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Sean S
09-07-2009, 03:42 PM
Decided to re-start my log over there since this site seems to get alot of traffic.
Ht- 6'1"
Wt- 290-295#
Best lifts (multi-ply)
SQ- 750
BP- 525
DL- 675
Total- 1930

Training template:
Mon- SQ/DL assistance
Wed- ME bench
Fri- ME SQ/DL
Sat- BP assistance

Sean S
09-07-2009, 03:44 PM
SQ/DL assistance
suspended SSB GM (below belly button, conventional DL stance)
135x8
225x5
315x5x3 (belt)
GHR 4 sets of 15
rev hypers 4 sets of 15
shrugs 3 sets of 20
decline sit-ups 25x10x4
calf raises 4 sets of 20

gopostal42
09-08-2009, 10:06 AM
welcome over here sean, i did the same thing a few weeks ago when fi went down. seems to be a lot better traffic wise for sure.

Sean S
09-09-2009, 04:12 PM
ME bench
reverse band 1-board (blues)(viking shirt)
455x3
495x3
545x1
585x1
615x1 PR
rev band 4-board (still in shirt)(close grip)
455x5x2
495x5
pushdowns 2 sets of 20
chest supp rows 4 sets of 10
indian clubs

Sean S
09-11-2009, 04:06 PM
ME SQ/DL
box SQ (w/2 blues per side)(canvas suit straps down)
315x2
365x2
405x2
455x1 PR
deficit speed pulls
365x1x7
rev hypers 3 sets of 15
seated calf raise 3 sets of 25
chest supp row 4 sets of 10
standing abs 5 sets of 12

Always nice doing a max SQ with no spotters except some Spud straps to prevent decapitation.

Sean S
09-12-2009, 02:34 PM
BP assistance
military press
135x10x3
185x5
pec dec superset w/face pulls
3 sets of 15-20 each
band pushdown superset w/hammer curls
3 sets of 20 each
lower body recovery work
achilles rehab

Sean S
09-14-2009, 02:35 PM
SQ/DL assistance (deload)
45 deg back raise w/DB
80x12x4
band leg curls 2 sets of 20
leg extensions 2 sets of 20
adductor machine 2 sets of 20
rev hypers 2 sets of 15
standing pulldowns 2 sets of 15
seated abs 4 sets of 15
grip work
achilles rehab

Sean S
09-16-2009, 03:57 PM
ME bench
BP
up to 315x2 raw; add viking shirt
365x3 (no touch)
405x2 (no touch)
455x1 (no touch)
495x1 (no touch)
545xmiss (touch)
525xmiss (touch)
BP off 2/3 foam roller
225x20, x15, x12
pushdowns 3 sets of 20
chest supp rows 3 sets of 10

Shirt is giving me fits trying to touch weights. I get the bar down far enough to touch and I feel like I'm too low or I'm handcuffed. Arms are also hurting when I try to lower the bar in a shirt (around the sleeve opening). I'll get back in the shirt in a couple weeks and try to iron things out before the meet.

Sean S
09-18-2009, 03:44 PM
ME SQ/DL (deload)
SQ (briefs, belt)
405x2
455x2x3
495x2x2
deficit speed pulls
365x1
405x1x5
rev hypers 3 sets of 15
seated calf raise 3 sets of 20
chest supp row 3 sets of 15-20
standing abs 3 sets of 10

Everything felt very light this week with no bands.

Sean S
09-19-2009, 03:47 PM
BP assistance
DB overhead press
30x20
45x20
60x12
70x10
80x8
pushdowns 4 sets of 15
pec dec 2 sets of 20
inverted rows 2 sets of 12
H-rolls 2 sets of 20
DB curls 1 set of 25
indian clubs

Dave Schwab
09-20-2009, 10:13 PM
Arms are also hurting when I try to lower the bar in a shirt (around the sleeve opening). I'll get back in the shirt in a couple weeks and try to iron things out before the meet.

How far down the bicep do the sleeves come? I was experiencing pain in the lower bicep area with just about every heavy set until I switched to my current shirt, which has sleeves that cover the entire bicep. Not a single bicep or elbow issue since. I think the Vikings has longer sleeves though, so maybe not the fix for you.

Sean S
09-21-2009, 10:44 AM
I think it's a combination of the my arms already being beat up from heavy band squats and then getting into a tight bench shirt. I've been icing them everyday and that seems to be helping. Next time I get into the shirt I will tinker with the sleeve position to see if that helps.

Sean S
09-21-2009, 02:06 PM
SQ/DL assistance
SSB box SQ
135x8
225x5
315x5x3
band leg curls 2 sets of 20
back raise on GHR 25x15x3
standing pulldowns 3 sets of 12
decline sit-ups 25x8x4
hex DB holds

Sean S
09-23-2009, 03:37 PM
ME bench
standing abs 3 sets of 12
indian clubs
BP
135x8
185x5
225x5
275x3
315x3
335x3
225x20
225x18
pushdowns 4 sets of 15
pulldowns 4 sets of 10
shoulder horn 3 sets of 20
indian clubs

Sean S
09-25-2009, 04:11 PM
ME SQ/DL
SQ
135x8
225x5
315x3 (briefs)
405x2
495x2 (briefs, suit straps down)
585x2 (straps up)
655x1
695x1 (very easy)
rev hypers 2 sets of 15
seated abs 2 sets of 15

Everything felt pretty good for being in full gear for the first time in a while. Getting down is much harder than coming up. If I open with 725 or so I should be able to get depth. I was reminded that I don't need the straps very tight on my suit.

Sean S
09-26-2009, 03:15 PM
BP assistance
indian clubs
military press
135x10x4
DB extensions 3 sets of 15
1-arm DB row
90x15
120x15x2
DB side bends
120x15x2
H-rolls 3 sets of 20
indian clubs

Sean S
09-28-2009, 01:57 PM
SQ/DL assistance
standing abs 3 sets of 15
arch back GM
135x8
225x5
315x5
405x5x3 (belt)
455x5 (belt)
GHR 3 sets of 15
rev hypers 3 sets of 15
decline sit-ups 3 sets of 8
gripper

Sean S
09-30-2009, 04:20 PM
ME bench
BP raw to 315x2; add viking shirt
365x2 (no touch)
405x2 (no touch)
455x1 (no touch)
495x1 (no touch)
515xmissx2 (touched both)
4-board (raw)
315x5
365x5x3
chest supp row 2 sets of 20

I feel like I'm getting no pop from the bottom in the shirt. I can't jack up the shirt any more or I won't be able to touch anything. I'm not sure why my shirted bench has suddenly gone south. My raw strength is better than it has ever been. Next week I'll probably try every bench shirt that my training partner and I have until I find one that works. Hopefully I'll find something that will allow me to get a respectable bench in at the meet.

Sean S
10-02-2009, 04:22 PM
ME SQ/DL
SQ
up to 315x3 raw; add suit bottoms (no briefs)
405x2x2
455x2x2
495x2x2
DL
335x1
445x1
535x1 (straps up)
605x1
625x1
rev hypers 3 sets of 15
seated calf raise 3 sets of 20
standing abs 4 sets of 12
chest supp row 3 sets of 10

Played with the tightness of the straps on the DL to figure out the best fit. DL's felt pretty good, especially since I wasn't getting psyched up at all.

Sean S
10-03-2009, 02:44 PM
BP assistance
bike 10 min.
indian clubs
BP bar x100
incline DB BP
70x20x3
pushdowns 3 sets of 15
band pull-aparts 3 sets of 15
H-rolls 3 sets of 15
indian clubs

Shoulder feels a little irritated, so I didn't do anything too stressful. I'll be icing it alot the next few days to get everything feeling good.

Sean S
10-05-2009, 01:46 PM
SQ/DL assistance
Didn't do much except for a few sets of RDL's on the hammer DL and some rev hypers. I was getting warmed up and stood up from crouching down when I got a breathtaking pain in my middle back. It just got worse and worse and it hurts to do everything, including breathing. I made an appointment to see the chiropractor tomorrow morning. This certainly isn't good timing given the meet coming up soon.

Coke
10-06-2009, 11:49 AM
Got some great numbers in here man, props.

Sean S
10-07-2009, 04:21 PM
Thanks for the feedback.

ME BP
BP
up to 225x5 (this felt like an absolute ton so I shut it down)
pec dec 2 sets of 20
band pushdowns 3 sets of 20
pulldowns 3 sets of 12
back raises on GHR 2 sets of 20

Looks like there won't be any meet for me. Turns out I popped two ribs out of place on Monday. It's very unlikely it will be ready for a max SQ and DL in time for the meet. Plus now I have the flu my wife brought home from work, so I feel like crap all around.

Sean S
10-12-2009, 04:14 PM
SQ/DL assistance
strict SSB GM
bar x12
95x12
115x12
135x12
leg extensions 2 sets of 20
45 deg back raise
BW x20
50x15x2
standing abs 3 sets of 12
BP bar x60
indian clubs

Kept everything very light today. I'm finally starting to get some energy back after the cold/flu put me out of commission last week. I spent three straight days snotting, drooling, and sleeping. I also lost 5 lbs. even with my best attempt to eat as much as I could. The back/rib thing has improved a little, but it's still bugging me. I probably need to go back to the chiropractor for another adjustment this week.

Dave Schwab
10-12-2009, 07:29 PM
Rough week Sean, sucks to hear, bet that flu/rib combo made you feel just terrible.

Sean S
10-13-2009, 11:18 AM
Rough week Sean, sucks to hear, bet that flu/rib combo made you feel just terrible.

Yea, it was the worst I've felt in a long, long time. I don't get sick that often and when I do it generally doesn't hit me that hard. Laying around like that with my back feeling like I was getting shocked intermittently by a cattle prod wasn't much fun.
Thankfully Dan let me move my entry to the Feb Pro-AM because of the injury, so at least I'm not out the meet entry fee.

Sean S
10-14-2009, 03:32 PM
ME bench
BP
135x8
185x5
225x5
255x3
275x3
315x3
275x5
foam roller BP
225x15x3
pushdowns 1 set of 15
chest supp rows 5 sets of 10
indian clubs

Bench felt surprisingly good given the recent illness.

Coke
10-15-2009, 08:39 AM
Nice job with the benching and overall.

Sean S
10-16-2009, 04:01 PM
ME SQ/DL
SQ
135x8
225x6
315x3
365x3 (belt)
405x3 (belt)
405x3 (belt)
365x5 (no belt)
DL (conv)(no belt)
315x3
365x3
405x3
455x3
rev hypers 4 sets of 15
standing abs 3 sets of 12

Didn't feel too bad today given the recent injury and illness. The back/rib felt OK, but I could still tell it was there so I didn't go too heavy.

Coke
10-17-2009, 08:06 AM
Good day with the squats and deads dude.

Sean S
10-17-2009, 10:04 AM
Good day with the squats and deads dude.

Thanks. Do you keep a training journal on the site? If you ever have any questions about my training or why I'm doing something, feel free to ask.

Sean S
10-17-2009, 04:14 PM
Bench assistance
military press
145x5
170x5
190x8
115x10x4
band assisted pull-ups 21 total reps
pushdowns 2 sets of 15
curls 2 sets of 15
rear laterals 2 sets of 20
indian clubs

Sean S
10-19-2009, 02:17 PM
SQ/DL assistance
suspended SSB GM
135x8
225x5
315x5x3
GHR 3 sets of 12-15
rev hypers 3 sets of 15
shrugs 3 sets of 20
seated abs 4 sets of 15
gripper

Coke
10-19-2009, 03:41 PM
Thanks. Do you keep a training journal on the site? If you ever have any questions about my training or why I'm doing something, feel free to ask.

Welcome to check out my journal anytime, "The Chocolate Bar"...you can't miss it bro.

Sean S
10-21-2009, 04:14 PM
Bench press
BP
135x8
185x5
225x5
275x3
315x3
335x3
285x5
foam roller close grip
225x15x3
pushdowns 3 sets of 20
chest supp rows 5 sets of 10
hammer curls 2 sets of 12
indian clubs

Sean S
10-23-2009, 03:51 PM
SQ
speed SQ (loose belt)
315x2x4
365x2x3
405x1
speed pulls (conv)
315x2x2
365x2
405x2
adductor machine 2 sets of 20
rev hypers 3 sets of 15
seated calf raises 3 sets of 20
standing abs 4 sets of 12

I'm tinkering with my DL training to try and improve my conventional DL. After getting some feedback from Travis at Stratiform, I will do my heavy pulling on Mondays. On my SQ day, I will alternate each week working up one week and doing speed work the next week. On the speed SQ days I will also do some light speed pulls to dial in my technique. I'll give this a run the next 5-6 weeks and see how it works.

Coke
10-24-2009, 09:15 AM
Solid training for both days Sean.

Shae
10-24-2009, 09:32 AM
Looking good big man. Keep killing the weights.

Sean S
10-24-2009, 03:44 PM
Looking good big man. Keep killing the weights.

Thanks. I'm going to try some raw training and likely competition. I've been lifting equipped for the past few years. I took a look at your log and you look strong as hell. Now you just to have get it all dialed in right for meet day.

Sean S
10-24-2009, 03:45 PM
Military press
indian clubs
military press
165x3
185x3
205x6
115x10x4
band assisted pull-ups 28 total reps
circuit of DB extensions, preacher curls, rear laterals
3 sets of 15 each
indian clubs

Sean S
10-26-2009, 05:54 PM
DL
rack pulls (1 pin)
315x5
405x3
455x3
495x3 (belt)
545x3 (belt)
585x1 (belt)
stone trainer pick-ups
3 plates x10x2 (I suck at these)
45 deg back raise w/DB
65x12x3
seated abs 4 sets of 15
grip work

Coke
10-27-2009, 09:33 AM
Got some fine deads and all man.

Shae
10-27-2009, 09:39 AM
Thanks. I'm going to try some raw training and likely competition. I've been lifting equipped for the past few years. I took a look at your log and you look strong as hell. Now you just to have get it all dialed in right for meet day.

You are so right. I will dial everything in for my next meet.

I hope to see you on the platform one of these days.

Sean S
10-27-2009, 10:54 AM
You are so right. I will dial everything in for my next meet.

I hope to see you on the platform one of these days.

You learn alot with each meet no matter how you do. Sometimes you figure what works and sometimes you figure out what not to do next time.
I'm planning on a meet in early Feb.

Sean S
10-28-2009, 04:03 PM
Bench
BP off foam roller (let it sink in as far as possible)
275x3
315x3
335x2
365x2
BP with hanging weights
165x20x3
rolling DB extensions 3 sets of 15
chest supp row 4 sets of 10
hammer curls 1 set of 15
indian clubs

Coke
10-29-2009, 07:28 AM
Impressive bench dude.

Sean S
10-30-2009, 03:40 PM
Squat
Free SQ
135x8
225x6
315x3
365x2
405x2 (add belt)
425x2
455x2
475x1
DB swings w/light band
55x15x2
DB swings without band
120x15x2
adductor machine 2 sets of 15
rev hypers 2 sets of 15
standing abs 4 sets of 12

Squats felt pretty good today. This is probably by best ever raw SQ as I've never really trained exclusively for raw strength. I had more in me, but I stopped at 475 as this is only my third week of raw training.

Sean S
10-31-2009, 11:00 AM
Military press
indian clubs
military press
175x5
195x3
215x4
overhead press w/stone trainer
4 sets of 10
band assisted pull-ups 35 total reps
circuit of band pushdowns, curls, band pull aparts
3 sets of 15-20 each
indian clubs

gopostal42
10-31-2009, 01:42 PM
glad everything's moving back in the right direction sean, guess we'll see you at the lexen meet in feb!

Coke
11-01-2009, 11:31 AM
Super squats, military presses and all bro.

Sean S
11-01-2009, 01:13 PM
glad everything's moving back in the right direction sean, guess we'll see you at the lexen meet in feb!

The back/rib thing is usually OK when I'm lifting now, but it still gets a little stiff afterward and in the mornings.
I'll likely be lifting in just wraps and a belt. I'm enjoying the simplicity of training (not having to mess w/getting equipment on) and my body feels pretty good without the heavier loading of the spine and shoulders.

Sean S
11-02-2009, 02:27 PM
DL
conv DL w/mini bands
135x10
225x6
315x3
405x1x2 (add belt)
455x1
495x1
405x1x4
t-bar rows 4 sets of 8
45 deg back raise w/DB
80x12x4
seated abs 4 sets of 15
gripper

Sean S
11-04-2009, 03:35 PM
BP (deload)
DB BP
80x20
80x20
80x26
pushdowns 4 sets of 15
standing pulldowns 4 sets of 20
pec dec 3 sets of 20
curls 3 sets of 15
indian clubs

Sean S
11-06-2009, 03:55 PM
SQ
free SQ (w/chains; ~100#; all chains off the floor at the very top)
315x2x7 (belt)
adductor machine 2 sets of 15
leg extensions 2 sets of 15-20
band leg curls 2 sets of 20
rev hypers 3 sets of 15
cable obliques 3 sets of 10
standing abs 1 set of 20

Sean S
11-07-2009, 02:13 PM
Military press (deload)
indian clubs
pulldowns 4 sets of 15-25
pushdowns superset w/hammer curls
3 sets of 25 each
shoulder laterals (side/front/back)
3 sets of 15 each direction
indian clubs

Took it really easy today. I've figured out I can't try and push hard on the BP and military press every week. I'll adjust some things and see how it works out.

Sean S
11-09-2009, 04:00 PM
DL
deficit pulls (~2" deficit)
135x10
225x5
315x3
405x3 (add Spud belt here)
455x3
495x3
525x1
Dimmel DL
225x20x2
45 deg back raise w/DB
95x10x2
rev hypers 1 set of 15
decline sit-ups
25x8x4
eccentric calf raises 3 sets of 12
plate pinches

Coke
11-09-2009, 04:10 PM
Nice flow going with the training man.

Sean S
11-11-2009, 03:07 PM
Bench
BP
275x5x4 (all reps paused)
rolling DB extensions 3 sets of 20
assisted pull-ups 4 sets of 6-8
pec dec 1 set of 30
shoulder horn 1 set of 30
hammer curls 1 set of 15
seated abs 1 set of 20
indian clubs

Sean S
11-13-2009, 04:23 PM
SQ
free SQ (w/chains ~100 lbs.)
135x8
225x3
315x2 (added belt here)
365x2
405x1
455x1
speed pulls w/2 mini's
315x1x5
leg extensions 1 set of 20
adductor machine 1 set of 15
band leg curls 1 set of 20
rev hypers 3 sets 15
lying leg raises w/DB 20x10x3

Sean S
11-14-2009, 02:56 PM
BP assistance
DB press on SB ball
30x40
30x35
30x25
band rear laterals 4 sets of 20
curls 5 sets of 10
band extensions 2 sets of 20
band rows 2 sets of 25
band flyes 1 set of 25
abs

I'm going to try only one day of heavy pressing per week for a while. I just haven't felt good on my heavy pressing days. My shoulders and upper body have always been a little slower to recover anyway.

Sean S
11-16-2009, 03:25 PM
Assistance work
t-bar row 4 sets of 8-10
45 deg back raise w/DB
70x12x4
band leg curls 3 sets of 20
standing abs w/band 3 sets of 15
machine standing abs 3 sets of 12
band obliques 3 set of 15
pulldowns 3 sets of 10
eccentric calf raises 3 sets of 15

Sean S
11-18-2009, 03:39 PM
BP
Bench
warm up to 225x5 (all reps paused after this)
275x2
315x1
335x1
355x1
365x1 PR
close grip BP off 2/3 foam roller
275x10x3
standing DB press
60x15x2
pushdowns 3 sets of 20
standing pulldowns 4 sets of 15
hammer curls 2 sets of 10
seated abs 1 set of 15
indian clubs

Coke
11-19-2009, 01:55 PM
Super new benching PR, doing great Sean.

Sean S
11-20-2009, 10:58 AM
Super new benching PR, doing great Sean.

Thanks. I know it may not seem like much of a milestone to some, but I trained for 12 years and still couldn't bench 300. Having a bench approaching 400 is something I never thought I would be able to do.

Sean S
11-20-2009, 03:54 PM
SQ
DE SQ w/rev bands
405x2x4
455x2x3
495x2
GHR 3 sets of 12
rev hypers 3 sets of 15
seated calf raises 3 sets of 20
adductor machine 1 set of 15
leg extensions 1 set of 25
standing abs 4 sets of 12

Sean S
11-21-2009, 03:38 PM
BP assistance
DB press 30x40x3
band flyes 4 sets of 20
band rear laterals 4 sets of 20
band rows 2 sets of 20
band triceps 3 sets of 20
curls 2 sets of 20

Sean S
11-23-2009, 03:32 PM
DL
Conv DL
135x10
245x6
335x2
445x1
495x1
535x1
585x1
625xmiss
rev hypers 4 sets of 15
pulldowns 3 sets of 8-10
weighted sit-ups 4 sets of 10
grip work

My DL just sucks right now. Everything felt heavier than it should have. I've got to re-think my strategy and figure out how to get things moving again.

Coke
11-23-2009, 06:17 PM
Making an adjustment here or there will put things more in your favor dude...good numbers with the deads.

Sean S
11-24-2009, 03:20 PM
Bench (deload)
military press
135x5
155x5x3
pec dec 3 sets of 20
pushdowns 3 sets of 15
face pulls 4 sets of 15
hammer curls 2 sets of 15
Also did a bunch of band crunches and obliques between sets

MarcusWild
11-24-2009, 04:55 PM
I've always had the best luck with deadlift variants for reps. Doing heavy, competition style deadlifts (raw or suited) has never done much for me.

Sean S
11-24-2009, 07:24 PM
I've always had the best luck with deadlift variants for reps. Doing heavy, competition style deadlifts (raw or suited) has never done much for me.

I think you're probably right. I have to avoid the temptation to work up to max or near max singles with pulling movements. Heavy 3's and 5's will likely work better. I'm thinking of doing various rack pulls starting in my "dead zone" below the knees combined with regular speed pulls to keep my full-range technique dialed in without overdoing it. I'm also feeling a little weak in the mid-section so I'll really start hammering the weighted back raises and add more ab work.
I just did the heavy DL this week to get a very basic idea of where I was at.

Sean S
11-30-2009, 02:35 PM
SQ/DL assistance
speed pulls (conv)
365x3x5
45 deg back raises w/DB
95x10x5
chest supp row 4 sets of 10-12
standing abs 5 sets of 10-12
band obliques 3 sets of 15
plate pinches
indian clubs

Coke
11-30-2009, 05:14 PM
Fine assistance work bro.

Sean S
12-02-2009, 06:56 PM
BP
bench
135x8
185x5
225x5
275x3
315x3
345x3
285x5 (paused)
295x5 (paused)
2/3 foam roller close grip
275x10x3
DB press
60x10
70x10
pushdowns 2 sets of 15
standing pulldowns 4 sets of 15
curls 2 sets of 15
band abs 2 sets of 20
band obliques 2 sets of 20
indian clubs

Sean S
12-04-2009, 04:24 PM
SQ/DL
SQ
365x5
385x3
405x3 (belt)
425x3 (belt)
385x5
rack pulls (1 pin)
315x5
405x3
455x3
495x3 (belt)
rev hypers 2 sets of 15
seated abs 4 sets of 15
seated calf raises 2 sets of 15

Coke
12-04-2009, 09:57 PM
Solid numbers for both days man.

Sean S
12-05-2009, 03:12 PM
Thanks.

BP assistance
DB BP on stability ball
40x40x3
band rear laterals 4 sets of 20
band flyes 3 sets of 20
band rows 3 sets of 20
band triceps 2 sets of 20
hammer curls 2 sets of 20
crunches on stability ball 3 sets of 20
band obliques 2 sets of 20

Sean S
12-07-2009, 03:52 PM
SQ/DL assistance
speed pulls (conv)
365x3x5
back raise on GHR (held plate above my head)
25x15x4
chest supp row 4 sets of 10
band leg curls 3 sets of 20
hanging leg raises 2 sets of 12
band obliques 2 sets of 20
standing band crunches 2 sets of 20
seated calf raise 2 sets of 15
gripper

Pulls felt faster and better this week. Feels like I'm getting into a better groove with my DL. Hopefully it will transfer over when the weights get heavier.

Coke
12-07-2009, 05:11 PM
Good deal on the efforts overall, props for always including some core movements.

Sean S
12-09-2009, 06:15 PM
ME Bench
military press
135x8
185x5
205x3
225x3
240x4 PR
DB BP
70x25
90x20
75x22
pushdowns 3 sets of 15
standing pulldowns 4 sets of 15
hammer curls 1 set of 15
indian clubs

Coke
12-10-2009, 09:33 AM
Killer stuff with reps, impressive new PR with the millies.

Sean S
12-11-2009, 04:00 PM
Thanks. The military press seems to help my bench so I keep it in the mix.

SQ/DL (mostly beltless except where indicated)
free SQ
385x5
405x3
425x3 (belt)
455x3 (belt)
405x5
rack pulls (1 pin)
315x5
405x3
455x3
515x3 (DL belt)
rev hypers 3 sets of 15
seated calf raises 3 sets of 15
leg extensions 1 set of 20
standing abs 4 sets of 12
band obliques 2 sets of 20

JSully
12-11-2009, 04:11 PM
was that standing military or seated? very impressive

high rep db bench pressing too and I see LOTS of reverse hypers.. I need to figure out some way to do them ghetto style, lol

Sean S
12-11-2009, 09:30 PM
I always do the military presses standing so they don't turn into an incline press. My training partners swears by the reverse hypers to keep his back healthy. I think weighted back raises are probably better for building strength, but the rev hypers keep things healthy which is always a plus.

gopostal42
12-11-2009, 10:52 PM
I always do the military presses standing so they don't turn into an incline press. My training partners swears by the reverse hypers to keep his back healthy. I think weighted back raises are probably better for building strength, but the rev hypers keep things healthy which is always a plus.

sean how well do you think the 90 deg hyper compares to the rev hyper for low back decompression when done weighted?

Sean S
12-12-2009, 08:47 AM
I think you can get some decompression with the 90 deg hypers provided you really try to relax and almost "hang" at the bottom of the movement. I think this helps decompress from the middle lumbar area up through the thoracic spine. I think the rev hyper hits the lower lumbar and lumbo-sacral junction areas better. I think you might be able to hit the upper lumber and thoracic area with the rev hyper if you had one of the new tilting models Louie has.
Of course, all you can really do is experiment with what you have. With your set-up, I would just play around with the pad positioning of the back raises until you can "feel" it in the area you are trying to target.

Off Road
12-12-2009, 08:59 AM
Big lifts and nice workouts :thumbup:

Sean S
12-13-2009, 11:07 AM
BP assistance
indian clubs to warm-up
DB press
35x40, x35, x35
band rows 3 sets of 20
band rear laterals 3 sets of 20
band flyes 3 sets of 20
band triceps 3 sets of 20
band curls 3 sets of 20

Keeping the assistance work really light seems to be doing the trick. My shoulders feel better than they have in a long time and I feel strong and fresh on my main pressing day.

teeroy
12-13-2009, 12:19 PM
ME Bench
military press
135x8
185x5
205x3
225x3
240x4 PR
DB BP
70x25
90x20
75x22
pushdowns 3 sets of 15
standing pulldowns 4 sets of 15
hammer curls 1 set of 15
indian clubs

That's a super strong OHP!!! How often do you mix in OHP work and do you do both DE and ME OHP work?

Sean S
12-13-2009, 01:38 PM
When I'm getting ready for a meet I mix in heavy OHP every 3-4 weeks as my main movement. In the offseason I will probably do something alternating heavy OHP with heavy bench every other week. I also do very light DB OHP on my assistance day for sets of 20-40 reps. I've tried doing both a heavy bench day and a heavy OHP day every week, but it just beat up my shoulders and made my strength move backwards.
I don't really do any DE pressing of any type anymore. It just ended up beating up my shoulders too much no matter how I tried to do it. I think it probably works well for most people, but it just never seemed to make a difference for me.

Sean S
12-14-2009, 03:58 PM
SQ/DL assistance
suspended SSB GM (conv DL stance)
135x8
225x5
275x5 (DL belt)
315x5 (DL belt)
225x8
1-arm DB row
90x20x2 (reps paused at the top)
band leg curls 3 sets of 20
adductor machine 1 set of 20
leg extensions 1 set of 20
standing band abs 3 sets of 20
hanging leg raises 2 sets of 15
seated calf raises 3 sets of 15
plate pinches

MarcusWild
12-14-2009, 05:26 PM
SSB GMs are tough. Nice work.

Off Road
12-14-2009, 06:03 PM
I hate doing GMs. Nice work.

Sean S
12-15-2009, 07:28 AM
Thanks guys. We usually set them up with the top edge of the SSB sitting just below my belly button. That, combined with the narrow stance make them really tough. They really hammered my lower back. I think I'll be doing them more often, even as a lighter assistance move at times.

Sean S
12-16-2009, 03:46 PM
Heavy BP
BP
135x8
185x5
225x5
275x2
315x1 (paused)
365x1 (paused)
315x3x2 (paused)
standing DB press
70x15
80x12
rolling DB extensions
70x12x3
standing pulldowns 4 sets of 15
pec dec 2 sets of 20
band pushdowns 2 sets of 20
reverse curls 2 sets of 20
indian clubs

BP feels really good right now. I'm certainly good for more than 365 as it's not difficult, but I want slowly work into the heavier weights and leave something in the tank for the meet.

Sean S
12-18-2009, 04:21 PM
ME SQ/DL
free SQ
135x10
245x5
335x5
385x3
445x3 (belt)
495x3 (belt) PR
conv. DL (w/2 mini bands; at least 200-250 at the top) (w/DL belt)
315x1x7
365x1x3
rev hypers 3 sets of 15
seated calf raises 3 sets of 15
leg extensions 1 set of 20
hip abduction 1 set of 20
hip adduction 1 set of 20
standing abs 4 sets of 15

Squat feels pretty good right now. I think I've finally reached the point where I weigh enough to help my SQ and BP strength, but it's not really helping the DL.

Off Road
12-18-2009, 04:49 PM
Dang good squat. How much do you weigh?

Sean S
12-18-2009, 05:54 PM
I was 294 this morning when I got out of bed.

Off Road
12-18-2009, 07:01 PM
I was 294 this morning when I got out of bed.
You're a BIG guy :thumbup:

Sean S
12-19-2009, 10:45 AM
BP assistance
band chest press 4 sets of 40
band rows 4 sets of 20
band flyes 3 sets of 20
band rear laterals 3 sets of 20
band triceps 3 sets of 20
band biceps 3 sets of 20
sit-ups on foam roller 3 sets of 20

Sean S
12-22-2009, 01:15 PM
Vacation Workout
OHP 135x10x3
pendlay row 225x10x3
DB bench
75x20
90x20
90x15
rear delt machine 3 sets of 20
45 deg back raise 25x15x2
decline sit-ups 25x10x2
seated calf raise 2 sets of 15
pushdowns 2 sets of 15-20
preacher curls 2 sets of 15-20

Went to the community center where my parents workout. They do at least have some squat racks and a platform, so it isn't too bad as far as those places go. Of course their was the typical d-baggery you would expect in a place like this.

Sean S
12-26-2009, 03:23 PM
Vacation Workout
SQ
135x10
225x5
315x3x4
DL (conv)
315x1x2
365x1x8
hip abduction 2 sets of 20
hip adduction 2 sets of 20
45 deg back raise w/plate 45x15x3
standing abs 4 sets of 10
seated calf raise 2 sets of 15
pec dec 3 sets of 20
pushdowns 2 sets of 15
face pulls 2 sets of 15

Sean S
12-30-2009, 04:16 PM
ME bench
BP (paused)
95x12
135x8
185x5
225x5
275x3
315x2
335x2x2 (felt a pull and a twinge in my right pec on the second rep of the second set)
pushdowns 4 sets of 15
pec dec 1 set of 15 (started feeling this in the pec after about the 10th rep)
standing pulldowns 4 sets of 15
shoulder raises (side, front, back) 10x20x2
curls 2 sets of 20
indian clubs

Another setback with the BP. I have been feeling stronger than ever and now this. I have a little over 5 weeks until the meet, so I should be OK by then since it's a minor strain. This does cause me to be hesitant to go all out at the meet. Just out of curiosity, I looked at my training the past several weeks and found this pattern:
71% x5
95% x1
deload
90% x3
overhead press
95%x1
deload
87% x2 (injury occurred here)

I guess it was just too much 90%+ work in a short period of time.

Off Road
12-30-2009, 05:38 PM
Dang! Sorry to hear about the injury. I hope it's minor and heals quickly. Your Bench is definately doing well.

Sean S
01-01-2010, 02:53 PM
ME SQ/DL
free SQ
135x12
225x5
315x3
405x2x6 (belt)
deficit DL (conv w/DL belt)
315x1x4
365x1x5
rev hypers 3 sets of 15
seated calf raises 2 sets of 15
standing abs 4 sets of 10
flyes 2 sets of 25
indian clubs

No injuries today. The good news is the pec strain seems pretty minor. No bruising or swelling and only a small area that is a little sore to the touch. I think with some rehab (stretching, isometric push-up holds, flyes) I should be at or near 100% by the meet. I just have to be smart until then by doing some overhead work and work back to moderate benching.

Off Road
01-01-2010, 10:11 PM
Glad to hear its not major.

teeroy
01-01-2010, 10:21 PM
Sorry to hear about your injury. I hope you have a speedy recovery!!!

douglasoh5
01-02-2010, 09:31 AM
Are you planning on doing the PRO AM?

Sean S
01-02-2010, 10:31 AM
I'm lifting in the Pro Am, but in the raw division since that's how I've been training lately. I'm thinking about working my way back into the equipment after this meet. I'm tinkering with some block periodization ideas to use after the meet since what I've been doing seems to leave me beat going into every meet. Since I've gotten stronger and older my body doesn't tolerate the frequent heavy training as well as it used to, so I've got to come up with something a little smarter that allows me to progress without beating me up too much.

Sean S
01-02-2010, 03:44 PM
BP assistance
indian clubs
isometric push-up holds 2 sets of 20 sec in 3 different positions
DB BP on stability ball
45x40x2
circuit of band rear laterals, band rows, band flyes
3 sets of 20 each
band triceps 3 sets of 20
hammer curls 2 sets of 15

douglasoh5
01-02-2010, 04:04 PM
Never used it before but Pegg seems to be likeing it alot....theres a **** ton of work with it though

Sean S
01-04-2010, 04:37 PM
SQ/DL assistance
pendlay rows
135x10
225x5
275x5
295x5
315x5 (got a little sloppy here)
225x10
45 deg back raise w/DB
95x12x3
leg extensions 2 sets of 20
GHR 2 sets of 10
adductor machine 2 sets of 15-20
ab wheel 2 sets of 10
decline crunches 2 sets of 12
pec dec 2 sets of 40

Sean S
01-06-2010, 04:04 PM
ME bench
military press
95x10
135x5
185x5
205x2
225x2
235x2x3
DB BP
50x20
70x20
80x20
90x20
DB extensions 2 sets of 15
standing pulldowns 4 sets of 15
flyes 2 sets of 20
pec dec 1 set of 25
curls 2 sets of 20
indian clubs

MarcusWild
01-06-2010, 05:05 PM
Do you have the actual Indian clubs that Westside sells or a homemade version? How do you like them?

Off Road
01-06-2010, 05:13 PM
How'd the pec feel?

Sean S
01-06-2010, 05:30 PM
Do you have the actual Indian clubs that Westside sells or a homemade version? How do you like them?

I have the 2.5 lb. wooden version. I think Westside still sells them. I use them for an active warm-up to get my shoulders loose on upper body lifting days as well as a finisher. I will also use them on off days as a recovery tool. They don't build a ton of strength, but I think they are good as a prehab/rehab tool to keep the shoulders balanced and mobile. I'm very happy I got them.

Sean S
01-06-2010, 05:37 PM
How'd the pec feel?

Thankfully the pec felt fine. I purpose chose overhead work as my heavy exercise today since it never seems to bother the pec, even right after I strain it. I did the DB work by feel and everything felt fine, so I went up to the 90's.
The pec seems to have bounced back pretty quickly this time. However, had I not shut things down when I did last week I'm sure I would have made it signficantly worse with another set. I will try to bench some moderate weights next week and work up to an opener in two weeks.

Sean S
01-08-2010, 03:46 PM
ME SQ/DL
SQ
135x8
225x6
315x3
405x2 (add belt at this set)
455x2x2
475x2x2
DL
315x1x2
405x1
455x1
495x1x3
rev hypers 2 sets of 20
seated calf raises 2 sets of 15
seated abs 4 sets of 12

Lifts just felt a bit off today. I think my raw SQ technique is a little inconsistent, so I have to may sure I really get it optimized and dialed in. At least I was able to get some quality work in today.

Off Road
01-08-2010, 04:00 PM
Very nice. I see a lot of guys with a 500 lbd deadlift, but you don't see a lot of 500 lb raw squatters.

Sean S
01-09-2010, 02:00 PM
Thanks. My proportions and leverages are all wrong for squatting, but you can't make excuses and just have to do what is necessary to get stronger.

BP assistance
elliptical 23 min.
lower body stretching
indian clubs
standing DB press
40x30x2
50x20
superset of pulldowns and pec dec
3 sets of 20 each
superset of face pulls and pushdowns
2 sets of 20 each
preacher curls 1 set of 20
upper body stretching

Just got the Strength Stretching DVD by Pavel. Learned a couple of new stretches and reminded of some more "sports specific" stretches for powerlifting. Even though I stretch my hamstrings daily, it's tough for me to squat below parallel without my hips wanted to roll under a bit. I've seen much worse than mine, but still want to improve my positioning. I'll try this stuff out for a while and see if it helps.

Sean S
01-11-2010, 04:24 PM
SQ/DL assistance
arch back GM
135x10
225x5
315x5
405x5x4 (add belt on these sets)
GHR 2 sets of 15
rev hypers 3 sets of 15
leg extensions 1 set of 25
hip adduction 1 set of 20
decline sit-ups 25x10x4
hanging leg raise 1 set of 15
calf raises 2 sets of 20
lower body stretching

nickp8
01-11-2010, 05:45 PM
Strong lifting Sean.

Sean S
01-13-2010, 07:46 PM
Thanks for the feedback.

DE bench
indian club warm-up
BP
135x8
185x5
225x3
275x3
225x3x7
DB BP
100x20
standing DB press
60x20
70x10
pushdowns 3 sets of 15
flyes 2 sets of 20
chest supp row 4 sets of 10
indian clubs

Pec felt fine tonight, but I didn't want to push it too much so I stopped at 275 and then dropped back to two plates and basically did speed work. I did realize I need to do plenty of warm-up sets since it seems to take a while to get really warm and in the groove. I'll have to figure out a way to get an adequate warm-up at the meet without tiring myself out.

douglasoh5
01-13-2010, 08:08 PM
ooh you really shouldnt have to do to much since ur gona squat before it

Sean S
01-15-2010, 04:33 PM
ME SQ/DL
SQ
135x10
225x5
315x3
365x2
405x2 (added belt here)
455x2
495x1x2
DL
315x1x2
405x1
455x1
495x1
545x1x2 (second one was better)
rev hypers 3 sets of 15
seated calf raises 3 sets of 15
standing abs 4 sets of 12

Lifts felt a little better this week than last week. Also realized that I was screwing around too much setting up for my DL. I've told people not to waste time crouched done over the bar, so I have to remember to take my own advice.

Sean S
01-16-2010, 03:37 PM
BP assistance
indian club warm-up
very steep incline DB press
30x20
45x20
60x20
70x18
60x20
chest supp row 4 sets of 10
band pushdowns 2 sets of 15
pec dec 2 sets of 20
preacher curls 2 sets of 15
ab wheel 2 sets of 10
indian clubs

Off Road
01-16-2010, 03:49 PM
BIG squat and dead day yesterday. Good job grunting those out.

Sean S
01-18-2010, 02:08 PM
SQ/DL assistance
SSB box SQ (bar is always 45 lbs.)
135x10
225x5
315x5
365x5x3 (belt for these sets)
45 deg back raise w/DB
60x12x3
rev hypers 1 set of 15
shrugs 2 sets 20
seated abs 4 sets of 15
gripper work

Sean S
01-21-2010, 06:25 PM
ME bench press
indian club warm-up
BP
95x12
135x8
185x5
225x5 (all reps paused from here on)
275x2
315x1
335x1
275x5x2
pec dec 2 sets of 20
pushdowns 3 sets of 15
standing pulldowns 3 sets of 15
curls 3 sets of 20

Bench felt pretty strong and the pec held up well. I certainly could have gone heavier, but didn't see any point in pushing it too hard this close to the meet with the recent pec strain.

Off Road
01-21-2010, 07:20 PM
Great bench strength and glad the pec is holding up.

Sean S
01-22-2010, 03:47 PM
ME SQ/DL
SQ
135x12
225x5
315x3
365x2
405x2 (add belt here)
455x1
495x1x2
speed pulls w/2 mini's (200+ at the top)
315x1x7
rev hypers 3 sets of 15
seated calf raise 3 sets of 15
decline sit-ups 25x10x4

gopostal42
01-22-2010, 04:34 PM
how are all the joints feeling?

Sean S
01-22-2010, 06:19 PM
Joints feel really good right now. Of course, I moved my SQ stance in a good bit with the raw work. I would have murdered my hips had I stayed really wide (and I wouldn't be able to SQ as much either). The shoulders feel good too, but I have to pay attention to the soft tissue (muscle, muscle-tendon junctions) stuff a little more. The knees are good as long as I keep up with the IT band foam rolling and stretching. Here's how I see it:
raw lifting- easier on joint itself, but a little tougher on the soft tissues
geared lifting- joints get beat up a little more, but the soft tissues are protected to a degree

Sean S
01-24-2010, 02:24 PM
BP assistance
indian clubs
DB press
30x40x3
superset of band rear laterals and band flyes 3 sets of 20 each
superset of band rows and band triceps 2 sets of 20 each
bodyweight complex of SQ, pushups, jumping lunges, plank to pushup, mountain climbers (12 reps of each, 2x through w/60-90 sec rest between circuits)

The complexes sucked. I was couldn't breathe and was wheezing all over the place at the end of the second one. I'll have to add some more conditioning after the meet.

gopostal42
01-24-2010, 10:25 PM
Joints feel really good right now. Of course, I moved my SQ stance in a good bit with the raw work. I would have murdered my hips had I stayed really wide (and I wouldn't be able to SQ as much either). The shoulders feel good too, but I have to pay attention to the soft tissue (muscle, muscle-tendon junctions) stuff a little more. The knees are good as long as I keep up with the IT band foam rolling and stretching. Here's how I see it:
raw lifting- easier on joint itself, but a little tougher on the soft tissues
geared lifting- joints get beat up a little more, but the soft tissues are protected to a degree



i would agree completely on the injury front. good to hear!

Sean S
01-25-2010, 03:14 PM
SQ/DL assistance
hammer strength RDL
495x5x3
545x5
band leg curls 4 sets of 20
rev hypers 3 sets of 15
shrugs 3 sets of 20
seated abs 4 sets of 15
grip work

Sean S
01-27-2010, 03:40 PM
ME bench
indian club warm-up
135x8
185x5
225x5
275x2
315x1x3
DB bench
100x22
DB press
60x20
pushdowns 3 sets of 15
rope pulldowns 4 sets of 15
seated abs 1 set of 20
indian clubs

Off Road
01-27-2010, 03:52 PM
How's all that high rep asisstance working for you? You've got a big bench, has it helped that?

Sean S
01-28-2010, 09:13 AM
I think the high rep assistance stuff helps me because it helps build upper body muscle. I don't naturally carry as much muscle through my upper body as my lower body, so I do some higher rep work just to get some more volume in and hopefully stimulate some hypertrophy. Some of the really high rep, low weight stuff is probably used more as a recovery tool to flush blood into the area. The way I see it, ~20 reps = hypertrophy, 30+ reps = recovery. I know 20 reps sounds a little high for hypertrophy, but I knock them out relatively quickly (but not super fast) so the time under tension still falls into the range for hypertrophy. For me, I have to build muscle to get my BP to go up.

Off Road
01-28-2010, 01:37 PM
That makes sense, thanks. I've noticed a similar result in my lower body lately. A little (very little) extra volume has given me some extra gains. I'm not sure if it's from extra mass or extra recovery. Whatever it is, I'll take it :)

Sean S
01-29-2010, 03:35 PM
ME SQ/DL (deload)
SQ
315x1x3
365x1
DL
315x1x4
405x1x2
rev hypers 3 sets of 15
seated abs 4 sets of 15

Adjusted my SQ stance a little today and it felt better. I think before I had brought my stance in too far, so I took it out just a little today.

Sean S
01-31-2010, 06:39 PM
Forgot to log my stuff yesterday, but it wasn't too notable. Just deloading right now.

BP assistance (deload)
couple sets of high rep band BP and rear laterals
3 rounds of BW complexes with some push-ups in the rotation
indian clubs

Sean S
02-01-2010, 02:57 PM
Deload workout
rev hypers 3 sets of 15
seated abs 3 sets of 15
BP bar x 100 reps
indian clubs
mobility work and stretching

Nothing too noteworthy. The rest of the week will be some stretching and mobility work and plenty of rest.

Sean S
02-06-2010, 08:56 PM
Meet Results
IPA Columbus/Pro-Am
308 Raw class
Weigh in: 285#
SQ (belt)
475- good
510- good
530- miss (about an inch from breaking though the sticking point)

BP (wrist wraps)
335- good
370- good
390- miss

DL (belt)
550- good
600- good
620- good

Total- 1500
SQ felt OK, but not great today. They definitely took us deep. Little mishap on the last SQ tweaked my upper back a bit.
BP felt good overall. Not sure what happened with 390. I smoked the 370 on my second. My BP tends to be a little bit all or none anyway.
DL felt good today. 620 certainly felt too easy for a third attempt.
All lifts were raw PR's since this was my first raw meet, but they were also PR's compared to my best gym lifts as well.

Off Road
02-06-2010, 09:25 PM
Great job Sean. That's strong lifting.

Dave Schwab
02-07-2010, 08:12 AM
Your pulls all looked good yesterday Sean. You left a lot of weight on the platform on the deadlift, you're right the 620 was too easy. I didn't see your other lifts, was wondering why I kept hearing your name in the 2nd flight with the lighter guys, then figured out you were raw. Bet it felt quite different out on the platform without the gear and all the preparation that goes with it before attempts.

Sean S
02-07-2010, 10:34 AM
Your pulls all looked good yesterday Sean. You left a lot of weight on the platform on the deadlift, you're right the 620 was too easy. I didn't see your other lifts, was wondering why I kept hearing your name in the 2nd flight with the lighter guys, then figured out you were raw. Bet it felt quite different out on the platform without the gear and all the preparation that goes with it before attempts.

It was kind of nice not having to try and get the timing just right for the wraps, straps up, shirt adjustments, etc... My pull hadn't been great in training, so I didn't expect 620 to go that easily. I think I've finally got my technique dialed in so everything feels easier.

Sean S
02-08-2010, 08:54 PM
Recovery Training
DB complex w/45's front SQ x6, DB swings (conv) x12, renegade rows x6/arm, snatch x6, DB swings (sumo) x12
-30 sec b/w exercises and 90 sec b/w circuit; completed circuit x3
crunches on SB 2 sets of 20
hammer curls 1 set of 20
stretching

Just wanted to get in some conditioning work and get moving again.

Sean S
02-10-2010, 03:28 PM
Bench work Wt- 286
BP
95x12
135x8
185x5
205x5
chain suspended push-ups
BWx10x4
chest supp row 4 sets of 10
seated abs 2 sets of 15
curls 2 sets of 20
elliptical 20 min.
indian clubs

Sean S
02-11-2010, 04:53 PM
Lower body
Just did a bunch of lunges with light weight, squats with a band around my neck, and band GM's. Also did some high rep leg extensions and leg curls with ankle weights. I'll be out of town tomorrow and all weekend and wanted to get something in before we leave.

Sean S
02-15-2010, 03:08 PM
DL
135x10
225x5
315x3
355x5
405x5
460x9 (belt)
275x8x5
shrugs 1 set of 20
hanging leg raises 5 sets of 10

Today was brutal. I suck at high rep DL's. I'll be following 5/3/1 for a while. I'm going to do the boring but big assistance work template for a while and see how it works. I have a bad feeling I may have trouble moving tomorrow.

Off Road
02-15-2010, 03:14 PM
Big weights + big reps + big eating = Big Sean.

Sean S
02-17-2010, 02:56 PM
Bench Press
indian clubs
BP
225x5 (paused)
250x5 (paused)
285x9 (paused)
175x10x5
chest supp row 5 sets of 10
band pushdowns 2 sets of 15-20
hammer curls 2 sets of 15
indian clubs

Sean S
02-19-2010, 03:36 PM
Squat Day
SQ
295x5
340x5
385x10 (belt)
SSB SQ
185x10x4
band leg curl 5 sets of 12
seated calf raise 1 set of 15
standing abs 4 sets of 12

Today confirms what I already knew. High reps suck. I'm pretty sure I muttered Jim Wendler's name in vain a couple times. There's a good chance I will be partially crippled by tomorrow.

Sean S
02-20-2010, 03:08 PM
Military press day
indian clubs
military press
150x5
170x5
195x6
superset of military press and pulldowns
5 sets of 10 each
indian clubs
bike 10 min.
elliptical 10 min.

Didn't push too hard today. I've learned in the past that I can't push both the BP and military press in the same week. I'll probably just do the prescribed reps for my military press training if I'm trying for extra reps on my BP day.

Sean S
02-22-2010, 01:56 PM
DL day
DL
380x3
435x3
490x5 (belt)
275x8x5
shrugs 1 set of 20
rev hypers 1 set of 10 (to loosen up the back)
decline sit-ups 5 sets of 10

I didn't try to kill myself with reps on the last set today. My legs are still killing me from squatting on Fri. If you are starting this program, don't be a moron like I was and try to jump in full blast the first week, especially if using the boring but big assistance work. I won't be trying to go crazy with the reps on the last set this week so I can get some more complete recovery from last week.

Off Road
02-22-2010, 02:00 PM
You are killing it with the 5/3/1. Big strength!

Sean S
02-24-2010, 05:27 PM
Bench Day
indian clubs
BP
235x3
265x3
300x3
175x10x5
chest supp row 5 sets of 10
pushdowns 2 sets of 20
curls 2 sets of 15
indian clubs

Just wasn't feeling it today. This wasn't a total surprise, but I got the target reps so I'm still on course. I'm sure next week will be better.

Sean S
02-26-2010, 04:16 PM
SQ Day
SQ
315x3
365x3
405x7 (belt)
SSB SQ
185x10x5
band leg curls 5 sets of 15
standing abs 5 sets of 12

Sean S
02-27-2010, 01:56 PM
Military press day
indian club warm-up
military press
160x3
180x3
205x6
105x10x5
assisted pull-ups 5 sets of 10
band pushdowns 1 set of 30
indian clubs
bike 10 min.
elliptical 10 min.

Strength felt decent today, so a did a few extra reps on the last set but still left 1 or 2 in the tank.

Sean S
03-01-2010, 03:09 PM
DL day
DL
405x5
460x3
515x3 (belt)
275x8x5
seated abs 5 sets of 15

Sean S
03-03-2010, 03:34 PM
Bench day
indian club warm-up
BP (paused)
250x5
285x3
315x3
dips 6 sets of 10
chest supp rows 5 sets of 12
pushdowns 2 sets of 15
curls 2 sets of 15-20
indian clubs

Decided to try some dips today. They didn't seem to bother my shoulders, so I guess that's good. Also felt like I was getting more from these than BBB bench assistance work.

Sean S
03-05-2010, 03:33 PM
SQ day Wt: 280
SQ
340x5
385x3
430x3 (belt)
power SQ machine 5 sets of 10
band leg curls 5 sets of 15
rev hypers 1 set of 20
standing abs 4 sets of 10

NickAus
03-05-2010, 07:07 PM
Good training going on Sean!

Sean S
03-05-2010, 08:05 PM
Good training going on Sean!

Thanks. I pushed hard this cycle of 5/3/1 and that combined with losing some weight loss have me feeling less than optimal strength. The good news is I have a deload week next week and will tweak things next cycle to keep progressing without beating myself up too much.

Mick Manley
03-05-2010, 08:06 PM
515 for a trip! sickkkk

Sean S
03-06-2010, 03:18 PM
Thanks for the feedback guys.

Military press
indian club warm-up
military press
170x5
195x3
215x3
dips 2 sets of 10, 3 sets of 12
pulldowns 5 sets of 10
indian clubs
bike 12 min.

Sean S
03-08-2010, 03:09 PM
DL day (deload)
GHR 2 sets of 12
back raises 3 sets of 12-15
rev hypers 3 sets of 15-20
seated abs 4 sets of 15
hex DB holds

My right SI joint has been hurting, so no pulling today. Not a big deal since it's a deload week anyway.

Sean S
03-10-2010, 03:14 PM
BP (deload)
indian clubs
DB bench
35x20
55x20
70x20
80x25
band pushdowns 3 sets of 20
pec dec 2 sets of 20
inverted rows 4 sets of 10
preacher curls 2 sets of 15
rev hypers 2 sets of 15
seated abs 2 sets of 15

Sean S
03-12-2010, 03:24 PM
SQ day (deload)
SQ
135x10
225x5
275x5
315x2
hack SQ 2 sets of 10
band leg curls 2 sets of 15
back extensions (for the middle back) 2 sets of 20
rev hypers 4 sets of 15
standing abs 4 sets 12

Tweaked a couple of things with my SQ technique and tried them out today. Everything felt good.

Sean S
03-13-2010, 02:53 PM
Military press (deload)
elliptical 10 min.
indian clubs
standing DB press
25x20
40x30
40x20
dips 2 sets of 15
assisted pull-ups 2 sets of 10
face pulls 1 set of 20
bike 10 min.
indian clubs

Sean S
03-15-2010, 03:30 PM
DL day
DL
365x5
415x5
470x5 (belt)
SSB suspended GM
135x10x2
155x10x2
decline sit-ups 5 sets of 10
DB shrugs 120x25x2
rev hypers 1 set of 15

I'm trying to stand-up and reset between each rep on the heavier sets. I have trouble getting back in good position and getting my air when I'm bent over the bar between reps. I had no lower back pain and nothing tightened up, so I'm doing better than last time.

Phillip Wylie
03-15-2010, 03:35 PM
Nice work, Sean!

Sean S
03-15-2010, 07:29 PM
Thanks Phil. I've lost 15+ lbs. the last couple months, so I'm not feeling at my peak strength. A few more pounds to go to stay comfortably in the 275's. I'm hoping once I stabilize my weight and quit losing, I'll pick up some strength. Until then, it's really about picking my battles and staying healthy.

Sean S
03-17-2010, 03:30 PM
Bench Press
indian clubs
BP
up to 315x2 raw
DD shirt, BP to 2/3 foam roller
365x3
405x3x3
DB BP
90x20
90x14
rolling DB extensions 3 sets of 12
standing pulldowns 4 sets of 10
curls 2 sets of 10
indian clubs

I've decided to try and do an equipped meet this fall. The next year or so while I have the appropriate training tools and partner is likely my last opportunity to really compete equipped. I have the rest of my life to train and compete raw. Hopefully I've learned from the past and I will do more raw training than I did previously.

Sean S
03-19-2010, 03:41 PM
SQ/DL
SQ
315x5
345x3 (belt)
365x3 (belt)
385x3 (belt)
335x5
speed pulls (w/chains ~80 lbs.) (30 sec rest)
315x1x6
rev hypers 3 sets of 15
standing abs 5 sets of 10

Adjusted my SQ technique to mimic that of my equipped SQ, except a little narrower. My plan is to do raw training every other week to keep upping my raw strength. I think this will accomplish a couple things. 1) Continue to build my raw base 2) Give my CNS and spine a break with the poundages a little bit. I popped out a couple ribs when I was getting ready for my last equipped meet, probably related to having heavy loads on my back every week without out enough breaks from the heavy loading.

Sean S
03-20-2010, 01:32 PM
BP assistance
indian clubs
military press
150x5
175x5
200x5
dips 6 sets of 12
pulldowns 4 sets of 10
face pulls 2 sets of 20
bike 10 min.
elliptical 10 min.
indian clubs

Sean S
03-22-2010, 02:04 PM
SQ/DL assistance
front SQ
135x8
155x8x2
175x8
45 deg back raise w/DB (2 sec pause)
60x10x4
upper back extensions 1 set of 20
seated abs 5 sets of 15
DB shrugs
120x30x2

Sean S
03-24-2010, 03:11 PM
BP Wt: 276
indian clubs
BP
95x12
135x8
185x5
225x3
275x3
295x3
315x3
hammer incline 4 sets of 10
throat press
135x10x3
chest supp row 4 sets of 12
band pushdowns 2 sets of 30
curls 2 sets of 20
seated abs 2 sets of 20

Bench feels a little weak, but I guess that's to be expected with a weight loss approaching 20 lbs. Actually felt a little stronger this week than last week. I'm almost to my weight goal, so any strength loss should plateau soon.

Sean S
03-26-2010, 08:10 PM
SQ/DL
box SQ
135x10
225x6
315x3 (add predator briefs after this)
405x2
455x2x2
495x2
545x2
speed pulls (conv.)
315x1
405x1x6
rev hypers 3 sets of 15
standing abs 4 sets of 12

Not too bad for not having been in equipment in over 5 months and just having lost some weight. Even with the weight loss, the briefs seemed just as tight in the legs as before. I guess the raw training added some muscle.

Sean S
03-27-2010, 02:07 PM
BP assistance
indian clubs
OHP
165x3
185x3
210x3
dips 6 sets of 12
assisted pull-ups 4 sets of 10
face pulls 2 sets of 20
indian clubs
bike 10 min.
elliptical 10 min.

Sean S
03-29-2010, 03:25 PM
SQ/DL assistance
sumo DL
135x10
225x5
315x5
365x5x2
385x5 (loose belt)
45 deg back raise w/DB
50x10x2
back raise on GHR w/DB
50x10-15x5
hanging leg raises 4 sets 12
DB shrugs
120x30x2
leg extensions 2 sets of 15

Sean S
03-31-2010, 03:52 PM
BP
rev band BP (blues; w/loose blast shirt)
405x3x2
425x3x2
445x1
BP to 2/3 foam roller
315x3
225x15, x13
pushdowns 2 sets of 15
chest supp rows 5 sets of 8-15
seated abs 2 sets of 20
preacher curls 1 set of 15
indian clubs

Sean S
04-02-2010, 03:55 PM
SQ/DL
SQ (briefs, belt)
405x2x5
455x2x3
sumo DL
315x1x2
405x1
455x1
495x1
rev hypers 3 sets of 15
seated calf raises 2 sets of 20
standing abs 4 sets of 12

Sean S
04-03-2010, 03:07 PM
BP assistance
indian clubs
OHP
175x5
200x3
220x2
dips 3 sets of 15; 3 sets of 12
standing pulldowns 4 sets of 12
face pulls 2 sets of 20
ab wheel 2 sets of 10
indian clubs
bike 10 min.
elliptical 10 min.

Phillip Wylie
04-03-2010, 03:18 PM
Nice workouts, Sean.

Sean S
04-05-2010, 04:10 PM
Thanks Phil.

SQ/DL assistance
rack pulls (~2" below the knee)
135x10
225x6
315x5
405x5x2
455x3x2
band leg curls 4 sets of 15-20
rev hypers 3 sets of 15
seated abs 4 sets of 15
DB shrugs
120x30x2

Lower back was pretty beat up about a week ago, but has been improving since. So the goal today was to get some quality work in without pushing too hard and aggrevating things.

Sean S
04-07-2010, 03:09 PM
BP
DB floor press
70x15
100x17
100x13
80x13
rolling DB extensions 5 sets of 12
standing pulldowns 4 sets of 12
hammer curls 1 set of 15
seated abs 2 sets of 20
indian clubs

Sean S
04-09-2010, 03:39 PM
SQ/DL
SQ (canvas suit, straps down)
405x2
455x2
495x2 (felt a pain in my right SI joint and up the right side of my lower back)
545x2
495x2x2
speed pulls (conv) (w/chains)
225x1
315x1 (pain shot up the lower back again, so I stopped)
GHR 3 sets of 15
standing abs 4 sets of 12

It seems every time I load my back with any weight of 500+, my right SI joint gets injured. I didn't get out of position and my technique was fine. I just don't seem to be able to tolerate any heavy spinal loading. The first time I ever did this was ~2 years ago at a meet, but it seemed to go away until recently and now it's a recurring problem. Now I have to take a step back and re-assess my goals and really start back building from the ground up and really let this thing heal completely. I'm not sure equipped lifting is something I can continue due to the heavy loading. Raw training and competion may be what I'm forced to do simply because I can tolerate the spinal loading better. I'll take this weekend to come up with a rehab plan and training plan for the future. Getting older really sucks.

Sean S
04-10-2010, 03:34 PM
BP assistance
indian clubs
DB press
25x20
40x30x2
dips 3 sets of 15
assisted pull-ups 3 sets of 10
ab wheel 4 sets of 10
back extensions 1 set of 20
bike 10 min.
elliptical 10 min.

The back/pelvis problem doesn't feel as bad as I thought it would today, probably thanks to ibuprofen, ice, and pink lotion. Regardless, I know now not to push it for a while even if it seems OK. I'm contemplating going back to a 5/3/1 based raw training template, but I haven't made a final decision yet.

Sean S
04-12-2010, 03:15 PM
SQ/DL assistance
DB lunges
40x10
55x10x2
1-arm DB swings
55x20
70x20
90x20
back raises on GHR
25x15x3
BWx15x2
landmines 4 sets of 20
band leg curls 3 sets of 20
hanging leg raises 2 sets of 15
gripper

Back felt OK today, but I made sure not to do anything that will load it too much. I've also found some SI joint stretches/exercises to "reset" the joint that I do a few times a day, which seems to help some. I'll get back into squatting in a couple weeks or so and then I think I'm going to follow a block periodization-style progression for 12-14 weeks. That should allow me to get significant amounts of work in, while not loading the back too heavily until close to the end of the cycle (which I will do raw and base off a conservative max). My assistance days will look alot like today by getting in some volume and muscular work without loading the spine much. I see the chiropractor tomorrow and will run my plan by him and see if he has anything else he thinks I should be doing.

Sean S
04-14-2010, 04:00 PM
BP
indian clubs
BP
95x12
135x8
185x5
225x5 (add soft foam roller after this)
275x3
315x2
345x1
365x1 (remove foam roller after this)
275x5x2 (paused)
close grip push-ups 2 sets of 25
band pushdowns 2 sets of 20
chest supp rows 4 sets of 10
hammer curls 3 sets of 10
curls 1 set of 20
seated abs 3 sets of 15-20
indian clubs

Sean S
04-18-2010, 05:46 PM
BP assistance
Did a bunch of DB swings, snatches, and presses. Followed with some DB bench, DB rows, and pulldowns. FInished with abs and back raises.
This was it for the weekend since I was out of town.

Sean S
04-19-2010, 03:45 PM
SQ/DL assistance
DB front SQ
35x10
50x10
60x10x2
1-arm sumo swings
60x20
80x20x2
double conventional swings
60x20x2
back raise on GHR 5 sets of 15
landmines 4 sets of 20
standing abs 1 set of 20

Sean S
04-21-2010, 03:22 PM
Heavy BP
indian clubs
OHP
95x12
135x5
165x5
185x5
205x3
215x3
185x5x2
rolling DB extensions 4 sets of 10
standing pulldowns 4 sets of 10-12
curls/hammer curls 3 sets of 15-20
weighted sit-ups 3 sets of 15
indian clubs

Sean S
04-23-2010, 07:43 PM
SQ/DL
SQ
135x10
225x6
275x5
315x3
335x3x2
315x5
DL
315x5
335x5x2
45 deg back raise w/SSB 3 sets of 12
ab wheel 4 sets of 10
standing abs 1 set of 15

This is start of my slow progression back. No back pain, but I can certainly tell things aren't 100% either. I'm ditching the belt for a while and will add 10 lbs. a week to my top sets. I just have to remember to be patient and build back up slowly. I have plenty of time, so I don't have any excuse for rushing things.

Sean S
04-26-2010, 04:00 PM
Back
pendlay rows
135x12
185x5
225x5
230x5
235x5
weighted back raise on GHR 4 sets of 12-15
assisted pull-ups 4 sets of 4-8
DB shrugs
120x40
landmines 4 sets of 20
standing abs 2 sets of 10

Sean S
04-28-2010, 03:27 PM
Bench Press
indian clubs
BP (paused)
135x8
185x5
225x5
275x3
315x2
2-board
315x3
325x3x2
steep incline DB BP
70x20, x15
50x20
standing pulldowns 2 sets of 15
pushdowns 2 sets of 15
DB curls 2 sets of 15
straight bar curls 1 set of 30
hanging leg raises 2 sets of 15
indian clubs

Sean S
04-30-2010, 05:57 PM
SQ/DL
SQ
135x10
225x5
275x5
315x3
335x3
355x3
365x3
315x7
45 deg back raise w/SSB 3 sets of 12
ab wheel 3 sets of 10
hill runs (certainly not fast enough to call sprints)

Decided to add in some additional conditioning work. I'm going to try to improve my conditioning and drop some more weight for health reasons and to just feel better. I've cut back the lifting volume so I don't run myself into the ground during this process.

Sean S
05-03-2010, 03:27 PM
Conditioning and assistance
pendlay row
135x12
185x8
225x5
235x5
245x5
pull-up negatives 3 sets of 3
DB snatch
50x20x2 per arm
DB double swing 2 sets of 20
landmines 3 sets of 20
decline sit-ups 1 set of 15
hill runs

Sean S
05-05-2010, 03:13 PM
BP
indian clubs
floor press
135x15
185x8
225x18, x14, x10
elbows-out extensions 3 sets of 15
standing pulldowns 3 sets of 10
shoulder laterals 1 set of 20 each direction
curls 2 sets of 20

Sean S
05-06-2010, 05:39 PM
SQ/DL
Pause SQ
135x10
225x5
275x3
315x3x2
DL
315x3
365x3
405x3x3
weighted 45 deg back raise 2 sets of 12
ab wheel 3 sets of 10
leg raises 1 set of 20
elliptical 15 min.

Sean S
05-08-2010, 02:04 PM
Kettlebells and conditioning
Kettlebell work (kept the rest periods pretty short)
Did 2-3 sets (per arm) of the following:
Swings, clean and press, snatches, push presses
Sled: 6 difficult trips (4 forward, 2 backward)
KB windmills 2 sets of 5 (per arm)
KB curls and extensions

Got a couple of kettlebells yesterday. Today was mostly experimenting with some different movements. They are certainly different than using DB's for the same movements. My plan is to do KB's and conditioning a couple days a week at home and do my heavy gym work a couple days a week. Today was more of an upper body KB focus while the other day will focus more on lower body KB work. I certainly feel like I'm out of shape.
I'll know tomorrow whether I did too much today.

Sean S
05-11-2010, 05:11 PM
Kettlebells and conditioning Wt: 273
kettlebells
~20 minutes of various swings and front SQ's; kept rest periods short enough to keep the HR up
hill runs
weighted sit-ups 3 sets of 15

This one was tough. Hopefully things will get a little easier as I get in better shape.

Sean S
05-12-2010, 03:37 PM
Heavy Upper Body
indian clubs
military press
135x5
165x5
185x5
205x3
210x3
165x9
BP w/hanging weights
175x10-15x4
negative pull-ups 5 sets of 3
1-arm DB row
100x25
curls 2 sets of 20
band pushdowns 2 sets of 20

Sean S
05-14-2010, 03:57 PM
SQ/DL
SQ
135x10
225x5
315x3
365x3
385x3
405x2
pause SQ
315x5
weighted 45 deg back raise 4 sets of 10
ab wheel 5 sets of 12

Not bad today considering I was still pretty sore from all the KB swings I did earlier in the week. I think doing some pause SQ's every week will help over time with being stronger in and coming out of the hole.

Sean S
05-15-2010, 02:28 PM
Kettlebells and conditioning
KB (53) clean and press, snatch, push press: 2 sets of 15-25 (per arm)
hill runs
KB windmills 3 sets of 5 (per arm)
KB extensions 3 sets of 10
KB curls 2 sets of 10

Sean S
05-18-2010, 04:47 PM
Kettlebells and conditioning
kettlebell work (~20 min)
double arm swings 2 sets of 20; 1-arm sumo swings 3 sets of 20; 1-arm swing (outside legs) 2 sets of 20 (per side); KB front SQ 3 sets of 20
conditioning:
circuit of burpees x20, KB front SQ 20, mountain climbers x40, DB swings x20 (20-30 sec bw exercises; 90 sec bw circuits)
2 times through circuit with extra set of swings at the end

weighted sit-ups 4 sets of 10

Sean S
05-19-2010, 04:42 PM
Bench Press
BP
135x8
185x5
225x5
275x3
315x2x2 (paused)
275x8
DB incline
80x20
85x12
hammer strength incline 2 sets of 10-15
negative pull-ups 6 sets of 30
standing pulldowns 4 sets of 10
band pushdowns 2 sets of 20
hammer curls 2 sets of 20

Sean S
05-21-2010, 07:14 PM
SQ/DL
Pause SQ
135x8
225x5
315x3
335x3x2
355x3 (belt)
DL (w/2 mini bands)
225x1x2
315x1x2
365x1x2
405x1 (belt)
RDL (w/2 mini bands)
135x12
185x10x2
seated abs 4 sets of 15
ab wheel 1 set of 10

Felt good to finally handle a little weight in the DL. The lower back seemed to hold up well, so that's encouraging.

Sean S
05-22-2010, 11:58 AM
Kettlebells and conditioning
kettlebells (53)
sumo swing- 1 set of 20; clean + press 1 set of 10/arm, clean + 2 presses x10/arm; snatch 2 sets of 10/arm; push press 1 set of 20/arm, 1 set of 25/arm
hill runs
KB windmills(53) 2 sets of 5/arm
KB side bend (62) 1 set of 20/side
KB extensions(53) 2 sets of 15
KB curls (53) 2 sets of 10

Conditioning seems to be improving as I'm recovering more quickly between sets of KB work.

Sean S
05-25-2010, 04:45 PM
Kettlebells and conditioning
kettlebell work (53) ~20 min.
sumo swings, front SQ, 1-arm swing outside
sled pulls

weighted sit-ups 4 sets of 10

Sean S
05-26-2010, 03:33 PM
Military Press
indian clubs
military press
95x10
135x5
165x5
185x3
205x1
215x1
225x3
185x3
dips 4 sets of 12-15
negative pull-ups 3 sets of 3
assisted pull-ups 2 sets of 6
chest supp. row 2 sets of 10
pec dec 1 set of 20
band pushdowns 3 sets of 20
curls 2 sets of 15

Sean S
05-28-2010, 05:50 PM
SQ/DL Wt: 269
SQ
135x12
225x5
315x3
365x3
385x1
405x1 (belt)
425x1 (belt)
315x7 (pause SQ)
weighted back raises 5 sets of 10-12
landmines 2 sets of 20
ab wheel 2 sets of 10
seated abs 1 set of 15

Sean S
05-29-2010, 12:50 PM
Kettlebells and conditioning
indian clubs
kettlebell work (53) (~20 min)
sumo swing x20, clean + press x10/arm, clean + 2press x10/arm, snatch 2 sets of 10/arm, push press x20/arm, x28/arm
hill runs

KB extensions 53x15x2
KB curls 53x10x2

Sean S
06-01-2010, 08:05 PM
Kettlebells and conditioning
kettlebell work (53) (~20 min.)
various swings and squats for sets of 20
sled work

weighted sit-ups 4 sets of 10-15

Sean S
06-02-2010, 03:29 PM
Bench press
indian clubs
BP
135x8
185x5
225x5
275x3 (paused)
315x1 (paused)
275x8, x6
225x12
skullcrushers+close-grip BP 4 sets of a bunch
pulldowns 4 sets of 6-10
standing pulldowns 2 sets of 12
shoulder laterals (side, front, rear) 1 set of 20 each
preacher curls (rest-pause) 1 set of 11+4+2
seated abs 1 set of 25

Sean S
06-04-2010, 03:49 PM
SQ/DL
rev band SQ
315x3
405x3
495x3x3
DL
315x1x2
405x1x2
455x1
495x1
RDL's
365x8
315x15
ab wheel 2 sets of 12
standing abs 3 sets of 12

Sean S
06-05-2010, 12:13 PM
Kettlebells
circuits with 30 sec. b/w exercises and 90 sec. b/w circuits
clean + press(53) x10/arm
windmill (53) x5/arm
row (53+62) x8/arm; 62x25/arm (on 2nd)
overhead walk (53) (~20-30 yards/arm)
(2x thru this circuit)

snatch x10/arm
snatch + press x7/arm
press x10/arm
goblet walk (~40-60 yds.)
(2x thru with 53 lb. KB)

10 min. cooldown walk

This was much tougher than it seemed on paper beforehand. I did this outside where it the humidity was obscene. The KB's had condensation all over them after moving them from the non-air conditioned garage to the yard.

Sean S
06-08-2010, 04:34 PM
Kettlebells/conditioning
KB(53) circuits: 30 b/w exercises; 90 sec b/w circuits
Circuit 1 (3x thru)
outside swing 15 reps/arm
front SQ 20 reps
sumo swings 30 reps
sled pull (~40-50 yds.)

Circuit 2 (2x thru)
sumo swings x20
sled pull

walk 10 min.
weighted sit-ups 4 sets of 12

Sean S
06-09-2010, 08:48 PM
Military press
indian clubs
military press
135x5
165x5
185x3
205x3
215x1
225x2x2
BP w/hanging weights
165x20, x20, x12
skullcrushers + close-grip BP 2 sets of 20 each
assisted pull-ups 6 sets of 6-10
reverse curls 1 set of 30

Sean S
06-11-2010, 04:58 PM
SQ/DL Wt: 267
SQ
135x10
225x6
315x3
365x3
405x1 (this was ugly)
405xmiss
405x1 (belt; brought my stance in)
430x1 (belt)
GM
225x8x4
lying leg raises w/DB
20x8x3
standing abs 1 set of 12

My SQ strength is absolutely pathetic right now. I've lost right at 20lbs. since my last meet, which was a little over 4 months ago. My conditioning is much, much better and I'm noticably leaner than I was. I expected some strength loss, but this is getting ridiculous. Despite being clearly leaner, my strength to bodyweight ratio has actually gotten worse as I've lost weight. I'm not sure why I'm struggling so much. I haven't lost the weight excessively fast and I've kept my protein intake up and done all the things you are "supposed to". I don't know if it's my genetics, age, lack of hormonal "support", or what. I've been pretty strict with the diet and I've been really hungry the last week or so. My initial target was ~260, but by the time I reach that I'll barely be squatting 315 at the rate I'm going. I think I'm going to just up the calorie intake enough not to feel like I'm starving all the time and not worry about the scale weight anymore.
If anyone has any suggestions, I'm certainly willing to listen.

Sean S
06-12-2010, 09:19 PM
Kettlebells
KB (53) circuit 1: (30 sec b/w exercises; 90 sec b/w circuits) x2
clean + press x10/arm
windmills x6/arm
overhead walk

Circuit 2: (same rest periods) x2
snatch x10/arm
snatch + press x10/arm
press x10/arm
goblet walk

Sean S
06-14-2010, 03:09 PM
Back
bent-over rows
135x10
185x5
225x5
275x5x3
pulldowns 3 sets of 10
weighted sit-ups 3 sets of 10
curls 3 sets of 10
KB circuit x3

Sean S
06-16-2010, 03:26 PM
Bench press
indian clubs
close-grip BP
135x8
185x5
225x3
275x3
315x2
275x5x2 (paused)
4-board
315x5x2
hammer incline press 2 sets of 15-20
KB tri-set
snatch, snatch + press, press 3 sets of 5/5/5 per arm

seated abs 2 sets of 15

Sean S
06-18-2010, 03:29 PM
SQ/DL
SQ (w/hanging chains ~100#)
225+chains x5x5
DL (w/2 mini/side) (sumo)
225x1x3
275x1x6
45 deg back raise w/DB
95x12x2
seated abs 2 sets of 20
seated calf raises 1 set of 20

Tried the hanging chains today just to get some stability work.

Sean S
06-19-2010, 12:09 PM
Kettlebells
Did a bunch of various circuits and carries for ~30 minutes.

Sean S
06-21-2010, 03:36 PM
Back
barbell rows
135x10
225x5
275x5x3
225x10
pulldowns 4 sets of 10
ab wheel 4 sets of 10
curls 3 sets of 10
KB (63) work
sumo swings 10 sets of 15 in 10 min.
sumo swings x30, x30, x40 (rest sec. rest b/w)

Sean S
06-23-2010, 03:23 PM
Military press
indian clubs
military press
135x5
185x3
205x1
215x1
225x1
235xmiss (just couldn't drive it high enough with the initial push to get thru the sticking point)
185x5
BP (middle finger on ring)
185x20, x15
flyes 2 sets of 20
KB snatch x5, snatch+press x5, press x5; 3x/arm w/45 sec rest b/w all tri-sets

pushdowns 1 set of 20

Realized that I was using alot of stretch reflex after the first rep of multiple reps sets on the military press. I did all reps with a long pause at the bottom to work that part of the ROM better.

Sean S
06-24-2010, 03:21 PM
Lower body KB work
KB (62) circuit x3; 30 sec b/w exercises, 90 sec b/w circuits
double KB cleans x10
double outside swings x15
renegade rows x6/arm
double KB front SQ x5
double sumo swing x15

double KB front SQ x10
walking lunges ~40 yds.
farmers walk

Did some heavier lower body KB work today since we are leaving to go out of town tomorrow. I'll probably get some light upper body stuff in down at Stratiform on Tues, but I'll use the time away mostly as a deload period.

Sean S
06-30-2010, 03:51 PM
Vacation training
Did a couple sessions of moderate cardio and one day of lifting with some light bench and upper back work.

KB work
Did a few sets of snatches, snatch+press, double clean+press, farmers walk today when we got home.

Sean S
07-02-2010, 03:35 PM
SQ/DL
SQ
135x10
225x8
315x3
335x3
355x6 (belt)
335x3
315x3
DL (w/2 mini's)
275x3x4
RDL
315x10
365x10
ab wheel 3 sets of 10
hanging leg raise 1 set of 15

I'm going back to 5/3/1 with a couple of back off sets for my SQ so I have a systematic program to build my SQ back up. I'm going with a 3/5/1 set-up and only go for extra reps on the 3 and 5/3/1 weeks and even then leave at least 2-3 reps in the tank.

Sean S
07-04-2010, 03:27 PM
Kettlebells
KB circuit (53) (1st time w/45 sec rest b/w exercises then 90 sec b/w circuits, then 30 sec rest b/w exercises on 2nd time thru)
clean+press x10/arm
windmill x6/arm
overhead carry (~20-25 yds/arm)
snatch+press x10/arm
goblet carry (~50 yds)
snatch x10/arm
overhead carry (~20-25 yds/arm)

My conditioning felt great today. Even a few weeks back, this would likely have nearly killed me. Today it was work, but nothing too bad. If I can keep my conditioning where it is while I gain back some strength, I will be happy.

Sean S
07-05-2010, 03:01 PM
Back
bent-over row
135x10
185x5
225x5
245x5x3
pulldowns 4 sets of 10
weighted sit-ups 3 sets of 10
preacher curls 2 sets of 12

KB circuit (double 62's) x2 (30 sec b/w exercises, 90 sec b/w circuits)
clean x10
outside swings x15
renegade rows x6/arm
front SQ x6
sumo swings x15

gopostal42
07-06-2010, 07:43 AM
good seeing you the other day sean!

Sean S
07-07-2010, 03:25 PM
It was good to see you and everyone else down there as well. Good luck with the Pro-Am prep.

Sean S
07-07-2010, 03:28 PM
BP
indian clubs
BP
135x8
185x5
225x5
275x3
315x1 (paused)
325x1 (paused)
275x7 (paused)
2/3 foam roller BP
275x5
295x5x2
incline DB BP
85x18
85x9 (ran out of gas)
DB flyes 1 set of 20
KB tri-set (53) snatch/snatch+press/press 5/5/5 x3 per arm
pushdowns 1 set of 20
curls 1 set of 15
seated abs 1 set of 15

Sean S
07-09-2010, 03:40 PM
SQ/DL
SQ
135x8
225x5
315x5
335x5
315x5x2
deficit DL
315x1x2
405x1
455x1
495x1 (belt)
545xmiss
365x5x2
back raise on GHR 1 set of 20
standing abs 4 sets of 10

Obviously my strength is still suffering, but I just have to keep at it.

Sean S
07-10-2010, 05:14 PM
KB work
snatch (62) 25 sets of 2 per arm in 10:30
double clean+press x5x5 (30 sec rest b/w sets)
windmill (62) x5/arm
windmill with opposite arm pick-up 2 sets of 5 per side
various overhead carries and farmer's walk

Ripped both palms doing the snatches. I need to keep my callouses trimmed better to prevent this from happening again.

Sean S
07-12-2010, 03:43 PM
Back
bent-over row
135x10
185x5
225x5, x5, x8
assisted pull-ups/chins w/various grips
6 sets of 5-10
decline sit-ups (b/w sets of other stuff)
BWx10x4
25x10x3
Conditioning
KB (62) circuit (30 sec rest b/w exercises) (4 times through circuit)
sumo swing x20; front SQ x15; mountain climbers x20/leg; additional 30 reps of sumo swing at the end

Sean S
07-14-2010, 03:31 PM
Military press
95x12
135x5
155x5
175x10
155x5
135x10
push-ups (feet elevated)
5 sets of 20
DB upright rows 4 sets of 20
elliptical intervals 15 min.

Sean S
07-16-2010, 04:01 PM
SQ/DL
SQ
135x10
225x6
315x5
335x3
375x5 (belt)
DL
315x8x3
ab wheel 3 sets of 10
KB circuit x3 (double front SQ, double outside swings, renegade rows, double sumo swings)

I got tired of screwing around with my SQ stance and just went with what felt natural today. I kept going through all these different things (narrower, toes out more, toes in more, knees forward a little, sit back more or less, etc....) the past several weeks. Today I just got in whatever stance felt natural without really thinking about it and then just got tight and squatted. My squats felt better than they have in weeks.

Sean S
07-19-2010, 03:52 PM
Back
1-arm DB row
35x20
70x15
100x10
120x20
KB row elbow out
62x20
assisted pull-ups/chins 6 sets of 5
weighted crunches 5 sets of 10
curls 1 set of 20
Conditioning
alternated sumo swings and front SQ's with incline treadmill walking

Sean S
07-21-2010, 03:44 PM
Bench press
BP
135x8
185x5
225x3
255x3
275x7 (paused)
225x10
225x12
KB overhead press
62x12x3
62x15x2
flyes 1 set of 20
pushdowns 1 set of 15
Conditioning: elliptical intervals 20 min.

Sean S
07-23-2010, 04:11 PM
Squat
SQ
135x8
225x5
315x2x9
front SQ superset w/band leg curls (60-70 sec. rest b/w supersets)
135x12x3; 3 sets of 15
tri-set of GHR, leg extensions, hip adduction (no rest b/w exercises)
3 sets of 12-15
seated abs 3 sets of 15
seated calf raises 3 sets of 12

Sean S
07-26-2010, 02:42 PM
Deadlift
conventional DL
135x10
225x5
315x5
365x5
405x10 (belt)
365x5
315x5
assisted pull-ups 5 sets of 5
decline sit-ups 4 sets of 12
1-arm DB row
90x15
KB double swings (outside)
4 sets of 20 (30 sec. rest)
curls 3 sets of 10

Sean S
07-28-2010, 06:59 PM
Bench Press
indian clubs
BP
135x8
185x5
225x3
255x11
225x12
225x9
135x25
pushdowns 4 sets of 12
flyes 1 set of 20
KB clean and press
62x10x3 per arm
shoulder laterals 20 reps each direction

Sean S
07-30-2010, 03:27 PM
Squats
SQ
135x10
225x5
275x3
320x3
340x3
360x8 (belt)
315x5
front SQ (135x12x3) superset w/band leg curls (3 sets of 15)
KB sumo swings (30 sec rests) double KBx20x3, single KBx20
leg extensions 1 set of 15
ab wheel 3 sets of 10

Squats felt better tonight than they have in a long while. Hopefully that trend will continue.

Sean S
08-02-2010, 04:09 PM
DL
135x10
225x5
315x3
335x3
380x3
430x10 (belt)
335x10
assisted pull-ups 2 sets of 5
pull-ups (neutral grip, unassisted) 3 sets of 4
standing pulldowns to the chest 2 sets of 15
weighted sit-ups 25x10x2
double KB swings (outside) 4 sets of 20 (30 sec. rest)

This is the first time I've been able to really do any kind of unassisted pull-ups in years. I was happy with this since my weight is still in the 260's (not exactly a lightweight).

Sean S
08-04-2010, 03:48 PM
BP
135x8
185x3
225x5 (pause)
255x3 (pause)
285x2 (pause)
315x2 (pause)
incline DB press
85x15x3
KB clean and press
62x10x3 per arm
pushdowns 3 sets of 15
curls 3 sets of 10

The AC was out in the gym today so it was miserable considering we had temps of 90+ with heat index of 100+.