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Sean's Powerlifting Journey

Rodja said:
That's similar to CBL except you get all your carbs post-training. I joke that I eat mainly BS during my backload, but it's mainly sirloin burgers, dirty rice, and breakfast foods with some sour worms added.
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I eat them before and drink them during as well. Usually 100 g pre, 40 during, and 200g post
 
aceroni said:
I eat them before and drink them during as well. Usually 100 g pre, 40 during, and 200g post
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I used to do that. The main reason I stopped was I always felt too much fullness in my stomach and it interfered with ability to really pull in and hold my air. Again, nothing wrong with it; it just became a hindrance to me.
 
Upper

Pendlay Rows
135x10
225x5
275x3x3
275x6

Bodyweight Supine Row
4x10

One Armed Banded Pulldown
Light x3x10

Tate Press
50x4x8

AMRAP Barbell Curl
Bar x Whatever

Rotator cuff:
Cuban Press-Bar x3x8
ss w/ L-Lateral Raise 10x1x12

Side Lying 45deg Abduction
ss w/
Side Lying External Rotation

Half-Kneeling Anti-Rotation Cable Press
x8

Decent workout. I miss training the bench press, so my upper days usually leave me feeling depressed lol I got a nice bro pump with some of the 'fluff' excercises and had a good day actually.
 
At least one of us did.... I just wanted to take a nap today

Hey, what you recommend for knee wraps? I've never used them?
 
Inzer Gripper is ATP Blue Arrow. You don't HAVE to compete wearing them. Different divisions. Though if you do it right, you'll get 50lbs easy out of them
 
Sean1332 said:
Might start Brian Carroll's program next Monday. Still reading but I'm wanting a change of things. RPE type stuff. Hm.
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That's interesting that Caroll does that too, bc I have a new power mag and Chris Duffin uses a RPE scale he made up as well. Cool stuff.
 
I'm going to have to read into these programs just so I know what the hell your logs are about.

How do you feel about the cube, Sean? Not implying your switching because of a lack of results, just wondering.
 
I'll say whatever RPE/What % effort it is that day. Outside of that, it'll be a supplemental lift and assistance lifts as usual.

I don't think there's anything ground breaking about the Cube. I think as long as the main focus is rotating ME/DE/RE in 3 week waves, then make it your own and don't follow his template. I had been basing my work off of Pripelin's Chart with it recently.

I know there's no magic program, but I'm interested in something that's all percentages and numbers.
 
Daytime eats. **** your eggs.
 

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Sean1332 said:
Daytime eats. **** your eggs.
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On behalf of the egg and muscle gods, this is an acceptable penance to pay for not eating eggs.

But dont blaspheme eggs anymore, or you will have to pay for those sins, too.
 
hahahaha Thanks Toro. I shall no longer sin.

Who has good reading on RPE? I have no ****ing idea of what kinda weights to be handling.
 
Sean1332 said:
hahahaha Thanks Toro. I shall no longer sin.

Who has good reading on RPE? I have no ****ing idea of what kinda weights to be handling.
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Idk, probably depends on the person talking about it, but this is the chart I use:

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RPE is on the vertical and reps are on the horizontal row.
 
Hm this is what I've got from his book. My Week 1 lifts will be 5x5, top set being RPE 6. Week 2 will be a top set of 4 at RPE 6 or 7.
 

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Doesn't seem too far off. It does just take a bit getting used to it. I'd look at just aiming for a certain weight each day then you use RPE to determine if you should go a little under or over that depending on the day as you work up to it.
 
His programming is going to be tough. I, like you, am a percentage whore. Tell me my reps & sets at what % of my 1RM. Auto regulation isn't my strong suit...I'm still too new to the game to do it well.
 
Sean1332 said:
I want to be a meet whore and do one June 28th. 8 weeks though. ****.
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Can you total more than you did at this last one? If yes, then do it. The way I see it, NomZ is making you look like a poosy with his competition schedule.

EDIT: Rodja captured what I was trying to say.
 
Sean1332 said:
I want to be a meet whore and do one June 28th. 8 weeks though. ****.
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Here's what you should ask yourself:

How's your confidence on improving from last meet?
How do you feel physically? Mentally?
Have you figured out what went "wrong" last time?
 
Rodja said:
Here's what you should ask yourself: How's your confidence on improving from last meet? How do you feel physically? Mentally? Have you figured out what went "wrong" last time?
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Confidence..I mean it's 8 weeks. That's 8 weeks of getting stronger. It's been less than two weeks since the meet. Physically, aside the shoulder, fine. A lower pin setting would have made my unrack better, and a faster descent to hold my air, may have gotten my 650. I'm sure I can press 300 if I have to again. I just have to unfuk my sumo.

I wanted to hit 620 in training. Carroll's template would of had me hitting my third attempts 3 weeks out lol Don't think I'm ready for all that. I guess I'll hold off. There's only 10 spots left, assuming that the qualified lifters don't take those spots.
 
Sean1332 said:
haha if I'm there I def will
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Be glad you're a natural athlete. I'll be doing this meet well out of PCT but running naturally aspirated for this one. Trying to get to a lighter BW, too. Just hoping I can put up around the same numbers as last meet, honestly.
 
Swanson52 said:
His programming is going to be tough. I, like you, am a percentage whore. Tell me my reps & sets at what % of my 1RM. Auto regulation isn't my strong suit...I'm still too new to the game to do it well.
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I hear you, bro. I need to know what I'm doing, all written out. I feel with auto regulation it's challenging for me to decipher whether or not I'm really feeling bad one day or if I just need to man up. With percentages I know what I need to do, and in my mind it's already done
 
Lower

Warmup
Foam roll abductor
Lax mash glute med/TFL/hams
Bulgarian split squats

Safety Squat Bar Low Box Squat, Belt only
482x6x2 SxR

Walking Dumbell Side Lunge-30 Degrees
40x3x8

Dumbell Split Squat
40x2x20

Glute-Ham Raise/XBand Walk
Minibandx4x10/Mini x 3 trips around gym

Haven't had too good of sleep the past two nights so I knocked out the squats real fast and did some fluff work to address weaknesses. Off I go to the chiro for Graston now.
 
lol wtf am I doing here???? He said he would do a foot detox since I showed up early. Little does he know, my body is polluted with large amounts of supplements. Some Dr. Oz **** going on now.
 

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Tell homie to stick to what he knows, or at least give you a pedi and lé bloje while he's down there.
 
Lol it's like those foot pads you put on overnight to "pull the toxins out" through your dirty ass feet. When in reality it's just oxidation...
 
Who knows. I think he was just busy and wanted to make me feel like I was doing something lol

Got the **** scraped out of me at least. My shoulders move again.
 
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