fufu

good job, you use the trainer for grip work?

fufu's 1337 Journal

Your diet will set you free.

Brutus_G

Your still going strong on the powerlifting huh. What are your current big 3 PRs?

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

Seanp156

Yep.


Trying to, currently nothing new, around 405-420, 240-250, 430-440.

My Journal

Brutus_G

Very good brother! Im guessing your still like 180-190?

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

Seanp156

Yes, around 188-191

My Journal

Seanp156

Standing Military Press
45lbs x 2 sets x 12 reps
95lbs x 6
115lbs x 4
135lbs x 2 (warmups & wrist wraps on)
155lbs x 3 (these sucked, slow as hell and a pretty decent arch)
135lbs x 5
135lbs x 5
145lbs x 3
145lbs x 3 (much better than 155 despite only 10lbs difference)

Wide Grip Lat Pulldowns
130lbs x 8
150lbs x 8
160lbs x 8
160lbs x 8
150lbs x 8
150lbs x 8

Speed Bench
Close Grip - 135lbs x 2 sets x 3 reps
Mid/Normal Grip - 135lbs x 4 sets x 3 reps
Wide Grip - 135lbs x 2 sets x 3 reps

1-arm DB Rows
60lbs x 12
60lbs x 12

Straight Bar Cable Pushdowns
70lbs x 12
70lbs x 9
60lbs x 10
60lbs x 10

18 mins treadmill work
incline walking/jogging

stretch + rotator cuff work

My Journal

fufu

10 lbs is a pretty big change on the overhead press IMO!

fufu's 1337 Journal

Your diet will set you free.

Seanp156

Conventional Deadlifts from Floor
135lbs x 12
135lbs x 6
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3
355lbs x 2
385lbs x 3 sets x 2 reps
385lbs x 4 reps - had 1 or 2 more in me, but decided against it. rep pr anyway

Glute Ham Raise (moved feet pad up for more ROM at top)
BW x 10
BW x 10
BW x 10
BW x 7

Cybex Ab Crunch
#8 x 12
#10 x 2 sets x 8 reps
#8 x 15

Kneeling Rope Cable Crunches
150lbs x 20
150lbs x 20

stretch & grip work

My Journal

fufu

gj gj

fufu's 1337 Journal

Your diet will set you free.

Seanp156

Flat Barbell Bench
45lbs x 3 sets x 10 reps
95lbs x 6
135lbs x 6
135lbs x 3
185lbs x 3 (belt & wrist wraps on)
215lbs x 5 sets x 3 reps

Chest Supported Lever Rows (Plate Loaded)
+45lbs x 10 warmup
+70lbs x 8
+80lbs x 4 sets x 6 reps

Hammer Strenth Rear Delt Rows
+180lbs x 3 sets x 8 reps

Pin Press Lockouts (4 holes from bottom, ~5-6 inch ROM)
warmups
275lbs x 4 sets x 3 reps

Rotator Cuff work

My Journal

Seanp156

Bit of a deload, changing squat day to fridays.

Bulgarian Squat
45lbs DB's x 3 sets x 6 reps

Hyper Extensions with EZ curl bar on back (there's not enough room for a full size bar so I have to use one of these)
40lbs x 10
60lbs x 3 sets x 8 reps

Standing Ab Pulldowns w/ Rope
80lbs x 3 sets x 20 reps

DB Hammer Curls
35lbs x 8 per arm
35lbs x 7 per arm

HS Curl
+45 plate x 2 sets x 10 reps

stretch & grip work

My Journal

AndrewSS

jizz seans totally crary... get down n dirty at the gym



super loco

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

Seanp156

Speed Bench with bands (monster mini's I think) - 1 min RI's
warmups
Close Grip 115lbs 3 sets x 3 reps
Mid Grip 115lbs 3 sets x 3 reps
Wide Grip 115lbs 3 sets x 3 reps

DB Flat Bench with bands
40lbs x 8
50lbs x 10
60lbs x 8
60lbs x 7
50lbs x 8

Pullups
Wide Grip
BW x 8
BW x 6
Mid Grip
BW x 6
BW x 5

Cable Rows
100lbs x 12
120lbs x 12
110lbs x 10

Standing Military Press on Squat Machine
+90lbs x 8
+110lbs x 10
+110lbs x 8

20 min stationary bike

stretch + rotator cuff work & band pull aparts

My Journal

fufu

cool, bands are fun, yay

fufu's 1337 Journal

Your diet will set you free.

AndrewSS

this just in: seans a douchebag

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

Big G

Either of you guys members at Lifetime, by chance?

G.
Columbus, OH too.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

fufu

I clean your colon for you hunny bun.

fufu's 1337 Journal

Your diet will set you free.

Seanp156

No, World Gym/Metro Fitness.

My Journal

Seanp156

Barbell Squats
45lbs x 10
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 3 (belt on)
275lbs x 3 (wrist wraps on)
315lbs x 2 sets x 3 reps
325lbs x 4 sets x 3 reps

Barbell Stiff Leg Deadlifts
135lbs x 10
185lbs x 6
225lbs x 10
245lbs x 2 sets x 8 reps

Standing Ab Pulldowns
90lbs x 3 sets x 15 reps

Barbell Curls
65lbs x 6
85lbs x 2 sets x 6 reps
75lbs x 8

Seated Hammer Curls
30lbs x 9 per arm
30lbs x 7 per arm

strech & grip work

My Journal

AndrewSS

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

goob

Seanp156

Speed Bench with mini bands run under bench.
warmups
Close Grip
125lbs x 3 sets x 3 reps
Mid Grip
125lbs x 3 sets x 3 reps
Wide Grip
125lbs x 3 sets x 3 reps - 1 min RI's

Flat DB Bench Press with bands
warmups
60lbs x 4 sets x 6 reps

Wide Grip Pullups
BW x 7
BW x 5
BW x 6
BW x 4

Standing Military Press on Squat Machine
+90lbs x 6 warmup
+130lbs x 6
+130lbs x 6
+150lbs x 6
+150lbs x 4

Cable Rows
130bs x 10
140lbs x 10
130lbs x 10
130lbs x 10

20 mins elliptical
10/20 resistance
1.75 miles

rotator cuff work & band pull aparts

My Journal

AndrewSS

did sean fap to that hot asian picture?

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

Seanp156

Speed Box Squat Against mini-bands ~ parallel box (no belt)
45lbs x 8
135lbs x 6
135lbs x 3
185lbs x 8 sets x 2 reps - 1 min RI's

Bulgarian Squats
25lbs DB's x 6
45lbs DB's x 6
60lbs DB's x 2 sets x 6 reps

Hyper Extensions
BW x 12
25lbs plate x 8
50lbs DB x 8
50lbs DB x 2 sets x 7 reps

Decline Situps
warmups
60lbs DB x 3 sets x 8 reps

Farmer's Walks
60lbs DB's x 3 round trips (each round trip is somewhere around 150-200 feet I would guess)

stretch

My Journal

goob

I have to laugh at the way sean just ignore's the increasing madness of Andrew's pictures.

Good work on those Bulgarian squats, they are really tough.

Seanp156

Pretty decent session today

Flat Bench Press (slightly narrower grip than normal, feels much more stable)
45lbs warmups
95lbs x 6
135lbs x 6
135lbs x 3
185lbs x 3 (belt and wrist wraps on)
205lbs x 3
225lbs x 3
225lbs x 2
225lbs x 2
235lbs x 1
245lb x 1 (felt good, good speed, took about 1.5 seconds, but ass may have came off bench, not sure).
255lbs x 0 (gassed, nothing left: this and/or 265 should be doable without working sets before hand)

T-Bar Rows Wide Grip ~ 1.5 min RI's
+45lbs x 12
+90lbs x 10
+90lbs x 10
+115lbs x 8
+115lbs x 6

Dips
BW x 3 sets x 12 reps ~ 1.5 min RI's

Hammer Grip Pulldowns
140lbs x 10
160lbs x 8
170lbs x 7
170lbs x 7

Straight Bar Pushdowns
60lbs x 10
70lbs x 10
70lbs x 8
60lbs x 10

10 mins treadmill, 2.0 incline 3.3mph

stretch, rotator cuff work & band pull aparts

I've gained about 5-6lbs in the last 2 weeks or so, seems to be helping, along with band speed work.

My Journal

DLDave

With all the work you did between 225 and 245, and the speed you listed for that 245, you might have a 275 in you if you jump from a single 225 set and give it a shot, or maybe add a rep at 245 and then 275. Don't try without a spotter though, being stapled to bench is no fun.

My log: http://www.ironmagazineforums.com/on...ining-log.html

fufu