Sean's going for strength.

fufu · 01-07-2008, 06:30 PM

good job, you use the trainer for grip work?

Brutus_G · 01-07-2008, 09:12 PM

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

Seanp156 · 01-07-2008, 11:18 PM

Quote:

Originally Posted by fufu

good job, you use the trainer for grip work?

Yep.

Quote:

Originally Posted by Brutus_G

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

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

Brutus_G · 01-08-2008, 08:59 AM

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

Seanp156 · 01-08-2008, 03:41 PM

Yes, around 188-191

Seanp156 · 01-09-2008, 06:04 PM

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

fufu · 01-09-2008, 06:06 PM

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

Seanp156 · 01-11-2008, 06:10 PM

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

fufu · 01-12-2008, 03:12 AM

gj gj

Seanp156 · 01-13-2008, 10:16 AM

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

Seanp156 · 01-14-2008, 05:28 PM

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

AndrewSS · 01-15-2008, 01:02 PM

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

super loco

Seanp156 · 01-16-2008, 06:15 PM

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

fufu · 01-16-2008, 06:27 PM

cool, bands are fun, yay

AndrewSS · 01-16-2008, 06:46 PM

this just in: seans a douchebag

Big G · 01-19-2008, 01:52 AM

Either of you guys members at Lifetime, by chance?

G.
Columbus, OH too.

fufu · 01-19-2008, 10:42 AM

Quote:

Originally Posted by AndrewSS

this just in: seans a douchebag

I clean your colon for you hunny bun.

Seanp156 · 01-19-2008, 03:29 PM

Quote:

Originally Posted by Big G

Either of you guys members at Lifetime, by chance?

G.
Columbus, OH too.

No, World Gym/Metro Fitness.

Seanp156 · 01-21-2008, 10:57 PM

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

AndrewSS · 01-22-2008, 01:54 AM

goob · 01-22-2008, 05:11 PM

Seanp156 · 01-23-2008, 05:43 PM

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

AndrewSS · 01-23-2008, 08:13 PM

did sean fap to that hot asian picture?

Seanp156 · 01-25-2008, 05:50 PM

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

goob · 01-26-2008, 07:24 AM

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 · 01-26-2008, 05:25 PM

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.

DLDave · 01-26-2008, 08:44 PM

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.

fufu · 01-26-2008, 08:58 PM

noice benching

AndrewSS · 01-28-2008, 05:35 PM

Quote:

Originally Posted by 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.

fufu · 01-28-2008, 05:45 PM

ahhahahaa

01-07-2008, 06:30 PM	#4651
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,730 Photos: 8	good job, you use the trainer for grip work? fufu's 1337 Journal Your diet will set you free.

01-07-2008, 09:12 PM	#4652
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,122 Photos: 24	Your still going strong on the powerlifting huh. What are your current big 3 PRs? "My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

01-08-2008, 08:59 AM	#4654
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,122 Photos: 24	Very good brother! Im guessing your still like 180-190? "My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

01-08-2008, 03:41 PM	#4655
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Yes, around 188-191 My Journal

01-09-2008, 06:04 PM	#4656
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	DE Bench/Assistance 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

01-09-2008, 06:06 PM	#4657
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,730 Photos: 8	10 lbs is a pretty big change on the overhead press IMO! fufu's 1337 Journal Your diet will set you free.

01-11-2008, 06:10 PM	#4658
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	ME Deadlift 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

01-12-2008, 03:12 AM	#4659
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,730 Photos: 8	gj gj fufu's 1337 Journal Your diet will set you free.

01-13-2008, 10:16 AM	#4660
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	ME Bench 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

01-14-2008, 05:28 PM	#4661
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Deload 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

01-15-2008, 01:02 PM	#4662
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	jizz seans totally crary... get down n dirty at the gym super loco Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-16-2008, 06:15 PM	#4663
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	DE Bench 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

01-16-2008, 06:27 PM	#4664
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,730 Photos: 8	cool, bands are fun, yay fufu's 1337 Journal Your diet will set you free.

01-16-2008, 06:46 PM	#4665
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	this just in: seans a douchebag Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-19-2008, 01:52 AM	#4666
Big G Gettin' Diesel. Elite Member Join Date: Dec 2006 Location: Cols,OH. It sucks. Posts: 1,218 Photos: 1	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: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal

01-22-2008, 05:11 PM	#4671
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999

01-21-2008, 10:57 PM	#4669
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	ME Squat 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

01-22-2008, 01:54 AM	#4670
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-23-2008, 05:43 PM	#4672
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	DE Bench 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

01-23-2008, 08:13 PM	#4673
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	did sean fap to that hot asian picture? Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-25-2008, 05:50 PM	#4674
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	DE Squats 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

01-26-2008, 07:24 AM	#4675
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	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.

01-26-2008, 05:25 PM	#4676
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	ME Bench 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

01-26-2008, 08:44 PM	#4677
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 506	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

01-26-2008, 08:58 PM	#4678
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,730 Photos: 8	noice benching fufu's 1337 Journal Your diet will set you free.

01-28-2008, 05:45 PM	#4680
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,730 Photos: 8	ahhahahaa fufu's 1337 Journal Your diet will set you free.

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode