Sean's going for strength.

fufu · 01-24-2007, 11:45 AM

Yeah you do, whore.

fyredup1286 · 01-24-2007, 05:11 PM

Quote:

Originally Posted by Seanp156

Speed Bench Press
warmups
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

Seated Military Press
warmups
135lbs x 5
135lbs x 4
115lbs x 8
115lbs x 6

Pullups
wide grip overhand
BW x 7
BW x 4
BW x 4
BW x 3
mid grip underhand
BW x 5
BW x 5

Dips
BW x 15
BW x 9
BW x 7

BB Rows
warmups
185lbs x 5 (straps)
175lbs x 6
175lbs x 6
175lbs x 8

15 minutes stationary bike
random hill
10/20 resistance
3.76 miles
100 cals

stretch +rotator cuff work

U do ur seated military press with the smith machine or wut?

Seanp156 · 01-24-2007, 09:56 PM

Quote:

Originally Posted by fyredup1286

U do ur seated military press with the smith machine or wut?

No, they have 3 stations to do them with a barbell.

Malley · 01-24-2007, 09:59 PM

Nice workout Sean, westside? If so no DB work?

fufu · 01-25-2007, 08:15 AM

Dude, I found you on the internet!

fyredup1286 · 01-25-2007, 02:18 PM

Quote:

Originally Posted by Seanp156

No, they have 3 stations to do them with a barbell.

ooo...ok...my gym doesnt have that...i usually have to do them standing up...off the squat rack...

fyredup1286 · 01-25-2007, 02:20 PM

Quote:

Originally Posted by fufu

Dude, I found you on the internet!

wow...i wonder wut that kid is gunna be wen he grows up....hahha

fufu · 01-25-2007, 03:11 PM

A Pokemon master, duh!

fyredup1286 · 01-25-2007, 03:27 PM

HAHA...yea...true. man...i wish i had that pokemon guitar. Its SO much cooler than my ibanez...

Seanp156 · 01-25-2007, 06:26 PM

Good workout tonight, Jim S. helped me out with speed box squats some.

Speed Box Squats (~14-16" box)
warmups
185lbs x 6
185lbs x 3
185lbs x 3
185lbs x 5
185lbs x 5
135lbs x 10

Romanian Deadlifts
warmups
185lbs x 10
225lbs x 8
245lbs x 2 sets x 6 reps

BB Lunges (alternating)
warmups
95lbs x 2 sets x 14 reps (7 per leg, trying to work up to 10 per leg)
95lbs x 10
95lbs x 12

Decline Situps
25lbs x 20
35lbs x 12
35lbs x 10

Seated Machine Shrugs
+90lbs x 15
+140lbs x 15
+140lbs x 12

stretch

Oh, I just got a letter from NASA about the Ohio State Powerlifting Championships... Let's see what this is all about...

AndrewSS · 01-25-2007, 06:37 PM

Gee wiz sean, good j0b with t3h b0x squ00ts

Seanp156 · 01-25-2007, 06:39 PM

Yeah... 185lbs is spine breaking weight...

Seanp156 · 01-27-2007, 09:53 AM

*edit* Reverse Band Flat bench - I think these take off ~105lbs at the top?
225lbs x 7
225lbs x 6
275lbs x 5
315lbs x 3
365lbs x 3
345lbs x 3
345lbs x 3
345lbs x 2
345lbs x 2

Floor Press Pin Lockouts
225lbs x 5 or 6 (weird getting used to these)
275lbs x 5
315lbs x 5
335lbs x 1 and a couple missed attempts

Rear Delt Bentover Flies
15lbs x 10
20lbs x 10
15lbs x 12

15 minutes stionary bike
random hill course
3.47 miles
10/20 resistance

stretch + rotator cuff work

fufu · 01-27-2007, 10:24 AM

huh? how the fuck are you bencing 365 for three??? Band suspended? if not, holy shit, good job.

Seanp156 · 01-27-2007, 10:26 AM

haha, yeah... reverse band.

Archangel · 01-27-2007, 10:49 AM

Brother Sean, hows it goin??? 365 Bench, holy cow, Awesome!!!

Seanp156 · 01-27-2007, 10:51 AM

Quote:

Originally Posted by Archangel

Brother Sean, hows it goin??? 365 Bench, holy cow, Awesome!!!

Reverse bands

Archangel · 01-27-2007, 10:54 AM

Not sure what that is??? Pics or anything??? Best wishes with the Ohio State PLing thing!!! I'm considering switching over from BBing to PLing after my next contest in June!!!

PeteTheGreek · 01-27-2007, 10:57 AM

We were using raw straight weight with no bands. I don't know what's going on with Sean. Last week he's struggling to get reps with 135. Today he shows up jacked to the nines. Face was covered with more zits than a pepperoni pizza. Cannon balls where his wimpy triceps used to be. 55 inch chest. The rest of us are struggling to get 365 raw and this motherfucker lays downs and nails a triple. He must have scored some serious bukake from some pharmacist south of the border.

Archangel · 01-27-2007, 11:00 AM

Brother Sean, just did some research, understand now!!! How much weight do they take off???

fufu · 01-27-2007, 11:07 AM

Quote:

Originally Posted by PeteTheGreek

We were using raw straight weight with no bands. I don't know what's going on with Sean. Last week he's struggling to get reps with 135. Today he shows up jacked to the nines. Face was covered with more zits than a pepperoni pizza. Cannon balls where his wimpy triceps used to be. 55 inch chest. The rest of us are struggling to get 365 raw and this motherfucker lays downs and nails a triple. He must have scored some serious bukake from some pharmacist south of the border.

PeteTheGreek · 01-27-2007, 11:09 AM

Quote:

Originally Posted by Archangel

Brother Sean, just did some research, understand now!!! How much weight do they take off???

Depends on which bands you use and how high you suspend them.

http://asp.elitefts.com/qa/default.a...=40330&tid=101

Archangel · 01-27-2007, 11:14 AM

Quote:

Originally Posted by PeteTheGreek

Depends on which bands you use and how high you suspend them.

http://asp.elitefts.com/qa/default.a...=40330&tid=101

Thank you!!!

AndrewSS · 01-27-2007, 03:17 PM

Quote:

Originally Posted by PeteTheGreek

We were using raw straight weight with no bands. I don't know what's going on with Sean. Last week he's struggling to get reps with 135. Today he shows up jacked to the nines. Face was covered with more zits than a pepperoni pizza. Cannon balls where his wimpy triceps used to be. 55 inch chest. The rest of us are struggling to get 365 raw and this motherfucker lays downs and nails a triple. He must have scored some serious bukake from some pharmacist south of the border.

PWNED

LexusGS · 01-27-2007, 03:44 PM

awsome bench workout sean. How much can u lift raw on the bench?

Seanp156 · 01-27-2007, 03:58 PM

If I'm lucky, only 245ish... My bench sucks

.

LexusGS · 01-27-2007, 04:20 PM

if im not mistaken, do these reverse bands take the load off only at the top? At the bottom you feel all the weight on the bar or am i wrong?

01-24-2007, 11:45 AM	#3601
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,469 Photos: 7	Yeah you do, whore.
	fufu's 1337 Journal Your diet will set you free.

01-24-2007, 09:59 PM	#3604
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,021	Nice workout Sean, westside? If so no DB work?
	www.crossfit.com

01-25-2007, 08:15 AM	#3605
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,469 Photos: 7	Dude, I found you on the internet!
	fufu's 1337 Journal Your diet will set you free.

01-25-2007, 03:11 PM	#3608
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,469 Photos: 7	A Pokemon master, duh!
	fufu's 1337 Journal Your diet will set you free.

01-25-2007, 03:27 PM	#3609
fyredup1286 FeeL the BurN! Join Date: Sep 2005 Location: JeRz Posts: 406 Photos: 10	HAHA...yea...true. man...i wish i had that pokemon guitar. Its SO much cooler than my ibanez...
	I listen to everyone. I may not agree with everyone, but if you're not at least willing to listen to other's opinions, you're just short-changing yourself. There is ALWAYS room for improvement

01-25-2007, 06:26 PM	#3610
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	DE Squat Good workout tonight, Jim S. helped me out with speed box squats some. Speed Box Squats (~14-16" box) warmups 185lbs x 6 185lbs x 3 185lbs x 3 185lbs x 5 185lbs x 5 135lbs x 10 Romanian Deadlifts warmups 185lbs x 10 225lbs x 8 245lbs x 2 sets x 6 reps BB Lunges (alternating) warmups 95lbs x 2 sets x 14 reps (7 per leg, trying to work up to 10 per leg) 95lbs x 10 95lbs x 12 Decline Situps 25lbs x 20 35lbs x 12 35lbs x 10 Seated Machine Shrugs +90lbs x 15 +140lbs x 15 +140lbs x 12 stretch Oh, I just got a letter from NASA about the Ohio State Powerlifting Championships... Let's see what this is all about... Last edited by Seanp156 : 01-25-2007 at 06:38 PM.
	My Journal

01-25-2007, 06:37 PM	#3611
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	Gee wiz sean, good j0b with t3h b0x squ00ts
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-25-2007, 06:39 PM	#3612
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Yeah... 185lbs is spine breaking weight...
	My Journal

01-27-2007, 09:53 AM	#3613
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Bench Day edit Reverse Band Flat bench - I think these take off ~105lbs at the top? 225lbs x 7 225lbs x 6 275lbs x 5 315lbs x 3 365lbs x 3 345lbs x 3 345lbs x 3 345lbs x 2 345lbs x 2 Floor Press Pin Lockouts 225lbs x 5 or 6 (weird getting used to these) 275lbs x 5 315lbs x 5 335lbs x 1 and a couple missed attempts Rear Delt Bentover Flies 15lbs x 10 20lbs x 10 15lbs x 12 15 minutes stionary bike random hill course 3.47 miles 10/20 resistance stretch + rotator cuff work Last edited by Seanp156 : 01-27-2007 at 10:26 AM.
	My Journal

01-27-2007, 10:24 AM	#3614
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,469 Photos: 7	huh? how the fuck are you bencing 365 for three??? Band suspended? if not, holy shit, good job.
	fufu's 1337 Journal Your diet will set you free.

01-27-2007, 10:26 AM	#3615
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	haha, yeah... reverse band.
	My Journal

01-27-2007, 10:49 AM	#3616
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Brother Sean, hows it goin??? 365 Bench, holy cow, Awesome!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

01-27-2007, 10:54 AM	#3618
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Not sure what that is??? Pics or anything??? Best wishes with the Ohio State PLing thing!!! I'm considering switching over from BBing to PLing after my next contest in June!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

01-27-2007, 10:57 AM	#3619
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 716	We were using raw straight weight with no bands. I don't know what's going on with Sean. Last week he's struggling to get reps with 135. Today he shows up jacked to the nines. Face was covered with more zits than a pepperoni pizza. Cannon balls where his wimpy triceps used to be. 55 inch chest. The rest of us are struggling to get 365 raw and this motherfucker lays downs and nails a triple. He must have scored some serious bukake from some pharmacist south of the border.

01-27-2007, 11:00 AM	#3620
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Brother Sean, just did some research, understand now!!! How much weight do they take off???
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

01-27-2007, 03:44 PM	#3625
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	awsome bench workout sean. How much can u lift raw on the bench?

01-27-2007, 03:58 PM	#3626
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	If I'm lucky, only 245ish... My bench sucks .
	My Journal

01-27-2007, 04:20 PM	#3627
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	if im not mistaken, do these reverse bands take the load off only at the top? At the bottom you feel all the weight on the bar or am i wrong?