Seanp156

Felt a little better today, speed bench felt pretty good.
Speed Bench Press
45lbs x 15
Close Grip
45lbs x 15
95lbs x 6
145lbs x 2 sets x 2 reps (wrist wraps on)
Mid Grip
145lbs x 2 sets x 2 reps
Wide Grip
145lbs x 2 sets x 2 reps

Pullups
BW x 5
BW + 20lbs x 3 sets x 5 reps

Seated DB Military Press
55lbs x 4
70lbs x 3 sets x 6 reps (wrist wraps on)

DB Rows
70lbs x 6
80lbs x 3 sets x 8 reps

10 mins treadmill walking

stretch, rotator cuff work & band pull aparts

My Journal

Seanp156

Felt pretty good today, I think catching up on sleep is starting to kick in.

Low Box Speed Squats with Light Bands anchored to 100lbs plates.
45lbs x 10 (no bands)
45lbs x 10 (added bands)
135lbs x 3
185lbs x 2 (wrist wraps on)
225lbs x 6 sets x 2 reps - 1 min RI's

Hyper Extensions
BW x 8
+25lbs x 8
+60lbs x 6
+60lbs x 6
+60lbs x 8

Declined Situps
+25lbs x 6
+50lbs x 6
+70lbs x 6
+70lbs x 6

Cybex Ab Crunch
#10 x 15
#10 x 12

Cambered Bar Standing Shrugs
135lbs x 10
225lbs x 12 (straps)
255lbs x 8
290lbs x 2 sets x 12 reps - When I stripped the weight off, I realized I misloaded the bar by 5lbs on one side

stretch & grip work

My Journal

Seanp156

Fairly bad bench day today. I couldn't find my groove, and everything felt heavier than it should have.

Flat Barbell Bench
45lbs x 15
45lbs x 15
95lbs x 6
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps on)
225lbs x 3 (belt on)
255lbs x 3
255lbs x 2 + 1 with very light spot
255lbs x 2 + 1 with very light spot

HS Rear Delt Rows
+140lbs x 8
+200lbs x 3 sets x 8 reps

Flat DB Press
65lbs x 6
80lbs x 2 sets x 6 reps (wrist wraps on)

Neutral Grip Pulldowns
120lbs x 10
140lbs x 8
160lbs x 3 sets x 8 reps

Tricep Cable Pushdowns
70lbs x 3 sets x 12 reps

stretch, rotator cuff work & band pull aparts

My Journal

Seanp156

Pretty good squat session today... I had to wait 30-35 minutes to use a rack though... Also, I tried to find my video camera for a total of about 20 minutes before leaving and couldn't find it.

Barbell Free Squats
45lbs x 12
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3
350lbs x 1
390lbs x 1
440lbs x 1 - Raw PR

Good Mornings
135lbs x 10
185lbs x 6 (wrist wraps on)
225lbs x 6
245lbs x 2 sets x 6 reps

Standing Ab Pulldowns
90lbs x 8
110lbs x 3 sets x 8 reps

Standing DB Curls
40lbs x 3 sets x 7 reps per arm

stretch

My Journal

Seanp156

Speed Bench Press
45lbs x 15
45lbs x 15
Close Grip
95lbs x 6
135lbs x 2
155lbs x 3 sets x 2 reps - wrist wraps on
Mid Grip
155lbs x 3 sets x 2 reps
Wide Grip
155lbs x 3 sets x 2 reps - 1 min RI's

Wide Grip Pullups
BW x 5 sets x 6 reps - 2 min RI's

Seated DB Military Press
60lbs x 4
75lbs x 2 sets x 4 reps (wrist wraps on)

1-arm DB Rows
65lbs x 5
80lbs x 5
95lbs x 3 sets x 5 reps

Light Band Tricep Pushdowns
x20
x15
x12

stretch

My Journal

Seanp156

Olympic Front Squats: ATF
45lbs x 8
45lbs x 10
135lbs x 5
135lbs x 3
185lbs x 3
225lbs x 2 (belt on)
245lbs x 4 sets x 5 reps - PR (I think)

Pull Throughs with Rope
150lbs x 12
170lbs x 3 sets x 12 reps

Kneeling Ab Crunches with Rope
150lbs x 12
170lbs x 2 sets x 12 reps

Leg Raises
BW x 2 sets x 15 reps

Barbell Shrugs
135lbs x 10
225lbs x 10 (straps)
275lbs x 8
275lbs x 10
275lbs x 12

Standing Calfs
350lbs x 15
375lbs x 15

stretch & grip work

My Journal

Seanp156

Got to the gym with an hour til they closed.

Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)

Added 3-boards
225lbs x 3 (belt on)
255lbs x 3
275lbs x 3
300lbs x 3 - rep PR, last one was a grinder, ass came off the bench a little
285lbs x 3
285lbs x 3

Standing Rope Face Pulls
140lbs x 12
150lbs x 3 sets x 12 reps

Light Band Pushdowns
x25
x15
x15
x12

stretch, and band pull aparts

My Journal

Seanp156

Platform Deadlifts from ~3" platform
135lbs x 10
135lbs x 8
185lbs x 5
225lbs x 3 (belt on)
275lbs x 3
315lbs x 3
365lbs x 3
405lbs x 3 sets x 3 reps - PR - These were easier than I thought they would be, last time I did 385 3x3 and it was fairly difficult. I felt like I could have done 415 or 425. Hopefully that means a PR off the floor next week.

Cybex Leg Press
180lbs x 8
270lbs x 6
360lbs x 6
450lbs x 6
540bls x 3 sets x 6 reps

Standing Ab Pulldowns
90lbs x 8
100lbs x 3 sets x 12 reps

Barbell Curls
65lbs x 6
85lbs x 3 sets x 6 reps

stretch & grip work

My Journal

Seanp156

Speed Bench
45lbs x 2 sets x 15 reps
Close Grip
95lbs x 6
145lbs x 2 sets x 3 reps (wrist wraps on)
Mid Grip
145lbs x 2 sets x 3 reps
Wide Grip
145lbs x 2 sets x 3 reps - 1 min RI's

Mid Grip Chinups (underhand)
BW x 5
+25lbs x 3 sets x 5 reps

Seated DB military Press
50lbs x 6
65lbs x 2 sets x 8 reps (wrist wraps on)

1-arm DB Rows
65lbs x 6
80lbs x 4
90lbs x 4 sets x 6 reps

Barbell Skull Crushers
65lbs x 6
85lbs x 6
85lbs x 6

10 mins stationary bike

stretch, rotator cuff work & band pull aparts

My Journal

Stewart14

well sean, it seems all of our powerlifter friends have abandoned us on this site, so I guess I will have to keep a keen eye in here for any powerlifting stuff around here.

How are you doing with the westside stuff? I see you've been doing it for a while now, are you happy with it, or do you think it's time for a change?

Oh, I am getting pretty used to the z-suit as well, and to be honest, with the straps down, I really don't feel like I am getting anything out of it, other than support, which in and of itself isn't a bad thing. I haven't really tried to squat with a heavy weight with the straps up because it really takes the air right out of me when I try it, so I just drop the straps and do it like that.

http://futuretrainer.blogspot.com/ --My new blog!!

Seanp156

Yeah, Pete and Dave stopped posting here regrettably. As far as Westside goes, it generally seems to be the only thing that works for me as far as increasing my big three 1 rep maxes. Sometimes it can get a little boring, but at the same time switching up exercises, rep/set schemes, RI's etc seems to keep me from stalling progress with it. I can't see trying another program until 6+ months down the line. Right now I'm just trying to get my bodyweight up to 220lbs, stay there for 1-3 months, then drop back to ~195 and get as lean as I can at that weight while hanging on to as much strength as I can, and getting stronger if I can at the same time. After that, I might do something else for a short while just for a change, but it'll probably be back to Westside shortly after.

I've never used the straps on the Z-suit, mostly because they kind of tug you down and can make you lean forward, which I have problems with when raw squatting anyway. I find the suit actually helps me stay upright more than I do when I squat raw. I haven't used the suit for a while now, and probably won't for another 6-7 weeks. I'm mostly trying to improve my raw lifts until I'm capable of 500/300/500 raw, then I'll see about finding a PL gym and using single ply equipment.

My Journal

Seanp156

Close Grip Bench Press
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 2 (belt on)
245lbs x 4
245lbs x 3 + 1 with incredibly light spot at my sticking point in the middle
245lbs x 3 + 1 "
225lbs x 6 + 1 "

HS Rear Delt Rows
+140lbs x 8
+180lbs x 6
+230lbs x 2 sets x 8 reps

Flat DB Bench Press
60lbs x 6
70lbs x 3 sets x 8 reps

Wide Grip Pulldowns
130lbs x 8
150lbs x 3 sets x 12 reps - rep PR???

15 mins elliptical
10/20 resistance

stretch, rotator cuff work & band pull aparts

My Journal

Seanp156

Good deadlift session, I'm sure I'll have 500+ off the floor next time I do these.

Conventional Deadlifts off the floor
135lbs x 10
135lbs x 10
185lbs x 6
225lbs x 5 (belt on)
295lbs x 3
335lbs x 3
385lbs x 1
435lbs x 1
485lbs x 1 - PR
490lbs x 1 - PR - Jim pushed me to do this after 485, and it actually felt easier. I probably should've just done 445lbs, then 500.

Barbell Squats
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 8
275lbs x 8
275lbs x 10

Cybex Ab Crunch
#10 x 12
#12 x 10
#12 x 8
#10 x 15

Seated DB Curls
35lbs x 2 sets x 10 reps per arm

stretch & grip work


Got vids of deadlifts, I'll post after I convert and upload them.

My Journal

Seanp156

Vids:

335x3 YouTube - 335x3 Deadlift warmup
385x1 YouTube - 385x1 Deadlift warmup
435x1 YouTube - 435x1 Deadlift warmup
485x1 YouTube - 485x1 Deadlift PR
490x1 YouTube - 490x1 Deadlift

My Journal

fufu

big boy is coming to town!

that looked easy, must be the new haircut.

fufu's 1337 Journal

Your diet will set you free.

Seanp156

Speed Bench felt good today, most solid it's felt in a while... I wish the snow held off til tomorrow so my classes would be canceled.

Speed Bench Press
45lbs x 2 sets x 15 reps
Close Grip
95lbs x 6
145lbs x 3 sets x 3 reps (wrist wraps on)
Mid Grip
145lbs x 3 sets x 3 reps
Wide Grip
145lbs x 3 sets x 3 reps - min RI's

Neutral Grip Pullups
BW x 3 sets x 8 reps
BW x 7, failed 8th

Seated Dumbbell Military Press
55lbs x 5
70lbs x 4 sets x 6 reps (wrist wraps on)

1-arm Dumbbell Rows
70lbs x 5
90lbs x 5 (straps)
110lbs x 3 sets x 5 reps - PR (form wasn't the greatest though)

Tricep Cable Pushdowns
70lbs x 8
80lbs x 8
80lbs x 8
70lbs x 10

15 mins stationary Bike
8/20 resistance
3.90 miles

stretch, rotator cuff work & band pull aparts

My Journal

Seanp156

Disappointing bench day. Deloading next week, probably just with some band stuff at home.

Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 2 (belt on)
225lbs x 2
265lbs x 1
300lbs x 0
300lbs x 0
-Both times, I got it about 2-3 inches off my chest, then lost it.

Standing Rope Face Pulls
150lbs x 15
150lbs x 12
150lbs x 12

Incline DB Presses (these were probably the best thing today)
60lbs x 6
75lbs x 3 sets x 6 reps (wrist wraps on)

Mid Grip Pulldowns
130lbs x 8
150lbs x 3 sets x 10 reps

stretch & rotator cuff work

Next 4 week training cycle I'll probably be working mostly in the 3-5 rep range on my ME days.

My Journal

Seanp156

Barbell Squats to ~ parallel box
45lbs x 12
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps on)
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3
365lbs x 3 sets x 5 reps

Good Mornings (no belt)
135lbs x 8
135lbs x 5 (wrist wraps on)
185lbs x 3
225lbs x 3 sets x 5 reps

Standing Ab Pulldowns w/ Rope
100lbs x 3 sets x 10 reps

Barbell Curls
65lbs x 6
85lbs x 2 sets x 8 reps - rep PR??? Who cares...?

Hammer Strength Preacher Curls
+50lbs x 6
+75lbs x 2 sets x 6 reps

stretch & grip work

My Journal

Seanp156

Speed Bench Press
45lbs x 2 sets x 15 reps
95lbs x 6
Close Grip
135lbs x 3 (wrist wraps on)
155lbs x 3 sets x 3 reps
Mid Grip
155lbs x 3 sets x 3 reps
Wide Grip
155lbs x 3 sets x 3 reps - 1 min RI's

Pullups - 2 min RI's
BW x 8
BW x 8
BW x 3 sets x 6 reps

Standing Military Press on Squat Machine - 2 min RI's
+90lbs x 6
+140lbs x 6
+160lbs x 8
+160lbs x 6
+160lbs x 6 - used a bit of leg drive on last 2 sets for the last 2-3 reps

T-bar Lever Rows, Neutral Grip - 2 min RI's
+70lbs x 6
+90lbs x 6
+115lbs x 8
+115lbs x 8
+115lbs x 10

10 mins Stationary Upright Bike
10/20 resistance
random hill
~2.60 miles

stretch, rotator cuff work & band pull aparts

My Journal

Seanp156

Low Box Speed Squats (~12-14" box)
45lbs x 2 sets x 12 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 6 sets x 3 reps (belt on) - 1 min RI's

Hyper Extensions
BW x 8
BW + 25lbs plate x 6
BW + 55lbs DB x 6
BW + 70lbs DB x 3 sets x 6 reps - PR???

Cybex Ab Crunch
#10 x 6
#12 x 3 sets x 10 reps

Cambered Bar Shrugs
135lbs x 10
225lbs x 10 (straps)
275lbs x 3 sets x 12 reps

stretch & grip work

My Journal

Seanp156

Flat DB Bench Press
55lbs x 8
70lbs x 6 (wrist wraps on)
85lbs x 6
90lbs x 5 - PR
85lbs x 6
85lbs x 5 - failed 6th
85lbs x 6 - grinded 6th out

Hammer Strength Rear Delt Rows
+140lbs x 10
+180lbs x 8
+230lbs x 3 sets x 8 reps

CG Barbell Bench
45lbs x 15
95lbs x 8
135lbs x 6
185lbs x 6 (wrist wraps on)
205lbs x 6 + 1 w/ spot
185lbs x 6 + 1 w/ spot
-These sucked after DB presses

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

Straight Bar Tricep Pushdowns
70lbs x 12
70lbs x 10
70lbs x 8

20 mins elliptical

stretch & band pull aparts

My Journal

Seanp156

Barbell Free Squats
45lbs x 2 sets x 15 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3
365lbs x 2
405lbs x 2
405lbs x 2
405lbs x 3 - Raw rep PR
- I did a similar workout ~8-9 months ago weight/rep wise using a suit

Good Mornings (no belt)
135lbs x 8
205lbs x 4
255lbs x 2 sets x 5 reps

Standing Ab Pulldowns
100lbs x 6
120lbs x 5 - PR, but too heavy
110lbs x 2 sets x 8 reps

Standing DB Hammer curls
40lbs x 3 sets x 7 reps per arm

stretch & grip work

My Journal

Rubes11

very nice job on the pr.

5'7 179lbs 36in vert,4.55 40yrd dash
goal by fall 185-190lbs
bench 255x2 4/20
squat 405x1 4/20

Seanp156

Thanks... I'm feeling a little sick today though. Soar throat. I need more sleep.

My Journal

FishOrCutBait

good job on that weight man, and get some rest

This is my journal. Click it and such

"tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

http://www.ronpaul.com/

Seanp156

No training tonight... Sick... If I feel substantially better tomorrow I'll do my DE bench then, if not I'm skipping it for the week... Hopefully I won't have to miss any more sessions than that... God I hate being sick if only because it affects my lifting/bodyweight/strength/appetite, etc.

My Journal

Seanp156

Still a little sick, but felt well enough to train. Hopefully the worst of it's over.

Flat DB Bench Press
60lbs x 8
75lbs x 4 sets x 8 reps (wrist wraps on)

HS Rear Delt Rows
+140lbs x 8
+200lbs x 3 sets x 10 reps

Close Grip Barbell Bench
45lbs x 12
95lbs x 8
135lbs x 6
185lbs x 8
185lbs x 8
185lbs x 9, failed 10th... Probably should've stuck with 8 instead of pushing it today.

Standing Rope Face Pulls
120lbs x 12
150lbs x 12
150lbs x 12

Straight Bar Tricep Pushdowns
70lbs x 10
80lbs x 8
70lbs x 10

10 mins elliptical
10/20 resistance

stretch, & band pull aparts

- Thankfully I've managed to keep my weight up while sick, I was ~211 after cardio.

My Journal

Seanp156

Reverse Average band deadlifts (~80lbs deload off the floor, no help at lockout).

275lbs x 6
325lbs x 6 (belt on)
365lbs x 3
415lbs x 3
455lbs x 3
505lbs x 3
525lbs x 3
525lbs x 3


Barbell Free Squats
45lbs x 12
135lbs x 6
185lbs x 5 (wrist wraps on)
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3 sets x 6 reps

~90 degree decline situps
BW x 20
BW x 13

Leg Raises
BW x 15
BW x 12

Seated DB Curls
35lbs x 2 sets 10 reps per arm

stretch

My Journal

Seanp156

Vids

YouTube - 225x5 squat warmup
YouTube - 315x6 squat 1st set
YouTube - 315x6 squat 2nd set
YouTube - 315x6 squat 3rd set
YouTube - 415x3 rev band deadlift
YouTube - 455x3 rev band deadlift
YouTube - 505x3 rev band deadlift
YouTube - 525x3 rev band deadlift 1st set
YouTube - 525x3 rev band deadlift 2nd set

My Journal

Rubes11

nice workout yesterday.

5'7 179lbs 36in vert,4.55 40yrd dash
goal by fall 185-190lbs
bench 255x2 4/20
squat 405x1 4/20