Sean's going for strength.

PeteTheGreek · 06-17-2007, 02:11 PM

EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

Seanp156 · 06-17-2007, 05:25 PM

Quote:

Originally Posted by PeteTheGreek

EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

I've read probably ~20 articles from there while at "work."

fufu · 06-17-2007, 10:11 PM

Big pack on the back there, champ!

Seanp156 · 06-18-2007, 04:16 PM

Quote:

Originally Posted by fufu

Big pack on the back there, champ!

fufu · 06-18-2007, 04:21 PM

fufu · 06-18-2007, 04:21 PM

get on aim

Seanp156 · 06-19-2007, 01:44 PM

Standing Military Press
45lbs x 10
45lbs x 6
95lbs x 6
115lbs x 2 (warmups)
125lbs x 2 sets x 6 reps
125lbs x 5 reps (failed 6th)

Speed Bench
45lbs x 10
95lbs x 6
Close Grip
145lbs x 3 sets x 2 reps

Mid Grip (pinkies on rings)
145lbs x 3 sets x 2 reps

Wide Grip (index on rings)
145lbs x 3 sets x 2 reps

Weighted Chinups (mid grip underhand)
BW + 20lbs x 2 sets x 5 reps PR
BW + 20lbs x 4 reps, pause + 1 rep

Weighted Dips
BW x 8 warmup
BW + 30lbs 2 sets x 10 reps PR (for 10 reps)

T-Bar Lever Rows (close grip)
+45lbs x 10
+90lbs x 8
+115lbs x 6 (warmups)
+135lbs (3 plates) x 2 sets x 6 reps
+115lbs x 8 reps

rotator cuff work
no cardio today, walked probably 5 miles yesterday around OSU campus at orientation, I won't need to do much extra cardio once fall comes.

fufu · 06-19-2007, 06:14 PM

gj on the dual PR's kimosabe

How long were your overhead press RI's?

KelJu · 06-19-2007, 08:24 PM

Great workout man, especially the weighted chin-ups.

Brutus_G · 06-19-2007, 10:36 PM

Yeah those dips and chins are looking good man.

Seanp156 · 06-19-2007, 11:04 PM

Quote:

Originally Posted by Brutus_G

Yeah those dips and chins are looking good man.

Meh, I've done +45 2x8 on dips before... and +70 for 1x6, but still tis a PR for 10 reps. However, I've been using a narrow grip on dips than I did in the past so it's a little harder.

Overhead press RI's were ~2 minutes.

Seanp156 · 06-21-2007, 01:09 PM

Rack Deadlifts (lowest pin in the power rack, plates were around 3-4" off the ground).
45lbs x 10
135lbs x 10
225lbs x 4
315lbs x 2 (this actually felt harder than off the floor for me)
365lbs x 1 (belt on here)
405lbs x 1
455lbs x 1 (PR at this rack height)
495lbs x 0 (came of pins maybe an inch, but my back was too rounded and hips were too high to finish it).
405lbs x 3 sets x 3 reps (fully letting the weight rest on pins in between reps)

Glute Ham Raises
BW x 8
+25lbs x 6
+25lbs x 6
BW x 2 sets x 10 reps

Standing Cambered Bar Shrugs
135lbs x 10
185lbs x 8
255lbs x 10 (straps)
255lbs x 8 (straps were uneven)
255lbs x 10
225lbs x 10

Declined Situps
+25lbs x 10
+40lbs x 3 sets x 12 reps

stretch

fufu · 06-21-2007, 02:03 PM

Seanp156 · 06-23-2007, 03:13 PM

Friday 6/22/07

Nothing *too* harsh today, good overall.

Floor Presses (pinkies on rings)
45lbs x 10
135lbs x 6
165lbs x 3
185lbs x 3
205lbs x 3
205lbs x 3
205lbs x 3
185lbs x 5
185lbs x 5
185lbs x 7 (wanted 8, but 7 was iffy)

Key Presses (this isnt me =p this is what they are though)
30lbs x 11 (warmup getting used to it)
50lbs x 2 sets x 8 reps

Neutral Grip Lat Pulldowns
100lbs x 8
120lbs x 8
130lbs x 8

Rope Face Pulls (high pulley)
80lbs x 15
80lbs x 15

Barbell Curls
75lbs x 8
75lbs x 8

15 minutes stationary bike
random hill course
10/20 resistance

stretch + rotator cuff work

Went to Pete's meet today but had to leave early for work, got some vids there.

Louie Simmons was there too.

fufu · 06-23-2007, 03:26 PM

cool shit

Seanp156 · 06-24-2007, 10:32 AM

Fairly happy with this workout for not getting a ton of sleep and pulling heavy thursday

Barbell PL Squats
45lbs x 10
135lbs x 6
205lbs x 2
265lbs x 2 (belt & wrist wraps on)
315lbs x 6 sets x 3 reps
365lbs x 1
385lbs x 0 (had ~10-30lbs support from back spotter mid way up)

Pull-Throughs
100lbs x 8
130lbs x 3 sets x 10 reps

Standing Ab Pulldowns
80lbs x 12
90lbs x 8
80lbs x 12

stretch

Tomorrow I'll do some light sled dragging.
Also, Tim had a little accident in the gym today, he's going to need stitches on his index finger.

Videos from Pete & Lynn's Meet:

Pete's 1st Squat 625lbs x 1 YouTube - Pete's 1st Squat 625lbs

Pete's 2nd Squat 675lbs x 1
YouTube - Pete's 2nd Squat 675lbs

Pete's 3rd Squat 725lbs x 0
YouTube - Pete's 3rd Squat 725lbs x 0

Random guy's 1050lbs squat
YouTube - 1050lbs Squat

Lynn's 1st Bench 405lbs x 1
YouTube - Lynn's 1st Bench 405lbs

Lynn's 2nd Bench 420lbs x 1
YouTube - Lynn's 2nd Bench 420lbs

Lynn's 3rd Bench 435lbs x 1
YouTube - Lynn's 3rd Bench 435lbs

Pete's 1st Bench 460lbs x 1
YouTube - Pete's 1st Bench 460lbs x 1

Pete's 2nd Bench 505lbs x 1
YouTube - Pete's 2nd Bench 505lbs x 1

Pete's 3rd Bench 525lbs x 1
YouTube - Pete's 3rd Bench 525lbs x 1

PeteTheGreek · 06-24-2007, 11:19 AM

Don't overdo the sled work. Also, no pulling this week, unless you want to do some really light speed work

Brutus_G · 06-24-2007, 03:32 PM

Do you feel the sled work helps you ?

Seanp156 · 06-24-2007, 04:26 PM

Quote:

Originally Posted by Brutus_G

Do you feel the sled work helps you ?

I've never done it before.

Seanp156 · 06-26-2007, 01:09 PM

Dragged the sled yesterday for 5 round trips... Each round trip was probably a total of 200-300 feet.

Speed Bench Press
45lbs x 2 sets x 12 reps
95lbs x 6
Close Grip
135lbs x 3 sets x 3 reps

Mid Grip (ring finger on rings)
135lbs x 3 sets x 3 reps

Wide Grip (index on rings)
135lbs x 3 sets x 3 reps

Standing Military Press (pinkies on rings)
45lbs x 8
95lbs x 5
115lbs x 4
130lbs x 3 sets x 5 reps (last rep of the last set was a grinder)

Weighted Chinups (mid underhand grip)
BW x 4
+25lbs x 3
+25lbs x 4
+25lbs x 3

Weighted Dips
BW x 5
BW x 5
+25lbs x 2 sets x 10 reps

T-Bar Lever Rows (Close Grip)
+45lbs x 8
+90lbs x 6
+115lbs x 4
+145lbs x 5 (3 plates and a 10lb)
+145lbs x 5
+90lbs x 10

Changing dips, chinups & rows to other variants next week.

Seanp156 · 06-28-2007, 12:59 PM

Speed Deadlifts Standing on 100lbs Plate
135lbs x 10
185lbs x 3
225lbs x 8 sets x 2 reps

Glute Ham Raises
BW x 6 warmup
+25lbs plate x 3 sets x 8 reps

Declined Situps
+45lbs DB x 3 sets x 10 reps

Standing Cambered Bar Shrugs
135lbs x 10
205lbs x 8
265lbs x 8 (straps on)
265lbs x 10
265lbs x 8

2 sets of calves just for Pete

stretch

AndrewSS · 06-28-2007, 01:36 PM

I want to taste the fruits of your bosom.

fufu · 06-28-2007, 11:05 PM

how about just some smegma instead?

Seanp156 · 06-30-2007, 08:55 AM

Flat Barbell Warmups
45lbs x 12
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3

5-Board Press
225lbs x 3
255lbs x 3
275lbs x 3
295lbs x 1
315lbs x 0 (almost had it, right side falling)
315lbs x 0 (not even close)

Pin-Press Lockouts
225lbs x 6
315lbs x 3
365lbs x 1 PR
405lbs x 1 PR

Neutral Grip Pulldowns
120lbs x 8
130lbs x 8
130lbs x 8

High Pulley Face Pulls
80lbs x 15
80lbs x 15

rotator cuff work

Witchblade · 06-30-2007, 11:18 AM

Those rack-pulls from mid-shin and those deadlifts from a 100lbs plate are a bitch! Nice!

Seanp156 · 06-30-2007, 11:26 AM

Quote:

Originally Posted by Witchblade

Those rack-pulls from mid-shin and those deadlifts from a 100lbs plate are a bitch! Nice!

Rack pulls? You mean from last week?

fufu · 06-30-2007, 11:28 AM

kewllllll stuff mini-cooper

06-17-2007, 02:11 PM	#4351
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 583	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

06-17-2007, 10:11 PM	#4353
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,920 Photos: 4	Big pack on the back there, champ!
	fufu's 1337 Journal Your diet will set you free.

06-18-2007, 04:21 PM	#4355
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,920 Photos: 4	pat
	fufu's 1337 Journal Your diet will set you free.

06-18-2007, 04:21 PM	#4356
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,920 Photos: 4	get on aim
	fufu's 1337 Journal Your diet will set you free.

06-19-2007, 01:44 PM	#4357
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,204 Photos: 11	DE Bench Standing Military Press 45lbs x 10 45lbs x 6 95lbs x 6 115lbs x 2 (warmups) 125lbs x 2 sets x 6 reps 125lbs x 5 reps (failed 6th) Speed Bench 45lbs x 10 95lbs x 6 Close Grip 145lbs x 3 sets x 2 reps Mid Grip (pinkies on rings) 145lbs x 3 sets x 2 reps Wide Grip (index on rings) 145lbs x 3 sets x 2 reps Weighted Chinups (mid grip underhand) BW + 20lbs x 2 sets x 5 reps PR BW + 20lbs x 4 reps, pause + 1 rep Weighted Dips BW x 8 warmup BW + 30lbs 2 sets x 10 reps PR (for 10 reps) T-Bar Lever Rows (close grip) +45lbs x 10 +90lbs x 8 +115lbs x 6 (warmups) +135lbs (3 plates) x 2 sets x 6 reps +115lbs x 8 reps rotator cuff work no cardio today, walked probably 5 miles yesterday around OSU campus at orientation, I won't need to do much extra cardio once fall comes.
	My Journal

06-19-2007, 06:14 PM	#4358
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,920 Photos: 4	gj on the dual PR's kimosabe How long were your overhead press RI's?
	fufu's 1337 Journal Your diet will set you free.

06-19-2007, 10:36 PM	#4360
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,977 Photos: 24	Yeah those dips and chins are looking good man.
	"I could feel his muscle tissues collapse under my force. It's ludicrous that these mortals even attempt to enter my realm."-Mike Tyson "If your gonna beat me it's not because you out worked me."-Layne Norton

06-21-2007, 01:09 PM	#4362
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,204 Photos: 11	ME Deadlift Rack Deadlifts (lowest pin in the power rack, plates were around 3-4" off the ground). 45lbs x 10 135lbs x 10 225lbs x 4 315lbs x 2 (this actually felt harder than off the floor for me) 365lbs x 1 (belt on here) 405lbs x 1 455lbs x 1 (PR at this rack height) 495lbs x 0 (came of pins maybe an inch, but my back was too rounded and hips were too high to finish it). 405lbs x 3 sets x 3 reps (fully letting the weight rest on pins in between reps) Glute Ham Raises BW x 8 +25lbs x 6 +25lbs x 6 BW x 2 sets x 10 reps Standing Cambered Bar Shrugs 135lbs x 10 185lbs x 8 255lbs x 10 (straps) 255lbs x 8 (straps were uneven) 255lbs x 10 225lbs x 10 Declined Situps +25lbs x 10 +40lbs x 3 sets x 12 reps stretch
	My Journal

06-21-2007, 02:03 PM	#4363
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,920 Photos: 4	gj
	fufu's 1337 Journal Your diet will set you free.

06-23-2007, 03:13 PM	#4364
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,204 Photos: 11	ME Bench Friday 6/22/07 Nothing too harsh today, good overall. Floor Presses (pinkies on rings) 45lbs x 10 135lbs x 6 165lbs x 3 185lbs x 3 205lbs x 3 205lbs x 3 205lbs x 3 185lbs x 5 185lbs x 5 185lbs x 7 (wanted 8, but 7 was iffy) Key Presses (this isnt me =p this is what they are though) 30lbs x 11 (warmup getting used to it) 50lbs x 2 sets x 8 reps Neutral Grip Lat Pulldowns 100lbs x 8 120lbs x 8 130lbs x 8 Rope Face Pulls (high pulley) 80lbs x 15 80lbs x 15 Barbell Curls 75lbs x 8 75lbs x 8 15 minutes stationary bike random hill course 10/20 resistance stretch + rotator cuff work Went to Pete's meet today but had to leave early for work, got some vids there. Louie Simmons was there too. Last edited by Seanp156 : 06-23-2007 at 03:33 PM.
	My Journal

06-23-2007, 03:26 PM	#4365
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,920 Photos: 4	cool shit
	fufu's 1337 Journal Your diet will set you free.

06-24-2007, 10:32 AM	#4366
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,204 Photos: 11	ME Squat Fairly happy with this workout for not getting a ton of sleep and pulling heavy thursday Barbell PL Squats 45lbs x 10 135lbs x 6 205lbs x 2 265lbs x 2 (belt & wrist wraps on) 315lbs x 6 sets x 3 reps 365lbs x 1 385lbs x 0 (had ~10-30lbs support from back spotter mid way up) Pull-Throughs 100lbs x 8 130lbs x 3 sets x 10 reps Standing Ab Pulldowns 80lbs x 12 90lbs x 8 80lbs x 12 stretch Tomorrow I'll do some light sled dragging. Also, Tim had a little accident in the gym today, he's going to need stitches on his index finger. Videos from Pete & Lynn's Meet: Pete's 1st Squat 625lbs x 1 YouTube - Pete's 1st Squat 625lbs Pete's 2nd Squat 675lbs x 1 YouTube - Pete's 2nd Squat 675lbs Pete's 3rd Squat 725lbs x 0 YouTube - Pete's 3rd Squat 725lbs x 0 Random guy's 1050lbs squat YouTube - 1050lbs Squat Lynn's 1st Bench 405lbs x 1 YouTube - Lynn's 1st Bench 405lbs Lynn's 2nd Bench 420lbs x 1 YouTube - Lynn's 2nd Bench 420lbs Lynn's 3rd Bench 435lbs x 1 YouTube - Lynn's 3rd Bench 435lbs Pete's 1st Bench 460lbs x 1 YouTube - Pete's 1st Bench 460lbs x 1 Pete's 2nd Bench 505lbs x 1 YouTube - Pete's 2nd Bench 505lbs x 1 Pete's 3rd Bench 525lbs x 1 YouTube - Pete's 3rd Bench 525lbs x 1
	My Journal

06-24-2007, 11:19 AM	#4367
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 583	Don't overdo the sled work. Also, no pulling this week, unless you want to do some really light speed work

06-24-2007, 03:32 PM	#4368
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,977 Photos: 24	Do you feel the sled work helps you ?
	"I could feel his muscle tissues collapse under my force. It's ludicrous that these mortals even attempt to enter my realm."-Mike Tyson "If your gonna beat me it's not because you out worked me."-Layne Norton

06-26-2007, 01:09 PM	#4370
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,204 Photos: 11	DE Bench Dragged the sled yesterday for 5 round trips... Each round trip was probably a total of 200-300 feet. Speed Bench Press 45lbs x 2 sets x 12 reps 95lbs x 6 Close Grip 135lbs x 3 sets x 3 reps Mid Grip (ring finger on rings) 135lbs x 3 sets x 3 reps Wide Grip (index on rings) 135lbs x 3 sets x 3 reps Standing Military Press (pinkies on rings) 45lbs x 8 95lbs x 5 115lbs x 4 130lbs x 3 sets x 5 reps (last rep of the last set was a grinder) Weighted Chinups (mid underhand grip) BW x 4 +25lbs x 3 +25lbs x 4 +25lbs x 3 Weighted Dips BW x 5 BW x 5 +25lbs x 2 sets x 10 reps T-Bar Lever Rows (Close Grip) +45lbs x 8 +90lbs x 6 +115lbs x 4 +145lbs x 5 (3 plates and a 10lb) +145lbs x 5 +90lbs x 10 Changing dips, chinups & rows to other variants next week.
	My Journal

06-28-2007, 01:36 PM	#4372
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,591 Photos: 2	I want to taste the fruits of your bosom.
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

06-28-2007, 12:59 PM	#4371
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,204 Photos: 11	DE Deadlift Speed Deadlifts Standing on 100lbs Plate 135lbs x 10 185lbs x 3 225lbs x 8 sets x 2 reps Glute Ham Raises BW x 6 warmup +25lbs plate x 3 sets x 8 reps Declined Situps +45lbs DB x 3 sets x 10 reps Standing Cambered Bar Shrugs 135lbs x 10 205lbs x 8 265lbs x 8 (straps on) 265lbs x 10 265lbs x 8 2 sets of calves just for Pete stretch
	My Journal

06-28-2007, 11:05 PM	#4373
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,920 Photos: 4	how about just some smegma instead?
	fufu's 1337 Journal Your diet will set you free.

06-30-2007, 08:55 AM	#4374
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,204 Photos: 11	ME Bench Flat Barbell Warmups 45lbs x 12 45lbs x 10 135lbs x 6 135lbs x 3 185lbs x 3 5-Board Press 225lbs x 3 255lbs x 3 275lbs x 3 295lbs x 1 315lbs x 0 (almost had it, right side falling) 315lbs x 0 (not even close) Pin-Press Lockouts 225lbs x 6 315lbs x 3 365lbs x 1 PR 405lbs x 1 PR Neutral Grip Pulldowns 120lbs x 8 130lbs x 8 130lbs x 8 High Pulley Face Pulls 80lbs x 15 80lbs x 15 rotator cuff work
	My Journal

06-30-2007, 11:18 AM	#4375
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,269 Photos: 2	Those rack-pulls from mid-shin and those deadlifts from a 100lbs plate are a bitch! Nice!
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

06-30-2007, 11:28 AM	#4377
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,920 Photos: 4	kewllllll stuff mini-cooper
	fufu's 1337 Journal Your diet will set you free.