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Training Log: Sean Urquhart

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Sean View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Sean Quote  Post ReplyReply Direct Link To This Post Posted: 9/15/14 at 9:16am
I know you're right, but I'm still posting this as a protest:
 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 9/15/14 at 9:20am
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Post Options Post Options   Thanks (0) Thanks(0)   Quote grasshopper Quote  Post ReplyReply Direct Link To This Post Posted: 9/15/14 at 11:11am
Originally posted by C. Smith C. Smith wrote:

 

No one defies the laws of thermodynamics.


True that.   Its math.   No can defend.
"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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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 9/16/14 at 5:19pm
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.


Mean Well, Speak Well, Do Well
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 9/17/14 at 6:06pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 9/19/14 at 8:49pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 9/22/14 at 7:32pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 9/24/14 at 6:09pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 9/25/14 at 10:30pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 9/29/14 at 9:59pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 9/30/14 at 7:05pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 10/02/14 at 9:53pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 10/06/14 at 7:39pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 10/09/14 at 7:11pm
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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Sean View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Sean Quote  Post ReplyReply Direct Link To This Post Posted: 10/10/14 at 6:39am
Lots of strong going on in here, Sean. How's the body feeling?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 10/10/14 at 4:06pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Nathan Parker Quote  Post ReplyReply Direct Link To This Post Posted: 10/13/14 at 8:10pm
Originally posted by Sean Sean wrote:

Lots of strong going on in here, Sean.


What he said
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 10/13/14 at 9:39pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 10/14/14 at 12:08am
Love it.  Stay after it Urq.
The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 10/14/14 at 5:54pm
Thanks Duncan...Looking forward to throwing with you soon at N-vs-S.

Tuesday - 10/14/14

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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 10/14/14 at 11:54pm
Lifting like that?  Pffft...you'll be THROWING and I'll be throwing.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 10/16/14 at 5:25pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 10/18/14 at 4:52pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 10/20/14 at 6:48pm
Decided to check bodyweight today...244 Ouch 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 10/21/14 at 2:02am
"We'll see Duncan...we shall see."
 
Count on it.
 
Happy to read your boy is growing fast!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 10/23/14 at 5:52pm
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


Mean Well, Speak Well, Do Well
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/23/14 at 7:25pm
Revenge is a dish best serve...overhead
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Nathan Parker Quote  Post ReplyReply Direct Link To This Post Posted: 10/26/14 at 2:48pm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 10/27/14 at 5:27pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 10/28/14 at 12:13am
"Meadows Rows
100 x 4 x 10
**Gripped bar on collar w/o straps to work grip"
 
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