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Training Log: Sean Urquhart |
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Sean
Postaholic 9th Best in the World - 2010 Joined: 12/05/06 Location: Canada Status: Offline Points: 3759 |
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I know you're right, but I'm still posting this as a protest:
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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grasshopper
Postaholic Joined: 8/29/04 Location: Berwick, Maine Status: Offline Points: 3324 |
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True that. Its math. No can defend.
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"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Monday - 9/15/14
Lower Lifting SSB Squat 370 x 3 x 3 Clean Grip Snatch Worked up to 205 x 3 SSB Squat 330 x 3 x 5 GHR BW x 4 x 6 Core Work *Surprisingly this didn't bother my side thingy. Hopefully this is a good sign and I'll take some throws this week. |
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Wednesday - 9/17/14
Upper Lifting OHP 230 x 5 210 x 4 x 5 Dips +50 x 12 +60 x 10 +70 x 8 Fat Rope Chins +25 x 8 +35 x 2 x 8 BW x 2 x 10 Rear Laterals Curls Core Work with Bands |
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Friday - 9/19/14
Lower Lifting Front Squat 350 x 6 315 x 5, 5, 5 Elevated SLDL 350 x 6 315 x 5, 5, 5 Front Squat (paused - 6 seconds in hole) 275 x 3, 3 **Going to be playing around with different timed pauses to add variety and alter the intensity of the lift. Seated Leg Curls Average Bands x 25, 25 |
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Sunday - 9/21/14
Road trip with my Son to visit Grandpa Urq. We had some real heart to heart conversations. I talked, he listened, and occasionally responded with snores and drooling. Back in time for some lifting. Upper Lifting Close Grip Bench 320 x 6 295 x 4 x 5(first rep paused) DB Rows 120 x 4 x 12 Dips BW+25 x 29 reps/1:00 Curls Rear Laterals Glide/Stop Drill between sets Monday - 9/22/14 Lower Lifting SSB Squat 365 x 5 330 x 4 x 5 295 x 2 x 3 (paused in hole for 6 count) GHR BW x 5 x 6 Core Stuff HWFD/LWFD Line Drills between sets |
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Wednesday - 9/24/14
Upper Lifting OHP 245 x 4 220 x 3, 3, 3, 3 **Short term goal is to get 5 reps at 250 which would be just over bw. Fat Rope Chins +25 x 10, 10, 8 BW x 10, 10 Dips +50 x 15, 15, 12 Susp. Strap Rear Laterals Curls Glide/Stop Drill |
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Thursday - 9/25/14
Lower Lifting Front Squat 375 x 3 335 x 3, 3, 3 315 x 5, 5 Elevated SLDL 365 x 5 330 x 5, 5, 5 Leg Curls Avg x 25, 25 Core Work
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Monday - 9/29/14
Long weekend, little sleep, lots of driving....wasn't sure what to expect today. Upper Lifting Close Grip Bench 340 x 3 (touch-n-go) 315 x 4 x 3 (1st rep paused on chest for 3 sec.) DB Rows 140 x 4 x 10 Dips +35 x 26 reps/ 1:00 (Do some more rows in the meantime) +35 x 21 reps/ 1:00 Susp. Strap Rear Laterals Curls Glide/Stop Drill x lots and lots *Tried to hop in the power position after the glide on about half of the drills. Not sure if it helps but I've seen it on the interwebz and thought it might help by making sure I'm balanced throughout the glide. |
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Tuesday - 9/30/14
Lower Lifting SSB Squat 385 x 4 345 x 3, 3, 3, 3 Clean Grip Snatch 135 x 3 ---> Worked up to ---> 210 x 2 SSB Squat (paused in hole 6 count) 315 x 2, 2 Leg Curls Avg Band x 75 total reps Hammer Winds
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Wednesday - 10/1/14
First time throwing stones since ECC's and not just doing drills. My side thing felt pretty good. Lots of standing throws with different stones (14, 16, 20) Goofed around with MSA for shits and giggles. I've never tried the MSA except for one other time. I used the small #14 stone and felt like a drunk ballerina the entire time but was quite surprised with the results. (4 over 52') Hammer Winds x here and there Thursday - 10/2/14 Upper Lifting OHP 240 x 5 (the last rep was hella ugly) 215 x 5, 5, 5, 4 Fat Rope Chins BW x 10, 10, 10, 10, 10 Dips BW+50 x 20, 15, 12 Rear Laterals 20 x 50 total reps
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Saturday - 10/4/14
Lower Lifting Front Squat 385 x 3 345 x 4 x 3 Elevated SLDL 405 x 5 360 x 3 x 5 Jump Squat 115 x 3 x 5 Leg Curl Avg x 2 x 20 Monday - 10/6/14 Upper Lifting Close Grip Bench 330 x 5 (touch-n-go) 300 x 3 x 5 (all reps paused on chest 3 seconds) Susp Strap Rows BW x 7 x 12 Dips BW x 2 x 15 Curls 3 x 10
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Thursday - 10/9/14
Lower Lifting SSB Squat 375 x 5 345 x 3 x 5 Hip Snatch 135 x 3 --> worked up to --> 235 x 1 SSB Squat (paused in hole 5 sec) 330 x 2 x 2 GHR BW x 4 x 6 **All drills between sets** Glide/Stop Drill HWFD Line Drill LWFD Line Drill |
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Mean Well, Speak Well, Do Well
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Sean
Postaholic 9th Best in the World - 2010 Joined: 12/05/06 Location: Canada Status: Offline Points: 3759 |
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Lots of strong going on in here, Sean. How's the body feeling?
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Thanks Sean. I'm really trying to keep reps in the 3-5 range and stay away from all those singles I used to do. It seems to be making a difference.
The body is holding up well. Hope your's is as well. I was really surprised that elevated sldl doesn't aggravate my back....yet. I just need to get out and throw. Drills during lifting can only help so much.
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Mean Well, Speak Well, Do Well
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Nathan Parker
Postaholic Arnold Am........ check. Time to go Pro. Joined: 7/12/11 Location: United States Status: Offline Points: 1515 |
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What he said |
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Sport Kilt
JDJ Caber Company Hylete.com |
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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I didn't plan on taking so much time off last week but life got pretty busy and lifting wasn't a priority with the things that came up. Went from 250 to 242 from Wednesday to Friday. I'm sure most of it was stress related, water, and carbs. I feel like I really need to make nutrition a priority this off-season to continue to make gains.
Thanks Nate and Sean, I'm trying. P.S. - If you want strong, go check out Robin's log...That dude right there is strong. Monday - 10/13/14 Upper Lifting Close Grip Bench 345 x 3 (touch-n-go and to be honest...this would not have gotten 3 whites) 310 x 3 x 3 (all reps paused on chest 5 count, pointer finger on smooth) DB Rows 120 x 5 x 10 Dips +75 x 2 x 10 Susp Strap Rear Laterals 3 x 10 Biceps 3 x 8 Glide/Stop Drill x between sets |
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Mean Well, Speak Well, Do Well
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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Love it. Stay after it Urq.
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The man in the arena.
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Thanks Duncan...Looking forward to throwing with you soon at N-vs-S. Lower Lifting Front Squat 395 x 3 (very loose wraps) 315 x 4 x 5 **Not sure I liked using the wraps at 395. Although the wraps were very loose, it just didn't feel like something that I will be doing too often. GHR BW x 4 x 8 Leg Curls Bands x 20, 20 Hammer Winds x between sets |
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Mean Well, Speak Well, Do Well
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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Lifting like that? Pffft...you'll be THROWING and I'll be throwing.
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The man in the arena.
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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We'll see Duncan...we shall see.
Thursday - 10/16/14 Upper Lifting Definitely a -10% workout when everything on OHP felt like shrimp. OHP 250 x 2 x 2 (was supposed to be sets of 3) **Because of the crap-fest, I eliminated the 90% sets and opted to focus on accessory stuff. Chins +25 x 4 x 10 Dips +50 x 4 x 10 Rear Laterals 20 x 50 total reps Curls 40 x 30 total reps |
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Saturday - 10/18/14
Lower Lifting SSB Squat 405 x 3 365 x 3 x 3 4" Eleveated SLDL 315 x 3 365 x 3 390 x 3 415 x 3 SSB Squat (paused in hole 5 count) 340 x 2 x 2 Leg Curls Bands x 2 x 20 Core Work - 3 sets |
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Decided to check bodyweight today...244 OUCH!!! Had 4 extra PB sammiches between meals.
On a positive note, my strength is up significantly for this bodyweight. Unfortunately, my 10 month old son will soon outweigh me...he's already 28+ lbs. Monday - 10/20/14 Upper Lifting Flat Bench 335 x 4 (med grip - slightly more strict on the touch-n-go) 300 x 3 x 5 (pointer finger on smooth - all reps paused on chest) DB Rows 120 x 60 total reps Dips +35 x 50 total reps Fat Bar Curls 95 x 50 total reps Rear Laterals 20 x 50 total reps |
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Mean Well, Speak Well, Do Well
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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"We'll see Duncan...we shall see."
Count on it.
Happy to read your boy is growing fast!
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The man in the arena.
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Tuesday - 10/21/14
Lower Lifting Front Squat 405 x 5 x 1 Clean Grip Snatch 215 x 3 x 1 Hip Snatch 225 x 3 x 3 *btw...I do not like the transition from clean snatch to hip snatch. The two movement patterns felt way off. I will not be doing that again. Wednesday - 10/22/14 Half-price sushi. 2 hours at the "gym" Thursday - 10/23/14 Upper Lifting OHP 250 x 3 (got revenge from last week for a PR) 225 x 4 x 3 Fat Rope Chins BW x 75 total reps Dips +135 x 3 (b/c why not) +100 x 5 BW x 25, 20 Rear Laterals 20 x 30 total reps Fat Bar Curls 95 x 30 total reps |
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Mean Well, Speak Well, Do Well
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Revenge is a dish best serve...overhead
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Nathan Parker
Postaholic Arnold Am........ check. Time to go Pro. Joined: 7/12/11 Location: United States Status: Offline Points: 1515 |
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Sport Kilt
JDJ Caber Company Hylete.com |
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Nate - Stake in the ground.
Monday - 10/27/14 Did some traveling over the weekend so I figured I'd just start from scratch. Upper Lifting and Drills Flat Bench 350 x 3 PR - (md grip...touch-n-go) 315 x 3 x 3 (pointer finger on smooth - long pause each rep) Meadows Rows 100 x 4 x 10 **Gripped bar on collar w/o straps to work grip Bradford Press 135 x 12, 12, 10 Curls Upper Back Line Drills Glide/Stop Drill |
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Mean Well, Speak Well, Do Well
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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"Meadows Rows
100 x 4 x 10
**Gripped bar on collar w/o straps to work grip"
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The man in the arena.
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