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Sean's Powerlifting Journey

1 mile seine boat race this morning, beating the police and fire department. That's my cardio for the year.

I guess the SSB gave me a hickey yesterday.

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Sean1332 said:
Rarely. I only used it at my last meet for deadlifts. You get used to it fast (with Nose Tork or caps at least). A slap in the face via smellin salts is nice once in a blue moon when you need woken up for a second.
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A slap in the face via a slap in the face is still tops in effectiveness, but I have yet to cross THAT bridge. But yeah, good fresh ammonia ftw. I only used it on thirds and all deadlifts this meet.

Lol that second pic I was like "Where's Sean, oh there he is hahaha"
 
Love boat races. I used to do that for outdoor physed in senior high lol.

And what is this nose tork? Ive never heard of it before and it sounds kinda.. weird!
 
choccyswag said:
Whats the smell like? or am I thinking of something different lol
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Fermented piss, literally

It's not particularly useful for regular gym lifting - it's used purely as a psyching aid before maximal attempts (which greatly benefit from mental & neural arousal). Medical purpose you see it for in first aid kits is faint revival.
 
Upper Fluff n' Buff

Seated Cable Row/BU KB Press
135x5x12/16kg x5x10

Seated Cable Facepull/KB Twist Front Raise
40x4x15/8kg x4x10

Grenade Tri Ext/Hammer Curls/Seated DB Clean
75x3x10/20-30x3x10/10x3x20

Preacher Curls/X-Band Tri Ext (Top of rack)
75x3x10/Monster Mini x3x15

Side Lying 45deg Abduction/External Rotations
2x10/2x10

Finally got my White Rapids in so my only goal was to get a pump on and do stuff to make this RC feel good. Mission accomplished.

Deload week starts tomorrow then most likely test maxes, depending on how I feel, the week after.
 
Interested in your opinion on White Rapids.
 
kenpoengineer said:
Interested in your opinion on White Rapids.
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Well dosed with good ingredients. Not over-stimmed but I still felt awakened and alert, especially since being up since 4am. I had an awesome pump. I'm a citrulline malate fan. I'm not vascular (aka I'm fat) so it was nice to see that I actually have veins lol
 
I was thinking with all the Cm talk I may pick up some bulk to add to what I'm already taking since everything is under dosed compared to the studys
 
WR is at 6g, which is what I dosed in bulk. It just doesn't have 800mg of caffeine for you lol Citmal is good stuff. You'll like the addition of it in whatever you use.
 
Duramaxhd said:
I was thinking with all the Cm talk I may pick up some bulk to add to what I'm already taking since everything is under dosed compared to the studys
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Sean1332 said:
WR is at 6g, which is what I dosed in bulk. It just doesn't have 800mg of caffeine for you lol Citmal is good stuff. You'll like the addition of it in whatever you use.
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6g is what I used to add as bulk to preworkouts and it made a noticeable difference, but dang the way its priced as bulk you'll really tear through it - it's tough to find a preworkout that will actually put 6g in a serving, unfortunately! But it's all positives, both pump and general performance.

Man if you got yours that means I might be getting those tubs I won soon - can't wait! 3 tubs!!
 
Deload

Conventional up to 405 for some singles

Barbell BSS
135x3x12

Busy busy no more time for anything else. I'll do some prehab stuff tomorrow for the hips similar to NomZ
 
Watcha gonna do?
 
Bench Deload

Bench
225 x lots of doubles
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SSB JM Press
157x3x8

Wide Grip Seated Cable Row
135x3x12

Dumbbell Bench
50x20
60x20
70x20

Hammer Curls

Fixed how I locked my lats in and it helped my bar path and tightened up the shoulders so my AC and RC weren't hurting.
 
Nice man. Gotta love the pain free benching.
 
Hyde said:
How the heck do you do JM Presses with an SSB without the yolk hitting your chest?
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It's supposed to. Makes the movement better. Once the yoke hits your chest, you allow the weight to rotate on the yoke and lower to your face, then rotate back up and extend to *******. If you have the EFS one, the handles unscrew.
 
Sean1332 said:
It's supposed to. Makes the movement better. Once the yoke hits your chest, you allow the weight to rotate on the yoke and lower to your face, then rotate back up and extend to *******. If you have the EFS one, the handles unscrew.
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Awesome, I love it - that movement is always such an auto-adjustment in progress as the bar path changes based on height. I pretty much lower very high on my chest, roll it back over my chin/mouth, push it back to the bar path and press up. Nobody tells you actually how do this movement; they just always say its a CGBP/tri extension hybrid. After watching enough videos of Dave Tate and Matt Wenning I just figured it out.
 
You ever looked up the Kaz press? I used it for a bit while running Candito's program and liked it. It might be nice for you since you said you suck at the JM
 
Squat Deload

Goblet Squat x10
Hip Airplanes 2 Sets
BSS x8
One-legged RDL x10
Hip abductions
Goblet Squats x10

Beltless, Wrapless, Sleeveless aka Naked Squat
135x8
225x5
315x3
405x1 + Long Pause
455x1 + Long Pause
135x50 Constant TUT

Traveling Lunges
100's x2x25ft

One-legged RDL
50's x3x8

Banded Wall Sits x1 Minute
Banded Abductions x20
Glute bridge w/Banded Abduction x15

I burned the crap out of my back yesterday so I limited my time under the bar. My squats are feeling spot on.

On duty for the weekend so my diet has crashed but whatever. Not like I was lean anyways lol
 
With your diet untracked and your physique in the shutter, you're bound to lose all your sponsorships.
 
liftandswim said:
Pretty irresponsible if you ask me. Especially with that Bio-Test photo shoot just around the corner.
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Man it's okay I just ordered 27 more tubs of Bio-Test, so I'll just pretend to use all of mine for the both of us.

Sean, how'd that 50-rep pukefest go? Sounds like cardio....
 
I could get my IFBB pro card if I really wanted. I can see bicep veins now so that means I'm probably 4% BF

It wasn't bad. I've hit 40 something with 225. 135 just felt like I was on a wound up spring. Made it to 35 before I wanted to throw up and did 5's from there.
 
Test Week

Conventional
245x2x5
345x3
435x2
485x1 + Belt
525x1 (Matches PR from very first meet)
545x1
565x1
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Sumo
525x2 Just because

GHR (harder setting)
BW x4x15

Unilateral Leg Press
2pps x3x20

Good day. Conventional form feels spot on but it just isn't as strong. Had a long ass weekend with not much sleep so I'm pretty damn happy pulling a 40lb PR after it.

Plan for the next off-season block is to pull sumo on 3's weeks, and sumo block pulls after conventional on 4's and 5's week.

Bench tomorrow. My shoulders don't feel incredibly bad so we will see what happens.
 
Strong conventional, Sean.
 
That bastard looked tough. I've never been able to pull with my feet that close together.
 
herderdude said:
That bastard looked tough. I've never been able to pull with my feet that close together.
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Definitely. Fast off the floor but I bogged down pretty fast. I'm just happy it was a clean grind and it didn't hitch/ramp.

I don't know why but I feel I load the hips better when I wedge into the bar with them close.

This dude is way close, heels touching.
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herderdude said:
That bastard looked tough. I've never been able to pull with my feet that close together.
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I moved my feet in because of Sean, and it didn't take long for my deadlift to shoot up. Watching people DL with a wider stance looks awkward to me.
 
Sean1332 said:
Definitely. Fast off the floor but I bogged down pretty fast. I'm just happy it was a clean grind and it didn't hitch/ramp.

I don't know why but I feel I load the hips better when I wedge into the bar with them close.

This dude is way close, heels touching.
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Totally. I know the feeling in the hips. I find I can't push my hips through or get leg drive with that stance. I need room to push the hips through and I'm still pretty quad strong. But I'm not near as hip strong as you. Wenning pulls conventional similar to you. Very hip strong guy as well. If you could load up the hips in a stance with room to push them through, it would be scary. But I feel like that's the tradeoff that comes with that stance, as Wenning slows in the exact same spot.
 
RegisterJr said:
I moved my feet in because of Sean, and it didn't take long for my deadlift to shoot up. Watching people DL with a wider stance looks awkward to me.
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It depends not only on your levers, but also strong and weak points. Big guys have to give their gut room to get between their legs to get their hips optimally close to the bar. When I say big, I mean Donnie or Z big.

I'm not near as thick as they are, but I need a hip width stance to allow them to come through at the top. My knees are way out over the bar as I start my pull as well. I rely on a leg pressing motion to get the bar moving off the floor. This works for me because I have strong quads.
 
Bench Test

Thoracic mob the **** out of myself

45x10
95x10
135x6
160x3
185x2
200x1
225x1
255x1
285x1
315x0 Drifted towards my face off the chest
315x1 ?, Bro spot
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SDBOHP
40/50/60/60x10

Incline DB Fly
35x3x12

Cable Rope Tri Ext
100x4x15

I lost the first 315 because of bar path off the chest. Just didn't stay tight. The second 315 felt perfect, but the bro spotter was crowding the **** out of me and touched the bar the entire time. I'm just happy with how 285 felt.

14 weeks out. I thought I had more time. I'll hammer volume the next month and get ready for the meet.

Squat test on Friday.
 
Bro spots are the worst. I pretty much tell people to not get near the bar unless it completely stalls or starts going down at this point.

Saw the 285 on insta. You can even see the spotter creepin on that lol
 
jswain34 said:
Bro spots are the worst. I pretty much tell people to not get near the bar unless it completely stalls or starts going down at this point.

Saw the 285 on insta. You can even see the spotter creepin on that lol
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Yeah I wasn't thinking so I didn't give either of them too detailed of instructions. My fault so I'm not too upset.
 
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