Seanp156

Today's Training:
YouTube - 9 13 09 Bench Training

My Journal

Seanp156

Pretty decent session overall, I'm gonna be dead the next couple days.

Barbell Free Squats against Light Bands - Feels like bands add anywhere from 70-100lbs at the top.
45lbs x 12
45lbs x 12
added bands
45lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3
315lbs x 3
335lbs x 3 sets x 3 reps
365lbs x 1 - PR against bands

Platform Deadlifts off 3-4" platform
225lbs x 5
315lbs x 3
365lbs x 3
405lbs x 3 sets x 3 reps

Standing Ab Pulldowns
90lbs x 10
100lbs x 3 sets x 10 reps

Seated DB Curls
35lbs x 3 sets x 8 reps per arm

stretch & grip work

-On Squats I did have trouble pitching forward... I've determined my most likely weakness is my hips, and my dominant lower back wants to take over the lift. I'm going to be throwing in pull throughs twice a week, and shamefully the hip adductor/abductor machines once a week.

Got videos of squats/deadlifts, hopefully I'll upload them later tonight, if not it may be as late as friday/saturday.

My Journal

Seanp156

Last night's training:
YouTube - 9-14-09 Squat & Deadlift Training

My Journal

ginadiva

Sean,
Wow...great workouts on here - are you a powerlifter?

Seanp156

Thanks, and yes. Though it has been since April 07 since I've done a meet. Mostly focusing on getting stronger and going up a weight class to 220's, and then dieting back down to the 198's.

My Journal

DeadBolt

Damn cuz been a while since I've been in here! Your numbers are through the roof bro! Glad you stuck with it it is really showing now man!

What are your stats since yous topped training conventional and went to powerlifting?

BTW i dig the trainer chick int he background...tell her she needs to wear tighter clothes for the camera haha!

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

Today I do what others will not so thats tomorrow I can do what others cannot!

Seanp156

^

My Journal

DeadBolt

great numbers man i remember when you first started...you have really grown into that shit lol! ive gone down way to low in weight im making it my buisness to get back to 200 lol

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

Today I do what others will not so thats tomorrow I can do what others cannot!

PeteTheGreek

Wrong answer. Your stance is too close for your hips to even come into play. It's your glutes, hamstrings and abs. You're also more hunched over than ever before, even at the start of the lift. Get your chest up and torque your elbows down. Low box squats will help.

You're not using your glutes and hams on your pulls either. Your ass shoots straight up as soon as the bar leaves the floor. Seitzer's not watching you?

DeadBolt

I have the same problems on my deadlifts...i have really be trying to strengthen them up the past few weeks and thats my goal for the next few months. Any tips? I knwo you guys have your own world and tend not to stray no biggy if not.

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

Today I do what others will not so thats tomorrow I can do what others cannot!

Seanp156

Sometimes yes, sometimes no. He usually leaves a little earlier then when I get to my work sets. Even when he is, he doesn't mention anything form wise.

My Journal

PeteTheGreek

He thinks your a serial killer so he keeps his distance

Seanp156

Most likely.

My Journal

Seanp156

Oh, Pete, I also meant to ask should I do singles, doubles or triples on these, and about what % of my 1RM free squat?

Also, it looks like you're probably going to meet Carter Friday if Jim hasn't mentioned it. He told me Jim's taking him over there. Carter said Jim said he's too old and out of the powerlifting scene to give useful advice anymore.

P.S. Carter's the guy in the red shirt spotting me on the right in the light band 365 single.


__________________________________________________ _______


Speed Bench
45lbs x 15
45lbs x 20
95lbs x 8
135lbs x 2 (wrist wraps on)
Close Grip
175lbs x 2 sets x 2 reps
Mid Grip
175lbs x 2 sets x 2 reps
Wide Grip
175lbs x 2 sets x 2 reps - 1 min RI's

1-arm DB Rows
70lbs x 6
85lbs x 5
105lbs x 3 sets x 6 reps (straps)

Standing Military Press on Squat Machine (Viking Press)
+90lbs x 8
+140lbs x 5 (wrist wraps on)
+160lbs x 2 sets x 8 reps
+160lbs x 7

Mid/Wide Grip Lat Pulldowns
140lbs x 10
160lbs x 10
170lbs x 2 sets x 10 reps

15 mins stationary bike

stretch, rotator cuff & band pull aparts

My Journal

Seanp156

Bulgarian Squats
50lbs DB's x 3 sets x 8 reps per leg

Pull Throughs
140lbs x 10
150lbs x 10
170lbs x 2 sets x 10 reps

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

stretch

My Journal

DeadBolt

looks good bro!

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

Today I do what others will not so thats tomorrow I can do what others cannot!

PeteTheGreek

We usually do doubles and keep the bar weight at 50% but then we'll add chains or bands. Sometimes we'll work up to a heavy double then some singles. It varies. Yesterday I felt beat up so I just used 50% bar weight with nothing else. Log is here: Gear Whore Training Log - Wanna Be Big Bodybuilding and Weightlifting Forums

Not so sure about this Carter thing. Don't think he can take the verbal abuse

Seanp156

Shitty bench day...

Floor Press
45lbs x 12
45lbs x 12
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 2 (belt on)
265lbs x 1 -This felt fine
290lbs x 0 - Almost made it, lost it ~4-5 inches up
275lbs x 0
275lbs x 0 - Wtf, I can't remember the last time I was unabled to get a 275 rep in if I attempted it on a bench day.
225lbs x 3 sets x 5 reps

NG Cable Rows
120lbs x 10
140bls x 3 sets x 10 reps

NG DB Press
70lbs x 3 sets x 10 reps

Rope Face Pulls on lat pulldown
90lbs x 2 sets x 15 reps

Band Tricep Pushdowns
Light + Mini x 18
Light + Mini x 12
Light + Mini x 10

stretch, rotator cuff work & band pull aparts

My Journal

PeteTheGreek

We're having lots of fun with Carter. Friday he was facing the opposite direction from everyone else on the deadlift platform. Tim told him he could not do that because we're using a left handed deadlift bar, not a right handed one. He bought in to this for about 15 minutes before we finally told him we were fucking with him.

Also, next time you see him tell him not to wear his suit and wrist wraps in the car ride on the way to the gym.

Seanp156

Hahaha... Yeah, one time I saw him walk in the gym, and come over to the racks and his suit was on. I asked him, "Did you put your suit on before you left to get here?" he said, "Yeah, it's not very tight."

I can't wait to talk to him tomorrow.

My Journal

Seanp156

Low Box Squats with Light Bands
45lbs x 12
45lbs x 10
added bands
45lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
235lbs x 6 sets x 2 reps (belt on) - 2 min RI's

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 8
225lbs x 5
275lbs x 3 sets x 6 reps

Standing Ab Pulldowns
100lbs x 8
110lbs x 3 sets x 8 reps

Barbell Curls
65lbs x 5
85lbs x 2 sets x 8 reps
85lbs x 5

stretch

Felt like I held my arch & tucked my elbows under better today, since that's what I was focused on. One thing that's really been bothering me squatting lately is when I'm done with a set, it feels like my wrist tendons are going to snap; even on my 135 warmup sets. I first noticed it about 9 months ago, and it comes and goes, but it was never an issue before then. I've tried various things with my wrist wraps, and finger position on the bar, but none seem to help permanently.

Carter wore his suit in the car ride to the gym, as usual. I told him not to, and got the same response "It's not very tight." "I might as well not have it on." I said, "Why do you then?"... He said, "It's all about the look." even though he wears pants over it.

I said I heard about what Tim told him with the left handed deadlift bar and he said, "Yeah, what a dumbass."

He also referred to Chuck V. as "That Chuck guy."

My Journal

PeteTheGreek

He said Tim's a dumbass or he referred to himself as a dumbass? If he's calling Tim a dumbass we will make him do these until he pukes:

YouTube Video

Seanp156

Yes, he was referring to Tim as a dumbass.

My Journal

PeteTheGreek

You should have never told me that because now we're going to fuck him up until his eyes bleed.

Seanp156

Speed Bench
45lbs x 20
45lbs x 15
95lbs x 8
135lbs x 2
Close Grip
185lbs x 2 sets x 2 reps (wrist wraps)
Mid Grip
185lbs x 2 sets x 2 reps
Wide Grip
185lbs x 2 sets x 2 reps

1-arm DB Rows
80lbs x 5
95lbs x 5 (straps)
110lbs x 3 sets x 5 reps 1.5-2 min RI's

Standing Military Press on Squat Machine (Viking Press)
+90lbs x 5
+140lbs x 5 (wrist wraps)
+180lbs x 3 sets x 5 reps - 1.5 min RI's

Mid/Wide Grip Lat Pulldowns
150lbs x 10
180lbs x 3 sets x 8 reps ~1.5 min RI's

stretch, rotator cuff work & band pull aparts

My Journal

Seanp156

Speed Deadlifts
135lbs x 10
135lbs x 6
185lbs x 3
225lbs x 3 (belt on)
255lbs x 3
255lbs x 5 sets x 2 reps - 1 min RI's

Pull Throughs w/ Rope Grip
150lbs x 10
170lbs x 10
190lbs x 3 sets x 10 reps - PR???

Decline Weighted Situps
+25lbs x 8
+50lbs x 6
+75lbs x 6
+75lbs x 2 sets x 8 reps

Farmer's Walks
75lbs DB's x 3 round trips ~1.5 min RI's, grip was barely holding at the end of 3rd run

stretch & grip work

My Journal

Seanp156

Flat Bench warmups
45lbs x 15
45lbs x 15
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)

3-Board Press
225lbs x 3 (belt on)
265lbs x 3
295lbs x 2
315lbs x 1, missed 2nd
280lbs x 3 (partner forgot to add a 5 on the right side, I didn't notice during the set)
285lbs x 3
285lbs x 4, missed 5th

HS Rear Delt Rows
+140lbs x 8
+180lbs x 3 sets x 10 reps

NG DB Presses
70lbs x 6
85lbs x 6 (wrist wraps on) - PR???
85lbs x 8 - rep PR

Rope Face Pulls on Lat Pulldown
100lbs x 2 sets x 12 reps

Band Tricep Pushdowns
Light & Mini x 15, 12, 10

stretch, rotator cuff work & band pull aparts

Got vids of board presses, upload maybe today.

My Journal

WantItBad

I will be following your log very close. It looks like our numbers are similar or close. I am on my way to 198 from 220 Im about 215 right now.

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

Seanp156

Not a great squat day

Barbell Free Squat
45lbs x 10
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 5
365lbs x 5, form fell apart after first 2-3 reps
365lbs x 2, called it there
315lbs x 2 sets x 5 reps - these were decent form wise

Trap Bar Deadlifts (no belt)
135lbs x 8
225lbs x 6
315lbs x 6
405lbs x 2 sets x 6 reps

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

DB Hammer Curls
40lbs x 2 sets x 8 reps per arm

stretch & grip work

-I'm feeling like I need a deload in the next 1-2 weeks, not sure if I should take it next week, or the following.

My Journal

WantItBad

rather be 5% undertrained than 1% overtrained

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."