Sean's going for strength. [Forum Archive]

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Sean's going for strength.

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Posted by: Seanp156

Couldn't train Sunday, so trained in the afternoon today. Tried a new shirt that's too small for one of the other guys, and it worked fairly well.

Flat Bench Warmups
45lbs x 2 sets x 15 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3 (Inzer Rage X on)
315lbs x 2
365lbs x 1
395lbs x 1 - PR
405lbs x 1 - PR
425lbs x 0 - touched too low, and could've brought it down faster

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

Flat DB Neutral Grip Bench
60lbs x 8
80lbs x 2 sets x 8 reps
80lbs x 10

Standing Rope Face Pulls
3 sets x 12 reps

Kettlebell Tricep Extensions
16kb kettlebells x 3 sets x 10 reps

rotator cuff work & band pull aparts

Posted by: nyf1nest

Wow man really impressive gains over the course of this log, can't believe you still put the time to post up everything this is motivation for sure good luck to you

Posted by: fufu

nice bench!

Posted by: Seanp156

Originally Posted by nyf1nest

Wow man really impressive gains over the course of this log, can't believe you still put the time to post up everything this is motivation for sure good luck to you

Thanks. Yeah, lately I've kind of felt like not posting my logs with everything else going on, but it helps me keep track of progress, and what I was doing when I was making gains, etc.

Originally Posted by fufu

nice bench!

Thanks fufe.

_______________________________________

Speed Bench against doubled mini bands
45lbs x 2 sets x 15 reps
95lbs x 8
added bands
45lbs x 8
95lbs x 8
Close Grip
145lbs + bands 3 sets x 2 reps (wrist wraps on)
Mid Grip
145lbs + bands 3 sets x 2 reps
Wide Grip
145lbs + bands 3 sets x 2 reps - 1 min RIs

Pullups
BW x 10
BW x 9
BW x 7
BW x 5

Standing Barbell Military Press
45lbs x 12
95lbs x 8
145lbs x 2 (wrist wraps on)
175lbs x 5 - rep PR
165lbs x 2 sets x 5 reps

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

Cable Tricep Pushdowns
80lbs x 12
100lbs x 7, accidently put it on 100, meant to get 90
90lbs x 8
80lbs x 8

Seated DB Hammer Curls
40lbs x 2 sets x 10 reps per arm

stretch, rotator cuff work & band pull aparts

Posted by: Rubes11

dang nice.. i will be this strong some day.

Posted by: Seanp156

Originally Posted by Rubes11

dang nice.. i will be this strong some day.

Heh, if you're consistent, definitely, I have shitty genetics for strength (long limbs, small joints, etc) and I'm not really that strong

.

__________________________________________________

Somewhat of a squat deload today, but I was feeling sluggish, and squatting out of a rack so it didn't exactly feel easy.

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

DB Romanian Deadlifts
85lbs DBs x 8 (straps)
105lbs DBs x 3 sets x 8 reps

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

done

Posted by: Rubes11

for not having good genetics your still strong as hell.

Posted by: Seanp156

Feeling pretty beat up lately... Left forearm/wrist has had some pain/stiffness in it I noticed since speed benching Wednesday. I think on the 425lbs I missed Monday I might have tweaked it a little. If I put pressure on it, it feels like it's bruised, but there's no discoloration.

Barbell Floor Press
45lbs x 20
95lbs x 8
135lbs x 6
185lbs x 3 (wrist wraps on)
225lbs x 5 (belt on)
250lbs x 3
275lbs x 2
250lbs x 2 sets x 5 reps
250lbs x 4

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

DB Neutral Grip Presses -these felt light today for some reason
65lbs x 6
85lbs x 8 (wrist wraps on)
85lbs x 2 sets x 10 reps - rep PR??

Rope Face Pulls
100lbs x 3 sets x 12 reps

Kettlebell Tricep Extensions
16kg x 3 sets x 10 reps (wrist wraps on)

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Working on getting the bar higher on my back. Felt good today, everything felt lighter than usual.

Speed Box Squats
45lbs x 3 sets x 10-12 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
245lbs x 4 sets x 3 reps (single ply briefs & belt on)
275lbs x 2 sets x 3 reps

Prone Leg Curls
95lbs x 3 sets x 15 reps

Preacher curls against choked mini band
55lbs bar weight x 10
65lbs bar weight x 10

Hip Adductor/Abductor
2 sets x 2 reps each

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

stretch

T-Rex suit got here yesterday, so I'll try and break that in Friday.

Posted by: Seanp156

Tried my new T-rex today. Might be a little big, but works well enough. I'd rather have it a little big and be able to hit depth at a lighter weight. I can probably hit parallel with ~550lbs.

Barbell Free Squats
60lbs bar x 10
150lbs x 6
240lbs x 5 (belt & wrist wraps on)
330lbs x 3 (predator briefs on)
420lbs x 2
510lbs x 1
560lbs x 1 (T-Rex suit on)
600lbs x 1
650lbs x 1 - straight weight PR?
700lbs x 0
700lbs x 0 - Doesn't feel too bad taking it out and descending, but once I get close to depth, things fall apart.

Reverse Average Band Deadlifts
245lbs x 3
335lbs x 3
425lbs x 1
515lbs x 1
565lbs x 1
605lbs x 1
655lbs x 0

Posted by: Rubes11

nice workout. so what is the point of all the gear?? to help lift bigger weights??

Posted by: Seanp156

Originally Posted by Rubes11

nice workout. so what is the point of all the gear?? to help lift bigger weights??

Because that's how most people compete in meets. Yes, it helps lift bigger weights, but you have to spend a lot of time getting used to it too.

Also, I couldn't use nearly as wide of a stance I do squatting if I didn't wear gear, my hips would probably rip off, using a wide stance generally lets you keep your torso more upright.

Posted by: Rubes11

Originally Posted by Seanp156

ahh okay kinda understand now.

Posted by: Seanp156

Schedule's been all messed up lately.

Trying to get a little more work in this shirt and get used to the groove.
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)
275lbs x 3 (Inzer Rage-X on) - no touch
315lbs x 2 - no touch
365lbs x 1 - no touch
405lbs x 1 - touch, grinder though, misgrooved/brought down too slow
315lbs x 2 sets x 3 reps - touched all reps
-Helps a lot having someone who knows how to tweak the shirt right.

Neutral Grip T-bar Level Rows
+90lbs x 8
+135lbs x 4 sets x 8 reps

Neutral Grip DB Presses - getting stronger on these
70lbs x 6
90lbs x 10 (wrist wraps on) - rep PR
90lbs x 2 sets x 8 reps

Rope Face Pulls
90lbs x 15
90lbs x 2 sets x 12 reps

Band Tricep Pushdowns
2x Light Bands x 12, 12, 10
Light & Mini x 12, 12

15 mins elliptical
stretch, rotator cuff work, band pull aparts & grip work

Posted by: Seanp156

Went to an opener, straight weight today, then added reverse bands to get used to taking heavier weight out of the rack. Could've gone heavier, but I was quite making depth, so stopped to save some and work on making depth next week.

Barbell Free Squats
60lbs bar x 8 (predator briefs on at start)
150lbs x 8
240lbs x 5 (belt & wrist wraps on)
330lbs x 3
420lbs x 2
470lbs x 1
510lbs x 1 (T-Rex suit on)
560lbs x 1
600lbs x 1 ~.5 inch high
added reverse strong bands
690lbs x 1 ~1 inch high
740lbs x 1 ~2 inches high

Deadlifts
225lbs x 5 (belt on)
315lbs x 3
315lbs + 80lbs of chain x 5
315lbs + 120lbs of chain x 5
315lbs + 120lbs of chain x 5 - was supposed to be +200lbs of chain, but some of the chains fell off the holders and we didn't realize it.

Hyper Extensions against Strong band + 35lbs kettlebell
x 8
x 6, then band for 4 more
just band x 8

supersetted with:
kneeling ab pulldowns
100lbs x 10
110lbs x 3 sets x 10 reps

stretch

Got lots of video, it'll probably take forever to edit, but hopefully I'll get it up sometime this weekend.

Posted by: davegmb

Very impressive workout Sean, think id have to deadlift before squats otherwise my legs would go!

Posted by: Seanp156

Originally Posted by davegmb

Very impressive workout Sean, think id have to deadlift before squats otherwise my legs would go!

If I pulled before I squatted, I'd fold in half

Posted by: trapzilla

Your a strong dude Sean, respect to you. One question on supportive hear though, how much would you say they add to your lifts either in lbs or % wise?

might have to step up my squatting now =) can't be beat, can't be beat

Posted by: Seanp156

Originally Posted by trapzilla

Your a strong dude Sean, respect to you. One question on supportive hear though, how much would you say they add to your lifts either in lbs or % wise?

might have to step up my squatting now =) can't be beat, can't be beat

Thanks, checked your log, you're very strong yourself, definitely stronger than I am raw.

As for the gear, it depends on a lot of things... How tight the gear is, how long you've trained in it to get used to it, how good your form is, where your weakpoints are, etc..

I think right now if I trained 4-6 weeks to work on my 1RM raw squat, I could maybe hit 500. In my double ply briefs, I can do 600, maybe a little more even. In my brief and suit, I can probably hit 700 if everything were dialed in perfectly, but when it gets that heavy, my form starts to break down in the hole.

Benching, I might be good for 315 for a 1RM raw if I were training raw. In the shirt I'm working with now, I've done 405 on two occasions, and could probably hit ~420-440 if I did everything right.

Generally people get ~100-150lbs out of a double ply bench shirt if it fits right, and they're used to it. Double ply briefs ~100-150lbs, and the suit, another ~100ish over the briefs. Some people get more carryover, some get less.

I haven't gotten used to wearing knee wraps yet, but I need to. A good tightly wrapped knee wrap can give another ~30-50lbs.

_______________________________________

Barbell Bench with reverse average bands ~70-80lbs deload at bottom, close to nothing at the top.

135lbs x 8
135lbs x 8
185lbs x 8
225lbs x 3
275lbs x 3 (belt & wrist wraps on)
315lbs x 2
365lbs x 3 (Inzer Rage-X on) - no touch
405lbs x 3 - last rep touch?
425lbs x 2 touch
455lbs x 1 touch
475lbs x 1
4-Boards
475lbs x 3
3-Boards
475lbs x 3

Chest Supported Rows
+90lbs x 8
+115lbs x 8
+135lbs x 10
+135lbs x 2 sets x 8 reps

Neutral Grip DB Presses - took it easy on this today, left wrist bothering me
75lbs x 15
75lbs x 10

Seated Rope Face Pulls
60lbs x 15
80lbs x 12
70lbs x 12

Probably going to bench raw the next couple weeks and give my wrist a little break from the heavier stuff.

Posted by: trapzilla

Originally Posted by Seanp156

Thanks Sean, a very well received compliment.
Thats very interesting inforamtion on the benefits of lifting gear too.
I tried flciking through you Journal to see if you were traing for a Comp but couldn't really see. are you training for one?

If so are you following a specific peaking routine?
And what style of PL training do you favour? from what i can make out from my limited knowledge of Pl training you have elemnt so metal milita and westside styles

Also what is your bodyweight?

Posted by: Seanp156

Originally Posted by trapzilla

Lol. I'm getting ready for one in July. Forget the exact date off hand. Our routines are kind of set by the gym owner, but we may very from it a bit. I don't really follow a specific routine religiously, but it's mostly based on Westside. I always have a max squat and max bench day, but my other two days I'll very because speed work, rep work, or just plain assistance work, depending on how I feel, and what I think could use extra work. I don't deadlift every week either, and when I do deadlift, sometimes I just do speed work.

Right now, my bodyweight's right around 215lbs. I'd like to get to the top of the 220's, but I have a lot of trouble getting past the 215-220 mark. Ideally I'd be around ~230lbs, and lose ~10lbs of water weight before a meet. I could go 198's, but then my gear wouldn't fit right, I'd have to get it alterered, and test it out, etc... Too much trouble for now.

Posted by: trapzilla

Originally Posted by Seanp156

Ok, I wish you the best of luck when the time comes around. yeah I think the latter part of varying the additonal days makes a lot of sense. Particularly as i've found in the past PL routines to be lacking in assistance lifts.

i'd imagine that your eating a hella lot as a PL. But an idea would be to maybe eat in the middle of the night and drink cals during your workout if you don't already. I struggle to get over the high 230lbs mark, unless i pop a fair few anadrol.

Posted by: Seanp156

Originally Posted by trapzilla

Heh, that's another thing "against" me, I've been a natty lifter for life so far.

Posted by: trapzilla

Originally Posted by Seanp156

Heh, that's another thing "against" me, I've been a natty lifter for life so far.

for a natty lifter surely those are some pretty damn good numbers then? particularly for your bodyweight.

Posted by: Seanp156

Originally Posted by trapzilla

for a natty lifter surely those are some pretty damn good numbers then? particularly for your bodyweight.

They're "ok" I guess. Average at best for a powerlifter though.

Vid from Friday:
YouTube - 4-29-2011 Squat Training

Posted by: Seanp156

Barbell Front Squats
45lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 3 (belt on)
245lbs x 4 sets x 6 reps

DB Romanian Deadlifts
90lbs DBs x 6 (straps)
105lbs DBs x 8
105lbs DBs x 2 sets x 10 reps

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

Hip Adductor/Abductor
2 sets x 15 reps each

Standing HS Shrugs
+180lbs x 12
+270lbs x 12
+360lbs x 3 sets x 12 reps (straps)

Standing DB Hammer Curls
40lbs x 2 sets x 10 reps per arm

stretch

Posted by: Seanp156

Speed Bench
45lbs x 2 sets x 15-20 reps
95bls 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

Lat Pulldowns
150lbs x 12
160lbs x 12

Standing Barbell Military Press
45lbs x 12
95lbs x 8
135lbs x 3 (wrist wraps on)
155lbs x 8 - rep PR???
155lbs x 7
145lbs x 8

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

Band Tricep Pushdowns
6 sets of whatever

stretch, rotator cuff work & band pull aparts

Posted by: fufu

Good job on the military press.

Are you done with school this spring?

Posted by: Seanp156

Originally Posted by fufu

Good job on the military press.

Are you done with school this spring?

Thanks. Yep, I graduate June 12th... I sort of don't want to be done, in a way. What's going on with you?

Posted by: Seanp156

Put straps up and worked on making depth a little harder today.

65lbs bar x 4 sets x 6-10 reps
155lbs x 6
265lbs x 3 (belt on)
355lbs x 3 (Predator briefs & wrist wraps on)
465lbs x 2
555lbs x 1 (T-Rex suit on straps down) - made depth
605lbs x 1 (straps up) - made depth, ugly, straps pulled me back and forth
605lbs x 1 - made depth, better, but slow descent
Added Reverse Light Bands
665lbs x 1 - close, probably within .5"
665lbs x 1 - same
555lbs x 2 sets x 3 reps - made depth each rep

Deadlifts against doubled monster minis
135lbs x 3 (predators & belt on)
225lbs x 3
275lbs x 3
295lbs x 2, missed 3rd around lockout

Glute Ham Raises
BW x 12
BW x 10
BW x 8

Declined Situps
Light Sandbag x 3 sets x 15 reps

stretch

Posted by: fufu

Originally Posted by Seanp156

Thanks. Yep, I graduate June 12th... I sort of don't want to be done, in a way. What's going on with you?

I graduate from massage therapy school in 7 weeks. After that, I just have to take the national board exam to get my license and buy insurance. I plan on starting my own one-man clinical massage business. I still have a lot to figure out though!

Posted by: trapzilla

nice work Sean. do the band on the deads add weight at the lockout?

also where are your personal sticking points in the big 3?

Posted by: Seanp156

Originally Posted by trapzilla

nice work Sean. do the band on the deads add weight at the lockout?

also where are your personal sticking points in the big 3?

Yeah, the bands on those deadlifts are brutal. Probably one of my least favorite ways of deadlifting, along with platform pulls.

Sticking points are different for me raw vs. in gear for the most part. Benching is the most similar as far as sticking point as far as raw and in gear. Mine's about half-way through the press, so probably around a 2-3 board.

Deadlift's generally around from off the floor to ~1-2" below my knees. If a deadlift passes my knees, it's going up.

Squat's a little weird... I don't really think I have a set sticking point in gear yet because my form generally falls apart in the hole when things get heavy. I haven't hit a weight yet where my form was dialed in enough to see a sticking point.

As far as raw squatting sticking, this was a 1RM from a long time ago:
YouTube - 460lbs x 1 RRAAAWW Squat PR

In that vid, it looked to be about 1/2 way up... Probably would've been different if I didn't do squat morning when I squat heavy raw.

_____________________________________________

Flat Barbell Bench
45lbs x 2 sets x 20 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 10 (belt on)
225lbs x 9
225lbs x 7, and light spot on 8th

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

Incline DB Presses
80lbs x 2 sets x 8 reps (wrist wraps on)

Rope Face Pulls
90lbs x 3 sets x 15 reps

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

stretch, rotator cuff work & band pull aparts

Posted by: trapzilla

Originally Posted by Seanp156

I've got pretty similar points to you then Sean.

Bench is about 5 inches of my chest untill my tris really kick in
Deads is from the floor-if it get it off the ground it's gonna get locked out
Squats is as my hips start to lock out similar to yours in the video.

p.s. a tasty session

Posted by: Seanp156

Trained Thursday, Friday, and today.

Thursday was DE Bench, typical boring stuff. Right pec/shoulder was a little bothersome after doing rep work Monday, so I stopped trying speed work after the 4th set and took the rest of the pressing easy.

____________________________________________

Friday - ME Squat (deload day)
Hanging Chain Stability Squats
65lbs x 2 sets x 10-12 reps
185lbs x 3
305lbs x 2 (belt & wrist wraps on)
425lbs x 3 sets x 2 reps (Predator briefs on)
425lbs x 3 sets x 3 reps

Conventional Deadlifts off floor
225lbs x 3
275lbs x 3
315lbs x 3
365lbs x 3

Glute Ham Raises supersetted with Ab Wheel
4 sets x 10 reps each

stretch

__________________________________________________

Sunday (today) ME Bench
45lbs x 3 sets x 8-15 reps
135lbs x 6
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3 (Inzer Rage-X on) - no touch
315lbs x 2 - touch on 2nd maybe?
355lbs x 1 - sloppy
355lbs x 1 - a lot better, probably open around 350-360 for the meet in July
2-Board Presses
365lbs x 2 sets x 3 reps
385lbs x 2 sets x 3 reps

Chest Supported Rows
+90lbs x 6
+115lbs x 6
+135lbs x 6
+160lbs x 6
+145lbs x 2 sets x 6 reps

DB Neutral Grip Presses
65lbs x 6
75lbs x 3 sets x 10 rep (wrist wraps on)

Standing Rope Face Pulls
60lbs x 3 sets x 15 reps

Kettlebell Tricep Extensions on floor (rest on floor each rep)
16kg kettlebells x 3 sets x 10 reps

rotator cuff work & band pull aparts

Posted by: Seanp156

First day back in the gym since last Sunday, was sick pretty much all week.

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)
245lbs x 3 sets x 5 reps

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

Neutral Grip DB Presses
65lbs x 6
85lbs x 2 sets x 8 reps
80lbs x 8

Rope Face Pulls
3 sets x 15 reps

Close Grip 2-board presses
185lbs x 5
225lbs x 7
225lbs x 6
225bls x 5

stretch, rotator cuff work & band pull aparts

Posted by: fufu

Sean, you seem to get sick a lot. You still put up the PRs, but have you seen a doctor about the frequency of your down-time?

Posted by: Seanp156

Originally Posted by fufu

Sean, you seem to get sick a lot. You still put up the PRs, but have you seen a doctor about the frequency of your down-time?

No. Before last week, it seems like it had been a while since I got sick... Probably back around October when I had bronchitis.

Posted by: Seanp156

Speed Low Box Squats
45lbs x 2 sets x 10-12 reps (Single ply briefs on)
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 6 sets x 3 reps (belt & wrist wraps on) - 1 min RIs
-worked on keeping the bar high

DB Romanian Deadlifts
85lbs x 8 (straps)
105lbs x 8
105lbs x 10
105lbs x 8

Hip Adductor Abductor
2 sets x 20 reps each

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

DB Shrugs
100lbs x 25 (straps)
120lbs x 12
105lbs x 15

DB Hammer Curls
40lbs x 2 sets x 10 reps per arm

stretch

Posted by: Seanp156

Went full gear today, even knee wraps.

Barbell Free Squats
60lbs bar x 3 sets x 8-12 reps (Predator Briefs on)
150lbs x 6
260lbs x 5 (belt & wrist wraps on)
350lbs x 2
440lbs x 1
490lbs x 1 (T-Rex suit on)
530lbs x 1
600lbs x 1 (knee wraps on) - high
600lbs x 1 - made depth easily, weight was easy as well just need to bring it down faster and not anticipate the up call
Added Reverse Average Bands
710lbs x 1 - made depth pretty easy too

Reverse Band Deadlifts (in T-Rex Suit)
135lbs x 8
225lbs x 5 (belt on)
315lbs x 2
405lbs x 1
455lbs x 2
495lbs x 2
545lbs x 2
585lbs x 1
635lbs x 1 - PR
-First time trying to pull in a suit. Even though this suit's a size or two too big, the straps do help a little bit off the floor, and with the suit being pretty loose, I don't really have trouble getting to the bar.

Glute Ham Raises supersetted with Hyper Extensions against Blue(Strong) band
BW x 10, band x 10 w/ 2 sec pause at top
BW x 8, band x 8
BW x 6?

Declined Weights Situps
80lbs Sandbag x 10
80lbs Sandbag x 10, then Plank with 80lbs sandbag on back right after, no idea on time lasted
80lbs Sandbag x 10

stretch

Posted by: x~factor

Originally Posted by Seanp156

Barbell Free Squats
710lbs x 1

WTF?!?!?!

Posted by: Seanp156

Originally Posted by x~factor

WTF?!?!?!

Well, notice that's with the reverse bands. They probably deload ~100lbs in the hole, ~50lbs half way up, and pretty much nothing at the top, so they get you used to holding heavier weight at the top. That being said, I'm really hoping to hit 700lbs for my meet in July.

This is from a few weeks ago, my squats start 0:40 seconds in to get an idea what it looks like: YouTube - ‪4-29-2011 Squat Training‬&rlm;

The difference being this week, I had my knees wrapped (which I hate the feeling of) and my form was better, and I actually made depth in my gear, in that video I was a little high.

Posted by: Seanp156

Flat Barbell Bench
45lbs x 3 sets x 15 reps
95lbs x 8
135lbs x 6
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 2 (Rage-X shirt on)
315lbs x 1 - touch
365lbs x 1
385lbs x 1
3-Boards
365lbs x 3- all messed up form wise
385lbs x 3
405lbs x 3

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

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

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

Kettlebell Tricep Extensions
16kg kettlebells x 3 sets x 10 reps (wrist wraps on)

rotator cuff work & band pull aparts

Posted by: Seanp156

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

Cybex Leg Press
+180lbs x 10
+270lbs x 8
+360lbs x 6
+450lbs x 10
+540lbs x 2 sets x 10 reps - maybe rep PR???

Hip Adductor/Abductor
2 sets x 20 reps each

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

Cybex Ab Machine
#10 x 2 sets x 12 reps

Cambered Bar Shrugs
135lbs x 12
225lbs x 12 (straps)
315lbs x 3 sets x 10 reps
drop 275lbs x 10
drop 225lbs x 15

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

stretch

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 2 reps (wrist wraps on)
Mid Grip
165lbs x 2 sets x 2 reps
Wide Grip
165lbs x 2 sets x 2 reps - 1 min RIs
-felt good speed wise, but stability on bench is still an issue

Pullups
BW x 2 sets x 8 reps
BW x 6
BW x 5

Standing Military Press on Squat Machine
+90lbs x 6
+140bls x 4
+180lbs x 2 sets x 6 reps
+180lbs x 8

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

Band Tricep Pushdowns
2x Light bands x 15, 10
Light & Mini x 12, 10
Light x 15

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Ok day today, I kind of screwed up my straight weight squat by not sitting back, but still made depth and stayed with it, reverse band was good though.

Barbell Free Squats
60lbs bar x 2 sets x 6-8 reps (Predator Briefs on)
150lbs x 6
240lbs x 5 (belt & wrist wraps on)
330lbs x 2
420lbs x 1
470lbs x 1 (T-Rex suit on, straps down)
510lbs x 1 (straps up)
580lbs x 1
620lbs x 1 (knee wraps on)
Reverse Average Bands
720lbs x 1 (knee wraps on)

Glute Ham Raises
BW x 3 sets x 10 reps

Ab Wheel
2 sets x 10 reps

stretch

Got some video of training today, I'll probably upload it sometime tomorrow.

Posted by: trapzilla

Originally 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 2 reps (wrist wraps on)
Mid Grip
165lbs x 2 sets x 2 reps
Wide Grip
165lbs x 2 sets x 2 reps - 1 min RIs
-felt good speed wise, but stability on bench is still an issue

Pullups
BW x 2 sets x 8 reps
BW x 6
BW x 5

Standing Military Press on Squat Machine
+90lbs x 6
+140bls x 4
+180lbs x 2 sets x 6 reps
+180lbs x 8

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

Band Tricep Pushdowns
2x Light bands x 15, 10
Light & Mini x 12, 10
Light x 15

stretch, rotator cuff work & band pull aparts

Good pullups particularly for someone of our kind of weight

do you time your speed sets or just go by feel?
also what is causing your benching instability? I know for my self my right lat being larger than my left throws off alot of my pressing.

Posted by: Seanp156

Originally Posted by trapzilla

Good pullups particularly for someone of our kind of weight

do you time your speed sets or just go by feel?
also what is causing your benching instability? I know for my self my right lat being larger than my left throws off alot of my pressing.

Thanks, my pullups are a little down from what they should be. When I was 10-15lbs less (205-210lbs), I worked up to 3x10 and that was my best. I've been missing my 4th training day a week here and there lately and it's usually my DE bench day... I'm graduating on the 12th though, so I won't have class to interfere.

I time the rest periods on my speed sets, I just look at my mp3 player's time bar. I'm not really sure what's throwing my bench stability off. Personally, I don't even physically notice/feel it when I'm benching, but when I have a spotter, they say it looks like one shoulder is like 3" higher than the other, one elbow's tucked more than the other, and the bar's crooked.

Posted by: Seanp156

Trained raw today, felt decent for gear whoring so much lately.

Flat Barbell Bench with suspended chains (collect on floor at bottom)
45lbs x 2 sets x 15 reps
45lbs bar weight + 80lbs of chain x 8
45lbs bar weight + 120lbs of chain x 8 (wrist wraps on)
45lbs bar weight + 160lbs of chain x 8
45lbs bar weight + 200lbs of chain x 8 (belt on)
95lbs bar weight + 200lbs of chain x 6
115lbs bar weight + 200lbs of chain x 4
135lbs bar weight + 200lbs of chain x 3, 3rd grinder
155lbs bar weight + 200lbs of chain x 1
165lbs bar weight + 200lbs of chain x 0 - miss
4-Boards
135lbs bar weight + 200lbs of chain x 3
155lbs bar weight + 200lbs of chain x 3 - 3rd grinder
135lbs bar weight + 200lbs of chain x 3

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

DB Neutral Grip Presses
60lbs x 6
85lbs x 2 sets x 8 reps (wrist wraps on)
75lbs x 8

Standing Rope Face Pulls
3 sets x 12 reps

Kettlebell Tricep Extensions
16kg kettlebells x 12 (wrist wraps on)
16kg kettlebells x 10

Friday's Squat Training, mine start 1:20 in:
YouTube - ‪6-3-2011 Squat Training.‬&rlm;

Posted by: Seanp156

Yesterday, DE Bench

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 RIs

Pullups
BW x 3 sets x 8 reps

Standing Barbell Military Press
45lbs x 12
95lbs x 6
135lbs x 2 (wrist wraps on)
145lbs x 3 sets x 8 reps

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

Tricep Cable Pushdowns
80lbs x 3 sets x 10 reps

stretch, rotator cuff work & band pull aparts

__________________________________________________

Today, ME Squat/Deadlift
Deloaded on Squat today, then two heavy weeks left before the meet.

Barbell Free Squats
60lbs bar x 2 sets x 8-12 reps
150lbs x 6
240lbs x 5 (belt on)
330lbs x 3 (Predator Briefs on)
420lbs x 6 sets x 3 reps

Pin 3 Rack Deadlifts
135lbs x 8
225lbs x 5 (belt on)
315lbs x 2
405lbs x 2 (T-Rex suit on)
455lbs x 2
455lbs bar weight + 80lbs of chain x 2
455lbs bar weight + 160lbs of chain x 2
455lbs bar weight + 200lbs of chain x 2
455lbs bar weight + 260lbs of chain x 0 - got around lockout, and skin on left hand ripped off.

Ab Pulldowns against strong band
3 sets x 20-30 reps

Sled Drags
Sled + 100lbs of weight x 6 ~70 yard trips, 2 backwards, 4 forwards

stretch

Took video, may get it edited tomorrow.

Posted by: Seanp156

Good Morning with Hatfield/Safety Squat Bar (no belt)
75lbs bar x 8
175lbs x 8
175lbs x 8
225lbs x 6
225lbs x 2 sets x 8 reps

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

Prone Leg Curls
95lbs x 10
110lbs x 2 sets x 10 reps

Hip Adductor/Abductor
2 sets x 20 reps each

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

DB Hammer Curls
40lbs DBs x 10 reps per arm
40lbs DB x 2 sets x 8 reps per arm

stretch

Posted by: jsmithstone12

looks good

Posted by: Seanp156

Originally Posted by jsmithstone12

looks good

Thanks
___________________________________________

Thursday DE Bench:

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

Lat Pulldowns
150lbs x 12
160lbs x 2 sets x 10 reps

Standing Barbell Military Press
45lbs x 12
95lbs x 6
135lbs x 3 (wrist wraps on)
155lbs x 2 sets x 6 reps
155lbs x 8 reps - rep PR???

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

Band Tricep Pushdowns
5 or 6 sets of 10-15 reps

rotator cuff work & band pull aparts

_________________________________________________

Today/Sunday ME Squat/Deadlift
Barbell Free Squats
150lbs x 8 reps
240lbs x 5 reps (belt on)
350lbs x 3 (briefs & wrist wraps on)
440lbs x 1
530lbs x 1 (T-Rex suit on)
580lbs x 1
630lbs x 1
Added Reverse Average Bands
730lbs x 1

Deadlifts with plates on 3" boxes + 2 pads against double mini bands
135lbs x 3
225lbs x 2 (belt on)
315lbs x 2
365lbs x 2
405lbs x 2
455lbs x 1 (straps, hand still beat up)
475lbs x 0

Glute Ham Raises
BW x 3 sets x 10 reps

Decline Situps
40lbs Sandbag x 3 sets x 15 reps

stretch

Posted by: Seanp156

Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3 (Inzer Rage-X on) - no touch
315lbs x 2 - no touch
365lbs x 1 - touch, paused
415lbs x 1 - PR touch, paused
3-Board Press
405lbs x 3 sets x 3 reps

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

Neutral Grip DB Presses
60lbs x 8
75lbs x 10 (wrist wraps on)
75lbs x 8
75lbs x 10

Rope Face Pulls
60lbs x 3 sets x 12 reps

rotator cuff work & band pull aparts

Posted by: Seanp156

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

Lat Pulldowns
160lbs x 12
170lbs x 2 sets x 10 reps

Standing Barbell Military Press
45lbs x 15
95lbs x 6
135lbs x 3 sets x 8 reps (wrist wraps on)

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

Tricep Cable Pushdowns
70lbs x 3 sets x 12 reps

rotator cuff work & band pull aparts

Posted by: Seanp156

Last heavy squat day before the meet.

Barbell Free Squats
60lbs x 12
150lbs x 6 (Predator Briefs on)
240lbs x 5 (belt on)
330lbs x 3 (wrist wraps on)
420lbs x 1
510lbs x 1 (Inzer T-Rex suit on)
560lbs x 1
600lbs x 1 (knee wraps on)
640lbs x 1 (a lot better than 600)
Added Reverse Average Band
710lbs x 1 - fastest it's been

Glute Ham Raises
BW x 3 sets x 10 reps

Delcine Situps
Minibands x 12
40lbs Sandbag + minibands x 2 sets x 10 reps, 1 set x 12 reps

Ab Wheel
2 sets x 10 reps

stretch

video's from last couple sessions:
YouTube - ‪6-10-2011 Squat & Deadlift Training‬&rlm;
YouTube - ‪6-19-2011 Squat Training‬&rlm;

Got more video today as well

Posted by: Seanp156

Reverse Average Band Bench
45lbs x 2 sets x 12-15 reps
Added Reverse Band
225lbs x 6
275lbs x 5 (wrist wraps on)
315lbs x 3 (belt on)
365lbs x 3
405lbs x 3 - rep PR 3rd rep was something like an 8 second grinder
430lbs x 0 - done after triple
Close Grip
315lbs x 13 reps

T-Bar Rows
+90lbs x 6
+115lbs x 6
+135lbs x 3 sets x 8 reps

DB Neutral Grip Presses
70lbs x 6
85lbs x 3 sets x 8 reps (wrist wraps on)

Rope Face Pulls
90lbs x 3 sets x 12 reps

Kettlebell Tricep Extensions
16kg Kettlebells x 2 sets x 10 reps, 1 set x 8 reps

rotator cuff work & band pull aparts

Posted by: fufu

Nice benching over the past few workouts!

Do you guys ever get footage of bench days?

Posted by: Seanp156

Originally Posted by fufu

Nice benching over the past few workouts!

Do you guys ever get footage of bench days?

Thanks. No, not really heh. Maybe should, but I'm the one that does all the editing and it's kind of time consuming.

Posted by: Seanp156

Speed Deadlifts
135lbs x 8
135lbs x 3
225lbs x 3 (belt on)
275lbs x 3
315lbs x 6 sets x 2 reps ~ 1 min RIs

Hip Adductor/Abductor
2 sets x 20 reps each

Standing Ab Pulldowns
100lbs x 3 sets x 12 reps

HS Machine Shrugs
+270-360lbs x 4 sets x 12 reps

Hammer Curls
40lbs x 3 sets x 10 reps per arm

stretch

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
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 Barbell Military Press
45lbs x 12
95lbs x 8
125lbs x 4
145lbs x 3 sets x 8 reps

HS Rear Delt Rows
+90lbs x 10
+180lbs x 3 sets x 12 reps

Band Tricep Pushdowns
6 sets x 10-15 reps

rotator cuff work & band pull aparts

Posted by: Seanp156

Went to about a last warmup today. Was feeling a little sluggish. Time to rest and eat til the meet.

Barbell Free Squats
60lbs bar x 8
150lbs x 6 (Predator Briefs on)
260lbs x 5
350lbs x 2
390lbs x 1
440lbs x 1 - (Inzer T-Rex on) - head f*%&ed this one
510lbs x 1
550lbs x 1 - knees wrapped

Glute Ham Raises
BW x 4 sets x 10 reps

Ab Wheel
3 sets x 10 reps

stretch

Posted by: Seanp156

Went to around a last warmup today.

Flat Barbell Bench
45lbs x 2 sets x 12-15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 2 (Inzer Rage-X on) - no touch
315lbs x 1 - ~1/4" away from touching

Chest Supported Rows
+45lbs x 10
+90lbs x 3 sets x 12 reps

Light Tricep work & Face Pulls

Posted by: fufu

What day is the meet?

Posted by: Seanp156

July 9th, Saturday.

Posted by: Seanp156

Training from the 24th: YouTube - ‪6-24-2011 Squat Training‬&rlm;

Posted by: fufu

Who chooses the music in the gym?

Posted by: Seanp156

Originally Posted by fufu

Who chooses the music in the gym?

Lol, for our group, generally McLovin, but it doesn't help that 90% of the CDs by the player are all gangster rap. I've gotten used to it and don't really hear it anymore despite how much I hate it... Good thing I guess since you can't really worry about that at a meet

Posted by: Seanp156

Here's the video from the July 9th meet:
‪Lexen Xtreme - Summerslam 2011‬&rlm; - YouTube
My lifts are at:
1:21 - 635lbs Squat
4:16 - 365lbs Bench
4:31 - 400lbs Bench
4:48 - 420lbs Bench
7:36 - 570lbs Deadlift

Missed my first 2 squat attampts at 600lbs, and barely made my 3rd at 635lbs. Head wasn't right, and technique issues. Bench went well, deadlift was decent, still a 25lbs PR over my best gym deadlift on my 2nd attempt. Went to 605lbs on my 3rd attempt and got it moving, but missed it. Ended up totaling 1625lbs @ 213lbs BW.

Posted by: fufu

Nice! 25 lb PR over your best gym deadlift is great man, not decent.

So you missed 600 twice and squatted 635 on your final attempt? That is ballsy. You made the lift though, were you expecting that?

Posted by: Seanp156

Originally Posted by fufu

Nice! 25 lb PR over your best gym deadlift is great man, not decent.

So you missed 600 twice and squatted 635 on your final attempt? That is ballsy. You made the lift though, were you expecting that?

Thanks, yeah, missed 600 twice and got 635 on third... Was planning on going 600-650-700ish, but things weren't together. I knew I could squat the weight each time, but I was uncomfortable taking 600 out of the rack each time, which was new. I used the same rack height I had been in the gym, but was shaking at the top, didn't start the descent right, sit back, and keep my chest up. Lowered the rack on my 3rd attempt, and cranked the straps on my suit tighter to hopefully get a little more out of it since it's way too big for me.

Posted by: Seanp156

First day back in the gym since the meet. Took it fairly easy. Probably going to be focusing on raw training more the next 2-3 months.

Flat Barbell Bench
45lbs x 2 sets x 20 reps
95lb x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 10
225lbs x 2 sets x 8 reps

1-arm DB Rows
75lbs x 6
90lbs x 3 sets x 10 reps

DB Neutral Grip Presses
60lbs x 6
75lbs x 15 - rep PR
75bls x 1

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

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Speed Low Box Squats
45lbs x 2 sets x 10-12 reps
135lbs x 6
135lbs x 3
185lbs x 3
245lbs x 6 sets x 2 reps (belt & wrist wraps on) - ~1 min RIs

DB Romanian Deadlifts
80lbs x 8
100lbs x 3 sets x 10 reps (lost one of my straps, grip was a bitch)

Hip Adductor/Abductor
2 sets x 20 reps each

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

HS Standing Shrugs
+180lbs x 12
+270lbs x 12
+270lbs x 2 sets x 15 reps

Seated Hammer Curls
40lbs x 2 sets x 10 reps per arm

stretch & grip work

Posted by: Seanp156

Standing Barbell Military Press
45lbs x 20
45lbs x 12
95lbs x 8
135lbs x 3 sets x 8 reps (wrist wraps on)

Pullups
BW x 3 sets x 8 reps - last couple reps on last set were iffy

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

Neutral Grip Cable Rows
140lbs x 3 sets x 12 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Barbell Box Squats
65lbs x 2 sets x 10-12 reps
155lbs x 6
245lbs x 5 (belt on)
335lbs x 3 (wrist wraps on)
385lbs x 4 sets x 3 reps

Hyper Extensions
40lbs sandbag x 3 sets x 10 reps

Decline Situps
80lbs sandbag x 4 sets x 10 reps

stretch

Posted by: Seanp156

Flat Barbell Bench
45lbs x 2 sets x 15-20 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3 sets x 3 reps
3-board press
315lbs x 2 - nothing left

275lbs 3x3 meets my old raw strength at that weight when I was at my strongest, so it's good to see i haven't lost that gear whoring lately... Maybe it's not such a bad thing.

Chest Supported Rows
+90lbs x 10
+135lbs x 3 sets x 10 reps

DB Neutral Grip Presses
85lbs x 10
85lbs x 2 sets x 8 reps

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

Kettlebell Tricep Extensions
16kg's x 2 sets x 10 reps, 1 set x 9 reps

Posted by: Seanp156

Gotta go to barbell RDLs. Can barely hold onto the DBs til I get a new set of straps.

DB Romanian Deadlifts
75lbs x 8
75lbs x 6
105lbs x 2 sets x 8 reps
105lbs x 7 reps (grip)

Cybex Leg Press
+180lbs x 10
+360lbs x 8
+450lbs x 6
+540lbs x 3 sets x 8 reps

Hip Adductor/Abductor
2 sets x 15 reps each

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

HS Shrugs
+180lbs x 10
+270lbs x 3 sets x 15 reps

Standing DB Hammer Curls
45lbs x 3 sets x 6 reps per arm

stretch

Posted by: Seanp156

Speed Bench Press
45lbs x 2 sets x 20 reps
95lbs x 8
135lbs x 2
Close Grip
155lbs x 3 sets x 3 reps
Mid Grip
155lbs x 3 sets x 3 reps
Wide Grip
155lbs x 3 sets x 3 reps

Pullups
BW x 10
BW x 9
BW x 7

Standing Military Press on Squat Machine
+90lbs x 10
+140lbs x 10
+160lbs x 10
+160lbs x 9

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

Band Tricep Pushdowns
Average Band
2 sets x 15 reps
2 sets x 10-12 reps

10 mins stationary bike

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Barbell Box Squats
145lbs x 8
145lbs x 6 (single ply briefs on)
235lbs x 5 (belt & wrist wraps on)
325lbs x 3
375lbs x 3
425lbs x 3 sets x 3 reps

Pin 4 Rack Deadlifts against doubled monster mini bands
135lbs x 5
225lbs x 3 (belt on)
315lbs x 3
365lbs x 3
405lbs x 2
455lbs x 1

Glute Ham Raises
BW x 3 sets x 8 reps

Declined Situps
40lbs sandbag x 4 sets x 15 reps

Ab Wheel
3 sets x 12 reps

stretch

Posted by: x~factor

Solid numbers!!!

Posted by: Seanp156

Originally Posted by x~factor

Solid numbers!!!

Thanks!

_________________

Flat Barbell Bench against monster mini band under bench
45lbs bar weight + band x 10
45lbs bar weight + band x 8
95lbs bar weight + band x 8
135lbs bar weight + band x 6 (wrist wraps on)
155lbs bar weight + band x 3 (belt on)
185lbs bar weight + band x 5
205lbs bar weight + band x 5
225lbs bar weight + band x 2, missed 3rd
4-Board Press
245lbs bar weight + band x 3
265lbs bar weight + band x 3, 3rd was ugly
265lbs bar weight + band x 3, light spot on 3rd

Chest Supported Rows
+90lbs x 8
+135lbs x 6
+145lbs x 3 sets x 6 reps

DB Neutral Grip Presses
80lbs x 2 sets x 10 reps
80lbs x 8 reps

Face Pulls
50lbs x 12
60lbs x 2 sets x 12 reps

Kettlebell Tricep Extensions
16kgs x 10 reps
16kgs x 8 reps

Posted by: Seanp156

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

Hip Adductor/Abductor
2 sets x 20 reps each

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

HS Standing Shrugs
+180lbs x 10
+270lbs x 10
+320lbs x 3 sets x 12 reps

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

stretch

Posted by: Seanp156

Speed work felt good today.

Speed bench
45lbs x 2 sets x 20 reps
95lbs x 8
135lbs x 2
Close Grip
165lbs x 3 sets x 2 reps
Mid Grip
165lbs x 3 sets x 2 reps
Wide Grip
165lbs x 3 sets x 2 reps - 1 min RIs

Pullups
BW + 30lbs x 3 sets x 5 reps
BW x 2 sets x 6 reps

Standing Barbell Military Press
45lbs x 12
95lbs x 8
135lbs x 3
155lbs x 5 (wrist wraps on)
155lbs x 8 - rep PR
165lbs x 5 - rep PR
175lbs x 4 - meets old rep PR

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

Tricep Band Pushdowns
Strong Band x 20, 15, 12 ,12

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Barbell Free Squats
65lbs bar x 2 sets x 8-10 reps (single ply & predator briefs on)
155lbs x 6
245lbs x 5 (belt on)
335lbs x 2 (wrist wraps on)
425lbs x 2
475lbs x 5 sets x 3 reps

Conventional Deadlifts off floor (briefs on)
135lbs x 6
225lbs x 3 (belt on)
315 X 3
315 + 80 lbs chains x 3
315 + 120 lbs chains x 3
315 + 160 lbs chains x 3
315 + 270 lbs chains x 5

Decline Situps
40lbs Sandbag + miniband x 4 sets x 12-15 reps

stretch

Got video, might get it up sometime tomorrow

Posted by: Seanp156

Training from Friday: ‪8-6-2011 Squat & Deadlift Training‬&rlm; - YouTube

Posted by: Seanp156

Flat Barbell Bench
45lbs x 10
95lbs x 8
135lbs x 2 sets x 6 reps
185lbs x 3 (wrist wraps on)
185lbs + 40lbs of chain x 3 (belt on)
185lbs + 80lbs of chain x 3
185lbs + 120lbs of chain x 3
185lbs + 160lbs of chain x 2?
4-board press
185lbs + 200lbs of chain x 3
185lbs + 250lbs of chain x 2 sets x 2 reps, both ugly

Chest Supported Row
+90lbs x 8
+135lbs x 6
+160lbs x 3 sets x 6 reps

Skull Crushers against miniband
55lbs x 10
75lbs x 6 with spots
55lbs x 8
55lbs x 8, close grip bench to 3 board x 20

Standing Rope Face pulls
50lbs x 12
60lbs x 12
70lbs x 2 sets x 12 reps

Posted by: Gorilla Muscle

Bump! How are you bro?

Posted by: Seanp156

Originally Posted by Gorilla Muscle

Bump! How are you bro?

Who's this? I don't recognize your user name. Did you have an old one?

Posted by: Seanp156

Barbell Front Squats
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 3 sets x 10 reps (belt on)

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

Hip Adductor Abductor
2 sets x 20 reps each

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

HS Standing Shrugs
+180lbs x 10
+270lbs x 12
+320lbs x 3 sets x 12 reps

Standing DB Hammer Curls
45lbs x 2 sets x 8 reps per arm

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

stretch

Posted by: Seanp156

Speed Bench Press
45lbs x 2 sets x 20 reps
95lbs x 8
135lbs x 3
Close Grip
175lbs x 3 sets x 2 reps (wrist wraps on)
Mid Grip
175lbs x 3 sets x 2 reps
Wide Grip
175lbs x 3 sets x 2 reps

Neutral Grip Pullups
BW x 2 sets x 8 reps
BW x 7

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

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

Tricep Band Pushdowns
Average Band x 20, 12, 10, 12

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Barbell Free Squats
65lbs bar x 2 sets x 8-12 reps (Predator briefs on)
155lbs x 6
245lbs x 5
335lbs x 3
425lbs x 3
475lbs x 2
515lbs x 5 sets x 3 reps - some sort of PR here reps/volume

Speed Deadlifts
225lbs x 3 (belt on)
315lbs x 5 sets x 3 reps

Glute Ham Raises
BW x 2 sets x 10 reps
BW x 5 - done

Decline Situps
80lbs Sandbag x 3 sets x 10 reps

Ab Wheel
2 sets x 12 reps

stretch

Got video, may get it uploaded tomorrow.

Posted by: fufu

youz a squattin' hoe.

Posted by: fufu

in the best of ways.

Posted by: Seanp156

Lol, thanks. Vid: 8-12-2011 Squat Training - YouTube

Posted by: Seanp156

First day back in a shirt since the meet. Felt a little jittery/off, but haven't held that much weight for over a month.

Flat Barbell Bench
45lbs x 3 sets x 12-20 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3 (inzer rage x on) - no touch
315lbs x 3 - touch on last
365lbs x 1
405lbs x 1
3-board Presses
425lbs x 3 - rep pr
425lbs x 3
425lbs x 2, missed 3rd

Lying Tricep Extensions on Reverse Hyper
+140lbs x 8
+105lbs x 2 sets x 10 reps

Rear Delt & Lat Raise shoulder work
3 sets x 6-10 reps each

Standing Rope Face Pulls
50-60lbs x 3 sets x 12 reps

Posted by: Seanp156

Speed Low Box Squats
45lbs x 2 sets x 10-12 reps (single ply briefs on)
135lbs x 6
185lbs x 3
225lbs x 3 (belt on)
275lbs x 6 sets x 2 reps - 1 min RIs

Prone Leg Curls
95lbs x 12
110lbs x 3 sets x 10 reps

Hip Adductor/Abductor machines
2 sets x 20 reps each

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

DB Shrugs
95lbs x 20
95lbs x 2 sets x 15 reps

DB Hammer Curls
45lbs x 3 sets x 8 reps per arm

stretch

Posted by: Seanp156

Went in to do my normal speed work today and ended up fucking something up...

Started usual warmups, felt a little slow/off. Was going to do speed work against bands. Warmed up with the bar and 95, (and bands) felt a little discomfort in my left shoulder/pec, but continued. Did 1 set of 3 with 135, and on the 3rd rep, felt quite a bit of pain in between my front delt and pec, so stopped the benching.

Was able to keep going and do this:
Pullups
BW x 3 sets x 8 reps - some discomfort, but no pain

Standing Military Press
45lbs x 20, 15
95lbs x 8
135lbs x 3 sets x 10 reps - this didn't bother it at all

HS Rear Delt Rows
+90lbs x 10
+140lbs x 3 sets x 12 reps - fine

Tricep Band Pushdowns - fine

Stretch, rotator cuff work & band pull aparts

-On the rotator cuff work, internal rotations bothered it quite a bit, external didn't bother it at all. Hopefully it's better in a few days, I'll have to see how it feels Sunday before benching heavy.

Posted by: fufu

Ice ice ice!

Posted by: Seanp156

Originally Posted by fufu

Ice ice ice!

It's feeling decent today, and didn't bother me squatting yesterday, but I still don't know about benching on it tomorrow.

_____________________________________________

Barbell Free Squats
65lbs x 2 sets x 8-12 reps (Predator briefs on)
155lbs x 6
245lbs x 5 (belt & wrist wraps on)
335lbs x 3
425lbs x 2
475lbs x 2
515lbs x 2
565lbs x 1, missed 2nd - too slow bringing it down
565lbs x 2 sets x 2 reps

Glute Ham Raises
BW x 4 sets x 10 reps

Declined Situps
80lbs Sandbag x 4 sets x 10 reps

stretch

Posted by: Seanp156

Fridays training: 8 19 2011 Squat Training - YouTube

Posted by: davegmb

Are you not doing regular deads anymore sean? Could only see RDL's!

Posted by: Seanp156

Took it easy on the pec/shoulder today. Won't be speed benching this week, and I'll be doing some recovery during the week. Doing light high reps today did make it feel better.

Reverse Average Band Bench
135lbs x 20
135lbs x 15
185lbs x 7 sets x 15 reps - varied grips on the last few sets

Chest Supported Rows
+90lbs x 12
+115lbs x 4 sets x 12 reps

Tricep Pushdowns w/ rope
50lbs x 3 sets x 10-12 reps

Seated Rope Face Pulls
60lbs x 4 sets x 15 reps

rotator cuff work & band pull aparts

Posted by: Seanp156

Originally Posted by davegmb

Are you not doing regular deads anymore sean? Could only see RDL's!

I don't pull off the floor heavy very often. I usually do my deadlifts after I squat on Fridays, so that's where they'll be. This Friday I didn't deadlift at all, the week before I did speed deadlifts, week before that, I worked up to a heavy set of 5 off the floor with chains (315 bar weight + 270lbs of chains x 5), and week before that I did rack deadlifts against doubled monster mini bands (455lbs + the band tension).

This Friday I might pull off a platform for moderate triples or so (not a good thing to pull super heavy off a platform) since I'll be taking it easy on squats.

Posted by: Seanp156

Barbell Front Squats
45lbs x 12
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 2 (belt on)
245lbs x 3 sets x 8 reps - rep PR???

Hyper Extensions (haven't done these for a while)
BW x 10
+25lbs x 10
+55lbs x 8
+70lbs x 3 sets x 8 reps

Hip Adductor/Abductor
2 sets x 15 reps each

Cybex Ab Machine
#10 x 3 sets x 10-12 reps

Seated DB Hammer Curls
40lbs x 3 sets x 10 reps per arm

stretch

Posted by: Seanp156

Still taking it easy on the pec.

Flat Barbell Bench
45lbs x 3 sets x 50 reps - felt a little tight on the first set, but ok on the last two.

Inverted Rows
BW x 3 sets x 10 reps

Standing Barbell Military Press
45lbs x 12
95lbs x 8
135lbs x 3 (wrist wraps on)
155lbs x 8
155lbs x 7
145lbs x 8

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

Tricep Band Pushdowns
Light + Mini x 20, 15, 15, 15

stretch, rotator cuff work & band pull aparts - pec didn't hurt on internal rotations today

Posted by: Seanp156

Light/Deload on squats today, deadlifted moderately.

Barbell Free Squats (single ply briefs on)
65lbs x 2 sets x 10-12 reps
155lbs x 6
155lbs x 5
245lbs x 5 (belt & wrist wraps on)
335lbs x 3
385lbs x 6 sets x 3 reps

Conventional Deadlifts standing on ~3.5" platform
135lbs x 8
135lbs x 5
225lbs x 3 (belt on)
315lbs x 3
365lbs x 3
405lbs x 3
455lbs x 3

Decline Situps
80lbs Sandbag x 3 sets x 12 reps

Glute Ham Raises
BW x 2 sets x 12 reps

Posted by: Seanp156

First day doing something somewhat moderate on the pec, still not 100% though.

Reverse Average Band Bench
135lbs x 10
225lbs x 15
275lbs x 12 (belt & wrist wraps on)
315lbs x 3 sets x 6 reps
275lbs x 10

Neutral Grip T-bar Rows
+90lbs x 10
+135lbs x 3 sets x 10 reps

Neutral Grip DB Presses
65lbs x 2 sets x 15 reps

Standing Rope Face Pulls
4 sets x 12 reps

stretch, rotator cuff work & band pull aparts

Posted by: davegmb

Nothing moderate about those deadlifts to me Sean, strong stuff.

Posted by: Seanp156

Originally Posted by davegmb

Nothing moderate about those deadlifts to me Sean, strong stuff.

Thanks.

__________________________________

Pec's feeling better, not sure how much I'll push it Sunday yet.

Barbell Bench
45lbs x 2 sets x 50 reps
95lbs x 20
95lbs x 3 sets x 30 reps

Pullups
BW x 5 sets x 6 reps

Standing Barbell Military Press
45lbs x 12
95lbs x 8
135lbs x 3
165lbs x 3 sets x 5 reps (wrist wraps on)

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

Band Tricep Pushdowns
Light & Mini x 20, 15, 15 ,15

rotator cuff work & band pull aparts

Posted by: Seanp156

Barbell Free Squats
65lbs bar x 8 (predator briefs on)
155lbs x 8
245lbs x 5 (belt & wrist wraps on)
335lbs x 3
425lbs x 2
475lbs x 2
535lbs x 1 (T-Rex suit on)
565lbs x 1
605lbs x 1
Add Reverse Average Bands
695lbs x 1
-605 and 695 felt a little off... Fine unracking and bringing it down, but felt like it was throwing me back and forth a little on the way up.

Pin 3 Rack Deadlifts
135lbs x 10
245lbs x 3 (belt on)
335lbs x 3
425lbs x 1
515lbs x 1
565lbs x 1
605lbs x 1 - started losing grip after locking out, hardly any knurling on the bar
635lbs x 0 - back was done after 605

Glute Ham Raises
BW x 4 sets x 10 reps

Ab Wheel
3 sets x 12 reps

stretch

Posted by: Seanp156

Still taking it fairly easy. No pain today on the pec, a little discomfort on some sets, but nothing major. Anxious to try to get weight in my hands again, but I guess I shouldn't rush it.

Barbell Bench against two minibands (under bench)
45lbs + 1 band x 12
45lbs + 2 bands x 8
95lbs + bands x 8
115lbs + bands x 8
2-boards
135lbs x 3 sets x 8 reps
135lbs x 7, missed 8th

Chest Supported Rows
+90lbs x 8
+115lbs x 8
+135lbs x 2 sets x 8 reps
+135lbs x 10

Lying Tricep Extensions on Reverse Hyper (pause at lockout)
+105lbs x 3 sets x 12 reps
+115lbs x 12

Face Pulls with miniband
3 sets x 15 reps

DB Neutral Grip Press
60lbs x 15, Pete talked me out of doing more

rotator cuff work & band pull aparts

Posted by: Seanp156

Friday's training: 9-3-2011 Squat Training - YouTube

Posted by: Seanp156

Hyper Extensions
BW x 10
+25lbs plate x 10
+50lbs DB x 8
+75lbs DB x 4 sets x 10 reps

Hip Adductor/Abductor
2 sets x 20 reps each

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

HS Machine Shrugs
+180lbs x 12
+270lbs x 15
+320lbs x 3 sets x 15 reps

stretch

Posted by: Seanp156

No pain and very minimal if any discomfort today...

Flat Barbell Bench
45lbs x 2 sets x 50 reps
95lbs x 2 sets x 20 reps
135lbs x 3 sets x 15 reps

Pullups
BW x 2 sets x 8 reps
BW x 7.5 reps

Standing Barbell military Press
45lbs x 15
95lbs x 8
135lbs x 2
145lbs x 2 sets x 8 reps
145lbs x 7, failed 8th

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

Tricep Band Pushdowns
5 sets x 12-20 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Decided to shoot for a PR since I'll be leaving for job training soon... I'll be gone 4 weeks, so I won't be able to train as heavy as normal, but I'll definitely find something in the area to do some raw work while I'm there.

Barbell Free Squats
65lbs bar x 2 sets x 8-12 reps (predator briefs on)
155lbs x 8
265lbs x 5 (belt & wrist wraps on)
355lbs x 3
445lbs x 1
535lbs x 1 (T-Rex suit on)
595lbs x 1 - felt a lot heavier/worse than 605 last week
655lbs x 1 -15lbs PR (knees wrapped)

Glute Ham Raises
BW x 3 sets x 12 reps

Decline Situps
80lbs Sandbag x 3 sets x 12 reps

Sled Drags
Sled +95lbs x 8 trips of ~75 yards

stretch

Posted by: fufu

PR woot woot

Posted by: davegmb

Good news on the PR

It amazes me how you Americans just up sticks and move around the country for jobs! In the Uk it doesn't happen so much because most places are within commuting range

Posted by: Seanp156

Originally Posted by davegmb

Good news on the PR

It amazes me how you Americans just up sticks and move around the country for jobs! In the Uk it doesn't happen so much because most places are within commuting range

Thanks guys. Actually I'm not moving, but at this company, initial hires go through a month of training, so they pay to fly me out there, put me up in a hotel, and pay for my food. After that, I'll be back on jobs in my local area.

Posted by: jagbender

655 that's awesome! Congrats!

Posted by: Seanp156

Originally Posted by jagbender

655 that's awesome! Congrats!

Thanks... Hopefully 700 isn't too far away after I get gear that actually fits, all my stuff's too big.

__________________________________________________ ___

Reverse Average Band Bench (90ish lbs deload at bottom?)
135lbs x 2 sets x 8-12 reps
185lbs x 12
225lbs x 8 (wrist wraps & belt on)
275lbs x 5
315lbs x 3 sets x 5 reps

Chest Supported Rows
+90lbs x 12
+115lbs x 4 sets x 12 reps

Kettlebell Tricep Extensions
16kg kettlebells x 3 sets x 10 reps

Standing Rope Face Pulls
60lbs x 3 sets x 12 reps

rotator cuff work & band pull aparts

Posted by: Seanp156

655's about 1:18 in 9-9-2011 Squat Training - YouTube

Posted by: Seanp156

Barbell Front Squats
45lbs x 10
135lbs x 8
135lbs x 6
185lbs x 3
225lbs x 3 (belt on)
255lbs x 3
285lbs x 3 sets x 3 reps - some sort of BS PR

Hyper Extensions
BW x 10
+25lbs plate x 10
+60lbs DB x 3 sets x 12 reps

Hip Adductor/Abductor
2 sets x 20 reps each

~90 degree decline situps
BW x 2 sets x 15 reps
BW x 12

HS Shrug Machine
+180lbs x 12
+270lbs x 12
+320lbs x 2 sets x 12 reps

DB Hammer Curls
40lbs x 2 sets x 10 reps per arm

stretch

Posted by: jagbender

Originally Posted by Seanp156

655's about 1:18 in 9-9-2011 Squat Training - YouTube

tiny bunch of guys you hang with LOL

holy crap that's some squats!

Posted by: Seanp156

Originally Posted by jagbender

tiny bunch of guys you hang with LOL

holy crap that's some squats!

Lol. That wasn't great really. Ryan and I were the only ones that went heavy that day.

__________________________________________________ _

Sort of got back to speed benching today. Pec feels fine, and didn't have any discomfort. Still being careful and brought it down slow, ~3 seconds each rep on the way down and fast on the way up.

Speed Bench
45lbs x 2 sets x 20-30 reps
95lbs x 10
Close Grip
135lbs x 3 sets x 3 reps
Mid Grip
135lbs x 3 sets x 3 reps
Wide Grip
135lbs x 3 sets x 3 reps - 1 min RIs

Pullups
BW x 3 sets x 8 reps

Standing Barbell Military Press - felt strong on these today
45lbs x 12
95lbs x 10
135lbs x 3
165lbs x 2 sets x 5 reps
165lbs x 8 reps - rep PR

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

Tricep Band Pushdowns
Light + Mini band x 5 sets x 12-20 reps

stretch, rotator cuff work & band pull aparts

Posted by: davegmb

Nice military press, that's roughly 75kg for 8 reps, really strong Sean

Posted by: jagbender

Originally Posted by davegmb

Nice military press, that's roughly 75kg for 8 reps, really strong Sean

Bump that!

Very nioce

Posted by: Seanp156

Thanks guys

______________________

Last day at Lexen before leaving for work training. Took squats fairly easy, and went for a deadlift PR. Was thinking about going 585, but my back's been having a little pain on and off the last couple days, and I was happy to get what I did after warmups felt heavy.

Barbell Free Squats
65lbs bar x 3 sets x 8-10 reps (predator briefs on)
155lbs x 2 sets x 6 reps
245lbs x 5 (belt & wrist wraps on)
335lbs x 3
425lbs x 5 sets x 5 reps

Conventional Deadlifts off floor
225lbs x 5 (belt on)
315lbs x 3
405lbs x 1 (Inzer T-rex suit on)
475lbs x 1
525lbs x 1 (straps tight)
575lbs x 1 - BS 5lbs PR

Glute Ham Raises
BW x 4 sets x 10 reps

Declined Situps
45lbs sandbag x 3 sets x 20 reps

Sled Drags
Sled + 95lbs x 2 75 yard trips
Sled + 150lbs x 4 75 yard trips

stretch

Posted by: Seanp156

First time in the gym in Chicago. One of the guys I met at orientation has a membership to LA Fitness that's just a couple blocks from my hotel and got me a free week there. I'll probably use that up, then take the train to Quad's to check it out and decide if it's worth the trip. LA Fitness is ok, 1 power rack and 2 squat racks, but the plates are the octagonal rubber coated shit, so deadlifting will suck.

Barbell Front Squats
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 3 (belt on)
255lbs x 3 sets x 6 reps

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

Hip Adductor/Abductor
2 sets x 20 reps each

Kneeling Ab Pulldowns
4 sets x 12-15 reps

Hammer Strength Shrugs
+180 x 12
+270 x 12
+360 x 3 sets x 12 reps

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

stretch

Posted by: fufu

Front squats looking good my son.

Posted by: Seanp156

Thanks... I need to find out where I can get some straps here... I had a pair, but lost one, and I didn't bring chalk with me

Posted by: Seanp156

Yesteday, 9/22/2011

Speed Bench
145lbs x 6 sets x 3 reps varying grips

Pullups
BW x 2 sets x 8 reps
BW x 7.5 reps

Standing Barbell Military Press
warmups
175lbs x 5 - rep PR - rubber plates blow, fighting the plates rolling against the bar
155lbs x 2 sets x 6 reps

Rear Delt Machine Rows
4 sets x 12 reps

Tricep Band Pushdowns
5 sets

stretch, rotator cuff work & band pull aparts

Posted by: fufu

OHP PR, nice!

Posted by: Seanp156

Thanks! Was planning on 3x5 @ 175, but the first one took a lot out of me fighting the rubber plates.

__________________________________________
Went to Quad's tonight, definitely a much better gym. If they had a monolift it'd be perfect.

Barbell Free Squats
45lbs x 2 sets x 12 reps
135lbs x 8
135lbs x 3
225lbs x 5 (belt & wrist wraps on)
315lbs x 3
365lbs x 8 (knees wrapped) - raw rep PR
365lbs x 2 sets x 6 reps

Conventional Deadlifts off Floor
245lbs x 5 (belt on)
335lbs x 3
425lbs x 3 (straps)
425lbs x 5

Only had about an hour til close when I got there.

Posted by: Seanp156

Quad's again tonight. This gym would be pretty much perfect if they had a monolift. They have tons of specialty bars, calibrated Ivanko plates, bumper plates, etc.

Reverse Light & Mini band close grip bench
45lbs x 2 sets x 12-20 reps
added bands
133lbs x 12
177lbs x 20
221lbs x 12
221lbs x 15
265lbs x 12
265lbs x 12
309lbs x 8
309lbs x 6
287lbs x 9

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

Kettlebell Tricep Extensions
35lbs kettlebells x 3 sets x 10 reps

Posted by: Seanp156

Barbell Front Squats
45lbs x 2 sets x 10-12 reps
133lbs x 6
133lbs x 3
177lbs x 3
221lbs x 3 sets x 10 reps (belt on)

Hyper Extensions
BW x 10
+25lbs x 10
+50lbs x 10
+65lbs x 3 sets x 12 reps

Hip Adductor/Abductor
2 sets 15-20 reps each

Hammer Strength Shrugs
+180lbs x 12
+270lbs x 12
+360lbs x 12 (straps)
+410lbs x 3 sets x 12 reps

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

stretch, grip work, rotator cuff work & band pull aparts

Posted by: fufu

Someone has become a little monolift whore!

Posted by: Seanp156

Originally Posted by fufu

Someone has become a little monolift whore!

I mean, I *can* squat without one, and don't mind not having one if I'm not squatting much over 400, but they are nice.

Posted by: CowPimp

I like the squat numbers. Very solid raw. What's your bodyweight at? I'm thinking about going back to PL style squatting.

Posted by: Seanp156

Originally Posted by CowPimp

I like the squat numbers. Very solid raw. What's your bodyweight at? I'm thinking about going back to PL style squatting.

Thanks, I've been holding around 215ish for some time now.

Posted by: Seanp156

Probably just going to train maybe 2 more times the rest of my duration here.

From Monday, 10-3-2011

Reverse Light & Mini band bench
45lbs x 3 sets x whatever
added bands
135lbs x 10
225lbs x 10
275lbs x 10 (belt & wrist wraps on)
315lbs x 10
335lbs x 3 sets x 6 reps
275lbs x 11

Pullups
BW x 3 sets x 8 reps (straps)

Standing Barbell Military Press
warmups
142lbs x 8 (wrist wraps on)
142lbs x 7
131lbs x 7

Chest Supported Rows
warmups
+115lbs x 3 sets x 10 reps

Kettlebell Tricep Extensions
35lbs x 12, 10, 10

stretch, grip work, rotator cuff work & band pull aparts

Posted by: Seanp156

From Friday, 10-7-2011

Barbell Free Squats
55lbs bar x 2 sets x whatever (single ply briefs on)
145lbs x 8
145lbs x 3
235lbs x 5 (belt & wrist wraps on)
235lbs x 3
325lbs x 3
375lbs x 2
415lbs x 3 sets x 5 reps (knee wraps on)

Pin 2 Rack Deadlifts (around Pin 3 at Lexen)
225lbs x 5
315lbs x 3
405lbs x 3
495lbs x 3 (straps)
545lbs x 3
585lbs x 2

Standing Ab Pulldowns
70lbs x 10
80lbs x 3 sets x 10 reps

Glute Ham Raises
BW x 3 sets x 10 reps

stretch

Posted by: Seanp156

Reverse Light & Mini band bench
45lbs x 3 sets x whatever
Added Bands
135lbs x 10
185lbs x 10
225lbs x 10 (wrist wraps on)
275lbs x 5 (belt on)
315lbs x 5
345lbs x 6
365lbs x 3 - felt kinda heavy at the top/unracking it, but went ok except hitting uprights on the way
345lbs x 6
345lbs x 5

Pullups
BW x 3 sets x 8 reps

Standing Barbell Military Press
45lbs x 15
95lbs x 8
135lbs x 3 sets x 8 reps (wrist wraps on)

1-arm DB Rows
70lbs x 6
90lbs x 3 sets x 8 reps (straps)

Kettlebell Tricep Extensions
35lbs x 2 sets x 10 reps
35lbs x 8 reps

stretch, rotator cuff work & band pull aparts

Posted by: CowPimp

I'm jealous of your squats and I hate you, lol. Do you not perform singles most ME days? I see lots of sets of 5-6 reps, but not many where you're limited to 3 or less (Unless it's warmup).

Posted by: fufu

Are you still in Chicago?

Posted by: Seanp156

Originally Posted by CowPimp

I'm jealous of your squats and I hate you, lol. Do you not perform singles most ME days? I see lots of sets of 5-6 reps, but not many where you're limited to 3 or less (Unless it's warmup).

It's because I'm out of town for job training (Chicago) and I'm not around any of my normal training crew to spot me. Flying back in 2 days though. If you search back longer than the last month, I go to singles more.

Also, I strained my left pec about 2 months ago, so I've had to work back into handling heavier weight, so I've slowly gone from sets of 15-20, to getting back to heavier weight up to a triple most recently. That's also why I've been doing reverse band benching a lot lately so I can keep too much strain off the pec, but still be able to have heavier weight in my hands than I could with straight weight.

Unless I'm training for a meet though, I try to limit my sessions where I train super high intensity very often just because it burns me out, and I think getting some decent volume at moderate weight is more useful for building strength than just doing 1-3 sets of 1 rep at heavy weight. It still needs to be done every so often, but I see it more as a test of strength than something that builds it on a regular basis. In a 5-ish week training cycle, I'll usually only work up to very heavy singles in 1 or 2 of the sessions.

Posted by: x~factor

Very solid workouts. The numbers are just crazy!

Posted by: Seanp156

Originally Posted by x~factor

Very solid workouts. The numbers are just crazy!

Thanks, I wouldn't say crazy though.

_____________________________________

Back home to normal training

DB Romaninan Deadlifts
65lbs x 8
85lbs x 8
105lbs x 2 sets x 8 reps (straps)
105lbs x 12

Cybex Leg Press
+180lbs x 10
+360lbs x 10
+450lbs x 8
+540lbs x 3 sets x 6 reps

Hip Adductor/Abductor
2 sets x 20 reps each

HS Shrugs
+180lbs x 12
+270lbs x 10
+320lbs x 12
+360lbs x 3 sets x 10 reps

Standing Hammer Curls
40lbs x 2 sets x 10 reps per arm

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

stretch

Posted by: Seanp156

Barbell Box Squats, pause on box
155lbs x 8
245lbs x 5 (belt & wrist wraps on)
335lbs x 5 (Predator briefs on)
425lbs x 4 sets x 3 reps
445lbs x 2 sets x 3 reps

Speed Deadlifts
225lbs x 5
315lbs x 6 sets x 3 reps

Hatfield bar Hyper Extensions
bar (75lbs?) x 12
bar x 10
bar x 8

Glute Ham Raises
BW x 10
BW x 8

Decline situps against mini band
2 sets x 20 reps
1 set x 10 with bands, +5 without

stretch

Posted by: x~factor

Originally Posted by Seanp156

Thanks, I wouldn't say crazy though.

Originally Posted by Seanp156

From Friday, 10-7-2011

Barbell Free Squats
415lbs x 3 sets x 5 reps (knee wraps on)

Pin 2 Rack Deadlifts (around Pin 3 at Lexen)
585lbs x 2

Ummm, yea, that's crazy weight!

Posted by: slownsteady

Looks good! Keep up the good work.

Posted by: Seanp156

Thanks guys

_____________________________________

First day back to straight weight benching in a while, felt alright overall, no pec issues.

Flat Barbell Bench
45lbs x 2 sets x 20-30 reps
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps on)
205lbs x 8
225lbs x 8
235lbs x 6
245lbs x 2 sets x 5 reps

Bamboo Bar Skull crushers with kettlebells hanging from minibands
~70-75lbs x 9, 10, 9

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

DB Neutral Grip Presses
65lbs x 10 - more not happening after skulls, too unstable

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

rotator cuff work & band pull aparts

Posted by: Seanp156

Yesterday, 10/27/2011

Standing Barbell Military Press
45lbs x 2 sets x 12-15 reps
105lbs x 8
145lbs x 3 sets x 8 reps

Pullups
BW x 3
BW + 25lbs x 6
BW + 25lbs x 2 sets x 5 reps
BW x 6
-Might have to cool it on these a while, tendon inside my elbow on my arm's been getting agitated after doing them.

Flat DB Neutral Grip Press
70lbs x 6
80lbs x 2 sets x 8 reps (wrist wraps on)
80lbs x 12 reps

HS Rear Delt Rows
+90lbs x 10
+140lbs x 8
+180lbs x 2 sets x 12 reps

Band Tricep Pushdowns
Average x 20,15,15,12,12

stretch, rotator cuff work & band pull aparts

_____________________________________________

Today 10/28/2011

Giant Cambered Hatfield Bar Box Squats(85lbs bar?)
bar x 8 (Predator briefs on)
175lbs x 8
265lbs x 5 (Belt on)
355lbs x 3
405lbs x 4 sets x 3 reps
445lbs x 2 sets x 3 reps

Conventional Deadlifts on ~3" platform
135lbs x 8 (Predator briefs on)
225lbs x 3 (belt on)
315lbs x 3
315lbs + 40lbs of chain x 5
315lbs + 80lbs of chain x 5
315lbs + 120lbs of chain x 5
315lbs + 160lbs of chain x 5

Hyper Extensions
+40lbs sandbag x 12
+40lbs sandbag x 10
+40lbs sandbag & green band around neck x 8, band +2 reps

Band Leg Curls
Average Band x 2 sets x 15-20 reps

Ab work: I don't know wtf to call these...
3 sets x 7-10 reps

stretch

Posted by: zwe

every one want power and strength but we will never get these all things except struggle so carry on struggle and hard work daily

Posted by: CowPimp

I feel like I see military pressing more in your workout log than a lot of powerlifting focused workouts I've seen. Do you notice this enhances your bench press numbers, prefer a more well-rounded strength profile, or perhaps just really enjoy the exercise?

Posted by: Seanp156

Originally Posted by CowPimp

I feel like I see military pressing more in your workout log than a lot of powerlifting focused workouts I've seen. Do you notice this enhances your bench press numbers, prefer a more well-rounded strength profile, or perhaps just really enjoy the exercise?

These. I can't really say I've noticed much of a carry-over from them to benching, but that could be because my triceps are my weakpoint/I have arms, and so a long bench stroke. They're probably my favorite pressing exercise to do.

Posted by: Seanp156

Fell behind on my log a bit:

Tuesday 11/1/2011: Squat/Deadlift Assistance
Front Squats
45lbs x 2 sets x 10-15 reps
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 3 (belt on)
255lbs x 3 sets x 5 reps

DB Romanian Deadlifts
85lbs x 8 (straps)
110lbs DBs x 3 sets x 10 reps

Hip Adductor/Abductor
2 sets x 20 reps each

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

Seated DB Hammer Curls
40lbs x 2 or 3 sets x 10 reps

stretch

Friday 11/4/2011: ME Squat/Deadlift
Barbell Free Squats
55lbs bar x 3 sets x 10-15 reps
145lbs x 8 (Predator Briefs on)
235lbs x 6
325lbs x 3 (wrist wraps ON!!)
415lbs x 3
465lbs x 5 sets x 3 reps
505lbs x 2

Conventional Deadlifts against mini bands
135lbs x 8
added bands
135lbs x 6 (belt on)
225lbs x 3
275lbs x 3
315lbs x 3
365lbs x 3
405lbs x 2

Glute Ham Raises
BW x 4 sets x 12 reps

Decline Situps
40lbs Sandbag x 3 sets x 10-15 reps

Sunday 11/6/2011: ME Bench
Flat Barbell Bench
45lbs bar + 40lbs of chain x 10
45lbs bar + 80lbs of chain x 10
45lbs bar + 120lbs of chain x 10
95lbs bar weight + 120lbs of chain x 10?
135lbs bar weight + 120lbs of chain x 6?
185lbs bar weight + 120lbs of chain x 3
195lbs bar weight + 120lbs of chain x 2
4-board press
185lbs bar weight + 120lbs of chain x 5
205lbs bar weight + 120lbs of chain x 2, missed 3rd
205lbs bar weight + 120lbs of chain x 3

Chest Supported Rows
+90lbs x 10
+115lbs x 10
+135lbs x 3 sets x 8 reps

Kettlebell Tricep Extensions
16kg kettlebells x 2 sets x 10 reps, 1 set x 8 reps

Rope Face Pulls
60lbs x 3 sets x 12 reps

Tuesday 11/8/2011: RE Squat/Lower assistance
Barbell Free Squats
45lbs x 15
135lbs x 6
185lbs x 6
225lbs x 8 (belt & wrist wraps ON!!)
275lbs x 15 - rep PR
275lbs x 2 sets x 12 reps

Barbell Romanian Deadlifts
135lbs x 10
225lbs x 3 sets x 12 reps

Hip Adductor/Abductor
2 sets x 20 reps each

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

DB Hammer Curls
45lbs x 2 sets x 8 reps

stretch

Posted by: Seanp156

Standing Barbell Military Press
45lbs x 2 sets x 12-15 reps
95lbs x 8
135lbs x 5 (wrist wraps on)
155lbs x 3 sets x 5 reps
165lbs x 5

Lat Pulldowns
#10 x 12
#14 x 10
#16 x 2 sets x 10 reps
#14 x 10

Speed Bench
Close Grip
135lbs x 2 sets x 3 reps
Mid Grip
135lbs x 2 sets x 3 reps
Wide Grip
135lbs x 2 sets x 3 reps

HS Rear Delt Rows
+90lbs x 10
+180lbs x 12
+200lbs x 2 sets x 10 reps

Tricep Band Pushdowns
Average x 2 sets x 15 reps, 2 sets x 10 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Barbell Box Squats against Average Bands
60lbs bar x 8 (Predator briefs on)
150lbs x 6
240lbs x 5 (belt on)
330lbs x 3 (wrist wraps ON!!)
380lbs x 3
420lbs x 5 or 6 sets x 2 reps
450lbs x 2, 2nd was a grinder

Glute Ham Raises
BW x 4 sets x 10-12 reps

Ab Wheel
BW x 2 sets x 12 reps
Put knees on back of decline bench
BW x 3 sets x 10-12 reps

stretch

Posted by: fufu

squats over 10 reps! what happened to you!?

Posted by: Seanp156

Originally Posted by fufu

squats over 10 reps! what happened to you!?

I know, right? I might try and hit some higher reps raw on Tuesdays just to build up some endurance and raw strength. Probably nothing above 315 for a while until I get stronger though. Anything under 8 reps is probably too heavy for a light rep day if I'm squatting heavy on Fridays.

Flat Barbell Bench
45lbs x 30
95lbs x 8
135lbs x 8
135lbs x 3
185lbs x 3 (wrist wraps ON!!)
225lbs x 3 (belt ON!!)
245lbs x 3
265lbs x 3
265lbs x 3 to foam pad (1 board size)
255lbs x 3 to foam pad

Chest Supported Rows
+90lbs x 8
+115lbs x 12
+125lbs x 12
+125lbs x 10

DB Neutral Grip Presses
60lbs x 8
75lbs x 2 sets x 12 reps

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

Posted by: Seanp156

Flat DB Press
55lbs x 10
75lbs x 8
85lbs x 3 sets x 8 reps (wrist wraps on)

Pullups
BW x 3 sets x 8 reps

Standing Barbell Military Press
45lbs x 15
95lbs x 8
135lbs x 3 (wrist wraps on)
165lbs x 3 sets x 5 reps

HS Rear Delt Rows
+90lbs x 12
+180lbs x 10
+230lbs x 3 sets x 10 reps

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

stretch, rotator cuff work & band pull aparts

Posted by: x~factor

Originally Posted by Seanp156

655's about 1:18 in 9-9-2011 Squat Training - YouTube

Awesome video!

Any particular advantage going with super wide stance when squating?

Posted by: Seanp156

Originally Posted by x~factor

Awesome video!

Any particular advantage going with super wide stance when squating?

Thanks. Well the gear (briefs and suit) won't really help much unless you use a wide stance, for one, but you can't really use a wide stance like that without the gear either since it will tear your hips up. Besides that, as long as you can keep your torso upright, it's easier to make depth with a wider stance. I have a tendency to pitch forward once I'm close to depth at heavy weight, or when I start coming back up as a habit from how I squat raw when I use a narrower stance.

_______________________________________________

Barbell Box Squats
60lbs bar x 12 (Predator briefs on)
150lbs x 8
240lbs x 5
240lbs + 80lbs of chain x 3
240lbs + 160lbs of chain x 3
240lbs + 200lbs of chain x 3
240lbs + 250lbs of chain x 3
330lbs + 250lbs of chain x 3
380lbs + 250lbs of chain x 2
420lbs + 250lbs of chain x 2, 2nd was a grinder

Conventional Deadlift off floor
230lbs x 5 (briefs & belt on)
320lbs x 3
410lbs x 2
460lbs x 2
500lbs x 2
550lbs x 1 - felt like shit today.

Glute Ham Raises
BW x 4 sets x 10 reps

Decline Situps holding bamboo bar with weight hanging from minibands
bar +20lbs x 12
bar +30lbs x 12
bar +30lbs x 12

stretch

Posted by: CowPimp

Strong assed bastard. Makin' me jealous in here, haha.

Posted by: Seanp156

Originally Posted by CowPimp

Strong assed bastard. Makin' me jealous in here, haha.

Hey, your bench and pullups are still stronger. My bench sucks ass right now

Posted by: Seanp156

First time back in a shirt and having anything over 365 in my hands for a few months.

Flat Barbell Bench
45lbs x 2 sets x 20ish reps
95lbs x 10
135lbs x 6
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 2 (Rage-X shirt on) - no touch
315lbs x 2 - no touch
365lbs x 1 - touch
385lbs x 1
405lbs x 1
3-Board press
385lbs x 3
385lbs x 3
405lbs x 3

4-Board close grip raw
225lbs x 10
225lbs x 9

Chest Supported Row
+90lbs x 10
+115lbs x 3 sets x 10 reps

Rope Face Pulls
70lbs x 2 sets x 12 reps

rotator cuff work & band pull aparts

Posted by: CowPimp

What is your highest raw deadlift to date, so I know what to shoot for this Wednesday when I max out, lol.

How much do you bench raw compared to being shirted?

Posted by: Seanp156

Originally Posted by CowPimp

What is your highest raw deadlift to date, so I know what to shoot for this Wednesday when I max out, lol.

How much do you bench raw compared to being shirted?

Hmm, I haven't maxed on any of my raw lifts in over a year or two since I started competing with equipment. Whenever I train raw, I usually try to get some volume in.

My best raw deadlifts are 495x3, and 530 (~2 years ago)for a single. Briefs/Suit really don't give you much at all on deadlifts if you pull conventional. My best gym pull's 575 in my suit, I'd guess raw, I'm ~550.

My best raw bench was 300 almost 2 years ago. I'm still coming back on both my raw and shirted strength after recovering a pec strain a few months ago. Just started getting back into heavy work.

Posted by: Seanp156

Sick all last week. Still have a pretty bad cough this week, but ok other than that. Tried to bench Sunday, but it was a disaster.

11-27-2011
ME Bench
Flat Bench Warmups
45lbs x 2 sets x 20-30 reps
95lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
245lbs x 3
3-Board Press
275lbs x 3 (Inzer Rage X on)
315lbs x 3
365lbs x 3 - ok up to here
395lbs x 2, missed 3rd -shit hit the fan here
405lbs x 1

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

rotator cuff work & band pull aparts

12-1-2011
DE Bench
Speed Bench
45lbs x 2 sets x 20-30 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

Pullups
BW x 4 sets x 6 reps

Standing Military Press on Squat Machine
+90lbs x 10
+140lbs x 2 sets x 12 reps
+140lbs x 8

HS Rear Delt Rows
+90lbs x 10
+140lbs x 3 sets x 12 reps

Band Tricep Pushdowns
Light + Mini x 4 sets x 10-20 reps

rotator cuff work & band pull aparts

Posted by: Seanp156

Finally back to normal training.

Barbell Free Squats
45lbs x 2 sets x 20 reps
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 8 (belt & wrist wraps on)
275lbs x 3
315lbs x 3 sets x 8 reps

Prone Leg Curls
95lbs x 3 sets x 12 reps

Hip Adductor/Abductor
2 sets x 20 reps each

Standing Ab Pulldowns
3 sets x 10 reps

stretch

Posted by: Seanp156

Speed Bench
45lbs x 2 sets x 30 reps
95lbs x 8
135lbs x 3
Close Grip
155lbs x 2 sets x 3 reps
Mid Grip
155lbs x 2 sets x 3 reps
Wide Grip
155lbs x 2 sets x 3 reps

Pullups
BW x 2 sets x 8 reps
BW x 7
BW x 3

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

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

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

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Weight's been up a little the last few days, ~220-222. Surprised after being sick.

Barbell Free Squats
65lbs bar x 2 sets x 12 reps
155lbs x 2 sets x 6 reps
245lbs x 5 (belt & wrist wraps on)
335lbs x 3 (Predator briefs on)
425lbs x 3
475lbs x 3
515lbs x 2 sets x 3 reps
535lbs x 3 - rep PR

Pin 4 Rack Deadlifts
225lbs x 3 (Predators and belt on)
315lbs x 3
405lbs x 3
495lbs x 3
585lbs x 2
635lbs x 0

Hyper Extensions
50lbs DB x 8
70lbs DB x 3 sets x 10 reps

Declined Situps
60lbs DB x 10
70lbs DB x 2 sets x 10 reps

stretch

Posted by: x~factor

Congrats on that PR! Your lower back must hate you right now.

Posted by: fufu

Hot damn boy, look at those squats! Do you have a video of that?

Posted by: Seanp156

Originally Posted by fufu

Hot damn boy, look at those squats! Do you have a video of that?

Thanks. Back shouldn't be too bad, in general I feel beat up right now since I took a little time off from being sick and got back into normal lifting this week. I don't have video I took, but one of the guys I trained with today took some, not sure if he's got it put together/uploaded it. It's not a group I usually train with. 1:14 here's from a workout I did 5x3 @ 515 and form/speed was a little better than today: 8-12-2011 Squat Training - YouTube

Posted by: Seanp156

Floor Press with foam pad under elbows
45lbs x 12
95lbs x 10
135lbs x 6
185lbs x 5 (wrist wraps ON)
205lbs x 5
225lbs x 5
245lbs x 5
265lbs x 3
275lbs x 3
295lbs x 1 - ugly/slow, not tight enough
295lbs x 1, missed 2nd - first was quick, didn't stay tight on 2nd
305lbs x 1 - ugly

Fat Bar 4-board Press
185lbs x 10
225lbs x 9
245lbs x 6
265lbs x 3

Chest Supported Rows
+100lbs x 8
+125lbs x 3 sets x 8 reps

Kettlebell Tricep Extesions
16kg kettlebells x 3 sets x 10 reps

Standing Rope Face Pulls
60lbs x 3 sets x 12 reps

rotator cuff work & band pull aparts

Posted by: Seanp156

12/15/2011 Speed Bench

Speed Bench
45lbs x 2 sets x 20-30 reps
95lbs x 8
135lbs x 3
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

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

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

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

Tricep Pushdowns
70lbs x 3 sets x 12 reps

stretch, rotator cuff work & Band pull aparts

12/16/2011
-First time in suit since I had it altered. Still easy to get into, but felt better support wise. Could probably get it taken in again.

Barbell Free Squats
60lbs bar x 2 sets x 10 reps (Predator briefs on)
150lbs x 6
240lbs x 5 (belt & wrist wraps on)
330lbs x 5
420lbs x 2
470lbs x 2
510lbs x 1 (T-rex suit on straps down)
560lbs x 1
600lbs x 1 - Slow, didn't descend quick enough
650lbs x 1 (straps up) - Felt good/quick
Added Reverse Average Bands
740lbs x 1 - good

Deadlifts with plates on ~4-5" of pads
135lbs x 5
225lbs x 3 (belt on)
315lbs x 3
405lbs x 3
495lbs x 2
545lbs x 2
585lbs x 1

Glute Ham Raises
BW x 3 sets x 12 reps
BW x 10

Ab Wheel Static holds with 25lbs on back
2 sets
10 reps and 6 reps w/ BW after each static hold, another set of 10 reps after that.

stretch

Posted by: Seanp156

Somewhat of a "shit the bed" bench day.

Flat barbell Bench
45lbs x 2 sets x 20ish reps
95lbs x 8
135lbs x 6
185lbs x 3 (wrist wraps on)
205lbs x 5 (belt on)
225lbs x 3
245lbs x 3
265lbs x 3
275lbs x 1
285lbs x 1 - slow/ugly

Reverse band foam pad presses
315lbs x 2 sets x 5 reps
315lbs x 6, missed 7th

Chest Supported Rows
+100lbs x 8
+125lbs x 3 sets x 8 reps

Neutral Grip DB Presses
65lbs x 8
75lbs x 3 sets x 8 reps

Rope Face Pulls
60lbs x 2 sets x 15 reps

Kettlebell Tricep Extensions
16kg x 2 sets x 8 reps

rotator cuff work & band pull aparts

Posted by: fufu

Originally Posted by Seanp156

Somewhat of a "shit the bed" bench day.

Flat barbell Bench
45lbs x 2 sets x 20ish reps
95lbs x 8
135lbs x 6
185lbs x 3 (wrist wraps on)
205lbs x 5 (belt on)
225lbs x 3
245lbs x 3
265lbs x 3
275lbs x 1
285lbs x 1 - slow/ugly

rotator cuff work & band pull aparts

perhaps that bench was also cold & ugly? Tool - Cold and Ugly [live] - YouTube

So what happened, you can bench much more than that raw right?

Posted by: Seanp156

Originally Posted by fufu

So what happened, you can bench much more than that raw right?

Probably mostly tired, and didn't eat enough Saturday... The past week I was probably getting from 2-4 hours of sleep a night with this training class I'm taking for my job... 8am-5pm, then I had to commute back home, had to work on some exercises at home to catch up, etc.

I can't bench *much* more than that raw, but definitely more. I've done 3x3 @ 275 before. My raw max should be ~315 on a good day. I feel like I should train raw for a while now, but I'm also planning on doing a meet on March 4th, so I should really be getting in a shirt for more practice and getting used to heavier weight in my hands again.

For the March meet with how my bench has been lately, I'd be ok with getting what I got at the last meet, but getting 430-450 should be the goal.

Posted by: Seanp156

Barbell Front Squats
45lbs x 2 sets x 10-12 reps
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 3 (belt on)
245lbs x 3
265lbs x 3 sets x 5 reps - rep PR, felt pretty easy can probably go to 275-285 x 5

DB Romanian Deadlifts
85lbs DBs x 10
100lbs DBs x 3 sets x 10 reps - straps

Hip Adductor/Abductor
2 sets x 20 reps each

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

HS Shrugs
+180lbs x 12
+270lbs x 12
+320lbs x 15
+320lbs x 2 sets x 12 reps

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

stretch

Posted by: fufu

nice frontskis, have you ever done a 1 rep max on that?

Posted by: Seanp156

Originally Posted by fufu

nice frontskis, have you ever done a 1 rep max on that?

Thanks. No, I don't really see much point to aside from fun/curiosity. I'm guessing it'd be anywhere from 315-335.

Posted by: fufu

Originally Posted by Seanp156

Thanks. No, I don't really see much point to aside from fun/curiosity. I'm guessing it'd be anywhere from 315-335.

I bet you'd have 315 easy. When I did 315 back in the day my 3RM was 270.

Posted by: Big G

Sean - WTG on your stats these days. Awesome job. I've been out for the past couple of years with feet & hip surgeries/problems. Just getting back into it now. Weak as a kitten & envious of your progress. Great work & great videos too. Well done. PS. I had no idea you were in Columbus too. Small world.

Posted by: Seanp156

Originally Posted by Big G

Sean - WTG on your stats these days. Awesome job. I've been out for the past couple of years with feet & hip surgeries/problems. Just getting back into it now. Weak as a kitten & envious of your progress. Great work & great videos too. Well done. PS. I had no idea you were in Columbus too. Small world.

Thanks. Progress overall's been decent, bench lately hasn't been too good though, been having some pec and other issues. I'm just hoping to bench in my next meet what I did in my last and go from there.

__________________________________________________ __

Speed Bench
45lbs x 2 sets x 20-30 reps
95lbs x 10
135lbs x 3
Close Grip
155lbs x 2 sets x 3 reps
Mid Grip
155lbs x 2 sets x 3 reps
Wide Grip
155lbs x 2 sets x 3 reps

Pullups
BW x 3 sets x 6 reps

Standing Barbell Military Press
45lbs x 15
95lbs x 8
135lbs x 3 sets x 8 reps

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

Tricep Band Pushdowns
4 sets x 10-20 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

Somewhat of a deload. Got a new camera and played around with it today, I'll get it put together sometime. One of the night crew guys hit a 1000lbs box squat in briefs only.

Barbell Free Squats
150lbs x 6
240lbs x 5 (Predator briefs and belt on)
240lbs x 3
330lbs x 3
420lbs x 2 sets x 2 reps
470lbs x 6 sets x 2 reps

Speed Sumo Deadlifts against minibands
230lbs x 10 sets x 1 rep, ~30-45 sec RIs

Glute Ham Raises
BW x 3 sets x 10 reps

Decline Situps
40lbs Sandbag x 3 sets x 15 reps

stretch

Posted by: Seanp156

Reverse Average Band Bench
225lbs x 8
275lbs x 10
315lbs x 6 (wrist wraps & belt on)
365lbs x 3
385lbs x 3
405lbs x 3 - rep PR
365lbs x 6

T-Bar Rows
+90lbs x 8
+135lbs x 10
+160lbs x 2 sets x 6 reps
+160lbs x 8

Incline DB Press
75lbs DBs x 8
80lbs DBs x 2 sets x 8 reps

Rope Face Pulls
90lbs x 12
80lbs x 2 sets x 12 reps

Kettlebell Tricep Extensions
16kg Kettlebells x 2 sets x 10 reps, 1 set x 8 reps

stretch, rotator cuff work & band pull aparts

Posted by: x~factor

Originally Posted by Seanp156

Incline DB Press
75lbs DBs x 8
80lbs DBs x 2 sets x 8 reps

Sean, do you know your 1RM on dumbell bench and your barbell bench? Reason I am asking is because I want to know the dumbell/barbell conversion. I know it isn't accurate, just trying to get the ballpark number.

Posted by: Seanp156

Originally Posted by x~factor

I don't really have any idea. DB Benching is something I'd never max on, seems like a good way to tear a pec. Heaviest I ever went was 95's x 5 I think, and that was quite a while ago, so likely stronger now. If I had to guess, I'd say anywhere from 120-140's where my raw max with a bar's 300-315ish.

Posted by: Seanp156

Thursday 1/5/2012:

DE Bench

Speed Bench
45lbs x 2 sets x 20-30 reps
95lbs x 8
135lbs x 3
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

Pullups
BW x 2 sets x 8 reps

Lat Pulldowns
140lbs x 10
160lbs x 10

Standing Barbell Military Press
45lbs x 12
95lbs x 8
135lbs x 3
155lbs x 8
155lbs x 2 sets x 6 reps

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

Band Tricep Pushdowns
5 sets

stretch, rotator cuff work & band pull aparts

Sunday 1/8/2011

Flat Barbell Bench
45lbs x 20
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
245lbs x 3
255lbs x 3

4-Board Press
275lbs x 3
295lbs x 3
305lbs x 3, spot on 3rd
315lbs x 2 - 1st was good, not sure if I had a light spot on 2nd or not.

4-board Close Grip bench with pause on boards and lockout
225lbs x 6
225lbs x 8, missed 9th

Chest Supported Rows
+90lbs x 10
+115lbs x 8
+135lbs x 3 sets x 8 reps

Neutral Grip DB Presses
75lbs x 10
80lbs x 10

Rope Face Pulls
60lbs x 3 sets x 12 reps

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

rotator cuff work & band pull aparts

Posted by: Seanp156

Fell behind on log some:

Tuesday 1-10-2012

Barbell Romanian Deadlifts
135lbs x 8
135lbs x 6
185lbs x 6
225lbs x 8
275lbs x 3 sets x 10-12 reps

Leg Press
+180lbs x 8
+360lbs x 8
+450lbs x 6
+540lbs x 8
+630lbs x 2 sets x 8 reps

Hip Adductor/Abductor
2 sets x 20 reps each

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

Seated DB Hammer Curls
40lbs x 2 sets x 10 reps per arm

stretch

_______________________________________________

ME Squat/Deadlift 1-13-2012
Barbell Free Squats
65lbs bar x 3 sets 8-12 reps
155lbs x 8
245lbs x 3 (belt & wrist wraps ON)
335lbs x 3 (Predator Briefs on)
425lbs x 3
515lbs x 1
565lbs x 1
Added Reverse Average Bands
625lbs x 1 (knees wrapped)
675lbs x 1 (knees wrapped)

Conventional Deadlifts off floor
230lbs x 3 (Predators and belt)
320lbs x 3
410lbs x 3
500lbs x 2
500lbs bar weight + 80lbs of chain x 1

Glute Ham Raises
BW x 3 sets x 12 reps

Ab Wheel
3 sets x 12-15 reps

stretch

__________________________________________________ ______

ME Bench 1-15-2012

Flat Barbell Bench
45lbs x 3 sets x 10-15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3 no touch (Inzer Rage X on)
315lbs x 2 close to touch on 2nd
3-Board Press
365lbs x 3
385lbs x 3
395lbs x 3
415lbs x 2

4-Board close grip raw press
225lbs x 6
225lbs x 8

Chest Supported Rows
+90lbs x 10
+115lbs x 8
+135lbs x 3 sets x 8 reps

Neutral Grip DB Press
75lbs x 8
80lbs x 2 sets x 8 reps

Standing Rope Face pulls
60lbs x 12
70lbs x 2 sets x 12 reps

Kettlebell Tricep Extensions
16kg x 2 sets x 10 reps

rotator cuff work & band pull aparts

__________________________________________________ __

DE Squat Tuesday 1-17-2012

Speed Low box squats
45lbs x 2 sets x 10-15 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (single ply briefs & belt on)
275lbs x 6 sets x 2-3 reps (~1 min RIs)

DB Romanian Deadlifts
85lbs x 10 (straps)
105lbs x 3 sets x 10 reps

Hip Adductor/Abductor
2 sets x 20 reps each

Cybex Ab Machine
4 sets x 12-15 reps

Standing DB Hammer Curls
45lbs x 2 sets x 8 reps

stretch

__________________________________________________ ______

ME Squat 1-20-2012

Barbell Free Squats
150lbs x 6
240lbs x 6 (Predator briefs, belt & wrist wraps on)
330lbs x 3
420lbs x 2
470lbs x 2
510lbs x 1
560lbs x 2 (Inzer T-Rex on)
600lbs x 1
650lbs x 1 (Knees wrapped) - ~Opener for March Meet

Conventional Deadlift off ~3" platform
230lbs x 3
320lbs x 3
370lbs x 3
410lbs x 3
450lbs x 3

Glute Ham Raises
BW x 3-4 sets x 10 reps

Decline Situps
40lbs Sandbag x 4 sets x 12 reps

stretch

___________________________________________

ME Bench 1-22-2012

Flat Barbell Bench
45lbs x 12-15 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
295lbs x 2 (Inzer Rage X on) no touch
345lbs x 2 - touch on 2nd
385lbs x 1
2-Board Press
415lbs x 1
445lbs x 0 - didn't feel right in wrists/hands
445lbs x 1

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

DB Neutral Grip Presses
60lbs x 10
75lbs x 2 sets x 10 reps

Rope Face Pulls
60lbs x 3 sets x 12 reps

rotator cuff work & band pull aparts

Got video from Friday, editing now, should be up sometime tonight.

Posted by: CowPimp

Lookin' good as always. The powerlifting journals are my favorite to look at. What weight class are you trying to compete in at the next meet?

Posted by: Seanp156

Thanks CP. I'll be in 220, as usual. I've played around with the idea of trying 198 at some point, but my main goal's to total elite eventually in any weight class (most realistically 198, 220, or 242), and trying to go to a lower one would slow my strength progress right now. Even at 198, Elite is a 1790 total, which I'm a fair ways off yet. I'll be happy to get 1700 this coming meet.

Vid from Friday, I'm ~1:10 in: click me

Posted by: Seanp156

Speed Bench
45lbs x 2 sets x 20-30 reps
95lbs x 10
135lbs x 3
Close Grip
155lbs x 3 sets x 3 reps
Mid Grip
155lbs x 3 sets x 3 reps
Wide Grip
155lbs x 3 sets x 3 reps

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

Standing Barbell Military Press
45lbs x 15
95lbs x 10
135lbs x 5
155lbs x 3 sets x 6 reps

HS Rear Delt Rows
+90lbs x 10
+180lbs x 3 sets x 12 reps

Tricep Band Pushdowns
5 sets x 12-20 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

ME Squat 1-27-2012

Barbell Free Squats
60lbs bar x 3 sets x 8-12 reps
150lbs x 6 (predator briefs on)
240lbs x 6 (belt & wrist wraps on)
330lbs x 3
420lbs x 3
470lbs x 2
510lbs x 1
560lbs x 2 (Inzer T-Rex on)
625lbs x 1
Reverse Average Band
690lbs x 1
740lbs x 1

Speed Deadlifts
230lbs x 5 sets x 3 reps (belt)

Glute Ham Raises
BW x 4 sets x 10 reps

stretch

__________________________________________________ _

1-29-2012 ME Bench
45lbs x 3 sets x 20-30 reps
95lbs x 8
Added mini band under bench
95lbs + bands x 6 (wrist wraps on)
135lbs + band x 6
185lbs +band x 3 (belt on)
225lbs +band x 3 sets x 3 reps

4-Board Straight weight
275lbs x 3
295lbs x 3
315lbs x 1, missed 2nd
315lbs x 2

Chest Supported Rows
+90lbs x 10
+115lbs x 3 sets x 12 reps

Neutral Grip DB Presses
60lbs x 10
80lbs x 10
80lbs x 8

Seated Rope Face Pulls
60lbs x 3 sets x 12-15 reps

Kettlebell Tricep Extensions
16kg's x 3 sets x 8-10 reps

stretch, rotator cuff work & band pull aparts

Squat vid from Friday, mine start ~1:32 in: click me

Posted by: fufu

Nice squats.

Posted by: Seanp156

Originally Posted by fufu

Nice squats.

Danke.

_________________________________________

DE Bench 2/2/2012

Speed Bench
warmups
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

Pullups
BW x 10
BW x 8
BW x 2 sets x 6 reps

Standing Barbell Military Press
warmups
165lbs x 3 sets x 6 reps

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

Band Pushdowns
5 sets x 12-20 reps

stretch, rotator cuff work & band pull aparts

_____________________________________________

Squat Deload/ME Deadlift 2/3/2012

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

Pin 3 Rack Deadlifts
135lbs x 6
225lbs x 3 (belt on)
315lbs x 3
405lbs x 3
495lbs x 3
545lbs x 2
585lbs x 2
635lbs x 1 - pin 3 PR

Glute Ham Raises
BW x 3 sets x 12 reps

Ab Wheel
BW x 4 sets x 12-15 reps

stretch

__________________________________________

ME Bench 2/5/2012

Flat Barbell Bench
45lbs x 12-15 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
295lbs x 2 (Inzer Rage X on) no touch
335lbs x 2 - no touch
375lbs x 1 - ~1 inch away
395lbs x 1 - touch, slow/ugly

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

DB Neutral Grip Presses
60lbs x 10
75lbs x 3 sets x 12 reps

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

rotator cuff work & band pull aparts

______________________________________

DE Bench 2/9/2012

Speed Bench
warmups
Close Grip
155lbs x 2 sets x 3 reps
Mid Grip
155lbs x 2 sets x 3 reps
Wide Grip
155lbs x 2 sets x 3 reps

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

Standing Barbell Military Press
warmups
135lbs x 3 sets x 8 reps

Band Pushdowns
5 sets x 12-20 reps

stretch, rotator cuff work & band pull aparts

Posted by: Seanp156

ME Squat/Deadlift 2-12-2012

Had a shitty squat day yesterday. Had suit altered, normal guy was out of town, so I tried a different one and the stitching didn't hold.

Worked up to 625 for a couple attempts, first I reracked it from shaking too much. Second I unracked and descended fine, then more stitching ripped in the hole and came up real ugly.

Reverse Average Band Deadlifts
245lbs x 6
335lbs x 3
425lbs x 3
515lbs x 2
565lbs x 2
605lbs x 1

Glute Ham Raises
BW x 2 sets x 10 reps

Declined Situps
40lbs Sandbag x 3 sets x 12 reps

__________________________________________

ME Bench 2-13-2012
Flat Barbell Bench
45lbs x 20
95lbs x 10
135lbs x 6
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
295lbs x 2 (Inzer Rage-X Shirt on)
355lbs x 1 touch
405lbs x 1 touch
Presses to Foam pad: ~2 board in high, compresses to ~1 board
435lbs x 1 - slow
455lbs x 1 - PR, fast: most straight weight I've held in my hands benching
475lbs x 1 - PR, slow/ugly

Raw 4-Board close grip
225lbs x 12
225lbs x 11

Chest Supported Rows
+90lbs x 10
+115lbs x 8
+135lbs x 3 sets x 8 reps

Kettlebell Tricep Extensions
16Kg's x 2 sets x 12 reps

Posted by: fufu

slow and ugly, but a PR non the less.

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

Sean's going for strength.

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