Sean's going for strength. [Forum Archive]

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Sean's going for strength.

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Posted by: Seanp156

First day training for a while... I'm still half-sick, but I'm better, about 70-80% normal. Mostly a cough and sore throat now. I have lost a decent amount of weight, regrettably... Sunday to Wednesday I probably ate 1/3 of the normal calories I have per day. Bodyweight after squats today was 205lbs, usually it's 209-213lbs.

Speed Box Squats to low box (~12-14")
45lbs x 2 sets x 12 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
225lbs x 3 (briefs on)
275lbs x 6 sets x 2 reps - 1-1.5 min RI's

Hyper Extensions
+25lbs plate x 8
+50lbs EZ curl bar x 8
+70lbs EZ curl bar x 3 sets x 6 reps (holding it in elbows, like a Zercher Squat)

Declined Weighted Situps
+25lbs plate x 8
+60lbs DB x 3 sets x 10 reps

Cambered Bar Shrugs
135lbs x 12
225lbs x 10 (straps)
275lbs x 2 sets x 12 reps
295lbs x 10 or 12

stretch & grip work

Going to put the battery charger on the bike tonight and take it out tomorrow.

Posted by: LiftinBear

Quote:

Originally Posted by Seanp156

First day training for a while... I'm still half-sick, but I'm better, about 70-80% normal. Mostly a cough and sore throat now. I have lost a decent amount of weight, regrettably... Sunday to Wednesday I probably ate 1/3 of the normal calories I have per day. Bodyweight after squats today was 205lbs, usually it's 209-213lbs.

Speed Box Squats to low box (~12-14")
45lbs x 2 sets x 12 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
225lbs x 3 (briefs on)
275lbs x 6 sets x 2 reps - 1-1.5 min RI's

Hyper Extensions
+25lbs plate x 8
+50lbs EZ curl bar x 8
+70lbs EZ curl bar x 3 sets x 6 reps (holding it in elbows, like a Zercher Squat)

Declined Weighted Situps
+25lbs plate x 8
+60lbs DB x 3 sets x 10 reps

Cambered Bar Shrugs
135lbs x 12
225lbs x 10 (straps)
275lbs x 2 sets x 12 reps
295lbs x 10 or 12

stretch & grip work

Going to put the battery charger on the bike tonight and take it out tomorrow.

Impressive shrugs

Posted by: PreMier

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

here is the vid

YouTube Video

Posted by: Seanp156

I thought I'd do 4x6 @ 225 today to ease myself back into things, but 4x5 was hard enough, guess I'm still weak from being sick.

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 4 sets x 5 reps - Last 2 sets felt better than the first 2, I probably could've gotten 6 on them.

Standing Rope Face Pulls
130lbs x 10
130lbs x 2 sets x 12 reps

Incline DB Press
60lbs x 6
75lbs x 3 sets x 5 reps (wrist wraps on)

Wide Grip Lat Pulldowns
140lbs x 8
160lbs x 3 sets x 8 reps

Cable Pushdowns
70lbs x 3 sets x 10 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Barbell Free Squats
45lbs x 20
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 (briefs & suit on)
365lbs x 3
405lbs x 3
455lbs x 2 - Equipped Rep PR
455lbs x 2
455lbs x 1, missed 2nd
- Was hoping to hit 3x3 @ 455, but 2 proved more than challenging enough for today. Bodyweight was 207lbs even with shoes on.

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

Standing Ab Pulldowns w/ Rope
90lbs x 10
100lbs x 2 sets x 8 reps

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

stretch & grip work

Got Vids of 455 sets, will upload later.

Posted by: Seanp156

Videos:

YouTube - 455x2 1st set
YouTube - 455x2 2nd set
YouTube - 455x1 + miss 3rd set

Posted by: PreMier

NICE! i couldnt see the 1st set though.. some jackass was in front of the camera lol

Posted by: Seanp156

Thanks. Yeah it's too bad that one was blocked, it was probably the best set. Oh well, I'm not really mad at him, I kind of know him. He just wasn't aware the camera was there.

Posted by: Seanp156

Speed Bench with mini bands doubled to 90lbs DB's
45lbs x 20
added bands
45lbs x 12
95lbs x 6
Close Grip
135bs x 3 sets x 3 reps (wrist wraps on)
Mid Grip
135lbs x 3 sets x 3 reps
Wide Grip
135lbs x 3 sets x 3 reps - ~1min RI's

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

Standing Barbell Military Press
45lbs x 10
95lbs x 6
115lbs x 4
135lbs x 3 sets x 6 reps (wrist wraps on) - 2 min RI's

1-arm DB Rows
60lbs x 8
75lbs x 8
80lbs x 2 sets x 8 reps - 2ish min RI's

15 mins stationary bike
8/20 resistance

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
195lbs x 3 (wrist wraps on)
235lbs x 4 sets x 5 reps (belt on)

Standing Rope Face Pulls
130lbs x 12
150lbs x 10
150lbs x 10

Incline DB Presses
60lbs x 6
70lbs x 4
80lbs x 2 sets x 5 reps (wrist wraps on)

Mid Grip Lat Pulldowns
140lbs x 8
160lbs x 3 sets x 8 reps

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

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Barbell Free Squats
45lbs x 15
45lbs x 12
135lbs x 8
135lbs x 3
185lbs x 5 (wrist wraps on)
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3 (briefs & suit on)
365lbs x 3
405lbs x 2
465lbs x 1
525lbs x 0 - Went too deep and didn't sit back enough

DB Romanian Deadlifts
75lbs x 8 (straps)
90lbs x 5
105lbs x 3 sets x 6 reps

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

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

stretch, no grip work today hands are torn up enough as it is.
Bodyweight after squats was only 206lbs, I think 4-6 weeks ago I was ~213lbs, not good...

Got vids, but unfortunately 525x0 was pretty much 100% blocked, it's probably not enough worth uploading.

Posted by: Seanp156

Vids:

YouTube - 365lbs x 3 squat (warmups)
YouTube - 405lbs x 2 squat (warmups)
YouTube - 465lbs x 1 squat (warmups)

Posted by: PreMier

nice squat, thats huge

do you know what your raw is?

Posted by: Seanp156

I missed the 525

Posted by: Seanp156

Quote:

Originally Posted by PreMier

do you know what your raw is?

My last raw PR was 440lbs, I'm hoping I'm ~450lbs now, but who knows, I still need to gain the weight back I lost when I was sick.

__________________________________________________ _

Speed Bench Press with mini bands doubled to 90lbs DB's
45lbs x 15
added bands
45lbs x 12
95lbs x 6
Close Grip
135lbs x 3 sets x 3 reps (wrist wraps)
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 3 sets x 8 reps

Standing Barbell Military Press
45lbs x 12
95lbs x 5
115lbs x 4
145lbs x 3 sets x 5 reps (wrist wraps)

1-arm DB Rows
70lbs x 6
90lbs x 5 (straps)
105lbs x 3 sets x 6 reps

10 mins elliptical... Was supposed to go 15, but I got bored and said f&*$ it.

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Speed Box Squats to parallel box
45lbs x 12
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
245lbs x 6 sets x 2 reps (belt on) - 1 min RI's

Step Ups
40lbs DB's x 20 reps, right leg first
40lbs DB's x 20 reps, left leg first

Zercher Hyper Extensions
BW x 8
BW + 25lbs plate x 8
BW + 60lbs EZ curl bar x 5
BW + 80lbs EZ curl bar x 3 sets x 5 reps - PR

Declined Situps
BW + 25lbs plate x 8
BW + 55lbs DB x 5
BW + 80lbs DB x 3 sets x 5 reps

Standing Cambered Bar Shrugs
135lbs x 12
225lbs x 10 (straps)
275lbs x 8
315lbs x 2 sets x 8 reps
drop - 225lbs x 15

stretch & grip work

Posted by: Seanp156

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

HS Rear Delt Rows
+90lbs x 8
+140lbs x 6
+180lbs x 5
+240lbs x 3 sets x 6 reps

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

Wide Grip Lat Pulldowns
150lbs x 6
180lbs x 3 sets x 6 reps

Skull Crushers
65lbs x 6
85lbs x 2 sets x 6 reps (wrist wraps)

stretch, rotator cuff work & band pull aparts

Got vids of bench, will upload later.

Posted by: Seanp156

Vids:

YouTube - 185lbs x 3 bench warmup
YouTube - 225lbs x 3 bench warmup
YouTube - 265lbs x 2 bench 1st set
YouTube - 265lbs x 2 bench 2nd set
YouTube - 265lbs x 2 bench 3rd set

Posted by: Burner02

<imagine Gomer Pyle> well, goiall-eee....
dam, sean...that's some serious #'s your doing, you friggn' animal! GJ!

Posted by: Seanp156

Quote:

Originally Posted by Burner02

<imagine Gomer Pyle> well, goiall-eee....
dam, sean...that's some serious #'s your doing, you friggn' animal! GJ!

Thanks, I'll be somewhat satisfied when I can get a 500 raw squat, 300 bench, and 500 deadlift under 220lbs BW. Deadlift and bench are pretty close, if not there, but my raw squat's ~50-60lbs off that. After that I'll probably look into finding a PL gym to train in single ply gear.

_______________________________________________

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
315lbs x 3 sets x 8 reps - I was sucking wind on these. I have the strength to do more, but the endurance isn't there.

DB Romanian Deadlifts
75lbs x 6 (straps)
95lbs x 5
110lbs x 3 sets x 6 reps - PR I think?

Standing Ab Pulldowns
90lbs x 8
110lbs x 3 sets x 6 reps

Barbell Curls
65lbs x 6
85lbs x 8
85lbs x 7, failed 8

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

stretch & grip work

Posted by: Seanp156

Speed Bench w/ mini bands doubled to 90lbs DBs
45lbs x 15
added bands
45lbs x 12
95lbs x 6
Close Grip
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 - 1.5 min RI's

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

Standing Barbell Military Press
45lbs x 10
95lbs x 5
115lbs x 4
135lbs x 3 sets x 8 reps (wrist wraps on)

1-arm DB Rows
70lbs x 6 (straps)
90lbs x 5
110lbs x 3 sets x 5 reps - PR

15 mins stationary bike
8/20 resistance
random hill

stretch, rotator cuff work & band pull aparts

Posted by: sara

looks good my friend

Posted by: Seanp156

Quote:

Originally Posted by sara

looks good my friend

___________________________________________

Was tired and didn't really feel like going today, but I made it a short one

Good Mornings
45lbs x 2 sets x 12 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on, loose)
245lbs x 3 (tightened belt)
275lbs x 3 - PR??
295lbs x 2 - PR??
225lbs x 6 (no belt)
225lbs x 6 " "

Kneeling Ab Pulldowns
150lbs x 12
170lbs x 2 sets x 15 reps

Cybex Ab Machine
#8 x 10
#10 x 2 sets x 12 reps

stretch & grip work

Posted by: Burner02

is it me...or when u don't feel like going..and then u drag your butt there...u can get energized and turn it into an awesome workout?

Posted by: Seanp156

Was sick.... Again for a few days last week, decided to take the rest of the week off and start fresh this week.

Barbell Free Squats with Light Band(purples) anchored to 100lbs plates
45lbs x 15
added bands
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3
315lbs x 6 sets x 3 reps - PR, Last time I did these it was 275 for triples

Good Mornings
135lbs x 6
185lbs x 3 (wrist wraps on)
235lbs x 2 sets x 5 reps

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

Standing Barbell Curls
75lbs x 3 sets x 8 reps

stretch & grip work

Got vids of Squats & Good Mornings, but won't be uploading until I get some free time this week... Lots of shit to do.

Posted by: Seanp156

Vids:
YouTube - 275lbs + light bands x 3 squat warmup
YouTube - 315lbs + light bands x 3 Squat 1st set
YouTube - 315lbs + light bands x 3 Squat 2nd set
YouTube - 315lbs + light bands x 3 Squat 3rd set
YouTube - 315lbs + light bands x 3 Squat 4th set
YouTube - 315lbs + light bands x 3 Squat 5th set
YouTube - 315lbs + light bands x 3 Squat 6th set
YouTube - 185lbs x 5 Good Morning warmup
YouTube - 235lbs x 5 Good Morning 1st set
YouTube - 235lbs x 5 Good Morning 2nd set

Posted by: Seanp156

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

Mid/Wide Grip Pullups
BW x 3 sets x 8 reps - 2 min RI's

Dips
BW x 8
BW + 25lbs x 6
BW + 45lbs x 2 sets x 8 reps
BW x 10

T-bar Rows Horizontal Grip
+90lbs x 8
+115lbs x 3 sets x 8 reps

15 mins stationary bike

stretch, rotator cuff work & band pull aparts

Posted by: PeteTheGreek

Pud,

Yes, I've been keeping an eye on you. You're folding over on the ascent in those squats. Weak upper back and abs. More high box squatting and you need to hit abs as heavy as you can for sets of 8-12 reps, 3 or 4 times a week. And stop taking 3 weeks off everytime you get the sniffles or you'll end up like that metrofag who gets pissed at guys curling in the squat rack when he can't even dunk 300 lbs. Now don't shoot me with that gun.

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Pud,

Yes, I've been keeping an eye on you. You're folding over on the ascent in those squats. Weak upper back and abs. More high box squatting and you need to hit abs as heavy as you can for sets of 8-12 reps, 3 or 4 times a week.

Alright, I'm deadlifting the next couple weeks, but I'll hit high boxes a bit more when I go back to squatting heavy, and add abs another day.

And stop taking 3 weeks off everytime you get the sniffles or you'll end up like that metrofag who gets pissed at guys curling in the squat rack when he can't even dunk 300 lbs.

Hah, who's this?

Now don't shoot me with that gun.

Don't worry, the advice is appreciated. Did you tell Tim about the gun?

Posted by: PeteTheGreek

1. Don't take time off from heavy squatting in exchange for pulling. You can do both on the same day. At Lexen when we take a heavy squat we also take a heavy pull right after. You can go heavy squat/heavy dead week one, light squat week 2, heavy squat/heavy dead week 3, etc. Maybe throw some speed pulls in there. Or you can try light squat/heavy pull week one, heavy squat/light pull week 2, etc.

You don't need a separate ab day. Do them at the end of each workout. Better yet, do them at the beginning of your workout when you're fresh and hit them as heavy as you can.

2. Inside joke, you don't know him.

3. I told Tim about the gun and we decided that when you go on your rampage, Lynn will be the first on your list.

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

1. Don't take time off from heavy squatting in exchange for pulling. You can do both on the same day. At Lexen when we take a heavy squat we also take a heavy pull right after. You can go heavy squat/heavy dead week one, light squat week 2, heavy squat/heavy dead week 3, etc. Maybe throw some speed pulls in there. Or you can try light squat/heavy pull week one, heavy squat/light pull week 2, etc.

I won't be completely not squatting, but I'll probably pull first when I'm fresh, then do some moderate sets of 3-5 on squats after, and other times I'll switch it up like you've mentioned. I usually do my speed pulls on Friday and ME work Monday

You don't need a separate ab day. Do them at the end of each workout. Better yet, do them at the beginning of your workout when you're fresh and hit them as heavy as you can.

I know, that's not what I meant, I meant I was going to add them to the end of one of my other days, or beginning.

2. Inside joke, you don't know him.

3. I told Tim about the gun and we decided that when you go on your rampage, Lynn will be the first on your list.

Are Todd and Erik still lifting anywhere?

Posted by: PeteTheGreek

They have become fitness gurus at Lifetime. I went in there one day to train with them and asked Todd what we were doing. Todd says, "We are training back and then transitioning into biceps." Transitioning? WTF? Tim was in there one day and Todd told him he was going to get on the stairmaster and get his legs "super pumped". One day Erik and Todd were doing 21's, facing each other. We have a new guy at Lexen who does his nickel and dime shit at Lifetime. He asked Tim who the two guys were at Lifetime who dress like powerlifters but train like bodybuilders. They are too far gone now, we'll never get them back.

I do my light shit at the Y. When my membership expired, Erik gets me into Lifetime for a workout but I had to give the salesman my contact info. The pole smoker wants $130/month for a family membership plus an $85 initiation fee. I tell him to lick my sack. He kept sending me e-mails trying to get me to join. I finally sent him some of my youtube videos, telling him that this is the shit I was planning on doing in their fitness facility. I then sent him this video of Chuck and told him I was bringing him with me: YouTube - Chuck Vogelpohl 1080 & 1150 pound Worldrecord Squat

I haven't heard from him since.

Posted by: Seanp156

Shitty bench day.

Floor Press
45lbs x 15
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 0 - 10lbs under my PR and still missed it

HS Rear Delt Rows
+140lbs x 10
+180lbs x 6
+210lbs x 3 sets x 8 reps

Incline DB Press
60lbs x 7
70lbs x 3 sets x 8 reps (wrist wraps on)

Rope Face Pulls
130lbs x 12
150lbs x 3 sets x 12 reps

Tricep Pushdowns
Light + mini band x 15
Light + mini band x 12
Light + mini band x 10

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Conventional Deadlift against mini-bands (probably only ~50-70lbs of tension at the top)

135lbs x 6
135lbs x 6
185lbs x 5
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3
365lbs x 1
405lbs x 1
455lbs x 1

Barbell Free Squats
135lbs x 6
225lbs x 3 (belt & wrist wraps on)
275lbs x 3
315lbs x 3
365lbs x 3 sets x 3 reps

Standing Ab Pulldowns
90lbs x 8
100lbs x 4 sets x 8 reps

stretch

Got vids, upload later this week.

Posted by: Seanp156

Speed Bench
45lbs x 2 sets x 15 reps
95lbs x 6
135lbs x 3
Close Grip
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

Pullups
BW x 10
BW x 9
BW x 8
BW x 5.5 (got 6th about 3/4 the way up)

Dips
BW x 8
BW +30lbs x 6
BW +55lbs x 3 sets x 6 reps

T-Bar Rows Horizontal Grip
+45lbs x 8
+90lbs x 6
+125lbs x 3 sets x 6 reps

Superset Cybex Abs and DB Curls
Abs - #10 x 12
Curls - 35lbs x 10 per arm
Abs - #10 x 12
Curls -30lbs x 9 per arm
Abs - #10 x 12

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Speed Deadlifts
135lbs x 10
185lbs x 5
225lbs x 5 (belt on)
255lbs x 6 sets x 3 reps - 1.5 min RI's

Glute Ham Raises
BW x 4 sets x 10 reps - 2 min RI's

Declined Situps
+25lbs plate x 8
+45lbs DB x 6
+70lbs DB x 3 sets x 8 reps - 2 min RI's

Cambered Bar Standing Shrugs
135lbs x 10
225lbs x 10 (straps)
295lbs x 3 sets x 10 reps

stretch

Posted by: Seanp156

Conventional Deadlifts off floor
135lbs x 10
185lbs x 5
225lbs x 5 (belt on)
295lbs x 3
335lbs x 3
385lbs x 1
445lbs x 1
510lbs x 1 - 20lbs PR

Barbell Free Squats
45lbs x 12
135lbs x 6
185lbs x 5 (wrist wraps on)
225lbs x 5 (belt on)
275lbs x 3
325lbs x 3 sets x 6 reps

~80 degree declined situps
BW x 20
BW x 12
BW x 10

Standing DB Hammer Curls
40lbs x 2 sets x 8 reps per arm

HS Preacher curls
+45lbs x 6
+70lbs x 2 sets x 8 reps

stretch

Got vids, I might be able to upload them, and last week's tomorrow night.

Posted by: Seanp156

Vids:

Last Week's:
YouTube - 405lbs mini bands x 1 deadlift
YouTube - 455lbs mini bands x 1 deadlift
YouTube - 365lbs x 3 squat 1st set
YouTube - 365lbs x 3 squat 2nd set
YouTube - 365lbs x 3 squat 3rd set

This Week's
YouTube - 445lbs x 1 Deadlift warmup
YouTube - 510lbs x 1 Deadlift PR
YouTube - 325lbs x 6 squat 1st set
YouTube - 325lbs x 6 squat 2nd set
YouTube - 325lbs x 6 squat 3rd set

Posted by: Seanp156

Speed Bench
45lbs x 12
45lbs x 15
95lbs x 6
Close Grip
145lbs x 3 sets x 3 reps
Mid Grip
145lbs x 3 sets x 3 reps
Wide Grip
145lbs x 3 sets x 3 reps - 1 min RI's

Mid/Wide Grip pullups
BW x 3
BW + 30lbs x 5 sets x 3 reps - 2 min RI's, PR??

Viking Press on Squat Machine
+90lbs x 8
+140lbs x 6
+180lbs x 3 sets x 6 reps

T-bar neutral grip rows
+45lbs x 8
+90lbs x 6
+115lbs x 6
+135lbs x 3 sets x 6 reps

15 mins elliptical

stretch, rotator cuff work & band pull aparts

Posted by: Ryno3725

you need to join a power lifting gym

Posted by: Seanp156

Quote:

Originally Posted by Ryno3725

you need to join a power lifting gym

I'm planning to eventually.

Posted by: Seanp156

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

Hyper Extension (w/ EZ bar, zercher style)
BW x 10
+25lbs plate x 8
+50bs x 6
+80lbs x 3 sets x 6 reps

Decline Situps
+25lbs plate x 10
+60lbs DB x 3 sets x 10 reps

GPP/grip work:
Farmer's Walks
70lbs DB's, 3 round trips - 1 min RI's between trips
-Was glad these were as easy as they were, I guess consistent grip work has helped. Upping the weight next time.

Posted by: Seanp156

Close Grip Bench Press
45lbs x 2 sets 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 6 (wrist wraps on)
185lbs x 3
225lbs x 2 sets x 5 reps
245lbs x 3
245lbs x 2, would've attempted 3rd if I had a spotter.
185lbs x 10
185lbs x 8

Neutral Grip Cable Rows
120lbs x 12
150lbs x 12
150lbs x 10
150lbs x 10

Floor Pin Presses ~6 inch ROM
225lbs x 6
275lbs x 2 - triceps had nothing left after CG's

Standing Face Pulls
120lbs x 12
150lbs x 15
150lbs x 15
130lbs x 15

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

stretch & band pull aparts

got vids of bench, will upload sometime.

Posted by: Seanp156

High Box Squat (~2-3 inches above parallel)
45lbs x 10
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
415lbs x 1
465lbs x 1
525lbs x 1 - Raw PR, but slow

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 8
225lbs x 5
275lbs x 3 sets x 8 reps

Standing Ab Pulldowns
90lbs x 8
110lbs x 2 sets x 8 reps
100lbs x 10

Standing DB Hammer Curls
25lbs x 5 reps per arm
45lbs x 2 sets x 6 reps per arm

stretch & grip work

Got vids, probably won't upload vids of bench and squats til Thursday at earliest, maybe this weekend.

Posted by: Seanp156

Speed Bench Press
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 3
Close Grip
165lbs x 2 sets x 2 reps (wrist wraps on)
Mid Grip
165lbs x 2 sets x 2 reps
Wide Grip
165lbs x 2 sets x 2 reps - 1 min RI's

DB Flat Bench Press
70lbs x 6
80lbs x 2 sets x 8 reps (wrist wraps on)

Neutral Grip Pullups
BW x 2 sets x 8 reps

Military/Viking Press on Machine Squat
+90lbs x 8
+140lbs x 2 sets x 8 reps

Neutral Grip T-Bar Rows
+45lbs x 8
+90lbs x 6
+125lbs x 6
+145lbs x 2 sets x 6 reps

12 mins stationary bike

stretch, rotator cuff work & band pull aparts

Lowered volume a bit since I've been tired all day. I'll probably deload/take a light week next week.

Posted by: Seanp156

Front Squats
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 3 (belt on)
245lbs x 5
255lbs x 2 sets x 5 reps - PR

Pull Throughs
150lbs x 12
170lbs x 2 sets x 10 reps

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

Farmer's Walks
80lbs DB's x 2 round trips

stretch & grip work

Posted by: Seanp156

Reverse Average Band Bench Press
225lbs x 8
225lbs x 5 (belt & wrist wraps on)
275lbs x 5
315lbs x 3
335lbs x 2
375lbs x 2, failed 3rd - rep PR???
315lbs x 3 sets x 6 reps

Neutral Grip Cable Rows
130lbs x 10
160lbs x 3 sets x 10 reps

Incline DB Press
55lbs x 6
70lbs x 3 sets x 6 reps (wrist wraps on)

Standing Rope Face Pulls
130lbs x 10
150lbs x 15
150lbs x 12

Cable Pushdowns
70lbs x 3 sets x 10 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Bench & Squat Vids from a while ago:

YouTube - 225lbs x 5 Close Grip bench 1st set
YouTube - 225lbs x 5 Close Grip bench 2nd set
YouTube - 245lbs x 3 Close Grip bench 3rd set
YouTube - 245lbs x 2 Close Grip bench 4th set
YouTube - 185lbs x 10 Close Grip bench 5th set
YouTube - 185lbs x 8 Close Grip bench 6th set
YouTube - 365lbs x 3 High Box Squat Warmup
YouTube - 415lbs x 1 High Box Squat Warmup
YouTube - 465lbs x 1 High Box Squat Warmup
YouTube - 525lbs x 1 High Box Squat Raw PR

Posted by: Seanp156

Decent first day back from deload. First day in briefs only for a long time, felt good.

Barbell Free Squats
45lbs x 12
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3
315lbs x 3 (briefs on)
365lbs x 2
405lbs x 4 sets x 3 reps "Volume PR"

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 6
225lbs x 6
285lbs x 3 sets x 6 reps - PR???

Standing Ab Pulldowns
100lbs x 3 sets x 10 reps

Standing DB Hammer Curls
20lbs x 6 reps per arm
45lbs x 3 sets 6 reps per arm - PR??

stretch

Posted by: Seanp156

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

Pullups
BW x 3 sets x 8 reps
BW x 7 reps, failed 8th, rest 20 seconds + 1 rep

DB Flat Bench Press
60lbs x 6
80lbs x 3 sets x 6 reps (wrist wraps on)

1-arm DB Rows
75lbs x 6
90lbs x 2 sets x 6 reps
100lbs x 6

Close Grip Dips
BW x 18
BW x 10

10 mins stationary bike

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Speed Box Squats - lowish box
55lbs x 12
145lbs x 6
235lbs x 6 sets x 3 reps (belt & wrist wraps on)

Hyper Extension (EZ bar zercher style)
BW x 10
+25lbs EZ bar x 8
+60lbs EZ bar x 3 sets x 8 reps

Decline Situps
+25lbs plate x 10
+60lbs DB x 3 sets x 10 reps

Farmer's Walks
80lbs DB's x 3 round trips ~1.5 min RI's

stretch

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
185lbs x 3 (belt & wrist wraps on)
225lbs x 3
255lbs x 2
275lbs x 1
285lbs x 0 - Lost it about 1/2 or 2/3 of the way up... Held it there for a few seconds then lost it. If I hadn't taken 275, I probably would've gotten it. I'll probably come back next week and get it, either that or floor presses. I really need to be doing 2 & 3 board presses, but non of the guys that used to hold them for me are around when I've been there lately.

-I'll upload 275 & 285 sometime.

Hammer Strength Rear Delts
+140lbs x 10
+180lbs x 6
+230lbs x 3 sets x 8 reps

Neutral Grip Dumbbell Bench
50lbs x 8
70lbs x 10
70lbs x 8
70lbs x 8

Standing Rope Face Pulls
120lbs x 12
150lbs x 3 sets x 12 reps

Mini Band Pushdowns
x18
x12
x12?

rotator cuff work & pull aparts

Posted by: Seanp156

Vids:
YouTube - 275lbs x 1 bench
YouTube - 285lbs x 0 bench miss

Posted by: Seanp156

Barbell Free Squats
45lbs x 2 sets x 10 reps
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 3 (belt & wrist wraps on)
275lbs x 3
315lbs x 2
365lbs x 1
405lbs x 1 - Bar slipped about 1" on my back, startled me so I had my back chalked for 450.
450lbs x 1 - Raw PR, would've taken a vid, but one of my spotters is camera shy.

- Bodyweight after squats was 204lbs, WTF... In December/January I was ~213-214... I'm not even intentionally eating less. I guess I should be happy I'm still making PRs losing weight. I think I need to institute a new rule, every Friday is Chipotle or Pizza day... Or both.

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 6
225lbs x 5
265lbs x 3
295lbs x 3 sets x 5 reps - PR

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

DB Hammer Curls
40lbs x 3 sets x 8 reps per arm

stretch & grip work

Posted by: Seanp156

Standing Barbell Military Press
45lbs x 2 sets x 12 reps
95lbs x 8
115lbs x 5
135lbs x 2 (wrist wraps on)
155lbs x 3 sets x 5 reps

Pullups
BW x 3
BW + 25lbs x 3 sets x 5 reps - easier than last time I did +25 3x5

DB Flat Bench
65lbs x 6
80lbs x 2 sets x 8 reps

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

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Speed Deadlifts
135lbs x 10
185lbs x 5
225lbs x 3 (belt on)
275lbs x 6 sets x 2 reps - 1 min RI's

Hyper Extensions (Zercher w/ EZ bar)
BW x 8
+30lbs x 8
+65lbs x 6
+75lbs x 2 sets x 6 reps

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

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

stretch

Posted by: Seanp156

Barbell Flat Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3
185lbs x 3 (belt & wrist wraps on)
225lbs x 3
255lbs x 2
285lbs x 1 - PR? I've "made" 290 before, but the spotter barely touched the bar

HS Rear Delt Rows
+140lbs x 10
+180lbs x 6
+250lbs x 3 sets x 6 reps

Flat Neutral Grip DB Presses
55lbs x 6
75lbs x 3 sets x 8 reps

Face Pulls on Lat Pulldown Machine
#10 x 3 sets x 10 reps

Band Tricep Pushdowns
Light + Mini x 16
" " " x 12
" " " x 10

stretch, rotator cuff work & band pull aparts

Got bench vids... Will upload sometime

Posted by: Seanp156

Vids:
YouTube - 255lbs x 2 bench
YouTube - 285lbs x 1 bench

Posted by: Seanp156

Reverse Average Band Deadlifts
185lbs x 10
275lbs x 6
325lbs x 3 (belt on)
365lbs x 3
415lbs x 1
455lbs x 1
505lbs x 1
555lbs x 1 - PR, dizzy after this one, had to catch myself on the rack.

Parallel Box Squats
45lbs x 15
45lbs x 10
135lbs x 6
185lbs x 5 (wrist wraps on)
225lbs x 5 (belt on)
275lbs x 3
315lbs x 2 sets x 6 reps

Standing Ab Pulldowns
100bls x 3 sets x 10 reps

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

stretch

Posted by: Seanp156

Standing Barbell Military Press
45lbs x 15
45lbs x 10
95lbs x 8
115lbs x 4
135lbs x 2 (wrist wraps on)
165lbs x 3 sets x 4 reps - Technically a rep PR

Pullups
BW x 3
BW +35lbs x 4 sets 3 reps - PR

Flat DB Bench Press
60lbs x 6
70lbs x 3 sets x 10 reps

1-arm DB Rows
60lbs x 6
75lbs x 3 sets x 12 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Deep Front Squats
45lbs x 2 sets x 12 reps
135lbs x 6
135lbs x 3
185lbs x 5 (belt on)
225lbs x 3 sets x 8 reps

Pull Throughs w/ rope grip- always fun in a public gym
150lbs x 10
170lbs x 3 sets x 10 reps

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

Cambered Bar Standing Shrugs
135lbs x 12
225lbs x 12 (straps)
275lbs x 2 sets x 12 reps

Farmer's Walks
75lbs DB's x 3 round trips - 1 min RI's

stretch

Posted by: Seanp156

Floor Presses
45lbs x 12
95lbs x 10
135lbs x 6
135lbs x 6
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
245lbs x 3
255lbs x 3
245lbs x 3 sets x 3 reps

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

Neutral Grip DB Presses
60lbs x 6
80lbs x 3 sets x 6 reps

Rope Face Pulls on Lat Pulldown Machine
100lbs x 3 sets x 12 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

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

High Incline Leg Press
+180lbs x 8
+270lbs x 6
+360lbs x 6
+450lbs x 2 sets x 8 reps
+450lbs x 10

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

Seated DB Curls
35lbs x 2 sets x 8 reps per arm

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

stretch

Posted by: Seanp156

Standing Barbell Military Press
45lbs x 2 sets x 12 reps
95lbs x 8
135lbs x 3 (wrist wraps on)
135lbs x 3
175lbs x 3 sets x 3 reps - rep PR

Wide/Mid Pullups
BW x 3 sets x 8 reps

Flat DB Bench Press
55lbs x 6
70lbs x 4
85lbs x 3 sets x 5 reps (wrist wraps on)

1-arm DB Rows
70lbs x 6
90lbs x 3 (straps)
105lbs x 3 sets x 5 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Deep Front Squats
45lbs x 8
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 3 (belt on)
275lbs x 3 sets x 3 reps - PR

Hyper Extensions (zercher)
BW x 8
+45lbs x 6
+80lbs x 6
+80lbs x 6
+80lbs x 8

Declined Situps
+25lbs x 10
+65lbs x 3 sets x 10 reps

DB Shrugs
65lbs x 12
90lbs x 12 (straps)
100lbs x 2 sets x 10 reps

stretch & grip work

Posted by: Seanp156

Made it a fast one, in and out in ~50-60 mins, feeling half-sick.

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 3
255lbs x 3 sets x 3 reps - rep PR?

HS Rear Delt Rows
+140lbs x 8
+180lbs x 2 sets x 12 reps

DB Neutral Grip Presses
70lbs x 2 sets x 10 reps

Face Pulls w/ Rope on Lat Pulldown
90lbs x 2 sets x 15 reps

Posted by: Seanp156

Deload last week, was sick as well, and it was finals week. Feels mostly back to normal today.

Barbell Squats
45lbs x 2 sets x 12 reps
135lbs x 6
135lbs x 3
185lbs x 3 (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
80lbs x 8 (straps)
100lbs x 3 sets x 8 reps

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

Standing DB Hammer Curls
40lbs x 2 sets x 8 reps per arm

HS Preacher Curls
+45lbs x 6
+70lbs x 6
+80lbs x 6

stretch & grip work

Posted by: Seanp156

Speed Bench Press
45lbs x 2 sets 12 reps
95lbs x 9
Close Grip
145lbs x 3 sets x 3 reps (wrist wraps)
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 4 sets x 6 reps - 2 min RI's

Seated DB Military Press
55lbs x 6
70lbs x 5 (wrist wraps)
65lbs x 2 sets x 6 reps

Rows on Horizontal Leg Press
+90lbs x 8
+140lbs x 6
+180lbs x 3 sets x 8 reps

Tricep Cable Pushdowns
70lbs x 12
70lbs x 2 sets x 10 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Flat Barbell Bench
45lbs x 12
45lbs x 15
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 2 (belt on)
255lbs x 1
275lbs x 1
275lbs x 1 (grinder)
245lbs x 2 sets x 3 reps

Neutral Grip Cable Rows
140lbs x 8
170lbs x 3 sets x 8 reps

DB Neutral Grip Presses
70lbs x 8
70lbs x 10
70lbs x 8

Face Pulls w/ Rope on Lat Pulldown
100lbs x 2 sets x 12 reps

Mini Band Tricep Pushdowns
x18
x13

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Barbell Box Squats to parallel box
45lbs x 2 sets x 12 reps
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 2
405lbs x 3 sets x 3 reps

DB Romanian Deadlifts
70lbs x 6
90lbs x 6 (straps)
110lbs x 3 sets x 6 reps

Standing Ab Pulldowns
90lbs x 8
110lbs x 3 sets x 6 reps

Seated DB Curls
35lbs x 8 reps per arm
35lbs x 10 reps per arm

stretch

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 3 reps
Mid Grip
155lbs x 2 sets x 3 reps
Wide Grip
155lbs x 2 sets x 3 reps - 1 min RI's

Neutral Grip Pullups
BW x 2 sets x 8 reps
BW x 2 sets x 6 reps

Seated DB Military Press
40lbs x 6
60lbs x 3 sets x 8 reps

Rows on Horizontal Leg press
+90lbs x 6
+140lbs x 6
+200lbs x 3 sets x 6 reps

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

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Speed Box Squat to Parallel Box
45lbs x 12
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
245lbs x 6 sets x 2 reps (belt on) - 1 min RI's

Zercher Hypers
BW x 8
+40lbs x 6
+65lbs x 3 sets x 8 reps

Declined Situps
+25lbs plate x 8
+50lbs DB x 6
+75lbs DB x 2 sets x 8 reps

Cybex Ab Crunch
#10 x 2 sets x 10 reps

Farmer's Walks
75lbs DB's x 2 round trips - 1min RI's

stretch

Posted by: Seanp156

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

3-Board Press
225lbs x 3 (belt on)
275lbs x 3
315lbs x 1 - Really light spot assist off bottom
295lbs x 2, 2nd was a grinder
295lbs x 2, light spot on 2nd rep

CG Cable Rows
120lbs x 10
160lbs x 2 sets x 10 reps
140lbs x 10

DB Neutral Grip Press
60lbs x 6
75lbs x 3 sets x 8 reps (wrist wraps on)
-these felt good today, move to 80lbs next week

Rope Face Pulls on Lat Pulldown
90lbs x 10
110lbs x 2 sets x 10 reps

Light & Mini Band Tri Pushdowns
x15
x12

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Warmups felt good today, so I decided to attempt a max single...

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
315lbs x 3
365lbs x 2
415lbs x 1
460lbs x 0 - Not 100% sure what happened... I felt relatively comfortable with the weight. I'm going to attempt again in ~3 weeks.

Platform Deadlifts off ~3" Platform
225lbs x 5 off floor (belt on)
225lbs x 3 added platform
315lbs x 3
385lbs x 2
435lbs x 3 sets x 3 reps - PR

Kneeling Ab Crunches
150lbs x 10
170lbs x 2 sets x 15 reps
190lbs x 8

Barbell Curls
75lbs x 2 sets x 8 reps

stretch

Got Vids of Squats & Deads, 460 attempt was block by spotters, so probably won't upload.

Posted by: Seanp156

Vids:

YouTube - 315x3 squat warmup
YouTube - 365x2 squat warmup
YouTube - 415x1 squat warmup
YouTube - 460x0 squat miss
YouTube - 435x3 Platform Deadlift 1st set
YouTube - 435x3 Platform Deadlift 2nd set
YouTube - 435x3 Platform Deadlift 3rd set

Posted by: Triple Threat

Good pulling there, Sean. Although in that 1st set, how do you keep the weights and your feet from falling off the wall?

Posted by: Seanp156

Quote:

Originally Posted by Triple Threat

Good pulling there, Sean. Although in that 1st set, how do you keep the weights and your feet from falling off the wall?

Yeah, I forgot to rotate that one when I edited it... I'm probably going to be too lazy to fix it

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 (wrist wraps on)
Mid Grip
165lbs x 2 sets x 2 reps
Wide Grip
165lbs x 2 sets x 2 reps - 1 min RI's

Neutral Grip Pullups
BW x 3 Ow, back's still real sore from monday
BW +25lbs x 4 sets x 5 reps

DB Seated Military Press
50lbs x 6
70lbs x 2 sets x 5 reps (wrist wraps)
70lbs x 6

Rows on Horizontal Leg Press
+90lbs x 8
+140lbs x 2 sets x 10 reps - took it easy on these, back's fried

Hammer Grip Skullcrushers
65lbs x 2 sets x 6 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Speed Deadlifts from floor
135lbs x 10
135lbs x 5
185lbs x 3
225lbs x 3 (belt on)
275lbs x 6 sets x 2 reps - 1min RI's, alternating grip each set

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

Declined Situps
+25lbs plate x 8
+45lbs DB x 6
+65lbs DB x 4 sets x 8 reps

Cambered Bar Shrugs
135lbs x 10
225lbs x 8 (straps)
275lbs x 2 sets x 10 reps
275lbs x 15

stretch

Posted by: Seanp156

Floor Press 45lbs x 2 sets x 12 reps 95lbs x 8 135lbs x 6 135lbs x 3 185lbs x 3 (wrist wraps on) 225lbs x 3 (belt on) 265lbs x 3 sets x 2 reps Neutral Grip Cable Rows 120lbs x 10 140lbs x 2 sets x 12 reps Neutral Grip DB Press 60lbs x 6 80lbs x 2 sets x 8 reps (wrist wraps on) 80lbs x 6 Rope Face Pulls on Lat Pulldown 90lbs x 2 sets x 15 reps Light + Mini band tricep pushdowns x2 sets x 15 reps x 10 reps stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Barbell Free Squats
45lbs x 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 (briefs on)
365lbs x 2
405lbs x 3 sets x 4 reps - rep PR???
-Wanted 3 sets of 5, but pussed out.

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

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

DB Hammer Curls
40lbs x 2 sets x 6 reps per arm

HS Preacher Curl
+70lbs x 8

stretch

Got vids of squat, upload later, maybe tomorrow.

Posted by: Seanp156

Vids:
YouTube - 315lbs x 3 Squat warmup
YouTube - 365lbs x 2 Squat warmup
YouTube - 405lbs x 4 Squat 1st set
YouTube - 405lbs x 4 Squat 2nd set
YouTube - 405lbs x 4 Squat 3rd set

Posted by: Seanp156

Speed Bench
45lbs x 2 sets x 15 reps
95lbs x 9
135lbs x 3
Close Grip
175lbs x 2 sets x 2 reps (wrist wraps on)
Mid Grip
175lbs x 2 sets x 2 reps
Wide Grip
175lbs x 2 sets x 2 reps - 1 min RI's

Neutral Grip Pullups
BW x 3 sets x 8 reps

Seated DB Military Press
55lbs x 5
75lbs x 3 sets x 5 reps (wrist wraps on) - PR??

Rows on Horizontal Leg Press
+90lbs x 8
+140lbs x 6
+180lbs x 3 sets x 8 reps

Cable Tricep Pushdowns
80lbs x 12
80lbs x 10

stretch, rotator cuff work, & band pull aparts

Posted by: Seanp156

Reverse Average Band Deadlifts (pretty much no help at lockout)
185lbs x 8
275lbs x 6
325lbs x 4 (belt on)
365lbs x 3
415lbs x 1
455lbs x 1
525lbs x 1
575lbs x 1 - PR

Cybex Leg Press
+180lbs x 8
+360lbs x 8
+450lbs x 2 sets x 8 reps
+540lbs x 8 - rep PR???

Kneeling Ab Cable Crunches
150lbs x 10
170lbs x 10
190lbs x 3 sets x 10 reps

Cambered Bar Shrugs
135lbs x 10
225lbs x 10 (straps)
275lbs x 10
295lbs x 2 sets x 10 reps

stretch

Got vids of Deadlift, upload later.

Posted by: Seanp156

Videos:
YouTube - 455lbs x 1 Reverse Band Deadlift
YouTube - 525lbs x 1 Reverse Band Deadlift
YouTube - 575lbs x 1 Reverse Band Deadlift

Posted by: Seanp156

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

3-board press
225lbs x 3
255lbs x 3
275lbs x 3
295lbs x 3
275lbs x 3 sets x 3 reps

Neutral Grip Cable Rows
140lbs x 8
160lbs x 3 sets x 8 reps

Neutral Grip DB Presses
50lbs x 6
70lbs x 10
70lbs x 8
70lbs x 10

Rope Face Pulls on Pulldown Machine
100lbs x 2 sets x 12 reps

Light + Mini Band Tricep Pushdowns
x 15
x 15
x 9

stretch, rotator cuff work & band pull aparts

Got vids of board presses, upload later today.

Posted by: Seanp156

Vids:

YouTube - 3 board press 225lbs x 3 warmup
YouTube - 3 board press 255lbs x 3 warmup
YouTube - 3 board press 275lbs x 3
YouTube - 3 board press 295lbs x 3
YouTube - 3 board press 275lbs x 3 1st set
YouTube - 3 board press 275lbs x 3 2nd set
YouTube - 3 board press 275lbs x 3 3rd set

Posted by: PeteTheGreek

Nice job, Twatwaffle (new word I picked up on Outlaws). Those greens only deload about 50 lbs. Move your feet in so your arms are hanging straight down, you're pulling with your hands out too wide. Point your toes out a bit so you can fire your hamstrings. And for Christ's sake, stop with the multiple bobbs, you're losing your stretch reflex. Take all your air in before you bend over, one bob, then rip it up, like this dumbass. I had to pull this with Chuck breathing down my neck after I just got done squatting 465 plus 200 lbs of band tension.

YouTube Video

Posted by: PeteTheGreek

By the way, you look like a serial killer

Posted by: Seanp156

[quote=PeteTheGreek;1913071]Nice job, Twatwaffle (new word I picked up on Outlaws). Those greens only deload about 50 lbs. Move your feet in so your arms are hanging straight down,

Quote:

Originally Posted by PeteTheGreek

Nice job, Twatwaffle (new word I picked up on Outlaws). Those greens only deload about 50 lbs. Move your feet in so your arms are hanging straight down, you're pulling with your hands out too wide. Point your toes out a bit so you can fire your hamstrings. And for Christ's sake, stop with the multiple bobbs, you're losing your stretch reflex. Take all your air in before you bend over, one bob, then rip it up, like this dumbass. I had to pull this with Chuck breathing down my neck after I just got done squatting 465 plus 200 lbs of band tension.

YouTube Video

Haha, twatwaffle... I like it. The greens really only deload 50lbs? I'll try those next time I deadlift. I'll probably go for a straight weight PR off the floor in 3-4 weeks.

__________________________________________________ ___________

Deload Lower Day

Squats
45lbs x 2 sets x 15 reps
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps on)
225lbs x 20 - rep PR

Barbell Romanian Deadlifts
135lbs x 10
185lbs x 2 sets x 12 reps

~80 degree Decline Situps
BW x 2 sets x 15 reps

Cybex Ab Crunch
#10 x 2 sets x 10 reps

Hyper Extensions
BW x 10
BW + 25lbs plate x 2 sets x 10 reps

stretch

Bodyweight after workout, 209lbs. Slowing getting back to 213. Got vid of 225x20, upload later tonight

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

By the way, you look like a serial killer

Hhhmmm... I guess I'll take that as a compliment coming from you.

Posted by: PeteTheGreek

Weren't those greens in your video? For me the greens are 50 and the blues are 75 when I pull conventional.

Posted by: Seanp156

Yeah, they're greens. When I put the 25's on each side, they don't quite touch the ground, they're probably ~4-5" off the floor still if I'm remembering right.

Posted by: Seanp156

YouTube - 225lbs x 20 Squat

Posted by: Seanp156

Flat Barbell Bench Press
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 2 sets x 12 reps (wrist wraps on)
185lbs x 10 + 1 with light spot

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

Dips
BW x 15
BW x 14

Wide Grip Lat Pulldowns
120lbs x 8
150lbs x 3 sets x 10 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Had a fun, but tiring weekend. Went to Mid Ohio for the AMA Superbike races. Rode up on the bikes with my brother in law early Saturday morning, just stayed for an hour (he had to be somewhere), and rode back. On the way back, we got caught in the rain for ~40 minutes, he had leather, I just had a sweatshirt and hoodie, so that was fun... Then Sunday, we all drove up and stayed all day. I was in the sun for ~8 hours walking around, and didn't get much to eat. Needless to say I'm pretty tired today. Got a couple videos of the bikes on my cell I'll probably upload. Makes me want to take my bike to their Track Days sometime. I'm just about to get a new rear tire on it, new helmet, and leather jacket.

Barbell Free Squats
45lbs x 2 sets x 12 reps
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 (really didn't get in my groove today)
315lbs x 6

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

Standing Ab Pulldowns
90lbs x 8
110lbs x 2 sets x 6 reps
100lbs x 12

Seated DB Curls
35lbs x 2 sets x 8 reps per arm

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

stretch & grip work...... Need to throw grip work back in consistently, my wrists have somewhat been bothering me when squatting, and I think it may be partially due to dropping grip work for the last few months.

Got videos of squats, probably won't upload until tomorrow, or maybe even later.

Posted by: Seanp156

Speed Bench w/ mini's doubled to 80lbs DB's
45lbs x 2 sets x 15 reps
added bands
45lbs x 10
95lbs x 8

Close Grip
135lbs x 3 sets x 3 reps (wrist wraps on)
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 2 sets x 8 reps
BW x 7
BW x 6

Standing Barbell Military Press
45lbs x 12
95lbs x 8
115lbs x 4
135lbs x 4 sets x 6 reps (wrist wraps on)

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

Cable Tricep Pushdowns
70lbs x 12
80lbs x 10
70lbs x 10

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Speed Box Squats to parallel box
45lbs x 2 sets x 10 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 6 sets x 2 reps (belt on)

Pull Throughs (on weaker pulley)
4th pin from stack x 10
stack x 2 sets x 12 reps
stack x 15 reps

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

DB Farmer's Walks
75lbs DB's x 3 round trips - 1 min RI's

stretch & grip work

Posted by: Seanp156

Flat Barbell Bench Press
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
235lbs x 4 sets x 5 reps (belt on) - ~3 min RI's

HS Rear Delt Rows
+140lbs x 8
+180lbs x 8
+200lbs x 2 sets x 8 reps

DB Incline Bench
55lbs x 6
70lbs x 2 sets x 8 reps (wrist wraps on)
70lbs x 7

Rope Face Pulls on Lat Pulldown
90lbs x 8
110lbs x 2 sets x 8 reps

Neutral Grip Pushups
BW x 15
BW x 12

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Barbell Free Squats
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 3
315lbs x 3
365lbs x 1
405lbs x 1
460lbs x 1 - Raw PR, grinder. Technique wise it felt good, and looks good in the video, but it was a close call, almost lost it.

Barbell Romanian Deadlifts (55lbs bar, a little thicker)
145lbs x 8
195lbs x 6
235lbs x 6
275lbs x 3 sets x 6 reps - 2 min RI's

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

Standing DB Hammer Curls
40lbs x 2 sets x 8 reps per arm

stretch & grip work

I'll probably upload squat vids tonight

Posted by: Seanp156

Vids:

YouTube - 315lbs x 3 Squat warmup
YouTube - 365lbs x 1 Squat warmup
YouTube - 405lbs x 1 Squat warmup
YouTube - 460lbs x 1 RRAAAWW Squat PR

Posted by: Seanp156

Speed Bench w/ mini's doubled to dumbbells
45lbs x 2 sets x 15 reps
added bands
45lbs x 12
95lbs x 8

Close Grip
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

Pullups
BW +25lbs x 3 sets x 5 reps
BW x 5

Standing Barbell Military Press
45lbs x 12
95lbs x 8
115lbs x 4
145lbs x 3 sets x 6 reps (wrist wraps on)

T-bar lever rows
+45lbs x 8
+90lbs x 6
+115lbs x 2 sets x 8 reps
+115lbs x 10

Tricep Cable Pushdowns
70lbs x 2 sets x 12 reps

10 mins stationary bike

stretch, rotator cuff work & band pull aparts

Posted by: gtbmed

Nice job on that squat. Bar speed was slow, but you muscled it up to the top. That was a good lift.

Posted by: Seanp156

Quote:

Originally Posted by gtbmed

Nice job on that squat. Bar speed was slow, but you muscled it up to the top. That was a good lift.

Speed out of the hole wasn't bad, but then I came to a halt about 1/2 way up... I see more mid-high box squatting in my next 2-3 months of training.

Posted by: gtbmed

Yeah, working on the lockouts will probably push that squat up a lot. You did have good speed out of the bottom.

Posted by: Seanp156

Speed Deadlifts
135lbs x 10
135lbs x 6
185lbs x 5
225lbs x 3 (belt on)
255lbs x 6 sets x 3 reps - 1 min RI's

Glute Ham Raises
BW x 3 sets x 10 reps

80 degree decline situps
BW x 2 sets x 15 reps

Cybex Ab Machine
#10 x 2 sets x 10 reps

Cambered Bar Standing Shrugs
135lbs x 10
225lbs x 10 (straps)
275lbs x 2 sets x 12 reps

stretch & grip work

Posted by: Seanp156

Was moving pretty quick today. I got to do gym with less than an hour til they closed. Was working on the bike most of the day up until then. Got a new rear tire on it and changed the sparkplugs (took a lot more time then I thought it would).

Close Grip Bench Press
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185 lbs x 3 (wrist wraps on)
225lbs x 3 sets x 6 reps (belt on)

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

DB Incline Bench
65lbs x 5
80lbs x 2 sets x 5 reps (wrist wraps on)

Rope Face Pulls on Lat pulldown
100lbs x 2 sets x 12 reps

Posted by: Seanp156

Conventional Deadlifts off floor
135lbs x 10
135lbs x 6
225lbs x 3 (belt on)
275lbs x 3
315lbs x 3
365lbs x 3
405lbs x 3
455lbs x 3 sets x 3 reps - Rep PR
-Brought my stance and grip in a little today, and I think I'm actually weaker doing that. I'm able to use my hams and glutes less and it places more stress on my lower back.

Box Squats to Parallel box
45lbs x 2 sets x 12 reps
135lbs x 6
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3
315lbs x 3 sets x 3 reps
-These didn't even really feel worth doing today. 315 felt like 405 normally does.

Cybex Ab Machine
#10 x 10
#12 x 12

Standing Ab Pulldowns
100lbs x 2 sets x 12 reps

Seated DB curls
35lbs x 2 sets x 8 reps per arm

stretch

Posted by: The Monkey Man

Quote:

Originally Posted by Seanp156

YouTube - 460lbs x 1 RRAAAWW Squat PR

WHOOOOOOOEEEEEEOOOOOOOOO!

Posted by: Seanp156

Lessened the volume a little today, my system's feeling a little fried. Hopefully I can get some more sleep in and see if that fixes things.

Speed Bench w/ mini bands doubled to 80lbs DB's
45lbs x 2 sets x 15 reps
added bands
45lbs x 12
95lbs x 8
Close Grip
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 - 1 min RI's

Pullups
BW x 3 sets x 10 reps - First time I've gotten 3x10???

Standing Barbell Military Press
45lbs x 12
95lbs x 8
115lbs x 4
135lbs x 3 sets x 8 reps (wrist wraps on)

T-Bar Lever Rows
+45lbs x 10
+100lbs x 3 sets x 12 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Speed Deadlifts
135lbs x 10
135lbs x 6
185lbs x 3
225lbs x 3 (belt on)
275lbs x 4 sets x 2 reps - 1.5 min RI's, switch grip each set

Glute Ham Raises
BW x 3 sets x 12 reps - 2 min RI's

Declined Weighted Situps
+25lbs x 10
+55lbs x 6
+75lbs x 3 sets x 8 reps

Farmer's Walks
75lbs DB x 3 round trips - ~1.5 min RI's

stretch

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 3 (belt on)
255lbs x 2
295lbs x 1 - PR, slow

HS Rear Delt Rows
+90lbs x 8
+140lbs x 6
+180lbs x 6
+230lbs x 3 sets x 6 reps

DB Incline Bench
50lbs x 6
70lbs x 6 (wrist wraps on)
80lbs x 3 sets x 5 reps

Rope Face Pulls on Lat Pulldown
100lbs x 3 sets x 12 reps

Neutral Grip Pushups on Hex Dumbbells
BW x 20
BW x 15

stretch, rotator cuff work & band pull aparts

got vids of bench, upload later today

Posted by: Seanp156

Vids:
YouTube - 185lbs x 3 Bench Warmup
YouTube - 225lbs x 3 Bench Warmup
YouTube - 255lbs x 2 Bench Warmup
YouTube - 295lbs x 1 Bench PR

Posted by: Seanp156

Very bad day today... I probably shouldn't have even trained, and just waited until tomorrow. I got about 2 hours of sleep and had a shitty breakfast, and too much caffeine at work.

Conventional Deadlifts off floor
135lbs x 10
185lbs x 5
225lbs x 5 (belt on)
295lbs x 3
335lbs x 3
395lbs x 1
465lbs x 1
530lbs x 0 - budged it about 2 inches off the floor
530lbs x 0 - one side came up maybe 1 inch...

Should've shut it down after the first miss

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

Standing Ab Pulldowns
100lbs x 3 sets x 12 reps

Standing barbell curls
85lbs x 2 sets x 8 reps

stretch

Finishing out this week, nothing overly heavy. Next week's deload. Not sure what the plan is yet after that. Shooting for a raw PR on all 3 lifts this 4 weeks maybe have been a bit much, but I still made 2/3. I'm not in a hurry to make a raw squat or bench PR for the next month or two, but I'd like to get that 530 deadlift in anywhere from 3-5 weeks.

Posted by: Seanp156

Speed Bench w/ Mini bands doubled to 80lbs DB's

45lbs x 2 sets x 15 reps
added bands
45lbs x 2 sets x 10 reps
95lbs x 6
135lbs x 2 (wrist wraps on)
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

Pullups
BW x 11.5 - wanted 12 for a rep PR, but I think 11 might be anyway, not sure
BW x 8
BW x 7

Standing Barbell Military Press
45lbs x 10
95lbs x 8
115lbs x 4
135lbs x 2 (wrist wraps on)
155lbs x 2 sets x 5 reps

Neutral Grip T-bar lever Rows
+90lbs x 6
+115lbs x 5
+135lbs x 2 sets x 6 reps
+135lbs x 8

Tricep Cable pushdowns
70lbs x 15
80lbs x 10

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Reverse Average Band Bench Press
45lbs x 2 sets 15 reps
added bands
225lbs x 8
275lbs x 5 (belt & wrist wraps on)
315lbs x 3
355lbs x 3 sets x 3 reps

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

Incline DB Press
55lbs x 6
70lbs x 3 sets x 8 reps

Rope Face Pulls on Lat Pulldown
100lbs x 2 sets x 12 reps

Close Grip Dips
BW x 17
BW x 10

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

First day back after a week off... All things considered, not too bad, but I didn't make what I had planned/wanted to make.

Parallel Box Squats
45lbs x 2 sets x 12 reps
135lbs x 6
135lbs x 2 sets x 3 reps
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3
335lbs x 3
375lbs x 2
425lbs x 3 - rep PR
425lbs x 2, called it after 2nd rep
425lbs x 1, failed 2nd, almost made it
-I wanted to do 425 3x3, but it wasn't happening today... I've lost weight unintentionally again, this morning I was 203ish. I need to conscientiously try to eat more ever day, and get back to a good sleep schedule. I'd like to get up to ~220 by March or April.

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 8
245lbs x 2 sets x 10 reps
245lbs x 12

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

Standing DB Hammer Curls
35lbs x 2 sets x 10 reps per arm

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

stretch & grip work

Got vids of squat, upload later

Posted by: Seanp156

Today's Squats:
YouTube - 8-23-09 Squat Training

Posted by: Seanp156

Speed Bench
45lbs x 2 sets x 15 reps
95lbs x 8
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

Chinups (underhand grip)
BW x 2 sets x 8 reps
BW x 6, rest 30 sec +2 reps

Pullups (overhand)
BW x 6

-Since I never do chinups, I've become stronger at pullups/overhand grip, used to be the other way

Standing Military Press on Squat Machine/Viking Press
+90lbs x 6
+140lbs x 6 (wrist wraps on)
+180lbs x 3 sets x 6 reps

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

Tricep Pushdowns
80lbs x 10
80lbs x 8???

12 mins stationary bike
6/20 resistance

stretch, rotator cuff work & band pull aparts

I've been pretty tender/sore since my squat day Sunday, even still today... On the 1-arm rows, my right hamstring just under my glute cramped up. Felt much better after loosening it up on the bike and stretching it.

Posted by: Seanp156

Speed Box Squats to parallel box
45lbs x 2 sets x 15 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
235lbs x 6 sets x 3 reps (belt on) - 1 min RI's

Hyper Exensions
BW x 8
+25lbs plate x 8
+50lbs EZ bar x 7
+70lbs EZ bar x 3 sets x 8 reps

Cybex Ab Crunch
#10 x 10
#12 x 4 sets x 10 reps

Standing Cambered Bar Shrugs
135lbs x 12
185lbs x 10
225lbs x 12 (straps)
275lbs x 2 sets x 12 reps
275lbs x 15

stretch & grip work

Shooting for a raw high box monday in the 535-545 range

Posted by: Seanp156

Flat Barbell 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 3 (belt on)
255lbs x 2
275lbs x 2 sets x 2 reps
275lbs x 1, failed 2nd about 3-4" off chest

HS Rear Delt Rows
+140lbs x 8
+140lbs x 6
+200lbs x 6
+250lbs x 3 sets x 6 reps

Neutral Grip DB Presses
60lbs x 6
80lbs x 3 sets x 8 reps (wrist wraps on)

Rope Face Pulls on lat pulldown
90lbs x 2 sets x 15 reps

stretch, rotator cuff work & band pull aparts

Posted by: CowPimp

Somebody's been getting strong. I haven't popped in for quite a while, but it's nice to see you progressing. I'm particularly impressed with your squat, which was very deep for a PL style squat. Totally legit sir; well done.

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

Somebody's been getting strong. I haven't popped in for quite a while, but it's nice to see you progressing. I'm particularly impressed with your squat, which was very deep for a PL style squat. Totally legit sir; well done.

Thanks, I'm mostly working on getting it to ~500 raw, and my bench to 300-315. After that, probably start going equipped. The squat will take some time yet to get there I think.

Posted by: Seanp156

High Box Squats, Raw ~2-3 inches above parallel
45lbs x 2 sets x 12 reps
135lbs x 8
135lbs x 5
185lbs x 5 (wrist wraps on)
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3
365lbs x 2
415lbs x 1
485lbs x 1
535lbs x 0 - Ughh... I got it about 3-4" off the box, then lost it. I made 525 back in the Spring
-It seems my strength in the hole's a decent bit better than it used to be, but my mid-level/lockout strength's gone down a bit... I guess more high box and some equipped lifting will be on the agenda for a while.

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 6
225lbs x 6
275lbs x 3 sets x 6 reps

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

Standing DB Hammer Curls
40lbs x 3 sets x 6 reps per arm

stretch & grip work

Got vids of 415-535, probably won't upload til tomorrow.

Posted by: Seanp156

Speed Bench Press
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 2
Close Grip
155lbs x 3 sets x 3 reps (wrist wraps on)
Mid Grip
155lbs x 3 sets x 3 reps
Wide Grip
155lbs x 3 sets x 3 reps - 1 min RI's

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

Standing Military Press on Squat Machine (Viking Press)
+90lbs x 6
+140lbs x 6
+200lbs x 3 sets x 6 reps

1-arm DB Rows
70lbs x 5
90lbs x 3 sets x 6 reps

Cable Tricep Pushdowns
80lbs x 12
80lbs x 10

12 mins Elliptical
10/20 resistance

stretch, rotator cuff work & band pull aparts

Posted by: AndrewSS

because i havent been seeing you much lately i have kinda let myself go a bit....

wont you still take me back, baby?

Posted by: Seanp156

CNS is fried for whatever reason, weak as hell today.

Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6 (felt like 225)
135lbs x 3
185lbs x 3 (wrist wraps on)
235lbs x 2 sets x 5 reps
235lbs x 3

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

DB Neutral Grip Presses
55lbs x 6
70lbs x 10 (wrist wraps on)
70lbs x 12

Mid/Wide Grip Lat Pulldowns
130lbs x 10
140lbs x 12
160lbs x 10 - haven't done these for a long time, felt pretty easy

Mini Band Piston Pushdowns
Mini's x 60
Mini's x 30

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Took it a bit easy today since I've been a bit sick. Already missed my monday's workout and didn't really want to miss any more. Speed bench felt pretty good, felt like my power was back compared to Sunday.

Speed Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 2
Close Grip
165lbs x 2 sets x 2 reps (wrist wraps on)
Mid Grip
165lbs x 2 sets x 2 reps
Wide Grip
165lbs x 2 sets x 2 reps - 1min RI's

1-arm DB Rows
55lbs x 6
70lbs x 3 sets x 10 reps

Standing Military Press on Squat Machine (Viking Press)
+90lbs x 8
+140lbs x 3 sets x 8 reps

Mid/Wide Grip Lat Pulldowns
140lbs x 10
160lbs x 3 sets x 10 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

I found out my gym's likely going to be closing. There's a for sale/lease sign up. Unless someone buys it and keeps it going, I've gotta find somewhere else. I think most people are hoping Mike Davies buys it and keeps it going.

Deep Front Squats
45lbs x 2 sets x 12 reps
135lbs x 6
135lbs x 6
185lbs x 3
245lbs x 3 sets x 5 reps (belt on)
185lbs x 8 (no belt)

Glute Ham Raise
BW x 4 sets x 10 reps

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

DB Shrugs
80's x 12
100's x 2 sets x 12 reps (straps)

stretch & grip work

Posted by: Seanp156

Good bench day, I felt infinitely better today than I did last Sunday. Friday was my last day at my day job for the summer, school starts Monday. That should help me hopefully get another meal in per day and gain some weight again.

Flat Bench Warmups
45lbs x 20
45lbs x 15
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)

3-Board Press
225lbs x 3 (belt on)
255lbs x 3
285lbs x 3 sets x 3 reps

Neutral Grip Cable Rows
4 sets of 8-12

Flat DB Bench
50lbs x 8
70lbs x 6 (wrist wraps on)
80lbs x 3 sets x 6 reps

Rope Face Pulls on Lat Pulldown
90lbs x 10
100lbs x 2 sets x 10 reps

Mini Band Piston Pushdowns
Mini's x 60
Mini's x 40

stretch, rotator cuff work & band pull aparts

BW was 205lbs after workout

Got vids of board presses, upload later tonight

Posted by: Seanp156

Today's Training:
YouTube - 9 13 09 Bench Training

Posted by: Seanp156

Pretty decent session overall, I'm gonna be dead the next couple days.

Barbell Free Squats against Light Bands - Feels like bands add anywhere from 70-100lbs at the top.
45lbs x 12
45lbs x 12
added bands
45lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3
315lbs x 3
335lbs x 3 sets x 3 reps
365lbs x 1 - PR against bands

Platform Deadlifts off 3-4" platform
225lbs x 5
315lbs x 3
365lbs x 3
405lbs x 3 sets x 3 reps

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

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

stretch & grip work

-On Squats I did have trouble pitching forward... I've determined my most likely weakness is my hips, and my dominant lower back wants to take over the lift. I'm going to be throwing in pull throughs twice a week, and shamefully the hip adductor/abductor machines once a week.

Got videos of squats/deadlifts, hopefully I'll upload them later tonight, if not it may be as late as friday/saturday.

Posted by: Seanp156

Last night's training:
YouTube - 9-14-09 Squat & Deadlift Training

Posted by: ginadiva

Sean,
Wow...great workouts on here - are you a powerlifter?

Posted by: Seanp156

Thanks, and yes. Though it has been since April 07 since I've done a meet. Mostly focusing on getting stronger and going up a weight class to 220's, and then dieting back down to the 198's.

Posted by: DeadBolt

Damn cuz been a while since I've been in here! Your numbers are through the roof bro! Glad you stuck with it it is really showing now man!

What are your stats since yous topped training conventional and went to powerlifting?

BTW i dig the trainer chick int he background...tell her she needs to wear tighter clothes for the camera haha!

Posted by: Seanp156

Quote:

Originally Posted by DeadBolt

What are your stats since yous topped training conventional and went to powerlifting?

My bodyweight's around 205ish right now, but I've been as heavy as 213... Trying to get to 220. My raw gym PR's are 460/295/510... Hopefully I'll get a 530 before too long.

BTW i dig the trainer chick int he background...tell her she needs to wear tighter clothes for the camera haha!

Heh, yeah she's actually a pretty well know trainer. Trains a lot of fitness/figure competitors.

Posted by: DeadBolt

great numbers man i remember when you first started...you have really grown into that shit lol! ive gone down way to low in weight im making it my buisness to get back to 200 lol

Posted by: PeteTheGreek

Quote:

Originally Posted by Seanp156

I've determined my most likely weakness is my hips, and my dominant lower back wants to take over the lift.

Wrong answer. Your stance is too close for your hips to even come into play. It's your glutes, hamstrings and abs. You're also more hunched over than ever before, even at the start of the lift. Get your chest up and torque your elbows down. Low box squats will help.

You're not using your glutes and hams on your pulls either. Your ass shoots straight up as soon as the bar leaves the floor. Seitzer's not watching you?

Posted by: DeadBolt

Quote:

Originally Posted by PeteTheGreek

I have the same problems on my deadlifts...i have really be trying to strengthen them up the past few weeks and thats my goal for the next few months. Any tips? I knwo you guys have your own world and tend not to stray no biggy if not.

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Seitzer's not watching you?

Sometimes yes, sometimes no. He usually leaves a little earlier then when I get to my work sets. Even when he is, he doesn't mention anything form wise.

Posted by: PeteTheGreek

He thinks your a serial killer so he keeps his distance

Posted by: Seanp156

Most likely.

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Low box squats will help.

Oh, Pete, I also meant to ask should I do singles, doubles or triples on these, and about what % of my 1RM free squat?

Also, it looks like you're probably going to meet Carter Friday if Jim hasn't mentioned it. He told me Jim's taking him over there. Carter said Jim said he's too old and out of the powerlifting scene to give useful advice anymore.

P.S. Carter's the guy in the red shirt spotting me on the right in the light band 365 single.

__________________________________________________ _______

Speed Bench
45lbs x 15
45lbs x 20
95lbs x 8
135lbs x 2 (wrist wraps on)
Close Grip
175lbs x 2 sets x 2 reps
Mid Grip
175lbs x 2 sets x 2 reps
Wide Grip
175lbs x 2 sets x 2 reps - 1 min RI's

1-arm DB Rows
70lbs x 6
85lbs x 5
105lbs x 3 sets x 6 reps (straps)

Standing Military Press on Squat Machine (Viking Press)
+90lbs x 8
+140lbs x 5 (wrist wraps on)
+160lbs x 2 sets x 8 reps
+160lbs x 7

Mid/Wide Grip Lat Pulldowns
140lbs x 10
160lbs x 10
170lbs x 2 sets x 10 reps

15 mins stationary bike

stretch, rotator cuff & band pull aparts

Posted by: Seanp156

Bulgarian Squats
50lbs DB's x 3 sets x 8 reps per leg

Pull Throughs
140lbs x 10
150lbs x 10
170lbs x 2 sets x 10 reps

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

stretch

Posted by: DeadBolt

looks good bro!

Posted by: PeteTheGreek

Quote:

Originally Posted by Seanp156

We usually do doubles and keep the bar weight at 50% but then we'll add chains or bands. Sometimes we'll work up to a heavy double then some singles. It varies. Yesterday I felt beat up so I just used 50% bar weight with nothing else. Log is here: Gear Whore Training Log - Wanna Be Big Bodybuilding and Weightlifting Forums

Not so sure about this Carter thing. Don't think he can take the verbal abuse

Posted by: Seanp156

Shitty bench day...

Floor Press
45lbs x 12
45lbs x 12
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 2 (belt on)
265lbs x 1 -This felt fine
290lbs x 0 - Almost made it, lost it ~4-5 inches up
275lbs x 0
275lbs x 0 - Wtf, I can't remember the last time I was unabled to get a 275 rep in if I attempted it on a bench day.
225lbs x 3 sets x 5 reps

NG Cable Rows
120lbs x 10
140bls x 3 sets x 10 reps

NG DB Press
70lbs x 3 sets x 10 reps

Rope Face Pulls on lat pulldown
90lbs x 2 sets x 15 reps

Band Tricep Pushdowns
Light + Mini x 18
Light + Mini x 12
Light + Mini x 10

stretch, rotator cuff work & band pull aparts

Posted by: PeteTheGreek

We're having lots of fun with Carter. Friday he was facing the opposite direction from everyone else on the deadlift platform. Tim told him he could not do that because we're using a left handed deadlift bar, not a right handed one. He bought in to this for about 15 minutes before we finally told him we were fucking with him.

Also, next time you see him tell him not to wear his suit and wrist wraps in the car ride on the way to the gym.

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

We're having lots of fun with Carter. Friday he was facing the opposite direction from everyone else on the deadlift platform. Tim told him he could not do that because we're using a left handed deadlift bar, not a right handed one. He bought in to this for about 15 minutes before we finally told him we were fucking with him.

Also, next time you see him tell him not to wear his suit and wrist wraps in the car ride on the way to the gym.

Hahaha... Yeah, one time I saw him walk in the gym, and come over to the racks and his suit was on. I asked him, "Did you put your suit on before you left to get here?" he said, "Yeah, it's not very tight."

I can't wait to talk to him tomorrow.

Posted by: Seanp156

Low Box Squats with Light Bands
45lbs x 12
45lbs x 10
added bands
45lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
235lbs x 6 sets x 2 reps (belt on) - 2 min RI's

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 8
225lbs x 5
275lbs x 3 sets x 6 reps

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

Barbell Curls
65lbs x 5
85lbs x 2 sets x 8 reps
85lbs x 5

stretch

Felt like I held my arch & tucked my elbows under better today, since that's what I was focused on. One thing that's really been bothering me squatting lately is when I'm done with a set, it feels like my wrist tendons are going to snap; even on my 135 warmup sets. I first noticed it about 9 months ago, and it comes and goes, but it was never an issue before then. I've tried various things with my wrist wraps, and finger position on the bar, but none seem to help permanently.

Carter wore his suit in the car ride to the gym, as usual. I told him not to, and got the same response "It's not very tight." "I might as well not have it on." I said, "Why do you then?"... He said, "It's all about the look." even though he wears pants over it.

I said I heard about what Tim told him with the left handed deadlift bar and he said, "Yeah, what a dumbass."

He also referred to Chuck V. as "That Chuck guy."

Posted by: PeteTheGreek

He said Tim's a dumbass or he referred to himself as a dumbass? If he's calling Tim a dumbass we will make him do these until he pukes:

YouTube Video

Posted by: Seanp156

Yes, he was referring to Tim as a dumbass.

Posted by: PeteTheGreek

You should have never told me that because now we're going to fuck him up until his eyes bleed.

Posted by: Seanp156

Speed Bench
45lbs x 20
45lbs x 15
95lbs x 8
135lbs x 2
Close Grip
185lbs x 2 sets x 2 reps (wrist wraps)
Mid Grip
185lbs x 2 sets x 2 reps
Wide Grip
185lbs x 2 sets x 2 reps

1-arm DB Rows
80lbs x 5
95lbs x 5 (straps)
110lbs x 3 sets x 5 reps 1.5-2 min RI's

Standing Military Press on Squat Machine (Viking Press)
+90lbs x 5
+140lbs x 5 (wrist wraps)
+180lbs x 3 sets x 5 reps - 1.5 min RI's

Mid/Wide Grip Lat Pulldowns
150lbs x 10
180lbs x 3 sets x 8 reps ~1.5 min RI's

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Speed Deadlifts
135lbs x 10
135lbs x 6
185lbs x 3
225lbs x 3 (belt on)
255lbs x 3
255lbs x 5 sets x 2 reps - 1 min RI's

Pull Throughs w/ Rope Grip
150lbs x 10
170lbs x 10
190lbs x 3 sets x 10 reps - PR???

Decline Weighted Situps
+25lbs x 8
+50lbs x 6
+75lbs x 6
+75lbs x 2 sets x 8 reps

Farmer's Walks
75lbs DB's x 3 round trips ~1.5 min RI's, grip was barely holding at the end of 3rd run

stretch & grip work

Posted by: Seanp156

Flat Bench warmups
45lbs x 15
45lbs x 15
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)

3-Board Press
225lbs x 3 (belt on)
265lbs x 3
295lbs x 2
315lbs x 1, missed 2nd
280lbs x 3 (partner forgot to add a 5 on the right side, I didn't notice during the set)
285lbs x 3
285lbs x 4, missed 5th

HS Rear Delt Rows
+140lbs x 8
+180lbs x 3 sets x 10 reps

NG DB Presses
70lbs x 6
85lbs x 6 (wrist wraps on) - PR???
85lbs x 8 - rep PR

Rope Face Pulls on Lat Pulldown
100lbs x 2 sets x 12 reps

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

stretch, rotator cuff work & band pull aparts

Got vids of board presses, upload maybe today.

Posted by: WantItBad

I will be following your log very close. It looks like our numbers are similar or close. I am on my way to 198 from 220 Im about 215 right now.

Posted by: Seanp156

Not a great squat day

Barbell Free Squat
45lbs x 10
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 5
365lbs x 5, form fell apart after first 2-3 reps
365lbs x 2, called it there
315lbs x 2 sets x 5 reps - these were decent form wise

Trap Bar Deadlifts (no belt)
135lbs x 8
225lbs x 6
315lbs x 6
405lbs x 2 sets x 6 reps

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

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

stretch & grip work

-I'm feeling like I need a deload in the next 1-2 weeks, not sure if I should take it next week, or the following.

Posted by: WantItBad

rather be 5% undertrained than 1% overtrained

Posted by: Seanp156

Speed Bench
45lbs x 15
45lbs x 15
95lbs x 8
135lbs x 3
Close Grip
155lbs x 2 sets x 3 reps (wrist wraps on)
Mid Grip
155lbs x 2 sets x 3 reps
Wide Grip
155lbs x 2 sets x 3 reps - 1 min RI's

1-arm DB Rows
60lbs x 6
80lbs x 5
95lbs x 3 sets x 8 reps (straps)

Standing Military Press on Squat Machine (Viking Press)
+90lbs x 6
+140lbs x 6
+180lbs x 3 sets x 6 reps (wrist wraps on)

Mid/Wide Grip Lat Pulldowns
150lbs x 8
180lbs x 3 sets x 8 reps

~80 degree declined situps
BW x 20
BW x 10

Cybex Ab Crunch
#10 x 12
#12 x 8

stretch, rotator cuff work & band pull aparts

I was glad to see my weight back around ~209 today.

Posted by: Seanp156

Was feeling generally angry, and strong today and I also decided to deload next week, so I chose to take a heavy deadlift today.

Reverse Average Band Deadlifts
185lbs x 10
275lbs x 5
325lbs x 4 (belt on)
365lbs x 3
435lbs x 1
495lbs x 1
545lbs x 1
600lbs x 1 - PR for reverse band deadlifts

Cybex Leg Press
+180lbs x 10
+270lbs x 6
+360lbs x 6
+450lbs x 6
+540lbs x 2 sets x 8 reps
+540lbs x 10

Decline Situps
+25lbs x 10
+50lbs x 8
+65lbs x 3 sets x 12 reps

stretch

Got videos, I'll upload tonight or sometime this weekend. I noticed my knees came in a little bit.

Posted by: Seanp156

Video:
YouTube - 10-2-09 Deadlift Training

Posted by: Seanp156

Decent bench day, it became very apparent where my sticking point is on the 3rd rep of each set.

Flat Barbell Bench
45lbs x 15
45lbs x 15
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
235lbs x 2 (belt on)
265lbs x 3 sets x 3 reps - "rep" PR

Neutral Grip T-Bar Rows
+45lbs x 10
+90lbs x 8
+115lbs x 3 sets x 8 reps
+115lbs x 10

Flat DB Bench
60lbs x 6
80lbs x 3 sets x 6 reps (wrist wraps on)

Rope Face Pulls on Lat Pulldown
90lbs x 8
110lbs x 2 sets x 8 reps

Band Tricep Pushdowns
Light & Mini x 20
Light & Mini x 12???
Light & Mini x 10

stretch, rotator cuff work & band pull aparts

Deloading next week.

Video:
YouTube - 10-4-09 Bench Training

Still need to get last weeks benching up sometime...

Posted by: WantItBad

Your stance is pretty wide on your deadlifts. I think if you brought your stance in and brought your hands in you could get a few pounds out of that

Posted by: Seanp156

Quote:

Originally Posted by WantItBad

Your stance is pretty wide on your deadlifts. I think if you brought your stance in and brought your hands in you could get a few pounds out of that

I know, Pete's mentioned it to me before as well... I've tried it a number of times and it always feel less optimal to me making the weight feel heavier. It feels like I end up using a lot more lower back and less hams, glutes, and hips.

Posted by: Seanp156

First time in equipment in a while. Felt a little sluggish today, both energy wise and speed wise. Went to an "easy" deadlift single, might go for a PR off the floor if I feel good next week.

Barbell Free Squats
45lbs x 3 sets x 12-15 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3
315lbs x 3 (briefs & suit on)
365lbs x 3
405lbs x 2
460lbs x 2
420lbs x 2 sets x 2 reps

Deadlifts off floor
135lbs x 8
225lbs x 5
315lbs x 3
405lbs x 1
455lbs x 1

DB Romanian Deadlifts
80lbs DB's x 8 (straps)
105lbs DB's x 2 sets x 10 reps

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

stretch & grip work

Got a quick edited video of squats post shortly.

Vid:
YouTube - 10-12-09 Squat Training

Posted by: Seanp156

Standing Barbell Military Press
45lbs x 15
45lbs x 12
95lbs x 8
115lbs x 5
145lbs x 3 sets x 6 reps (wrist wraps on)

Pullups
BW x 2 sets x 8 reps
BW x 2 sets x 6 reps

Flat DB Bench
70lbs x 2 sets x 10 reps

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

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Speed deadlifts felt pretty good today, I'm hoping that means a PR Monday.

Speed Deadlifts off floor
135lbs x 10
135lbs x 6
185lbs x 3
225lbs x 3 (belt on)
265lbs x 6 sets x 2 reps - 1 min RI's

Hyper Extensions holding DB
BW x 8
BW + 25lbs x 8
BW +50lbs DB x 3 sets x 10 reps
-Been a while since I've done these, especially holding a DB. I think it works better than an EZ-bar zercher style

Decline Situps
+25lbs x 10
+50lbs x 8
+75lbs x 3 sets x 6 reps

Farmer's Walks
75lbs DB x 2 round trips, ~1.5 min RI between trips

Hyper Extensions w/ mini bands (Jim had them setup so I decided to try them)
1 mini band x 12 reps
2 mini bands x 8 reps

stretch

Posted by: Seanp156

Average Reverse Band Bench
45lbs x 15
added bands
225lbs x 8
225lbs x 3 (wrist wraps on)
275lbs x 3
315lbs x 3
365lbs x 2 sets x 3 reps
365lbs x 2, missed 3rd

HS Rear Delt Rows
+140lbs x 10
+180lbs x 6
+230lbs x 8
+230lbs x 2 sets x 6 reps

Incline DB Press
60lbs x 6
75lbs x 3 sets x 8 reps (wrist wraps on)

Rear Delts flies on Reverse Pec Deck
80lbs x 12
100lbs x 7 + 3... Shitty equipment, the grip came off in my hand and the stack slammed down.
100lbs x 10, switched to a different one

Tricep Pushdowns on Cable machine
80lbs x 10
70lbs x 2 sets x 10 reps

stretch, rotator cuff, band pull aparts & hyper extensions

Did hypers to loosen my back up, felt a little tight today.

Posted by: WantItBad

How far from the top are the bands unloaded?

Posted by: Seanp156

Quote:

Originally Posted by WantItBad

How far from the top are the bands unloaded?

I don't know, I've never really paid attention to it. My rough guess is ~1.5-2 feet after lockout.

__________________________________________________ ____________

Didn't get the best sleep last night since I had a mid-term today, but my legs and back felt good, so I made up for it with a little caffeine and went for a max pull.

Hyper Extensions
BW x 2 sets x 8 reps for warmup

Conventional Deadlifts from floor
135lbs x 8
135lbs x 6
185lbs x 3
225lbs x 3 (belt on)
295lbs x 2
335lbs x 2
385lbs x 1
465lbs x 1
530lbs x 1 - 20lbs PR

Barbell Free Squats
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 2 sets x 8 reps
275lbs x 10
-Went light and "high rep" on these for the sake of doing squats over leg press

Standing Ab Pulldowns
100lbs x 6
110lbs x 3 sets x 8 reps - Lightest 110lbs has felt on these before

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

stretch & grip work

BW was ~212lbs after workout with everything on, heaviest I've been in a while.

Got videos of deadlifts, upload later tonight.

Posted by: Seanp156

Video: YouTube - 10-19-09 Deadlift Training

Posted by: Seanp156

Standing Barbell Military Press
45lbs x 15
45lbs x 12
95lbs x 8
135lbs x 2 (wrist wraps on)
155lbs x 4 sets x 5 reps

Pullups
BW x 3
BW + 25lbs x 3 sets x 5 reps
BW x 8

DB Flat Bench Press
60lbs x 6
75lbs x 10
75lbs x 8
70lbs x 9

Neutral Grip T-Bar Lever Rows
+45lbs x 10
+90lbs x 6
+115lbs x 6
+135lbs x 3 sets x 6 reps

15 mins stationary bike

stretch, rotator cuff & band pull aparts

I'm beat...

Posted by: Seanp156

Barbell 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 6 sets x 3 reps (belt on) - 1 min RI's

Hyper Extensions
BW x 8
+25lbs x 8
+65lbs DB x 3 sets x 8 reps - felt a lot better than last week

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

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

stretch & grip work

Posted by: Seanp156

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

added 3-Board
225lbs x 3 (belt on)
265lbs x 3
295lbs x 3
295lbs x 3 - no lift offs on all sets to here
295lbs x 3 - only set with a lift off

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

Incline DB Press
60lbs x 6
80lbs x 3 sets x 6 reps (wrist wraps on)

Rear Delt Flies
90lbs x 10
110lbs x 2 sets x 12 reps

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

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Barbell Free Squats
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 6 sets x 3 reps

DB Romanian Deadlifts
70lbs x 8
90lbs x 5 (straps)
110lbs x 3 sets x 8 reps

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

Barbell Curls
85lbs x 3 sets x 6 reps

stretch

BW was 213 after workout.

Posted by: Seanp156

Standing Barbell Military Press
45lbs x 12
45lbs x 10
95lbs x 8
115lbs x 4
135lbs x 10 (wrist wraps on)
135lbs x 9
135lbs x 8

Pullups
BW x 8
BW x 8
BW x 7
BW x 6

Flat DB Bench Press
50lbs x 6
70lbs x 10 (wrist wraps on)
70lbs x 10
70lbs x 9

Neutral Grip T-Bar Lever Rows
+45lbs x 8
+90lbs x 8
+115lbs x 3 sets x 12 reps

stretch, rotator cuff work & band pull aparts

Posted by: DangerousK

Nice lifts, man! Great workout!

Posted by: WantItBad

How much do you think the OH pressing has helped your bench?

Posted by: Seanp156

Quote:

Originally Posted by DangerousK

Nice lifts, man! Great workout!

Thanks.

Quote:

Originally Posted by WantItBad

How much do you think the OH pressing has helped your bench?

I don't know, it's kind of hard to quantify something like that. Overhead pressing's just a good overall exercise, so I've always done it. It's always good to have some vertical pressing in there whether it's military press and/or dips.

Posted by: WantItBad

How is your workout broke down? than ME Bench, DE bench, bench accesory?

Posted by: Seanp156

Quote:

Originally Posted by WantItBad

How is your workout broke down? than ME Bench, DE bench, bench accesory?

Sundays are ME Bench, and Wednesdays are DE Bench/accessory... Usually after ~8 weeks of speed benching, I'll drop speed benches for 4 weeks and just focus on military pressing for a bit.

Somewhat similar for ME/DE squat and deadlift days... Fridays are my DE days, so I'll do a speed lift for whatever my main lift is Monday. If it's the end of a training cycle and I'm going into a deload the next week, sometimes I'll deadlift heavy Friday instead of doing speed work, or do an assistance exercise like front squats. Sometimes my DE and assistance/accessory days are interchangeable, depending on what I think I need more.

Posted by: WantItBad

you are in the Powerliftin Capital of the world. You ever thought about going down to London to train with the elite guys or westside or lexen?

Posted by: Seanp156

Quote:

Originally Posted by WantItBad

you are in the Powerliftin Capital of the world. You ever thought about going down to London to train with the elite guys or westside or lexen?

Eventually, right now I don't think I'm quite strong enough, plus there's time/money issues.

Posted by: Seanp156

Bench felt off today, speed and form wise... I was half sick Thursday/Friday and didn't eat much Thursday-Saturday.

Flat Barbell Warmups
45lbs x 15
45lbs x 15
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)

added 4-boards
225lbs x 3
275lbs x 2
305lbs x 1
335lbs x 1 - would be a PR, but my ass came off the bench some, so I probably shouldn't count it.
275lbs x 8

HS Rear Delt Rows
+140lbs x 10
+180lbs x 6
+230lbs x 4 sets x 6 reps

Incline DB Presses
55lbs x 6
70lbs x 5 (wrist wraps on)
85lbs x 2 sets x 6 reps - PR

Rear Delt Flies
90lbs x 10
110lbs x 2 sets x 10 reps

Tricep Cable Pushdowns
80lbs x 3 sets x 10 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Low Box Squats with Hatfield/Safety Squat bar (65lbs bar)
65lbs x 10
65lbs x 8
165lbs x 6
165lbs x 3
215lbs x 3 (belt on)
255lbs x 3
305lbs x 6 sets x 3 reps
-I need to use this bar more often. Today's the best it's ever felt when I've used it.

DB Romanian Deadlifts
75lbs x 6
95lbs x 6 (straps)
115lbs x 3 sets x 6 reps (straps)

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

Standing DB Hammer Curls
45lbs x 2 sets x 6 reps per arm

stretch

BW's down a few pounds from not eating too much for a few days, but strength seems fine.

Got vids of squats, not sure when I'll have time to upload.

Posted by: fufu

good jorb son sean!

Posted by: Seanp156

Vid:
YouTube - 11-2-09 Squat Training

Posted by: Triple Threat

You made those squats look easy.

Posted by: WantItBad

Are you using the box for depth or to break the chain?

Posted by: Seanp156

Quote:

Originally Posted by Triple Threat

You made those squats look easy.

Thanks, they didn't feel easy when I was doing them,

Quote:

Originally Posted by WantItBad

Are you using the box for depth or to break the chain?

Not sure what you mean by "break the chain." I was using it more to practice sitting back while holding my arch.

Posted by: WantItBad

Well breaking the eccentric concentric energy chain. When you sit back on the box think about keeping your shin perpendicular to the ground. really sit back. When you come to a dead stop on the box releasing the hips is where and why most PL'ers do box squats.

Posted by: Seanp156

Rack Deadlifts against mini bands - pin #2, bar starts at bottom of knee cap. For the bands, I had a 90lbs DB on each side of the bar, put one end through the handle, wrapped the middle of the band around the bar 3 times, then put the other end of the band through the handle. Not sure what the band tension is at the top, very rough guess is anywhere from 50-100lbs. Probably closer to 50-70 I'm guessing.

Bar weight:
45lbs x 10
135lbs x 8
225lbs x 6 (belt on)
275lbs x 3
315lbs x 3
365lbs x 3
405lbs x 1
455lbs x 1
495lbs x 1
545lbs x 1 - PR for rack deads against minis

Glute Ham Raises
BW x 4 sets x 8 reps

~80 degree declined situps
BW x 15
BW x 12
BW x 12

Pull Throughs
stack x 3 sets x 10 reps (used the lighter of the two stacks, other was in use)

Cybex Ab Crunch
#11 x 2 sets x 10 reps

stretch & grip work

Got vids of rack deads, upload later tonight probably.

Posted by: Seanp156

Vid: YouTube - 11-6-09 Deadlift Training

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 3 (belt on)
250lbs x 2 sets x 5 reps - rep PR
250lbs x 4, failed 5th about 2/3 up, almost had it

HS Rear Delt Rows
+140lbs x 10
+180lbs x 3 sets x 12 reps

Incline DB Press
55lbs x 6
75lbs x 8 (wrist wraps on)
70lbs x 2 sets x 8 reps

Rear Delt Flies
90lbs x 10
110lbs x 2 sets x 10 reps

Cable Pushdowns
70lbs x 3 sets x 12 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Not too bad today, better than I thought it would be on warmups... Up to 345 felt fine, but when I unracked 345 it felt like about 450. I racked it after unracking it, setup again and went. After that I got my head in the game and the work sets felt lighter than that set did.

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)
295lbs x 3
345lbs x 3
385lbs x 3 sets x 3 reps
275lbs x 12 - widened stance ~6 inches (3" per foot)

Barbell Romanian Deadlifts (went light since I took a heavy rack deadlift friday)
135lbs x 10
185lbs x 6
225lbs x 3 sets x 15 reps

Standing Ab Pulldowns
100lbs x 4 sets x 10 reps

Standing DB Hammer Curls
35lbs x 2 sets x 10 reps per arm

HS Preacher curls
+45lbs x 6
+70lbs x 2 sets x 6 reps

stretch & grip work

Posted by: Seanp156

Speed Box Squats
45lbs x 15
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
235lbs x 6 sets x 3 reps (belt on) - 1 min RI's

Hyper Extensions
BW x 15
+25lbs x 8
+50lbs DB x 6
+70lbs DB x 2 sets x 8 reps
+70lbs DB x 6

Kneeling Ab Crunches w/ Rope
150lbs x 10
170lbs x 15
190lbs x 2 sets x 10 reps

DB Farmer's Walks
75lbs DB's x 3 round trips - ~1 min RI's

stretch & grip work

Posted by: Seanp156

High Box Barbell Squats (box ~2-3" above parallel)
45lbs x 15
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 4 (belt on)
295lbs x 3
335lbs x 3
385lbs x 1
425lbs x 1
485lbs x 1
535lbs x 0 ?? - Spotters said they gave me a tiny bit, but it didn't feel like it, I guess the video may tell.

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 6
225lbs x 6
275lbs x 6
295lbs x 6
295lbs x 8

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

stretch

Not sure when I'll get the video up, last week of school before finals.

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 3 (belt on)
245lbs x 3 sets x 3 reps
205lbs x 8 (no belt)
205lbs x 6
-245 felt a little lighter than I thought it would for close grips

Pullups
BW x 8
BW x 7
BW x 6
BW x 6

Standing Barbell Military Press
45lbs x 8
95lbs x 8
115lbs x 4
145lbs x 2 sets x 6 reps (wrist wraps on)
145lbs x 4

Neutral Grip T-Bar Lever Rows
+45lbs x 10
+90lbs x 6
+115lbs x 6
+135lbs x 3 sets x 6 reps

Cable Pushdowns
80lbs x 10
80lbs x 6
70lbs x 8

stretch, rotator cuff work & band pull aparts

Haven't had much motivation/desire to train the last couple weeks, probably lack of sleep. Taking next week off for finals & Thanksgiving, then hit things fresh.

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

Sean's going for strength.

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