Big Iron Fall Meet Training

[Sean Hatley]

Reverse Band Bench with Green Band.
225x8, 315x6, 365x3, 405x0

Seated Military.
135x8, 155x4, 175x 1/2(Stop at the forhead)

Accessory Work:
Lat Pull Down
Some new type of Exercise that Will made up.
Rear delt Work.

[Sean Hatley]

Speed Squats with 130lbs of chains
135x6 with chains
175 with chains for 6 sets of 2
175 no chains for a quick double

Speed Pulls with mini bands
225x8x2

Glute Hams for 2 sets of 8
Hyper Extensions for 2 sets of 10

[Reko]

Sean.... what is 65 + 65?
That is how much chain weight you had. :P

[Sean Hatley]

Floor Press
135x10
180x6
225x5
270x3
315x1

Shrugs
335 for 2 sets of 10

Face Pulls
Rear Delt Work

[Sean Hatley]

Olympic Squats
135x10
225x6
275x4
315x3
355x1

Good Morning
135x3 sets of 10

Curls
Ab Work

[Sean Hatley]

Speed Bench with mini's doubled up
135+Bands for 10 sets of 3

Close grip bench
135x10
175x8
225x6
245x4

Shrugs
Face Pulls
Rear delt work

[Ben Moore]

Hell of a job man! You're getting strong!

[Lones Green]

good to see another member of ben's gym here.

[Sean Hatley]

good to see another member of ben's gym here.

Thanx. THis is a badass forum

[Reko]

good to see another member of ben's gym here.

That makes all 4 of us on here!

[Sean Hatley]

That makes all 4 of us on here!

Now the CIrcle is complete

[Sean Hatley]

Speed Squats with Green Bands
bar with bands for 6 reps
135 with bands for 6 reps
225 with bands for 8 sets of 2

Front Squats
135x10
175x6
225x3
270x1
290x1
315x1(PR)
Fronts squats felt really easy so decided to max on them.

RDL's
245 for 2 sets of 8

AB work

[Reko]

here ya go buddy
315 front squat
http://www.youtube.com/watch?v=yzQ5976sQvo

[Ben Moore]

Hell of a job bud!

[Sean Hatley]

Trainig from last night
Bench warm up
135x10
175x6
225x3

Bench with 3 boards
270x3
315x3
315x2
355x1

Shrugs
135x10
245x10
335x10
335x10

Face Pulls

[Reko]

haven't worked out in 2 weeks there buddy?

[WillNoble]

he actually hates training, he comes there for the ammonia...

[Sean Hatley]

haven't worked out in 2 weeks there buddy?

I figured you guys were just had to be hyping something up. 1 week didnt post logs cause was to busy studing for my ASE tests. Week 2 yes no training

[Sean Hatley]

he actually hates training, he comes there for the ammonia...

For the Record, I AM NOT ADDICTED TO AMONIA.

[Sean Hatley]

Tuesday Training.
Bench
bar for 10
135x8
225x4
270x2

Raw 3 board work
315 for 3
315 for 3
360 for 1

Upeer Back work
Rear Delt work


Thursday Training
Box Squats to parallel box
135x10
245x6
335x3
425x2
515 for 0 (couldnt get halfway down with suit and briefs on)
580 for 0 ( made it to box slow and controlled to the box, just no power out of bottom)

Good Mornings
135x10
170x10
225x3
270x1

Ab work
Pull throughs


Last night tarainig
Overhead
135x6
170x3
225x3
245x1

Speed Bench with chains
135 with chains for 10 sets of 3

upper back work
rear delt work
middle delt work

[Reko]

For the Record, I AM NOT ADDICTED TO AMONIA.

LIES!!!

[Sean Hatley]

Last Night Trainnig
Olympic Squats
135 for 10
170 for 10
225 for 8
270 for 6
225 for 10

Axle Continentail Cleans(Work in Progress)
165x2
210x1
245x1
290x0

Ab Work

[Ben Moore]

You guys come over here to train?

[Reko]

Yup. Even took the sled for a walk too. Or i did anyway. Sean wanted nothing to do with it.

[Ben Moore]

Nice job tonight bud - really proud of your progress!

[Reko]

aaaaaaaaannd my money is safe!

[Ben Moore]

ynfQ2qpBa7Y&hl

[Ben Moore]

xXnu5-BBZ4k&hl

[Reko]

oh man look at all the dust mites in here...
post your ****ing workout expertfag.

http://www.wannabebigforums.com/showpost.php?p=1975351&postcount=4

275*.6 = 165 - 90 for the bands = 75 bar weight. and that is the top end.

you had 1 MAYBE 2 quick sets in and that is counting when you took the bands off.

Hell, just read the whole thread
http://www.wannabebigforums.com/showthread.php?p=1975351#post1975351

[Reko]

Well, guess hes too good to post in his own log...

[Ben Moore]

He's moved on - we are beneath him now...

[Reko]

http://i199.photobucket.com/albums/aa135/MooseyMcMan/banana_phone.jpg

ring ring ring ring

Hey its the olympics calling sean hatley!

[Ben Moore]

Lmfao

[WillNoble]

what can we do, we knew the day would come where he would become stronger/smarter than all the members at 1-0-7 and then go out on his own... Press on young soldier, press on!

[Reko]

I think we just doubled the replies in this thread.

[Ben Moore]

http://wwwdelivery.superstock.com/WI/223/1555/PreviewComp/SuperStock_1555R-307655.jpg

[Reko]

HAHAHAHA
All he needs now is his O-Face!

[Ben Moore]

http://www.thecomedynet.com/wp-content/gallery/new%20images/TOPweightlifting.jpg

[Reko]

hmmmm, I dunno, 1 white 2 reds?

[WillNoble]

thats an OWWW face, not an O-Face...dumbass

[Reko]

http://www.luminomagazine.com/2004.03/spotlight/officespace/images/drew/drew1.jpg

[Ben Moore]

thats an OWWW face, not an O-Face...dumbass

LOL - sorry for the confusion.

[Reko]

Was on this morning and still didn't post in here (but the other forums were good).

He doesn't want us to learn his secrets!

[Sean Hatley]

Moved Ben's Gym

[Reko]

Moved Ben's Gym

Hey, look at that!

[Sean Hatley]

Studing for GM certification in engine repair.

[Reko]

Studing for GM certification in engine repair.

Hey, look at that!

[Sean Hatley]

Hey, look at that!

no this

[Sean Hatley]

Wait no



Look at this....
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/5wOQavljEi8&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><embed src="http://www.youtube.com/v/5wOQavljEi8&hl=en&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" width="425" height="344"></embed></object>

[Sean Hatley]

Set up the NEW 107 Barbell

[Sean Hatley]

Conditioning
Conditioning
Conditioning
and more conditioning

[Sean Hatley]

Training from this morning

Box Squat to Parallel Box
135x10
225x4
315x3
365x2(leaned forward on second rep almost lost it)
405x1(PR for new Gym.Dam was this hard)

Good Mornings
135x10
155x10
155x10

Ab work
3 sets of 10

curls

[Sean Hatley]

From This Morning

Bench
bar x 10
135x6
185x6
225x4
245x1
275x1 3 boards(Missed Second Rep)
315x0(Just couldnt keep the upper back tight)
Droped weight to get some decent reps in
225x6 to 3 board
225x6 to 3 board

Lat Pull down
3 sets of 10

Lateral Raises
3 sets of 10

Face Pulls
3 sets of 12

Dumbell Shrugs
2 sets of 25

I felt a little out of it this morning, but everyone has an off day.

[Sean Hatley]

Speed Box Squats with Green Band
bar x 10
135x6
135 with greens for 3

Working sets
225 with greens for 8sets of 2

Speed Pulls with chains
245 with chains for 6 sets of 1

Condtioning work

Sled drag down and back then tire flip. Did three sets

[Sean Hatley]

Training from Monday

Camber Bar Box squats

Bar x 8
165x6
255x3
305x3
345x1
395x1(Had to fight for this one)

18' Pulls

245x3
335x3
425x1
475x0

Ab Work

[Sean Hatley]

Bench Press
(Full range warm ups)
bar x 10
135x6
185x6
225x3
245x1
Threw on Bench shirt for board presses
315 to 4 board 3 reps
365 to 4 board 2 reps
365 to 3 board 2 reps
365 to 2 board 2 reps
365 full range 0 reps 9lost tighness in back and got out of groove.

225 with chains to 3 boards, no bench shirt
4 sets of 3

Lat pull downs
Lateral raises
Tricep work

[Sean Hatley]

Speed Bench with mini greens
bar x 10
135 for 8 sets of 3

Max rep bench
185x15
185x11

B.M.W for 3 sets
Band Pull aparts for 3 sets
Hammer curls 3 sets
Rear Det Raises

[Sean Hatley]

Yesterday

Reverse Band Squat

135x6
225x6
315x3
425x3
475x1
515x0(fell out of groove)

Good Mornings
135x8
155x8
155x8

Ab work

[Sean Hatley]

Bench
bar x10
135x6
185x6
225x3
245x1
add 3 board
275x3
add shrit and 4 board
315x3
365x3
add 3 board
365x3
385x0(lost tightness)
385x2(PR)

Had to leave for work, no time for accesories

[Ditka2008]

Just now found this log, nice.

[Sean Hatley]

Just now found this log, nice.

Yeah its in the shadows

[Sean Hatley]

Showed up this morning at 4:50 and no one was there waited for 20 mins, no one repsoned to me on text. I said **** it went home at 5:12 and went to bed for an hour then went to work.

[Reko]

Showed up this morning at 4:50 and no one was there waited for 20 mins, no one repsoned to me on text. I said **** it went home at 5:12 and went to bed for an hour then went to work.

****ing pussy.

You have keys and the code get in there and get the work done you know what it is we are doing today.

Same deal last time you showed up at picture hills, if its not max effort go in there and get it done.

[Reko]

Just now found this log, nice.


Yeah its in the shadows

Thats because he never posts in it :)

[Sean Hatley]

****ing pussy.

You have keys and the code get in there and get the work done you know what it is we are doing today.

Same deal last time you showed up at picture hills, if its not max effort go in there and get it done.

So me going home and going to train after work makes me a pussy. Im just wondering if i missed the text message saying no training this morning?

[Reko]

Nope there was none. I was there a few mins late, ben and will slept through. Ben and I are going at 9 if you are down.

[Sean Hatley]

Nope there was none. I was there a few mins late, ben and will slept through. Ben and I are going at 9 if you are down.

I must have past you then when i was leaving

[Sean Hatley]

Free weight bax squats
bar x 10
135x8
225x3
275x3
315x3
365x2
405x1(felt really heavy for some reason, i bet it was form)

Deadlift
225x6
315x3
365x2
405x2

Ab Work for 3 sets of 10

Sled pulls
i think it was two 25's and a plate
pulled backwards down and back. Then pulled forward down and back
Did 4 sets of these then went to work.

[Sean Hatley]

Bench
bar x 10
135x6
135x6
185x6
225x3
275x1
Add shirt to 3 boards
315x3
365 to 3 board then swap real quick to 2 board
385 to 2 board then full range. PR on full range

Chaos Bench with suspend 25's in green and blue bands
3 sets of 10

Shrugs
225x3x20

Suspended Bodyweight rows
3 sets of 10

FAce Pulls
3 sets of 10

[Sean Hatley]

Speed Box Squats
bar x 10
bar x 10
135x6
135x6
Add green bands
135+greens for 8 sets of 2

Speed Pulls
225 for 8 sets of 2
275x2

Plyo jumps(barley made the final height, Kevin shins are mad at him for missing it)

Yoke walk(beltless)
310 for 3 runs of 50ft
400 for 3 runs of 50ft

Curls
3 sets of 10

[Sean Hatley]

Yesterday training

Bench Press
bar x10
135x6
135x6
185x6
225x5
245x3
275x1

4 Boards
225x6
275x6
275x6
315x2

Lat Pull down
3 sets of 10

Rear Delts 3 sets of 10

[Ben Moore]

Nice job on the 275 man!

[Sean Hatley]

Box Squats
bar x 10
135x6
135x6
225x3
275x3
315x3
365x3
405x1(loose single ply briefs and no wraps)

Rack Pulls below the knee
225x6
315x6
365x6
405x5
455x3


Accesory work tonight.

[Reko]

Welcome back from page 10!

Excessory?

[WillNoble]

he means that the training he did was in excess, as in over 9000, therefore excessory

[Reko]

LOL, well played sir, well played,

[Sean Hatley]

Bench Press
bar x 10
bar x 10
135x6
135x6
185x5
225x5
275x1 ish(may have got a little help)

Shirt + 4 boards
315x3

Shirt+ 3 Boards
365x3

Shirt + 2 Boards
385x1

Shirt and no Boards
405x0(went too far back with it)
405x1 ish(may have got some help)


Swissbar press (Swiss abr 75lbs empty)
Bar x 10
165x10
225x3

After work today

Shrugs
Rear delt work

[Sean Hatley]

Tonights workout. Showed up at like 5:05 pm after a long days work. Got out about 625. it was a quicky

Oly High bar squats
bar x 10
135x6
185x6
225x6
225x6
225x6

Shrugs
225x20
335x20
335x20

Hammer Curls
Ab Work

[Sean Hatley]

Bench
bar x 10
bar x 6
135x6
95 with green mini bands for 10 sets of 3

Rep out on Bench
185x15

Face pulls
3 sets of 15

Rear Delt work
3 sets of 10

Hit tire with sleg hammer for 5 sets

[Sean Hatley]

Note to self: Dont let the crazy meth head in the building.

[Reko]

That's why we always lock the door behind us! He came down and talked to us too while we were there.

[Sean Hatley]

Camber Bar Squats
75x6
165x6
255x3
295x3
345x3
395x1

Deadlift from 3" box
245x6
335x3
385x2
425x1
455x0(Stall out were i usually do, at the top of the knee)

GHR's
3 sets of 5

45 Hyper
3 sets of 10


Tire jump an sprint
Jumped through 4 tires then sprinted 75ft to end. Did this for 3 sets

[Sean Hatley]

Reverse Band Bench(Green Band)
135x8
225x5
275x3
315x3
365x0(no tightness)
315x6

Raw Bench reps
225x6
225x4

Lat Pulldown
3 sets of 10

Lateral raises
3 sets of 10

Face Pulls
3 sets of 10

[Reko]

P2zrv-1nMDw

1) Dont give up
2) Dont drop the weight

[Sean Hatley]

Box Squats with Green Brands
135x6
135x6
225x3
225x3
275x3
335x2
385x1

Deadlifts
315x3
385x3
405x1
445x0
455x0

Band back extensions?
2 sets of 20

[Ben Moore]

WTF? Why did you give up on that?

[Sean Hatley]

Bench
bar x 10
135x6
135x6
185x3
225x6
245x1
275x1

Lat Pull donws
4 sets of 10

Close grip bench
185x6
225x3


Work from later on
Shrugs
3 sets of 20

Rear Delt work
3 sets of 10

[Sean Hatley]

Bench
bar x 10
135x6
135x3
185x4
225x3
245x2
285x1(PR)
225x10(Rep PR)

BB Rows
135x10
185x10
225x10

Band Pull aparts
3 sets of 15

Tate Press
3 sets of 10

face pulls
3 sets of 10

rear delt work
3 sets of 10

[Reko]

He's back from page 10!

[Ben Moore]

Nice work bud!

[Sean Hatley]

Nice work bud!

Im no longer under 10 now. Take that.

[Sean Hatley]

Front Squats
bar x 10
135x6
185x6
225x6
225x6
225x6

RDL's
225x10
225x10
225x10

Lat Pull downs
3 sets of 10

Ab Work
3 sets of 15

[Reko]

Im no longer under 10 now. Take that.

Its a /b/ thing. Keep trying it will come no worries.

[Sean Hatley]

Its a /b/ thing. Keep trying it will come no worries.

no you dont get it. I was refering to a text Ben sent me were he said i was the only one left under 10 reps. Not refering to /b/

[Sean Hatley]

Deadlift
135x6
225x4
315x3
385x1
405x1
455x1(easy lockout)
475x0(stalled 1 inch above the knee)
405x3
405x3
405x1

Trap bar drag rows
160x10
180x10
180x10
180x10

Curls
3 sets of 8

Abs
3 sets of 10

[Sean Hatley]

Fetl Good this moring. Must be the Jagermister i drank last night

Bench
bar x 10
bar x 6
135x6
135x4
185x4
225x4
255x4
275x3(last rep was horrible)
225x6
225x6

OHP
155x6
205x6
225x3
245x1(little shaky, but havent done them for a while)

CLose grip pull downs
3 sets of 10

Rear delt work
3 sets of 10

[Sean Hatley]

Oly Squat
bar x 10
135x6
135x6
225x6
275x6
315x4

Stones. No platforms so lap it then load up to hight then set back down
230x3
258x3
300x2
350x2(PR, felt really easy)

Shrugs
315x15
365x15
365x15

[Sean Hatley]

Good Day today. Felt really light

Strict Press
135x8
155x6
165x3
185x3(PR, shouldnt have went that heavy, but o well)
135x10

Tate Press
25lb dumbells for 4 sets of 10

Face pulls
3 sets of 10

Lateral Raises
3 sets of 10

[Sean Hatley]

Free Squats
bar x 10
135x6
225x6
275x3
315x3
365x3
add knee wraps
405x3
455x1(PR)
315x6

Rack Pulls below the knee
315x6
365x6
405x4
455x3
475x2

Seated Cable Rows
200x10
230x10
245x10

Shrugs
315x15
365x15
405x15

Curls
3 sets of 10

Ab work
2 sets of 20

[Sean Hatley]

Bench
bar x 10
135x6
135x6
185x4
225x3
245x3
275x3
225x6

Barbell Rows
185x10
225x10
245x10

Face Pulls
3 sets of 10

Rear Delt Work
3sets of 10

Hammer Curls
3 sets of 10

[Sean Hatley]

Speed Pulls
135x6(warm up)
225x2
225x2
225x2
225x2
275x2
275x2
275x2

Seated Cable Row
200x10
230x10
255x10
255x10

Shrugs
365x15
365x15
365x15

Ab pull downs
3 sets of 20(ouch im sore)

Side Bends
3 sets of 10

[Sean Hatley]

Deload today so im not taxed for Sat. meet.

Squats
bar x 6
135x6
225x6
315x3
315x3
315x3

Lat pull downs
150 for 3 sets of 15

Shrugs
315 for 3 sets of 10

Curls
3 sets of 10

AB work
2 sets of 10

[Sean Hatley]

Very light today

Bench
bar x 10
135x 3 sets of 6

Power Jerks
135 for 6 sets of 2(form work)

light face pulls
3 sets of 10

rear delt raises
15lb dumbell each hand for 3 sets of 10


I weighed 233 on Sunday. Now im 240. I think i have the weight loss thing backwards. Need to be 231 by Saturday.

[Travis Bell]

Good luck at your meet man

*note to self, stay focused when posting

[Sean Hatley]

Good luck at your meet man

*note to self, stay focused when posting

thanks man

[Sean Hatley]

230.8lb. Now i just need to hold that till weigh in tomarow morning

[Sean Hatley]

Yesterday i competed in the KCStrongman Challange. Took 4th overall. I always love to compete at this contest cause you dont know the vents till the day of, so no one can train for the specific events. You just show up as strong as possible and do the best you can. Weighed in at 228, then stepped off the scale and started eating the McD's i just picked up to get some foood in me.

First event: Max Axle
Good event for me. I opened with 220, nailed it easily. Second attempt was 250, also retty easy. Third and final attempt was at 270, clean was a little off, but not too bad. Had to fight to get stable after the press, but nailed it. Got the down comand and the good lift.

Second Event: Tire Flip Medly
Had to flip three tires three time. DOnt know that specific weights of the tires, just know that the were heavy SOB's. FLiped the first 2 no problem, got to the third one and flipped it once, couldnt get a good grip to flip it agian. Third one was akward cause you counldnt grip the bottom so you had to grip the tread outside.

Third Event: Keg Toss
Had fun on this event. Havent really seen this event in a contest other that WSM. We had 5 kegs easch weighing about 30lbs each and had to toss them over a 10ft high bar. Tossed all five over in 28 seconds. THe only time i have ever done this type of event was when i was in Cali. and training with Team Big Sac doing the idiot challange at the end of training.

Fourth Event: Max Stone Load.
I love this event last time i did it. Bassically its like last man standing, make your opener and decide if you want to pass on the next weight or not. Opened with the 230 stone, cause really openers dont mean dick, its just to get you in. Pleayed it safe rom here on out not going to big of jumps. Went to 250, easy load. Then 300, easy. Then went to 340. Lapping it was easy and the load was easier. When i loaded it on the platform i must have tweaked something in my upper back casue dam was it hurting for a while after that. When to the 368, never gone this heavy. Pulld of the floor, got it close to where I could almost roll it into my lap then my back started acting up again. Called it quits on that. If i would have got it to my lap, i would have loaded it, but oh well, not bad i think for only doing stones one time before the meet.


I am happy with my performance overall, due to the fact that i have been just training powerlifting and not strongman. i look forward to competing again in the new year.

[Sean Hatley]

ME Squat/DL Day.

Found my old pair of Predator briefs that now somewhat fit, still maybe 1 size too big, but i thought i would give them a shot. Weight felt easy.

Squats
bar x 10
135x6
135x3
225x3
315x3(warm ups)
add briefs
405x2
455x2
add knee wraps
475x2
505x2(PR)

DL
225x3
315x3
405x3
425x3

AB Work
3 sets of 20

[Sean Hatley]

Squats

bar x 10
135x6
225x3
315x3
add briefs
405x3
455x3
475x2
add knee wraps
525x1(PR)

18 inch Rack pulls
315x3
405x3
455x3
475x2
505x1

Dumbell Rows
90lb DB 20 reps each side for 1 set
100lb DB 20 reps each side for 2 sets

Standing Abs
3 sets of 20

[Sean Hatley]

Strict Press
135x8
155x8
175x6

Shrugs
315x20
365x20
405x20

Tate Press
30lb DB's for 3 sets of 10

Rear delt work
3 sets of 10

DB curls
3 sets of 16

[Sean Hatley]

Went up to train with Al Caslow and the SOS crew. Had a great time, great bunch of guys. Im looking forward to training with them in the future.


Bench
bar x 10
135x8
185x4
225x3
275x1
add 2 board
285x4
4 board
315x4
335x4
add shirt and 3 board
370x3
390x3
410x3
425x3(PR)
2 board
425x1(PR)

Prowler pushes
100ft for 5 trips

Accesorry work will be done tonight.

NOt used to all the volume that we did, but should get used to it in no time.

[Sean Hatley]

Accessory work from tonight

DB Rows
100lb DB for 2 sets of 20

Shrugs
365x20
405x20
425x15

Hammer curls
3 sets of 10

Band Pull aparts
3 sets of 10

Band push downs
3 sets of 10

[Sean Hatley]

ME Bench

95x10
135x6
185x6
225x3
275x1
add 2 board
290x3
add 5 board
325x5
345x5
add shirt and 2 board
390x3
415x2
435x2
add 1 board
435x1(PR)
450x0(pressed it 1 inch of the board and ran out of gas)

Prowler
6 runs at 150 feet

Rows
3 sets of 10

Band push downs
3 sets of 10

Hammer curls
2 sets of 10

Seated abs
3 sets of 10

[Ben Moore]

Good work Sean!

[Sean Hatley]

ME Free Squats

warm ups
bar x 10
135x10
225x6
315x3
add briefs
405x3
465x2
add suit
525x1
505x2
traded T-Rex for Ace Squater(much better)
540x1
540x1
add reverse purple bands
600x1(missed 2nd rep)
600x1
removed purple bands and drop weight
540x1

15in Deadlift
225x4
315x3
405x3
455x1
455x1

DB Shrugs
3 sets of 20

Reverse Hypers
3 sets of 10

Extremly great night tonight. Got a new squat suit. Traded my Inzer T-Rex that was a size too big for a Metal Ace Pro squater that fits perfect. Squats were a little akward at first. More than likely due to the fact that i never squated in full gear before. Mid 6's is looking possible for summer time.

[Sean Hatley]

From last night
Speed Bench w/straight weight

bar x 10
135x6
185x6x3

Floor press
185x6
225x6
245x3
275x3
275x3

DB Rows
100lbs 1 set of 30 reps

Face pulls
3 sets of 10

Standing abs
3 sets of 20

[Sean Hatley]

Felt like crap this morning. Drank way too much Whiskey last night at my companies Christmas party. Went to go train with a hang over and the feeling of vomiting between every set. That being said i thought this workout was gonna suck. Nope. Hit some PR's today.

Bench
bar x 10
95x10
135x6
185x
225x4
275x1
285x1
2 board
300x2
3 board
315x3
4 board
335x5
add shirt to 3 board
370x3
390x3
2 board
415x2
435x2
3 board
450x2(PR)
2 board
460x0(stalled on lockout)
460x1(PR)

Band push downs
3 sets of 10

Standing abs
3 sets of 10

will do some accesorry work later.

[Ben Moore]

Good work Sean!

In case you missed it from the other day.

[Sean Hatley]

Good Mornings
135x10
185x8
225x6
245x6
275x4

DB rows
110 lb DB 2 sets of 15

Hammer curls
3 sets of 10

Standing Cable Abs
3 sets of 20

[Ben Moore]

:hello::hello::hello::hello::hello::hello::hello::hello::hello::hello:

[WillNoble]

:hello::hello::hello::hello::hello::hello::hello::hello::hello::hello:

http://i99.photobucket.com/albums/l311/unknown_exception/gaf/fry-see-what-you-did-there.jpg

[Sean Hatley]

Cold as hell today at SOS. Like 28F in the place. Hard to keep warm.

Squats
bar x 10
135x6
225x6
275x3
315x3
add briefs
405x1
455x1
475x1
add suit
505x1
add knee wraps
525x1
545x1
green reverse band
595x1

Deadlifts
225x3
315x3
425x1
425x1

Lat Pull downs
3 sets of 10

Cable abs
3 sets of 25

Need to get some breifs that fit. Not getting nearly what i should out of them. Maybe some tighter Pred's or Metal Vikings.

[Travis Bell]

What kind of building are you working out in that's 28 degrees?!

[Ben Moore]

......

[Sean Hatley]

What kind of building are you working out in that's 28 degrees?!

Its a Storage Facility. We have a Kerosen heater and two electric heaters, but they only do so much. SUposed to be like 8 on sunday so benching is gonna be an interesting thing to do.

[Travis Bell]

Geeze that sucks. Is it a kerosene blower heater (torpedo heater)? or just a normal one with a big wick? If its just a normal one, get a blower heater. Much much more effective than the ones you'd use in your house. I have a box heater that I use for my garage that runs on propane and a torpedo heater up here in MI that I use to heat our barn. I can get the barn heated to about 50-55 in around an hour (its a big barn)

When Kroc tore his quad a year or so ago, it was during a very cold snap we were having and he doesn't heat his garage. Doesn't mean you'll tear something LOL but its certainly something that crosses my mind.

LOL sometimes when I'm in the barn, I'll drive my truck in the end that I won't be using and pop the hood after I shut it off to help with the heat while the heater does it's job.

[Sean Hatley]

Geeze that sucks. Is it a kerosene blower heater (torpedo heater)? or just a normal one with a big wick? If its just a normal one, get a blower heater. Much much more effective than the ones you'd use in your house. I have a box heater that I use for my garage that runs on propane and a torpedo heater up here in MI that I use to heat our barn. I can get the barn heated to about 50-55 in around an hour (its a big barn)

When Kroc tore his quad a year or so ago, it was during a very cold snap we were having and he doesn't heat his garage. Doesn't mean you'll tear something LOL but its certainly something that crosses my mind.

LOL sometimes when I'm in the barn, I'll drive my truck in the end that I won't be using and pop the hood after I shut it off to help with the heat while the heater does it's job.

I think it just a regular kerosen heater. We keep it infront of the mono whe squationg or the bench when benching. YOu get used to it. There putting up insilation in there to help out. I hope i dont tear anything(knock on wood).

[Sean Hatley]

Out of grrove today, everything felt heavier than it was

Bench
bar x10
135x6
185x6
225x3
275x1
+3 board
290x3
+5 board
320x5
340x5
+shirt to 2 board
380x2
410x2
435x1
450x0(stalled off the board)
+1 board
435x0(came back over head to fast)
+ half board
420x0(lost the groove in my shirt)
Need to be more consitant with the shirt. i have it, then i dont. Just takes a little time.

Decline Bench
225x3
245x3
275x3

DB Flys
3 sets of 10

DB Tricep extensions
3 sets of 10

Face Pulls
2 sets of 15

[Sean Hatley]

Deadlifts

135x6
225x4
315x3
365x2
405x2
425x1
450x1
475x1
425x2
405x3

DB Rows
2 sets of 20

Reverse Hypers
3 sets of 10

Hammer Curls
2 sets of 10

Ab pull downs
3 sets of 10

[Sean Hatley]

Just a crap week.

Squats
135x6
225x4
295x2
315x1
+ briefs
350x3
410x2
+ suit
470x3
+ wraps
495x2
505x1
525x1
555x0

Lock out work
4 board
295x5x3

Abs
3 sets of 10

Hammer curls
2 sets of 10

[Sean Hatley]

Deadlift
135x6
225x4
315x3
365x2
405x1
455x1
485x1
405x2
405x2

Light Good Mornings
115x6
115x4
115x4
115x4

Curls
2 sets of 20

[Sean Hatley]

Bench

bar x 10
135x6
185x4
225x3
275x1
3 board
295x2
+shirt and 3 board
320x2
345x2
2 board
370x1
1.5 board
390x1
1 board
410x1
half board
420x1

The new shirt feels great. Good pop out of the bottom. Sleeves are a little loose, gonna have them brought in half inch.

Band pushdowns (grean band)
4 sets of 10

DB Bench
65's for 2 sets of 10

Lat Pulldown
3 sets of 10

Curls
2 sets of 16

[Sean Hatley]

Light Deadlifts

135x6
225x4
315 2 sets of 3
355 2 sets of 2
375 for 4 sets of 2

SSB Good Mornings
150 for 4 sets of 4

DB Rows
4 sets of 15

Curls
2 sets of 10

Next week is testing for Big Iron. Looking forward to this meet. SOS is really helping me out with my lifts and getting them stronger.

[Sean Hatley]

Squats

barx10
135x6
225x6
315x2
add briefs
415x1
415x1
465x1
475x1
add suit
505x1
565x1(PR straps down no knee wraps)
585x0(fell forward in the hole)
585x0(fell forward out of the hole like the first one)
reverse green band
600x1

Bench Lockout work
barx10
135x6
add 5 board
225x5
275x5
315x3
375x3
375x3

rep bench
225x10

Reverse Hypers
3 sets of 10

Ab Pulldowns
4 sets of 20

The first 3 sets in the new Viking briefs were a little high. Gear fits great 600 will fall on squat in 4 weeks

[Sean Hatley]

Bench
barx10
135x6
185x4
225x3
275x1
3 board
285x2
add shirt
325x1
2 board
370x1
390x1
1 board
415x1
2 board
435x1

Incline Rows
3 sets of 10

DB Bench
3 sets of 10

Band pushdowns/Pull apart SS
3 sets of 10

Curls
2 sets of 15

Abs
4 sets of 20

Got my sleeves brought in on my shirt. Feels awsome. All the weights just exploded up.

[Sean Hatley]

Deadlift Testing

135x6
225x6
315x3
405x1
455x1
490x1(lock out sucked had to really fight for it, but my lockout has always been crap)

DB Bench
65's 4 sets of 10

Bench supported rows
4 sets of 10

Ab work
3 sets of 20


Tried out my Old Inzer Max DL suit. I like my Metal Pro better. Ordering a King Pro Deadlifter. Heard great things about it.

[Sean Hatley]

Squat Testing for Big Iron

barx10
135x6
225x5
315x1
+Briefs
410x1
465x1
+Suit
505x1
Testing
550x1(Opener weight)
590x1(PR)
620x1(HUGE PR)

Light Lockout Bench 4 board
225x5
275x3
275x3
275x3

DB Rows
80lb DB for 1 set of 30 each arm

Abs Pulldowns
3 sets of 15

Squats felt great today. 620 went up faster than the 590 did. Cant wait until sunady to see how my bench is.

[Travis Bell]

Wow Sean, nice work! Looks like you're set for some massive PRs in march

[Sean Hatley]

Wow Sean, nice work! Looks like you're set for some massive PRs in march

Thanks Travis. I thought i wouldnt get 620 at first. 590 felt tough and right beofre i got under 620 my abs were cramping and i was strugling getting my belt tight. 650 is next on my list.

[Sean Hatley]

Final Testing day for Big Iron

Bench

barx10
135x6
185x4
225x3
275x1
3 board
285x2
+Shirt
340x1
2 board
370x1
1 board
390x1
To the chest for 3 lift attempts
415x1(PR)
435x1(PR)
450x1(PR, Hell Yeah)

Close Grip Lat pulldowns
3 sets of 10

DB Bench
3 sets of 10

ABs
3 sets of 20

Really happy about the Bench. My last best Bench to the chest was 405. Hell i may go for 500 on my final attempt at Big Iron if everything goes well.

[Sean Hatley]

Deadlift

135x10
225x6
315x3
365x3
385 for 2 sets of 3
405 for 5 sets of 3

Good Mornings
5 sets of 6

Reverse Hyper
4 sets of 10

Abs
3 sets of 20

[Sean Hatley]

Deload week

Squat
135x6
225x3
275x1
320 for 2 sets of 3
375 for 4 sets of 3
reverse purple band
415x2
465x2

4 Board press w/120lbs Chain
215 for 2 sets of 3
225 for 4 sets of 3

DB fly's
3 sets of 10

AB pulldowns
3 sets of 15

[Sean Hatley]

Platform Deadlift(Speed work)
135x6
225x3
315 for 6 singles

Shrugs
315x30
405x20
405x20

DB Rows
125lb DB 2 sets of 15

Reverse Hyper
3 sets of 10

Curls
4 sets of 8

[Sean Hatley]

Bench

Raw
135x6
185x4
225x3
2 board
275x2
315x2
4 board
340x4

Shirted
3 Board
385x3
2 board
415x2
435x2
450x2
465x2
1 board
465x1
3 board
475x1

Chest supported rows
3 sets of 15

Band pushdowns
4 sets of 15

Hammer curls
3 sets of 10

Will do some abs later tonight. Good day today, the last 3 sets on the bench were fast and easy. Shooting for that 500 on bench in March at Big Iron.

[Sean Hatley]

Deadlift

Warm Ups
135x6
225x5
315x3
335x3
385x3

Working sets
405 for 2 sets of 3 from floor
440 for 5 sets of 3 of 4 boards(about a 15 inch pull)

Speed pulls
260 for 5 singles

Good Mornings
155 for 5 sets of 8

Lat pull downs
4 sets of 15

Abs
4 sets of 25

[Sean Hatley]

Squats

Warm ups
barx10
135x6
225x3
275x2

Working sets
335x3
365 for 2 sets of 3
385 for 2 sets of 2
415 for 2 sets of 1

Reverse Band(purples)
450x1
490x1

5 board lock out
225x5
315 for 4 sets of 3

Rep bench
225x10

Will do abs and Hypers tomarow whe i speed pull

[Sean Hatley]

Bench

Wamr ups
barx10
135x6
185x4
225x3
275x1

Working sets
3 board raw
300x3
325x3

5 Board
345x5

Shirted
3 board
390x3
415x3
2 Board
435x2
1 Board
445x1
To the chest
390x3
1.5 Board
415x3

Chest supported rows
3 sets of 15

Green Band pushdowns
4 sets of 20

Hammer Curls
3 sets of 10

Ab pull downs
4 sets of 15

[Sean Hatley]

Squats

Warm ups
bar x 10
135x10
225x6
310x1

Working sets
+ Briefs
370x3
435 for 2 sets of 3
+ Suit straps down
495 for 4 sets of 3
Reverse Purple
565x2
Reverse Green
625x2

4 board Bench lock out
225x5
275x3
315x3
315x3

Reverse Hypers
3 sets of 10

Ab pull downs
3 sets of 15

[Sean Hatley]

Speed Pulls w/120lbs chain off 3" box
135x6
225x6
315(435 at top)for 10 sets of 1

GHR's with red monster mini
4 sets of 10

Lat pull downs
3 sets of 10

[Sean Hatley]

Bench

Warm ups
95x10
135x8
185x4
225x3
275x1
2 board
295x2
315x2
4 board
340x4

Shirted Working sets
3 board
380x3
405x3
435x3
450x3
470x3
2 board
470x1
1 board
445x1

Tricep band pushdowns
4 sets of 15

Chest Supported rows
3 sets of 10

GHR's
4 sets of 10 with red monster mini

Face Pulls
3 sets of 10

Great day today, all the weights felt really easy. The 470 felt like 405. Caslow and the guys are really pushing me forward in all my lifts and getting me stronger overall. Im glad to be training at SOS. I weigh 247 right now and may have to cut weight for Big Iron to make 242 class.

[Sean Hatley]

Deadlift

Warm ups
135x6
225x4
260x3
315x3

Working sets
360x3
410 for 2 sets of 3
1 board
440 for 2 sets of 2
2 board
465 for 2 sets of 2

Speed bench with 80lbs of chain
135+chain for 5 sets of 5

GHR's with 2 red monster Minis
4 sets of 10

Hammer curls
3 sets of 10

Deadlifts were money today. Felt like i was doing speed pulls.

[Sean Hatley]

Squats

Warm Ups
135x8
225x6
315x1
340x1

Working sets
+briefs
405x3
465x3
+suit
525 for 3 sets of 2
Revers bands
590x2
650x1
No bands
560x1

Will do some accessory work tomarow. Gear was really tight today. Barely hit parallel with 525 to 650. The 650 felt light on my back, 670 is reasonable for Big Iron.

[Travis Bell]

Deadlift
Working sets
1 board
440 for 2 sets of 2
2 board
465 for 2 sets of 2


Think you're the first person I've seen that uses boards on deadlifts haha

[Sean Hatley]

Think you're the first person I've seen that uses boards on deadlifts haha

Its a cool set up. They are like 14x18 and about the thickness of bench boards. 4 of them is about a 15in pull. Dont know where Caslow came up with it, but i like it. My DL is moving forward instead of staying where it was or moving backwards. You gonna be in the Animal Cage at the Arnold?

[Travis Bell]

Yeah they asked me to bench so I'll probably just work up to a single raw and then do some reps with 405 and call it a day. Several other names that are much bigger than I are benching there so I may not be as big of a draw

[Sean Hatley]

Yeah they asked me to bench so I'll probably just work up to a single raw and then do some reps with 405 and call it a day. Several other names that are much bigger than I are benching there so I may not be as big of a draw

Still cool though

[KarstenDD]

So is 670 a big PR?

[Sean Hatley]

So is 670 a big PR?

It would be a 50lb PR. Hope to hit it at Big Iron

[Sean Hatley]

Speed Pulls with 160lbs of Chain off 3" platform

Warm ups
135x6
225x6
315x1

Working sets
315+160lbs of chain for 10 singles. About 470 at the top

GHR's with purple band and red moster mini
4 sets of 10

Abs
3 sets of 20

Curls
3 sets of 10

[Sean Hatley]

Bench

Warm ups
135x8
185x4
225x3
285x1
2 board
295x2
4 board
315x4
340x4

Working sets
3 board
385x3
2 board
405x2
430x2
450x2
470x2
1 baord
470x1(PR)
half board
445x1

Tricep band push downs
4 sets of 15

Chest supported rows
4 sets of 15

GHR Abs
3 sets of 10

Hammer Curls
3 sets of 10

Great day today. Weights were shooting up like it was speed bench. Shooting for that 500+ at Big Iron. No problems with touching or wrists bending back or hands not feeling right that wide.

[Sean Hatley]

Deadlift

Warm ups
135x8
225x3
260x2
315x1
360x1

Working sets
410 for 3 sets of doubles
3 board
440 for 3 sets of doubles

Speed Bench with 80lbs of chain
145+chain for 5 sets of 5

GHR's with Purple Band
3 sets of 10

Good Mornings
105x5
145x5
195x5
195x5
195x5


Deload week this week. Lock out is no longer a issue anymore with my DL, very happy about that. Cant wait to do Big Iron, its gonna be a kick ass meet.

[Sean Hatley]

Squats

Warm ups
135x6
225x3
315x1
+ briefs
370x1

Working Sets
425x3
+ suit
495 for 3 sets of triples
525 for 2 sets of doubles
reverse band
590x1

Bench lockout with doubled up purple bands and shirt. About 180-200 at top
4 board
225x3
275x3
315x3
315x3
365x3

Those bands were ridiculous. WIll do some accessory work tomarow.

[Sean Hatley]

Speed Pulls off 3" box with purple bands
135x6
225x3
275 for 10 singles

GHR with pruple and monster mini
4 sets of 15

Chest Supported rows
4 sets of 10

Hammer Curls
3 sets of 20

Abs
5 sets of 15

[Sean Hatley]

Bench

Warm ups
135x6
185x4
225x3
275x1
3 board
315x3
5 board
340x5

Working sets in shirt
2 board
385x2
410x2
1 board
435x1
465x1
2 board
485x1
500x1(PR)

Band push downs
3 sets of 20

GHR's with Purlple band
3 sets of 10

Chest supported Rows
3 sets of 10

Lateral Raises
2 sets of 10

[Sean Hatley]

DE Deadlift

Warm ups
135x6
225x3
315x3

Working sets
365 for 2 sets of 3
410 for 5 sets of 2

Speed bench with Axle
135 for 5 sets of 5

GHR's with Purple band
3 sets of 10

Hammer Curls
3 sets of 10

Face pulls
3 sets of 10

[Sean Hatley]

Squats

Warm Ups
135x6
225x3
275x2
315x1
+briefs
370x3
425x2

Working sets
+suit
495x3
525x1(Right knee caved in on second rep)
525x2
525x2
Reverse band
595x1

Bench Lockout 5 board
225x3
275x3
315x3
365x3

[Sean Hatley]

Squat

Warm ups
bar x 10
135x6
225x3
275x2
315x1
+briefs
375x1

Working sets
425x1
+suit
475x1
505x1
555x1
590x1(Opener for Big Iron)
590x1
reverse band
675x1

Bench

warm up
135x6
185x4
225x3
285x1
2 board
315x2

Working sets
2 board
385x1
1.5 board
415x1
1 board
435x1
half board
445x1
465x1

Test openers today for squat and bench. Tested Squat today cause i will be heading to Columbus on thursday to see the Arnold classic. Opening Squat with 590 and going to open Bench with 455 at Big Iron. Testing DL on tuesday.

[Sean Hatley]

Deadlift

Warm ups
135x6
225x3
315x1
365x1

Working sets
405x1
455x1
475x1
505x1(Opener for Big Iron)
505x1

Face Pulls
2 sets of 8

Curls
2 sets of 10

Light Lat Pulldowns
2 sets of 10

Deadlift felt great today. 505 flew off the floor like 135. No problem with lockout or anything. 505 is actually a PR ofr me and its funny cause its my opener. Im happy that my deadlift is not total crap anymore. Cant wait for Big Iron, 2 1/2 weeks out. Weight right now is 251, wont be that bad of a cut to 242.

[Sean Hatley]

Bench

warm ups
135x6
185x4
225x2
285x1
2 board
315x2

Working sets
2 board
405x2
425x1
1 board
455x1
455x1


Overhead lunges
95 for 3 sets fo 5

Pressdowns
3 sets of 10

Train bench today with my Friends Kara Bohigian Smith and Craig Smith today. She helped me out with my bench technique a little, said my form was pretty good. It was a great time. i think bullSh*$ed more than trained. Godd times. The rest of the weekend i will get to enjoy going to the Arnold CLassic

[Sean Hatley]

Deadlift

135x6
225x3
315x1
365x1
405x1
475x1
475x1

Curls
2 sets of 8

[Sean Hatley]

Squats

135x6
225x3
315x1
+briefs
415x1
465x1
+suit
505x1
565x1

[Sean Hatley]

Bench

135x8
185x4
225x3
275x1
3 board
325x2
+shirt
395x1
2 board
415x1
1 board
435x1
1/2 board
445x1

[Sean Hatley]

Arrived in Omaha at 8 on Friday morning and headed up to Big Iron gym to weigh in. Weighed in at 240. Then headed out with a portion of the SOS crew and grabed some breakfast and carbed up to get the weight i had to cut. The rest of the day consisted of eating and BSing with the guys. I think i weighed 250 by the end of the day. Arrived at the meet area the day of the meet at around 9. lifting started at 10 and the meet didnt end till around 9.

I opened squats with 589lbs and made my way into the meet. Took 617 for my second attempt. I ended up dumping. I had the straps too tight on my suit and coulnt get good air. Took the same weight again for my third attempt. Missed it again. Came out of the hole fine, but fell forward halfway up. Wasnt too happy with the squats, but at least i was in the meet.

I opened Bench with 451, smoked it and one of the judges asked if there was any weight on the bar. LOL. Took 473 for my second attempt adn smoked that also. For my third attempt i took 501 and made it look like an opener. Fast and easy. Some of the people there told me that i should have opened with that. Was very happy about that.Thats a 126lb meet PR from my fist meet bench which was 375, and a 50lb PR from that gym.

Started Deadlifts at around 7:30pm. I opened up with 492 and pulled it easy. Then for my second i too 537 and pulled it with relative ease and that was a PR. Then went for 578 on my third and final attempt. Pulled it all the way and had to fight for that last inch to lock out. Locked it out, and got the down comand just in time casue i felt my grip slipping in my right hand. I felt i had dropped it out of my hands an inch before it hit the ground and was fearing i might get 3 reds. I got 3 white ligths and a huge PR on DL. I was so happy about that.

Went 7 out of 9 which is good for me considering its only my second PL meet and put up a 1668lb total. Huge thanks goes out for the entire SOS crew for getting my training dialed in and getting me ready for the meet. The handlers we had were just phenominal getting us wraped up and getting out gear on and adjusted and handing off on bench. Just 100% money. Dont know when the next meet is, but hope to get my squat better so that way i make more than just my opener.

[Sean Hatley]

Light Bench

135x6
135x6
190 for 4 sets of 6
260 to 2 board for 2 sets of 2
290 to 4 board for 2 sets of 4

Band push downs
3 sets of 20

Hammer curls
3 sets of 15

[Sean Hatley]

Deadlift

135x8
225x6
290 for 4 sets of 6
340x4
370x3
All were done without a belt

GHR's with purple band
4 sets of 15

Chest supported rows
3 sets of 15

AB's
3 sets of 20

[Sean Hatley]

Accessory work

DB Bench
5 sets of 15

Lat pulldowns
5 sets of 15

Band pushdowns
3 sets of 15

Curls
3 sets of 10

[Sean Hatley]

SSB Squats

bar x 10
165x6
165x3
220 for 4 sets of 6
260x4
290x3

GHR's with Purple Band
5 sets of 15

Shrugs
225 for 5 sets of 30

GHR Abs
5 sets of 25

Good workout today. 1st week of our 6 week raw cycle is done with. Then i get back into my Gear in May for the APA Missouri meet in June.

[Sean Hatley]

Bench

135x10
135x6
185x4
205 for 4 sets of 5
2 board
260 for 2 sets of 2
4 board
290 for 2 sets of 4

Lat Pull downs
3 sets of 12

Tricep band pushdowns
3 sets of 15

Hammer curls
3 sets of 10

[Sean Hatley]

Deadlift

135x6
225x5
275x3
315 for 4 sets of 5
340x4
370x3

No belt on all the sets

GHR's with Green Band
4 sets of 15

CSR
3 sets of 15

GHR Abs
5 sets of 20

[Sean Hatley]

SSB Squats

ba x 10
135x8
185x6
240 for 4 sets of 5
260x4
280x3

GHR's with Purple band
4 sets of 10

Rear delt work
3 sets of 10

ABs
3 sets of 20

[Sean Hatley]

Deadlift off 3 inch platform
135x8
225x4
275x3
315 for 2 sets of 3

Sumo Pulls
340 for 4 sets of 5

CSR's
3 sets of 15

Abs
5 sets of 25

[Sean Hatley]

Bench

bar x 10
135x8
185x4
225 for 4 sets of 5
2 board
275 for 2 sets of 2
4 board
315 for 2 sets of 4

Band pressdowns
3 sets of 15

Hammer Curls
3 sets of 10

[Sean Hatley]

Foam Box Squats

145x8
235x6
285x3
325 for 2 sets of 3

Free Squats
295 for 4 sets of 5

Lat Pull Down
4 sets of 15

CSR's
3 sets of 15

Abs
3 sets of 10

[ACaslow]

here is your log... I will now embarrass you.

:birthday:

Sean can now drink, he has never drank in his life before.
He actually is quite the good conservative.... :angel:

[Sean Hatley]

Thanks Al

Deadlift off a 3 inch platform
135x8
225x6
315x3
340 for 3 sets of 3

Sumo Deadlifts
370 for 4 sets of 4

Bench
135x6
185x4
225x3
240 for 4 sets of 4
3 board
315 for 2 sets of 2
5 board
340 for 2 sets of 2

GHR's
3 sets of 15

Lat Pulldown
3 sets of 10

DB flys
3 sets of 10

Curls
3 sets of 10

[Sean Hatley]

Foam Box Squats

135x6
225x3
260 for 3 sets of 3

Free Squats
305 for 4 sets of 4
reverse band
375x4
415x4

GHR's with Blue band
4 sets of 10

Lat pull downs
3 sets of 15

CSR's
4 sets of 15

Curls
3 sets of 12

Abs
3 sets of 25


Good workout today. Get in gear next week to start training for the APA Missouri meet in June. I may cut to 220 for the meet but i haven't decided yet.

[Sean Hatley]

Bench

135x8
185x4
225x3
285x1
300x1(PR)
3 board
325x2
325x2
5 board
345x5
+ shirt
3 board
405 for 2 sets of 3
2 board
425 for 2 sets of 3
1 board
455 for 2 sets of 2

CSR's
4 sets of 15

Band pushdowns
4 sets of 20

Rear delt work
3 sets of 10

Green band face pulls
4 sets of 15

Good day. Felt a little weird back in the shirt today. Been 6 weeks without any gear so i guess its expected. 8 weeks out from the meet.

[Sean Hatley]

Deadlift

135x8
225x5
315x3
365 for 4 sets of 4

SSB Foam box squats with 3 second pause on box
210 for 5 sets of 3

GHR's with Blue band
4 sets of 15

DB Rows
125 for 2 sets of 20

GHR Abs
5 sets of 15

[Sean Hatley]

Fat Bar Bench (same as an axle for people who dont know the difference)

135x10
185x6
200 for 2 sets of 15

Lat Pulldown
5 sets of 10

Curls
5 sets of 10

Lateral Raise
3 sets of 10

Band pushdowns
3 sets of 15

[Sean Hatley]

Squats

135x8
225x3
285x2
+briefs
325 for 4 sets of 4
Purple Reverse Bands
465 for 2 sets of 2

GHR's
4 sets of 10 with blue band
Last set with no bands

GHR Abs
3 sets of 10

[Sean Hatley]

Deadlift

135x6
225x4
315x3
405x3
+suit
445x1
480 for 3 sets of 3
510 for 3 sets of 2

SSB Squats
155x6
205 for 4 sets of 4

Weight felt good today and weight flew up fast. Will get Abs and accessory work done tomorrow.

[Sean Hatley]

Accessory work

GHR's with red mini band
4 sets of 10

Reverse Hypers
4 sets of 10

Curls
4 sets of 10

Skull Crushers
4 sets of 10

DB Lateral raises
3 sets of 15

GHR Abs
3 sets of 10


Reverse hypers felt great on my back today. Took away most of the soreness from yesterdays pulls.

[WILD BILL]

Yea ill be doing the Pro/Am in Aug. Will u be there?

[Sean Hatley]

7/15/09
Squats

145x6
235x3
325x1
375x1
+briefs
415x1
465x1
505x1
+suit straps down
555x1
620x1
Reverse band straps down no wraps
650x1

Squatting in my new Leviathan felt awesome. Not too hard to hit depth and killer spring out of the hole. The support from that thing is unreal. Feels like a body cast.


7/16/09
Accessory work

GHR's with red mini band
5 sets of 10

CSR's
5 sets of 10

DB Curls
3 sets of 15

Skull Crushers
3 sets f 10

Reverse Hypers
3 sets of 10

GHR Abs
3 sets of 10

Had to make up some work tonight cause i had to leave after squatting last night. 1 week then i can bench again. Left arm feels great, hopefully the stress fracture is healed up. I will have 5 weeks in the shirt before the Big Iron meet. I hope i will hit 500 again.

[Sean Hatley]

Deadlifts

135x6
225x4
315x3
405x3
+suit
505 for 3 sets of 3
2 blocks
545 for 3 sets of 2

SSB Foam box Squats
145x6
235x3
325x3
325x3
305x3

Reverse Hypers
3 sets of 10

GHR Abs
3 sets of 10

F*** is my back sore.

[Sean Hatley]

Bench

95x6
135x6
185x4
225x3
275x3
300x1(PR for not benching in 8 weeks)
3 board
315x3
315x3
2 board
315x1

CSR's
4 sets of 10

Rope Pull downs
3 sets of 10

Reverse Grip Curls
3 sets of 10

Felt great to bench again today. Didn't loose any of my strength. No pain in my arm, so that's a good indication that the stress fracture has healed up. Next week i will get back in the shirt.

[Sean Hatley]

Deadlift

135x4
225x3
315x1
405x1
+suit
455x1
495x1
545x1
570x1
480x2
4 blocks
540 for 3 sets of 2

CSR's
5 sets of 10

DB flys
4 sets of 8

Good Mornings
5 sets of 5

[Sean Hatley]

Bench

135x6
185x5
225x3
275x1
3 board
315x3
5 board
345x5
4 board
345x4
+shirt
3 board
405x3
2 board
455x2
455x2
1 board
455x1

Lat pull downs
3 sets of10

DB press
3 sets of 10

Tricep band extensions
3 sets of 10

Hammer curls
3 sets of 10

[Sean Hatley]

Squats from last night

145x6
235x3
325x1
+briefs
380x2
430x1
490x1
+suit straps down
550x1
580x1
615x1
+knee wraps
630x1
Reverse band sets with straps up and knee wraps
680x1
705x1

GHR's
5 sets of 10

Ab Pulldowns
3 sets of 10

[Sean Hatley]

Accessory work

Shrugs
225x20
315x20
365x15
365x15

Lat puldown
5 sets of 10

Curls
4 sets of 15

Rear delt raises
3 sets of 10

Band pull aparts
3 sets of 20

[Sean Hatley]

Deadlift

135x6
225x3
315x2
405x2
440x2
+suit
520x2
520x2
545x1
545x1

Good Mornings
4 sets of 4

Lat pulldowns
4 sets of 10

[Sean Hatley]

Bench

95x5
135x5
185x3
225x3
275x1
315x1(PR)
3 board
335x2
+shirt
375x2
405x2
2 board
435x1
1.5 board
445x1
2 board
465x1

Lat Pulldowns
3 sets of 10

Band pushdowns
3 sets of 20

Hammer Curls
3 sets of 10

DB flys
3 sets of 10

Bench felt good tonight. Just working back in slowly. Defiantly good for way more. No real pain in my arm which is a good sign. Was happy to hit 315. Looks like my bench didnt get any weaker when i took the 9 weeks off from benching.

[Sean Hatley]

Squats

145x5
235x3
345x1
+briefs
435x1
495x1
+suit straps down
550x1
580x1
straps up
615x1
+knee wraps
650x1
670x1

GHR's with purple band
4 sets of 10

CSR's
3 sets of 10

Squats felt great tonight. 670 flew up. Got video and will upload it later. Hopefully 700 will fall at the meet in 3 weeks. Will get some abs and other accessory work done tomorrow.

[Sean Hatley]

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[Sean Hatley]

Deadlift

135x6
225x3
315x2
365x2
420x2
+suit
480x2
495x2

Reverse Hypers
3 sets of 10

Good Mornings
4 sets of 4

GHR Abs
3 sets of 10

[Sean Hatley]

Bench

95x5
135x5
185x3
225x3
275x1
315x1
3 board
335x2
+shirt
375x2
405x2
2 board
425x1
1.5 board
455x1
1 board
475x1
475x1

CSR's
4 sets of 10

Curls
3 sets of 10

[Sean Hatley]

Squats

145x4
235x3
325x1
+briefs
425x1
505x1
+suit
550x1
+wraps
595x1
Straps up with wraps
615x1
650x1
705x1(PR)

Abs
3 sets of 10

Glad i was finally able to hit 700. 35lb PR, but i have to hit it in a meet for it to count lol.