Seo's Log 2009

I always wonder how good some of the football strength coaches are around.  It was funny i was hearing my universities coach blabbering some bs to some foreigners the other day.  It was funny though him admitting how our players we get are pretty weak, he didn't say it like that but that is what he ment.  If someone small like me is stronger than the majority of your college team there might be a problem.  Hope things workout for you though and you can still make some gains with their program.  Atleast you know enough on your own for when you do get to do your own thing.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Ok so I had to miss two workouts because of work, and then I am pushing todays ME squat day till tomorrow since I have spent the last 4 days working over 73 hours on my feet the entire time with pretty much no break for the majority of the day working my butt off.  I didn't want to even do the thing especially since I have to do a lot of lifting even told my boss I couldn't use my left shoulder, and I ended up doing all the lifting anyways.  Worried this thing isn't going to start healing any time soon.  I might not be able to do any low rep training with it either. 

I'm tempted to start that 20 rep program as well as do some intensive RTC work simply because that program is all higher reps and wouldn't be as hard on my shoulder, although I should probably take a good month of just rtc work and ditch lifting.  Right now I can do most all my lifts without it bugging me too bad but i'm really weak in overhead pressing now because of the stress it puts on my left shoulder in that position.

Going to try and get a therapist to look at it and give me advise soon as I get the opportunity.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Alright so i thought i would come back really weak after 4 days of 18 hours nonstop on my feet without breaks, but I came back strong as ever.

weigh in 202, should get back to 204 by end of week, bothered I only get 1 more day in the gym because holiday is closing my gym on friday.

ME S/DL

reverse banded box squats
275x5
315x5
365x3
385x3
405x1
425x1
435x1
445x1(these last two sets came up really slow at the start and didn't look perfect but Its still worthy of counting, this was pretty stinking tough and my best yet)

glute ham raises
ball hypers
ball crunches
adductors
abductors
calves

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Dynamic bench, tried tokeep things reasonable for my shoulder, lots and lots of rtc warm up and exercise

weigh in 202.6 boyfat is same as before but im a little lighter last week wrecked me.

banded speed bench
135x3x10

SOHP one set with bar 25 reps

reverse banded 4 board press
275x5
315x5
365x5
405x5 (this was the money set)
425x2(could have got 3 no problem, I was just scared previous set did wear me out)

db bent over rows
60x10
80x10
100x10
105x10(biggest weights in gym sadly)

some light face pulls and alt DB curls, first curls ive done in two months

This is it for this week, going to be playing the rest, i will try and do some cardio or be really active when i go boating.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Weigh in 202.8

Dynamic S/DL

speed banded box squat
170x2x9

SLDL
225x10
275x10
315x10 (last 2 reps were killer)

BB hack squat
315x5
335x4,2

sled calf raises
rope crunches

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Hit some prs for reverse band bench, it has been a good 6 weeks i think since last time i have done them.

Weigh in 204.6 I ate a lot yesterday because I was hungry like an animal

ME bench

Reverse band bench
275x5
315x5
335x2
355x1
365x1,1,0

Tricep press downs with added band resistance
4 sets

pull ups
10
25x7x2
8

bent over laterals 20x12x3

Also did some light overhead presses in between exercises, shoulder is still tweaked if I use a standard grip but i notice if I rotate my grip so palms are facing each other it takes me out of the bad position, so i might have to use dumbells and just press in that motion.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Weigh in massive 205.2 and I didn't really eat that much the last two days.

ME S/DL

Banded box squats, first time doing these as a ME not dynamic in a long time if at all.
225x5
275x3
315x1x4(pretty clean but a little slow, I didn't want to move up because it was really really hard to rerack and unrack and get in position, the box at the gym doesn't help either cause the legs get in the way)

glute ham raises
adductors  i think or the other
standing one leg calf raises
and I forgot abs guess I can do those now on my floor.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Dynamic bench
weigh in 204.8

speed banded bench
150x3x8

banded 4 board press
275x5x4

light sohp

db rows
90x10
100x10x2

face pulls

I am getting sick of my shoulder problems, they aren't getting better and now my right one is hurting, so something I am doing is causing them problems.  Might have to ditch my routine and do something completely different.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Went to the gym i used to go to more often today, they moved stuff around I didn't like it.

weigh in approx 205

dynamic S/DL

banded box squats
175x2x9

good mornings
175x10
205x10
225x6
245x6

hyper extensions with 100 lb plate
3 sets of 10

decline sit ups with 100 lb plate
4 sets of 10

seated super horizontal calf raises
420x15
520x12
565x10
610x7

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Omg that is pathetic. weigh in 204.2

ME bench
reverse band bench
275x5
315x3
335x1
355xfail WTF
335x1x3
edit: regular bench
225x8,6
Overhead medicine ball tosses

tricep pressdowns with band
pull ups
bent over laterals

Shoulders hurt and I am probably just exhausted, need more testosterone.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

I think my problems today were in a big part due to lack of food input.  I was gone 4 days on a vacation family reuinion where each family did 1 meal, so 3 meals plus I ate some leftovers when i could, obviously wasn't enough, and yesterday I was hungry for what seemed like no reason and really didn't eat enough, today I eat what should be enough and I'm still starving, so Hopefully i can get in enough calories to get on track. 

I'm also tempted to start that 20 rep squat program soon, due to the fact my body could use a break from this heavy stress of really heavy singles on a regular basis.  If i did that program 3 days a week i would try to put in hiit on tuesday and swimming thiursday and maybe try some crossfit or some other full body cardio on sat, not long stuff but just enough to really work my heart and cardio system to keep up with the extra weight that will be gained. \
 
top it off 5 hours of sleep everynight or less.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

just did some long uphill sprints, I am pretty sure I am going to vomit any second.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Went to the physical therapist this morning.  He didn't rule all lifting out, mainly any overhead press was causing me the iritation so that got kind of ruled out if not just light.  He gave me some new stretches for it, a month should get my left RTCs in shape, and emphasized one new exercise.  Basically his opinion is my muscles in my chest shoudler and back have gotten a lot stronger and body has trained to fire those and neglect properly firing my rtc first, so as I improve i need to put a bigger focus on making them a lot stronger, I wasn't trying for progession with them in the past and I think that could have been part of the problem.  Can only start really light with it atm though.

As for the powerlifting competition I am debating just entering deadlift or just attending, I could get away with bench if I can snag a bench shirt for the support, I left a message with the only powerlifter I know that has extra gear.  I might just have to compete next year.  Or just enter the raw deadlift.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

I did something to my rotator cuff earlier in the week..feeling better now though. Hopefully yours will be fine pretty soon. Do whatever you feel is best, but i've heard its nice to just go watch a couple comp's and get a feel for the atmosphere before entering yourself, but i'm sure whatever you do you'll be fine.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

connelly


I did something to my rotator cuff earlier in the week..feeling better now though. Hopefully yours will be fine pretty soon. Do whatever you feel is best, but i've heard its nice to just go watch a couple comp's and get a feel for the atmosphere before entering yourself, but i'm sure whatever you do you'll be fine.

Yeah, my problem is its once a year here in utah, no other comps without traveling.  But I think watching one and being able to know how to prepare would be the first step, so might just be what I do unless, this person I am trying to get ahold of has gear for me and will help me out for it or offers to help.  Otherwise its spectator and just have fun chearing people on.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

just do the raw deadlift and see what happens.

I wouldnt even want to put on a bench shirt i feel like its almost cheating since its not all you getting it up.  its like cheating on a test in a sense. i mean you get the good grade but its not you who earned it. That's just how i feel

Lol well if you were wearing shirt competing against someone raw i could see that as cheating, the bench shirt would actually help relieve some of the stress on shoulders plus my training has been more focussed on lock outs with band and board work so shirt I would do a lot better with.  I deadlifted today just to check it out and see how I do, probably would do better in a meet especially since people wouldn't be all walking over my bar and getting in my way.

Weigh in 205.6

ME S/DL
315x3
365x1
385x1
405x1
425x1
435x0x2(couldn't even get it off the ground, 425 came up clean but was tough)
405x1
315x6x2
Ok so I tried to use Konstantine kostanov form on this, with a rounded upper back, I must say getting it off the floor was a lot easier, but I was not used to it and really really felt the muscles in my upper back, middle traps, work like no other.  Going to try it again this way later.

GHR
Weighted leg raises
sled calves
leg abductor or adductor, dunno the one where the pressure pushes your legs together, i think its the first.

Felt good although I wish my deadlift was a lot higher.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

yeah i get what your saying, but idk about you, but i lift for personal satisfaction and if i cant get it raw i shouldnt get it at all. but i guess if your competing its a little different

Weigh in 205.2

Dynamic Bench
banded speed bench
155x3x8

banded 4 board press
225x10
275x5
295x3x2

BB rows
135x10
185x10
205x10
225x10,6

cable rear delt and rtc rotation
medicine ball overhead tosses
also did my shoulder capsule stretches, doing them twice a day.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

When was the last time you taped your body? I'd like to see where you begun and how many more inches you have gained. Cuz your pushing hard with heavy weights and growing at a good rate I bet.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Haven't done measurements in a while, I've also been roughly just over 200 for nearly 3 months so measurements have slightly changed.  The thing I don't get is my thighs are much larger and have new stretch marks but the measurement isn't much different.  I guess its not too bad thigh is 24.5 relaxed vs I think 22.5 at 179 lbs.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Tuesday I had the opportunity to work out with James Kegrice in his gym with all the westside equipment.  We did two heavy exercises which he normally doesn't do.  I am going to hopefully head down there today and join them for ME bench.  He has competed with totals over 1900, not sure what his best is, but still pretty impressive.

Safety bar box squat I worked up to a double of around 380

rack pulls
worked up to 480 single, james pulled 700 like nothing.

band leg curls

calf raises

abs with hands on bench and feet rolling up on swiss ball.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Yesterday ME bench, worked with james, ricardo and one other guy. Ricardo was a beast repping just under my max for 10.

Reverse band bench, bands a little stronger than mine

275x5
315x5
365x1
385x1
395x0 I brought the bar down too high on my chest and really threw me off, 385 was easy but oh wells.
300x10 rep set

reverse band skull crushers, really really hard
185x8x3

close grip cable rows

band pull aparts

I got a lot of pointers today about training and my bench form, I expect the things I learned should help increase my bench significantly. I lifted more than james and the other guy that was there yesterday, only ricardo destroyed us all. James had been out of it for a while and just getting back into training, cause in 07 in a comp he benched 460 with a shirt.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

WoW I'm a fatty. weigh in 207.6 ~20.4% bf up from 202.6 and 19.2 bf. difference of 163.7 lbm up to 165.2 lbm.  So gained twice as much fat as muscle. Oh wells gotta get my lbm up over 175 anyhow, vacation last week just destroyed me plus being limited on work outs recently.

I'm putting more emphasis on deadlift now.  I will start to cycle my max effort exercises once a week instead of every 2 weeks, assistance still every 2 weeks.  Going to implement more rack pulls, and the occassional speed deadlift but not too often, also tried 20 rep squat today with a weight that I knew I would be able to get since im not actually doing the program yet just wanted to test the waters and it wouldn't hurt once in a while either.  Hardest part was top of the lift taking my breaths with a low bar squat i was bent over more so my back took a big hit.

Dynamic S/DL

Speed deadlift
225x2x8  Felt good to do these fast, just wish I could set up some bands for it.

20 rep squat with 225

leg curls with bands one purple for each leg.
sled calves
abs, rolling swiss ball body thingies, dunno what its called but i bet there's a sweet name for it.

So should I just do high bar squats when I do the 20 rep squat program? so the top is easier? I really have grown accustomed to the low bar and hate anything resembling high bar at this point.
 
I think it's time for me to get some green bands as well, and use them on my squats dynamic and when I do reverse band, as well as on my reverse band bench and such, I also need to pick up some minis and vear away from my speed bench set up, it's not bad but could be better.  I would like to be able to use chains but it just isn't practical at this point.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

So today I moved my grip in a bit, atleast that was the advice I last got was to use a slightly narrow grip until I go into competition with a shirt on and move my grip out.  Part of it is because I have a tendancy to flair my elbows out when I weight is too heavy and I don't properly incorporate my lats to keep it in its groove.  So my big focus today was keeping my elbows in tight towards my body and utilize my lats and other associated muscles.

Weigh in 206.8 but I was starving all last night and today, was lazy to make more food last night.

Dynamic bench
speed banded bench
160x3x8

bench
225x8 or 10 forget

4 board press
275x5
315x3
335x3 this is my only set and it was the last rep my elbows were trying to flair out, so still going to have to work on it.

fast sohp with barbell was able to get it in a groove that wasn't aggrivating my shoulder too much, so few more weeks and hopefully I will get back to overhead pressing without troubles, I also noticed on the speed bench as I kept my elbows in tighter and really squezzed my back muscles it took the pain away from my shoulder.

machine rows with pulling elbows back and in really tight
4 heavy sets of 10,10,10,8 on settings 12,14,16,18

band pull aparts.
RTC internal externals really was able to work the weight up a lot heavier than usual, couple weeks ago could only use the lightest cable setting for one of the left shoulder movements.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

I can't wait to lift tomorrow.  Last two weeks only had a total of 4 work outs in, and this week I should get all 4.  I went to my first powerlifting comp on saturday, federation was apf, had raw divisions, no rules on equip almost division and drug free divisions, which was a bit much for the number of competitors but meh.  Atleast now I have a better idea how these things are run.  It was fun and there were some strong people there as well as some not so strong.  There were some guys who obviously were on the juice as well, some great lifters and some that weren't so great.

Perfect example was this one guy looked like a bodybuilder, huge muscles, tiny waist, but yet his lifts were alright but I think due to muscle pure alone, he would yell his entire deadlift which if anyone has experience with this, pro deadlifters don't exhale on the way up throws off your stable base.

Anyways it was fun to go to and they are having a full meet in february(this was just bench and deadlift). I really want to enter then, also a meet in one state over in idaho end of september.  Just need to decide if I want to dump some money on equipment, and enter the drug tested division, or just go raw, I think with some nice gear I would have some really impressive lifts especially with how I train. But that's like squat suit bench shirt and deadlift suit, pricey stuff especially when the gear used in that federation I wouldn't be able to use in WABL cause they are single ply.  Not to mention issues with if I change bodyweight.  Wish I could rent gear!!

The best lifts at this meet were like 727 lb bench and somewhere around 800 lb deadlift can't remember, one guy just massive 308 lb weight class, good ol super heavyweight.  And this 16 yr old kid with a high pitch voice still had some crazy numbers, guessing his pops gave him roids early on because peopel told me he was strong even when he was 12.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Awesome day today, decided to hit a squat pr cause didn't feel like box squatting or doing anything with bands.  plus someone wanted to work in with me.

weigh in 206.6

Squat
275x5
315x3
335x1
365x1
385x1 pr easy
405x1 pr fairly easy
415x1 PR tough one definately my limit.

good mornings
225x8
245x6
255x8

some low back work
abs
calf raises

So this brings my raw three lift total to 1142, not too shabby, one of these days I need to set a raw bench record. 

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Well today was a tough one, not as much bench improvement as I hoped for, but I also didn't warm my rotators up before starting cause i wanted to be plenty fresh, I won't do that again.

Weigh in 205.4 really been so hungry lately, moving this week and I don't want to buy groceries and that crap, just so my roomates can have it.

ME bench

Reverse band 2 board press
275x5
315x3
365x1
385x1
395x1 came up better than 385
405xfail hardcore
Time to upgrade to green bands when I get some extra spending cash.  I think the other reason I didn't get 405 is I moved my grip narrower significantly, but I didn't have any elbow flaring today.

reverse band skull crushers
135x10
155x8x2
135x10

RTC work some light overhead pressing and then band pull aparts

pull ups
22
10

I've been tempted to start doing one set of all out pull ups atleast once a week at the end of my work outs.  I could probably get that 22 up to 30 and then 40, I probably could have hung and then kept going too, grip was fine the whole time.  After I do one set of a lot of reps my next sets are garbage.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Weigh in 207.2

Dynamic S/DL

speed banded box squats
185x2x8

glute ham raises
lots of other little things

I'm packing up and moving basically all my stuff tomorrow, so I might not really have internet for a while till I get it set up at my new place.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Safe move, Seo!  :)