posted by: mboley370

Quote:

Originally Posted by Seanp156

I'm definitely "bulked" at this point... I'm somewhere around 210lbs in the morning, and a rough estimate I would say around 18% bodyfat. I'm just trying to finish getting to 220 at this point, stay there a few months getting stronger, then cut any/all junk from the diet. At that point I'll probably lose 5-10lbs, then I'll decrease calories until I'm 195-200 or so.

Of course, it never fails... I'm sick again, the 2nd time in 5 or 6 weeks. I was planning to start with ME Squat tomorrow, but I'm running a temp of 100.5 with body aches, chills, and a cough, so likely I won't be training this week at all unless I make a miraculous recovery.

It didn't look like you had any junk food in that diet on the first page if so i must really diet bad. I actually looked at that diet this morning and thought it would suit me very well so I went out and bought everything I needed to start it up and am going to stick to it. However the morning star chicken sandwiches wow where I shop they are $7.00 for two of them lol. So i am going to sub it for something else.

Hope you get better it sucks knowing you could work out and your sick and can't. What sucks more is trying to workout when you are sick, i have did that before and it sucks bad. You go in and put your norm warmup on the bar and its like your 3 rep max lol.

Matt

Posted by: Seanp156

That diet on the first page is from almost 4 years ago

. So, it's quite a bit different now. My main diet's pretty healthy with oatmeal, egg whites, cottage cheese, chicken, steak fish, brown rice, barley, veggies, salad, almonds, flax oil, olive oil, etc but lately I haven't hesitated to eat some junk food to get some extra calories in.

Generally I don't train when I'm sick anymore. I tried it a few times, and always just ended up feeling worse a few hours after, and the next day, though while I'm working out I actually feel better.

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

Sean's going for strength.

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