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Sean's Powerlifting Journey

liftandswim said:
My girlfriend is jealous that I can cut on 3500 calories. What she doesn't understand is that's so little for me :(
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Haha oh. Yeah i hear you on that. Im at 3600 right now and my girlfriend has a tough time cuz i always take down like 1800 from dinner til bed. Thats close to her tdee lol.
 
Since being a student my activity is lower and sleep more so I need like 800 less a day I bet than before. 3k is plenty for maintenance now. I just get ~200g protein and eat 4-5x a day and voilà, really.
 
Unable to lift tomorrow so I did on duty today real fast.

Fast Warmup
Foam roll upper back/lats
50 pullaparts
Miniband external rotations

Dumbell Bench
35x10
40x10
50x8
60x8
65x8
75x3x8
60x5x10

Standing DB OHP
40x5x8

Plate Loaded Cable Tri Ext
90x3x10

Banded Tri Ext
x3x10

Hammer Curls
40x4x10

So I think my issue has been a Tricep issue. Last set with 75 I had some difficulty but the 5 sets after felt great. Everything was stable. I noticed when doing the Tricep work, when I lock it out, it almost feels like there's a knot in there. It's not painful, but it's that feeling of an extremely tight contraction. I don't know how to describe it.
 
Something graston may help with?
 
Safety Squat Bar Squat
152x8
242x5
342x1
387x9
387x9
387x9
387x9
387x9 + Belt
387x9

Eat a dîck, volume.

Leg Press/Glute-Ham Raise
4pps x3x15/BWx3x15

Hamstring Curls
Half stack x3x12

I was counting by 3's on that first set of 387 and didn't feel like it'd be possible to hit 12. Told myself that 4x9 would be the goal and I would do drop sets after that but I'm glad I was able to squeeze out 6 sets. Today's volume: 20,898. Last weeks: 18350. Win.

My PC is absolutely torched from the SGDL Monday and SSB today. I kept assistance work easy.

Right hip is pulling tight. Right oblique is sore. Right knee has been tender, not in pain. Warmth and compression makes it disappear. Looking forward to a light week next week and to work out some kinks. I'll start thinking of the next mesocycle next week.
 
Not looking like you're having fun with all that awful volume and reps.
 
You and Ian are nuts.
 
I appreciate it guys.

Any squat/deadlift variants you think I should give a shot for the next mesocycle? Decided against snatch-grip. To hard to recover from. Thinking maybe a whole block of block pulls.
 
Upper

OHP
120x5x6
120x12

Flat DB Press
60x3x12

Rope Attatchment Pulldowns
180x6x8

Football Bar Skullcrusher
85x5x8

Barbell Rows
Bar x4xAMRAP

Pullaparts

Hangin Leg Raises

Shoulder/Tricep seems to be improving. I murdered myself with self-graston last night. Did the same warmup as Tuesday so I'll see how it goes against next week and possibly bench.

Prowler tomorrow.
 
Sean1332 said:
I appreciate it guys.

Any squat/deadlift variants you think I should give a shot for the next mesocycle? Decided against snatch-grip. To hard to recover from. Thinking maybe a whole block of block pulls.
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I like a block of conventional block pulls. Do you do a lot of squatting with the cambered bar?
 
herderdude said:
I like a block of conventional block pulls. Do you do a lot of squatting with the cambered bar?
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Block pulls it is.

Cambered Bar squats...I'm still baffled by what the benefit of the cambered bar is aside from shoulder mobility and bar stability. I've never used it often for squats. But...it might be good to get off the SSB so I can get a normal squat groove again. Maybe do the cambered bar and then buffalo bar for the strength block and squat bar for prep.

Thanks dude.
 
I know you use the buffalo bar often, that's why I decided to suggest cambered bar. Targets core and reinforces back tightness. Just something different.
 
herderdude said:
I know you use the buffalo bar often, that's why I decided to suggest cambered bar. Targets core and reinforces back tightness. Just something different.
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This bar will be my next progression from the ssb. Then buffalo. Then hopefully comp squats again. Learning a lot from you all.
 
Deadlift Deload

Conventional
335x3x8

Barbell Shrugs
315x5x5

Single Legged DB SLDL
50's x3x10

BSS
50's x3x10

Some banded hip stuff

It's evident that I need a deload.
 
Block pulls at a height where it feels harder than off the floor, not just overloading.
 
Upper

Buffalo Bar
50x8
100x8
140x5
160x5
170x3x8
170x5 Wide, x3 Close Grip
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SSB JM Press
175x4x6
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UniLat DB OHP w/ Grip 4orce
40x3x12

Seated Chest Supported Row
110x5x15

Hammer Curls/Banded Tri Ext/YTAWLs

I'm on duty the next two days so I'll probably do some prowler and arms on thanksgiving, or maybe just do Friday's squats then. Not sure yet.

No shoulder pain. Extending the Tricep was never an issue until the last reps of the last set.
 
Sean1332 said:
Upper

Buffalo Bar
50x8
100x8
140x5
160x5
170x3x8
170x5 Wide, x3 Close Grip
Invalid Link Removed

SSB JM Press
175x4x6
Invalid Link Removed

UniLat DB OHP w/ Grip 4orce
40x3x12

Seated Chest Supported Row
110x5x15

Hammer Curls/Banded Tri Ext/YTAWLs

I'm on duty the next two days so I'll probably do some prowler and arms on thanksgiving, or maybe just do Friday's squats then. Not sure yet.

No shoulder pain. Extending the Tricep was never an issue until the last reps of the last set.
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Progress
 
Aw ya scrape city. One I have has big comb teeth, not sure what to do with that one bc it looks like it will cause major trauma...
 
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