Seanp156

Speed Bench
45lbs x 15
45lbs x 15
95lbs x 8
135lbs x 3
Close Grip
155lbs x 2 sets x 3 reps (wrist wraps on)
Mid Grip
155lbs x 2 sets x 3 reps
Wide Grip
155lbs x 2 sets x 3 reps - 1 min RI's

1-arm DB Rows
60lbs x 6
80lbs x 5
95lbs x 3 sets x 8 reps (straps)

Standing Military Press on Squat Machine (Viking Press)
+90lbs x 6
+140lbs x 6
+180lbs x 3 sets x 6 reps (wrist wraps on)

Mid/Wide Grip Lat Pulldowns
150lbs x 8
180lbs x 3 sets x 8 reps

~80 degree declined situps
BW x 20
BW x 10

Cybex Ab Crunch
#10 x 12
#12 x 8

stretch, rotator cuff work & band pull aparts

I was glad to see my weight back around ~209 today.

My Journal

Seanp156

Was feeling generally angry, and strong today and I also decided to deload next week, so I chose to take a heavy deadlift today.

Reverse Average Band Deadlifts
185lbs x 10
275lbs x 5
325lbs x 4 (belt on)
365lbs x 3
435lbs x 1
495lbs x 1
545lbs x 1
600lbs x 1 - PR for reverse band deadlifts

Cybex Leg Press
+180lbs x 10
+270lbs x 6
+360lbs x 6
+450lbs x 6
+540lbs x 2 sets x 8 reps
+540lbs x 10

Decline Situps
+25lbs x 10
+50lbs x 8
+65lbs x 3 sets x 12 reps

stretch

Got videos, I'll upload tonight or sometime this weekend. I noticed my knees came in a little bit.

My Journal

Seanp156

Video:
YouTube - 10-2-09 Deadlift Training

My Journal

Seanp156

Decent bench day, it became very apparent where my sticking point is on the 3rd rep of each set.

Flat Barbell Bench
45lbs x 15
45lbs x 15
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
235lbs x 2 (belt on)
265lbs x 3 sets x 3 reps - "rep" PR

Neutral Grip T-Bar Rows
+45lbs x 10
+90lbs x 8
+115lbs x 3 sets x 8 reps
+115lbs x 10

Flat DB Bench
60lbs x 6
80lbs x 3 sets x 6 reps (wrist wraps on)

Rope Face Pulls on Lat Pulldown
90lbs x 8
110lbs x 2 sets x 8 reps

Band Tricep Pushdowns
Light & Mini x 20
Light & Mini x 12???
Light & Mini x 10

stretch, rotator cuff work & band pull aparts

Deloading next week.

Video:
YouTube - 10-4-09 Bench Training

Still need to get last weeks benching up sometime...

My Journal

WantItBad

Your stance is pretty wide on your deadlifts. I think if you brought your stance in and brought your hands in you could get a few pounds out of that

"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

I know, Pete's mentioned it to me before as well... I've tried it a number of times and it always feel less optimal to me making the weight feel heavier. It feels like I end up using a lot more lower back and less hams, glutes, and hips.

My Journal

Seanp156

First time in equipment in a while. Felt a little sluggish today, both energy wise and speed wise. Went to an "easy" deadlift single, might go for a PR off the floor if I feel good next week.

Barbell Free Squats
45lbs x 3 sets x 12-15 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3
315lbs x 3 (briefs & suit on)
365lbs x 3
405lbs x 2
460lbs x 2
420lbs x 2 sets x 2 reps

Deadlifts off floor
135lbs x 8
225lbs x 5
315lbs x 3
405lbs x 1
455lbs x 1

DB Romanian Deadlifts
80lbs DB's x 8 (straps)
105lbs DB's x 2 sets x 10 reps

Standing Rope Ab Pulldowns
90lbs x 8
100lbs x 3 sets x 10 reps

stretch & grip work

Got a quick edited video of squats post shortly.

Vid:
YouTube - 10-12-09 Squat Training

My Journal

Seanp156

Standing Barbell Military Press
45lbs x 15
45lbs x 12
95lbs x 8
115lbs x 5
145lbs x 3 sets x 6 reps (wrist wraps on)

Pullups
BW x 2 sets x 8 reps
BW x 2 sets x 6 reps

Flat DB Bench
70lbs x 2 sets x 10 reps

Neutral grip T-Bar Rows
+45lbs x 8
+90lbs x 8
+115lbs x 3 sets x 8 reps

stretch, rotator cuff work & band pull aparts

My Journal

Seanp156

Speed deadlifts felt pretty good today, I'm hoping that means a PR Monday.

Speed Deadlifts off floor
135lbs x 10
135lbs x 6
185lbs x 3
225lbs x 3 (belt on)
265lbs x 6 sets x 2 reps - 1 min RI's

Hyper Extensions holding DB
BW x 8
BW + 25lbs x 8
BW +50lbs DB x 3 sets x 10 reps
-Been a while since I've done these, especially holding a DB. I think it works better than an EZ-bar zercher style

Decline Situps
+25lbs x 10
+50lbs x 8
+75lbs x 3 sets x 6 reps

Farmer's Walks
75lbs DB x 2 round trips, ~1.5 min RI between trips

Hyper Extensions w/ mini bands (Jim had them setup so I decided to try them)
1 mini band x 12 reps
2 mini bands x 8 reps

stretch

My Journal

Seanp156

Average Reverse Band Bench
45lbs x 15
added bands
225lbs x 8
225lbs x 3 (wrist wraps on)
275lbs x 3
315lbs x 3
365lbs x 2 sets x 3 reps
365lbs x 2, missed 3rd

HS Rear Delt Rows
+140lbs x 10
+180lbs x 6
+230lbs x 8
+230lbs x 2 sets x 6 reps

Incline DB Press
60lbs x 6
75lbs x 3 sets x 8 reps (wrist wraps on)

Rear Delts flies on Reverse Pec Deck
80lbs x 12
100lbs x 7 + 3... Shitty equipment, the grip came off in my hand and the stack slammed down.
100lbs x 10, switched to a different one

Tricep Pushdowns on Cable machine
80lbs x 10
70lbs x 2 sets x 10 reps

stretch, rotator cuff, band pull aparts & hyper extensions

Did hypers to loosen my back up, felt a little tight today.

My Journal

WantItBad

How far from the top are the bands unloaded?

"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

I don't know, I've never really paid attention to it. My rough guess is ~1.5-2 feet after lockout.

__________________________________________________ ____________

Didn't get the best sleep last night since I had a mid-term today, but my legs and back felt good, so I made up for it with a little caffeine and went for a max pull.

Hyper Extensions
BW x 2 sets x 8 reps for warmup

Conventional Deadlifts from floor
135lbs x 8
135lbs x 6
185lbs x 3
225lbs x 3 (belt on)
295lbs x 2
335lbs x 2
385lbs x 1
465lbs x 1
530lbs x 1 - 20lbs PR

Barbell Free Squats
45lbs x 15
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 2 sets x 8 reps
275lbs x 10
-Went light and "high rep" on these for the sake of doing squats over leg press

Standing Ab Pulldowns
100lbs x 6
110lbs x 3 sets x 8 reps - Lightest 110lbs has felt on these before

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

stretch & grip work

BW was ~212lbs after workout with everything on, heaviest I've been in a while.


Got videos of deadlifts, upload later tonight.

My Journal

Seanp156

Video: YouTube - 10-19-09 Deadlift Training

My Journal

Seanp156

Standing Barbell Military Press
45lbs x 15
45lbs x 12
95lbs x 8
135lbs x 2 (wrist wraps on)
155lbs x 4 sets x 5 reps

Pullups
BW x 3
BW + 25lbs x 3 sets x 5 reps
BW x 8

DB Flat Bench Press
60lbs x 6
75lbs x 10
75lbs x 8
70lbs x 9

Neutral Grip T-Bar Lever Rows
+45lbs x 10
+90lbs x 6
+115lbs x 6
+135lbs x 3 sets x 6 reps

15 mins stationary bike

stretch, rotator cuff & band pull aparts

I'm beat...

My Journal

Seanp156

Barbell Speed Box Squats to Parallel Box
45lbs x 15
45lbs x 12
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
+25lbs x 8
+65lbs DB x 3 sets x 8 reps - felt a lot better than last week

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

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

stretch & grip work

My Journal

Seanp156

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

added 3-Board
225lbs x 3 (belt on)
265lbs x 3
295lbs x 3
295lbs x 3 - no lift offs on all sets to here
295lbs x 3 - only set with a lift off

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

Incline DB Press
60lbs x 6
80lbs x 3 sets x 6 reps (wrist wraps on)

Rear Delt Flies
90lbs x 10
110lbs x 2 sets x 12 reps

Cable Tricep Pushdowns
80lbs x 10
70lbs x 2 sets x 10 reps

stretch, rotator cuff work & band pull aparts

My Journal

Seanp156

Barbell Free Squats
45lbs x 12
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3
315lbs x 3
365lbs x 6 sets x 3 reps

DB Romanian Deadlifts
70lbs x 8
90lbs x 5 (straps)
110lbs x 3 sets x 8 reps

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

Barbell Curls
85lbs x 3 sets x 6 reps

stretch

BW was 213 after workout.

My Journal

Seanp156

Standing Barbell Military Press
45lbs x 12
45lbs x 10
95lbs x 8
115lbs x 4
135lbs x 10 (wrist wraps on)
135lbs x 9
135lbs x 8

Pullups
BW x 8
BW x 8
BW x 7
BW x 6

Flat DB Bench Press
50lbs x 6
70lbs x 10 (wrist wraps on)
70lbs x 10
70lbs x 9

Neutral Grip T-Bar Lever Rows
+45lbs x 8
+90lbs x 8
+115lbs x 3 sets x 12 reps

stretch, rotator cuff work & band pull aparts

My Journal

DangerousK

Nice lifts, man! Great workout!

WantItBad

How much do you think the OH pressing has helped your bench?

"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

Thanks.


I don't know, it's kind of hard to quantify something like that. Overhead pressing's just a good overall exercise, so I've always done it. It's always good to have some vertical pressing in there whether it's military press and/or dips.

My Journal

WantItBad

How is your workout broke down? than ME Bench, DE bench, bench accesory?

"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

Sundays are ME Bench, and Wednesdays are DE Bench/accessory... Usually after ~8 weeks of speed benching, I'll drop speed benches for 4 weeks and just focus on military pressing for a bit.

Somewhat similar for ME/DE squat and deadlift days... Fridays are my DE days, so I'll do a speed lift for whatever my main lift is Monday. If it's the end of a training cycle and I'm going into a deload the next week, sometimes I'll deadlift heavy Friday instead of doing speed work, or do an assistance exercise like front squats. Sometimes my DE and assistance/accessory days are interchangeable, depending on what I think I need more.

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WantItBad

you are in the Powerliftin Capital of the world. You ever thought about going down to London to train with the elite guys or westside or lexen?

"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

Eventually, right now I don't think I'm quite strong enough, plus there's time/money issues.

My Journal

Seanp156

Bench felt off today, speed and form wise... I was half sick Thursday/Friday and didn't eat much Thursday-Saturday.

Flat Barbell Warmups
45lbs x 15
45lbs x 15
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)

added 4-boards
225lbs x 3
275lbs x 2
305lbs x 1
335lbs x 1 - would be a PR, but my ass came off the bench some, so I probably shouldn't count it.
275lbs x 8

HS Rear Delt Rows
+140lbs x 10
+180lbs x 6
+230lbs x 4 sets x 6 reps

Incline DB Presses
55lbs x 6
70lbs x 5 (wrist wraps on)
85lbs x 2 sets x 6 reps - PR

Rear Delt Flies
90lbs x 10
110lbs x 2 sets x 10 reps

Tricep Cable Pushdowns
80lbs x 3 sets x 10 reps

stretch, rotator cuff work & band pull aparts

My Journal

Seanp156

Low Box Squats with Hatfield/Safety Squat bar (65lbs bar)
65lbs x 10
65lbs x 8
165lbs x 6
165lbs x 3
215lbs x 3 (belt on)
255lbs x 3
305lbs x 6 sets x 3 reps
-I need to use this bar more often. Today's the best it's ever felt when I've used it.

DB Romanian Deadlifts
75lbs x 6
95lbs x 6 (straps)
115lbs x 3 sets x 6 reps (straps)

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

Standing DB Hammer Curls
45lbs x 2 sets x 6 reps per arm

stretch

BW's down a few pounds from not eating too much for a few days, but strength seems fine.

Got vids of squats, not sure when I'll have time to upload.

My Journal

fufu

good jorb son sean!

fufu's 1337 Journal

Your diet will set you free.

Seanp156

Vid:
YouTube - 11-2-09 Squat Training

My Journal

Triple Threat

You made those squats look easy.