Sean's going for strength. [Forum Archive]

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Sean's going for strength.

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Posted by: Archangel

Quote:

Originally Posted by Seanp156

No, I've never done any specific forearm arm... I've always kind of left that to deadlifts/shrugs.... I'm not sure if that's the best idea or not though.

I'm the same, I do not do any direct forearm work!!! I figure not using straps HIT's them pretty hard, ya know?

Posted by: Burner02

sounds about right. With your raw grip, your grip strength will be increasing. Ever thought about gettig some of those hand grip devices?

Posted by: Seanp156

You mean the kind that are metal coils, and there are two padded ends you squeeze together with your hand??? If not, I don't think I know what you're talking about

.

P.S. - journal's finally broken 1000 posts

Posted by: Burner02

pretty much what I am talking about. There are newer, more modern ones, but baskcially; yes

Posted by: Seanp156

Pretty nice workout today... The first snow of the season finally came which I wasn't expecting at all.... Not a ton of snow, but it actually forces me to drive below the speed limit since I have a Camaro and everyone knows how bad those are in snow...

Tried rack lockouts for the first time and they seemed to hit my triceps pretty well, but the end of cable pushdowns my triceps were crying.

5 min stationary bike warmup

Rack Lockouts
95lbs x 3
135lbs x 5
155lbs x 6 PB for lockouts..
175lbs x 3 PB for lockouts I guess
155lbs x 5
135lbs x 6

Weighted Dips
BW + 30lbs x 6 PB... these hurt
BW + 25lbs x 5 same as above..
BW x 6
BW x 5

Rope Cable Pushdowns
90lbs x 8
80lbs x 8
70lbs x 8

DB Front Raises
15lbs x 12
15lbs x 12

DB Seated Alternating Curls
40lbs x 8 PB - 4 each arm
40lbs x 6 - 3 each arm

stretch

Got class tonight regrettably... Tomorrow should be fun though, going downtown tomorrow night with a girl from class, and her sister

Posted by: Burner02

looks like u keep pushing thru the barriers! Keep going!

sisters, eh? we are gonna details,man!

Posted by: gwcaton

Wow Sean,

at this rate you will be a big ol boy in no time

Posted by: Archangel

Awesome PB's my Friend!!! Have a GREAT Thanksgiving my Friend!!!

Posted by: Seanp156

Thank you guys, everyone have a good Thanksgiving

Posted by: CowPimp

Good lookin' lockouts. That movement definitely gets some serious tension in those triceps. Is that the girl and her sister that you told me about? Big pimpin'.

Posted by: Seanp156

Yep, they are

Her sis invited me.

Posted by: Seanp156

Decent workout today... I was hoping to go to 235 for 4-6 on squats, but 225 tired me out pretty well...

5 min treadmill warmup

BB Squats (bar on traps, somewhat wide stance)
95 x 5
135 x 4
155 x 4
185 x 4 (warmups to here)
205 x 8
225 x 6
185 x 7 (wanted 8, but it hurt...)

Static Holds (for deadlifts)
315lbs x 10 seconds
325lbs x 5 seconds
315lbs x 8 seconds
275lbs x 12 seconds

Hyper Extensions
40lbs DB x 8
40lbs DB x 8
40lbs DB x 8

Prone Leg Curls
80lbs x 8
100lbs x 8
90lbs x 8

DB Rows (feel stronger than ever on these lately)
75lbs x 5
80lbs x 5
80lbs x 5
70lbs x 5
70lbs x 5

Decline Weighted Situps
25lbs plate x 20
25lbs plate x 10

Rope Cable Crunches
110lbs x 20
120lbs x 15

stretch

Posted by: Seanp156

Not a great day today... Had trouble getting up and I felt weird while I was eating breakfast... I don't know...

Speed Bench
125 x 8 sets of 3 reps

DB Incline Bench (weaker than last week)
65lbs x 5
55lbs x 6
55lbs x 6
55lbs x 6

Seated DB shoulder Press
30lbs x 8
35lbs x 8
35lbs x 8

Skull Crushers
55lbs x 8
50lbs x 8
50lbs x 8

EZ Bar Curls
80lbs x 4
65lbs x 8
50lbs x 6

Bench Dips
BW x 16

Posted by: gwcaton

still going strong I see

Posted by: Seanp156

Still going at least, running out of steam though... At least today... Tomorrow I'm going to go back to squats for a 1RM, so we'll see how that goes.

Posted by: Burner02

u know the song: some day u are the windshield, some days you are the bug.
U will be stronger than othe days...food better than others, more / less sleep///all kinds of factors...just keep at it. And, when u do feel stronger...tear it up!

Posted by: Seanp156

Pretty good workout today, and got a couple PBs on squats =) ... Although on the last two sets, I did have a spotter... I don't think he really helped me at all, but for some reason it's still annoying when they help you rack the weight and follow you REALLY closely... I don't want them to touch me unless I'm obviously failing...

He was pretty cool though.

I also talked to one of the staff members I know at the gym about personal training licensing. I think I might look into getting a license sometime this year...

5 min elliptical warmup

Squats (bar on traps, fairly wide stance)
95lbs x 6
135lbs x 4
155lbs x 4
185lbs x 3
205lbs x 2
225lbs x 1
255lbs x 1 PB
275lbs x 1 PB

Good AMs (decided to try again, we'll see how I do the rest of the week with my back... I didn't do the bike or shoulder press, so if my back acts up again, I'll pretty much know it's these)

85lbs x 6
95lbs x 6 PB
105lbs x 6 PB
115lbs x 6 PB - lots of PBs cause I haven't done these except one other time...

SLDL (first time ever doing these, I usually do romanian deads... I liked these though)

135lbs x 6
155lbs x 6
185lbs x 6
185lbs x 6

Hyper Extensions
35lbs DB x 8
30lbs DB x 8
30lbs DB x 8

Weighted Situps (hard to control my stomach on these

)
25lbs x 15
25lbs x 17

V Bar Leg Raises (discomfort on shoulders hanging on this)
BW x 5.... couldn't stand the feeling on my shoulders

Hanging Leg Raises
BW x 10.... damn swinging

stretch

Posted by: Burner02

nice on the pr's!

U did three versions of a lower back exercise? Too much, brotha!
(Gm's Hypers and SLDL) pick one and run with it.
Do u do any leg ext or leg curls? (pretty much a leg finisher)

Posted by: Seanp156

My routine calls for

Deads or squats to 1RM
Hams 4 x 6
Hams 4 x 6
Lower Back 3 x 8
Lats 3 x 8
Abs 100 reps as guideline, but time limit for workouts is 1 hour.

SLDL and Good AMS were for hams...

I don't really like leg extensions or leg curls, they seem pretty useless for trying to improve squat and dead strength.

Posted by: Burner02

don't wory about the spotter...to get properly spotted..it looks pretty gay...
he's right up o you, arms like a 'fork lift' (at least how I do it..not actaully touching the squatter) and follows thru the motion.
And he should walk w/ u to rack the weight.
My buddy's back tweaked on him once....if I was not there...he would have gone down...not sure if the safety bar was in place or not....had to grab him..and stand him back up to rack it out. just something to think about...

Posted by: Archangel

Look at those PB's, Awesome job my Friend!!! I hear you about the abs, you should see me

Posted by: Seanp156

Yeah yeah, I know it looks gay... Hahaha, better safe than sorry though.

Thanks Arch

Posted by: Burner02

Quote:

Originally Posted by Seanp156

My routine calls for

Deads or squats to 1RM
Hams 4 x 6
Hams 4 x 6
Lower Back 3 x 8
Lats 3 x 8
Abs 100 reps as guideline, but time limit for workouts is 1 hour.

SLDL and Good AMS were for hams...

I don't really like leg extensions or leg curls, they seem pretty useless for trying to improve squat and dead strength.

might wanna ask someone better qualified to answer...but think too much stress on lower back.
deads / SLDL / hack squats are great for overall mass, but the leg ext and curls are specific.
just my .02 worth.

Posted by: Seanp156

Nice double post Burner !!

Where's SaturdayFever when you need him... Haven't seen him around in a while

Posted by: Burner02

Quote:

Originally Posted by Seanp156

Nice double post Burner !!

surely I have no idea what you are talking about, sir...

Posted by: Seanp156

Quote:

Originally Posted by Burner02

surely I have no idea what you are talking about, sir...

Pfffft deleted.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

Sean is training as a powerlifter, not a bodybuilder. Leg extensions won't do him much good and I would do leg curls only if the lower back was so sore that I couldn't do SLDLs/RDLs/GMs.

I'm not sure why hams are listed twice. My preference would be GMs or SLDLs, plus hyperextensions.

Posted by: Seanp156

I'm not 100% sure either, I'm just going off the routine SaturdayFever set me up with right now... He's probably busy with finals etc, I'm guessing.

Posted by: Burner02

gotcha-
was primarily concerned w/ 3 exercises for a relatively small bodypart. I've only ever done one exercise for lower back; either deads or SLDL, but that's just me.

Posted by: Seanp156

Quick update.... Gotta get a meal in, print notes for class, and make a protein drink for class before I leave in 50 mins...

I did suspended bench presses today... up to 135 were all the way down to my chest... Actually the way it was set up, the had to press on my chest a little to rest on the rack... Not painful but discomforting. After 135, I raised the rack a little, but at that point the rack was about 1 inch off my chest, so it wasn't all the way down

. I guess my chest must have grown some since last time I did them b/c I had no problem resting it at the same level as 135 without it pushing against my chest.

Suspended Bench
95lbs x 6
135lbs x 3
155lbs x 4 PB for suspended bench
155lbs x 4
145lbs x 5

Weighted Dips (Nice sets here)
30lbs x 6
25lbs x 7
20lbs x 5
BW x 8

One Arm Cable pushdowns (palm facing me)
40lbs x 6
50lbs x 6 (very difficult last couple reps)
40lbs x 6

DB Lat Raises
15lbs x 12
15lbs x 12

Seated DB Alt Curls
40lbs x 8 (4 each arm)
35lbs x 8 (4 each arm)

8:33 mins treadmill, .82 miles (was going for 10 but felt sick to my stomach

)

stretch

Posted by: gwcaton

Looking good !

What is the purpose of a suspended bench press ?

Posted by: Seanp156

You're starting the rep at the bottom instead of the top... I guess to help develop explosiveness off the chest, but you can do that with a normal bench press as well

. Right now it's more for variety...

Posted by: Seanp156

Today was alright, but not much special... I finally got back to speed squats and adjusted the weight for my new 1RM. It felt pretty good, but for whatever reason, my feet and calfs hurt really bad after a couple sets... Not a sharp pain or anything, but just sore...

Also on DB Rows, I was pretty tired from the lower back and grip work... the 70-75lbs rows were a little half assed... I probably should've kept to 60s all the way through today...

I believe this marks the end of the 7th week on this routine, so one more week, then I'm gonna take a week off and hopefully tweak it a bit. I'm not sure if I should max on bench again next week or not...

5 mins warmup elliptical.... This elliptical's computer was screwed up... The timer would go for like 5 seconds, then stop until I pressed a button on the screen, the go for 5 more seconds etc... So I just looked at the clock...

Box Speed Squats (1 foot high box)
135lbs x 4
155lbs x 4 (warmups)
165lbs x 2 for 8 sets

BB Shrugs (Double overhand grip...)
225lbs x 4
225lbs x 5
225lbs x 2 (damn grip... amazing how heavy 225 feels with DOH grip...)

Static Holds/grip work... DOH)
225lbs x 5 sec
185lbs x 12 sec
185lbs x 10 sec
185lbs x 10 sec

Hypers
40lbs DB x 8 for 3 sets

SLDL (DOH grip again)
135lbs x 8
155lbs x 8
185lbs x 5

DB Rows
75lbs x 5
70lbs x 5
60lbs x 5
60lbs x 5
60lbs x 5

Kneeling Cable Crunches
120lbs x 20
140lbs x 9 PB I think...

Weighted Situps
35lbs DB x 8
35lbs DB x 12

Leg Raises
BW x 15 for 2 sets

stretch

Posted by: CowPimp

Workouts looking solid. Nice to see that you pounded your grip. Pronated shrugs, SLDLs, and static holds! Then to top it off you did some DB rows. I bet your forearms were burning.

I say lay off flat bench another week. Shoot for a 3RM on inclines. Retest your 1RM on bench press when you come back after the week off.

Posted by: Archangel

Brother Sean, lookin really good in here, I like your progression too my Friend, keep it up!!!

Posted by: gwcaton

Looking good Sean

I hadn't realized you have been at this routine for that long

Time flies when you're having fun. And of course , whats a wo for you without at least 1 PB . Way to go

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

Workouts looking solid. Nice to see that you pounded your grip. Pronated shrugs, SLDLs, and static holds! Then to top it off you did some DB rows. I bet your forearms were burning.

I say lay off flat bench another week. Shoot for a 3RM on inclines. Retest your 1RM on bench press when you come back after the week off.

Suprisingly, my forearms weren't really burning much... It just got tough to hold on to things... I was actually planning on doing BB Rows for a change today, but my lower back and grip wouldn't have been able to make it worthwhile...

Should I use DB's or a BB for inclines??? To tell the truth, I've never used a BB for anything else bench wise than flat bench, everything else I've used DB's just for the safety factor.

Quote:

Originally Posted by Archangel

Brother Sean, lookin really good in here, I like your progression too my Friend, keep it up!!!

Thank you.

Quote:

Originally Posted by gwcaton

Looking good Sean

I hadn't realized you have been at this routine for that long

Time flies when you're having fun. And of course , whats a wo for you without at least 1 PB . Way to go

Well, I guess I partially lied... December 12th will mark the end of the 8th week... then my break will be until the 19th... That means I'm going to be trying to get back into it Christmas week

... That may not work out the best...

Posted by: Seanp156

I'm just kinda sitting here browsing the forums as I'm procrastinating from finishing my final english paper...

I looked back at the beginning of the journal and remembered how much I liked the P/RR/S routine I put together. I think I'm going to stick to Westside until the end of my bulk (February sometime), then I might switch back to P/RR/S while I cut. I'm trying to think of a way I could tailor the P/RR/S routine to keep my strength as high as possible while cutting though...

Posted by: Triple Threat

Quote:

Originally Posted by Seanp156

I'm trying to think of a way I could tailor the P/RR/S routine to keep my strength as high as possible while cutting though...

Isn't power week when you do low(er) reps? How about a sequence of P/RR/P/S?

Posted by: Seanp156

Yes, it is. Generally it's 4-6 reps, so it's not really close to westside as far as rep/set schemes go.

Posted by: gwcaton

Quote:

Originally Posted by Triple Threat

Isn't power week when you do low(er) reps? How about a sequence of P/RR/P/S?

But what you're doing now ( at least the last wo you posted is more like a rep range week. Right now I'm "cutting" and doing P/RR/RR/S

Posted by: Seanp156

Quote:

Originally Posted by gwcaton

But what you're doing now ( at least the last wo you posted is more like a rep range week. Right now I'm "cutting" and doing P/RR/RR/S

Is that directed at me or TT? My last two workouts are nothing like a RR week

Posted by: MorteSubite

Long time no see Sean. Numbers are looking good. Gotta love those cable crunch numbers and putting up PBs all around. Great job!

Posted by: Seanp156

Today was a pretty good day. I decided to play around with the bench weights and grip distances a little bit today... For the most part I used a grip that was a couple inches wider on each side than I have been on speed benches.

5 min treadmill warmup

Speed Bench
95lbs x 4
115lbs x 3 (warmups)
135lbs x 3
145lbs x 3
155lbs x 3
155lbs x 3
145lbs x 3
145lbs x 3
135lbs x 3

Seated DB presses
45lbs x 6
50lbs x 6 PB
45lbs x 6
40lbs x 6

DB Front Raises (both arms at a time)
20lbs x 8 (little too heavy)
15lbs x 8
15lbs x 8

Skull Crushers
70lbs x 7 PB
60lbs x 8
60lbs x 8

Standing Alternating Hammer Curls
40lbs x 8
35lbs x 8
30lbs x 12

Dips to failure
BW x 13 (failed on concentric on 14th rep)

stretch

Posted by: Seanp156

Pretty decent day today... I was really debating not going... felt really tired before hand etc, but decided to go and felt fine.

I tried to do pullups before lat pull downs, but I just can't... I don't know if I'm just not strong enough, or if it's just my shoulders.... Even just hanging from the bar with an overhand grip seems to place a LOT of strain on my shoulders...

Lower back's pretty tired right now.

5 min elliptical warmup

light stretching

Squats
95lbs x 6
135lbs x 4
155lbs x 3
185lbs x 3
205lbs x 2
225lbs x 1
255lbs x 3 3RM PB - Didn't feel TOO hard on the eccentric + concentric motion... It actually seems more challenging to unrack it and get into position than to squat it... In addition, concentric feels easier than the eccentric part... I feel as if my legs can push more than this, but stability is a problem.

135lbs x 15 (just felt like throwing this in for whatever reason...)

Rack Deads (double over hand again)
185lbs x 8
185lbs x 8
185lbs x 7 (grip trouble)

Romanian Deads
135lbs x 6 for 4 sets

WG Cable Lat Pulldowns
100lbs x 8
110lbs x 8
120lbs x 8
110lbs x 10

Declined Weighted Situps
35lbs x 20
35lbs x 12

Kneeling Rope Cable Crunches
130lbs x 20
140lbs x 12

Reverse Decline Situps
BW x 30

stretch

Posted by: Archangel

Great last 2 w/o's!!! Congrats on those PB's too my Friend!!!

Posted by: Burner02

Quote:

Originally Posted by Seanp156

I tried to do pullups before lat pull downs, but I just can't... I don't know if I'm just not strong enough, or if it's just my shoulders.... Even just hanging from the bar with an overhand grip seems to place a LOT of strain on my shoulders...

Not sure what to tell you about the pull-ups. Not sure why your delts would feel odd...they really aren't used too much...(except posterior delt) do u have a gravitron machine? I tell everybody to start out on this...

Glad u decided TO go to the gym. Feel better afterward!

Posted by: Seanp156

I kind of always had problems with my shoulder on pullups/pulldown movements...... I think it's what eventually lead to me straining my shoulders during flyes back in the early summer...

Gravitron machine??? Not 100% sure what that is... Is it just an assisted dip/pullup station? I forgot I could do assisted pullups...

Posted by: Archangel

I think thats what he means Brother Sean!!! My gym has one, but I have yet to try it though!!!

Posted by: Burner02

Quote:

Originally Posted by Archangel

I think thats what he means Brother Sean!!! My gym has one, but I have yet to try it though!!!

jump on it! Make it happen!
<insert Arnie voice:>
Do it! DO IT NOW!

good thing about the gravitron machine...u can REALLY squeeze your lats at the top...

Posted by: Seanp156

Quote:

Originally Posted by Burner02

<insert Arnie voice:>
Do it! DO IT NOW!

Haha, you'd fit right in with my friends

Posted by: Burner02

...cause I am old enough to buy beer....

Posted by: Seanp156

Quote:

Originally Posted by Burner02

...cause I am old enough to buy beer....

... Not so much....... We already have that covered if the situation calls for it

Posted by: Burner02

:d

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

... Not so much....... We already have that covered if the situation calls for it

You drink alcohol?! I didn't know that teenagers drank. What kind of 21 year old would do that for a minor?! Er, oh yeah, I would...

Posted by: Burner02

it could be worse:
woman just got sentenced here for throwing sex and alcohol parties for her son's friends.
When I say sex...she was doing it with her son's friends.
Imagine THAT party..
son: Hey guys...have a beer and enjoy my mom!
oy...

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

You drink alcohol?! I didn't know that teenagers drank. What kind of 21 year old would do that for a minor?! Er, oh yeah, I would...

... Actually I VERY RARELY ever do, and I've never been drunk... Last time I had one was around graduation at a friends house... even at that, it was just 1 beer. I don't really care much for it except special occassions...

Quote:

Originally Posted by Burner02

it could be worse:
woman just got sentenced here for throwing sex and alcohol parties for her son's friends.
When I say sex...she was doing it with her son's friends.
Imagine THAT party..
son: Hey guys...have a beer and enjoy my mom!
oy...

Hahaha, I remember reading about that on a news website a while back... That happened around where you live?

Posted by: Burner02

yep...lucky us.....

I don't drink too much either. I do have fun working @ the club and watching all the other people getting drunk and making asses out of themselves...

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

woman just got sentenced here for throwing sex and alcohol parties for her son's friends.
When I say sex...she was doing it with her son's friends.
Imagine THAT party..

Damn, I didn't have any friends like that when I was growing up.

Posted by: Seanp156

No workout today... I wanted to sleep in and do some studying for my final tonight... It's my last one, then I'm on break wooohoo !!!!! Today's workout will just be moved to tomorrow, then DE squat will be on friday as normal...

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Damn, I didn't have any friends like that when I was growing up.

u had friend's whose mom you would have liked to have played 'hide the salami' with?

Posted by: b_reed23

Just wanted to drop in and say "hi"!!

I hope your enjoying this new program...no injuries yet??

Posted by: Seanp156

Quote:

Originally Posted by b_reed23

Just wanted to drop in and say "hi"!!

I hope your enjoying this new program...no injuries yet??

Nothing serious yet, but some aches and pains from time to time... a week of rest should get rid of that.

Posted by: Seanp156

Really pretty good workout today... I did Incline BB Press for the first time and it was MUCH stronger than I thought... Looks like all the incline DB presses paid off... Comparing to last time I've done Flat BB, I'm stronger on incline

.

5 min treadmill warmup

ME Bench

Incline BB Press
95lbs x 5
115lbs x 5
135lbs x 3 (warmups to here)
155lbs x 8 PB (was going for 3, but it felt way easy...)
175lbs x 3 PB
185lbs x 3 PB - Form wasn't 100%... elbows started to flare out instead of being tucked in... 175 and below was perfect though

Weighted Dips (a little tired from inclines)
25lbs x 7
25lbs x 5
15lbs x 6
BW x 7

Cable Pushdowns straight bar
90lbs x 8
100lbs x 8
90lbs x 8

Standing DB Presses
30lbs x 12
30lbs x 7............. supersetted with Pushups x 15 (had to make up for lack of reps on DB press)

BB Curls
85lbs x 5
75lbs x 5 ......I hate curls... they feel worthless...

The only kind I really like are seated alternating

Hang Cleans (just had an impulse to do these...)
45lbs x 5
65lbs x 3
85bs x 3
95lbs x 3

Front Squats (see above) not 100% sure if hand/bar placement is correct
95lbs x 8

stretch

Posted by: Archangel

Great w/o Brother Sean, look at those PB's!!! How did the final go?

Posted by: Seanp156

Last nights final was pretty easy... The main one I'm worried about is tuesday's marketing final.... Our teacher didn't really teach us anything...

Posted by: Burner02

good going on the inc presses!

Posted by: Seanp156

Quote:

Originally Posted by Burner02

good going on the inc presses!

Thanks

Posted by: gwcaton

Wow ! thats a heck of a wo there big guy

Congrats on the PB's

Posted by: Seanp156

Quote:

Originally Posted by gwcaton

Wow ! thats a heck of a wo there big guy

Congrats on the PB's

Thank ya

It's started to snow here tonight and it's accumulating at a decent rate... Hope the roads are fine tomorrow.

Posted by: Seanp156

Alright workout today, nothing special though.... Felt a little sluggish in the gym.

I tried front squats again, focusing on getting the bar on my delts... I tried both olympic and bb varients and had trouble with both.... BB style feels like it choking me when I get the bar on my shoulders, and olympic style seems to strain my wrists some and choke me...

Advice would be appreciated...

5 min elliptical warmup

light stretching

Speed Box Squats (1 ft high box) Going to change the height and maybe stance after my break

45lbs x 6
95lbs x 5
135lbs x 4
165lbs x 2 for 8 sets

BB Bent Rows (double over hand grip)
95lbs x 6
135lbs x 5
155lbs x 5
165lbs x 5
155lbs x 5
135lbs x 10

Rack Deads just below the knee (mixed grip alternating each set...)
225lbs x 6
225lbs x 6
225lbs x 6
225lbs x 6

Hyper Extensions
35lbs x 8
35lbs x 8
35lbs x 8

Good AMs
85lbs x 8
95lbs x 8
85lbs x 8

Kneeling Rope Cable Crunches
130lbs x 20
140lbs x 20 PB - burnt so bad...

Weight Decline situps
35lbs x 10
35lbs x 6

Front squats... messing with form on olympic and bb varients...
85lbs bb style x 4....

stretch

Posted by: gwcaton

Nice wo Sean !
no advise on front squats except it just takes some time to find the right position for ya. Way to burn the abs

Posted by: Seanp156

Hrmmm... it'd be nice if I could find someone that knew what they were doing to get me used to front squats.

Posted by: Triple Threat

I think MonkeyMan and P-funk do them.

Posted by: b_reed23

hey! I just wanted to pop in and say Awsome new AVI!

Posted by: Seanp156

Quote:

Originally Posted by Triple Threat

I think MonkeyMan and P-funk do them.

Well, I was thinking more along the lines of someone in my gym to physically coach me on them, but anything would be helpful at this point... Plus if they (either one) comes to the Arnold Classic, it'd be awesome to train together.

Quote:

Originally Posted by b_reed23

hey! I just wanted to pop in and say Awsome new AVI!

Heh, thank ya Billie.

Posted by: boilermaker

Hey Sean,

I think P-Funk and Cowpimp had a discussion about front squats in Cow's journal

I'm getting old, so, my memory might be failing me, but do a search there and I think you'll find some pointers. Nice weights you are pushing and pulling

Posted by: Seanp156

Quote:

Originally Posted by boilermaker

Hey Sean,

I think P-Funk and Cowpimp had a discussion about front squats in Cow's journal

I'm getting old, so, my memory might be failing me, but do a search there and I think you'll find some pointers. Nice weights you are pushing and pulling

Ok, I'll check it out and see what I can find.

Posted by: brogers

Considering that you already weigh 190 with relatively low upper body lifts, you will probably be a huge mofo when you get into the 300+ range on bench and get your squat up into 400+.

It isn't intended to be an insult to your lifts at all, just a comment on the potential for growth you have. Since you have so much room to improve, it would also follow that your body will have so much more room to grow also. That said, it looks like you are making excellent progress with all the personal bests.

Posted by: Seanp156

I've only been lifting for a year (with a few setbacks), so I'm not too worried about it at this point... It's just my short term goal to bulk to 200, then cut... Strength will come with time and training.

Plus, I've only been training as a powerlifter for 8 weeks... Since then, my squat has gone up from 225 1RM to 275, and I can squat 225 6-8 times now... Bench has gone from 175 to 195 1RM (haven't maxed for weeks now), but I've inclined 185 x 3, so that's a large improvement as well... I'm doing another 8 weeks on westside after my break, then going to P/RR/S when I cut.

I'm not really looking to be huge and not have the function to follow it. Plus, I don't look very big at all at 190.

I actually think part of the reason my flat bench hasn't been the best, is I've been using a REALLY narrow grip (index finger right at the part where the rough and smooth part of the bar meet). For incline I used my grip with my middle finger at the ring and things felt much easier. I think I've been going really narrow because I'm worred about my shoulders...

Posted by: Archangel

awesome Increases in numbers my Friend!!! Kepp at it, I think your on the right trail!!!

Posted by: Seanp156

Quote:

Originally Posted by Archangel

awesome Increases in numbers my Friend!!! Kepp at it, I think your on the right trail!!!

Thanks Arch. I do think westside is really helping me increase in strength. In a way I'd like to keep doing when I cut, but I think it'd be best to have variety in my routine.

Ok workout today, nothing special as far as numbers go, but then again that's not the point of DE day... I widened my grip on speed benches and it helps a little.... Lessens the range of motion. Looking forward to next week off.

Speed Bench
warmups

125lbs x 3 for 8 sets

Seated BB Military Press (I don't like the rack they have for these... The bar's a little too high for me and a little too far back, makes unracking it a little difficult for me, racking it's fine though)
85lbs x 6
95lbs x 6 PB
95lbs x 6
85lbs x 8

Upright Rows
65lbs x 8 for 3 sets

DB Skull Crushers (each arm done seperately one after the other)
25lbs x 8
20lbs x 8
20lbs x 8

CG Pulldowns
#10 x 8 reps
#12 x 8 reps

BW Dips to failure x 13

stretch

On a side note, there was some guy doing about 255 for reps on decline without a spotter, and he was going to failure... Needless to say, he got trapped under the bar and someone had to run over to help him...

Posted by: Archangel

Good lookin w/o my Friend!!! I hear ya on the shoulder rack thing, they always hurt my shoulder too!!! I just stick to DB's and enjoy the full rom, ya know!!!
It's funny, but not when someone does something stupid while working out, and gets stuck!!!

Posted by: Pylon

Quote:

Originally Posted by Seanp156

On a side note, there was some guy doing about 255 for reps on decline without a spotter, and he was going to failure... Needless to say, he got trapped under the bar and someone had to run over to help him...

As a guy who lifts without a spotter, I have a little sympathy for this guy. On the other hand, as a guy who lifts without a spotter, I feel like someone should smack him and remind him what Clint Eastwood always said about a man knowing his limitations...

Posted by: Seanp156

Quote:

Originally Posted by Pylon

I don't mind him going to failure, it's just the fact that he SHOULD have asked for a spotter before doing the set... If I'm not using a power rack, I usually just ask a random person when they're not in the middle of a set to spot me.

Posted by: Archangel

Quote:

Originally Posted by Seanp156

Exactly!!! Thats what I meant by it's funny, but not!!!(Not trying to be a jerk) I do not have a spotter, but I lift either in a cage, or a smith machine or just ask someone like yourself Brother Sean!!!
Common sense HAS GOT to come into play at some point in your life, ya know?!!?

Posted by: CowPimp

Workout are looking solid. I've seen some PB action in the last few, which is always a good sign.

Also, I happened to notice that you mentioned pullups bother your shoulders. Have you tried take a close grip? You don't have to take a really wide grip to benefit from doing pullups, although it definitely puts additional strain on the shoulder complex.

Posted by: Seanp156

I've tried close grip supinated (which feels fine), but not pronated...

Posted by: gwcaton

Nice wo Big Sean

Good job on the MP's and dips

Posted by: Burner02

Quote:

Originally Posted by Pylon

...um...I was one of those guys....thought I had that last rep....it sucked much, thank you....

Posted by: Seanp156

Bad news today regrettably... Yesterday I felt a little bit sick with a hint of a sore throat, today I woke up and I have a really bad sore throat and I'm touchy/feverish over my body... At least I already planned to take this week off, but my diet's going to suck since I have no appetite or will to eat when I'm sick...

Posted by: Archangel

Quote:

Originally Posted by Seanp156

Bad news today regrettably... Yesterday I felt a little bit sick with a hint of a sore throat, today I woke up and I have a really bad sore throat and I'm touch/feverish over my body... At least I already planned to take this week off, but my diet's going to suck since I have no appetite or will to eat when I'm sick...

GODspeed your recovery my Friend!!!

Posted by: Burner02

feel better...
can u stomach protein shakes?

Posted by: Seanp156

Quote:

Originally Posted by Burner02

feel better...
can u stomach protein shakes?

I am as we speak, but that's only going to cover about 1300 cals of the 3800-3900 I normally have

.

I could probably manage cottage cheese too...

meat, vegetables, rice, oatmeal etc I don't think there's any way I could eat...

Posted by: Burner02

well...better that than nothing...and don't forget you aren't really mobile today, so the lesser cals will do nicely

Posted by: Pylon

Sorry you're under the weather. Hope you get back at it soon...

Posted by: DeadBolt

Yo paintball freek! Wassup!!!

Hows the who PL'ing going? Been a while since I been on this board?

Hows life and school going?

Got sick? Welcome to the club? How ya feeling now?

Posted by: Seanp156

PL'ing has been going alright, made some decent gains on my squats the past 8 weeks, made some bench gains as well, but that's still a weakpoint for me. I'm on winter break right now, so the fact that I'm sick sucks even more

...

I'm getting better, but still feel pretty crappy in general... I'm hoping I'll feel good enough to actually get back on my normal diet on Sunday, and get to the gym on Monday... We'll see I guess.

As of now, I feel like I've been on an EXTREME cutting diet for the past few days.... I've hardly eaten.

Posted by: CowPimp

Man, everyone is getting sick lately. Throw down lots of antioxidants, relax, and get some rest!

Posted by: Seanp156

Trust me, I haven't left the house in 4 days.... Hahaha I've slept on average probably 12-16 hours a day...

Posted by: DeadBolt

Thats the best thing to do man. Keep your body fueled with what it needs and let the sleep do its work. Thats when your body works the most!!!

I'm sure you'll pull out of it fine my man I got faith in ya!!!

Nice avi to my man lookin beefy!

Posted by: Seanp156

Here's a random clip from family guy a friend sent me... That made me laugh...
http://media.putfile.com/familyguy3

Warning: Don't watch if you don't like cartoon characters vomiting...

Another great one... http://media.putfile.com/family_guy_on_ex

more...

http://video.google.com/videoplay?do...3&q=family+guy

http://video.google.com/videoplay?do...9&q=family+guy

Yes, this is what I do to relax when I'm bored and sick... Maybe I should put them in open chat, but oh well..

Posted by: gwcaton

Damn I hope you get better FAST !!!!! I watched the first one and that was all I needed ! LOL

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

Here's a random clip from family guy a friend sent me... That made me laugh...
http://media.putfile.com/familyguy3

Warning: Don't watch if you don't like cartoon characters vomiting...

God I love that show!!!

Posted by: Seanp156

Quote:

Originally Posted by DeadBolt

God I love that show!!!

Posted by: shiznit2169

i have the whole dvd collection

Posted by: Archangel

How are you feelin today my Friend?

Posted by: Seanp156

Better, but not 100%. Started eating more again. Most of the body aches are gone, but my throat's still scratchy and I've got a cough, my voice is also shot... Hopefully I should be able to make it to the gym on monday.

Posted by: Archangel

Quote:

Originally Posted by Seanp156

Better, but not 100%. Started eating more again. Most of the body aches are gone, but my throat's still scratchy and I've got a cough, my voice is also shot... Hopefully I should be able to make it to the gym on monday.

Glad your on the right road to recovery at least!!! Take it easy and drink plenty of fluids my Friend!!!

Posted by: The13ig13adWolf

back to training or no? just checkin' in on ya

.

how long have you been doing westside?

Posted by: The Monkey Man

Quote:

Originally Posted by Seanp156

If you have some sort of infection in your throat
gargle w/hydrogen peroxide a few times per day
it will kill whatever infection it touches in there

I mixed it 50/50 w/water...

Posted by: Seanp156

Wow, two new posters in my journal

Quote:

Originally Posted by The13ig13adWolf

back to training or no? just checkin' in on ya

.

how long have you been doing westside?

No, not back to training yet, soonest will be monday, but I'll have to see how I'm feeling... I was supposed to max out this week, but after being sick that's probably not going to be the best way to get back into things

.
I've been doing westside for 8 weeks, then this week(while I'm sick) is my week off, then I'm supposed to go another 8 weeks starting monday.

Quote:

Originally Posted by The Monkey Man

If you have some sort of infection in your throat
gargle w/hydrogen peroxide a few times per day
it will kill whatever infection it touches in there

I mixed it 50/50 w/water...

Infection eh? I'm pretty sure it's just a virus, it's slowly getting better. I'm just trying to drink some orange juice, lots of water, and trying to eat again. This biggest thing right now is congestion and coughing

Posted by: b_reed23

hope you get to feeling better!!

Posted by: Seanp156

Quote:

Originally Posted by b_reed23

hope you get to feeling better!!

Thanks, I'm gettin there.

Posted by: Seanp156

I'm kinda leaning towards not working out tomorrow as much as I want to... My cough's still pretty bad and I don't want to be coughing while trying to squat...

Posted by: Burner02

Quote:

Originally Posted by Seanp156

sounds like u have what I am getting over...get as much rest and don't push yourself too much...it will go away. If u have not already, go to the Doc and get prescrip meds to kill it...I had it forever...and still have some congestion, but that's life, I suppose.

Posted by: Seanp156

Yeah I've pretty much decided that I'll be taking this week off too

I hate not being in the gym, but going with congestion and coughing won't be good either...

Posted by: Burner02

yeah....and the people in the gym won't give the evil eye for being sick in the gym...

Posted by: DeadBolt

Quote:

Originally Posted by Burner02

yeah....and the people in the gym won't give the evil eye for being sick in the gym...

Thats the worst LOL.

Sean man hope you get better....def go to the doc and get some decent meds to kick that shit!

Posted by: Seanp156

Going to the doc's not gonna help unless it's bacterial, which I'm 95% sure it's not. Ughh... I feel so lazy...

Posted by: boilermaker

Hope you are feeling better, Sean. Being sick is no fun at all. Not like being a kid where you get to take time off school!

Posted by: Seanp156

Thanks, nope no fun... Even more so that I'm on winter break and most of my friends are in town.

Posted by: Pylon

Getting sick during break blows. Hope you get better soon.

Posted by: Seanp156

I think I'm actually gonna get a workout in tonight... I feel pretty good overall, still have a bit of a cough though which gets WAY worse at night and gives me trouble sleeping...

On a side note, my diet's been pretty horrible the past week and a half... Yesterday it involved pizza and waffles

. I'm trying to get back on track today, but it probably won't be back to normal until monday.
Should I do chest/shoulders/tris or legs tonight?

Posted by: Burner02

yep...same crap I had....first 30 or so mins in the morning to clear it out...and at night...it builds up...annoying...

Posted by: Seanp156

Ok workout today, went with a friend...

Flat BB Bench
95lbs x 4
135lbs x 4
155lbs x 10
175lbs x 3
165lbs x 4
135lbs x 10

Incline DB Bench
45lbs x 6
45lbs x 6

Dips
BW + 25 x 4
BW + 15 x 5
BW x 5

Skull Crushers
60lbs x 5
50lbs x 8

JM Presses
95lbs x 8
85lbs x 8

Standing BB Press
85lbs x 4

65lbs x 6

Bench Dips
BW x 13

Assisted Pullups
#14 x 8

Stretch

Posted by: DeadBolt

Holy shit a w/o....my man LOL.

Hey good work on those lifts for being sick my man! Just dont push it to hard till your 100%!

Posted by: Burner02

what's a jm press?

Posted by: Triple Threat

JM Press

Posted by: Burner02

gotcha, thanks.
I just do the skull crushers for my reps, then press it...

Posted by: gwcaton

He's alive !!!

Posted by: Seanp156

Quote:

Originally Posted by Triple Threat

JM Press

Actually... I do mine more like this: http://www.theministryoffitness.com/...ms/jmpress.htm

Not really sure why there are different ways to do it...

I'd *like* to get another workout in on saturday (Christmas Eve), but I have no idea if I'm going to have the time or not.

I'm pretty sore today all over my chest shoulders and tris.

Weight was 185.8 this morning so it shouldn't be too hard to bounce back up to 190 in a week of consistent dieting...

Posted by: Burner02

hmm...looks like a typical CG bench press...unless I am missing something...
I just hope the gymis open Saturday evening. (I don't get to leave the office till 6pm)

Posted by: Archangel

Merry Christmas Brother Sean!!!

Posted by: b_reed23

Merry Christmas!! :d

Posted by: Seanp156

Indeed, Merry Christmas !

Posted by: boilermaker

Have a nice holiday, Sean.

Posted by: Pylon

Happy holidays, Sean!

Posted by: Seanp156

Hope everyone had a good Christmas weekend... I'm GOING to go to the gym sometime today, but my car's not drive-able right now, and everyone else is gone, so I can't use another car... SUCKS

Posted by: Seanp156

Pretty good workout today... Not really any strength loss. However, my endurance seems to be a decent amount worse... I was struggling with

the whole time but managed to keep it in

... Maybe I'll lose it sometime between my shake and shower now...

Elliptical warmup

light stretching

BB Squats
95lbs x 6
135lbs x 4
155lbs x 3
185lbs x 3
205lbs x 2
225lbs x 1
255lbs x 3

Rack Deads
185lbs x 8 for 3 sets

Hyper Extensions
35lbs DB x 6 for 4 sets

Assisted Pullups (used a narrower grip on these, along with the assist my shoulders felt perfect

)
64lbs assist x 8
52lbs assist x 8
58lbs assist x 6

Weighted Situps
25lbs plate x 20
25lbs plate x 10

Cable Crunches
120lbs x 20
130lbs x 10

Leg Press (narrow foot placement)
90lbs x 6
180lbs x 8
270lbs x 6

stretch

Posted by: Archangel

Good lookin w/o my Friend, hope you had a Great Christmas!!!

Posted by: Pylon

Looks like a fine w/o. Well done!

Posted by: Seanp156

Thanks guys, I had a good Christmas, how about you Arch?

My weight was pretty far down yesterday.... 182.8 down from 190 before I was sick/took a break/diet sucked... I REALLY need to start eating normal again...

Posted by: Seanp156

Good workout today, triceps are already VERY sore.

5 mins bike warmup

BB Flat Bench
95lbs x 5
135lbs x 4
155lbs x 3
175lbs x 1
185lbs x 1
205lbs x 1 PB - spotter held it at one point... I don't think he helped out much except maybe stabilzing the bar a bit... When I finished, he said it was all me, but I was still somewhat mad that he touched it...

Weighted Dips
25lbs x 8
25lbs x 6
15lbs x 5
BW x 6

Skull Crushers
60lbs x 6
50lbs x 8
50lbs x 8

Standing DB Press (suck at these)
30lbs x 10
25lbs x 8

DB Seated Alternating Curls
35lbs x 8
35lbs x 8

stretch

Posted by: Pylon

Congrats on breaking 200 on the bench!

Posted by: Seanp156

Thanks! Can't wait to get to 225... Then rep 225 !

Posted by: Burner02

Quote:

Originally Posted by Seanp156

205lbs x 1 PB - spotter held it at one point... I don't think he helped out much except maybe stabilzing the bar a bit... When I finished, he said it was all me, but I was still somewhat mad that he touched it...

Looks good!
I would not worry too much if he just stabilized it....When I go heavy...I like it when the spotter's hands are on the bar...as long as they are not helping. (it's a mental thing....if I know their hands are on the bar..and ready to assist if I need it, I am good to go and concentrate on the set. If they are standing behind me and not helping...my mind will wander to thoughts of: WTF is he doing? What if I fail? Will this f'in bar crush me before he can get off his ass and help)
If I can feel them pulling the bar THEN I get mad, 'cause I didn't 'do' the rep...
I ALWAYS tell whoever I get to spot me exactly how I want to be spotted.

Posted by: Seanp156

Pretty good workout overall, everything felt fairly good, especially squats and rack deads.

5 min treadmill warmup

stretch

Speed Box Squats - Used a different box today, was a little higher than the old one. I'm guessing 1.5 ft, the old one was 1 ft. These felt REALLY good.

95lbs x 5
135lbs x 5 (warmup to here)
155lbs x 2
165lbs x 2
175lbs x 2 for 6 sets

Rack Deads
225lbs x 6 for 4 sets (mixed grip, changed after 2 sets)

Hyper Extensions
35lbs DB x 8
35lbs DB x 8
25lbs plate x 8

Good AMs
95lbs x 8
115lbs x 8
115lbs x 8

1 arm DB Rows
70lbs x 5
70lbs x 5
65lbs x 5
65lbs x 5
65lbs x 5

Leg Raises
BW x 20

Twisting Declined Situps
BW x 30

stretch

Posted by: Archangel

Your w/o's just seem to get better my Friend, great job Brother Sean!!! Are you still gonna be at the Arnold Classic in March? I will be there!!!

Posted by: Seanp156

Thanks Arch. I'm not 100% sure if I'll be going, but it's definately a possibility. Plus, I know one of the gyms in the chain I belong to is around there... It'll probably be REALLY busy that weekend though. Are you competing there, or just going for fun?

On a side note.... I'm NOT looking forward to going back to school Tuesday...

Posted by: Archangel

No, not competeing!!! Just for fun and inspiration!!! Sorry about school, but ya gotta do what ya gotta do!!! Would be great to meet ya, even if it's just for a bite to eat or something, tickets aren't expensive to just get into the booths and stuff, maybe we could hook up in there!!!

Posted by: Burner02

good #'s there. But, you are doing 3 exercises for lower back? One for a row and nothing for a pull down. are you going to be doing those on a different day?

What part of Columbus? I have family in New Albany

Posted by: Seanp156

I'm from Westerville.... Burner we've already been over the lower back thing before... I'm not training as a bodybuilder =p I do something for lats twice a week. Sometimes I do think the squats, deads, hypers, and good AMs may be a little overkill, I may drop one of the movements for a while...

On a side note, I took a bunch of random pictures... I haven't had leg shots in a while and they've progressed quite a bit from when I last took shots.

Posted by: boilermaker

Sean, you are looking like you've made some good progress

I think we've got about the same body build and goals. Looks like I started from a similar strength level and weight as you.

Posted by: b_reed23

Hi Sean..I haven't been in here in a while (I've been sick also) your workouts and pics look amazing!

Posted by: Pylon

Pics look good, Sean!

Posted by: Burner02

Quote:

Originally Posted by Seanp156

I'm from Westerville.... Burner we've already been over the lower back thing before... I'm not training as a bodybuilder =p I do something for lats twice a week. Sometimes I do think the squats, deads, hypers, and good AMs may be a little overkill, I may drop one of the movements for a while...

On a side note, I took a bunch of random pictures... I haven't had leg shots in a while and they've progressed quite a bit from when I last took shots.

I'm old and senile...

Posted by: Archangel

Pics are looking great my Friend, nice progress, but uh.................shave dem legs Brother Sean!!! LOL!!!

Posted by: Seanp156

Thanks

Shave legs.... no way unless I ever compete...

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

Thanks

Shave legs.... no way unless I ever compete...

Damned straight. I feel you there. Good job on cracking 200 in bench. Now switch up your ME exercise next. What point did you slow down the most?

Posted by: Seanp156

Slowed down most about 2-4 inches off the chest... I'm thinking rack lockouts next week?

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

Slowed down most about 2-4 inches off the chest... I'm thinking rack lockouts next week?

I would be doing some pause pressing or bottoms up benching. 2-4 inches is not very high off the chest. Furthermore, the point you are weak is generally a tiny bit lower than where it actually slows down noticeably.

Posted by: Archangel

Have a Great and a Safe New Year my Friend!!!

Posted by: Pylon

Have a great New Year's Eve, Sean. Be safe!

Posted by: gwcaton

Sean,

Happy New Years !!!

Posted by: Seanp156

Thanks guys... I'll try to be safe =p

Hey CP, if I'm sticking 2-4 inches off the chest, which muscles need more work? I'm taking a guess at deltoids, but it could be the chest some too... I haven't exactly been hitting my shoulders really hard because I've been pounding my triceps first so I don't have much left to work with for shoulders.

Posted by: Burner02

on the bottom...wouldn't that be more chest / anterior delt? Tris should come into play later....

Posted by: Seanp156

Quote:

Originally Posted by Burner02

on the bottom...wouldn't that be more chest / anterior delt? Tris should come into play later....

If you actually read my post, that's exactly what I'm saying...

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

Thanks guys... I'll try to be safe =p

Hey CP, if I'm sticking 2-4 inches off the chest, which muscles need more work? I'm taking a guess at deltoids, but it could be the chest some too... I haven't exactly been hitting my shoulders really hard because I've been pounding my triceps first so I don't have much left to work with for shoulders.

Hit up your shoulders and lats the most. The lats help give you a little burst off the chest and also stabilize the path of the bar which helps tremendously on the initial push. You know what that means? Overhead pressing and rows for your accessory work.

Posted by: Seanp156

for all my accessory work? no tris on bench days? ....maybe I could do tris on squat/dead day and do lats/shoulders on bench day?

Posted by: Triple Threat

Happy New Year, Sean

Posted by: Seanp156

Indeed... I feel a little tipsy from the champagne right now... =p time for bed soon...

Posted by: boilermaker

Quote:

Originally Posted by Seanp156

Indeed... I feel a little tipsy from the champagne right now... =p time for bed soon...

Holy crap, you made it to 3 a.m.! Happy New Year, Sean.

Posted by: Seanp156

3 A.M. is nothing... the two nights before that I was up until 7 AM.... BAHAHAHA School is going to kill me... My schedule's so messed up.

Anyway... leaving for the gym in a little.... They close in 1 hour, 45 mins...

Posted by: Seanp156

Well that sucked... Went to the gym and it was closed... Why would it close early on New Years Day??? Isn't that when all the New Years resolution people would want to show up? Ughh... Well, that means I missed my DE Bench day this week and I can't do it tomorrow because tomorrow's ME Squat day...

I took it as an excuse to go to the mall and buy myself some presents...

Posted by: b_reed23

HAPPY NEW YEAR!

Posted by: Seanp156

Decent workout today... It was VERY hot & humid in the gym... Thankfully, there were only about 8 people in the gym due to the OSU game... I love going to the gym when there's a game on, hardly anyone there

.

I was fighting my stomach the whole time... I'm not sure if it's just the humidity, or if the pre-workout supplement I take doesn't agree with me very well... I might try dropping it next time to see how I do. If that's the case, I'll just stick to regular CEE instead of NO2/Caffeine/Creatine mixtures...

I think next week I'm going to switch to deadlifting... Haven't done conventional deads for a couple months... Maybe longer... Squats and Bench have been progressing, so it's deadlifts turn now...

I'm going to switch accessory work from now on... Triceps will go on squat/deadlift days and lats will go on bench day.

6 mins treadmill warmup

Squats (no belt)
135lbs x 5
155lbs x 4
185lbs x 3
205lbs x 2
225lbs x 1
255lbs x 1
285lbs x 1 PB - Felt like I could've done 295, I'll go for it next time I do ME Squats

Weighted Dips
BW + 30lbs x 8
BW + 25lbs x 5 (could've done at LEAST 3 more reps if I didn't feel like puking)

BW x 13 (could've done at least 1 more rep if it were for my stomach...)

Reverse 1 arm cable pushdowns
50lbs x 4 each arm (

)
40lbs x 8

2-hand pushdowns
80lbs x 8
80lbs x 12 (finally got some control over my stomach here)
90lbs x 8

BB Shrugs
135lbs x 7 (pronated grip)
185lbs x 6 (pronated)
225lbs x 8 (mixed)
225lbs x 6 (mixed)

Hyper Extensions
35lbs x 8
35lbs x 8
25lbs x 8

Rope Cable Crunches (wasn't going to do abs b/c of neausa, but I ended up feeling ok enough to do some)
130lbs x 15
140lbs x 11

stretch

Posted by: gwcaton

Nice wo Sean ,
congrats on the 285 lb PB

Posted by: Seanp156

Thank ya... Was slightly slow off the bottom (not too bad), but then it shot up after the first 4-6 inches or so.

Posted by: b_reed23

sounds like your supps arent too good on your stomach...I had the same prob on Creatine...I had to eat, wait 30 min. to take it, and then workout, and then I was okay

but if I ate and took it at the same time...ew...

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

for all my accessory work? no tris on bench days? ....maybe I could do tris on squat/dead day and do lats/shoulders on bench day?

Maybe one exercise between the two days, but your compound pressing movements should keep your triceps where they are at and allow you to focus on bringing up what's weak.

Posted by: Seanp156

Decent workout today... Had to go later at night instead of around noon/early afternoon cause I got up.... REALLY late, then I had class...

6 mins treadmill warmup

Bench press with a 3 second hold at the bottom...
95lbs x 5
135lbs x 3 (warmups)
155lbs x 3
155lbs x 3
155lbs x 3
145lbs x 3
145lbs x 3

Seated DB Press
50lbs x 5
40lbs x 7

Pullups
BW x 3
BW x 3
-28lbs x 3
-40lbs x 5

BB Rows
135lbs x 6 pronated
135lbs x 6 suppinated

cable rows
90lbs x 8
80lbs x 8

standing BB shoulder press
85lbs x 3
95lbs x 3 PB - for standing...
105 x 0 (missed attempt...)
95lbs x 3 (form was getting slopping after that miss...)

Pushups
bw x 12

stretch

Posted by: CowPimp

Lookin' good sean. Way to pound out that accessory work.

Posted by: AndrewSS

sean, you are a douchebag, and I must cut off your arms and legs so you stop gaining.

Posted by: Seanp156

Eat me fag...

Posted by: AndrewSS

^ ohhh ok, you are just jealous of my emense weight and power!!

Posted by: Seanp156

Indeed

Posted by: Seanp156

Wow andrew.... you're title.... leave me alone...

Posted by: AndrewSS

omg, settle down you dumb crack whore

Posted by: Seanp156

You know me and crack...

Posted by: AndrewSS

^ yeah, sean you are so obsessed with crack, screwing hoes... and beating up young children

Posted by: Seanp156

especially the last two...

Posted by: Seanp156

Decent workout today... got a late start to the day

.

5 min bike warmup

Speed Box Squats
135lbs x 5
155lbs x 3 (warmups to here)
175lbs x 2 for 8 sets

SLDL
135lbs x 6 (warmup)
185lbs x 6 for 2 sets, pronated grip
185lbs x 2 (grip & stomach...)
185lbs x 4 (mixed grip)

CG Bench press
95lbs x 8
115lbs x 6
125lbs x 8

Skulls (weak here today... guess the CG bench fatigued them)
60lbs x 6
50lbs x 8
50lbs x 9

Hyper Extensions
35lbs x 8
25lbs x 9
25lbs x 8

Weighted Decline Situps
25lbs plate x 14
25lbs plate x 12

Cable Crunches
140lbs x 20 PB
130lbs x 10

Leg Raises
BW x 12
BW x 10

I need to stretch now... there was a class or something occupying the stretching room...

Posted by: Archangel

Great lookin w/o my Friend, lookin very solid in here!!!

Posted by: Seanp156

Thanks AA

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

I need to stretch now... there was a class or something occupying the stretching room...

Stretching room? Pfft. I just stretch wherever. We don't even have a stretching room.

Posted by: Cris2Blis

nice PB on the cable crunches!

hey how far are u from the jeffersonville outlets? i was there over the holidays w/ my girl from columbus and thought of ya.

Posted by: Seanp156

Jeffersonville outlets??? Never heard of it, actually... From what I could find is says Dayton, Cincinnati, and Columbus... Both Dayton and Cincinnati would probably be a 2-3 hour drive from here, the Columbus one is probably fairly close, but I have no idea where exactly it is.

Posted by: Seanp156

Hey... I got a question for CP, or anyone else that's knowledgable on this topic... For accessory work on bench day, would it be a good idea to include push-presses for my shoulders? It seems like it would help develop some power useful for benching, but I could be wrong.

Posted by: DeadBolt

Yo whats up beef head! Those lifts are awsome man you have been kickins ome ass since the last time I've been in here!!! Congrats!

Keep up the good job bud!

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

Sean's going for strength.

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