Sean's going for strength.

Seanp156 · 07-05-2007, 06:33 PM

Tool concert on the 3rd owned, but caused me to miss my DE bench day... Oh well it was well worth it.

5 mins bike warmup

hip stretching (have to before I do sumos)

Sumo Deadlifts (no belt)
135lbs x 10
135lbs x 3
225lbs x 3
275lbs x 1
315lbs x 1
335lbs x 6 sets x 1 rep

Cybex Leg Press
180lbs x 8
270lbs x 6
360lbs x 3 sets x 10 reps

Hyper Extensions
25lbs plate x 3 sets x 12 reps

Kneeling Rope Cable Crunches
170lbs x 15
170lbs x 12 or 15...

Leg Raises
BW x 12
BW x 12

Machine Shrugs
Seated
+90lbs x 15
+180lbs x 15
Standing
+180lbs x 15
+180lbs x 15

stretch

KelJu · 07-05-2007, 06:36 PM

Are machine shrugs smith machine shrugs? Also nice cable crunches. I just recently started working abs, so I have been stealing ideas from you guys. The only problem is the only station that I can do cable crunches only handles a 100lbs.

KelJu · 07-05-2007, 06:37 PM

Quote:

Originally Posted by Seanp156

Tool concert on the 3rd owned, but caused me to miss my DE bench day... Oh well it was well worth it.

Holy shit, you saw tool? OMFG I love tool. I have seen them twice, and I have seen a perfect circle twice.

Did Maynard play only newer stuff?

Seanp156 · 07-05-2007, 06:52 PM

Quote:

Originally Posted by KelJu

Holy shit, you saw tool? OMFG I love tool. I have seen them twice, and I have seen a perfect circle twice.

Did Maynard play only newer stuff?

The machine shrugs were a hammer strength machine with neutral grips.

The concert was in Clarkston Michigan (north of Detroit).
These are the songs they played and in this order:

Jambi
Stink Fist
46 and 2
Flood
Lost Keys
Rosetta Stoned
Wings for Marie Part 1
Wings for Marie Part 2
Schism
Lateralus
Vicarious

Andrew and I were both pretty suprised they played Flood.

Seanp156 · 07-07-2007, 09:09 AM

Somewhat shitty session.

BB Flat Bench
45lbs x 12
45lbs x 12
95lbs x 6
95lbs x 6
135lbs x 3
135lbs x 3
185lbs x 3
210lbs x 4
210lbs x 4
210lbs x 3
210lbs x 3

4-Board Press
225lbs x 3
245lbs x 1
265lbs x 0
265lbs x 0

Pin Press Lockouts
225lbs x 5
315lbs x 3
365lbs x 1
410lbs x 0 (almost, but not quite)

Flat DB Presses
40lbs x 10 warmup
60lbs x 8
60lbs x 5... Nothing left, this should be an easy 3-4 sets of 8-12 after benching

Hammer strength Rear Delt Rows
+180lbs x 10
+180lbs x 10

15 mins stationary bike
8/20 resistance
3.22 miles
random hill

stretch + rotator cuff work

goob · 07-07-2007, 09:13 AM

Quote:

Originally Posted by Seanp156

Somwhat shitty session.

.....yeah...... really bad.

fufu · 07-07-2007, 05:58 PM

what is the most you ever pin press locked out?

Seanp156 · 07-07-2007, 07:16 PM

**P-funk** · 07-07-2007, 07:23 PM

what is the distance you are pressing from off the pin? I mean, how high is the bar off your chest?

Seanp156 · 07-07-2007, 07:25 PM

Quote:

Originally Posted by P-funk

what is the distance you are pressing from off the pin? I mean, how high is the bar off your chest?

ROM isn't much at all... It's not supposed to be... It's probably 3-4 inches of movement.

**P-funk** · 07-07-2007, 07:34 PM

okay, so basically just lockouts.

I usually call pin presses (or rack presses) anything off the rack...could be bottom position (at chest level) or any position above that and I just mark where I am pressing from.

still, 405 must have been crazy to hold.

Seanp156 · 07-07-2007, 08:32 PM

Quote:

Originally Posted by P-funk

okay, so basically just lockouts.

I usually call pin presses (or rack presses) anything off the rack...could be bottom position (at chest level) or any position above that and I just mark where I am pressing from.

still, 405 must have been crazy to hold.

If you check my log, I called them pin-press lockouts

.

But yeah, 405 was quite a different feeling to hold in my hands.

Seanp156 · 07-08-2007, 08:45 AM

Squats sucked... maybe due to sleep and sumo deads on thursday.

PL Barbell Squats
45lbs x 8
45lbs x 5
135lbs x 6
135lbs x 3
225lbs x 2
275lbs x 1 (loose belt)
300lbs x 3 (tight belt)
300lbs x 5
300lbs x 3
300lbs x 3

Cambered Bar Good Mornings
135lbs x 6
185lbs x 3 (bar too high)
185lbs x 5
185lbs x 5

Standing Ab Pulldowns
80lbs x 12
90lbs x 5
80lbs x 8
80lbs x 10
80lbs x 8
80lbs x 8

Sled Drags
2 Plates
4 or 5 round trips

stretch

fufu · 07-08-2007, 03:30 PM

I threw you the obvious!

Seanp156 · 07-10-2007, 01:23 PM

Used the cambered bar today... I've got some pretty bad DOMs in my right shoulder and I felt it a lot on the cambered bar bench and DB pushups. I've also noticed some decreased ROM in my shoulder when reaching behind myself etc...

Cambered Bar Speed Bench
45lbs x 8
45lbs x 6
95lbs x 6
Close Grip
135lbs x 2 sets x 3 reps

Mid Grip
135lbs x 2 sets x 3 reps

Wide Grip
135lbs x 2 sets x 3 reps

Standing Military Press
45lbs x 10
45lbs x 8
95lbs x 5
115lbs x 3
135lbs x 5
135lbs x 4
135lbs x 1 (f-ing shoulder...)

Pullups (wide overhand)
BW x 8
BW x 7
BW x 5
BW x 5
-A thicker bar makes these a lot easier for me, I noticed this using my fence cage for my dog outside for pullups as well.

Hex Dumbbell Pushups (neutral close grip)
BW x 20
BW x 14
BW x 9 (nothing left)

Barbell Rows
45lbs x 10
95lbs x 8
135lbs x 6
155lbs x 3 sets x 8 reps

stretch + rotator cuff work

Seanp156 · 07-11-2007, 11:07 PM

Pretty good workout tonight, deadlifts felt really good.

Conventional Deadlifts (no belt)
135lbs x 10
185lbs x 6
225lbs x 4
275lbs x 2
315lbs x 4 sets x 6 reps ~2-2.5 min RI's

Hyper Extenions
BW x 10
BW x 10 - just to loosen my lower back up

Pull Throughs
4 sets of 10 - Not sure about weight, the stack wasn't labled.

DB Shrugs
60lbs x 10
70lbs x 15 (straps on)
75lbs x 15
75lbs x 15

Standing Ab Pulldowns
80lbs x 10
90lbs x 8 PR
90lbs x 8

Static Barbell Holds
225lbs x 15 seconds PR???
225lbs x 10 seconds

DB Hammer Curls (both arms at a time)
35lbs x 8
35lbs x 8

Barbell Curls
65lbs x 8
65lbs x 8

stretch

AndrewSS · 07-12-2007, 07:20 PM

I yearn for stuffed croost

Seanp156 · 07-14-2007, 08:23 AM

Somewhat of a deload... Was supposed to be anyway.

Flat BB Bench
45lbs x 10
45lbs x 10
95lbs x 6
135lbs x 3
135lbs x 3
185lbs x 6
185lbs x 6
185lbs x 6
185lbs x 5 (need a bit of spot on 6th)
185lbs x 3

4-Board
225lbs x 1
275lbs x 0 - arms just gave, basically, once I bent my elbows I was done.

Pin Press lockouts
225lbs x 5
315lbs x 2
365lbs x 3
405lbs x 0

Hammer Strength Rear Delt Rows
+180lbs x 10
+270lbs x 6
+230lbs x 8
+230lbs x 8

rotator cuff work

Maybe do some band benching next week.

Seanp156 · 07-15-2007, 09:39 AM

High Box Squat (About a 14 or 16" box with 3 plates stack on top & a blanket wrapped in between the plates)
45lbs x 10
135lbs x 6
135lbs x 5
225lbs x 3
275lbs x 2 (loose belt)
315lbs x 1 (tight belt)
365lbs x 1
415lbs x 1 (decent speed, but right knee came in a little)
435lbs x 0 (pancaked)
435lbs x 0 (kept upright, but not enough power to get up with it)
-I've done 425 on these before.

Cambered Bar Hyper Extensions
65lbs x 8
75lbs x 8
75lbs x 8
75lbs x 6

90 degree Situps (these are tough)
BW x 20
BW x 13
BW x 10

Cybex Ab Crunch
#8 x 8
#8 x 8

stretch

fufu · 07-15-2007, 03:08 PM

hey, it is your first time squatting really heavy in a while, good job.

Seanp156 · 07-15-2007, 05:17 PM

I did do 405 a couple weeks ago after 6 working sets.

fufu · 07-15-2007, 06:04 PM

then nevermind, you suck.

fufu · 07-15-2007, 06:05 PM

Seanp156 · 07-17-2007, 04:49 PM

Speed Bench Press
45lbs x 10
45lbs x 10
95lbs x 6
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 DB Military Press
40lbs x 8
50lbs x 3 sets x 8 reps

Mid/Wide Grip Pullups - 30 rep total goal, last week was 25
BW x 9
BW x 7
BW x 5
BW x 5
BW x 4

CG Hex DB pushups
BW x 20
BW x 20
BW x 10

Barbell Rows
45lbs x 10
95lbs x 8
135lbs x 6
155lbs x 3 sets x 8 reps

tallcall · 07-17-2007, 06:33 PM

You couldn't do 435 pounds, god that's weak!

fufu · 07-18-2007, 03:23 AM

nice pullups chachie.

07-05-2007, 06:33 PM	#4381
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,232 Photos: 11	Deadlift Day Tool concert on the 3rd owned, but caused me to miss my DE bench day... Oh well it was well worth it. 5 mins bike warmup hip stretching (have to before I do sumos) Sumo Deadlifts (no belt) 135lbs x 10 135lbs x 3 225lbs x 3 275lbs x 1 315lbs x 1 335lbs x 6 sets x 1 rep Cybex Leg Press 180lbs x 8 270lbs x 6 360lbs x 3 sets x 10 reps Hyper Extensions 25lbs plate x 3 sets x 12 reps Kneeling Rope Cable Crunches 170lbs x 15 170lbs x 12 or 15... Leg Raises BW x 12 BW x 12 Machine Shrugs Seated +90lbs x 15 +180lbs x 15 Standing +180lbs x 15 +180lbs x 15 stretch
	My Journal

07-07-2007, 09:09 AM	#4385
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,232 Photos: 11	ME Bench Somewhat shitty session. BB Flat Bench 45lbs x 12 45lbs x 12 95lbs x 6 95lbs x 6 135lbs x 3 135lbs x 3 185lbs x 3 210lbs x 4 210lbs x 4 210lbs x 3 210lbs x 3 4-Board Press 225lbs x 3 245lbs x 1 265lbs x 0 265lbs x 0 Pin Press Lockouts 225lbs x 5 315lbs x 3 365lbs x 1 410lbs x 0 (almost, but not quite) Flat DB Presses 40lbs x 10 warmup 60lbs x 8 60lbs x 5... Nothing left, this should be an easy 3-4 sets of 8-12 after benching Hammer strength Rear Delt Rows +180lbs x 10 +180lbs x 10 15 mins stationary bike 8/20 resistance 3.22 miles random hill stretch + rotator cuff work Last edited by Seanp156 : 07-07-2007 at 09:28 AM.
	My Journal

07-07-2007, 05:58 PM	#4387
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,205 Photos: 4	what is the most you ever pin press locked out?
	fufu's 1337 Journal Your diet will set you free.

07-07-2007, 07:16 PM	#4388
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,232 Photos: 11	405
	My Journal

07-07-2007, 07:23 PM	#4389
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,426	what is the distance you are pressing from off the pin? I mean, how high is the bar off your chest?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

07-07-2007, 07:34 PM	#4391
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,426	okay, so basically just lockouts. I usually call pin presses (or rack presses) anything off the rack...could be bottom position (at chest level) or any position above that and I just mark where I am pressing from. still, 405 must have been crazy to hold.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

07-08-2007, 08:45 AM	#4393
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,232 Photos: 11	ME Squat Squats sucked... maybe due to sleep and sumo deads on thursday. PL Barbell Squats 45lbs x 8 45lbs x 5 135lbs x 6 135lbs x 3 225lbs x 2 275lbs x 1 (loose belt) 300lbs x 3 (tight belt) 300lbs x 5 300lbs x 3 300lbs x 3 Cambered Bar Good Mornings 135lbs x 6 185lbs x 3 (bar too high) 185lbs x 5 185lbs x 5 Standing Ab Pulldowns 80lbs x 12 90lbs x 5 80lbs x 8 80lbs x 10 80lbs x 8 80lbs x 8 Sled Drags 2 Plates 4 or 5 round trips stretch
	My Journal

07-08-2007, 03:30 PM	#4394
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,205 Photos: 4	I threw you the obvious!
	fufu's 1337 Journal Your diet will set you free.

07-10-2007, 01:23 PM	#4395
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,232 Photos: 11	DE Bench Used the cambered bar today... I've got some pretty bad DOMs in my right shoulder and I felt it a lot on the cambered bar bench and DB pushups. I've also noticed some decreased ROM in my shoulder when reaching behind myself etc... Cambered Bar Speed Bench 45lbs x 8 45lbs x 6 95lbs x 6 Close Grip 135lbs x 2 sets x 3 reps Mid Grip 135lbs x 2 sets x 3 reps Wide Grip 135lbs x 2 sets x 3 reps Standing Military Press 45lbs x 10 45lbs x 8 95lbs x 5 115lbs x 3 135lbs x 5 135lbs x 4 135lbs x 1 (f-ing shoulder...) Pullups (wide overhand) BW x 8 BW x 7 BW x 5 BW x 5 -A thicker bar makes these a lot easier for me, I noticed this using my fence cage for my dog outside for pullups as well. Hex Dumbbell Pushups (neutral close grip) BW x 20 BW x 14 BW x 9 (nothing left) Barbell Rows 45lbs x 10 95lbs x 8 135lbs x 6 155lbs x 3 sets x 8 reps stretch + rotator cuff work
	My Journal

07-11-2007, 11:07 PM	#4396
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,232 Photos: 11	Deadlift Day Pretty good workout tonight, deadlifts felt really good. Conventional Deadlifts (no belt) 135lbs x 10 185lbs x 6 225lbs x 4 275lbs x 2 315lbs x 4 sets x 6 reps ~2-2.5 min RI's Hyper Extenions BW x 10 BW x 10 - just to loosen my lower back up Pull Throughs 4 sets of 10 - Not sure about weight, the stack wasn't labled. DB Shrugs 60lbs x 10 70lbs x 15 (straps on) 75lbs x 15 75lbs x 15 Standing Ab Pulldowns 80lbs x 10 90lbs x 8 PR 90lbs x 8 Static Barbell Holds 225lbs x 15 seconds PR??? 225lbs x 10 seconds DB Hammer Curls (both arms at a time) 35lbs x 8 35lbs x 8 Barbell Curls 65lbs x 8 65lbs x 8 stretch
	My Journal

07-12-2007, 07:20 PM	#4397
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	I yearn for stuffed croost
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

07-14-2007, 08:23 AM	#4398
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,232 Photos: 11	ME Bench Somewhat of a deload... Was supposed to be anyway. Flat BB Bench 45lbs x 10 45lbs x 10 95lbs x 6 135lbs x 3 135lbs x 3 185lbs x 6 185lbs x 6 185lbs x 6 185lbs x 5 (need a bit of spot on 6th) 185lbs x 3 4-Board 225lbs x 1 275lbs x 0 - arms just gave, basically, once I bent my elbows I was done. Pin Press lockouts 225lbs x 5 315lbs x 2 365lbs x 3 405lbs x 0 Hammer Strength Rear Delt Rows +180lbs x 10 +270lbs x 6 +230lbs x 8 +230lbs x 8 rotator cuff work Maybe do some band benching next week.
	My Journal

07-15-2007, 09:39 AM	#4399
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,232 Photos: 11	ME Squat High Box Squat (About a 14 or 16" box with 3 plates stack on top & a blanket wrapped in between the plates) 45lbs x 10 135lbs x 6 135lbs x 5 225lbs x 3 275lbs x 2 (loose belt) 315lbs x 1 (tight belt) 365lbs x 1 415lbs x 1 (decent speed, but right knee came in a little) 435lbs x 0 (pancaked) 435lbs x 0 (kept upright, but not enough power to get up with it) -I've done 425 on these before. Cambered Bar Hyper Extensions 65lbs x 8 75lbs x 8 75lbs x 8 75lbs x 6 90 degree Situps (these are tough) BW x 20 BW x 13 BW x 10 Cybex Ab Crunch #8 x 8 #8 x 8 stretch
	My Journal

07-15-2007, 03:08 PM	#4400
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,205 Photos: 4	hey, it is your first time squatting really heavy in a while, good job.
	fufu's 1337 Journal Your diet will set you free.

07-15-2007, 05:17 PM	#4401
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,232 Photos: 11	I did do 405 a couple weeks ago after 6 working sets.
	My Journal

07-15-2007, 06:04 PM	#4402
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,205 Photos: 4	then nevermind, you suck.
	fufu's 1337 Journal Your diet will set you free.

07-15-2007, 06:05 PM	#4403
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,205 Photos: 4	jk.
	fufu's 1337 Journal Your diet will set you free.

07-17-2007, 04:49 PM	#4404
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,232 Photos: 11	DE Bench Speed Bench Press 45lbs x 10 45lbs x 10 95lbs x 6 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 DB Military Press 40lbs x 8 50lbs x 3 sets x 8 reps Mid/Wide Grip Pullups - 30 rep total goal, last week was 25 BW x 9 BW x 7 BW x 5 BW x 5 BW x 4 CG Hex DB pushups BW x 20 BW x 20 BW x 10 Barbell Rows 45lbs x 10 95lbs x 8 135lbs x 6 155lbs x 3 sets x 8 reps
	My Journal

07-17-2007, 06:33 PM	#4405
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,452 Blog Entries: 8	You couldn't do 435 pounds, god that's weak!
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07-18-2007, 03:23 AM	#4406
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,205 Photos: 4	nice pullups chachie.
	fufu's 1337 Journal Your diet will set you free.

07-18-2007, 08:21 AM	#4407
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,112 Photos: 24