Sean's going for strength.

fUnc17 · 06-13-2006, 02:10 PM

when i first pulled 5 plates, it took me a good 5 seconds to grind it out to lockout. you look like you can do more still, but be careful. dont sacrifice form... believe me it is not worth it. i learned the hard way. BABY steps!!

looks like you could sit down a little further and utilize alot more glutes. try sitting back a little more on your heels and pumping your chest out. also try to fire your p-chain in the right order (not saying you dont already, only you know if you are). when i learned to stop pulling flat footed, i was able to pull more weight, much faster and with stricter form than before.

fufu · 06-13-2006, 02:31 PM

Quote:

Originally Posted by Seanp156

Thanks, but I'm a little hesitant... 355 felt very heavy to my back... I'll probably just have to go for one PB at a time from now on in the same night.

Yeah you are doing great anyways, don't want to hurt yourself. I just switched over to a sumo stance and it really takes alot of pressure of my lower back.

Seanp156 · 06-13-2006, 04:56 PM

Quote:

Originally Posted by fufu

Yeah you are doing great anyways, don't want to hurt yourself. I just switched over to a sumo stance and it really takes alot of pressure of my lower back.

Yeah, I've tried sumo a couple times and really like how it didn't stress the lower back as much, but my hip flexors get raped when I use a sumo stance...

**CowPimp** · 06-14-2006, 03:45 AM

Quote:

Originally Posted by Seanp156

What would you recommend? I still need to do some form of deadlifts, because I was planning on working on them for 5 weeks since I worked on squats for the past 5 weeks before deads...

Just use a different variation. A sumo stance would work well. You could also do a platform deadlift or rack deadlift. Box squats seem to have some good carryover to your deadlift too. If you feel comfortable with it, some good mornings would work well also.

Seanp156 · 06-14-2006, 01:08 PM

Pretty good workout overall today...

Speed Bench Press
45lbs x 8
95lbs x 6 (warmups)
135lbs x 8 sets x 3 reps

DB Incline Press
55lbs x 4 (warmup)
70lbs x 2 sets x 6 reps

BB Rows
45lbs x 10
95lbs x 10 (warmups)
135lbs x 12
155lbs x 2 sets x 10 reps
175lbs x 5 PB???? Not sure.... Best I've gotten in recent memory though

Push Presses
45lbs x 8
85lbs x 5 (warmups)
95lbs x 6
115lbs x 2 sets x 4 reps (shoulders were feeling tight, so I didn't go heavier)

Chinups
BW x 6
BW x 4+1
BW x 4
BW x 3.5

15 mins stationary bike
10/20 resistance
random hill course
~104 cals
3.88 miles

stretch + rotar cuff work

Archangel · 06-14-2006, 03:12 PM

Strength is really coming up, looking Strong, Great PB too!!!

fufu · 06-14-2006, 03:48 PM

When are you going to go for another bench PR?

Seanp156 · 06-14-2006, 09:48 PM

Quote:

Originally Posted by Archangel

Strength is really coming up, looking Strong, Great PB too!!!

Thanks sir.

Quote:

Originally Posted by fufu

When are you going to go for another bench PR?

I have no idea, I usually just go with what the PLer's are doing on a given day......

gwcaton · 06-15-2006, 07:48 AM

whats going on in here ?

Seanp156 · 06-15-2006, 09:56 AM

Quote:

Originally Posted by gwcaton

whats going on in here ?

Lots

Gotta get ready for work now though...

Burner02 · 06-15-2006, 10:00 AM

did u get that job at the coffee house?

Pylon · 06-15-2006, 10:33 AM

Hang on...free coffee? Surely I need to go to Ohio fo something.... (And yes, I will travel to far away places for free coffee...)

Seanp156 · 06-15-2006, 06:48 PM

Quote:

Originally Posted by Burner02

did u get that job at the coffee house?

Yep, I did.

Quote:

Originally Posted by Pylon

Hang on...free coffee? Surely I need to go to Ohio fo something.... (And yes, I will travel to far away places for free coffee...)

Hahaha... Yeah it's good coffee... I don't know if I can guarantee it'd be free this early in my employment though

.

Archangel · 06-15-2006, 07:51 PM

Hmmmmmmm, road trip!!! You planning on going to the Arnold next year, I know it's early, BUT it'll be here before we know it!!!

Burner02 · 06-15-2006, 08:15 PM

Quote:

Originally Posted by Seanp156

Yep, I did.

Hahaha... Yeah it's good coffee... I don't know if I can guarantee it'd be free this early in my employment though

.

congrats!
(the Foamy 'training' videos worked..didn't they? )

If I make it tothe Arnold next spring....I'll take a large white chocolate mocha, please!

Seanp156 · 06-15-2006, 08:22 PM

Quote:

Originally Posted by Archangel

Hmmmmmmm, road trip!!! You planning on going to the Arnold next year, I know it's early, BUT it'll be here before we know it!!!

Hehe, most likely... I've made it there the past two years, and plan to next year, but who knows what I'll be doing then!

Quote:

Originally Posted by Burner02

congrats!
(the Foamy 'training' videos worked..didn't they? )

If I make it tothe Arnold next spring....I'll take a large white chocolate mocha, please!

Nice choice sir.

Plain mocha's are my fav...I try and limit it to about 1 per week though, they're loaded with sugar...

Burner02 · 06-15-2006, 08:29 PM

I'm less than that....but...my boss at the club is buying me one as soon as I get to the club on Friday night....I love caffeine before gettin' to work!

Seanp156 · 06-15-2006, 08:31 PM

Quote:

Originally Posted by Burner02

I'm less than that....but...my boss at the club is buying me one as soon as I get to the club on Friday night....I love caffeine before gettin' to work!

What do you mean by that? You have less than me, or you're less self-discipline wise?

Burner02 · 06-15-2006, 09:06 PM

oops...my adult ADD kicked in....I don't go to Starbucks very often...
the 'venti'..white chocolate mocha w/ whip cream (gotta have it) is over 800cals..and MASS sugar....

Seanp156 · 06-16-2006, 01:25 PM

Pretty good workout today... My lower back got hammered...

Speed Deadlifts
135lbs x 6 slow reps
135lbs x 2 + 2 fast reps from here on
165lbs x 2
185lbs x 2
215lbs x 8 sets x 2 reps

Romanian Deadlifts
135lbs x 6
185lbs x 3 (warmup)
225lbs x 12 PB - 8 reps last week, dunno what happened...
225lbs x 7

Front Squats
45lbs x 8
45lbs x 5
95lbs x 6 (warmups)
135lbs x 8
155lbs x 8
175lbs x 4

Hyper Extensions
25lbs plate x 3 sets x 10 reps

Cable Crunches
130lbs x 20
150lbs x 20
170lbs x 10 PB??? I dunno...

stretch

Sunday's going to be interesting... I'll be having my ME Bench day in the morning, and then for fathers day we're going target shooting (disc & shotgun style). I might take my lifting session fairly easy on the pushing work besides the ME lift.

fufu · 06-16-2006, 05:11 PM

noice RDL's. High reps are rapage on the grip.

Seanp156 · 06-16-2006, 05:18 PM

Quote:

Originally Posted by fufu

noice RDL's. High reps are rapage on the grip.

Thanks, though I usually use a mixed grip for anything over 205...

DeadBolt · 06-16-2006, 05:30 PM

Lookin good man awsome numbers!

mmmmm caffien...I've been drinking 5-6 expressos a day just to get by!

Seanp156 · 06-16-2006, 05:39 PM

Quote:

Originally Posted by DeadBolt

Lookin good man awsome numbers!

mmmmm caffien...I've been drinking 5-6 expressos a day just to get by!

Thanks DB. 5-6 expressos a day

. I can't imagine... hehe.

Seanp156 · 06-18-2006, 10:50 AM

Pretty good workout, did extra pulling work, and cut some pulling out b/c of ME work, and going shooting pretty much immediatly after... I don't even think I have time to shower.

Paul gave me an old set of wrist wraps he had that were extra, so I won't have to buy any

.

Flat BB Bench (warmups)
45lbs x 8
45lbs x 8

Black Bands
45lbs x 10
95lbs x 6 (warmups)
4 sets of 115lbs x 6 ... Pause for 6 sec ~2-3 inches up, press, 115lbs x 3, Pause for 6 sec ~2-3 inches up, press

Had some spotter assistance... These sets were killer... Pinkies on the rings

3 Board Press with Black Bands, index on the rings
135lbs x 5
155lbs x 5
155lbs x 5

T-Bar Rows
45lbs x 10
70lbs x 12
90lbs x 10

Standing BB Press
45lbs x 8
75lbs x 5 (warmups)
95lbs x 7
95lbs x 5

DB Rows
55lbs x 5 (warmup)
65lbs x 3 sets x 8 reps

Lat Pulldowns
130lbs x 8
120lbs x 8
120lbs x 10

Rotar Cuff work

fufu · 06-18-2006, 11:01 AM

Looks like you are getting some leet training sessions with those guys. Your bench is probably gonna blow up. Where do you normally put your hands on the bar when going for a ME?

Seanp156 · 06-18-2006, 11:33 AM

I've been using pinkies on the ring for a LONG time, but Paul wants me to use a wider grip since I'm benching raw... The reason being is with a narrow grip your shoulders are stressed more (hence part of the reason bench shirts exist, to support your shoulders), along with your triceps... He wants my chest to get stronger to help with my triceps...

I can't remember what grip I used for 255, but I think it was pinkies on the rings.

fUnc17 · 06-18-2006, 12:02 PM

pinky on the rings, pretty narrow. i have my index fingers on the rings. how tall are you?

**CowPimp** · 06-18-2006, 05:27 PM

I use pinkies in the rings too. I'll save my shoulders; fuck my ego. Heh. Actually, the rings are more narrow at my new gym, so now it's middle fingers on the rings.

Seanp156 · 06-18-2006, 07:08 PM

Quote:

Originally Posted by fUnc17

pinky on the rings, pretty narrow. i have my index fingers on the rings. how tall are you?

I'm 5'10" Not tall, not short...

Quote:

Originally Posted by CowPimp

I use pinkies in the rings too. I'll save my shoulders; fuck my ego. Heh. Actually, the rings are more narrow at my new gym, so now it's middle fingers on the rings.

From what Paul's telling me, a narrow grip will lead to problems at heavier weights... Especially for a raw bencher.

Anyway, disc shooting was AWESOME... I had a lot of fun... Since it was my first time ever firing a shotgun, I got 5 practice shots... I made 4/5 including my very first shot.

Each round each person takes a total of 25 shots, but you wait your turn after each shot... The first round we didn't keep track, the second round I made 14/25, and the third round I made 21/25 which was more than the guy who invited us to go and shoots regularly. He made 18/25 that round.

I might end up getting my own gun when I save up some money...

I used the Beretta AL391 (12 gauge)

06-13-2006, 02:10 PM	#2071
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,872 Photos: 10	when i first pulled 5 plates, it took me a good 5 seconds to grind it out to lockout. you look like you can do more still, but be careful. dont sacrifice form... believe me it is not worth it. i learned the hard way. BABY steps!! looks like you could sit down a little further and utilize alot more glutes. try sitting back a little more on your heels and pumping your chest out. also try to fire your p-chain in the right order (not saying you dont already, only you know if you are). when i learned to stop pulling flat footed, i was able to pull more weight, much faster and with stricter form than before. Heres how I train. Strength Edge

06-14-2006, 01:08 PM	#2075
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	DE Bench Pretty good workout overall today... Speed Bench Press 45lbs x 8 95lbs x 6 (warmups) 135lbs x 8 sets x 3 reps DB Incline Press 55lbs x 4 (warmup) 70lbs x 2 sets x 6 reps BB Rows 45lbs x 10 95lbs x 10 (warmups) 135lbs x 12 155lbs x 2 sets x 10 reps 175lbs x 5 PB???? Not sure.... Best I've gotten in recent memory though Push Presses 45lbs x 8 85lbs x 5 (warmups) 95lbs x 6 115lbs x 2 sets x 4 reps (shoulders were feeling tight, so I didn't go heavier) Chinups BW x 6 BW x 4+1 BW x 4 BW x 3.5 15 mins stationary bike 10/20 resistance random hill course ~104 cals 3.88 miles stretch + rotar cuff work My Journal

06-14-2006, 03:12 PM	#2076
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Strength is really coming up, looking Strong, Great PB too!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

06-14-2006, 03:48 PM	#2077
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,732 Photos: 8	When are you going to go for another bench PR? fufu's 1337 Journal Your diet will set you free.

06-15-2006, 07:48 AM	#2079
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	whats going on in here ? My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

06-15-2006, 10:00 AM	#2081
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,646	did u get that job at the coffee house? 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

06-15-2006, 10:33 AM	#2082
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Hang on...free coffee? Surely I need to go to Ohio fo something.... (And yes, I will travel to far away places for free coffee...) "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

06-15-2006, 07:51 PM	#2084
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Hmmmmmmm, road trip!!! You planning on going to the Arnold next year, I know it's early, BUT it'll be here before we know it!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

06-15-2006, 08:29 PM	#2087
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,646	I'm less than that....but...my boss at the club is buying me one as soon as I get to the club on Friday night....I love caffeine before gettin' to work! 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

06-15-2006, 09:06 PM	#2089
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,646	oops...my adult ADD kicked in....I don't go to Starbucks very often... the 'venti'..white chocolate mocha w/ whip cream (gotta have it) is over 800cals..and MASS sugar.... 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

06-16-2006, 01:25 PM	#2090
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	DE Deadlift Pretty good workout today... My lower back got hammered... Speed Deadlifts 135lbs x 6 slow reps 135lbs x 2 + 2 fast reps from here on 165lbs x 2 185lbs x 2 215lbs x 8 sets x 2 reps Romanian Deadlifts 135lbs x 6 185lbs x 3 (warmup) 225lbs x 12 PB - 8 reps last week, dunno what happened... 225lbs x 7 Front Squats 45lbs x 8 45lbs x 5 95lbs x 6 (warmups) 135lbs x 8 155lbs x 8 175lbs x 4 Hyper Extensions 25lbs plate x 3 sets x 10 reps Cable Crunches 130lbs x 20 150lbs x 20 170lbs x 10 PB??? I dunno... stretch Sunday's going to be interesting... I'll be having my ME Bench day in the morning, and then for fathers day we're going target shooting (disc & shotgun style). I might take my lifting session fairly easy on the pushing work besides the ME lift. My Journal Last edited by Seanp156 : 06-16-2006 at 01:37 PM.

06-16-2006, 05:11 PM	#2091
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,732 Photos: 8	noice RDL's. High reps are rapage on the grip. fufu's 1337 Journal Your diet will set you free.

06-16-2006, 05:30 PM	#2093
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,460	Lookin good man awsome numbers! mmmmm caffien...I've been drinking 5-6 expressos a day just to get by! "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!

06-18-2006, 10:50 AM	#2095
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	ME Bench Pretty good workout, did extra pulling work, and cut some pulling out b/c of ME work, and going shooting pretty much immediatly after... I don't even think I have time to shower. Paul gave me an old set of wrist wraps he had that were extra, so I won't have to buy any . Flat BB Bench (warmups) 45lbs x 8 45lbs x 8 Black Bands 45lbs x 10 95lbs x 6 (warmups) 4 sets of 115lbs x 6 ... Pause for 6 sec ~2-3 inches up, press, 115lbs x 3, Pause for 6 sec ~2-3 inches up, press Had some spotter assistance... These sets were killer... Pinkies on the rings 3 Board Press with Black Bands, index on the rings 135lbs x 5 155lbs x 5 155lbs x 5 T-Bar Rows 45lbs x 10 70lbs x 12 90lbs x 10 Standing BB Press 45lbs x 8 75lbs x 5 (warmups) 95lbs x 7 95lbs x 5 DB Rows 55lbs x 5 (warmup) 65lbs x 3 sets x 8 reps Lat Pulldowns 130lbs x 8 120lbs x 8 120lbs x 10 Rotar Cuff work My Journal

06-18-2006, 11:01 AM	#2096
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,732 Photos: 8	Looks like you are getting some leet training sessions with those guys. Your bench is probably gonna blow up. Where do you normally put your hands on the bar when going for a ME? fufu's 1337 Journal Your diet will set you free.

06-18-2006, 11:33 AM	#2097
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	I've been using pinkies on the ring for a LONG time, but Paul wants me to use a wider grip since I'm benching raw... The reason being is with a narrow grip your shoulders are stressed more (hence part of the reason bench shirts exist, to support your shoulders), along with your triceps... He wants my chest to get stronger to help with my triceps... I can't remember what grip I used for 255, but I think it was pinkies on the rings. My Journal

06-18-2006, 12:02 PM	#2098
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,872 Photos: 10	pinky on the rings, pretty narrow. i have my index fingers on the rings. how tall are you? Heres how I train. Strength Edge

06-18-2006, 05:27 PM	#2099
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	I use pinkies in the rings too. I'll save my shoulders; fuck my ego. Heh. Actually, the rings are more narrow at my new gym, so now it's middle fingers on the rings. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

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