Sean's going for strength.

fufu · 11-05-2006, 10:20 AM

Quote:

Originally Posted by Seanp156

Well, my form is quite a bit different now than it was at my meet... I'm still probably not used to it either. Also, my shoes suck for squatting, they're low top, but they are flat... There's no ankle support though, I need to get some Chucks.

How is your form different?

Seanp156 · 11-05-2006, 10:38 AM

Quote:

Originally Posted by fufu

How is your form different?

Lots of things... The stance width may be a little wide, feet point only slightly outwards, not as much as they were at the meet... The biggest thing is focusing on SITTING back with my ass/hips rather that just lowering down with my knees... Once I'm set up to squat, I take a big breath of air, hold it, have my knee completely locked out, then lower my hips/ass and my knees follow, once I get close to the bottom, you use a bit of momentum and "dip" and then just push with everything. Also, I need to work on keeping my knees pushed up and not letting them come in and then back out again. Basically, I used to be more of a quad/knee squatting and I'm trying to put more on my glutes/hips/hams now. Visually my form might not look a ton different, but it feels a ton different.

fufu · 11-05-2006, 10:43 AM

Hmmm, I see what you are saying. Sounds good though, I don't see why you would feel like a whore from doing that.

Seanp156 · 11-05-2006, 10:51 AM

Quote:

Originally Posted by fufu

Hmmm, I see what you are saying. Sounds good though, I don't see why you would feel like a whore from doing that.

Lol, I guess it's just the paradox between wanting to "bodybuild" and do more hypertrophy oriented exercise, but also wanting absolute strength and train to compete in powerlifting...

fufu · 11-05-2006, 10:52 AM

Ohhh I got you.

AndrewSS · 11-05-2006, 05:10 PM

so youre saying that sober doth encouraged an epic sqoot!?

Seanp156 · 11-05-2006, 05:15 PM

Quote:

Originally Posted by AndrewSS

so youre saying that sober doth encouraged an epic sqoot!?

It doth provided a bit of motivation.

AndrewSS · 11-05-2006, 05:17 PM

^

"Come on you pussy, I'm about to bitch slap you."

Burner02 · 11-05-2006, 05:22 PM

Quote:

Originally Posted by Seanp156

Barbell SLDL's
135lbs x 10
225lbs x 3 sets x 8 reps (straps)

Ever use alt. grip so don't have to use straps?
(I use straps on most back workouts...but have been trying to avoid them now to get my grip strength up...)

Seanp156 · 11-05-2006, 05:23 PM

Quote:

Originally Posted by AndrewSS

^

"Come on you pussy, I'm about to bitch slap you."

Lawl, something along those lines is what Len said when I was getting ready for 350...

Seanp156 · 11-05-2006, 05:24 PM

Quote:

Originally Posted by Burner02

Ever use alt. grip so don't have to use straps?
(I use straps on most back workouts...but have been trying to avoid them now to get my grip strength up...)

Heh, this week is the first time I've used straps for like.... 9 months at LEAST... Maybe longer.

Burner02 · 11-05-2006, 05:25 PM

Quote:

Originally Posted by Seanp156

Also, I need to work on keeping my knees pushed up and not letting them come in and then back out again.

My legs do this also...I read here some time ago..that there is an imbalance in your legs...and your knee is moving like that as your weaker leg is compensating for the lack of strength.
It was a while ago..but think it was in the training section

Burner02 · 11-05-2006, 05:25 PM

Quote:

Originally Posted by Seanp156

Heh, this week is the first time I've used straps for like.... 9 months at LEAST... Maybe longer.

gotcha

Seanp156 · 11-05-2006, 05:28 PM

Quote:

Originally Posted by Burner02

My legs do this also...I read here some time ago..that there is an imbalance in your legs...and your knee is moving like that as your weaker leg is compensating for the lack of strength.
It was a while ago..but think it was in the training section

Hrmm you sure about that? Both legs do it exactly the same way in synchronization.

Burner02 · 11-05-2006, 05:34 PM

do that dance...do that dance quick...

well, that's what I read...but I think it's only one leg for me. (been a while since I've gone heavy w/ squats, so don't remember)

dam...you are up to 430 on deads now? Sweet! I was happy to get my sets on 315 this am!

Seanp156 · 11-05-2006, 05:39 PM

Quote:

Originally Posted by Burner02

do that dance...do that dance quick...

well, that's what I read...but I think it's only one leg for me. (been a while since I've gone heavy w/ squats, so don't remember)

dam...you are up to 430 on deads now? Sweet! I was happy to get my sets on 315 this am!

Yeah... if you missed it, I have stuff about my PL meet starting on page 183... I think on page 184 or 185 there's videos of my PL meet.

Burner02 · 11-05-2006, 06:38 PM

have to check it out sometime. (can't from work..dam cyber nazis..)

Seanp156 · 11-05-2006, 06:46 PM

Quote:

Originally Posted by Burner02

have to check it out sometime. (can't from work..dam cyber nazis..)

Workin hard I see eh? Hahaha, I do the same thing...

Burner02 · 11-05-2006, 07:47 PM

not today...not much going on..actually want work to do...oof..did I just say that????

Seanp156 · 11-05-2006, 10:08 PM

Quote:

Originally Posted by Burner02

not today...not much going on..actually want work to do...oof..did I just say that????

Yeah, it's weird... If I have nothing to do on my shift, I get antsy... It seems like time goes by so slowly when I don't have work to do. I usually just take my homework and read and maybe bust out a paper on shift

. Totally different from my last job where I was constantly doing something. I actually looked forward to slow times there, but I sometimes look forward to having work to do now...

.

Seanp156 · 11-08-2006, 11:25 AM

Not a bad workout, not great...

Standing BB Military Press - 75 sec RI's
45lbs x 8
95lbs x 6
115lbs x 3 (warmups)
135lbs x 3 sets x 3 reps PB
135lbs x 2 reps
125lbs x 2 sets x 3 reps
115lbs x 2 sets x 3 reps

Pullups - 75 sec RI's
BW + 20lbs x 4 sets x 3 reps
BW + 10lbs x 4 sets x 3 reps

Incline DB Press - 45 sec RI's
45lbs x 3 sets x 10 reps
35lbs x 10 reps

DB Rows - 45 sec RI's
50lbs x 4 sets x 10 reps (each arm)

Skull Crushers
50lbs x 3 sets x 10 reps - 45 sec RI's

Workout felt more or less like a cardio session...

fufu · 11-08-2006, 12:55 PM

Woo PB, woo.

AndrewSS · 11-08-2006, 03:03 PM

OMG OMG OMG OMG!!! that looks fimiliar... I like totally just did that workout and rep ranges / rest intervals yesterday - thats so thuper cool.

Seanp156 · 11-08-2006, 04:00 PM

Quote:

Originally Posted by AndrewSS

OMG OMG OMG OMG!!! that looks fimiliar... I like totally just did that workout and rep ranges / rest intervals yesterday - thats so thuper cool.

Lawl...

Seanp156 · 11-08-2006, 11:16 PM

Today's diet: Quite a bit of food...

Meal 1: 3/4 cups egg whites, 1 cup oats in skim milk, 3/4 cups cottage cheese, 1 TBSP Flax Oil

*workout*

Meal 2: Post Workout Shake 3/4 cups water, 3 ice "cubes" .66 cups oats, 1 bananna, 1 frozen strawberry, 1 TBSP Natural Peanut Butter, 1 scoop whey protein blended

Meal 3: ~6 oz skinless chicken breast, .5 cups long grain brown rice, .5 cups veggies, 1 TBSP olive oil

Meal 4: Cliff's Energy Bar (in class)

Meal 5: Chipotle Burrito: Rice, chicken, steak, peppers, onions, lettuce, hotsauce Mmmm...

Meal 6: ~5 oz Eye of Round Steak, half a large potatoe, .5 cups veggies, 1 TBSP Flax Oil

Meal 7: .5 cups cottage cheese, 1 TBSP natural PB

That's probably a good ~4500-5000 cals I think...

Seanp156 · 11-09-2006, 05:04 PM

Hrmm... Not a bad workout I guess, but deadlifts were a lot weaker than they should have been... I was planning on 4 sets of 3 with 365, but it wasn't going to happen after the first two sets... 365 felt way heavier than it should have for whatever reason... I guess I'm just tired today, I was feeling sluggish before I got to the gym too... Accessory work wasn't bad though...

Conventional Deadlifts off floor - ~2 min RI's
135lbs x 10
185lbs x 4
225lbs x 3
275lbs x 2
315lbs x 1 (belt on here)
335lbs x 1 (warmups)
365lbs x 2 sets x 3 reps
335lbs x 2 sets x 3 reps (no belt on these)
- I don't like wearing a belt while deadlifting, makes it harder to breathe

Front Squats (narrow stance, ATG) - 75 sec RI's
45lbs x 8
95lbs x 6
135lbs x 6
165lbs x 3 (warmups)
185lbs x 4 sets x 3 reps PB
- Front Squats felt good after having been away from them for ~ 2 months or so...

Glute Ham Raise - 45 sec RI's
BW + 25lbs plate x 4 sets x 10 reps

Decline Weighted Situps - 45 sec RI's
BW + 35lbs DB x 4 sets x 10 reps

Seated Machine Shrugs - 45 sec RI's
Machine + 90lbs x 10
Machine + 140lbs x 4 sets x 10 reps
Machine + 90lbs x 10
Hit the traps pretty well

stretch

AndrewSS · 11-09-2006, 06:18 PM

good front sqoots

**CowPimp** · 11-09-2006, 09:39 PM

I like that diet. Mmm, Chipotle...

fufu · 11-09-2006, 09:40 PM

Good to see you back with the front squats! Nice workout.

Seanp156 · 11-11-2006, 09:47 AM

Decent workout... Close grips were a little odd though, after my warmups to 185, I went to 205 and managed it for 2, then needed a little help on the 3rd... Dropped down to 195 for a set, then to 200 for 3 sets without much trouble... I guessing I wasn't quite warmed up when I got to 205.

Close grip Bench Press
45lbs x 8
95lbs x 8
135lbs x 6
155lbs x 3
185lbs x 3 (warmups)
205lbs x 2 + 1 w/ slight spot assist
195lbs x 3
200lbs x 3 sets x 3 reps PR for close grips

BB Bent Rows ~30ish sec RI's
45lbs x 8
95lbs x 8
135lbs x 11
135lbs x 12
135lbs x 8

Flat DB Presses
50lbs x 15 -was a little suprised how easy this was... Probably could've gone to 20 reps
60lbs x 9

Mid grip pronated Lat Pulldowns - 1 minute-ish RI's????
160lbs x 5 sets x 5 reps

Reverse Grip Seated Preacher Curls
40lbs x 6 - Didn't like these, doesn't feel good on my wrists

Alternating Hammer Curls (standing)
35lbs x 10 (5 each side)
35lbs x 12
35lbs x 10

15 Mins stationary bike
random hill course
3.66 miles
5-10 resistance

stretch + rotator cuff work

I think I'm going to be changing my program a little bit. One of the guys mentioned that I shouldn't do upper back work the day before squats, which I can somewhat agree with... Also, I'm already doing upper back work twice a week, so I think I'll be fine if I just do it once a week and up the volume on that day a little bit.

I'll probably be doing something like:

Wednesday: Shoulders/Upper Back/Triceps
Thursday: Deadlifts/quad work/core work (lower back, abs, obliques).
Saturday: Bench/chest/biceps/maybe some rear delt work but I may put that in on wednesday
Sunday: Squats/Hams/Core work

Next week's going to be a little screwed up... Tim (the cop) is working at the OSU game on saturday and has to be there at 9:00 AM. So, they decided to bench on friday around 5:00-5:30 PM... I don't get off work til 4:00, so I'll probably barely be able to make it after getting something to eat and getting ready. That's also going to mean I'll be lifting 3 days in a row...

11-05-2006, 10:43 AM	#2973
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Hmmm, I see what you are saying. Sounds good though, I don't see why you would feel like a whore from doing that. fufu's 1337 Journal Your diet will set you free.

11-05-2006, 10:52 AM	#2975
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Ohhh I got you. fufu's 1337 Journal Your diet will set you free.

11-05-2006, 05:10 PM	#2976
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	so youre saying that sober doth encouraged an epic sqoot!? Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

11-05-2006, 05:17 PM	#2978
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	^ "Come on you pussy, I'm about to bitch slap you." Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

11-05-2006, 05:34 PM	#2985
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,645	do that dance...do that dance quick... well, that's what I read...but I think it's only one leg for me. (been a while since I've gone heavy w/ squats, so don't remember) dam...you are up to 430 on deads now? Sweet! I was happy to get my sets on 315 this am! Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

11-05-2006, 06:38 PM	#2987
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,645	have to check it out sometime. (can't from work..dam cyber nazis..) Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

11-05-2006, 07:47 PM	#2989
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,645	not today...not much going on..actually want work to do...oof..did I just say that???? Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

11-08-2006, 11:25 AM	#2991
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	General Upper Body Day Not a bad workout, not great... Standing BB Military Press - 75 sec RI's 45lbs x 8 95lbs x 6 115lbs x 3 (warmups) 135lbs x 3 sets x 3 reps PB 135lbs x 2 reps 125lbs x 2 sets x 3 reps 115lbs x 2 sets x 3 reps Pullups - 75 sec RI's BW + 20lbs x 4 sets x 3 reps BW + 10lbs x 4 sets x 3 reps Incline DB Press - 45 sec RI's 45lbs x 3 sets x 10 reps 35lbs x 10 reps DB Rows - 45 sec RI's 50lbs x 4 sets x 10 reps (each arm) Skull Crushers 50lbs x 3 sets x 10 reps - 45 sec RI's Workout felt more or less like a cardio session... My Journal

11-08-2006, 12:55 PM	#2992
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Woo PB, woo. fufu's 1337 Journal Your diet will set you free.

11-08-2006, 03:03 PM	#2993
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	OMG OMG OMG OMG!!! that looks fimiliar... I like totally just did that workout and rep ranges / rest intervals yesterday - thats so thuper cool. Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

11-08-2006, 11:16 PM	#2995
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Today's diet: Quite a bit of food... Meal 1: 3/4 cups egg whites, 1 cup oats in skim milk, 3/4 cups cottage cheese, 1 TBSP Flax Oil workout Meal 2: Post Workout Shake 3/4 cups water, 3 ice "cubes" .66 cups oats, 1 bananna, 1 frozen strawberry, 1 TBSP Natural Peanut Butter, 1 scoop whey protein blended Meal 3: ~6 oz skinless chicken breast, .5 cups long grain brown rice, .5 cups veggies, 1 TBSP olive oil Meal 4: Cliff's Energy Bar (in class) Meal 5: Chipotle Burrito: Rice, chicken, steak, peppers, onions, lettuce, hotsauce Mmmm... Meal 6: ~5 oz Eye of Round Steak, half a large potatoe, .5 cups veggies, 1 TBSP Flax Oil Meal 7: .5 cups cottage cheese, 1 TBSP natural PB That's probably a good ~4500-5000 cals I think... My Journal

11-09-2006, 05:04 PM	#2996
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Deadlift Day Hrmm... Not a bad workout I guess, but deadlifts were a lot weaker than they should have been... I was planning on 4 sets of 3 with 365, but it wasn't going to happen after the first two sets... 365 felt way heavier than it should have for whatever reason... I guess I'm just tired today, I was feeling sluggish before I got to the gym too... Accessory work wasn't bad though... Conventional Deadlifts off floor - ~2 min RI's 135lbs x 10 185lbs x 4 225lbs x 3 275lbs x 2 315lbs x 1 (belt on here) 335lbs x 1 (warmups) 365lbs x 2 sets x 3 reps 335lbs x 2 sets x 3 reps (no belt on these) - I don't like wearing a belt while deadlifting, makes it harder to breathe Front Squats (narrow stance, ATG) - 75 sec RI's 45lbs x 8 95lbs x 6 135lbs x 6 165lbs x 3 (warmups) 185lbs x 4 sets x 3 reps PB - Front Squats felt good after having been away from them for ~ 2 months or so... Glute Ham Raise - 45 sec RI's BW + 25lbs plate x 4 sets x 10 reps Decline Weighted Situps - 45 sec RI's BW + 35lbs DB x 4 sets x 10 reps Seated Machine Shrugs - 45 sec RI's Machine + 90lbs x 10 Machine + 140lbs x 4 sets x 10 reps Machine + 90lbs x 10 Hit the traps pretty well stretch My Journal

11-09-2006, 06:18 PM	#2997
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	good front sqoots Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

11-09-2006, 09:39 PM	#2998
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	I like that diet. Mmm, Chipotle... The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

11-09-2006, 09:40 PM	#2999
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Good to see you back with the front squats! Nice workout. fufu's 1337 Journal Your diet will set you free.

11-11-2006, 09:47 AM	#3000
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Bench Day Decent workout... Close grips were a little odd though, after my warmups to 185, I went to 205 and managed it for 2, then needed a little help on the 3rd... Dropped down to 195 for a set, then to 200 for 3 sets without much trouble... I guessing I wasn't quite warmed up when I got to 205. Close grip Bench Press 45lbs x 8 95lbs x 8 135lbs x 6 155lbs x 3 185lbs x 3 (warmups) 205lbs x 2 + 1 w/ slight spot assist 195lbs x 3 200lbs x 3 sets x 3 reps PR for close grips BB Bent Rows ~30ish sec RI's 45lbs x 8 95lbs x 8 135lbs x 11 135lbs x 12 135lbs x 8 Flat DB Presses 50lbs x 15 -was a little suprised how easy this was... Probably could've gone to 20 reps 60lbs x 9 Mid grip pronated Lat Pulldowns - 1 minute-ish RI's???? 160lbs x 5 sets x 5 reps Reverse Grip Seated Preacher Curls 40lbs x 6 - Didn't like these, doesn't feel good on my wrists Alternating Hammer Curls (standing) 35lbs x 10 (5 each side) 35lbs x 12 35lbs x 10 15 Mins stationary bike random hill course 3.66 miles 5-10 resistance stretch + rotator cuff work I think I'm going to be changing my program a little bit. One of the guys mentioned that I shouldn't do upper back work the day before squats, which I can somewhat agree with... Also, I'm already doing upper back work twice a week, so I think I'll be fine if I just do it once a week and up the volume on that day a little bit. I'll probably be doing something like: Wednesday: Shoulders/Upper Back/Triceps Thursday: Deadlifts/quad work/core work (lower back, abs, obliques). Saturday: Bench/chest/biceps/maybe some rear delt work but I may put that in on wednesday Sunday: Squats/Hams/Core work Next week's going to be a little screwed up... Tim (the cop) is working at the OSU game on saturday and has to be there at 9:00 AM. So, they decided to bench on friday around 5:00-5:30 PM... I don't get off work til 4:00, so I'll probably barely be able to make it after getting something to eat and getting ready. That's also going to mean I'll be lifting 3 days in a row... My Journal

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