Sean's going for strength. [Forum Archive]

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Sean's going for strength.

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Posted by: Seanp156

Friday's 11/27/09 Training

Speed Box Squats to low box.
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
245lbs x 6 sets x 2 reps (belt on)

Hyper Extensions
BW x 8
+25lbs x 8
+50lbs x 6
+65lbs x 3 sets x 8 reps

Declined Weights Situps
+25lbs x 8
+45lbs x 6
+65lbs x 3 sets x 8 reps

Hip adductor/abductors
2 sets of each

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

stretch

Posted by: Burner02

wow...been a while since I'nve been in here...see you've broken the 500lb dead...congrats...that's a goal of mine.
Looks like your strength is really doing well.

Posted by: Seanp156

Quote:

Originally Posted by Burner02

wow...been a while since I'nve been in here...see you've broken the 500lb dead...congrats...that's a goal of mine.
Looks like your strength is really doing well.

Thanks Burner, the last 4 weeks have been kinda hit and miss w/ stress from school, but I'm getting back on track now.

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)

3-Board Press
225lbs x 3 (belt on)
255lbs x 3
275lbs x 3
300lbs x 2, missed 3rd
285lbs x 3 sets x 3 reps

Neutral Grip Cable Rows
110lbs x 12
140lbs x 12
160lbs x 10
140lbs x 12

Neutral Grip DB Presses
60lbs x 8
75lbs x 2 sets x 8 reps (wrist wraps on)
75lbs x 7

Rope Face Pulls
90lbs x 12
100lbs x 2 sets x 12 reps
100lbs x 10

Tricep Pushdowns
70lbs x 2 sets x 12 reps

Was moving through sets fairly quick, at least it felt like it, but I didn't really feel too taxed, which is good.

I'll probably get my squat videos up from 2 weeks ago sometime today.

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 sets x 8 reps

Good Mornings (no belt)
135lbs x 8
185lbs x 6 (wrist wraps on)
225lbs x 3 sets x 6 reps
-Haven't done these for a while

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

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

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

stretch & grip work

I'll probably throw the briefs on next week and go for 6 sets of 3 @ 405.

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

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

Seated DB Shoulder Press
45lbs x 6
60lbs x 3 sets x 8 reps (wrist wraps on)

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

10 mins stationary bike

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Speed Box Squats to low 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 6 sets x 2 reps (briefs on)
1 min RI's

Hyper Extensions
BW x 8
+25lbs x 8
+50lbs x 6
+70lbs x 4 sets x 6 reps

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

Cybex Ab Crunch
#10 x 10
#10 x 12

Hip abductor
#10 x 10
#8 x 10

Hip adductor
#10 x 12
#10 x 15

Barbell Shrugs
135lbs x 12
225lbs x 12
275lbs x 10
295lbs x 2 sets x 10 reps

stretch & grip work

Posted by: Seanp156

Last Sunday when I went to grab the boards in the locker room, I noticed a brown rucksack in the locker. My training partner looked in it later to find some chains, so I decided to try them this week.

Flat Barbell Bench Warmups
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
235lbs x 3 (belt on)

Added ~45lbs worth of chains (put the bag on the scale, weighed ~45lbs total). The way I had them set up, I'm guessing they added ~30lbs around lockout.
135lbs + chains x 5
185lbs + chains x 3
225lbs + chains x 3
275lbs + chains x 0 - real ugly miss, lucky I didn't screw my shoulder up. Could have been partly due to the chains on the ground being closer to my head than down where I touch with the bar, I moved them down after that and it seemed better.

255lbs + chains x 1 -grind
225lbs + chains x 3 sets x 3 reps

Neutral Grip Cable Rows
140lbs x 8
160lbs x 3 sets x 10 reps

DB Floor Press
70lbs x 12
70lbs x 8
70lbs x 6

Rope Face Pulls
90lbs x 8
110lbs x 3 sets x 8 reps

DB Skull Crushers
25lbs x 10
25lbs x 9
25lbs x 7

stretch, rotator cuff work & band pull aparts

Got videos of bench, upload later today

Posted by: Seanp156

Today's training:
YouTube - 12-6-09 Bench Training

Posted by: Burner02

What do you do for rotator cuff work?

Posted by: Seanp156

Quote:

Originally Posted by Burner02

What do you do for rotator cuff work?

Mostly just internal and external rotations with bands. Sometimes I'll do other things as well, but I can't remember the names.

Posted by: Burner02

do they help? My right delt is nearly in at least some sort of discomfort every day....

Posted by: Seanp156

Quote:

Originally Posted by Burner02

do they help? My right delt is nearly in at least some sort of discomfort every day....

Heh, well I don't really know... I've done them twice a week for 3+ years, so I don't really have anything to compare it against. Generally I don't have any issues with my shoulders unless I sleep on it wrong or something.

Posted by: Seanp156

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 on)
315lbs x 3
365lbs x 2
405lbs x 6 sets x 3 reps
-formed seemed off, I guess I'll see in the videos.

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 6
225lbs x 6
245lbs x 2 sets x 8 reps
245lbs x 12

Standing Ab Pulldowns
90lbs x 6
100lbs x 3 sets x 10 reps

Standing Barbell Curls
85lbs x 8
85lbs x 8
85lbs x 5

stretch & grip work

Might not get videos up til tomorrow

Posted by: Seanp156

Speed Bench
45lbs 3 sets of 10-15
95lbs x 8
135lbs x 2
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

Neutral Grip Pullups
BW x 3
BW + 25lbs x 3 sets x 5 reps
BW x 2 sets x 6 reps

Seated DB Shoulder Press
50lbs x 6
70lbs x 3 sets x 6 reps (wrist wraps on)

Rows on Horizontal Leg Press
+90lbs x 8
+140lbs x 6
+200lbs x 3 sets x 6 reps
+140lbs x 10

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Monday's squats:
YouTube - 12-7-09 Squat Training

Posted by: Seanp156

Speed Deadlifts
135lbs x 10
135lbs x 6
185lbs x 3
225lbs x 3
275lbs x 6 sets x 3 reps - 1 min RI's

Glute Ham Raises
BW x 4 sets x 10 reps

~80 degree decline situps
BW x 20
BW x 15
BW x 12

Cambered Bar Standing Shrugs
135lbs x 10
185lbs x 10
225lbs x 8 (straps)
275lbs x 3 sets x 12 reps

Pull Throughs
150lbs x 12
170lbs 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 3 (belt on)
255lbs x 1
275lbs x 3 sets x 2 reps

HS Rear Delt Rows
+90lbs x 8
+140lbs x 6
+200lbs x 2 sets x 10 reps

DB Neutral Grip Press
65lbs x 6
80lbs x 2 sets x 8 reps (wrist wraps on)

Rope Face Pulls supersetted w/ Band Tricep Pushodowns
-Face Pulls
100lbs x 2 sets x 12 reps
-Light & Mini Pushdowns
x 15
x 12

stretch & rotator cuff work

Posted by: Seanp156

Did some light messing around today since I'll be squatting/deadlifting heavy at Lexen Friday.

Front Squats
45lbs x 12
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3 (belt on)
225lbs x 3
275lbs x 3 sets x 3 reps - was able to keep my elbows up better at this weight than I have before.

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 6
225lbs x 6
275lbs x 3 sets x 10 reps

Kneeling Rope Ab Pulldowns
150lbs x 10
170lbs x 12
190lbs x 2 sets x 10 or 12 reps, forget

Cybex Ab Crunch
#10 x 2 sets x 12 reps

DB Hammer Curls
25lbs x 5 reps per arm
40lbs x 2 sets x 8 reps per arm

stretch & grip work

Posted by: Seanp156

First day at Lexen today, it went pretty well. I'll be squating/deadlifting there tomorrow too.

Floor Press
45lbs x 15
135lbs x 8
155lbs x 5 (wrist wraps on)
205lbs x 3
225lbs x 2
245lbs x 1
265lbs x 1
285lbs x 1 - grinder, meets "PR", although I may have had a slight spot on my old PR.

Standing Military Press
95lbs x 8
135lbs x 5
155lbs x 5
175lbs x 4 - rep PR by 1 rep

Tricep Pushdowns
3 sets

Tricep Extensions w/ rope
2 sets

Tricep Extensions w/ band
2 sets

Chest Supported Rows
+45lbs x 10
+90lbs x 8
+115lbs x 3 sets x 8 reps (2 plates & a quarter)

Face Pulls w/ Rope
3 sets

rotator cuff work & band pull aparts

Posted by: Seanp156

Barbell Box Squats to parallel foam pads (65lbs bar) Chains were fully suspended, so it was difficult to keep the bar stable.
65lbs x 8
155lbs x 5 (wrist wraps on)
155lbs + 100lbs of chains x 2 (belt on)
155lbs + 200lbs of chains x 2 sets x 2 reps (briefs & suit on)
205lbs + 200lbs of chains x 1
-Went alright, I would've tried another 50lbs, but was told I was done for today.

Conventional Deadlifts
135lbs x 3
225lbs x 3 (belt on)
315lbs x 1
405lbs x 1
495lbs x 1

Decline Situps with Sandbag (not sure how much it weighs)
3 sets x 15 reps

stretch & grip work

Posted by: Seanp156

Speed Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 3
Close Grip
165lbs x 2 sets x 3 reps (wrist wraps on)
Mid Grip
165lbs x 2 sets x 3 reps
Wide Grip
165lbs x 2 sets x 3 reps - ~1.5 min RI's

Pullups
BW x 4 sets x 8 reps

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

Rows on Horizontal Leg Press
+90lbs x 6
+140lbs x 6
+160lbs x 3 sets x 10 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Speed Box Squats to Parallel against Light Bands
45lbs x 12
added bands
45lbs + Bands x 10
135lbs + Bands x 6
135lbs + Bands x 3
185lbs + Bands x 3 (wrist wraps on)
225lbs + Bands x 6 sets x 3 reps (belt on) - ~1-1.5 min RI's

Hyper Extensions
BW x 8
BW + 25lbs x 8
BW + 50lbs x 6
BW + 70lbs x 3 sets x 8 reps

Standing Ab Pulldowns
90lbs x 8
100lbs x 10
110lbs x 3 sets x 8 reps

Farmer's Walks
75lbs DBs x 3 round trips - 1.5 min RI's
-Each round trip is about 100-120ish ft.

stretch & grip work

Posted by: Seanp156

Been sick for a little over a week, but I'm almost back to normal, finally. I haven't been in the gym since the 22nd.

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 sets x 5 reps (belt on)
225lbs x 6

1-arm DB Rows
65lbs x 6
80lbs x 3 sets x 8 reps

Neutral Grip DB Presses
55lbs x 6
70lbs x 2 sets x 8 reps (wrist wraps on)
70lbs x 8

Rope Face Pulls
90lbs x 2 sets x 15 reps

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

stretch, rotator cuff work & band pull aparts

Took things fairly easy today, 225 didn't feel as heavy as I was expecting, and surprisingly my weight has stayed up while sick. I was ~212 today. I wanted to get a couple moderate sessions in before going to Lexen next week.

Posted by: Seanp156

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

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

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

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

stretch & grip work

Posted by: Seanp156

Speed Bench Press
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

Pullups
BW x 5 sets x 6 reps

Standing Barbell Military Press
45lbs x 2 sets x 10 reps
95lbs x 8
115lbs x 4
135lbs x 8
135lbs x 7
135lbs x 6

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

stretch, rotator cuff work & band pull aparts

Strength/endurance is definitely still down from being sick, hopefully it comes back in the next week or so.

Posted by: Seanp156

Speed Box Squats to parallel against Light Bands
45lbs x 2 sets x 10 reps
added bands
45lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 6 sets x 2 reps (belt on) - 1 min RIs

Hyper Extensions
BW x 8
BW + 25lbs x 6
BW + 60lbs x 4 sets x 8 reps

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

Cybex Ab Crunch
#10 x 2 sets x 12 reps

HS Standing Shrugs
+180lbs x 16
+270lbs x 2 sets x 12 reps
+270lbs x 16

stretch & grip work

Posted by: Seanp156

"Interesting" lifting day.

Didn't make it to Lexen today. The group starts at 4:15, and I don't get out of class until 4:00 on Thursdays, so best case I get there around 4:30-4:40. There was a pretty bad snowstorm from about 1:30-6:00, and it was 4:20 by the time I even got to Polaris, so I decided not to go. It would've been 5:30 or later by the time I got there.

Luckily there were enough people at my local gym to help with board presses tonight...

On my warmups however, I was getting the 25's... I touched one and it was only on the rack by about 1/3, as soon as I touched it, it fell, I tried to grab it and got my right ring finger smashed between that and the 45's. It's got some internal bleeding and swelling and it's turning black, so I've been icing it. I probably won't be able to deadlift very heavy tomorrow, so I might end up having to do speed pulls.

Flat Bench warmups
45lbs x 2 set x 16 reps
*finger smash*
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3

3-Board Press
225lbs x 3 (belt on)
255lbs x 3 (wrist wraps on, kept right a bit loose)
275lbs x 2 sets x 3 reps
285lbs x 4 sets x 3 reps
-Didn't go as heavy as I wanted, so I upped the volume a bit... The last set was by far the best, each rep was up in 1 sec or less after it touched the boards.

T-bar Neutral Grip Lever Rows
+45lbs x 8
+90lbs x 8
+115lbs x 6
+135lbs x 3 sets x 8 reps (3 plates)

DB Neutral Grip Presses
60lbs x 6
75lbs x 3 sets x 8 reps (no wrist wraps)

Rope Face Pulls
100lbs x 10
100lbs x 12

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

stretch & band pull aparts

Posted by: Seanp156

Decent squat session at Lexen today.

Barbell Squats to suspended chains, ~2 inches above parallel with ~1 sec pause on chains

65lbs x 5
155lbs x 5
205lbs x 4 (wrist wraps on)
245lbs x 4 (belt on)
295lbs x 3
335lbs x 1 (briefs & suit on)
385lbs x 1
425lbs x 1
475lbs x 1
515lbs x 1
565lbs x 1
585lbs x 1 - "PR" never really done these before

Chain Suspended Good Mornings (were about "One inch high and made a 100lbs difference.")
45lbs x 8
135lbs x 5
185lbs x 5 (wrist wraps on)
225lbs x 5
275lbs x 3 sets x 3 reps (belt on)

Standing Ab Pulldowns on Cable machine
90lbs x 2 sets x 10 reps

Standing Abs with Band
Band x 20
Band x 40

Decline Situps
sandbag x 2 sets x 12 reps (not sure what weight it is)

Hammer Curls
33lbs(?) DBs x 2 sets x 10 reps per arm
33lbs DBs x 8 per reps arm

stretch

My finger's worrying me a bit... It's been pretty numb, and has a decent bit less sensation in it than the others, and it's also colder than the others when I put it up to my face. I'm going to try to get in to the doctor tomorrow, I'd rather not end up losing it.

Posted by: Seanp156

I ended up calling the doc last night, described how it looked and felt to him and he wanted me to get it checked at the ER that night. Turns out, my finger's broken... I thought it would have hurt more than it did, but my body's just numbed the whole area.

I have to wear a metal splint on there for a few weeks, and keep pressure off the finger, so I won't be benching or deadlifting heavy for a while. Squats I can work around with different bars, and I'll probably substitute good mornings for deadlifts. They said no heavy lifting for 2-8 weeks (I can take the splint off around 2-3 week), but realistically, that's not going to happen, I'll just have to work around it and keep pressure off of it. Upper body's going to be trickiest, I'll probably do what I can with hammer strength machines and keep my palm open, and maybe light DB work for the first couple weeks.

xrays:
http://img8.imageshack.us/img8/7351/xrayfinger2.jpg
http://img195.imageshack.us/img195/3634/xrayfinger1.jpg

Posted by: Seanp156

Feeling out what I can do upper body wise with the finger today. Hammer Strength stuff isn't too pad keeping my palm open and keeping most pressure between my middle finger and thumb. I defintely can't use as much weight as normal with a full grip though.

The hardest thing to work around is back work, there's not much I can do at all. I tried to grip with lat pulldown with my middle, index, and thumb with 80lbs, and it wasn't happening. The one thing I could do was standing 1 arm cable rows using my strap, and just using my index and thumb to grip the handle.

I could do a lot more if I could get ahold of a wrist strap that was very long so I could tie a tight knot on handles.

Hammer Strength Flat Bench (feels more like an incline to me)
+90lbs x 8
+140lbs x 2 sets x 10 reps

Hammer Strength Decline Bench (feels more like how I normally flat bench)
+90lbs x 8
+180lbs x 2 sets x 8 reps

standing 1-arm cable rows
40lbs x 3 sets x 20 reps per arm

Standing Military Press on Squat Machine
+90lbs x 6
+140lbs x 3 sets x 8 reps

Rear Delt Flies on Pec Deck
80lbs x 12
80ls x 15

12 minutes incline treadmill walking
3mph
increased resistance up to 6 over 9 minutes
.60 miles

stretch, rotator cuff work & band pull aparts (had to grab the bands much wider than normal)

Posted by: Seanp156

Pretty good news from the orthopedic Dr. today. They put a small splint on only restricting movement at the first joint instead of all three, and she told me I could take it off in the gym. She also said I can go ahead and grip things, but just be aware of any pain.

I'm slowly getting a little more feeling back, and it's kind of tingly when it touches things, but not painful. I'll try benching Thursday and see how it feels. The only time it every really hurts is if there's movement at the first joint.

Hatfield Bar Low Box Speed Squats
65lbs x 2 sets x 8 reps
165lbs x 6
165lbs x 3
215lbs x 3 (belt on)
255lbs x 6 sets x 2 reps - ~1 min RIs

Glute Ham Raises
BW x 4 sets x 10 reps - felt like giving up at 8 on last set

Decline Situps
+25lbs x 8
+50lbs x 8
+70lbs x 3 sets x 8 reps

Cybex Ab Crunch
#10 x 2 sets x 15 reps

Hammer Strength Machine Shrugs
+180lbs x 3 sets x 20 reps - Heaviest I felt comfortable with at this point, pulling movements aggravate it the most.

stretch

Posted by: Seanp156

Pretty good workout tonight, kept the splint off and no pain in the finger.

Barbell Floor Press with Chains
45lbs x 10
95lbs x 8
135lbs x 6
135lbs + 110lbs of chains x 3 (wrist wraps on)
155lbs + 110lbs of chains x 1 (belt on)
185lbs + 110lbs of chains x 1
205lbs + 110lbs of chains x 1
215lbs + 110lbs of chains x 1
225lbs + 110lbs of chains x 0 - Got it about 2/3 or 3/4 up, held it there for 3-5 seconds and missed it

Chest Supported Rows w/ choked mini band
+45lbs x 8
+90lbs x 4 sets x 8 reps

Neutral Grip DB Presses
60lbs x 6
75lbs x 2 sets x 10 reps (wrist wraps on) - rep PR??????
75lbs x 2 sets x 8 reps
-The hex DBs here feel lighten than the plate DBs at my other gym

Rope Face Pulls
3 sets x 12 reps

Tricep Pushdowns
70lbs x 2 sets x 10 reps

rotator cuff work & band pull aparts

Posted by: CowPimp

True soldier with the broken finger. I remember when I subluxed my shoulder and got some weird looks lifting weights with a sling around my arm. People just don't get it when someone is actually dedicated. Kudos to you sir.

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

True soldier with the broken finger. I remember when I subluxed my shoulder and got some weird looks lifting weights with a sling around my arm. People just don't get it when someone is actually dedicated. Kudos to you sir.

Thanks. It's really not as bad as I was afraid it would be. When they told me it was broken I kind of freaked out, but to be honest, it feels practically normal to me right now. I haven't really had any pain at all since right when it happened. I had already gotten 2 workouts in before I knew it was broken, I thought it was just very swollen/bruised with lots of internal bleeding.

Posted by: Seanp156

I'm going to be training raw from here on out until the April 24th meet, then I'll probably look into some decent equipment.

Barbell Squats with reverse monster mini bands
155lbs x 6
205lbs x 5 (wrist wraps on)
245lbs x 5 (belt on)
295lbs x 3
335lbs x 1
385lbs x 1
425lbs x 1
475lbs x 1
515lbs x 1
575lbs x 1
-I need to work on keep my back upright and keeping the bar a little higher on my back.

Cambered Bar Good Mornings to suspended chains (no belt)
135lbs x 5
185lbs x 5
185lbs + 1 set of chains x 5
185lbs + 2 sets of chains x 5
185lbs + 3 sets of chains x 5
-not sure how heavy the chains are

Glute Ham Raises
BW x 7
BW x 6
-nothing left after Good AMs

Standing Ab Pulldowns
90lbs x 10
100lbs x 5
90lbs x 2 sets x 10 reps

Weighted Planks
85lbs vest on back x ~35 seconds
85lbs vest + 25lbs plate x ~30 seconds
85lbs vest + 45lbs plate x ~30 seconds

DB Hammer Curls
33lbs x 5 reps per arm
45lbs x 2 sets x 6 reps per arm

stretch

Won't be doing grip work for at least 2-3 weeks until the finger has time to heal. I might try to deadlift next week.

Posted by: Seanp156

Good mornings above were actually:
150lbs x 5
200lbs + 40 lbs chains X 5
200lbs + 80 lbs chains X 5
200lbs + 120 lbs chains X 5
200lbs + 160 lbs chains X 5

Posted by: Seanp156

Decent session today, only took about an hour.

Speed Bench Press
45lbs 2 sets x 15 reps
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 x 3 sets x 8 reps
BW x 6

-Was debating whether or not to try these, but figured I'd try as set and see how it felt, and do lat pulldowns if it bothered my finger. I actually felt fairly strong on these today.

Standing Barbell Military Press
45lbs x 10
95lbs x 8
115lbs x 4
145lbs x 8 (wrist wraps on) - Rep PR???? I think my previous best was multiple sets of 6.
145lbs x 7
145lbs x 6

1-arm DB Rows
70lbs x 6
85lbs x 2 sets x 8 reps

stretch

-I just figured out today that for the past 4-5 years I've been lifting at the gym by my house, the dumbbells are actually 5lbs heavier than they're labeled. The label is only for the weight of the plates, not the handle. I knew the hex dumbbells at Lexen felt lighter.

Posted by: Seanp156

Speed Barbell Box Squats to parallel
45lbs x 2 sets x 10 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 6 sets x 2 reps - 1 min RI's
-Took vids to see how form was, tried to get the bar higher and stay more upright

Hyper Extensions
BW x 10
+25lbs plate x 8
+60lbs EZ curl bar in elbows x 9
+60lbs EZ curl bar in elbows x 12
+60lbs EZ curl bar in elbows x 12

Decline Situps
+25lbs plate x 10
+55lbs DB x 8
+75lbs DB x 2 sets x 10 reps

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

Standing Hammer Strength Shrugs
+180lbs x 10
+270lbs x 12
+270lbs x 12
+270lbs x 15

stretch

Posted by: Seanp156

Pretty good bench day today.

Flat Barbell Bench Press
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
185lbs x 3 (wrist wraps on)
225lbs x 2 (belt on)
245lbs x 1
275lbs x 1
300lbs x 1 - PR, might have had another 5-10lbs in me

Chest Supported Rows w/ choked mini
+45lbs x 8
+100lbs x 4 sets x 8 reps

DB Neutral Grip Press
65lbs x 6
80lbs x 10
80lbs x 8
80lbs x 10, was spotting and had more rest for this one

Rope Face Pulls
x 15
one plate heavier x 12

Standing Tricep Pushdowns
70lbs x 12
70lbs x 10

rotator cuff work & band pull aparts

-On Bobby's first 335 attempt (shirted) he gave us a bit of a scare. He got it about half way up, then lost it very fast and face planted it around his neck/chin area. I'm glad we were able to catch it.

Posted by: Seanp156

Barbell Box Squats to parallel foam pads
55lbs x 10
145lbs x 6
235lbs x 3 (belt & wrist wraps on)
235lbs + 2 sets of chains x 3
235lbs + 3 sets of chains x 2 sets x 3 reps
235lbs + 4 sets of chains x 2 sets x 2 reps
235lbs + 5 sets of chains x 2 sets x 2 reps
-tried to work on keeping the bar higher, back straight, and elbows tucked under

I'm guessing each set of chains adds about 50lbs at the top, making each chain ~25lbs.

Conventional Deadlifts against bands
135lbs x 6
225lbs x 3 (belt on)
added double choked minis
225lbs x 1
added lights
225lbs x 1
275lbs x 1
added monster minis
315lbs x 1
335lbs x 0, missed about when I got it to my knees.
-I might have the spots wrong where we added the bands, but that's what I remember... I think the total band tension at the top was probably around an added 250-300lbs.

Reverse Hypers
+140lbs x 8
+140lbs x 10
+210lbs x 8

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

Decline Situps
Heavy Sandbag x 10
Heavy Sandbag x 8
-This sandbag has to be at least 70lbs, feels harder than using a 70lbs dumbbell on my chest to me.

stretch

Posted by: Seanp156

A vid of tonight's training session:
YouTube - January 22, 2009 Squat/Dead Training

I'm "Pud" ... I look like a retard once I get to lockout with the crazy ass band tension on the deadlift.

Posted by: Seanp156

Speed Bench Press
45lbs x 2 sets x 15 reps
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

Pullups
BW x 2 sets x 10 reps

Lat Pulldowns
150lbs x 10
160lbs x 10

Standing Barbell Military Press
45lbs x 10
95lbs x 8
115lbs x 3
135lbs x 2 (wrist wraps on)
155lbs x 2 sets x 6 reps
155lbs x 5

1-arm DB Rows
75lbs x 6
90lbs x 3 sets x 8 reps

stretch, rotator cuff work & band pull aparts

12 mins incline treadmill walking

Posted by: Seanp156

Speed Deadlifts @ ~60%
135lbs x 10
135lbs x 3
185lbs x 3
225lbs x 2 (belt on)
275lbs x 2
315lbs x 4 sets x 2 reps - ~1-1.5 min RIs

Pull Throughs
150lbs x 10
170lbs x 12
190lbs x 2 sets x 12 reps

Kneeling Ab Pulldowns
150lbs x 10
170lbs x 12
190lbs x 2 sets x 12 reps (felt stronger at this weight than ever before)

~80 degree declined situps
BW x 15
BW x 2 sets x 10 reps

DB Farmer's Walks
75lbs DBs x 3 round trips (each round trip ~60-80 yards)

stretch & grip work

First time doing grip work since breaking the finger, didn't feel too bad, but pretty sure grip's weaker.

BW's hovering around 208-209 in the AM, and 212-213 mid day.

Posted by: doctormomen

good effort

Posted by: Seanp156

Got there after the group had started, so I had to start a little heavier than I wanted

Floor Presses with chains
45lbs + ~260lbs of chains x 3
45lbs + ~310lbs of chains x 2 (wrist wraps on)
65lbs + ~310lbs of chains x 1
45lbs + ~360lbs of chains x 1
45lbs + ~410lbs of chains x 1
65lbs + ~410lbs of chains x 1
95lbs + ~410lbs of chains x 1 - Grinder at lockout, seemed like it took 8-15 seconds to finish.

-Just guessing the total weight of the chains... We had 1 big chain and 5 small ones per side. The big chain had both ends of the loop on the bar, and the small ones were hanging on the bar by their middle.

At lockout there are still some links on the ground, so I'd take anywhere from 50-100lbs off the total weight of the chains at lockout making the last set anywhere from about 405-455lbs at lockout fully extended. At the bottom, the last set felt like about 225-265lbs or so.

Chest Supported Rows against choked mini band
+45lbs x 8
+70lbs x 6
+110lbs x 3 sets x 8 reps

Neutral Grip DB Presses
65lbs x 6
85lbs x 3 sets x 8 reps (wrist wraps on)

Rope Face Pulls
x 12
1 plate heavier x 3 sets x 10 reps

Band Pushdowns
Light & Mini x 20
Light & Mini x 10
Light & Mini x 10

rotator cuff work & band pull aparts

Posted by: Seanp156

Barbell Box Squats to Parallel against Bands
55lbs x 8
55lbs + Strong Bands (blues) x 5
55lbs + Strong & Mini Bands (purples) x 3
105lbs + Strong & Mini Bands x 3
145lbs + String & Mini Bands x 3 sets x 3 reps
-To me, the band tension felt like 500+ at the top... I had more trouble unracking this than I have 500-600 straight weight when I've done high boxes.
-It took me a while to get my setup down, the last set was the only one I really felt comfortable with on setup.

Conventional Deadlifts from 3 elevated pads (like a rack deadlift), this only elevates it about 3 inches
245lbs x 3
335lbs x 3
425lbs x 1
475lbs x 1
515lbs x 1
545lbs x 0 - got it maybe 1 inch off the pads
-fried after squatting with bands

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

Decline Situps w/ Big Sandbag
3 sets x 10 reps

-Done, not deadlifting next week, at least not heavy.

Posted by: Seanp156

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

Pullups
BW x 3
BW + 25lbs x 3 sets x 5 reps
BW x 2 sets x 6 reps

Standing Barbell Military Press
45lbs x 10
95lbs x 8
115lbs x 3
145lbs x 3 sets x 6 reps (wrist wraps on)

1-arm DB Rows
65lbs x 6
80lbs x 2 sets x 12 reps

DB Hammer Curls
45lbs x 6 reps per arm
40lbs x 8 reps per arm

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

stretch, rotator cuff work & band pull aparts

BW was 217 after workout today, after pigging out last night, I could feel it on the pullups.

Posted by: Curt James

Quote:

Originally Posted by Seanp156

(snip)

Conventional Deadlifts from 3 elevated pads (like a rack deadlift), this only elevates it about 3 inches
245lbs x 3
335lbs x 3
425lbs x 1
475lbs x 1
515lbs x 1
545lbs x 0 - got it maybe 1 inch off the pads
-fried after squatting with bands

(snip)

Gak!

Big pulls.

Posted by: Seanp156

Quote:

Originally Posted by Curt James

Gak!

Big pulls.

Thanks, but they were slightly disappointing. I've pulled 530 from the floor, so was hoping for a little more elevated, but the squats against bands killed my back beforehand.

__________________________________________________

Been feeling a little run down the last few days, I'll probably deload next week.

Speed Box Squats to low box
45lbs x 2 sets x 10 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
245lbs x 6 sets x 2 reps (belt on) - 1 min RIs

Hyper Extensions
BW x 8
+25lbs plate x 8
+50lbs DB x 6
+70lbs DB x 2 sets x 10 reps
+70lbs DB x 8

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

Glute Ham Raises
BW x 2 sets x 10 reps

Cybex Ab Crunch
#10 x 10
#10 x 12

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

stretch & grip work

BW was 215lbs after workout

Posted by: Seanp156

Freezing at Lexen today. They were moving the monolifts & benches for the meet, so the garage door was open. First time I've done a whole workout with my hoodie on.

Bench press from suspended chains, about 1/2 way between chest and lockout.

45lbs x 10
135lbs x 8
185lbs x 6 (wrist wraps on)
225lbs x 3 (belt on)
245lbs x 1
265lbs x 1
275lbs x 1
295lbs x 1
315lbs x 1
335lbs x 1
345lbs x 0 - got it maybe .5-1 inch off the chains and couldn't make it go anywhere.

Neutral Grip Presses with Tricep Bar (I think the bar weighs about 25-35lbs)
bar x 10
bar + 50lbs x 8
bar + 70lbs x 8
bar + 90lbs x 10
bar + 110lbs x 10
bar + 110lbs x 10
bar + 110lbs x 8

Chest Supported Rows
+45lbs x 8
+90lbs x 8
+135lbs x 3 sets x 8 reps (3 plates)

Rope Face Pulls
2 sets x 12 reps

Tricep Band Pushdowns
Light & Mini x 2 sets x 15 reps
Light & Mini x 12

rotator cuff work & band pull aparts

Posted by: jasoncscs

Some interesting workouts. Thanks for the posts

Posted by: Seanp156

Decent day, I've had a cold for the past week or so, so I took most of this week off as a deload, felt decent enough today.

Barbell Box Squats to parallel with fully suspended chains

60lbs bar + 110lbs hanging chains x 6 (170lbs total weight)
60lbs bar + 110lbs hanging chains x 5 (170lbs total weight) (belt on)
60lbs bar + 220lbs hanging chains x 3 (280lbs total weight)
60lbs bar + 330lbs hanging chains x 2 sets x 2 reps (390lbs total weight)
60lbs bar + 220lbs hanging chains + 50lbs of plates x 2 sets x 2 reps (330lbs total weight)

Conventional Deadlifts off floor + chains
135lbs x 6
225lbs x 3 (belt on)
315lbs x 3
405lbs x 1
405lbs + 40lbs of chains x 1
405lbs + 80lbs of chains x 1
405lbs + 120lbs of chains x 1
405lbs + 160lbs of chains x 1
405lbs + 200lbs of chains x 1 - Maybe the overall heaviest deadlift I've done, all chains off the floor a little before lockout.
-Ripped about a dime size callous open

Hyper Extensions
BW + small sandbag x 2 sets x 10 reps
BW x 10 reps

Weighted Planks
BW + 85lbs vest + 25lbs plate x 35 seconds
BW + 85lbs vest + 45lbs plate x 25ish seconds
BW + 85lbs vest + 45 & 25lbs plates x 15-20ish seconds

Standing Ab Pulldowns
90lbs x 2 sets x 10 reps

stretch

Found out the April 24th IPA meet's canceled, so I need to either find another IPA meet before then, or see if I have a chance at any of the SPF records for the April 24th meet.

Posted by: Seanp156

Speed bench against minis doubled to 90lbs DBs
45lbs x 20
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

Pullups
BW x 10
BW x 8
BW x 6

Lat Pulldowns
120lbs x 6
150lbs x 2 sets x 12 reps

Standing Military Press on Squat Machine
+90lbs x 6
+140lbs x 3 sets x 8 reps

T-bar Lever Machine Rows (took it easy on these today, back's fried from Friday's deadlifts)
+45lbs x 8
+90lbs x 6
+115lbs x 2 sets x 10 reps

DB Hammer Curls
40lbs x 10 reps per arm
40lbs x 8 reps per arm

stretch, rotator cuff work & band pull aparts

BW w/ clothes on was 216.5 after workout... Highest I've been in a while, but a good 3-4lbs is water/liquid from before/during workout.

Posted by: Curt James

Great journal. Impressive lifts!

Posted by: Seanp156

Quote:

Originally Posted by Curt James

Great journal. Impressive lifts!

Thanks.

____________________________

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)
245lbs x 6 sets x 2 reps (belt on) - 1 min RI's
-Worked with a wider stance today, felt pretty decent, I don't know how it'd feel losing the box though.

Pull Throughs (on lighter of 2 cables stacks)
4 pins from stack x 10
stack x 4 sets x 12 reps

Cybex Leg Press
+180lbs x 10
+360lbs x 6
+450lbs x 8
+540lbs x 8
+540lbs x 10 (6 plates per side)

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

HS Machine Shrugs
+180lbs x 12
+270lbs x 3 sets x 12 reps

stretch & grip work

Posted by: Seanp156

Flat Barbell Bench
45lbs x 20
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3
245lbs x 2
255lbs x 4, failed 5th about 1/3 up
255lbs x 2 sets x 3 reps

Chest Supported Rows
+45lbs x 10
+90lbs x 8
+115lbs x 3 sets x 10 reps

Incline DB Press
60lbs x 8
85lbs x 6 (wrist wraps on)
85lbs x 6
80lbs x 5 - I swear the DB in my right hand was 5-10lbs heavier than the left, my left could have had 1-2 more reps, but my right was done

Rope Face Pulls
50lbs x 12
70lbs x 2 sets x 12 reps

Band Tricep Pushdowns
Light & Mini x 15
Light & Mini x 12
Light & Mini x 8

rotator cuff work & band pull aparts

Posted by: Seanp156

Not too bad today... I'm undecided for the April 24th SPF meet whether to do Raw or Single-Ply... They have a seperate division for single vs. multiply equipment, and it looks like the 198 Jr. records I have a good shot at beating (525 squat, 365 bench, 550 deadlift), and they don't have records in the 220 single ply, so I could do that as well and just set the records. If I'm going to do that, I need to get my hands on a bench shirt ASAP since I only have 8 weeks til the meet.

Barbell Squats to parallel against 2 monster minis per side (guessing tension at the top was around 100-150lbs)
55lbs x 8
added bands
55lbs + monster minis x 6
145lbs + monster minis x 3
145lbs + monster minis x 3
195lbs + monster minis x 3 (wrist wraps on)
235lbs + monster minis x 3 ( belt on)
285lbs + monster minis x 3
285lbs + monster minis x 3 (breifs & suit on)
325lbs + monster minis x 2
375lbs + monster minis x 1
395lbs + monster minis x 1
415lbs + monster minis x 1
465lbs + monster minis x 0 - Too big of a jump, I also didn't sit back enough. 20lbs less and I would have made it

2" deficit Conventional Deadlifts off platform
135lbs x 6
225lbs x 3 (belt on)
315lbs x 3
365lbs x 3
405lbs x 2
455lbs x 3 sets x 2 reps

Hyper Extensions
BW x 2 sets x 10 reps

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

Delcine Situps
small sandbag x 12
small sandbag x 15

stretch & grip work

Posted by: Seanp156

Speed Bench against minis anchored to 90lbs DBs
45lbs x 20
95lbs x 6
added bands
45lbs x 8
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 min RIs

Pullups
BW x 5 sets x 6 reps

Standing Military Press on Squat Machine
+90lbs x 6
+140lbs x 4 (wrist wraps on)
+180lbs x 8
+180lbs x 6
+180lbs x 5, failed 6th

T-bar lever Machine Rows
+45lbs x 8
+90lbs x 6
+135lbs x 3 sets x 8 reps (3 plates)

Barbell Curls
45lbs x 8
85lbs x 8
85lbs x 6 - lol, I'm so weak at curls

stretch, rotator cuff work & band pull aparts

12 mins incline treadmill walking
.62 miles

Posted by: Seanp156

Kinda shitty day today, felt weak. My left erector's been bothering me a bit the past week too, took Tuesday off to give it a rest, felt a little better yesterday, but feels a little aggravated again from arching benching today. I might do reverse band deadlifts tomorrow, but I'm not doing anything off the floor or against bands/chains.

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

3-Boards
225lbs x 3 (belt on)
255lbs x 3
275lbs x 2
300lbs x 1
315lbs x 0

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

Incline DB Presses
60lbs x 6
75lbs x 8 (wrist wraps on)
75lbs x 10
75lbs x 8

Rope Face Pulls
70lbs x 3 sets x 12 reps

Tricep Pushdowns
70lbs x 10
60lbs x 12
60lbs x 10

rotator cuff work & band pull aparts

Posted by: Seanp156

Box squats with hanging chains, ~1 link on the floor at lockout
65lbs x 8
65lbs + 110lbs of chains x 5
155lbs +110lbs of chains x 3 (wrist wraps on)
205lbs + 110lbs of chains x 3
245lbs + 110lbs of chains x 2 sets x 3 reps (4 pads on box)
245lbs + 110lbs of chains x 3 sets x 3 reps (2 pads on box)
-Speed felt good, but I'm still having form issues.

Pin 4 Rack Deadlifts (bar right at bottom of kneecap)
135lbs x 6
245lbs x 5
335lbs x 3 (belt on)
425lbs x 1
475lbs x 1
515lbs x 1
565lbs x 1
605lbs x 0 - got an inch or 2 off the pins

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

Hyper Extensions
BW x 2 sets x 10 reps

Posted by: Seanp156

Speed Bench
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 RIs

Pullups
BW x 3 sets x 8 reps

Standing Military Press on Squat machine
+90lbs x 6
+140lbs x 6
+180lbs x 6 (wrist wraps on)
+200lbs x 2 sets x 6 reps

HS Rear Delt Rows
+90lbs x 8
+140lbs x 6
+180lbs x 3 sets x 12 reps

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

12 mins incline treadmill walking

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Speed Squats to parallel box
45lbs x 10
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 6 sets x 3 reps - 1 min RIs (belt on)
-Trying to work on form, took some video... Seems better, but the video angle's not the best to tell, 3/4 view behind on the floor.

Glute Ham Raises
BW x 3 sets x 10 reps

Pull Throughs
4th pin from stack x 10
stack x 2 sets x 10
stack x 12

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

stretch & grip work

BW after workout w/ clothes was ~215-216lbs, I'm definitely staying in the 220's at this point.

Posted by: Seanp156

YouTube - 3-2-2010 Speed Squats

Posted by: T_man

Wow Sean your squats with monster minis are amazing. Great journal.

Posted by: Seanp156

Quote:

Originally Posted by T_man

Wow Sean your squats with monster minis are amazing. Great journal.

Thanks, that was with my gear though, which makes me feel a lot more comfortable, even if I don't get a ton out of it.

_______________________________________________

Today's the best I've felt in a while, been making a point to get consistent sleep in 8+ hours a night, plus the sun was actually out today.

Flat Barbell Bench (had to warmup fast, group was at 205lbs when I got there)
45lbs x 20
135lbs x 6
185lbs x 3 (wrist wraps)
225lbs x 3 (belt on)
245lbs x 2
280lbs x 1
310lbs x 0 - got stuck about 2-3" off chest
275lbs x 3 - rep PR by 1 rep
275lbs x 2
-Probably should've just stuck with 275 and done triples today, but I felt good so I thought I'd give 310 a shot. I think I've been working to a max single on bench a little too often lately.

Chest Support Rows: lower/vertical handles
+45lbs x 8
+90lbs x 6
+125lbs x 3 sets x 8 reps (2 plates & a 35)

Incline DB Press
60lbs x 6
75lbs x 2 sets x 8 reps (wrist wraps on)
75lbs x 7

Rope Face Pulls
70lbs x 2 sets x 12 reps
60lbs x 12

Tricep Pushdowns
70lbs x 12
-would've done another set or two, but Dan & everyone was trying to head out

Posted by: CowPimp

216 eh? Big boy!

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

216 eh? Big boy!

Fatass is more appropriate.

Posted by: Seanp156

Yesterday's session: 3/5/2010

The group was doing 3 singles are 80% today... I did 90% (415/460) for the sake of having 4 plates on the bar. Plus I haven't taken any relatively heavy straight weight free squats in a long time.

Barbell Free Squats
45lbs x 10
45lbs x 10
135lbs x 6
225lbs x 5 (belt & wrist wraps on)
275lbs x 3
315lbs x 2
365lbs x 1
415lbs x 3 sets x 1 rep

Barbell Romanian Deadlifts
135lbs x 10
185lbs x 10
245lbs x 10
265lbs x 10
275lbs x 10 rep PR??
245lbs x 15 rep PR???

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

stretch & grip work
Got some video, I might try to get it up before work at 5, we'll see... If not, later tonight.

Posted by: Seanp156

Videos:
YouTube - Lexen Xtreme 3-5-2010 Squat Training
YouTube - 3-5-2010 Squat Training 3 singles @ 90% 415lbs
YouTube - 3-5-2010 Pete Speed Deadlift 315lbs + 110lbs of chains

Posted by: Seanp156

Speed Bench
45lbs x 20
45lbs x 15
95lbs x 8
135lbs x 3
Close Grip
155lbs x 2 sets x 2 reps (wrist wraps on)
Mid Grip
155lbs x 2 sets x 2 reps
Wide Grip
155lbs x 2 sets x 2 reps - 1min RIs

Pullups
BW x 9
BW x 8
BW x 7

Standing Military Press on squat machine
+90lbs x 10
+140lbs x 6
+160lbs x 3 sets x 8 reps

HS Rear Delt Rows
+90lbs x 10
+140lbs x 8
+200lbs x 3 sets x 10 reps

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

HS Preacher Curls
+45lbs x 8
+80lbs x 8
+80lbs x 5

15 mins stationary bike

stretch, rotator cuff work & band pull aparts

Reverse Hyper
BW x 2 sets x 15 reps

Thinking about taking a deload week next week. It's pretty much my last chance to before the meet, and I've been feeling more beat up than normal the last couple weeks.

Posted by: Seanp156

Deloading this week to hit the last 4 weeks before the meet fresh.

Barbell Free Squats (no belt)
45lbs x 12
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 10
225lbs x 10
225lbs x 12

Pull Throughs
4th pin from stack 2 sets x 12 reps
stack x 2 sets x 12 reps

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

Cybex Ab Crunch
#10 x 2 sets x 15 reps

DB Shrugs (no straps)
85lbs DBs x 3 reps x 20 reps

stretch & grip work

Reverse Hypers
BW x 2 sets x 15 reps

Posted by: Seanp156

Looks like I chose the perfect week to deload, woke up feeling like shit. Sluggish, weak, and my head wasn't ready to lift today. On the up side, my intermittent back issues are gone, feels the best it has in the past two weeks.

Close Grip Barbell Bench Press
45lbs x 20
45lbs x 15
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 sets x 10 reps (wrist wraps on)

Neutral Grip Pulldowns
120lbs x 6
140lbs x 3 sets x 12 reps

DB Seated Shoulder Press
40lbs x 6
55lbs x 3 sets x 10 reps

Rows on Horizontal Leg Press
+90lbs x 6
+140lbs x 2 sets x 10 reps

Dips
BW x 20
BW x 10
BW x 10

10 mins elliptical

stretch, rotator cuff work & band pull aparts

Reverse Hyper
BW x 2 sets x 15 reps - these seem to have helped my back more than anything

Posted by: Seanp156

First day about after deload, drank about 1/2 gallon of water during my workout, can't wait to see what it's like at Lexen...

Speed Box Squats to low box w/ about 2 second pause on box
45lbs x 2 sets x 10 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
245lbs x 6 sets x 2 reps (belt on)

Hyper Extensions
BW x 10
+25lbs x 8
+50bls x 6
+70lbs x 3 sets x 8 reps

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

DB Farmer's Walks
75lbs DB's x 3 round trips - 1-1.5 min RIs

stretch & reverse hypers BW x 3 sets x 12 reps

Posted by: Seanp156

Pretty bad day overall... Feeling half sick, but not bad enough to not train.

Reverse Blue Band Bench
225lbs x 5
275lbs x 3 (belt & wrist wraps on)
315lbs x 2
365lbs x 1
405lbs x 0 - this just felt really off, had my wrists cocked back pretty early and bar path was too high
405lbs x 0 - felt better, but still nothing after I got it ~2 inches off my chest
315lbs x 5
-I've done 365 x 3 and 375 x 2 with green bands at the other gym, but I guess this rack's a lot lower and even the blues don't give as much as the greens in a higher rack.

Chest Supported Rows
+45lbs x 8
+90lbs x 8
+115lbs x 2 sets x 8 reps
+115lbs x 10

Neutral Grip DB Presses
65lbs x 6
80lbs x 3 sets x 8 reps (wrist wraps on)

Rope Face Pulls
70lbs x 12
60lbs x 2 sets x 12 reps

Tricep Pushdowns
70lbs x 12
60lbs x 2 sets x 10 reps

rotator cuff work & band pull aparts

Posted by: Seanp156

Still a bit sick, but just a low grade fever really, not too bad. Just worked up to openers today, so I didn't have to go balls out.

Barbell Free Squats
45lbs x 3 sets x 10-12 reps
135lbs x 6
255lbs x 3 (belt & wrist wraps on)
345lbs x 1
400lbs x 1
-These were pretty big jumps for me, used to smaller jumps and a lot more warmups

Conventional Deadlifts
245lbs x 3
245lbs x 1
335lbs x 1
425lbs x 1
475lbs x 1
500lbs x 1

Standing Ab Pulldowns
90lbs x 3 sets x 12 reps

stretch & grip work

Reverse Hypers
BW x 2 sets x 12 reps

Posted by: Seanp156

Vid, my 500 pull is at 1:10 in, hoping to get 555 at the meet
YouTube - Mar 19, 2010 Training

Posted by: Seanp156

Today's workout:

Speed Bench
45lbs x 2 sets x 20 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 RIs

Neutral Grip Pullups
BW x 3 sets x 8 reps

Standing Barbell Military Press
45lbs x 12
95lbs x 8
115lbs x 4
135lbs x 2 sets x 8 reps
135lbs x 6

1-arm DB Rows
70lbs x 6
85lbs x 3 sets x 8 reps

stretch, rotator cuff work, band pull aparts & reverse hypers

Posted by: Seanp156

Speed Deadlifts from floor
135lbs x 8
135lbs x 3
185lbs x 3
225lbs x 3 (belt on)
275lbs x 6 sets x 2 reps - ~1min RIs

Front Squats - just felt like doing them today, haven't done them for a long time
45lbs x 2 sets x 8 reps
135lbs x 6
185lbs x 3 (belt on)
225lbs x 8
225lbs x 3 sets x 6 reps

~70 degree decline situps
BW x 20
BW x 2 sets x 12 reps

HS Standing Shrugs
+180lbs x 12
+270lbs x 3 sets x 12 reps

stretch & reverse hypers

Posted by: Seanp156

Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
185lbs x 3 (wrist wraps on)
225lbs x 3
255lbs x 2
275lbs x 2, missed 3rd
275lbs x 2, 2nd was a grinder
275lbs x 1, missed 2nd
-Was hoping for 3x3 at 275lbs, but my strength was nowhere to be found

Chest Support Rows against choked monster mini band
+45lbs x 8
+90lbs x 3 sets x 8 reps

DB Neutral Grip Presses
65lbs x 6
80lbs x 3 sets x 8 reps (wrist wraps on)

Rope Face Pulls
70lbs x 3 sets x 12 reps

Tricep Pushdowns on Cable machine
70lbs x 3 sets x 10 reps

rotator cuff work & band pull aparts

Posted by: Seanp156

Decent day today... Sort of a half deload since everyone else was deloading this week.

Barbell Free Squats
55lbs x 10
145lbs x 6
235lbs x 5 (belt & wrist wraps on)
285lbs x 3
325lbs x 3 sets x 5 reps

Chain Suspended good mornings with Giant Cambered Bar
155lbs x 2 sets x 6 reps
205lbs x 5
205lbs + 40lbs of chains x 5
205lbs + 90lbs of chains x 3 sets x 5 reps
-chains are mostly on the floor at bottom & mostly off floor at the top

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

Sled Drags
sled + 155lbs of weight x 1 round trip, forwards one way, backwards on the way back

sled + 125lbs of weight x 1 round trip, forwards one way, backwards on the way back

stretch

Posted by: Seanp156

Speed Bench Press
45lbs x 2 sets x 15-20 reps
95lbs x 8
135lbs x 2
Close Grip
165lbs x 2 sets x 3 reps (wrist wraps on)
Mid Grip
165lbs x 3
155lbs x 3
Wide Grip
155lbs x 2 sets x 3 reps
-These felt slow/off today... Also realized after the 1st mid grip set, I went 10lbs heavier than I intended to today

Neutral Grip Pullups
BW x 6
BW + 25lbs x 3 sets x 5 reps

Standing Barbell Military Press
45lbs x 10
95lbs x 8
115lbs x 4
145lbs x 3 sets x 6 reps (wrist wraps on)
145lbs x 5, failed 6th... Probably should've called it done after 3rd set

1-arm DB Rows
75lbs x 6
95lbs x 2 sets x 6 reps
95lbs x 8

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

stretch, rotator cuff work, band pull aparts & reverse hypers

Posted by: Seanp156

Speed 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
275lbs x 6 sets x 2 reps
225lbs x 2
225lbs x 3 - Playing around with hand placement on the last couple sets. I feel a lot more comfortable with a narrower grip on the bar than the wider grip I've been using lately.

Romanian Deadlifts
135lbs x 8
185lbs x 6
225lbs x 6
255lbs x 3 sets x 10 reps

Decline Situps
+25lbs x 8
+60lbs x 6
+80lbs x 3 sets x 8 reps

DB Farmer's Walks
80lbs DBs x 3 round trips ~1-1.5 min RIs
-grip barely held on the last trip, ripped open a callous a little bit.

stretch & reverse hypers

Posted by: fufu

How soon is that PL competition?

Posted by: Seanp156

April 24th, only have about 2.5 weeks of training left.

Posted by: fufu

Don't forget to drink your ovaltine!

Posted by: Seanp156

Quote:

Originally Posted by fufu

Don't forget to drink your ovaltine!

I'm good.

Posted by: Seanp156

Sort of a weird bench day, but I got some decent work in...

Flat barbell warmups (We were told this competition bar is 50lbs, felt like 55 to me)
50lbs x 4 sets x 12-20 reps
140lbs x 5
190lbs x 3 (wrist wraps on)

3-Board Presses
230lbs x 3 (belt on)
250lbs x 1
280lbs x 1
320lbs x 0 - took it down too slow, a little in and out of my groove
310lbs x 1 - fast & easy, so I went back up...
320lbs x 0 - better than the first attempt, came off boards fast, but lost it higher up
310lbs x 1 - relatively easy again
310lbs x 1 - had to work for this one

Chest Supported Rows against choked mini band
+50lbs x 8
+75lbs x 6
+95lbs x 3 sets x 8 reps

DB Neutral Grip Presses
65lbs x 6
85lbs x 2 sets x 8 reps (wrist wraps on) - maybe rep PR???

Rope Face Pulls
60lbs x 2 sets x 15 reps

Tricep Pushdowns
70lbs x 2 sets x 12 reps

rotator cuff work & band pull aparts

Posted by: Seanp156

Barbell Squats with Reverse Monster mini bands
55lbs x 3-4 sets of 8-12 reps
added bands
255lbs x 5 (wrist wraps on)
345lbs x 3 (belt on)
435lbs x 1
485lbs x 1
525lbs x 1
-Shut it down here, goal is to hit 525 again next week with just the normal reverse mini bands instead of the monster minis

Green (average) reverse band Deadlifts
245lbs x 5
245lbs x 3 (belt on)
325lbs x 3
415lbs x 1
465lbs x 1
515lbs x 1
565lbs x 1
605lbs x 1 - PR I've done 600 x 1 before, but the bands I'm pretty sure deloaded a decent bit more than these ones do, either way, still a PR.

Standing Ab Pulldowns with Rope
90lbs x 12 - noticed my hand was bleeding from deadlifts, so switched ab exercises.

Standing Abs with arm loops
70lbs x 10
80lbs x 3 sets x 12 reps
90lbs x 12

Stretch & Reverse hypers

Got some video, might get it up later tonight or sometime tomorrow/tomorrow night.

Posted by: Seanp156

Speed Bench Press
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 3 (wrist wraps on)
Close Grip
165lbs x 2 sets x 2 reps
Mid Grip
165lbs x 2 sets x 2 reps
Wide Grip
165lbs x 2 sets x 2 reps - 1 min RIs
-These felt pretty good today, nice and quick, much better than last week.

Pullups
BW x 3
BW + 25lbs x 4 sets x 5 reps

Standing Barbell Military Presses
45lbs x 10
95lbs x 6
115lbs x 4
135lbs x 3 (wrist wraps on)
155lbs x 3 sets x 5 reps
-Felt relatively strong on these today

1-arm DB Rows
85lbs x 6
100lbs x 3 sets x 6 reps per arm

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

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

10 mins stationary bike

stretch, rotator cuff work & band pull aparts

Friday's training session:
YouTube - 4-2-2010 Lexen Squat & Deadlift Training

Posted by: Seanp156

Speed 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)
245lbs x 6 sets x 2 reps - 1 min RIs

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

Glute Ham Raises
BW x 5
BW x 8
BW x 8

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

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

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

stretch & reverse hypers

Posted by: fufu

Quote:

Originally Posted by Seanp156

Speed Bench Press
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 3 (wrist wraps on)
Close Grip
165lbs x 2 sets x 2 reps
Mid Grip
165lbs x 2 sets x 2 reps
Wide Grip
165lbs x 2 sets x 2 reps - 1 min RIs
-These felt pretty good today, nice and quick, much better than last week.

Pullups
BW x 3
BW + 25lbs x 4 sets x 5 reps

Standing Barbell Military Presses
45lbs x 10
95lbs x 6
115lbs x 4
135lbs x 3 (wrist wraps on)
155lbs x 3 sets x 5 reps
-Felt relatively strong on these today

1-arm DB Rows
85lbs x 6
100lbs x 3 sets x 6 reps per arm

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

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

10 mins stationary bike

stretch, rotator cuff work & band pull aparts

Friday's training session:
YouTube - 4-2-2010 Lexen Squat & Deadlift Training

Nice lock out.

Posted by: Seanp156

Quote:

Originally Posted by fufu

Nice lock out.

Thanks, that was the last week we're pulling heavy before the meet, so I decided I might as well go balls out. I'd say that was probably in my top 3 most difficult deadlifts along with 315lbs bar weight + 300-350lbs of band tension, and 405lbs bar weight + 200lbs of chains. I'm not sure if we'll be pulling at all anymore til the meet, but if we do, it'll probably just be speed pulls this week or next.

Posted by: Seanp156

Decent day today, wanted to get some volume work in with some moderate doubles. Next week I'll probably just go to my opener for 1-3 singles of paused reps.

Green (average) Reverse Band Bench
135lbs x 12
135lbs x 6
225lbs x 3
225lbs x 3 (belt & wrist wraps on)
275lbs x 3
315lbs x 2
335lbs x 2
355lbs x 1, missed 2nd about half way up
335lbs x 2 or 3 sets x 2 reps

Chest Supported Rows
+45lbs x 8
+90lbs x 8
+115lbs x 3 sets x 8 reps

Neutral Grip DB Press
60lbs x 6
75lbs x 3 sets x 10 reps (wrist wraps on)

Rope Face Pulls
70lbs x 3 sets x 12 reps

Tricep Pushdowns on cable
70lbs x 12
70lbs x 10
70lbs x 12

stretch, rotator cuff work, band pull aparts & reverse hypers

Posted by: Seanp156

Not too bad today... I was able to go heavier this week with the reverse red bands than I did last week with the black bands... Weird, guess I was just tired/weak that day.

Barbell Free Squats w/ Reverse Red Bands - deload about 80-100lbs at the bottom and around 40 at the top
60lbs x 10
150lbs x 3
240lbs x 3 (belt & wrist wraps on)
330lbs x 2
420lbs x 1
470lbs x 1
530lbs x 1
540lbs x 1 - form was a little better than 530

2.5" platform + 2 pad elevated deadlifts
225lbs x 3
315lbs x 1
405lbs x 1
455lbs x 1
495lbs x 1
-Cut it here, no more deadlifting til the meet.

Declined Situps
light sandbag x 10
heavy sandbag x 10
heavy sandbag x 8

Standing Ab Pulldowns
90lbs x 3 sets x 12 reps

Sled Drags
3 plates x 4 75 yard trips (2 150 yard trips)

stretch & reverse hypers

Posted by: Seanp156

Vid, as always, I'm "Pud":

YouTube - Lexen Xtreme Squat Training

Posted by: Curt James

Quote:

Originally Posted by Seanp156

Barbell Free Squats w/ Reverse Red Bands - deload about 80-100lbs at the bottom and around 40 at the top
(snip)
540lbs x 1 - form was a little better than 530
(snip)

Posted by: fufu

Quote:

Originally Posted by Seanp156

Vid, as always, I'm "Pud":

YouTube - Lexen Xtreme Squat Training

Those are some fucking wide stances those guys use!

Posted by: Seanp156

Quote:

Originally Posted by Curt James

Heh, not appropriate, as you can see, I'm one of the weaker lifters there.

Quote:

Originally Posted by fufu

Those are some fucking wide stances those guys use!

Heh, yeah. With their gear, and I guess the hip strength they've built up the can handle it; they get more out of their gear that way. Some of them still go that wide when they use briefs only and no suit.

Btw, wtf, get on aim more often.

Posted by: Seanp156

Speed Bench Press
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 2
155lbs x 2
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 RIs

Pullups
BW x 3 sets x 8 reps

Standing Barbell Military Press
45lbs x 10
95lbs x 6
115lbs x 4
135lbs x 2 sets x 8 reps
135lbs x 9, missed 10

1-arm DB Rows
75lbs x 6
95lbs x 5 (straps)
110lbs x 3 sets x 5 reps

stretch, rotator cuff work & band pull aparts

Posted by: fufu

Quote:

Originally Posted by Seanp156

Heh, not appropriate, as you can see, I'm one of the weaker lifters there.

Heh, yeah. With their gear, and I guess the hip strength they've built up the can handle it; they get more out of their gear that way. Some of them still go that wide when they use briefs only and no suit.

Btw, wtf, get on aim more often.

yes my son

Posted by: Curt James

Quote:

Originally Posted by Seanp156

Heh, not appropriate, as you can see, I'm one of the weaker lifters there.

Weaker from your perspective maybe, but from where I'm standing in the gym (near the pink vinyl-covered dumbbells) it's not weak at all.

Posted by: Curt James

Quote:

Originally Posted by raiundazan

happy birthday

YouTube Video

Edit:

It's nowhere near your birthday, is it?

Posted by: Seanp156

Quote:

Originally Posted by Curt James

YouTube Video

Edit:

It's nowhere near your birthday, is it?

Well, even though that guy WAS a troll/spambot or something... My B-day is in a couple weeks.

Posted by: CowPimp

Once again you're lookin' like a badass. I like the reverse band deadlift. Your lift was much prettier than the other guys too, heh. You're starting to get that powerlifter look too. You just look solid. You look like you would smash some dude's head with your bare hands, haha.

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

Once again you're lookin' like a badass. I like the reverse band deadlift. Your lift was much prettier than the other guys too, heh. You're starting to get that powerlifter look too. You just look solid. You look like you would smash some dude's head with your bare hands, haha.

I find that funny for a few reasons:
1) I thought the "powerlifter look" was a nice big fat torso.

2) I feel fat, not solid

______________________________________________

Speed 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 6 sets x 3 reps - 1 min RIs

Glute Ham Raises
BW x 4 sets x 10 reps - legs felt a little rubbery after this

~70 degree delcined Situps
BW x 20
BW x 15
BW x 12

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

stretch & reverse hypers

Posted by: Seanp156

Last heavy bench day today. Took 3 singles at my opener with pause & rack commands
DB warmups
33lbs DBs x 15

Flat Barbell Bench
135lbs x 6
185lbs x 3 (wrist wraps on)
225lbs x 3
245lbs x 1
275lbs x 3 sets x 1 rep - all paused for 1-2 seconds til press command

Chest Supported Rows
+45lbs x 10
+90lbs x 10
+100lbs x 10
+100lbs x 10
+100lbs x 12

Neutral Grip DB Press
60lbs x 6
75lbs x 3 sets x 10 reps (wrist wraps on)

Rope Face Pulls
60lbs x 3 sets x 15 reps

Tricep Pushdowns
70lbs x 3 sets x 10 reps

stretch, rotator cuff work, band pull aparts & reverse hypers

Posted by: Seanp156

Last semi-heavy training day today... Just gonna do some light stuff next week so I don't get too stiff sitting around.

Barbell Free Squats
55lbs x 10
145lbs x 6
235lbs x 5 (belt & wrist wraps on)
285lbs x 3
325lbs x 1
375lbs x 1 (knees wrapped to see how it felt, won't be using them at the meet)

Hyper Extensions w/ Giant Cambered Bar
BW x 10
+25lbs plate x 6
bar x 3 sets x 8 reps, not sure what it weighs, maybe 60ish

Declined Situps
small sandbag x 3 sets x 20 reps

Standing Ab Pulldowns
90lbs x 2 sets x 10 reps

Standing abs on GHR w/ green band
x30

Sled Drags
sled + 95lbs x 4 150 yard trips

stretch & reverse hypers

Posted by: Seanp156

Flat DB Bench
35lbs x 10
55lbs x 3 sets x 10 reps

Pullups
BW x 3 sets x 5 reps

Dips
BW x 3 sets x 10 reps

Rows on Horizontal Leg Press
+90lbs x 3 sets x 12 reps

5 mins treadmill walking

stretch, rotator cuff work, band pull aparts & reverse hypers

Posted by: DOMS

Quote:

Originally Posted by Seanp156

375lbs x 1

Damn...

Posted by: Seanp156

Quote:

Originally Posted by DOMS

Damn...

That's pretty light.

Posted by: DOMS

Quote:

Originally Posted by Seanp156

That's pretty light.

You make me feel like a woman. Wait...no, I've seen the journals the chicks keep here.

Maybe a 6 six year old girl...

Posted by: Seanp156

Quote:

Originally Posted by DOMS

You make me feel like a woman. Wait...no, I've seen the journals the chicks keep here.

Maybe a 6 six year old girl...

And she makes me feel like a 6 year old girl:

YouTube - Laura Phelps-Sweatt - M/E Squat Workout 10/24/09

YouTube - Laura Phelps-Sweatt - 510 pound bench press at the SPF Guerilla Squad Classic 3/27/10

YouTube - Laura Phelps-Sweatt - 550 lb. deadlift

She's squatted over 730 in a meet, and she's going to be lifting at the same meet as myself and a few guys from our gym.

Posted by: DOMS

She makes want death by snu-snu.

Posted by: Seanp156

Barbell Free Squats
45lbs x 2 sets x 12 reps
45lbs x 2 sets x 8 reps

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

Decline Situps
BW x 3 sets x 15 reps

Standing Ab Pulldowns
80lbs x 2 sets x 10 reps

10 mins stationary bike

stretch & reverse hypers

Posted by: fufu

Hope the meet was a success. Fufu looks forward to videos!!!

Posted by: Seanp156

It seemed like this meet was cursed or something... Organizational issues, one thing after another, lots of things went wrong for lots of lifters, a number of bomb outs(though that's somewhat normal). The only positive thing I can say for myself is at least I didn't bomb out, and I got another meet under my belt.

After not squatting 450+, I missed my chance of getting a 1300+ total, at that point all I really wanted was a 555 deadlift, but that didn't happen either.

Attempt went:
Squat
1st: 400lbs, good
2nd: 430lbs, miss don't know what happened here
3rd: 430lbs, good - looked high, but judges gave it to me, but if I went any lower, the bar would've hit the support straps. If I pause the video at the lowest point, it looks "vaguely parallel".

Bench
1st: 275lbs, good - fairly easy
2nd: 290lbs, miss - got it to about 2/3 up and couldn't lock it out
2nd: 290lbs, miss - same
-I didn't expect 290 to give me that much trouble, I think it's from lack of consistent board pressing the last few months.

Deadlift
1st: 500lbs, good, easy
2nd: 555lbs, miss - got it to the bottom of my knees, but my hips were too high and out of position to keep it moving
3rd: 555lbs, miss - hardly budged it, nothing left

Got some vids, I'll post some of them later today maybe. Besides mine, I also got a few videos of 2nd & 3rd flight deadlifts from other Lexen members when I was done lifting.

My erector are pretty damn sore today. Depending how I feel, I might not do anything at Lexen this week.

Posted by: DOMS

Don't beat yourself up, Sean. If it was easy and always doable, you wouldn't waste your time.

However, I'm still going to sit you in the "lazy git" corner with Gaz.

Posted by: Seanp156

Quote:

Originally Posted by DOMS

However, I'm still going to sit you in the "lazy git" corner with Gaz.

Huh, what's this about?

Posted by: DOMS

Quote:

Originally Posted by Seanp156

Huh, what's this about?

You're even too lazy to look it up.

Posted by: Seanp156

Quote:

Originally Posted by DOMS

You're even too lazy to look it up.

Pshh, gimme a break, I was up for 21 hours yesterday, and at a meet for 12 of them. I did sleep for about 12 hours though, but still feel worn out.

Posted by: DOMS

Quote:

Originally Posted by Seanp156

Pshh, gimme a break, I was up for 21 hours yesterday, and at a meet for 12 of them. I did sleep for about 12 hours though, but still feel worn out.

Notwithstanding the fact that you pull more than I calf raise: off to the lazy git corner!

Seriously though, even though you felt it wasn't the best, your numbers are outstanding.

Posted by: Seanp156

Vids:

YouTube - Sean "Pud" 430lbs Squat 3rd attempt
YouTube - Sean "Pud" 275lbs bench 1st attempt
YouTube - Sean "Pud" 500lbs deadlift 1st attempt
YouTube - Dave Underwood 565lbs deadlift 3rd attempt
YouTube - McLovin 640lbs deadlift 2nd attempt

Posted by: fufu

Kind of surprised you missed those deadlifts and squats, the first attempts looked very good. Especially the 500 lb dead lift, that looked easy.

Very good all things considered though, those are all meet PR's are they not?

btw, was that meet in a hotel?

Posted by: Seanp156

Quote:

Originally Posted by fufu

Kind of surprised you missed those deadlifts and squats, the first attempts looked very good. Especially the 500 lb dead lift, that looked easy.

Very good all things considered though, those are all meet PR's are they not?

btw, was that meet in a hotel?

I was a little surprised my 2nd attempts were that hard too, guess it just wasn't my day. They are all meet PRs, but considering I haven't done a meet for 3 years and I've gotten quite a bit stronger during that time, that's to be expected. Yeah, the meet was in a hotel, lots of meets are.

Posted by: Seanp156

Was debating whether or not to train today since I've gotten about 11 hours of sleep combined the past 3 nights, but figured it had been 6 days since the meet so I need to get back into it. Trained at the North gym by my house today, and realized how spoiled I am having a monolift to squat with, I used to be so much more comfortable walking out weight.

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

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 8
225lbs x 8
275lbs x 6
295lbs x 2 sets x 8 reps

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

stretch & reverse hypers

Posted by: Seanp156

Standing Barbell Military Press
45lbs x 2 sets x 10-12 reps
95lbs x 8
115lbs x 6
135lbs x 6 (wrist wraps on)
165lbs x 5
135lbs x 2 sets x 8 reps
-probably try and hit 185x3 next week

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

Neutral Grip DB Press w/ miniband in hands & around back
60lbs x 6
75lbs x 3 sets x 8 reps
-These help overload the last 3/4 of the press or so

HS Rear delt rows
+140lbs x 8
+180lbs x 3 sets x 10 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Barbell Speed Squats to low 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 2 reps (belt on)

Glute Ham Raises
BW x 2 sets x 10 reps

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

Bulgarian Squats
30lbs DBs x 6 reps per leg
60lbs DBs x 2 sets x 8 reps per leg
-Haven't done these forever, nearly killed me

stretch

Posted by: Seanp156

Not a too bad today, felt decent. Haven't done reverse band bench with just the lights before so I wasn't too sure what to expect, didn't seem tons different than the averages, maybe 30-40lbs.

Reverse Band Bench Press with Light bands
45lbs x 3 sets x 12 reps
added bands
135lbs x 6
185lbs x 5
225lbs x 3 (belt & wrist wraps on)
275lbs x 2
315lbs x 1
335lbs x 1 - Might have 345-355 in me.

3-Board Press w/ Reverse light bands
315lbs x 5 sets x 3 reps

Supersets of Chest Supported Rows & Chain Tricep Extensions
CSR's:
+45lbs x 10
+90lbs x 6
+115lbs x 8
+125lbs x 3 sets x 8 reps

Chain Tricep Extensions
EZ curl bar w/ 2.5lbs plate & 55lbs chain per side
x8
x7
x5
x5

Rope Face Pulls
60lbs x 3 sets 12 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

First time in both briefs & suit in a while.

Barbell Free Squats
45lbs x 2 sets x 10-12 reps
135lbs x 6
225lbs x 5 (belt & wrist wraps on)
315lbs x 3 (briefs & suit on)
405lbs x 3 sets x 3 reps
-Had a little trouble hitting depth on the first set or 2, taking it down faster helped on the 3rd.

Pin 3 rack deadlifts, bar was about 1-1.5 inches below bottom of knee
135lbs x 10
225lbs x 6
315lbs x 1
405lbs x 1
495lbs x 1
545lbs x 1
565lbs x 1 - PR for pin height???
585lbs x 0 - no gas left, don't think I moved it

Standing Ab Pulldowns on cable w/ rope grip
90lbs x 10
100lbs x 10
100lbs x 12
100lbs x 10

Standing abs on GHR
Green band x 30

sled drags
sled + 3 plates and a couple 5's
x 3 70 yard trips forward & 3 trips backward

stretch & reverse hypers

Posted by: Seanp156

Speed Box squats to low box (maybe 12" box?)
45lbs x 2 sets x 10-12 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 4 sets x 2 reps -1 min RIs
-Speed weight felt fairly good for going to a box this low, also widened stance a little bit.

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

Hyper Extensions
BW x 8
+25lbs x 8
+50lbs x 6
+65lbs x 3 sets x 10 reps

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

Cybex Ab Machine
#10 x 12
#10 x 15

stretch & reverse hyper

Posted by: Seanp156

Well, we did declines today... First time I've done them in maybe... 2 years? Warmups felt awkward and heavy, but much better once I got to 230.

Decline Bench
50lbs x 2 sets x 10-15 reps
140lbs x 6
190lbs x 3 (wrist wraps on)
210lbs x 3
230lbs x 3 (belt on)
250lbs x 1
270lbs x 1
280lbs x 1
290lbs x 1
300lbs x 1
310lbs x 0, barely missed this, so close. Probably could've gotten it if I went to it from 270-290.

Chest Supported Rows
+45lbs x 10
+90lbs x 8
+115lbs x 4 sets x reps

Lying Tricep Extensions
12kg Kettlebell x 10
12kg Kettlebell x 12
16kg Kettlebell x 10
16kg Kettlebell x 11, missed 12th

Rope Face Pulls
70lbs x 3 sets x 12 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

First day in any sort of real gear today.

Barbell Box Squats
55lbs x 2 sets x 10 reps
145lbs x 6
235lbs x 3 (belt & wrist wraps on)
325lbs x 3 (single ply briefs on)
375lbs x 2
415lbs x 2 (Metal Ace Pro suit on) - Free squats from here on
475lbs x 1
505lbs x 1
555lbs x 1 "gear whore" PR
595lbs x 1 "gear whore" PR
-If I had though about it, I would have put the 2.5's on for 600.

Conventional Deadlifts from floor
135lbs x 10
225lbs x 3 (belt on)
added light bands to pull against
225lbs x 3
315lbs x 3 sets x 3 reps
365lbs x 3 sets x 3 reps

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

Sled Drags
Sled + 3 plates for 4 75 yard trips

stretch & reverse hypers

Posted by: Seanp156

Vid, my squat's 0:52 in
YouTube - May 14 Training.wmv

Posted by: fufu

Nice squat, have you considered competing with gear?

Posted by: Seanp156

Quote:

Originally Posted by fufu

Nice squat, have you considered competing with gear?

I'm going to from here on in, at least until I get bored and want to do a raw meet or something... I still need to get my hands on a bench shirt though... Either gotta ask if anyone has one I can borrow/have, or wait til I save up some $$$ during the summer.

Posted by: fufu

Quote:

Originally Posted by Seanp156

How much does a decent one cost?

Posted by: Seanp156

Quote:

Originally Posted by fufu

How much does a decent one cost?

Depends on a few things... Whether it's single or double ply, and also the company... I'll probably go double ply since I'll mostly be competing in the IPA for now. If I go with Metal gear (Elite FTS's line) a decent one will be around $200-250... If I go with Inzer, I could get something decent for around $150...

A lot of people at our gym seem like Inzer gear better for the most part, but There's a few advantage to going with Metal gear for us.
1) Elite FTS is in London, OH, which is about a 45ish minute drive away for me.
2) Since you can purchase in person, you can get fitted/try the gear on there to make sure it fits right.
3) If you go there with cash in hand, the usually give you a better deal than their online prices.

With Inzer, I'd have to order online, and they can take a LONG time to get stuff shipped to you, so if it doesn't fit right, it could take a long time to send it back and get the right size.

Posted by: Seanp156

Standing Barbell Military Press
45lbs x 2 sets x 10-12 reps
95lbs x 8
115lbs x 6
135lbs x 3 (wrist wraps on)
155lbs x 3 (belt on)
185lbs x 2 - PR harder than I thought it'd be, wanted 3, but felt pretty lightheaded during the 2nd rep so called it
145lbs x 8
145lbs x 6

Pullups
BW x 3 sets x 8 reps

Neutral Grip DB Presses w/ mini band around back
55lbs x 8
75lbs x 2 sets x 8 reps
75lbs x 9, missed 10th

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

DB Hammer Curls
30lbs x 6 reps per arm
45lbs x 8 reps per arm
45lbs x 6 reps per arm

stretch, rotator cuff work & band pull aparts

Posted by: fufu

Still, a solid PR.

Posted by: Seanp156

Didn't make it to Lexen today.

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 4
255lbs x 5 - got a lift off & spotter here
255lbs x 4

Close Grip 4-Board Press
275lbs x 3
285lbs x 3
295lbs x 2, missed 3rd

Neutral Grip T-Bar Rows
+45lbs x 10
+90lbs x 8
+115lbs x 6
+135lbs x 3 sets x 6 reps

DB Tricep Extensions
30lbs x 2 sets x 12 reps
30lbs x 2 sets x 10 reps

Rope Face Pulls
90lbs x 15
100lbs x 3 sets x 12 reps

stretch, rotator cuff work, band pull aparts & reverse hypers

BW was 212

Posted by: Seanp156

Been sick since Friday last week, still have a bit of a cough and congestion, but well enough to train.

Front Squats
45lbs x 2 sets x 12 reps
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 3 (belt on)
245lbs x 3 sets x 5 reps

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

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

HS Standing Machine Shrugs
+180lbs x 12
+230lbs x 12
+230lbs x 2 sets x 15 reps

stretch & grip work

Posted by: fufu

Fufu was wondering where Sean was! Good luck with your recovery.

Posted by: Seanp156

Reverse Band Bench w/ Green band (average)
50lbs x 4 sets x 10-15 reps
added bands
140lbs x 6
230lbs x 3 (wrist wraps on)
280lbs x 3 (belt on)
320lbs x 1
350lbs x 1
370lbs x 1 - Maybe PR with Lexen's band setup??
320lbs x 3
320lbs x 4

Chest Supported Rows
+45lbs x 8
+90lbs x 8
+115lbs x 6
+135lbs x 3 sets x 6 reps

Kettle Bell Tricep Extensions
12kg's x 10
16kg's x 3 sets x 10 reps

Seated Rope Face Pulls
60lbs x 12
70lbs x 12
80lbs x 2 sets x 12 reps

stretch, rotator cuff work & band pull aparts

Posted by: fufu

You feeling better?

Posted by: Seanp156

Quote:

Originally Posted by fufu

You feeling better?

Yep, still a little congestion, but feel fine physically.

__________________________________________

Barbell Box squats Against Blue (Strong) Bands starting with 4 pads on box
60lbs x 5
150lbs x 5
200lbs x 5 (belt & wrist wraps on)
240lbs x 3 (briefs on)
290lbs x 4 sets x 2 reps
went to 5 pads
330lbs x 1
went to 6 pads
380lbs x 1
420lbs x 1

Conventional deadlifts on Jumpstretch band platform against monster mini bands
-These had crazy amounts of band tension
135lbs x 4 singles
185lbs x 4 singles

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

Sled Drags
sled + 2 plates x 2 75 yard trips forwards & 2 75 yard trips backwards

stretch & reverse hyper

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

Pullups
BW x 10
BW x 8
BW x 7
-Need to get back to being able to do 3x10

Standing Military Press on squat machine
+90lbs x 8
+140lbs x 2 sets x 10 reps
+140lbs x 8, rest 10 sec, +2 reps

HS Rear Delt Rows
+140lbs x 8
+180lbs x 10
+200lbs x 3 sets x 10 reps

seated DB Hammer Curls
45lbs x 2 sets x 6 reps per arm
40lbs x 8 reps per arm

stretch, rotator cuff work, band pull aparts & reverse hyper

Posted by: Curt James

^Great workout. I'm especially envious of...

Pullups
BW x 10
BW x 8
BW x 7

Nice.

Posted by: fufu

Got any other potential meets in mind for the future?

Posted by: Seanp156

Quote:

Originally Posted by Curt James

^Great workout. I'm especially envious of...

Pullups
BW x 10
BW x 8
BW x 7

Nice.

Thanks, they should be better though... My best was 3x10

Quote:

Originally Posted by fufu

Got any other potential meets in mind for the future?

Probably around October. There's a number of people doing meets in July, but I need time to save up money for gear, and get training time in it before I do another.

Posted by: Seanp156

Felt kinda off today on bench.

Flat Barbell Bench
45lbs x 3 sets x 12-15 reps
135lbs x 6
185lbs x 5 (wrist wraps on)
225lbs x 3 (belt on)
245lbs x 1
275lbs x 1
Added 3 board
295lbs x 1, - got off groove a little
305lbs x 1 - good, fairly quick
315lbs x 1 - ass came off bench a little, got out of groove... Might be a PR to 3-board, not sure, may have done it one or two other times

Chest Supported Rows
+45lbs x 8
+90lbs x 8
+115lbs x 8
+125lbs x 3 sets x 8 reps

Neutral Grip DB Presses with mini band around back
65lbs x 8
80lbs x 8
80lbs x 6

Seated Rope Face Pulls
70lbs x 12
80lbs x 3 sets x 12 reps

Kettlebell Tricep Extensions
16kg x 3 sets x 10 reps

rotator cuff work, band pull aparts & reverse hyper

Posted by: Seanp156

Almost died today.

Barbell Free Squats
60lbs x 8
150lbs x 6
240lbs x 5 (belt & wrist wraps on)
330lbs x 3 (briefs on )
380lbs x 2
420lbs x 1
470lbs x 1 (Metal Ace Pro Suit on)
510lbs x 1
560lbs x 0 - Got buried, don't know what happen... Not sure if I blacked out for a split second, or if I was just tired, the heat got to me and didn't stay tight. I've done ~40lbs more than this, and 510 went up easy.
-My original plan was to go to 5 plates (510) and do 2 or 3 doubles, but I got talked into going heavier.

Conventional Deadlifts
135lbs x 8
225lbs x 3 (belt on)
315lbs x 3
365lbs x 2
405lbs x 1
455lbs x 1
495lbs x 3 - rep PR, but each rep was progressively uglier

Standing Ab Pulldowns
90lbs x 4 sets x 12 reps

Sled Drags
Sled + ~125lbs of weight for 4 x 75 yard trips

stretch & reverse hyper

Posted by: fufu

Quote:

Originally Posted by Seanp156

Almost died today.

Barbell Free Squats
60lbs x 8
150lbs x 6
240lbs x 5 (belt & wrist wraps on)
330lbs x 3 (briefs on )
380lbs x 2
420lbs x 1
470lbs x 1 (Metal Ace Pro Suit on)
510lbs x 1
560lbs x 0 - Got buried, don't know what happen... Not sure if I blacked out for a split second, or if I was just tired, the heat got to me and didn't stay tight. I've done ~40lbs more than this, and 510 went up easy.
-My original plan was to go to 5 plates (510) and do 2 or 3 doubles, but I got talked into going heavier.

Conventional Deadlifts
135lbs x 8
225lbs x 3 (belt on)
315lbs x 3
365lbs x 2
405lbs x 1
455lbs x 1
495lbs x 3 - rep PR, but each rep was progressively uglier

Standing Ab Pulldowns
90lbs x 4 sets x 12 reps

Sled Drags
Sled + ~125lbs of weight for 4 x 75 yard trips

stretch & reverse hyper

lol, shit son!

Still, you went on to a 1337 deadlift PR, one of heaviest PR's I've ever seen on IM. Did you get that one on film?

Posted by: fufu

Oh, and this I found this clip of Andrew the other day -

enjoy

YouTube - Opera Kid-High Voice

Posted by: Seanp156

Quote:

Originally Posted by fufu

lol, shit son!

Still, you went on to a 1337 deadlift PR, one of heaviest PR's I've ever seen on IM. Did you get that one on film?

I think HeavyBomber still beats me, heh. I think Pete got it on camera, probably won't be up for a while.

That video might have been accurate for andrew ~4-5 years ago.

Posted by: fufu

Nah, that is definitely from last weekend.

Posted by: Seanp156

Wow, Pete actually used my name instead of "Pud"
YouTube - Lexen Xtreme Sean Pomeroy 495 X 3

Posted by: fufu

Nice video.

Do you always wear long pants when deadlifting? I converted to pants only recently cause I've been cutting the shit out of my shins, I never remember getting cut so much in the past though.

Posted by: fufu

Quote:

Originally Posted by Seanp156

Wow, Pete actually used my name instead of "Pud"
YouTube - Lexen Xtreme Sean Pomeroy 495 X 3

Don't worry, he made sure to put it in the description.

Posted by: Seanp156

Quote:

Originally Posted by fufu

Nice video.

Do you always wear long pants when deadlifting? I converted to pants only recently cause I've been cutting the shit out of my shins, I never remember getting cut so much in the past though.

Yeah, mostly because of that... I did wear shorts a few times at Lexen, since it's hot as hell there as there's no AC, but I always end up bleeding on the bar if I wear shorts, and I don't have deadlift/high socks... I think high socks might be more uncomfortable than long pants to be honest. Though, at meets, I'll need to get some socks for deadlifting... Some feds require it so they don't have to sanitize the bar when people bleed on it.

Posted by: Seanp156

Speed Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 3
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 - min RIs

Pullups
BW x 5
BW + 30lbs x 3 sets x 5 reps

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

Neutral Grip Cable Rows
3 or 4 sets of 10

stretch, rotator cuff work & band pull aparts, reverse hyper

Posted by: fufu

Pretty good weighted pull ups, I haven't seem those in here often.

Posted by: Seanp156

Quote:

Originally Posted by fufu

Pretty good weighted pull ups, I haven't seem those in here often.

I try to do em once every 4 weeks or so.

____________________________________________

Hips felt a little tight today, haven't done speed box squats for a few weeks.

Speed Box Squats
45lbs x 2 sets x 12 reps
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 3 (belt on)
245lbs x 6 sets x 2 reps - 1 min RIs

Hyper Extensions
BW x 10
+25lbs x 10
+50lbs x 8
+60lbs x 2 sets x 8 reps
+60lbs x 10

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

Cybex Ab Machine
#10 x 2 sets x 12 reps

Farmer Walks
75lbs DBs x 3 round trips

stretch & reverse hyper

Posted by: Seanp156

Didn't make it to Lexen today.

Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 3 (belt & wrist wraps on)
245lbs x 2 sets x 6 reps
245lbs x 4, +1 with light spot
-Working on moving my grip out a bit, definitely feel weaker with a wider grip.

1-arm DB Rows
70lbs x 8
85lbs x 10
85lbs x 2 sets x 8 reps

Incline DB Press
65lbs x 6
75lbs x 2 sets x 8 reps
75lbs x 7

Rope Face Pulls
90lbs x 3 sets x 15 reps

stretch, rotator cuff work & band pull aparts

Posted by: fufu

Are you going to try to widen your grip for most pressing? Shortening that ROM are you?

Posted by: Seanp156

Quote:

Originally Posted by fufu

Are you going to try to widen your grip for most pressing? Shortening that ROM are you?

Probably just for benching... Shoulder pressing *maybe*, but not as important... Trying to get used to it for when I get in a shirt, you have to go wider in a shirt.

__________________________________________

Took things somewhat easy today in gear after last week.

Barbell Free Squats
60lbs x 8
150lbs x 6
240lbs x 3 (belt & wrist wraps on)
330lbs x 2
380lbs x 1 (briefs on)
420lbs x 1
470lbs x 3 sets x 2 reps (metal ace pro suit on)
added reverse light bands
510lbs x 2
560lbs x 2
-Both the 510 and 560 with the reverse bands were a lot easier than the 470 sets. Speed wise they were real quick.

Reverse Hyper
+140lbs x 3 sets x 8 reps

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

stretch & grip work on plate tree

Posted by: Seanp156

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

Pullups
BW x 3 sets x 8 reps
BW x 7, rest 30 sec, + 2 more reps...
-Kinda pissed, wanted 4 sets of 8

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

Neutral Grip Cable Rows
120lbs x 10
140lbs x 4 sets x 10 reps

Barbell Curls
85lbs x 2 sets x 6 reps

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

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

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

Leg Press
+180lbs x 8
+360lbs x 6
+450lbs x 10
+540lbs x 8
+590lbs x 2 sets x 8 reps

Glute Ham Raise
BW x 3 sets x 10 reps
BW x 8

Standing Ab Pulldowns
90lbs x 8
110lbs x 3 sets x 10 reps

stretch & reverse hypers

Posted by: Seanp156

Didn't make it to Lexen today... Car's in the shop til tomorrow and I didn't feel like dodging traffic on the freeway on the bike, so I went to the local gym.

Floor Presses
45lbs x 2 sets x 12 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
265lbs x 1
290lbs x 1 - PR
300lbs x 1 - PR - relatively smooth, and stayed in my groove for the most part, but it was really slow, just kept thinking keep it moving.

1-arm DB Rows
70lbs x 6
95lbs x 3 sets x 8 reps

Incline DB Presses
70lbs x 6
85lbs x 3 sets x 6 reps (wrist wraps on)

Rope Face Pulls
90lbs x 10
100lbs x 3 sets x 10 reps

DB Tricep Extensions
35lbs x 2 sets x 10 reps

stretch, rotator cuff work & band pull aparts

Posted by: fufu

Nice pressed, good job w/ the PR.

Posted by: Seanp156

Quote:

Originally Posted by fufu

Nice pressed, good job w/ the PR.

Thanks
_________________________________

Barbell Free squats
60lbs x 8
150lbs x 6
260lbs x 2 (belt & wrist wraps on)
350lbs x 2 (briefs on)
400lbs x 1
490lbs x 1 (Metal Ace Pro suit on)
530lbs x 1
put on reverse monster minis
615lbs x 1 - "BS PR" for what it's worth (haven't done these with gear before)
-Rack was a little too high on this and I had trouble taking it out. Tried once and had to move my feet up, and even then it barely cleared and I had trouble stabilizing it before starting the squat. Even with the reverse monsters, this felt harder than the 595 straight weight I did ~4 weeks ago.
490 & 530 felt "decent" though. Anxious to get a couple paychecks in so I can get some real briefs to throw under this suit, I think my briefs are loose enough I might get ~20lbs out of them, I should probably take them to the fabled "Pong" to be altered.

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

Declined Situps with heavy sandbag
4 sets x 10 reps

stretch & reverse hyper

Posted by: Curt James

Quote:

Originally Posted by Seanp156

Barbell Free squats
60lbs x 8
150lbs x 6
260lbs x 2 (belt & wrist wraps on)
350lbs x 2 (briefs on)
400lbs x 1
490lbs x 1 (Metal Ace Pro suit on)
530lbs x 1
put on reverse monster minis
615lbs x 1

Very impressive.

Posted by: Seanp156

Quote:

Originally Posted by Curt James

Very impressive.

Thanks, still a ways off from where I want to be though, wherever that is.

_______________________________________________

Changing assistance days for the next 4-6 weeks to be a little more rep/volume oriented.

Flat Barbell Bench warmups
45lbs x 20
135lbs x 6
185lbs x 3 (wrist wraps on)
Barbell Static Holds (have someone help handoff & rack it)
315lbs x 4 sec (belt on)
365lbs x 6 sec
405lbs x 8 sec
455lbs x 10 sec
Flat Bench
225lbs x 9, failed 10th

DB Lateral Raises
25lbs x 3 sets x 10 reps
20lbs x 10 reps

DB Flat Bench
65lbs x 5
65lbs x 15

Close Grip Bench
135lbs x 6
185lbs x 8 (wrist wraps on)
195lbs x 6
205lbs x 5
195lbs x 6

Seated Military Press
95lbs x 5
95lbs x 15

Tricep Pushdowns with Light Band
100 reps total

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Pretty shitty bench day today... I've been sick on and off all week. Didn't train Tuesday, felt almost normal yesterday until last night. Today, even warming up with the bar didn't feel right/felt heavy. Depending how I feel tomorrow, I might not train.

Flat Bench
50lbs x 15
50lbs x 15
140lbs x 6
190lbs x 3 (wrist wraps on)
230lbs x 3 (belt on)
250lbs x 2 (and wow, a double here felt hard)
280lbs x 1 (again, normally I can triple this, 1 was a struggle today)
4-board
320lbs x 1, slow and ugly

Pullups
BW x 8
BW x 4 sets x 6 reps

Incline DB Press
60lbs x 5
75lbs x 4 sets x 6 reps (wrist wraps on)

350lbs tire flips (1st time tire flipping)
2 runs of 12 flips

Rope Face Pulls
70lbs x 12
80lbs x 12
80lbs x 12

Kettlebell Tricep Extensions
34lbs x 2 sets x 10 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Felt better today than last week for sure.

Flat Barbell Bench warmups
45lbs x 2 sets x 15 reps
135lbs x 6
185lbs x 3 (wrist wraps on)
Static Bench Holds (have help unracking & reracking)
315lbs x 4 sec
365lbs x 6 sec
405lbs x 8 sec
455lbs x 10 sec
Flat Bench
225lbs x 11, failed 12th - rep PR

Standing Lateral Raises
25lbs x 3 sets x 10 reps
25lbs x 8

Flat DB Bench
70lbs x 5
70lbs x 15

Close Grip Bench
warmups
185lbs x 8
195lbs x 6
205lbs x 6
215lbs x 6

Seated Military Press
95lbs x 5
105lbs x 14, failed 15th

Tricep Band Pushdowns with light band
100 reps total

stretch, rotator cuff work & band pull aparts

Posted by: fufu

nice benching, haven't seen a bench PR here in a bit!

Posted by: Seanp156

Quote:

Originally Posted by fufu

nice benching, haven't seen a bench PR here in a bit!

Thanks, I did hit 2 floor press PRs a couple weeks ago, but not a flat PR for a while.

___________________________________

Barbell Free Squats
45lbs x 2 sets x 10-12 reps
135lbs x 8
225lbs x 5 (belt & wrist wraps on)
275lbs x 5
315lbs x 5
345lbs x 5
315lbs x 5

Barbell Pause squat, 3 sec pause in hole
225lbs x 3 sets x 8 reps (wrist wraps on, no belt)

Zercher Squats
135lbs 3 sets x 10 reps

Leg Press against doubled mini bands
3 plates x 6
4 plates x 6
4 plates & 25's x 6
5 plates x 6

Lying Hamstring Curls
100lbs x 10
110lbs x 2 sets x 10 reps

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

stretch

Posted by: Seanp156

Flat Bench
50lbs x 15
140lbs x 6
150lbs x 3
230lbs x 3 (belt & wrist wraps on)
3-boards
260lbs x 3
280lbs x 3 sets x 3 reps

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

Incline DB Presses
75lbs x 8
75lbs x 10
75lbs x 8

Rope Face Pulls
70lbs x 4 sets x 10-15 reps

rotator cuff work & band pull aparts

Posted by: Seanp156

Barbell Box Squats to ~14" box
50lbs x 3 sets x 10-12 reps
140lbs x 6
230lbs x 5 (belt on)
280lbs x 3
320lbs x 3 (briefs on, these are so loose, I noticed they rode up on my leg a bit after one of my sets)
370lbs x 3 sets x 3 reps
410lbs x 2

Pin 3 Rack Deadlifts, bar around mid shin
135lbs x 8
225lbs x 5 (belt on)
315lbs x 3
365lbs x 2
405lbs x 1
455lbs x 1
495lbs x 3 sets x 2 reps
585lbs x 0, moved it a few inches and lost it somewhere around the bottom of my knee

Pull Throughs
3 sets x 12 reps, forget what weight I used

Standing Ab Pulldowns
100lbs x 3 sets x 12 reps

Sled Drags
2 trips forward & 2 trips backwards for ~70-75 yards

stretch, hypers, & reverse hypers

Posted by: Seanp156

Flat Bench warmups
45lbs x 2 sets x 15 reps
135lbs x 6
185lbs x 3
Barbell Bench Static Hold (have someone help lift off)
315lbs x 4 sec (belt & wrist wraps on)
365lbs x 6 sec
405lbs x 8 sec
455lbs x 10 sec
Flat Bench
225lbs x 11, failed 12th

DB Lateral Raises
25lbs x 2 sets x 10 reps
20lbs x 2 sets x 10 reps

DB Flat Presses
70lbs x 5
70lbs x 13

Close grip Bench
warmups
195lbs x 8 (wrist wraps on)
205lbs x 6
215lbs x 5
205lbs x 6

Seated Military Press
105lbs x 5
105lbs x 13

Light Band Tricep Pushdowns
100 reps total

Posted by: fufu

Hey Sean, during speed work on the bench, how fast should I bring the bar down? I know I want to bring it up as fast as I can, but what about down.

Posted by: Seanp156

Quote:

Originally Posted by fufu

Hey Sean, during speed work on the bench, how fast should I bring the bar down? I know I want to bring it up as fast as I can, but what about down.

That's kind of a point of contention among different lifters... Some say bring it down as fast as you can, and if it takes more than ~3 seconds to perform a set of 3, you're moving too slow... Other say, bring it down relatively slowly on the eccentric, then move as fast as you can back up...

Personally, I think with a raw lift, you'd want to move it as fast as you can to take as much advantage of the stretch reflex as possible, but with a shirt, it can often take a while to touch, so moving slower on the way down may make a little more sense since you'll be holding the weight longer. That being said, either way, I think you want to bring it down as fast as you can as long as you stay tight and keep it controlled.

Some weeks, I'll move it as fast as I can both ways, other weeks I'll slow down the eccentric.

______________________________________________

First day back after a week off last week. Got diagnosed with Carpal Tunnel yesterday, gonna try to back off on using wrist wraps some, even though they said they don't think that's an issue.

Barbell Free Squats
45lbs x 3 sets x 8-15 reps
135lbs x 8
225lbs x 5 (belt on)
275lbs x 5
315lbs x 5
345lbs x 5
315lbs x 5

Barbell Squats, 3 sec pause in hole
225lbs x 2 sets x 8 reps
225lbs x 7

Cybex Leg Press
4 plates x 6
5 plates x 6
5 plates & 25's x 6
6 plates x 8

Prone Leg Curls
110lbs x 3 sets x 10 reps

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

stretch & grip work

Posted by: fufu

Quote:

Originally Posted by Seanp156

Thanks for the info.

Damn, carpal tunnel, did the doctor have any idea why you developed it? How do your wrists feel?

Posted by: Seanp156

Quote:

Originally Posted by fufu

Thanks for the info.

Damn, carpal tunnel, did the doctor have any idea why you developed it? How do your wrists feel?

Not really... He said it just sort of develops from general strenuous use of the hands, which for me, I guess makes sense given my majors, lifting, and riding a motorcycle. Also, I guess some people are just a lot more prone to it than others.

Posted by: Seanp156

Well, today was interesting... First day in a bench shirt.

Flat Barbell Bench
45lbs x 3 sets x 12-15 reps
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 3 (belt on)
Added Reverse Light Bands (no deload at the top really)
225lbs x 3
275lbs x 3 (wrist wraps on)
225lbs x 3 sets x 3 reps - Training partner noticed something in my setup, so I worked on it a little here before going back up
275lbs x 2
315lbs x 1
345lbs x 1 - 10lbs PR I think, almost got stuck

3-Board Press w/ Reverse Light Bands
365lbs x 1 (Inzer Denim Shirt on)
405lbs x 0 - Burke told me to put my index on the rings, too wide for now, took it and it was way too shaky, held it for about 5 seconds and racked it
405lbs x 0 - Brought my grip back to pinkies on rings, much better... I was able to keep it controlled fine on the way down to the boards, but I only got it 1-2 inches off the boards.

DB Neutral Grip Presses
60lbs x 6
80lbs x 2 sets x 8 reps
80lbs x 7

Skull Crushers
bar(25lbs?) + 50lbs x 3 sets of 5-8 reps

Tricep Pushdowns
60lbs x 10
70lbs x 10
60lbs x 8
40lbs x 20

Lat Pulldowns with plate loaded climbing rope (hard to describe)
+90lbs x 2 sets of 6 per side

Chest Supported Rows
+90lbs x 6
+115lbs x 6
+115lbs x 2 sets x 8 reps

stretch, rotator cuff work & band pull aparts

On my setup, Ryan noticed my overall setup's pretty good, but sometimes after I'm given the bar, I let my shoulders come forward instead of keeping my shoulder blades back, which makes my arch a lot less useful, and more difficult to use my lats as well.

Not sure which Inzer denim I used, don't know if it was single or double ply... It was definitely at least a size or two too big for me, I had to put the sleeves on inside out to have even a little tightness in them. Going to order a bench shirt in the next week or so, right now I'm leaning towards a double ply Rage X a little larger than the fittings say I need.

Posted by: fufu

congrats on the PR, did the bench shirt feel a lot different?

Posted by: Seanp156

Quote:

Originally Posted by fufu

congrats on the PR, did the bench shirt feel a lot different?

Thanks, in short, yes. It was definitely too big, but I don't know if that makes it better or worse for really starting to get a feel for them.

_________________________________________________

Put my briefs on early today... I can still make past parallel in them with just the bar... Time to get them altered. Probably going to order some Predators anyway though.

Barbell Free Squats
60lbs x 3 sets x 8-12 reps (briefs on)
150lbs x 6
150lbs x 3
240lbs x 3
330lbs x 3
380lbs x 1 (wrist wraps on)
420lbs x 1
470lbs x 1 (Metal Ace Pro suit on)
510lbs x 1
560lbs x 1 - Sittings back too far, had trouble getting to parallel
560lbs x 1 - A little better
420lbs x 1 - Widened stance to get used to it a bit, was able to make depth with this weight, which I haven't done before in this suit.

Conventional Deadlifts off floor
225lbs x 3
315lbs x 1
405lbs x 1
-Everyone's hands were torn up, and tired from the squat bar, so we pussed out and called it quits here.

Declined Situps w/ Sandbag
3 sets x 10 reps

stretch & reverse hypers

Posted by: Seanp156

Barbell Close Grip Bench Press
45lbs x 2 sets x 15 reps
95lbs x 10
135lbs x 6
185lbs x 6
225lbs x 2 (belt & wrist wraps on)
225lbs x 8

Ultra Wide Grip Bench (index ~1" outside rings)
135lbs x 4 sets x 10 reps

Incline Bench
165lbs x 9

Decline Bench
185lbs x 5
225lbs x 7

DB Tricep Extensions
35lbs x 10
30lbs x 2 sets x 10 reps

Barbell Upright Rows
65lbs x 8
75lbs x 3 sets x 8 reps

Lying Rotator cuff external rotations
3 sets x 15 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Good Mornings
45lbs x 10
135lbs x 8
185lbs x 8
225lbs x 8

Barbell Free Squats
225lbs x 10 (belt on)
315lbs x 3 sets x 8 reps (knee wraps on)

Stiff Leg Deadlift off 3-4" platform
135lbs x 8
225lbs x 2 sets x 8 reps (belt on)

Hip Adductor/Abductor
2 sets of 10 on each

Leg Extensions
65lbs x 15
50lbs x 15

Leg Curls
100lbs??(forget) x 2 sets x 15 reps

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

stretch & grip work

Posted by: Seanp156

Decent day today...

Flat Barbell Bench warmups
45lbs x 2 sets x 12-15 reps
135lbs x 6
185lbs x 3

3-Board Presses
225lbs x 3 (belt & wrist wraps on)
275lbs x 2 sets x 3 reps
295lbs x 2
315lbs x 1 - This flew up pretty quick... About as fast as 225, and felt pretty much as light; definitely the best it has ever felt
335lbs x 0 - Pretty sure I missed this one on technique somehow, I think I either let my shoulders come forward after the hand off, brought it down too high, or both.

Chest Supported Rows
+45lbs x 8
+90lbs x 8
+115lbs x 4 sets x 8 reps

Neutral Grip DB Presses
65lbs x 6
75lbs x 4 sets x 8 reps

Rope Pulley Downdowns
~90lbs x 2 sets x 8 reps per side

Tricep Pushdowns
70lbs x 3 sets x 10-12 reps

Seated Rope Face Pulls
70lbs x 3 sets x 12 reps

rotator cuff work & band pull aparts

Posted by: Seanp156

Mostly worked on moving my stance out today with moderate weight. Felt pretty weird for the first 3 sets or so, but I got a little more used to it after that.

Barbell Free Squats
60lbs x 3 sets x 8-12 reps
150lbs x 6
240lbs x 3 (belt on)
330lbs x 3 (briefs on)
420lbs x 5 sets x 2 reps (wrist wraps on)

Rack Deadlifts (didn't take note of pin level, bar was right at the middle of my knee)
245lbs x 3
335lbs x 1
425lbs x 1
515lbs x 1
585lbs x 1 - PR on any rack deadlift I think?
-I could feel the bar wanting to slip out of my left hand, but was able to hold on long enough to finish it and set it down.

Decline Situps with light sandbag
x20
3 set x 15 reps

stretch

Too damn hot to do any sled dragging lately.

Posted by: Seanp156

Barbell Close Grip Bench Press
45lbs x 2 sets x 15 reps
95lbs x 10
135lbs x 6
185lbs x 6
225lbs x 2 (belt & wrist wraps on)
225lbs x 9, failed 10th

Ultra Wide Grip Bench (index ~1" outside rings)
95lbs x 4 sets x 12 reps

Incline Bench
165lbs x 5
165lbs x 10, failed 11th

Decline Bench
225lbs x 3
225lbs x 8

DB Tricep Extensions
35lbs x 10
35lbs x 9
30lbs x 10

Barbell Upright Rows
75lbs x 8
85lbs x 2 sets x 8 reps
95lbs x 8

Lying Rotator cuff external rotations
3 sets x 15 reps

stretch, rotator cuff work & band pull aparts

Posted by: PreMier

nice pr. your lifts have progressed nicely over the last couple months. strong as hell

Posted by: Seanp156

Quote:

Originally Posted by PreMier

nice pr. your lifts have progressed nicely over the last couple months. strong as hell

Thanks, not quite what I'd call "strong as hell" yet though... Maybe when I can pull 700+

__________________________________________________ ____

Good Mornings (no belt)
45lbs x 10
135lbs x 8
185lbs x 8
225lbs x 8

Barbell Free Squats
225lbs x 3 (belt on) - Safety pins in rack were too high, stopped and adjusted
225lbs x 10
315lbs x 3 sets x 8 reps (knee wraps on)

Stiff Leg Deadlifts off 3-4" platform
135lbs x 8
225lbs x 2 sets x 8 reps (belt on)

Hip Abductor/Adductor
3 sets x 20 reps on each

Leg Extensions
50lbs x 2 sets x 15 reps

Leg Curls
85lbs x 2 sets x 15 reps

Standing Ab Pulldowns
100lbs x 3 sets x 12 reps

stretch & reverse hypers

Posted by: Seanp156

Some more shirt work today... The shirt I used might be a little big, but it was workable, and gave much more support than the shirt I tried a couple weeks ago. Put on another shirt, but the chest was way too small, so I didn't try benching with it.

Flat Bench warmups
45lbs x 2 sets x 12-15 reps
135lbs x 6
185lbs x 3
225lbs x 3 (belt & wrist wraps on)

3-Boards
275lbs x 3 (Inzer denim on)
315lbs x 1 - both were fast & easy

2-Boards
335lbs x 0, got it about 4 inches off the boards and couldn't finish it

3-Boards
335lbs x 1 -pretty smooth
365lbs x 0 - same as 335 to 2 boards
-Also working on moving my grip out... Normally I bench with pinkes on rings, or even in inch or so in from that. Today I moved to middle finger on rings.
-I'm also in the habit of letting my head come up which I need to break, did it on the 2-boards, and the 365 3-board.

Chest Supported Rows
+90lbs x 8
+115lbs x 8
+135lbs x 3 sets x 6 reps

Neutral Grip DB Presses
60lbs x 6
80lbs x 4 sets x 8 reps

Rope Pulley Pulldowns
~90lbs x 3 sets x 8 reps per side

Tricep Pushdowns
70lbs x 3 sets x 12 reps

seated Rope Face Pulls
80lbs x 10
80lbs x 10
70lbs x 12

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Felt pretty much used to using a wider stance already today.

Barbell Free Squats with Reverse Light bands (middle of bands hung over part of the monolift, each end around the bar)
145lbs x 6 (briefs on)
235lbs x 6
325lbs x 3 (belt on)
415lbs x 2 (wrist wraps on)
505lbs x 1
595lbs x 1
645lbs x 2 sets x 1 rep (Metal Ace Pro suit on) - Technically a PR w/ reverse lights, but don't really do these often, and haven't gone even relatively heavy on them yet)
-Had someone call depth on the last 2, first one they said was maybe 1-1.5 inches high, 2nd one was good. Speed seemed ok on these, but unracking it/getting used to the weight at the top's maybe the more challenging part.

Conventional Deadlifts off floor
225lbs x 3 (belt on)
315lbs x 1
405lbs x 1
Speed deadlifts
225lbs x 2 sets x 3 reps
-Decided not to go to heavy today, probably going to try for a PR off the floor next week.

Declined Situps w/ Small sandbag
x20
3 sets x 15 reps

stretch, reverse hyper & hyper extensions to stretch back

Posted by: Seanp156

Barbell Close Grip Bench Press
45lbs x 2 sets x 15 reps
95lbs x 10
135lbs x 6
185lbs x 6
225lbs x 2 (belt & wrist wraps on)
225lbs x 9, failed 10th

Ultra Wide Grip Bench (index ~1-2" outside rings)
95lbs x 4 sets x 12 reps

Incline Bench
165lbs x 5 (wrist wraps on)
165lbs x 13

Decline Bench
225lbs x 3 (wrist wraps on)
225lbs x 9, failed 10th (almost got it)

Front Delt Plate Raises
45lbs plate x 12 reps
45lbs plate x 3 sets x 10 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Still getting used to a shirt more... Last week after I benched, Dan found another denim in the back room. It's a double ply Inzer and fits a little better than what I tried last week.

Flat Bench warmups
45lbs x 3 sets x 15 reps
135lbs x 6
165lbs x 3
185lbs x 3
225lbs x 3 (belt & wrist wraps on)

3-Board Press
275lbs x 3 (shirt on)
315lbs x 1
345lbs x 1 - BS PR
2-Board
345lbs x 1 - BS PR
1-Board
345lbs x 1 - BS PR
-Might try and touch 335-365lbs next week
-Groove wasn't too hard to find/stay in for the most part, just need to work on getting it down faster.

Pullups
BW x 8
BW x 3 sets x 6 reps

DB Neutral Grip Presses
65lbs x 6
85lbs x 2 sets x 6 reps (wrist wraps on)
85lbs x 8 reps - maybe rep PR???

Chest Supported Rows
+90lbs x 6
+115lbs x 3 sets x 8 reps

Kettlebell Tricep Extensions
16kg kettlebells x 2 sets x 10 reps
16kg kettlebells x 9 reps

stretch, rotator cuff work, band pull aparts & reverse hypers

Posted by: Seanp156

Took it a little easy today, most of the other guys were deloading, and I was feeling a little sluggish myself.

Barbell Free Squats
45lbs x 3 sets x 8-12 reps
145lbs x 6 (briefs on)
235lbs x 3 (belt on)
325lbs x 3
375lbs x 4 sets x 3 reps - fairly short RIs

Deadlifts against mini bands
135lbs x 6
225lbs x 2 sets x 3 reps
315lbs x 2 sets x 2 reps

Hyper Extensions
25lbs x 8
60lbs DB x 2 sets x 6 reps

Decline Situps w/ heavy sandbag
3 sets x 10 reps

stretch & reverse hypers

Posted by: Seanp156

Close Grip Bench Press
45lbs x 2 sets x 15 reps
95lbs x 10
135lbs x 6
185lbs x 6
225lbs x 2 (belt & wrist wraps on)
225lbs x 9, failed 10th

ultra wide grip bench
115lbs x 4 sets x 10 reps

Incline Bench
165lbs x 5 (wrist wraps on)
185lbs x 9

Decline Bench
225lbs x 3 (belt & wrist wraps on)
225lbs x 8

DB Tricep Extensions
35lbs x 10
30lbs x 2 sets x 10 reps

Front Delt Plate Raises
45lbs x 4 sets x 8 reps

Lying external rotations
3 sets x 15 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Predator briefs came in the mail today... I hope they're supposed to be cut really high... I haven't tried them on yet (might need help anyway), but just holding it up to myself, the top of them is almost to my chest. Hopefully I'll give em a try Friday.

Good Mornings
45lbs x 2 sets x 12 reps
135lbs x 8
185lbs x 8
225lbs x 8

Barbell Free Squats
225lbs x 10 (belt on)
315lbs x 3 sets x 8 reps (knee wraps on)

Stiff Leg Deadlifts on 3-4" platform
135lbs x 8
225lbs x 2 sets x 8 reps (belt on)

Hip Adductor & Abductor
2 sets of 20 on each

Leg Extensions
55lbs x 2 sets x 15 reps

Leg Curls
85lbs x 2 sets x 15 reps

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

stretch, grip work & reverse hypers

Got a new camera last week, shit-loads better than my old one. Tested it out on squats today. I'll probably take it to Lexen Friday and take some video if we do anything worth shooting.

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

Sean's going for strength.

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