Sean's Powerlifting Journey

SweetLou321 said:
Are they really that good? I've heard from a few guys they weren't impressed. Granted I rock 3m apt convicts wrapped by myself and a handler cranked to the max with about a 1-2in tuck lol.
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I dunno, man. They have a lot of stop and pop. If you've used the red slingshot, it's that material made into a wrap. Thick, stiff, springy.
 
My Titan knee sleeves have literally blown out at the tops of the sides. I should probably replace them at some point soon...
 
Upper

Comp Grip 2-Board Bench
3's up to 255x3x3

Dumbbell Row Superset Through Close Grip and Dumbell Press 100x10

Close-grip 3-Board Bench
225x8
235x8
245x8

Tempo Dumbell Press
65x3x15

Bi/Tri/Crunches
3x15
 
Duramaxhd said:
How's the bench feeling
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Good today. Had a long day so I kinda rushed into it. Nothing hurt so that's good.

Got the new Iron Rebel Mini Sleeves and they rock. My IR cuffs are tight as fuk so it's nice having these to leave on.

Deload starts this week. Zero comp lift. All pump.
 
Deload

Trap Bar Deadlifts
140x10
230x10
320x10
410x10

Trap Bar Tempo Romanian Deadlift
230x3x10

Single-legged Tempo Leg Press
1pps x4x15

Single-Legged Dumbell RDL
50x3x15

TDS Sissy Squat Stand
+45x3x15
 
As young jeezy would say, trap of die. Looks like you probably got some serious blood flow going on in that session.
 
So I've actually been staying good with my diet. I might actually end up looking like I lift. Carb timing/sources, and calorie amount has been IAW the Rennaisance Diet book. I even ate quinoa tonight and weighed my steak tips. Weird.

I just like my 180g of intra/post carbs...
 
You were looking pretty jacked in your SSB video now that you mention it.
 
Sean1332 said:
So I've actually been staying good with my diet. I might actually end up looking like I lift. Carb timing/sources, and calorie amount has been IAW the Rennaisance Diet book. I even ate quinoa tonight and weighed my steak tips. Weird.

I just like my 180g of intra/post carbs...
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It sucks thou when u weight that **** out and look at it and think "is that all I get, that sucks" lol
 
Deload Upper

Incline DB Press/DB Row
45x12/45x12
65x12/65x12
75x10/100x10
85x10/115x10
100x8/135x10
75x15/150x10
75x15/150x10

Prone Incline Rear Delt Fly/KB Front Raise
20x3x25/20x3x10

Bi's/Tri's
 
Sean1332 said:
Deload Upper

Incline DB Press/DB Row
45x12/45x12
65x12/65x12
75x10/100x10
85x10/115x10
100x8/135x10
75x15/150x10
75x15/150x10

Prone Incline Rear Delt Fly/KB Front Raise
20x3x25/20x3x10

Bi's/Tri's
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My kinda upper session there.
 
Had a couple busy days at work. No lifting on Wednesday. Yesterday I didn't have any energy so I did:

Goblet Squat/BSS/Unilat DB SLDL
50x3x15 each

Kneeling to high box jump
x5x1

Low box squat to high box jump
x5x1

Barbell kneeling jump
Bar x2x1
65x2x1
85x5x1

Upper session today
 
1-Arm Cable Row/Bottoms-up KB Press
85x5x15/16kg x5x10

Half-kneeling Facepull/Duffin KB Front Raise
70x4x20/18x4x12

D-Grip Lat Pulldown
130x4x15

Bi's...Tri's...Rotator cuff work

Staggered Stance Palloff Press's

Bottoms-up KB Carries

Done

Start up sumo again on Sunday
 
Week 1/10

Sumo 3x3 @ 70ish%
Beltless and hook grip
435x3x3

2" Sumo Block Pull
Beltless and hook grip
435+40x3
435+60x3
465+80x3
+Belt
465+100x3 (1 Hook, 2 O/U)

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Dimmel Deadlifts
325+Monster Mini's 3x12
holy glute pump

Short on time

Leg Ext/Leg Curl
100 reps each

God damn sumo felt easy. Felt like trying hook grip again. Not too bad.
 
Duramaxhd said:
Yea I've been trying to squeeze more with middle ring and pinky
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Lucky... I can just barely get my middle there, and have to use my left hand to force my right into position due to surgeries.
 
Sean1332 said:
Easier with the deadlift bar
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Everything's easier w the deadlift bar. Well, everything but squatting lol.

According to Tate and Duffin you should consider going lighter and hit more reps on the Dimmels. Anecdotally, Tate said 15-20 w a push for 20. Duffin backs that up so I tried it and had my best pull ever after 5 wks of it leading into comp. Also used short monster minis but 185 was often too much to hit 20. Remember, it's a speed RDL with a ferocious glute squeeze and reversal shortly after the bar descends below the knee. Weight isn't as relevant as training the impulse to fire the glutes.

Believe me, I get that the pump and pain is a lot worse w 3 sets of 20, but I swear it works.
 
Hyde said:
Everything's easier w the deadlift bar. Well, everything but squatting lol.

According to Tate and Duffin you should consider going lighter and hit more reps on the Dimmels. Anecdotally, Tate said 15-20 w a push for 20. Duffin backs that up so I tried it and had my best pull ever after 5 wks of it leading into comp. Also used short monster minis but 185 was often too much to hit 20. Remember, it's a speed RDL with a ferocious glute squeeze and reversal shortly after the bar descends below the knee. Weight isn't as relevant as training the impulse to fire the glutes.

Believe me, I get that the pump and pain is a lot worse w 3 sets of 20, but I swear it works.
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That's what I've done in the past and remember Duffins video. My original intentions were to do RDL's with 3 wheels + band but I had no energy and was short on time so I said screw it so did a shorter ROM of pretty much the same movement (aka Dimmel) with the weight and band I already had on the bar...and still had speed and hard contraction haha
 
Bench Press 70ish %

Comp Paused Bench
225x3x3

Double Paused Bench
245x3x3

Flat Dumbell
65x2x15

Dumbell OHP
65x2x10

Cable Rows
5x10

Bi's/Tri's

Decent day.
 
Squats

Buffalo Bar Comp Stance
50x10
140x8
240x5
330x3
420x1
470x1 + Belt
510x3 2.5M Lilliebridge Wraps
510x2x3 2.5M Ironrebel Anacondas
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Kryptonite Squats (Narrow/High Bar/ATG/Beltless)
420x3x3

Goblet Hold BSS
50x12
60x12
70x12

GHR
BW vs EFS Light Band x3x15

Great first day back in wraps. Lilliebridge wraps weren't for me. Wore IR Anacondas once before with 625, and they felt great today, so they'll most likely be this meets wraps. Felt light as fuk.
 
Nice squatting per usual man. What didn't you like about the Lilliebridge wraps? Just out of curiosity
 
jswain34 said:
Nice squatting per usual man. What didn't you like about the Lilliebridge wraps? Just out of curiosity
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I was talking to Herder about it just now. Maybe it's just a different wrapping style. I couldn't get the same amount and location of turns/crosses with it..lack of stretch. Might be better fit for a spiral wrap with a tucked end. I just didn't like it. The Anacondas stretch like those titaniums you have, but just a bit more cast like.
 
Here's my wrap job. I'll go a smidge tighter and get an extra turn or two when going downwards after the X for a 2nd/3rd attempt.

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How are you anchoring the ends down together like that without them coming loose?
 
Nah. At the end. It looks like you are just wrapping around a pulling down but its a little cut off.
 
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