Sean's going for strength.

Seanp156 · 03-19-2006, 03:16 PM

Quote:

Originally Posted by Archangel

Great Avi my Friend!!!

Thank ya sir.

______________________________

Another good workout today, everything was pretty solid... I realized the last couple times I've done the glute ham, I wasn't getting the full ROM, but I am now

. I was hoping to get 245 on all 4 sets of deadlifts, but that was a little optimistic, I was also hoping to use a hook grip the whole time, but I had to switch to mixed after 3 reps of 245

.

Conventional Deadlifts
245lbs x 6 reps (3 hook, 3 mixed)
245lbs x 6 reps (all mixed from here on)
225lbs x 6 reps
225lbs x 6 reps
60 sec RI's

Front Squats (slowly getting used to these, feels somewhat natural on my shoulders now)
125lbs x 2 sets x 6 reps PB
115lbs x 2 sets x 6 reps
60 sec RI's

Glute Ham Raise
10lbs x 8 reps
BW x 4 sets x 8 reps
60 sec RI's

Hyper Extensions
10lbs x 5 sets x 8 reps
60 sec RI's

Farmer's Walks (first time doing these...didn't count the RI's, but around 2 mins or so)
55lbs DB's x 3 walking down the aisle AND back
I think the aisle's about 50 ft. one way, so each "set" was about 100ft.

stretch.

**CowPimp** · 03-20-2006, 08:17 AM

Workouts look good Sean. I see PBs sprinkled throughout.

Also, go ahead and substitute the declines for the DB presses, surely. That template I wrote up wasn't really set in stone. You could subtitute every exercise. It was just meant to serve as an example of undulating periodization.

How are you benching decline though? I keep my elbows tucked and the bar comes down in the middle of my abs pretty much. It keeps the shoulder strain pretty minimal. The ROM is reduced to some degree, but it lets me move a lot more weight too. Good for the ol' triceps and confidence on the flat bench.

Seanp156 · 03-20-2006, 11:59 AM

Quote:

Originally Posted by CowPimp

Workouts look good Sean. I see PBs sprinkled throughout.

Also, go ahead and substitute the declines for the DB presses, surely. That template I wrote up wasn't really set in stone. You could subtitute every exercise. It was just meant to serve as an example of undulating periodization.

How are you benching decline though? I keep my elbows tucked and the bar comes down in the middle of my abs pretty much. It keeps the shoulder strain pretty minimal. The ROM is reduced to some degree, but it lets me move a lot more weight too. Good for the ol' triceps and confidence on the flat bench.

Thanks pimp. I bench like you described on decline as well, pretty much like I do on flat except for the decreased ROM of course. Still, there's some unusual pain in the shoulders from decline I don't usually get with flat or incline BB.

Seanp156 · 03-20-2006, 08:44 PM

Another really pretty good workout today... I think I kinda hit my stride on this program like I did with Westside... My knees however, are feeling a little worn between the lower workout days, and cardio. I might need to skip wednesday's lower workout, or cut the squats and legpress out... We'll see how it feels then...

At any rate, I was pleased with this workout, especially my endurance throughout it.

Incline DB Press (60's felt suprisingly light)
warmups 45lbs x 6, 55lbs x 3
60lbs x 3 sets x 6 reps
60lbs x 5 reps (5th rep was pretty tough, so I played it safe)
60 sec RI's

Bentover BB Rows
135lbs x 4 sets x 6 reps (hook grip)
60 sec RI's

Dips
BW x 5 sets x 8 reps
60 sec RI's

Push Presses (did these inside a power rack so I could just do a little front squat to catch the bar...
warmups with 45-95lbs
115lbs x 2 reps
125lbs x 1 PB
125lbs x 1 - (Glad I could hit this twice, I'm going to work my way up to getting it for 3 reps, then try for 135lbs x 1 after that)
60 sec RI's

Lat Pulldowns
120lbs x 3 sets x 8 reps
110lbs x 2 sets x 8 reps
60 sec RI's

15 minutes stationary bike
random hill course
8/20 resistance
90 cals
4.08 miles
18.7 avg MPH

stretch.

Archangel · 03-21-2006, 01:59 PM

Solid w/o's my Friend, and many congrats on your PB's too!!!

Seanp156 · 03-21-2006, 02:03 PM

Thanks Arch !

**P-funk** · 03-21-2006, 02:15 PM

good job on the push press. getting up there!

DeadBolt · 03-21-2006, 02:41 PM

Lookin good man glad ya found your groove!

Seanp156 · 03-21-2006, 02:45 PM

Quote:

Originally Posted by DeadBolt

Lookin good man glad ya found your groove!

Thanks DB, I hope I stay in the groove for a while !

Quote:

Originally Posted by P-funk

good job on the push press. getting up there!

Thanks P, the main thing I really had to concentrate on way the leg drive, made the "press" a lot easier, but being able to do a standing military press 105 x 6, and only push-pressing 125 x 1 doesn't seem quite right.

**P-funk** · 03-21-2006, 02:51 PM

Quote:

Originally Posted by Seanp156

Thanks DB, I hope I stay in the groove for a while !

Thanks P, the main thing I really had to concentrate on way the leg drive, made the "press" a lot easier, but being able to do a standing military press 105 x 6, and only push-pressing 125 x 1 doesn't seem quite right.

sounds like your form is off. My push press is usually a good 60+lbs more then my 1RM strict overhead press.

Are you setting the bar on your shoulders at the start so that you transfer force from your legs through the bar? How quick is your dip? You should be really explosive dipping and then driving quickly (like you would if you were to do a vertical jump)....you should be able to accelerate the bar up to about eye level and then either press it out from there if you are push pressing or re-bend the knees for a catch if you are power jerking. To practice my my power coming out of the bottom of the jerk or push press I set the bar on my shoulders (wiht about a 6RM), and just do the dip and drive and when the bar gets to eye level just let it fall back down onto my shoulders, re-set and do another. Do 2-3 of those and then the 3rd or 4th one pop under it and see just how explosive you are with the hips.

Seanp156 · 03-21-2006, 04:58 PM

Hrmmm, sounds good, I guess I'm not exploding up enough with my legs then... I'm just a little worried I'll be able to use too much weight with a lot of leg drive, then I won't be able to balance/control it when I reach the top of the press.

**P-funk** · 03-21-2006, 06:54 PM

Quote:

Originally Posted by Seanp156

Hrmmm, sounds good, I guess I'm not exploding up enough with my legs then... I'm just a little worried I'll be able to use too much weight with a lot of leg drive, then I won't be able to balance/control it when I reach the top of the press.

take the pins out of the squat rack and if you miss it then just fucking dump it and get out of the way. No biggie. It may be loud if you don't have bumpers but fuck it.

I don't know what your training split is but, if you want to get more confident with heavier weights you can do overhead lockouts off the rack pins set at about eye height. Thoser worked really great for me. Overhead lockouts on max effort day and jerks for speed on dynamic effort day.

hope that helps.

Seanp156 · 03-21-2006, 08:52 PM

Quote:

Originally Posted by P-funk

take the pins out of the squat rack and if you miss it then just fucking dump it and get out of the way. No biggie. It may be loud if you don't have bumpers but fuck it.

Heh, I guess I could do that... No, I don't have access to bumpers... I hope doing that wouldn't piss the staff off...

I don't know what your training split is but, if you want to get more confident with heavier weights you can do overhead lockouts off the rack pins set at about eye height. Thoser worked really great for me. Overhead lockouts on max effort day and jerks for speed on dynamic effort day.

My split is Upper/Lower... One upper emphasizes vertical movement, the other, horizontal. Lower, one is quad dominant, the other is ham dominant, but I still have a few exercses from each mixed with each other.

I'm not doing a max/dynamic effort like westside, or any type of particular olympic lifting split... I've never done jerks before either, just hang cleans, hang pulls, and push-presses.

hope that helps.

It gives me some ideas to work with at any rate, thanks.

Oh, and to answer your question a couple posts back, yeah I'm starting with the bar on my shoulders, just like an olympic style front squat.

Archangel · 03-22-2006, 03:18 PM

Too much info for my simple mind LOL!!! Best wishes to you my Friend!!! Hows it goin today???

Seanp156 · 03-22-2006, 03:33 PM

Quote:

Originally Posted by Archangel

Too much info for my simple mind LOL!!! Best wishes to you my Friend!!! Hows it goin today???

Nah Arch, it's not that complicated if you've tried push-presses before. Going pretty well... a little slow.... I think I'm going to take is easy on the squats today and actually use a lower weight than last time I did 8x3 and use a box and work on form mostly... I don't feel like going heavy today.

Archangel · 03-22-2006, 03:37 PM

Good stuff, take it easy, maybe your body's way of sayin slow it down!!! Either way, you'll be just fine!!!

Seanp156 · 03-22-2006, 08:06 PM

Pretty good workout tonight again, did something a little different to work on squats, felt good, and productive...

Box Squats - ~1 ft high box (very tough using this low of a box, I'd planned to use 205, but that wasn't gonna happen)

187lbs x 8 sets x 3 reps
75 sec RI's

SLDL
205lbs x 3 sets x 3 reps

205lbs x 2 sets x 2+1 reps
(grip failed, had to set down and get ahold again. Used a hook grip up until here, the rest are mixed grip alternating each set)

205lbs x 3 sets x 3 reps
75 sec RI's

30 degree Leg Press
320lbs x 3 sets x 10 reps
320lbs x 12 reps (went pretty much to failure, maybe 1 or 2 reps short)
45 sec RI's

Decline Situps
30lbs DB x 4 sets x 10 reps
45 sec RI's

Hang Pulls
85lbs x 2
95lbs x 2
115lbs x 1
115lbs x 1
- Probably could've gone to 125, but I was tired and form would've been absolute shit
didn't keep track of RI's

Gorilla Hang, pinky through middle fingers
BW x 15 seconds
BW x 8 sec

didn't keep track of RI's

stretch

DeadBolt · 03-22-2006, 09:33 PM

What a pansy you are....start moving some real weight

Seanp156 · 03-22-2006, 09:52 PM

Quote:

Originally Posted by DeadBolt

What a pansy you are....start moving some real weight

Archangel · 03-23-2006, 04:52 PM

Wow, that looks like an exhausting w/o BRother Sean!!! Looking KILLER in here my Friend!!!

Seanp156 · 03-24-2006, 08:08 PM

Pretty good workout today, got a new PB =)

Only complaint was on pronated pullups, my wrists bothered me a bit...

Standing Military Press (huge improvement from last 8x3 week)
105lbs x 6 sets x 3 reps
115lbs x 2 sets x 3 reps PB
75 sec RI's

CG Pronated Pullups
4 sets x 3 reps
75 sec RI's

Parallel Grip Pullups
4 sets x 3 reps
75 sec RI's

DB Flat Bench Press (kinda sucks after first set)
50lbs x 10 reps
45lbs x 9 reps
40lbs x 10 reps
35lbs x 10 reps
45 sec RI's

Dorsi Flexor Rows
105lbs x 4 sets x 10 reps
45 sec RI's

Skull Crushers
50lbs x 3 sets x 10 reps
45lbs x 10 reps
45 sec RI's

15 minutes Elliptical
10/20 resistance
212 cals
1.47 miles
_|-|_|-|_ course

stretch

Archangel · 03-25-2006, 09:06 PM

Great PB my Friend, hope the wrists are okay!!!

Seanp156 · 03-25-2006, 10:49 PM

Thanks Arch... my wrists feel fine now, and they did during most of the workout too... It was just after a set of the pronated pullups, they'd hurt, and then after I rested about a minute, they felt fine... They didn't bother me on the parallel grip pullups, the military presses or the DB presses at all...

Archangel · 03-26-2006, 08:49 AM

Quote:

Originally Posted by Seanp156

Thanks Arch... my wrists feel fine now, and they did during most of the workout too... It was just after a set of the pronated pullups, they'd hurt, and then after I rested about a minute, they felt fine... They didn't bother me on the parallel grip pullups, the military presses or the DB presses at all...

Good Stuff!!!

Seanp156 · 03-26-2006, 06:07 PM

Another pretty good workout... Lower back got hammered, but in a good way... I'm getting more and more used to front squats, 135 actually felt pretty light and it's the heaviest I've gone so far.

I was going to do some grip work in the form of farmer's walk, and static holds, but I busted open a new callous on the 4th or 5th set of deadlifts, so the grip work wasn't gonna happen. Stung like hell when I got a shower.

Conventional Deadlifts (mixed grip - left under, right over first 4 sets, left over, right under last 4 sets)
245lbs x 8 sets x 3 reps
75 sec RI's

Front Squats
135lbs x 8 sets x 3 reps PB
75 sec RI's

Glute/Ham Raise
BW x 4 sets x 10 reps
45 sec RI's

Hyper Extensions
10lbs x 4 sets x 10 reps
45 sec RI's

stretch

03-20-2006, 08:17 AM	#1502
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	Workouts look good Sean. I see PBs sprinkled throughout. Also, go ahead and substitute the declines for the DB presses, surely. That template I wrote up wasn't really set in stone. You could subtitute every exercise. It was just meant to serve as an example of undulating periodization. How are you benching decline though? I keep my elbows tucked and the bar comes down in the middle of my abs pretty much. It keeps the shoulder strain pretty minimal. The ROM is reduced to some degree, but it lets me move a lot more weight too. Good for the ol' triceps and confidence on the flat bench.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

03-20-2006, 08:44 PM	#1504
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,184 Photos: 11	Upper 2 Week C Another really pretty good workout today... I think I kinda hit my stride on this program like I did with Westside... My knees however, are feeling a little worn between the lower workout days, and cardio. I might need to skip wednesday's lower workout, or cut the squats and legpress out... We'll see how it feels then... At any rate, I was pleased with this workout, especially my endurance throughout it. Incline DB Press (60's felt suprisingly light) warmups 45lbs x 6, 55lbs x 3 60lbs x 3 sets x 6 reps 60lbs x 5 reps (5th rep was pretty tough, so I played it safe) 60 sec RI's Bentover BB Rows 135lbs x 4 sets x 6 reps (hook grip) 60 sec RI's Dips BW x 5 sets x 8 reps 60 sec RI's Push Presses (did these inside a power rack so I could just do a little front squat to catch the bar... warmups with 45-95lbs 115lbs x 2 reps 125lbs x 1 PB 125lbs x 1 - (Glad I could hit this twice, I'm going to work my way up to getting it for 3 reps, then try for 135lbs x 1 after that) 60 sec RI's Lat Pulldowns 120lbs x 3 sets x 8 reps 110lbs x 2 sets x 8 reps 60 sec RI's 15 minutes stationary bike random hill course 8/20 resistance 90 cals 4.08 miles 18.7 avg MPH stretch. Last edited by Seanp156 : 03-20-2006 at 09:43 PM.
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03-21-2006, 01:59 PM	#1505
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Solid w/o's my Friend, and many congrats on your PB's too!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

03-21-2006, 02:03 PM	#1506
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,184 Photos: 11	Thanks Arch !
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03-21-2006, 02:15 PM	#1507
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	good job on the push press. getting up there!
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-21-2006, 02:41 PM	#1508
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,301	Lookin good man glad ya found your groove!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

03-21-2006, 04:58 PM	#1511
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,184 Photos: 11	Hrmmm, sounds good, I guess I'm not exploding up enough with my legs then... I'm just a little worried I'll be able to use too much weight with a lot of leg drive, then I won't be able to balance/control it when I reach the top of the press.
	My Journal

03-22-2006, 03:18 PM	#1514
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Too much info for my simple mind LOL!!! Best wishes to you my Friend!!! Hows it goin today???
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

03-22-2006, 03:37 PM	#1516
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Good stuff, take it easy, maybe your body's way of sayin slow it down!!! Either way, you'll be just fine!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

03-22-2006, 08:06 PM	#1517
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,184 Photos: 11	Lower 1 Week A Pretty good workout tonight again, did something a little different to work on squats, felt good, and productive... Box Squats - ~1 ft high box (very tough using this low of a box, I'd planned to use 205, but that wasn't gonna happen) 187lbs x 8 sets x 3 reps 75 sec RI's SLDL 205lbs x 3 sets x 3 reps 205lbs x 2 sets x 2+1 reps (grip failed, had to set down and get ahold again. Used a hook grip up until here, the rest are mixed grip alternating each set) 205lbs x 3 sets x 3 reps 75 sec RI's 30 degree Leg Press 320lbs x 3 sets x 10 reps 320lbs x 12 reps (went pretty much to failure, maybe 1 or 2 reps short) 45 sec RI's Decline Situps 30lbs DB x 4 sets x 10 reps 45 sec RI's Hang Pulls 85lbs x 2 95lbs x 2 115lbs x 1 115lbs x 1 - Probably could've gone to 125, but I was tired and form would've been absolute shit didn't keep track of RI's Gorilla Hang, pinky through middle fingers BW x 15 seconds BW x 8 sec didn't keep track of RI's stretch
	My Journal

03-22-2006, 09:33 PM	#1518
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,301	What a pansy you are....start moving some real weight
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

03-23-2006, 04:52 PM	#1520
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Wow, that looks like an exhausting w/o BRother Sean!!! Looking KILLER in here my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

03-24-2006, 08:08 PM	#1521
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,184 Photos: 11	Upper 1 Week A Pretty good workout today, got a new PB =) Only complaint was on pronated pullups, my wrists bothered me a bit... Standing Military Press (huge improvement from last 8x3 week) 105lbs x 6 sets x 3 reps 115lbs x 2 sets x 3 reps PB 75 sec RI's CG Pronated Pullups 4 sets x 3 reps 75 sec RI's Parallel Grip Pullups 4 sets x 3 reps 75 sec RI's DB Flat Bench Press (kinda sucks after first set) 50lbs x 10 reps 45lbs x 9 reps 40lbs x 10 reps 35lbs x 10 reps 45 sec RI's Dorsi Flexor Rows 105lbs x 4 sets x 10 reps 45 sec RI's Skull Crushers 50lbs x 3 sets x 10 reps 45lbs x 10 reps 45 sec RI's 15 minutes Elliptical 10/20 resistance 212 cals 1.47 miles _\|-\|_\|-\|_ course stretch
	My Journal

03-25-2006, 09:06 PM	#1522
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Great PB my Friend, hope the wrists are okay!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

03-25-2006, 10:49 PM	#1523
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,184 Photos: 11	Thanks Arch... my wrists feel fine now, and they did during most of the workout too... It was just after a set of the pronated pullups, they'd hurt, and then after I rested about a minute, they felt fine... They didn't bother me on the parallel grip pullups, the military presses or the DB presses at all...
	My Journal

03-26-2006, 06:07 PM	#1525
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,184 Photos: 11	Lower 1 Week A Another pretty good workout... Lower back got hammered, but in a good way... I'm getting more and more used to front squats, 135 actually felt pretty light and it's the heaviest I've gone so far. I was going to do some grip work in the form of farmer's walk, and static holds, but I busted open a new callous on the 4th or 5th set of deadlifts, so the grip work wasn't gonna happen. Stung like hell when I got a shower. Conventional Deadlifts (mixed grip - left under, right over first 4 sets, left over, right under last 4 sets) 245lbs x 8 sets x 3 reps 75 sec RI's Front Squats 135lbs x 8 sets x 3 reps PB 75 sec RI's Glute/Ham Raise BW x 4 sets x 10 reps 45 sec RI's Hyper Extensions 10lbs x 4 sets x 10 reps 45 sec RI's stretch
	My Journal