Sean's going for strength.

Seanp156 · 09-13-2008, 03:29 PM

Flat Barbell Bench Press
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
165lbs x 3
200lbs x 8 (belt & wrist wraps on)
230lbs x 5
240lbs x 3
275lbs x 3 sets x 1 rep
225lbs x 5
-On the first two 275 sets, the spotter kept his fingers under the bar... The first set didn't feel like he gave anything, the 2nd one felt like he gave a bit, and the 3rd one I went without a spot.

HS Rear Delt Rows
+140lbs x 8
+200lbs x 2 sets x 12 reps

Flat DB Bench Press
55lbs x 6
70lbs x 2 sets x 8 reps

Atlantis Shoulder Raise machine
60lbs x 10
75lbs x 2 sets x 12 reps

rotator cuff work & band pull aparts

-Listening to Metallica's new album... Seems to suck ass just like St. Anger did.

Witchblade · 09-13-2008, 06:07 PM

I don't particularly like their new album either, but it's a lot better than St.Anger IMO. The Black Album is still way, way, way better than all the others.

Seanp156 · 09-14-2008, 11:10 PM

Quote:

Originally Posted by Witchblade

I don't particularly like their new album either, but it's a lot better than St.Anger IMO. The Black Album is still way, way, way better than all the others.

I couldn't listen to it anymore after 2 minutes into the 3rd song... It was that bad to me.

____________________________

Latest Bench Vids:

9/7/08
YouTube - 230lbs x 5 bench 1st set (9-7-08)

YouTube - 240lbs x 3 bench 2nd set (9-7-08)

YouTube - 280lbs x 0 bench 3rd set (9-7-08)

YouTube - 265lbs x 1 bench 4th set (9-7-08)

YouTube - 265lbs x 1 bench 5th set (9-7-08)

YouTube - 225lbs x 4 bench 6th set (9-7-08)

9/13/08

YouTube - 200lbs x 8 bench 1st set (9-13-08)

YouTube - 230lbs x 5 bench 2nd set (9-13-08)

YouTube - 240lbs x 3 bench 3rd set (9-13-08)

YouTube - 275lbs x 1 bench 4th set (9-13-08)

YouTube - 275lbs x 1 bench 5th set (9-13-08)

YouTube - 275lbs x 1 bench 6th set (9-13-08) - Brought back towards my face way too early

YouTube - 225lbs x 5 bench 7th set (9-13-08)

Seanp156 · 09-15-2008, 06:22 PM

Barbell Free Squats
45lbs x 2 sets x 15 reps
135lbs x 2 sets x 6 reps
185lbs x 5 (wrist wraps on)
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3
385lbs x 1
430lbs x 1 - Raw PR

Good Mornings (no belt)
135lbs x 8
185lbs x 6 (wrist wraps on)
225lbs x 3 sets x 6 reps

Standing Ab Pulldowns
90lbs x 10
100lbs x 12
100lbs x 10
110lbs x 10

Barbell Curls
65lbs x 6
85lbs x 8
85lbs x 8
85lbs x 6

stretch

fufu · 09-15-2008, 08:55 PM

noice!

Seanp156 · 09-17-2008, 06:55 PM

Speed Bench Press
45lbs x 2 sets x 15 reps
95lbs x 9
135lbs x 3
Close Grip
165lbs x 2 sets x 2 reps
Mid Grip
165lbs x 3 sets x 2 reps
Wide Grip
165lbs x 2 sets x 2 reps

Wide Grip Pullups
BW x 2 sets x 8 reps
BW x 3 sets x 6 reps

Seated DB Military Press
55lbs x 2 sets x 10 reps

Neutral Grip T-Bar Rows
+45lbs x 8
+90lbs x 6
+115lbs x 5
+145lbs x 3
+145lbs x 3 sets x 5 reps

Inclined Tate Presses
25lbs x 10
35lbs x 2 sets x 6 reps
30lbs x 10

14 mins stationary bike intervals

stretch, rotator cuff work & pull aparts

AndrewSS · 09-19-2008, 06:15 PM

Seanp156 · 09-20-2008, 01:03 PM

Yesterday's Session:

Conventional Deadlift from Floor
135lbs x 2 sets x 10 reps
185lbs x 8
225lbs x 6 (belt on)
275lbs x 3
315lbs x 3
365lbs x 10
365lbs x 8
365lbs x 8

Glute Ham Raises
BW x 10
BW x 10
BW x 8

90 degree Declined Situps
BW x 20
BW x 12
BW x 10

Cambered bar shrugs
135lbs x 10
185lbs x 8
225lbs x 8 (straps)
275lbs x 8
275lbs x 8
275lbs x 12

stretch

Seanp156 · 09-21-2008, 03:38 PM

Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
165lbs x 3
200lbs x 8 (belt & wrist wraps on)
230lbs x 5
240lbs x 3
280lbs x 1 - PR: wobbly
280lbs x 1 - smoother, but slow
280lbs x 0 - out of gas
225lbs x 5

Rear Delt Rows
+90lbs x 10
+180lbs x 8
+230lbs x 3 sets x 8 reps

Incline DB Presses
60lbs x 6
70lbs x 5 (wrist wraps on)
80lbs x 2 sets x 6 reps

Atlantis Lateral Shoulder Raises
75lbs x 8
90lbs x 10
90lbs x 10

got vids, no time to post

JailHouse · 09-21-2008, 05:34 PM

Congrats on the bench pr.

fufu · 09-21-2008, 11:00 PM

jesus, getting closer to 300! congrats

AndrewSS · 09-23-2008, 12:55 AM

Bulletshell14 (2:01:56 AM): smell my coin purse
forestboy15 (2:02:14 AM): lol
forestboy15 (2:02:16 AM): uhhhg
forestboy15 (2:02:17 AM): yess
forestboy15 (2:02:18 AM): smells like roses
Bulletshell14 (2:04:04 AM): indeed
Bulletshell14 (2:04:07 AM): dont shy away
Bulletshell14 (2:04:16 AM): its bountiful
Bulletshell14 (2:04:21 AM): im a lush garden
Bulletshell14 (2:04:25 AM): wow
forestboy15 (2:04:30 AM): of tender fruits

fufu · 09-23-2008, 01:19 AM

^ words of unbridled passion

AndrewSS · 09-23-2008, 01:21 AM

"indeed"

Seanp156 · 09-28-2008, 10:36 PM

Last Weeks Benching, took this week off:

YouTube - 280lbs x 1 bench (1st set)

YouTube - 280lbs x 1 bench (2nd set)

YouTube - 280lbs x 0 bench (3rd set)

Pete, based off these vids, what do you think I should work on to reach 300 faster?

PeteTheGreek · 09-29-2008, 05:57 PM

Weak triceps and upper back- Need to do 1, 2 or 3 boards for triples, floor presses, with bands, without bands, with chains, without chains, etc. 75 lb skull crushers ain't gonna do it.

You also simply don't lift heavy often enough, we've already been through this. Pick an exercise and max out every week, then hit triceps hard. If you feel burned out, back off for a week but then get back on it hard. You have a habit of trying something heavy, then backing off for weeks at a time. If you want to get stronger, you have to lift heavy weight, it's really that simple. If you look back at my logs, you'll see I'm doing something heavy almost every week.

Seanp156 · 09-29-2008, 07:32 PM

Quote:

Originally Posted by PeteTheGreek

Weak triceps and upper back- Need to do 1, 2 or 3 boards for triples, floor presses, with bands, without bands, with chains, without chains, etc. 75 lb skull crushers ain't gonna do it.

Will setting the safety pins in the power cage at the same level a 2-3 board would be at work? Right now, I don't have boards, and there's no one to hold them. I'm sure you also know chains are illegal at Metrosexual Fitness.

Seanp156 · 09-29-2008, 07:36 PM

Conventional Deadlift From Floor
135lbs x 12
135lbs x 8
185lbs x 6
225lbs x 4 (belt on)
295lbs x 3
335lbs x 3
385lbs x 1
425lbs x 1
475lbs x 1 - PR

Cybex Leg Press
+180lbs x 10
+360lbs x 6
+450lbs x 6
+590lbs x 6
+600lbs x 6
+600lbs x 6

Standing Ab Pulldowns
90lbs x 10
100lbs x 2 sets x 10 reps

Cybex Ab Crunch
#10 x 12
#12 x 6

Standing Hammer Curls
30lbs x 6 per arm
40lbs x 10 per arm
40lbs x 7 per arm
30lbs x 8 per arm

stretch

Vids:

YouTube - 335lbs x 3 Deadlift (1st set)

YouTube - 385lbs x 1 Deadlift (2nd set)

YouTube - 425lbs x 1 Deadlift (3rd set)

YouTube - 475lbs x 1 Deadlift PR (4th set)

I'm thinking about maybe doing a push/pull meet in Akron in December

PeteTheGreek · 09-29-2008, 08:09 PM

Quote:

Originally Posted by Seanp156

Will setting the safety pins in the power cage at the same level a 2-3 board would be at work? Right now, I don't have boards, and there's no one to hold them. I'm sure you also know chains are illegal at Metrosexual Fitness.

NO. The boards will absorb some of the energy, the pins will not, and you'll end up tearing something off trying to get the bar restarted. Make your own boards. There's a big store painted orange, I think it's called Home Depot. You can buy a 2 X 6 there for $19 cut it up and screw the pieces together. Seitzer can hold them, he's standing there in your deadlift video so I'm sure he's around. Aren't there a couple of bench fags training at Worthington you can hook up with?

PeteTheGreek · 09-29-2008, 08:13 PM

ANd stop wasting time starting your pull. Dip, grip and rip. You bobbed like 5 times before you started pulling. I can see the mice running circles in your head, trying to convince you that you'll miss the lift. Why don't you train with Seitzer? He'll make you work until your eyes bleed.

Seanp156 · 09-29-2008, 08:31 PM

Quote:

Originally Posted by PeteTheGreek

ANd stop wasting time starting your pull. Dip, grip and rip. You bobbed like 5 times before you started pulling. I can see the mice running circles in your head, trying to convince you that you'll miss the lift. Why don't you train with Seitzer? He'll make you work until your eyes bleed.

I'll ask him what days he and the other guys train what next time I see him. The "bobbing" is somewhat of a habit I've gotten into in attempt to get my hips lower and transfer some momentum into the bar before pulling, but I'll try getting setup and pulling faster next time I pull from the floor and see how it goes.

Seanp156 · 10-01-2008, 06:36 PM

Speed Bench with mini's anchored to 90lbs DB's
45lbs x 2 sets x 15 reps
added bands
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 - 1 min RI's

Wide Grip Pullups
BW x 4
BW +20lbs x 4 sets x 4 reps
BW x 8

Standing Military Press on Squat Machine
+90lbs x 10
+140lbs x 6
+180lbs x 2 sets x 6 reps (2 plates/side)

1-arm DB Rows
75lbs x 6
90lbs x 5
105lbs x 5
105lbs x 6

Flat Tate Presses
30lbs x 10
35lbs x 7
35lbs x 6

14 mins Stationary bike intervals

stretch, rotator cuff work & band pull aparts

DLDave · 10-01-2008, 08:24 PM

Sean, a couple of observations from your ME bench workouts. You've essentially done the same exact flat bench workout 8 weeks in a row. You're at least increasing your heavy single each week, but you should switch things up more often. Do a week where you work up to a 3RM, do some reverse bands, do board presses, hit barbell inclines and declines, etc. Before I started training powerlifting specific movements, where I'm training mostly for shirted bench, I built my raw strength basically by working up to a 3RM most weeks and only testing 1RM every 6 weeks or so. I also picked a bench movement, did it for 3 weeks with increased weight each week, and then rotated to something else.

Also, I'm not sure what's going on with your warmups, but you have some odd jumps in weight there, particularly going from 230 to 240. Keep it simple, go bar weight, then 95, 135, 185, 225 and maybe a single at 245 if you're going to take a heavy single, then consider anything after that a work set. I think you're running yourself out of gas with all the unnecessary reps between 200 and 240.

Seanp156 · 10-03-2008, 06:20 PM

Front Squats: Ass to Ankles
45lbs x 10
45lbs x 6
135lbs x 6
135lbs x 5
185lbs x 5
235lbs x 4 sets x 5 reps (belt on)

Glute Ham Raise
BW x 3 sets x 10 reps

Declined Situps
+25lbs plate x 8
+50lbs DB x 6
+70lbs DB x 3 sets x 6 reps

Cambered Bar Shrugs
135lbs x 10
225lbs x 10 (straps)
285lbs x 2 sets x 10 reps

Calfs

Stretch

Seanp156 · 10-05-2008, 04:01 PM

Reverse Average Band Bench Press
225lbs x 8
225lb x 5
275lbs x 5 (wrist wraps on)
315lbs x 3 (belt on)
365lbs x 3 sets x 3 reps
335lbs x 4, failed 5th
315lbs x 5
225lbs x 20

Dorsi Flexor Rear Delt Rows
150lbs x 15
165lbs x 10

Neutral Grip DB Presses
70lbs x 10
70lbs x 6

Seated Bent Rear Delt Flies
20lbs x 10
15lbs x 12

Bench Dips
BW x 23
BW x 16

stretch

Seanp156 · 10-06-2008, 05:42 PM

Rack Deadlifts from 1st pin (~2-3 inches below bottom of knee)
135lbs x 10
135lbs x 10
225lbs x 6
275lbs x 6 (belt on)
315lbs x 5
365lbs x 3
405lbs x 3
455lbs x 1
505lbs x 1
555lbs x 0

Pull Throughs
150bs x 12
170lbs x 3 sets x 12 reps

Standing Ab Pulldowns
90lbs x 10
100lbs x 2 sets x 12 reps

Barbell Curls
75lbs x 6
95lbs x 6
95lbs x 5
75lbs x 8

Hammer Strength Preacher Curls
+50lbs x 8
+75lbs x 6
+75lbs x 8

stretch

09-13-2008, 03:29 PM	#4861
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	ME Bench Flat Barbell Bench Press 45lbs x 2 sets x 15 reps 95lbs x 8 135lbs x 6 165lbs x 3 200lbs x 8 (belt & wrist wraps on) 230lbs x 5 240lbs x 3 275lbs x 3 sets x 1 rep 225lbs x 5 -On the first two 275 sets, the spotter kept his fingers under the bar... The first set didn't feel like he gave anything, the 2nd one felt like he gave a bit, and the 3rd one I went without a spot. HS Rear Delt Rows +140lbs x 8 +200lbs x 2 sets x 12 reps Flat DB Bench Press 55lbs x 6 70lbs x 2 sets x 8 reps Atlantis Shoulder Raise machine 60lbs x 10 75lbs x 2 sets x 12 reps rotator cuff work & band pull aparts -Listening to Metallica's new album... Seems to suck ass just like St. Anger did.
	My Journal

09-13-2008, 06:07 PM	#4862
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,442 Photos: 2	I don't particularly like their new album either, but it's a lot better than St.Anger IMO. The Black Album is still way, way, way better than all the others.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

09-15-2008, 06:22 PM	#4864
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	ME Squat Barbell Free Squats 45lbs x 2 sets x 15 reps 135lbs x 2 sets x 6 reps 185lbs x 5 (wrist wraps on) 225lbs x 5 (belt on) 275lbs x 3 315lbs x 3 385lbs x 1 430lbs x 1 - Raw PR Good Mornings (no belt) 135lbs x 8 185lbs x 6 (wrist wraps on) 225lbs x 3 sets x 6 reps Standing Ab Pulldowns 90lbs x 10 100lbs x 12 100lbs x 10 110lbs x 10 Barbell Curls 65lbs x 6 85lbs x 8 85lbs x 8 85lbs x 6 stretch
	My Journal

09-15-2008, 08:55 PM	#4865
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,469 Photos: 7	noice!
	fufu's 1337 Journal Your diet will set you free.

09-17-2008, 06:55 PM	#4866
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	DE Bench Speed Bench Press 45lbs x 2 sets x 15 reps 95lbs x 9 135lbs x 3 Close Grip 165lbs x 2 sets x 2 reps Mid Grip 165lbs x 3 sets x 2 reps Wide Grip 165lbs x 2 sets x 2 reps Wide Grip Pullups BW x 2 sets x 8 reps BW x 3 sets x 6 reps Seated DB Military Press 55lbs x 2 sets x 10 reps Neutral Grip T-Bar Rows +45lbs x 8 +90lbs x 6 +115lbs x 5 +145lbs x 3 +145lbs x 3 sets x 5 reps Inclined Tate Presses 25lbs x 10 35lbs x 2 sets x 6 reps 30lbs x 10 14 mins stationary bike intervals stretch, rotator cuff work & pull aparts
	My Journal

09-19-2008, 06:15 PM	#4867
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

09-20-2008, 01:03 PM	#4868
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	RE Deadlift Yesterday's Session: Conventional Deadlift from Floor 135lbs x 2 sets x 10 reps 185lbs x 8 225lbs x 6 (belt on) 275lbs x 3 315lbs x 3 365lbs x 10 365lbs x 8 365lbs x 8 Glute Ham Raises BW x 10 BW x 10 BW x 8 90 degree Declined Situps BW x 20 BW x 12 BW x 10 Cambered bar shrugs 135lbs x 10 185lbs x 8 225lbs x 8 (straps) 275lbs x 8 275lbs x 8 275lbs x 12 stretch
	My Journal

09-21-2008, 03:38 PM	#4869
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	ME Bench Flat Barbell Bench 45lbs x 2 sets x 15 reps 95lbs x 8 135lbs x 6 165lbs x 3 200lbs x 8 (belt & wrist wraps on) 230lbs x 5 240lbs x 3 280lbs x 1 - PR: wobbly 280lbs x 1 - smoother, but slow 280lbs x 0 - out of gas 225lbs x 5 Rear Delt Rows +90lbs x 10 +180lbs x 8 +230lbs x 3 sets x 8 reps Incline DB Presses 60lbs x 6 70lbs x 5 (wrist wraps on) 80lbs x 2 sets x 6 reps Atlantis Lateral Shoulder Raises 75lbs x 8 90lbs x 10 90lbs x 10 got vids, no time to post
	My Journal

09-21-2008, 05:34 PM	#4870
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,590 Photos: 3	Congrats on the bench pr.
	Jailhouse Journal

09-21-2008, 11:00 PM	#4871
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,469 Photos: 7	jesus, getting closer to 300! congrats
	fufu's 1337 Journal Your diet will set you free.

09-23-2008, 12:55 AM	#4872
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	Bulletshell14 (2:01:56 AM): smell my coin purse forestboy15 (2:02:14 AM): lol forestboy15 (2:02:16 AM): uhhhg forestboy15 (2:02:17 AM): yess forestboy15 (2:02:18 AM): smells like roses Bulletshell14 (2:04:04 AM): indeed Bulletshell14 (2:04:07 AM): dont shy away Bulletshell14 (2:04:16 AM): its bountiful Bulletshell14 (2:04:21 AM): im a lush garden Bulletshell14 (2:04:25 AM): wow forestboy15 (2:04:30 AM): of tender fruits
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

09-23-2008, 01:19 AM	#4873
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,469 Photos: 7	^ words of unbridled passion
	fufu's 1337 Journal Your diet will set you free.

09-23-2008, 01:21 AM	#4874
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	"indeed"
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

09-28-2008, 10:36 PM	#4875
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Last Weeks Benching, took this week off: YouTube - 280lbs x 1 bench (1st set) YouTube - 280lbs x 1 bench (2nd set) YouTube - 280lbs x 0 bench (3rd set) Pete, based off these vids, what do you think I should work on to reach 300 faster?
	My Journal

09-29-2008, 05:57 PM	#4876
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 716	Weak triceps and upper back- Need to do 1, 2 or 3 boards for triples, floor presses, with bands, without bands, with chains, without chains, etc. 75 lb skull crushers ain't gonna do it. You also simply don't lift heavy often enough, we've already been through this. Pick an exercise and max out every week, then hit triceps hard. If you feel burned out, back off for a week but then get back on it hard. You have a habit of trying something heavy, then backing off for weeks at a time. If you want to get stronger, you have to lift heavy weight, it's really that simple. If you look back at my logs, you'll see I'm doing something heavy almost every week.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

09-29-2008, 07:36 PM	#4878
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	ME Deadlifts Conventional Deadlift From Floor 135lbs x 12 135lbs x 8 185lbs x 6 225lbs x 4 (belt on) 295lbs x 3 335lbs x 3 385lbs x 1 425lbs x 1 475lbs x 1 - PR Cybex Leg Press +180lbs x 10 +360lbs x 6 +450lbs x 6 +590lbs x 6 +600lbs x 6 +600lbs x 6 Standing Ab Pulldowns 90lbs x 10 100lbs x 2 sets x 10 reps Cybex Ab Crunch #10 x 12 #12 x 6 Standing Hammer Curls 30lbs x 6 per arm 40lbs x 10 per arm 40lbs x 7 per arm 30lbs x 8 per arm stretch Vids: YouTube - 335lbs x 3 Deadlift (1st set) YouTube - 385lbs x 1 Deadlift (2nd set) YouTube - 425lbs x 1 Deadlift (3rd set) YouTube - 475lbs x 1 Deadlift PR (4th set) I'm thinking about maybe doing a push/pull meet in Akron in December
	My Journal

09-29-2008, 08:13 PM	#4880
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 716	ANd stop wasting time starting your pull. Dip, grip and rip. You bobbed like 5 times before you started pulling. I can see the mice running circles in your head, trying to convince you that you'll miss the lift. Why don't you train with Seitzer? He'll make you work until your eyes bleed.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

10-01-2008, 06:36 PM	#4882
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	DE Bench Speed Bench with mini's anchored to 90lbs DB's 45lbs x 2 sets x 15 reps added bands 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 - 1 min RI's Wide Grip Pullups BW x 4 BW +20lbs x 4 sets x 4 reps BW x 8 Standing Military Press on Squat Machine +90lbs x 10 +140lbs x 6 +180lbs x 2 sets x 6 reps (2 plates/side) 1-arm DB Rows 75lbs x 6 90lbs x 5 105lbs x 5 105lbs x 6 Flat Tate Presses 30lbs x 10 35lbs x 7 35lbs x 6 14 mins Stationary bike intervals stretch, rotator cuff work & band pull aparts
	My Journal

10-01-2008, 08:24 PM	#4883
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 489	Sean, a couple of observations from your ME bench workouts. You've essentially done the same exact flat bench workout 8 weeks in a row. You're at least increasing your heavy single each week, but you should switch things up more often. Do a week where you work up to a 3RM, do some reverse bands, do board presses, hit barbell inclines and declines, etc. Before I started training powerlifting specific movements, where I'm training mostly for shirted bench, I built my raw strength basically by working up to a 3RM most weeks and only testing 1RM every 6 weeks or so. I also picked a bench movement, did it for 3 weeks with increased weight each week, and then rotated to something else. Also, I'm not sure what's going on with your warmups, but you have some odd jumps in weight there, particularly going from 230 to 240. Keep it simple, go bar weight, then 95, 135, 185, 225 and maybe a single at 245 if you're going to take a heavy single, then consider anything after that a work set. I think you're running yourself out of gas with all the unnecessary reps between 200 and 240.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

10-03-2008, 06:20 PM	#4884
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Squat Assistance Front Squats: Ass to Ankles 45lbs x 10 45lbs x 6 135lbs x 6 135lbs x 5 185lbs x 5 235lbs x 4 sets x 5 reps (belt on) Glute Ham Raise BW x 3 sets x 10 reps Declined Situps +25lbs plate x 8 +50lbs DB x 6 +70lbs DB x 3 sets x 6 reps Cambered Bar Shrugs 135lbs x 10 225lbs x 10 (straps) 285lbs x 2 sets x 10 reps Calfs Stretch
	My Journal

10-05-2008, 04:01 PM	#4885
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	ME Bench Reverse Average Band Bench Press 225lbs x 8 225lb x 5 275lbs x 5 (wrist wraps on) 315lbs x 3 (belt on) 365lbs x 3 sets x 3 reps 335lbs x 4, failed 5th 315lbs x 5 225lbs x 20 Dorsi Flexor Rear Delt Rows 150lbs x 15 165lbs x 10 Neutral Grip DB Presses 70lbs x 10 70lbs x 6 Seated Bent Rear Delt Flies 20lbs x 10 15lbs x 12 Bench Dips BW x 23 BW x 16 stretch
	My Journal

10-06-2008, 05:42 PM	#4886
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	ME Deadlifts Rack Deadlifts from 1st pin (~2-3 inches below bottom of knee) 135lbs x 10 135lbs x 10 225lbs x 6 275lbs x 6 (belt on) 315lbs x 5 365lbs x 3 405lbs x 3 455lbs x 1 505lbs x 1 555lbs x 0 Pull Throughs 150bs x 12 170lbs x 3 sets x 12 reps Standing Ab Pulldowns 90lbs x 10 100lbs x 2 sets x 12 reps Barbell Curls 75lbs x 6 95lbs x 6 95lbs x 5 75lbs x 8 Hammer Strength Preacher Curls +50lbs x 8 +75lbs x 6 +75lbs x 8 stretch
	My Journal