Sean's going for strength.

fufu · 05-11-2006, 11:53 PM

If you need a bunch of lockpicks, go to the Imperial City prison and pick the big gate lock and go down to the stairs to the guy sleeping behind the prison on the grass.

Seanp156 · 05-12-2006, 01:47 PM

Pretty tiring workout today...

Speed Box Squats (10-12" box)
45lbs x 8
95lbs x 2
135lbs x 3
155lbs x 2 (warmups to here)
175lbs x 8 sets x 2 reps - started to feel fairl heavy on the traps for some reason...)

Trap Bar Deadlifts
135lbs x 6
185lbs x 4 (warmups to here)
225lbs x 8
245lbs x 8 (wasn't too difficult except for stamina... I actually seem to feel these in my quads more than BB deadlifts, would that make sense given the change in the center of gravity?)

Front Squats
45lbs x 6
95lbs x 4
135lbs x 2 (warmups to here)
155lbs x 6
135lbs x 8 - didn't feel like going to 175 today, deadlifts killed me

Hyper Extensions
25lbs x 3 sets x 10 reps

Cable Crunches
130lbs x 20
140lbs x 15
150lbs x 10

stretch

I bought some heavy resistance cables from the gym's shop today so I don't have to rely on the cabinet in the stretching room being open to have access to them for rotar cuff work....

fufu · 05-12-2006, 05:27 PM

Quote:

Originally Posted by Seanp156

Pretty tiring workout today...

Speed Box Squats (10-12" box)
45lbs x 8
95lbs x 2
135lbs x 3
155lbs x 2 (warmups to here)
175lbs x 8 sets x 2 reps - started to feel fairl heavy on the traps for some reason...)

Trap Bar Deadlifts
135lbs x 6
185lbs x 4 (warmups to here)
225lbs x 8
245lbs x 8 (wasn't too difficult except for stamina... I actually seem to feel these in my quads more than BB deadlifts, would that make sense given the change in the center of gravity?)

Front Squats
45lbs x 6
95lbs x 4
135lbs x 2 (warmups to here)
155lbs x 6
135lbs x 8 - didn't feel like going to 175 today, deadlifts killed me

Hyper Extensions
25lbs x 3 sets x 10 reps

Cable Crunches
130lbs x 20
140lbs x 15
150lbs x 10

stretch

I bought some heavy resistance cables from the gym's shop today so I don't have to rely on the cabinet in the stretching room being open to have access to them for rotar cuff work....

Nice session.

What do you do with the cables to work on your rotator cuffs?

Seanp156 · 05-12-2006, 05:32 PM

Quote:

Originally Posted by fufu

Nice session.

What do you do with the cables to work on your rotator cuffs?

Internal & external rotations I believe is what they're called.

You can also do rows/presses with them too.

fufu · 05-12-2006, 05:49 PM

Quote:

Originally Posted by Seanp156

Internal & external rotations I believe is what they're called.

You can also do rows/presses with them too.

ooo me likey.

yellowmoomba · 05-12-2006, 07:33 PM

The trap bar deads definitely hit your quads more than regular deads. How's you like 'em ?

**CowPimp** · 05-12-2006, 08:37 PM

Quote:

Originally Posted by yellowmoomba

The trap bar deads definitely hit your quads more than regular deads. How's you like 'em ?

Yes indeed.

Seanp156 · 05-12-2006, 08:56 PM

Quote:

Originally Posted by yellowmoomba

The trap bar deads definitely hit your quads more than regular deads. How's you like 'em ?

I liked them pretty well actually, I think I might incorporate them as in ME lift when I switch to deadlifts in 2-3 weeks.

Seanp156 · 05-13-2006, 07:29 PM

Weight was 178.9 this morning (my normal weight in day of the week) ... I'm actually surprised I didn't weight more after having bumped my cals back to maintenance after cutting.

Seanp156 · 05-14-2006, 12:50 PM

Pretty good workout today... I encountered something odd in my gym today... There were about 10 guys benching... All of them were powerlifters, and there were using the Westside program and it was their ME day.... They were very strong, we're talking 4-5 plates on each side for board presses... I asked one of them when they trained and he said sunday at 10 am, and wednesday at 6pm...

They're primarily bench competitors, most of them don't do squats or deads, but they invited me to train bench with them. I won't be able to on wednesday because of class, but I could on sundays. If I do though, I'll have to switch my ME bench day to Sunday, and my DE day to wenesday... What do you guys think? Should I train with them on my ME bench day, or no?

Anyway....

Speed Bench Presses
45lbs x 6
95lbs x 3 (warmups to here)
135lbs x 8 sets x 3 reps - on the last 2 or 3 sets, I used a closer grip than what I was using (pinkies about an inch in from the rings) and it felt much better, not only on the shoulders, but there was extra springiness too which made things feel much easier, I'll have to remember to use a closer grip on my ME day...

DB Incline Press
55lbs x 4 (warmup)
70lbs x 6
65lbs x 7

DB Rows
60lbs x 4 (warmup)
70lbs x 4 sets x 6 reps (each arm)

Dips
BW + 25lbs x 3 (warmup)
BW + 45lbs x 8
BW + 45lbs x 6 - Stick with 45 until I can get two sets of 8, then up it to 50 or 55
BW x 11

over-hand Pullups
BW x 4
BW x 4
BW x 4

Parallel grip pullups
BW x 4

Machine Rows
110lbs x 12
140lbs x 6

Static BB holds
225lbs x 9 sec
205lbs x 13 sec

Static DB holds
80lbs x 28 sec
70lbs x 46 sec

preacher curls (gheyness)
50lbs x 12
60lbs x 6

10 mins stationary bike

stretch + rotar cuff work

fufu · 05-14-2006, 01:06 PM

Nice workout, are you still holding the db's between your feet when you do dips?

Seanp156 · 05-14-2006, 01:35 PM

Quote:

Originally Posted by fufu

Nice workout, are you still holding the db's between your feet when you do dips?

Ha, no our gym has a chain belt, which I always use, so I use plates.

fufu · 05-14-2006, 01:41 PM

Quote:

Originally Posted by Seanp156

Ha, no our gym has a chain belt, which I always use, so I use plates.

ohhh. I need one of those.

Burner02 · 05-14-2006, 04:40 PM

Quote:

Originally Posted by Seanp156

Ha, no our gym has a chain belt, which I always use, so I use plates.

Nice dips!

Seanp156 · 05-14-2006, 04:50 PM

Quote:

Originally Posted by Burner02

Nice dips!

Thank ya, my pullups can use a LOT of work though... For whatever reason, when I use an overhand grip with pullups, my wrists feel like they're going to snap off when I'm finished with a set...

Burner02 · 05-14-2006, 05:02 PM

I used to use straps/hooks when I did pull ups...might wanna give that a whirl?
My pull ups are sucking wind right now too...

Seanp156 · 05-14-2006, 05:04 PM

Quote:

Originally Posted by Burner02

I used to use straps/hooks when I did pull ups...might wanna give that a whirl?
My pull ups are sucking wind right now too...

Yeah, I used straps for one set on either wednesday, or last sunday, can't remember... I also can't remember if it helped the feeling in my wrists or not

.

Burner02 · 05-14-2006, 06:10 PM

I have a pair of versa grips. Better than straps.
http://www.versagrips.com/

Seanp156 · 05-14-2006, 08:08 PM

Just thought some of you might be interested... This trainer is in my gym all the time training many different people including fitness competitors, and bodybuilding competitors... I usually see him there every time I go... If not, then at least 2 times a week.

http://www.mikedaviesfitness.com/bio.htm

**CowPimp** · 05-14-2006, 11:58 PM

I would definitely take that oppurtunity to train with those guys if you can swing it schedule wise. Training with some high level benchers with similar goals could make a great deal of difference!

AndrewSS · 05-15-2006, 01:47 AM

thuper duper workouts sean, you need to force me to make a decent bulk diet whilst im home...

Seanp156 · 05-15-2006, 09:26 AM

Quote:

Originally Posted by AndrewSS

thuper duper workouts sean, you need to force me to make a decent bulk diet whilst im home...

Thanks andrew, where the hell have you been???

I can't force you to do a bulk diet, but I can give you my old one if you want...

Quote:

Originally Posted by CowPimp

I would definitely take that oppurtunity to train with those guys if you can swing it schedule wise. Training with some high level benchers with similar goals could make a great deal of difference!

I can work with them on sundays, but wednesday is out of the question until school's over... So, if I'm going to train with them this coming sunday, should I do my ME day on wednesday like normal, or do DE again so I'm not doing ME twice this week?

Weight was 177.6 this morning... Damn I'm a light little feller... In a way, I want to bulk again now

.

AndrewSS · 05-15-2006, 11:28 AM

yeah, what was your diet (I know you have basically told me this) but type it out maybe... I wanna see it again, I should construct one essentially just like it probably.

Seanp156 · 05-15-2006, 01:43 PM

Quote:

Originally Posted by AndrewSS

yeah, what was your diet (I know you have basically told me this) but type it out maybe... I wanna see it again, I should construct one essentially just like it probably.

I'll post it in your journal...

______________________________

Pretty decent workout today...

Parallel Squats
45lbs x 6
135lbs x 6
165lbs x 4
185lbs x 3
205lbs x 2
225lbs x 1
255lbs x 1 (warmups to here)
275lbs x 3 PB- New 3RM, old was 255 x 3

Glute/Ham raise
25lbs x 3 sets x 10 reps PB

Leg Press - I use a low on the pad, narrow stance
180lbs x 6
270lbs x 4 (warmups to here)
430lbs x 7 PB
360lbs x 8

Rack Deadlifts
135lbs x 6
185lbs x 4
205lbs x 2
225lbs x 1
255lbs x 1
285lbs x 1 (warmups to here)
305lbs x 6 PB
275lbs x 6

Knee Raises
BW + 15lbs x 2 sets x 10 reps

Leg Raises
BW x 10 reps

stretch

Archangel · 05-15-2006, 03:31 PM

Great last 2 w/o's BRother Sean, strong lifts in here!!!

Burner02 · 05-15-2006, 04:50 PM

Quote:

Originally Posted by Seanp156

Parallel Squats
45lbs x 6
135lbs x 6
165lbs x 4
185lbs x 3
205lbs x 2
225lbs x 1
255lbs x 1 (warmups to here)
275lbs x 3 PB- New 3RM, old was 255 x 3

way to go on the squats! I better get busy....you-r-catching up to me...

fufu · 05-15-2006, 05:48 PM

Awesome rack deads and squats.

Seanp156 · 05-15-2006, 06:49 PM

Quote:

Originally Posted by Archangel

Great last 2 w/o's BRother Sean, strong lifts in here!!!

Thank ya sir

Quote:

Originally Posted by Burner02

way to go on the squats! I better get busy....you-r-catching up to me...

Thanks, I find it odd that I'm actually more comfortable once I get to 225+ than on my light warmup sets.

Quote:

Originally Posted by fufu

Awesome rack deads and squats.

Thank ya fufu, now if I could just get my pressing strength up to par

Burner02 · 05-15-2006, 07:40 PM

Quote:

Originally Posted by Seanp156

Thanks, I find it odd that I'm actually more comfortable once I get to 225+ than on my light warmup sets.

me too..maybe 'cause u are now paying more attention?(if that makes sense?)

fufu · 05-15-2006, 08:07 PM

Quote:

Originally Posted by Seanp156

Thank ya fufu, now if I could just get my pressing strength up to par

Yeah, me too, hey?

05-11-2006, 11:53 PM	#1861
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	If you need a bunch of lockpicks, go to the Imperial City prison and pick the big gate lock and go down to the stairs to the guy sleeping behind the prison on the grass. fufu's 1337 Journal Your diet will set you free.

05-12-2006, 01:47 PM	#1862
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	DE Squat Pretty tiring workout today... Speed Box Squats (10-12" box) 45lbs x 8 95lbs x 2 135lbs x 3 155lbs x 2 (warmups to here) 175lbs x 8 sets x 2 reps - started to feel fairl heavy on the traps for some reason...) Trap Bar Deadlifts 135lbs x 6 185lbs x 4 (warmups to here) 225lbs x 8 245lbs x 8 (wasn't too difficult except for stamina... I actually seem to feel these in my quads more than BB deadlifts, would that make sense given the change in the center of gravity?) Front Squats 45lbs x 6 95lbs x 4 135lbs x 2 (warmups to here) 155lbs x 6 135lbs x 8 - didn't feel like going to 175 today, deadlifts killed me Hyper Extensions 25lbs x 3 sets x 10 reps Cable Crunches 130lbs x 20 140lbs x 15 150lbs x 10 stretch I bought some heavy resistance cables from the gym's shop today so I don't have to rely on the cabinet in the stretching room being open to have access to them for rotar cuff work.... My Journal

05-12-2006, 07:33 PM	#1866
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	The trap bar deads definitely hit your quads more than regular deads. How's you like 'em ? http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

05-13-2006, 07:29 PM	#1869
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Weight was 178.9 this morning (my normal weight in day of the week) ... I'm actually surprised I didn't weight more after having bumped my cals back to maintenance after cutting. My Journal

05-14-2006, 12:50 PM	#1870
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	DE Bench Pretty good workout today... I encountered something odd in my gym today... There were about 10 guys benching... All of them were powerlifters, and there were using the Westside program and it was their ME day.... They were very strong, we're talking 4-5 plates on each side for board presses... I asked one of them when they trained and he said sunday at 10 am, and wednesday at 6pm... They're primarily bench competitors, most of them don't do squats or deads, but they invited me to train bench with them. I won't be able to on wednesday because of class, but I could on sundays. If I do though, I'll have to switch my ME bench day to Sunday, and my DE day to wenesday... What do you guys think? Should I train with them on my ME bench day, or no? Anyway.... Speed Bench Presses 45lbs x 6 95lbs x 3 (warmups to here) 135lbs x 8 sets x 3 reps - on the last 2 or 3 sets, I used a closer grip than what I was using (pinkies about an inch in from the rings) and it felt much better, not only on the shoulders, but there was extra springiness too which made things feel much easier, I'll have to remember to use a closer grip on my ME day... DB Incline Press 55lbs x 4 (warmup) 70lbs x 6 65lbs x 7 DB Rows 60lbs x 4 (warmup) 70lbs x 4 sets x 6 reps (each arm) Dips BW + 25lbs x 3 (warmup) BW + 45lbs x 8 BW + 45lbs x 6 - Stick with 45 until I can get two sets of 8, then up it to 50 or 55 BW x 11 over-hand Pullups BW x 4 BW x 4 BW x 4 Parallel grip pullups BW x 4 Machine Rows 110lbs x 12 140lbs x 6 Static BB holds 225lbs x 9 sec 205lbs x 13 sec Static DB holds 80lbs x 28 sec 70lbs x 46 sec preacher curls (gheyness) 50lbs x 12 60lbs x 6 10 mins stationary bike stretch + rotar cuff work My Journal Last edited by Seanp156 : 05-14-2006 at 04:49 PM.

05-14-2006, 01:06 PM	#1871
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Nice workout, are you still holding the db's between your feet when you do dips? fufu's 1337 Journal Your diet will set you free.

05-14-2006, 05:02 PM	#1876
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	I used to use straps/hooks when I did pull ups...might wanna give that a whirl? My pull ups are sucking wind right now too... Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

05-14-2006, 06:10 PM	#1878
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	I have a pair of versa grips. Better than straps. http://www.versagrips.com/ Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

05-14-2006, 08:08 PM	#1879
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Just thought some of you might be interested... This trainer is in my gym all the time training many different people including fitness competitors, and bodybuilding competitors... I usually see him there every time I go... If not, then at least 2 times a week. http://www.mikedaviesfitness.com/bio.htm My Journal

05-14-2006, 11:58 PM	#1880
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	I would definitely take that oppurtunity to train with those guys if you can swing it schedule wise. Training with some high level benchers with similar goals could make a great deal of difference! The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

05-15-2006, 01:47 AM	#1881
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	thuper duper workouts sean, you need to force me to make a decent bulk diet whilst im home... Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

05-15-2006, 11:28 AM	#1883
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	yeah, what was your diet (I know you have basically told me this) but type it out maybe... I wanna see it again, I should construct one essentially just like it probably. Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

05-15-2006, 03:31 PM	#1885
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,531 Photos: 4	Great last 2 w/o's BRother Sean, strong lifts in here!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-15-2006, 05:48 PM	#1887
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Awesome rack deads and squats. fufu's 1337 Journal Your diet will set you free.

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