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Sean S
05-29-2009, 05:09 PM
I figured I would keep a training journal here since there are a fair amount of experienced lifters.
Background: I'm a 34 year old grad student working on my PhD in muscle biology and exercise physiology at Ohio University. I've been lifting for about 16-17 years and competing in powerlifting since 2005. I really didn't make much progress until I really learned how to train correctly when I started powerlifting. I mainly compete in the IPA these days since the meets are close and well run. My stats are as follows:

6'1" 285-290 lbs.
SQ 750
BP 525
DL 675
total 1930

My training split is as follows:
Mon - SQ/DL assistance
Wed - ME bench
Fri - ME SQ/DL
Sat- BP assistance

I'm open to any feedback or questions.

Sean S
05-29-2009, 05:13 PM
ME SQ/DL
box SQ
135x8
225x4
315x2
405x2x2 (briefs)
455x2x2 (briefs, belt)
495x2x2
545x1x2 (first set looked like crap, so I took it again)
Deficit DL (sumo)
315x1
405x1
455x1
495x1
545x1
rev hypers 3 sets of 12
chest supp. rows 5 sets of 6-8
seated abs 3 sets of 15

Dave Schwab
05-29-2009, 06:08 PM
Hey Sean, good to see you over here.

Sean S
05-30-2009, 01:27 PM
BP assistance
treadmill 10 min.
BP
225x5x3
steep incline DB press
70x15
80x12
70x15
band pushdowns 2 sets of a bunch
curls 2 sets of 20
seated DB power cleans 2 sets of 20
band pull aparts 2 sets of 15
indian clubs

Sean S
06-01-2009, 03:29 PM
SQ/DL assistance
RDL on hammer DL (w/doubled light bands)
135x5
225x5
315x5
405x5x3
455x5x2
manta ray box SQ (close stance)
225x15x2
45 deg back raise w/DB
95x10x3
chest supp DB row
70x10x3
decline sit-ups
25x10x4

Sean S
06-03-2009, 03:59 PM
ME bench
BP
up to 315x2 raw; add viking shirt
365x3 (no touch)
405x3 (no touch)
455x1 (no touch)
495x1 (almost touch)
515xmiss (got handcuffed at the bottom)
515xmiss (touched too low so I didn't get good pop)
Tate press
4 sets of 10
pulldowns 4 sets of 10
pec dec 3 sets of 20

That last inch to touch is a killer in this shirt. I end up putting the bar lower than I want and it compromises my power out of the bottom. The shirt has good pop if I can get the bar in the right spot. I'll keep working with it and see if I can get things ironed out.

Sean S
06-05-2009, 07:16 PM
ME SQ/DL
free SQ
135x8
225x5
315x2
405x2 (suit straps down, belt)
455x2
495x2
545x2
585x2
635x1
655x1
speed pulls (conventional)
315x1x2
405x1x6
rev hypers 2 sets of 15
1-arm DB rows
90x20
120x20

Didn't feel like the suit was giving me much. After my sets I realized I didn't even need to have a bar on my back to be able to get down to a parallel box.

Sean S
06-06-2009, 02:25 PM
BP assistance
treadmill 10 min.
military press (w/light bands)
135x3x5
incline DB bench (35 sec. rest)
70x15, x15, x15, x8
DB extensions (30 sec. rest)
40x10x3
face pulls (45 sec. rest)
3 sets of 20
seated abs
3 sets of 10
indian clubs

Sean S
06-08-2009, 03:15 PM
SQ/DL assistance
SSB suspended GM
135x8
225x5
315x5
365x5x3 (belt)
45 deg back raise w/DB
95x10x3
leg extensions 2 sets of 15-20
chest supp. row 2 sets of 10-15
shrugs 2 sets of 20
standing abs 4 sets of 10

Sean S
06-10-2009, 03:34 PM
ME bench (deload)
DB bench
35x20
50x20
70x20
90x10
100x20, x12, x9
rolling DB extensions
50x20x4
standing pulldowns 4 sets of 10
pec dec 3 sets of 20
seated abs 3 sets of 15
hammer curls 2 sets of 20
indian clubs

Sean S
06-12-2009, 04:00 PM
ME SQ/DL
box SQ
405x2 (briefs)
455x2x9 (briefs, belt)
elevated DL (sumo)
315x1
365x1
405x1
455x1
495x1
545x1
rev hypers 2 sets of 15
chest supp rows 4 sets of 8
standing abs 4 sets of 15

Did squats very fast with just enough time to change the rack height between sets. Felt something grab in my groin while I was putting the briefs on, but didn't have any pain during the SQ or DL. Hopefully I just pinched or stretched some skin.

Sean S
06-13-2009, 03:11 PM
BP assistance
treadmill 10 min.
BP
225x5x3
steep incline DB press
70x20
85x15
band pushdowns 2 sets of 10
preacher curls 2 sets of 20
rear laterals 4 sets of 20
BP w/hanging weight
95x40, x30
indian clubs

Sean S
06-15-2009, 02:52 PM
SQ/DL assistance
SSB box SQ
135x8
225x5
315x5
365x5
365x5 (belt)
GHR 2 sets of 7-12 (hamstring cramped on second set, so I stopped)
back raise on GHR
25x12x3
chest supp DB row
70x15
80x12x2
abs on stability ball
70x20x4
band leg curls 2 sets of 25

Sean S
06-17-2009, 03:32 PM
ME bench
BP
warm up to 315x2 raw; add viking shirt
365x3 (no touch)
405x3 (no touch)
455x2 (no touch)
495x1 (no touch)
525x1 (~1" from touching, went up easy)
225x19 (shirt off)
rolling DB extensions 3 sets of 10-15
pulldowns 4 sets of 10
seated abs 1 set of 20
indian clubs

Got a better sense of the groove of the shirt this time. Last time I was dumping the bar low to try and touch when it would lock up that last inch or so. I think it's just going to take more weight to touch.

Sean S
06-19-2009, 05:59 PM
ME SQ/DL
box SQ (w/chains, ~100#)
315x2 (briefs)
405x2 (briefs, belt)
455x2
495x2
545x1
deficit DL (sumo)
315x1
405x1x8
rev hypers 3 sets of 15
chest supp. row 3 sets of 8
cable obliques 3 sets of 10
standing abs 1 set of 15

Sean S
06-20-2009, 02:38 PM
BP assistance
treadmill 10 min.
military press
95x8
135x5
185x5x4
suspended push-ups 4 sets of 15
pushdowns 3 sets of 30 sec.
inverted rows 3 sets of 12
pulldowns to stomach 1 set of 20
indian clubs

Sean S
06-22-2009, 03:04 PM
SQ/DL assistance
arch back GM
135x8
225x5
315x5
365x5
405x5x3 (belt)
GHR 3 sets of 12
pendlay rows
135x10
225x10
275x8x2
rev hypers 3 sets of 12-20
standing abs 4 sets of 12
gripper work

Sean S
06-24-2009, 03:44 PM
ME bench
BP off 2/3 foam roller
275x5
315x3
335x3
355x2
365x2
375x1
JM press w/hanging weight
95x20x5
assisted pull-ups 4 sets of 6-8
shoulder raises 2 sets of 15
preacher curls 1 set of 20
seated abs 1 set of 20
indian clubs

Sean S
06-26-2009, 03:57 PM
ME SQ/DL
box SQ (w/chains ~100#)
405x2x10
sumo DL
315x1
405x1
495x1
545x1
605x1
rev hypers 3 sets of 15
chest supp rows 4 sets of 10
sit-ups on foam roller 4 sets of 15

The DL's standing on plates seem to be doing the trick since the pulls today off the floor felt very good. I think we'll keep these up.

Sean S
06-27-2009, 01:13 PM
BP assistance
push-ups 4 sets of 25
band tricep extensions 4 sets of 20
band upright rows 3 sets of 20
band rear delts 3 sets of 20
indian clubs
bodyweight olympic squats: a bunch of sets and reps

Tweaked my left quad squatting yesterday, so I did some work to increase blood flow. Also, my shoulders and pecs just don't seem to recover as fast as the rest of my body, so I will try and do all my heavy work on one day and just do high rep work and rehab and prehab on my other BP day. I'll try it this way and see how things go for a while.

Sean S
06-29-2009, 02:36 PM
SQ/DL assistance
RDL on hammer DL (w/light bands)
405x5x2
455x5x2
manta ray box SQ (close stance, high box)
275x15
315x13
band leg curls
blue x20x3
chest supp row 3 sets of 8
rev hypers 3 sets of 15
sit-ups on GHR 4 sets of 10

Sean S
07-01-2009, 03:41 PM
ME bench
BP
up to 315x2 raw; add old viking shirt
365x3 (no touch)
405x3 (no touch)
455x1 (no touch)
495x1 (touch, a little slow up top)
515x1 (touch, smoked this one)
JM press w/hanging weights
115x20, 20, 20, 15
DB military press
55x10
70x15
indian clubs

Sean S
07-02-2009, 03:55 PM
ME SQ/DL
box SQ (w/chains ~100#) (canvas suit bottoms)
315x2
405x2
455x2
495x2
545x2
585x1
speed pulls (sumo, standing on plates)
405x1x8
rev hypers 3 sets of 15
standing pulldowns 5 sets of 10
seated abs 4 sets of 15

Had to SQ a day early since I will be out of town tomorrow.

Sean S
07-04-2009, 03:51 PM
BP assistance
BP
185x5x8
225x5x2
hammer incline BP 1 set of 15
pushdowns 3 sets of 12
front raises w/plate
100x12
45x30
reverse pec dec 3 sets of 20
seated shrugs 1 set of 30
indian clubs

Did more than normal today since I will be out of town and will be deloading for the next week or week and a half.

Sean S
07-06-2009, 03:35 PM
SQ/DL assistance
SSB suspended GM
135x8
225x5
315x5
365x5
365x5 (belt)
405x5 (belt)
GHR 3 sets of 12
rev hypers 3 sets of 15
chest supp row 4 sets of 10
standing abs 4 sets of 10
grip machine
indian clubs