Sean's going for strength.

Seanp156 · 06-21-2006, 08:24 PM

Pretty good workout tonight... I got there pretty much right when Paul had finished up, but he walked me through my speed benches before he left. I found out Paul is way stronger than I thought... At his peak, WITHOUT a bench shirt, he did 225lbs x 47, 315lbs x 30, and 405lbs x 20... He maxed around 625 or so... Keep in mind, that's without a bench shirt

.

Speed Bench Work
Used 3 different grip widths, a close, a mid, and a wide
close = index about 1" from the smooth part
mid = pinky on rings
wide = index on rings

Did 3 sets close, 2 mid, and 3 wide...

CLOSE GRIP
115lbs & black bands x 3 sets x 3 reps

MID GRIP
135lbs & black bands x 2 sets x 3 reps

WIDE GRIP
135lbs & black bands x 3 sets x 3 reps

BB Style BB Incline Bench
45lbs x 10
95lbs x 6
135lbs x 3
155lbs x 2 (warmups)
185lbs x 4 +2(spotter assist on +2) PB - previous was 185lbs x 3 on my own without anything to fatigue me before hand, it was an ME lift
135lbs x 10

BB Rows
45lbs x 10
95lbs x 8
135lbs x 4
155lbs x 2 (warmups)
175lbs x 6 PB??? no idea
165lbs x 7
155lbs x 9
135lbs x 12

Weighted Dips (these sucked tonight)
BW + 25lbs x 3 (warmup)
BW + 45lbs x 6 (felt fuckin heavy)
BW + 25lbs x 7
BW x 7

I can usually get 10+ after weighted dips...

Chinups
BW x 5
BW x 3

Pullups
BW x 3

CG Parallel grip pullups
BW x 2 sets x 4 reps

Farmer's Walks
65lbs x 2 aisle and back walks

20 mins elliptical
_|-|_|-|_ course
10/20 resistance
1.88 miles
~270 cals

stretch + rotar cuff work....

fufu · 06-21-2006, 08:53 PM

Noice incline.

Dips have been weird with me, some days I own, and somedays they suck dick. Triceps were probably pretty fatigued after all that benching.

Seanp156 · 06-21-2006, 09:26 PM

Quote:

Originally Posted by fufu

Noice incline.

Dips have been weird with me, some days I own, and somedays they suck dick. Triceps were probably pretty fatigued after all that benching.

Yeah, probably... I'm guessing most of it was due to the CG on speed work, and the BB incline, because I usually do 8 sets of 3 with a mid grip, and then Incline DB benching, and I can usually get one set of +45 x 8, and another +45 x 6 or so on dips afterward....

KelJu · 06-21-2006, 09:51 PM

I love you style of rowing. I copied your ideas, and I started making tons of improvement on my back, so I think Foreman is full of shit. CPimp also likes the high volume back routine.
Keep up the good work bro.

**CowPimp** · 06-21-2006, 10:12 PM

Quote:

Originally Posted by KelJu

I love you style of rowing. I copied your ideas, and I started making tons of improvement on my back, so I think Foreman is full of shit. CPimp also likes the high volume back routine.
Keep up the good work bro.

With the Westside template you have no choice. There's so much pressing volume you have to go buck with the pulling! It's helped my bench tremendously though, even though it's stalling a little bit right now. My back used to suck rotting goat balls, but it has improved. Now it's just crappy.

Good workout Sean! Don't fret on the dips; all the pressing left your pressing muscle punished.

DeadBolt · 06-21-2006, 10:15 PM

Good work man!

Seanp156 · 06-21-2006, 10:29 PM

Thanks guys.

Archangel · 06-22-2006, 08:35 PM

Fantastic w/o Brother Sean!!!

Seanp156 · 06-22-2006, 10:55 PM

Thanks... Had a great night w/ the GF tonight... Tomorrow's going to be somewhat shitty though, gotta hit the gym(highlight of my day), then go to work closing shift, and have a closing shift the next night too... At least my set schedule is only going to be monday, wednesday, and thursday for the next two months after this week, so I won't have to put up with weekends/closing past this week.

Burner02 · 06-23-2006, 09:14 AM

Quote:

Originally Posted by Seanp156

At least my set schedule is only going to be monday, wednesday, and thursday for the next two months after this week, so I won't have to put up with weekends/closing past this week.

what...u only work 3 days per week??? Man...to be young again....

Good lifts, Sean

Seanp156 · 06-23-2006, 10:37 AM

Quote:

Originally Posted by Burner02

what...u only work 3 days per week??? Man...to be young again....

Good lifts, Sean

Heh, yeah... I'd actually like more hours to be honest, because as it is, that won't be much money for me at all... I'll see what I can do about that a little later when my manger's back from vacation. Anyway, I'm heading to the gym shortly...

Seanp156 · 06-23-2006, 01:21 PM

Had a pretty insane workout today...... I was sweating like crazy, and when I was done with front squats, some big guy was like "You're working pretty hard." I explained I was kind of prepping for a PL meet, and he said he's observed how hard I work... It's encouraging to hear that from a random person.

Speed Deadlifts
135lbs x 6 (slow warmup)
135lbs x 2 + pause + 2 fast from here on
165lbs x 2
185lbs x 2 ((warmups to here)
215lbs x 8 sets x 2 reps (DOH, used chalk but just on my hands, not the bar)

Romanian Deadlifts
135lbs x 3
185lbs x 3 (warmups)
225lbs x 20 PB Haha, I have no idea what happened here... I just kept going...
265lbs x 10 PB
- again used chalk, but just on my hands, not the bar

Front Squats
45lbs x 8
95lbs x 6 (warmups)
135lbs x 8
155lbs x 8 (dead at this point)

Cable Crunches
170lbs x 17 reps
150lbs x 15 reps

Hyper Extensions
25lbs plate x 10 reps
35lbs DB x 10 reps

Standing alternating hammer curls
35lbs x 18 (9 per arm)
Dropset 30lbs x 10 (5 per arm)

stretch

Burner02 · 06-23-2006, 02:17 PM

Quote:

Originally Posted by Seanp156

"You're working pretty hard." I explained I was kind of prepping for a PL meet, and he said he's observed how hard I work... It's encouraging to hear that from a random person.

the best kind of compliment you can get.

fufu · 06-23-2006, 02:25 PM

Noice RDLs!

It's nice to get a compliment. I find it very encouraging.

Seanp156 · 06-25-2006, 02:52 PM

Decent workout today, was fairly tired though from working late, but it was ok.

I used a cambered bar to get a little more ROM off the chest, but also used some boards so it wasn't TOO much of a deficit.

Wow, ONLY 13 working sets for this workout... That's the lowest it's been for a while.

Cambered Bar
45lbs x 8 warmup

Cambered Bar with Black Bands and 2 boards ~ MID GRIP
45lbs x 10
95lbs x 6 (warmups to here)
135lbs x 6
165lbs x 6
185lbs x 3
215lbs x 0 (dropped it too fast, and the top of the camber slipped and messed me up...)

Cambered Bar with Black Bands and 4 boards, Close grip for triceps
185lbs x 5
185lbs x 4 (failed on 5th)

T-Bar Rows
45lbs x 10
70lbs x 12 (warmups)
90lbs x 12 PB
90lbs x 10

Standing BB Press
45lbs x 8 warmup
95lbs x 10
95lbs x 8

Dorsi Flexor Machine Rows
120lbs x 10
135lbs x 12

Lat Pulldowns
130lbs x 12
140lbs x 10

10 mins stationary bike
10/20 resistance
random hill course
~2.5miles

stretch + rotar cuff work

Had a protein shake and took a 2 hour nap after this...

fufu · 06-25-2006, 05:21 PM

Seanp156 · 06-25-2006, 05:34 PM

Quote:

Originally Posted by fufu

kiki

fufu · 06-25-2006, 05:41 PM

Quote:

Originally Posted by Seanp156

nice workout.

Seanp156 · 06-25-2006, 05:42 PM

Quote:

Originally Posted by fufu

nice workout.

lawl. ty

DeadBolt · 06-26-2006, 10:29 PM

Lookin good man! Awsome numbers!

Seanp156 · 06-26-2006, 10:56 PM

Quote:

Originally Posted by DeadBolt

Lookin good man! Awsome numbers!

Thanks man, I'm just gettin ready to head to the gym tonight (wow it's going to be at least 12:30 AM by the time I get there)... I'm probably going to be there til 1:30AM... Going for a 375 dead

.

Seanp156 · 06-27-2006, 01:01 AM

Fairly good workout tonight, tired as hell though and I have to work in 10 hours, and still have yet to shower and sleep.

BB Conventional Deadlifts
135lbs x 6
185lbs x 3
225lbs x 1
255lbs x 1
295lbs x 1
335lbs x 1
375lbs x 1 PB - somewhat sloppy

Leg Press
180lbs x 6
270lbs x 4 (warmups)
410lbs x 2 sets x 8 reps
410lbs x 16 reps (felt like fainting afterwards)

Rack Deadlifts
135lbs x 6
225lbs x 6 (warmups)
255lbs x 8
225lbs x 10

Knee Raises
20lbs DB x 2 sets x 15 reps

stretch

375x1 vid

DeadBolt · 06-27-2006, 06:13 AM

Damn nice PR!!!!! Grats man...but wtf where youdoing lifting at that time LOL.

I'm tellin ya your spending to much time with the GF

fufu · 06-27-2006, 08:52 AM

Awesome PR, good work. Form didn't look sloppy to me.

Maybe a tiny bit tilty at first but not really. That looked easy for you too. Looks like you still got some more in you, you'll be getting 400+ by that PL meet I bet.

lawl, I love how you just gently put the bar down making a tiny "tink!".

Holy crap I just noticed you went at like 1:30 am. Damn!!!

Seanp156 · 06-27-2006, 09:42 AM

Quote:

Originally Posted by DeadBolt

Damn nice PR!!!!! Grats man...but wtf where youdoing lifting at that time LOL.

I'm tellin ya your spending to much time with the GF

We had a good time last night.

Quote:

Originally Posted by fufu

lawl, I love how you just gently put the bar down making a tiny "tink!".

Haha, yeah. I didn't notice until I watched the video, but it didn't even really make a sound when it hit the floor.

**CowPimp** · 06-27-2006, 12:13 PM

Nice PR. Didn't look sloppy to me. Went up pretty quick too. You should've seen me pulling my most recent PR. That bar fucking inched up my legs and I slipped forward a little bit. I love grinding out 7 or 8 second long deadlifts.

Archangel · 06-27-2006, 05:06 PM

Looks good to be BRother Sean!!! Getting ready to order my Arnold Tickets, you planning on going???

Seanp156 · 06-27-2006, 05:31 PM

Quote:

Originally Posted by Archangel

Looks good to be BRother Sean!!! Getting ready to order my Arnold Tickets, you planning on going???

A little early, don't you think?

Yeah, I'm planning on going but it's way too early to tell for sure, let alone which day(s) I'm going.

Archangel · 06-27-2006, 05:37 PM

Quote:

Originally Posted by Seanp156

A little early, don't you think?

Yeah, I'm planning on going but it's way too early to tell for sure, let alone which day(s) I'm going.

Not really, hotels are already filling up!!!

KelJu · 06-27-2006, 05:53 PM

Great job on the 375 lift, bro. Well done!

06-21-2006, 08:24 PM	#2131
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	DE Bench Pretty good workout tonight... I got there pretty much right when Paul had finished up, but he walked me through my speed benches before he left. I found out Paul is way stronger than I thought... At his peak, WITHOUT a bench shirt, he did 225lbs x 47, 315lbs x 30, and 405lbs x 20... He maxed around 625 or so... Keep in mind, that's without a bench shirt . Speed Bench Work Used 3 different grip widths, a close, a mid, and a wide close = index about 1" from the smooth part mid = pinky on rings wide = index on rings Did 3 sets close, 2 mid, and 3 wide... CLOSE GRIP 115lbs & black bands x 3 sets x 3 reps MID GRIP 135lbs & black bands x 2 sets x 3 reps WIDE GRIP 135lbs & black bands x 3 sets x 3 reps BB Style BB Incline Bench 45lbs x 10 95lbs x 6 135lbs x 3 155lbs x 2 (warmups) 185lbs x 4 +2(spotter assist on +2) PB - previous was 185lbs x 3 on my own without anything to fatigue me before hand, it was an ME lift 135lbs x 10 BB Rows 45lbs x 10 95lbs x 8 135lbs x 4 155lbs x 2 (warmups) 175lbs x 6 PB??? no idea 165lbs x 7 155lbs x 9 135lbs x 12 Weighted Dips (these sucked tonight) BW + 25lbs x 3 (warmup) BW + 45lbs x 6 (felt fuckin heavy) BW + 25lbs x 7 BW x 7 I can usually get 10+ after weighted dips... Chinups BW x 5 BW x 3 Pullups BW x 3 CG Parallel grip pullups BW x 2 sets x 4 reps Farmer's Walks 65lbs x 2 aisle and back walks 20 mins elliptical _\|-\|_\|-\|_ course 10/20 resistance 1.88 miles ~270 cals stretch + rotar cuff work.... My Journal

06-21-2006, 08:53 PM	#2132
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Noice incline. Dips have been weird with me, some days I own, and somedays they suck dick. Triceps were probably pretty fatigued after all that benching. fufu's 1337 Journal Your diet will set you free.

06-21-2006, 10:15 PM	#2136
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,460	Good work man! "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!

06-21-2006, 10:29 PM	#2137
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Thanks guys. My Journal

06-22-2006, 08:35 PM	#2138
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Fantastic w/o Brother Sean!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

06-21-2006, 09:51 PM	#2134
KelJu Thats Dr. Keke to you! Elite Member Join Date: Jul 2005 Location: In my imagination. Posts: 10,160 Photos: 2	I love you style of rowing. I copied your ideas, and I started making tons of improvement on my back, so I think Foreman is full of shit. CPimp also likes the high volume back routine. Keep up the good work bro.

06-22-2006, 10:55 PM	#2139
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Thanks... Had a great night w/ the GF tonight... Tomorrow's going to be somewhat shitty though, gotta hit the gym(highlight of my day), then go to work closing shift, and have a closing shift the next night too... At least my set schedule is only going to be monday, wednesday, and thursday for the next two months after this week, so I won't have to put up with weekends/closing past this week. My Journal

06-23-2006, 01:21 PM	#2142
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	DE Deadlifts Had a pretty insane workout today...... I was sweating like crazy, and when I was done with front squats, some big guy was like "You're working pretty hard." I explained I was kind of prepping for a PL meet, and he said he's observed how hard I work... It's encouraging to hear that from a random person. Speed Deadlifts 135lbs x 6 (slow warmup) 135lbs x 2 + pause + 2 fast from here on 165lbs x 2 185lbs x 2 ((warmups to here) 215lbs x 8 sets x 2 reps (DOH, used chalk but just on my hands, not the bar) Romanian Deadlifts 135lbs x 3 185lbs x 3 (warmups) 225lbs x 20 PB Haha, I have no idea what happened here... I just kept going... 265lbs x 10 PB - again used chalk, but just on my hands, not the bar Front Squats 45lbs x 8 95lbs x 6 (warmups) 135lbs x 8 155lbs x 8 (dead at this point) Cable Crunches 170lbs x 17 reps 150lbs x 15 reps Hyper Extensions 25lbs plate x 10 reps 35lbs DB x 10 reps Standing alternating hammer curls 35lbs x 18 (9 per arm) Dropset 30lbs x 10 (5 per arm) stretch My Journal

06-23-2006, 02:25 PM	#2144
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Noice RDLs! It's nice to get a compliment. I find it very encouraging. fufu's 1337 Journal Your diet will set you free.

06-25-2006, 02:52 PM	#2145
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	ME Bench Decent workout today, was fairly tired though from working late, but it was ok. I used a cambered bar to get a little more ROM off the chest, but also used some boards so it wasn't TOO much of a deficit. Wow, ONLY 13 working sets for this workout... That's the lowest it's been for a while. Cambered Bar 45lbs x 8 warmup Cambered Bar with Black Bands and 2 boards ~ MID GRIP 45lbs x 10 95lbs x 6 (warmups to here) 135lbs x 6 165lbs x 6 185lbs x 3 215lbs x 0 (dropped it too fast, and the top of the camber slipped and messed me up...) Cambered Bar with Black Bands and 4 boards, Close grip for triceps 185lbs x 5 185lbs x 4 (failed on 5th) T-Bar Rows 45lbs x 10 70lbs x 12 (warmups) 90lbs x 12 PB 90lbs x 10 Standing BB Press 45lbs x 8 warmup 95lbs x 10 95lbs x 8 Dorsi Flexor Machine Rows 120lbs x 10 135lbs x 12 Lat Pulldowns 130lbs x 12 140lbs x 10 10 mins stationary bike 10/20 resistance random hill course ~2.5miles stretch + rotar cuff work Had a protein shake and took a 2 hour nap after this... My Journal

06-25-2006, 05:21 PM	#2146
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	kiki fufu's 1337 Journal Your diet will set you free.

06-26-2006, 10:29 PM	#2150
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,460	Lookin good man! Awsome numbers! "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!

06-27-2006, 01:01 AM	#2152
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	ME Deadlift Fairly good workout tonight, tired as hell though and I have to work in 10 hours, and still have yet to shower and sleep. BB Conventional Deadlifts 135lbs x 6 185lbs x 3 225lbs x 1 255lbs x 1 295lbs x 1 335lbs x 1 375lbs x 1 PB - somewhat sloppy Leg Press 180lbs x 6 270lbs x 4 (warmups) 410lbs x 2 sets x 8 reps 410lbs x 16 reps (felt like fainting afterwards) Rack Deadlifts 135lbs x 6 225lbs x 6 (warmups) 255lbs x 8 225lbs x 10 Knee Raises 20lbs DB x 2 sets x 15 reps stretch 375x1 vid My Journal Last edited by Seanp156 : 06-27-2006 at 01:50 AM.

06-27-2006, 06:13 AM	#2153
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,460	Damn nice PR!!!!! Grats man...but wtf where youdoing lifting at that time LOL. I'm tellin ya your spending to much time with the GF "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!

06-27-2006, 08:52 AM	#2154
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Awesome PR, good work. Form didn't look sloppy to me. Maybe a tiny bit tilty at first but not really. That looked easy for you too. Looks like you still got some more in you, you'll be getting 400+ by that PL meet I bet. lawl, I love how you just gently put the bar down making a tiny "tink!". Holy crap I just noticed you went at like 1:30 am. Damn!!! fufu's 1337 Journal Your diet will set you free.

06-27-2006, 12:13 PM	#2156
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	Nice PR. Didn't look sloppy to me. Went up pretty quick too. You should've seen me pulling my most recent PR. That bar fucking inched up my legs and I slipped forward a little bit. I love grinding out 7 or 8 second long deadlifts. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

06-27-2006, 05:06 PM	#2157
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Looks good to be BRother Sean!!! Getting ready to order my Arnold Tickets, you planning on going??? "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

06-27-2006, 05:53 PM	#2160
KelJu Thats Dr. Keke to you! Elite Member Join Date: Jul 2005 Location: In my imagination. Posts: 10,160 Photos: 2	Great job on the 375 lift, bro. Well done!

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode