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Sean's Powerlifting Journey

herderdude said:
Super D has fingers on the rings when he pulls. His ass is as broad as my shoulders.
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His ass alone has more muscle than my upper body lol

Started up another Kingpin cycle today. Gonna run the Predator bench template simultaneously since that needs more love than my squat/pull atm. 2 6wk cycles of the Predator doesn't really time up w/ the 10wk Kingpin, but I might set a micro peak and test everything at week 12.
 
Speaking of Lilliebridge...this kid is 300 lbs now. The speed he moves the bar is phenomenal. The snatch grip feeling better just might be the fact you connect better with the upper back muscles.

 
AZMIDLYF said:
Speaking of Lilliebridge...this kid is 300 lbs now. The speed he moves the bar is phenomenal. The snatch grip feeling better just might be the fact you connect better with the upper back muscles. <a href="http://www.youtube.com/watch?v=0nm3HPdXf3g">YouTube Link</a>
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He's insane. That over the 308 w/ wraps record too, I believe.

Good point. Maybe I can afford to inch out a tad for conventional pulls.
 
Hyde said:
His ass alone has more muscle than my upper body lol Started up another Kingpin cycle today. Gonna run the Predator bench template simultaneously since that needs more love than my squat/pull atm. 2 6wk cycles of the Predator doesn't really time up w/ the 10wk Kingpin, but I might set a micro peak and test everything at week 12.
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Get some buddy
 
Upper Assistance

Flat Dumbell Press/Inverted Row
50x10/Bodyweight x6x10 various grips
60x10
75x10
75x10 + Red Mini
75x9 + Red Mini
50x20

Chin-Ups/Rolling Dumbell Extension
BWx4x5/30's-45's x8

3D's/AMRAP Curls/AMRAP Banded Pressdowns
Mini x2x20/45/Light

RC work

Awesome session. As long as I keep my upper back in check, I was able to flat press....which has been probably a year. Still a little RC irritation but that was fixed with scapula stability. My upper back was toasted from the SLDL's so I kept thing simple.

I'm going to bench press (or variant) on the weekends now and use this assistance day as a "midway through the week break"
 
The Predator template is set up similarly. The "light" bench day is mid week, and the heavy day is on sat replacing the OHP/bodybuilding day.

My mind is just blown by how fast Eric moves that 805. His 80% weight's barspeed is significantly faster than my 60%. And he's listening to Devil Driver's Hold Back the Day, which is excellent.
 
Hyde said:
The Predator template is set up similarly. The "light" bench day is mid week, and the heavy day is on sat replacing the OHP/bodybuilding day. My mind is just blown by how fast Eric moves that 805. His 80% weight's barspeed is significantly faster than my 60%. And he's listening to Devil Driver's Hold Back the Day, which is excellent.
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Yeah I was looking at that as well. Got a guy at work doing it.
 
Duramaxhd said:
Sean I know I've asked before but I'm going to place a supp order. What's your favorite gda
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I've been taking Slintensity but because Evomuse was selling 60-count packs for 10 bucks to clear out stock lol

Recompadrol is good. Taken Glycopgase once. I liked Sinsanev2

You can always go with bulk na-rala and Agmatine too
 
I usually grab it here:

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Don't know how much you guys pay though.
 
Is this referencing it's quality or patent rights?
 
Haven't been able to research if it is a Geronova cert. SAN doesn't even carry it anymore.
 
Lower

Glute Med Mash
Chris Duff glute activation

Safety Squat Bar Below Parallel Box Squat
-Belt, Sleeves, No foam
62x12
152x8
292x8
332x6
342+50 chain x6
342+90 chain x6
342+130 chain x6
342+170 chain x8
+Foam, drop chain and belt
342x10

Glute Ham Raise
BW+25 x5x8

Leg Press
3pps 2x8
4pps 2x8

Occluded Giant Set
Walking Lunges x15 each
Unilatetal SLDL x20 each
Sissy Squat x20
Banded Good Morning x20

Heavy Banded Standing Crunches
x3x15
 
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Nevermind the death groans. I hit the ammonia cap so hard it was like Tuco from Breaking Bad was in the room.
 
Nice. Also I appreciate that reference. I laughed.
 
Yup
 

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Fatupdate. 3100 calories is putting me at about a half pound down a week, so far. Carb/Calories cycling-ish with 32-3300 on strenuous days. Might continue this another two weeks and then up cals a tad.
 
Been playing with calories too. Haven't tracked than consistently until lately. Seems like maintenance for me is around 3k on rest days and 3.5k on training days. I'll take it
 
nice squats man. i should probably check out that duffin glute activation, i lock out deads with soft hips constantly.

im in the same boat and LnS with the cals, usually around 2900-3000 daily now that im off of supps and just trying to maintain.
 
Yeah I might bump em up here slightky. We'll see!

And I would, man. As stupid and simple as it is, my hips have never felt better.
 
capo180 said:
nice squats man. i should probably check out that duffin glute activation, i lock out deads with soft hips constantly.

im in the same boat and LnS with the cals, usually around 2900-3000 daily now that im off of supps and just trying to maintain.
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Haha, "supps" ;)
 
Upper

Close-Grip 2-Board
225x10x3

Standing DB OHP
35x20
40x15
50x15

1-Arm Offset Kettlebell TRX Row
30lb KB x5x8

Chin-ups
BWx3x6

Rear Delt Destroyer
60x60
30x30
10x15 Full ROM

Curls & RC work.

Focused on
1- Glute contraction
2- Setting my lats
3- External rotation

Things are feeling good so far.

I need to design an entire program around triples only lol
 
Nice man, looking good.

I love doubles and triples. During the last month where I didn't have higher reps programmed I did like 90% of my stuff in that range lol
 
I'll be bumpin weight up next week, then move into full ROM with a tad less volume.

Pulled a calve muscle. Doesn't hurt to squat. Just to stretch the glute how I normally do. Planted foot with hard external rotation=irritation. Ibuprofin and hot pad it is.

Everything else is functioning. AC joint is okay so far. RC is okay as long as it's mobilized
 
I wanna do close grip 2-board. I think that'll next on my rotation for the next block. Hmmm

Nice work tho.
 
Looking good, Sean - glad to see the shoulders taking so well to the 2-board.

Sean1332 said:
He actually means supps tho lol
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What non-hormonal supplements would cause his maintenance calls to drop noticeably? Or did he just mean that he's no longer trying to eat at a surplus?

Went to Chris Janek's gym in the town over to handle a couple buddies for a small meet today; went well but it was packed with just 30 lifters. Nobody pulled over 625 today, which blew my mind. If you like to squat high, SPF is where it's at. It was like a totally different standard than USPA. I could have squat 500 no sweat without wraps out there had I competed today, and you could have parked your car under my ass comfortably too lol.
 
Sean1332 said:
bahahah that's what I've heard about SPF. **** it, why not!
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Hell, drive the Hummer - it should fit :biglaugh:

There was this fellow w/ the Egyptian Symbol of Ra tattooed on/around his eye (like eyeliner and below it, I sh!t you not), straight gorilla & all muscle, prob 5'8" and 242. Tried opening with like 650 or 700 or so, good depth, but guy could never get it and bombed out. He was looking to be the biggest raw squatter of the day. Intimidating as hell lol
 
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