Sean's going for strength.

**CowPimp** · 01-10-2007, 12:40 PM

You've gone from weightlifting jocks to geeks talking about who is more l33t and who is more of a n3wb. Jeez... where do I sign up?

fufu · 01-10-2007, 12:43 PM

Quote:

Originally Posted by CowPimp

You've gone from weightlifting jocks to geeks talking about who is more l33t and who is more of a n3wb. Jeez... where do I sign up?

At the door, n00b.

Seanp156 · 01-10-2007, 02:48 PM

Quote:

Originally Posted by CowPimp

You've gone from weightlifting jocks to geeks talking about who is more l33t and who is more of a n3wb. Jeez... where do I sign up?

Right here.

fufu · 01-10-2007, 03:03 PM

Andrew and Sean.

Seanp156 · 01-10-2007, 03:07 PM

Quote:

Originally Posted by fufu

Andrew and Sean.

Dear god, that's fucking disgusting...

fufu · 01-10-2007, 03:12 PM

orly?

AndrewSS · 01-10-2007, 05:17 PM

ugh, my school firewall blocks those...

fufu · 01-10-2007, 05:29 PM

Quote:

Originally Posted by AndrewSS

ugh, my school firewall blocks those...

firewallowned!

AndrewSS · 01-10-2007, 08:10 PM

rue rory

DOMS · 01-10-2007, 08:52 PM

Quote:

Originally Posted by AndrewSS

rue rory

Seanp156 · 01-10-2007, 09:51 PM

Quote:

Originally Posted by DOMS

rutt raped.

AndrewSS · 01-10-2007, 10:43 PM

^bahahahahahah.... pwnt

**CowPimp** · 01-10-2007, 11:39 PM

Quote:

Originally Posted by fufu

Andrew and Sean.

Well, God has a pretty good sense of humor, haha!

fufu · 01-11-2007, 03:52 PM

Dude I went on an allie knifing spree on Charlie all covert and shit. It was hilarious, check these out.

This was all in one turn, I was laughing my ass off.

Seanp156 · 01-11-2007, 04:05 PM

Those look so bad it hurts my eyes.

fufu · 01-11-2007, 04:06 PM

Neg, those are my leet skills. Graphics are amazing aren't they?

AndrewSS · 01-11-2007, 05:22 PM

AndrewSS · 01-11-2007, 05:22 PM

sean, the Tau frustrate me...

fufu · 01-11-2007, 05:44 PM

Quote:

Originally Posted by AndrewSS

DoD

(dude on dude)

AndrewSS · 01-11-2007, 06:16 PM

^hahhahahahaha

Seanp156 · 01-11-2007, 07:57 PM

Quote:

Originally Posted by fufu

(dude on dude)

Just the way you like it

.

DOMS · 01-11-2007, 08:08 PM

Quote:

Originally Posted by fufu

(dude in dude)

Fixed.

Seanp156 · 01-11-2007, 08:11 PM

Mmmm jiggling boobies.

DOMS · 01-11-2007, 08:13 PM

This is for MyK. He hated tits.

Seanp156 · 01-11-2007, 08:35 PM

Finally some straightness in this thread.

AndrewSS · 01-11-2007, 08:37 PM

^ whilst fufu manage to change that s34n ?

Seanp156 · 01-11-2007, 08:44 PM

Of course he will.

Seanp156 · 01-11-2007, 09:14 PM

Here's what I'm thinking for my new program... Let me know what you guys think....

DE Bench Days: Tuesday
Speed Bench Presses 8x3 using bands/straight weight alternatively every 3-4 weeks skip and do some rep work instead

Horizontal Pull 3x6-8

Veritcal Press 3x6-8

Vertical Pull 3x6-8

Grip Work

External Rotations of some kind or other shoulder prehabilitation movement

ME Bench Days: Saturday

Various ME Bench work and rep/set schemes: flat, incline, decline, floor presses, boards, bands

Horizontal Press 3x8-12

Horizontal Pull 3x8-12

Vertical Press 3x8-12

Vertical Pull 3x8-12

Grip Work

single joint horizontal extnesion work (rear delt flyes etc..). to hit the upper back a little more. high reps, in the 15-20 range for postural development.

External Rotations of some kind or other shoulder prehabilitation movement

Squat/Dead & unilateral Assistance days: Thursday

Major Assistance work: Good Mornings, Convetional Deadlifts, Sumo Deadlifts, Speed sumo/convetional deadlifts, rack deadlifts, romanian deadlifts, platform deadlifts etc.

Hamstring-dominant exercise 2x6-8

Quad-dominant exercise 3x6-8

Hip extension/lower back 3x8-10

Hip flexion/abs 3x8-10

ME Squat/Dead Days: Sunday

Squad/Deadlift Max effort work

Hamstring-dominant exercise 3x8-12

Quad-dominant exercise 3x8-12

Hip extension/lower back 4x4-8

Hip flexion/abs 3x4-8

Movements are to be rotated every 3 weeks
Horizontal Pull Movements: Barbell Rows, Yates Rows, DB Rows, T-Bar Rows, Various Machine Rows, 1-arm Cable Rows.

Horizontal Push Movements: Flat Bench Press and Incline Bench Press with DB’s, Close Grip Bench Presses

Vertical Pull Movements: Pulldowns, and Pullups, with varying grips

Vertical Push Movements: Dips, standing BB military press, seated BB military press, seated DB military Press, DB overhead extensions 1 and 2 handed variants

Hamstring Dominant Movements: Romanian Deadlifts, Reverse Hypers, Glute Ham Raises, Leg Curls, Prone Leg Curls

Quad Dominant Movements: Leg Press 2 and 1 leg variants, step ups, lunges, split squats, bulgarian squats, front squats, olympic squats (most likely to be used as a main exercise on Thursday or Sunday), Machine squats.

Hip Extensions/lower back Movements: Hyper Extensions, Pull Throughs, Rack Deadlifts... Some overlap with Ham/Dom movements

Hip Flexion/Abs: Rope Cable Crunches, Decline Situps, Machine Crunches, Leg Raises

Alternatively, in addition to rotating exercises every 3 weeks, I may doing the following with the assistance work:

Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

and

Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

In actually I doubt I'd do 5 sets for a given exercise beside the main movement of the day. Most of the sets would probably just be 2-4 and vary reps from 4-12

The only problem with using rep schemes like that is I feel like I'm often locked into using it on a given day, and sometimes for example when I do military press and dips, I want to go relatively heavy and do 2 sets of 4, or 1 set of 3 or something... In that case my RI's would general be long as well, >1.5 mins. What do you guys think?

Also, I don't really have a place for things like skulls crushers, cable pushdowns etc... Are those really necessary with what else is there I don't really feel like skull crushers have ever done much for me.

**P-funk** · 01-11-2007, 09:24 PM

if i were doing strictly powerlifting (like you), I would make some room for bicep and tricep work.

Seanp156 · 01-11-2007, 09:54 PM

Quote:

Originally Posted by P-funk

if i were doing strictly powerlifting (like you), I would make some room for bicep and tricep work.

Should I do both direct tricep and bicep work on my upper days, or bicep one day, tricep another day? Also, should I do it in addition to what's already there, or replace something with it?

01-10-2007, 12:40 PM	#3451
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	You've gone from weightlifting jocks to geeks talking about who is more l33t and who is more of a n3wb. Jeez... where do I sign up? The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

01-10-2007, 03:03 PM	#3454
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Andrew and Sean. fufu's 1337 Journal Your diet will set you free.

01-10-2007, 03:12 PM	#3456
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	orly? fufu's 1337 Journal Your diet will set you free.

01-10-2007, 05:17 PM	#3457
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	ugh, my school firewall blocks those... Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-10-2007, 08:10 PM	#3459
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	rue rory Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-10-2007, 10:43 PM	#3462
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	^bahahahahahah.... pwnt Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-11-2007, 03:52 PM	#3464
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Dude I went on an allie knifing spree on Charlie all covert and shit. It was hilarious, check these out. This was all in one turn, I was laughing my ass off. fufu's 1337 Journal Your diet will set you free.

01-11-2007, 04:05 PM	#3465
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Those look so bad it hurts my eyes. My Journal

01-11-2007, 04:06 PM	#3466
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Neg, those are my leet skills. Graphics are amazing aren't they? fufu's 1337 Journal Your diet will set you free.

01-11-2007, 05:22 PM	#3467
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	DoD Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-11-2007, 05:22 PM	#3468
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	sean, the Tau frustrate me... Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-11-2007, 06:16 PM	#3470
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	^hahhahahahaha Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-11-2007, 08:11 PM	#3473
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Mmmm jiggling boobies. My Journal

01-11-2007, 08:13 PM	#3474
DOMS Metrosexual Join Date: Jul 2004 Posts: 22,092 Photos: 1	This is for MyK. He hated tits.

01-11-2007, 08:35 PM	#3475
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Finally some straightness in this thread. My Journal

01-11-2007, 08:37 PM	#3476
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	^ whilst fufu manage to change that s34n ? Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-11-2007, 08:44 PM	#3477
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Of course he will. My Journal

01-11-2007, 09:14 PM	#3478
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	New Program... Here's what I'm thinking for my new program... Let me know what you guys think.... DE Bench Days: Tuesday Speed Bench Presses 8x3 using bands/straight weight alternatively every 3-4 weeks skip and do some rep work instead Horizontal Pull 3x6-8 Veritcal Press 3x6-8 Vertical Pull 3x6-8 Grip Work External Rotations of some kind or other shoulder prehabilitation movement ME Bench Days: Saturday Various ME Bench work and rep/set schemes: flat, incline, decline, floor presses, boards, bands Horizontal Press 3x8-12 Horizontal Pull 3x8-12 Vertical Press 3x8-12 Vertical Pull 3x8-12 Grip Work single joint horizontal extnesion work (rear delt flyes etc..). to hit the upper back a little more. high reps, in the 15-20 range for postural development. External Rotations of some kind or other shoulder prehabilitation movement Squat/Dead & unilateral Assistance days: Thursday Major Assistance work: Good Mornings, Convetional Deadlifts, Sumo Deadlifts, Speed sumo/convetional deadlifts, rack deadlifts, romanian deadlifts, platform deadlifts etc. Hamstring-dominant exercise 2x6-8 Quad-dominant exercise 3x6-8 Hip extension/lower back 3x8-10 Hip flexion/abs 3x8-10 ME Squat/Dead Days: Sunday Squad/Deadlift Max effort work Hamstring-dominant exercise 3x8-12 Quad-dominant exercise 3x8-12 Hip extension/lower back 4x4-8 Hip flexion/abs 3x4-8 Movements are to be rotated every 3 weeks Horizontal Pull Movements: Barbell Rows, Yates Rows, DB Rows, T-Bar Rows, Various Machine Rows, 1-arm Cable Rows. Horizontal Push Movements: Flat Bench Press and Incline Bench Press with DB’s, Close Grip Bench Presses Vertical Pull Movements: Pulldowns, and Pullups, with varying grips Vertical Push Movements: Dips, standing BB military press, seated BB military press, seated DB military Press, DB overhead extensions 1 and 2 handed variants Hamstring Dominant Movements: Romanian Deadlifts, Reverse Hypers, Glute Ham Raises, Leg Curls, Prone Leg Curls Quad Dominant Movements: Leg Press 2 and 1 leg variants, step ups, lunges, split squats, bulgarian squats, front squats, olympic squats (most likely to be used as a main exercise on Thursday or Sunday), Machine squats. Hip Extensions/lower back Movements: Hyper Extensions, Pull Throughs, Rack Deadlifts... Some overlap with Ham/Dom movements Hip Flexion/Abs: Rope Cable Crunches, Decline Situps, Machine Crunches, Leg Raises Alternatively, in addition to rotating exercises every 3 weeks, I may doing the following with the assistance work: Week A: 8x3 @ 5RM - 75sec RI Week B: 3x12 @ 15RM – 30sec RI Week C: 4x6 @ 8RM – 60sec RI and Week A: 4x10 @ 12RM – 45sec RI Week B: 5x5 @ 7RM – 75sec RI Week C: 5x8 @ 10RM – 60sec RI In actually I doubt I'd do 5 sets for a given exercise beside the main movement of the day. Most of the sets would probably just be 2-4 and vary reps from 4-12 The only problem with using rep schemes like that is I feel like I'm often locked into using it on a given day, and sometimes for example when I do military press and dips, I want to go relatively heavy and do 2 sets of 4, or 1 set of 3 or something... In that case my RI's would general be long as well, >1.5 mins. What do you guys think? Also, I don't really have a place for things like skulls crushers, cable pushdowns etc... Are those really necessary with what else is there I don't really feel like skull crushers have ever done much for me. My Journal

01-11-2007, 09:24 PM	#3479
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,699	if i were doing strictly powerlifting (like you), I would make some room for bicep and tricep work. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

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