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Sean's Powerlifting Journey

Squats

14" Cambered Bar
65x10
155x10
245x5
335x3
355x4x10

Safety Squat Bar Step-ups
212x3x8

Glute-Ham Raise
2 Minibands x4x12

TDS Sissy Squat
35x2x25

Hamstring Curl
Half stack x30

Good session. I decided to just do a combo DL/SQ day on Monday and just do assistance work when I'm on duty.

The cambered bar made my hips want to swim a little but it went well.

Open to critique as always.
 
Sean1332 said:
Squats

14" Cambered Bar
65x10
155x10
245x5
335x3
355x4x10

Safety Squat Bar Step-ups
212x3x8

Glute-Ham Raise
2 Minibands x4x12

TDS Sissy Squat
35x2x25

Hamstring Curl
Half stack x30

Good session. I decided to just do a combo DL/SQ day on Monday and just do assistance work when I'm on duty.

The cambered bar made my hips want to swim a little but it went well.

Open to critique as always.
Click to expand...

Good depth, back set up looks odd. Widen those hands or get your elbows down more.
 
What are the benefits to using the cambered bar? Over...say...a ssb.
 
Sean1332 said:
Will do. It's hard locking in that bar unless you grab up high. I'll shift them out more then.
Click to expand...

I grab at the bottom bend, row it back, then pull my elbows in toward my ribs. I'll have to see your video to see if it's a similar bar. Its imperative to do both. To start I was rowing it back but not pulling inwards on it. Fixing that Made a 50# difference on my last ME squat day with that bar.

Edit: I see your bar is a little different. It looks like you'll have to go out by the plates to be able to pull inward. If overhand is uncomfortable, maybe underhand will work. Even tho that would feel odd as hell. Ideal would be to weld some upright handles coming up from the horizontal part out by the plates imo.
 
herderdude said:
I grab at the bottom bend, row it back, then pull my elbows in toward my ribs. I'll have to see your video to see if it's a similar bar. Its imperative to do both. To start I was rowing it back but not pulling inwards on it. Fixing that Made a 50# difference on my last ME squat day with that bar.

Edit: I see your bar is a little different. It looks like you'll have to go out by the plates to be able to pull inward. If overhand is uncomfortable, maybe underhand will work. Even tho that would feel odd as hell. Ideal would be to weld some upright handles coming up from the horizontal part out by the plates imo.
Click to expand...

Thanks dude
 
Upper

DB Bench/Pullaprts
30x15
40x15
50x10
60x10
vs Light Band
60x2x8
vs Miniband
60x3x8
-Band
60x15
Timed
35x45 seconds

DB OHP/Seated Cable Row
35x15/215x4xAMRAP (w/1 second hold)
40x15
50x15
60x15

Skullcrushers
85x4x15

Dumbell Curls
35-20x5x10

Bands Tri Ext
Orange x115 total
 
I saw the OHP and 215, and was like holy that's a good overhead press!

Need to get my eyes checked 60lb for cardio is great as well lol
 
How did that banded dumbbell stuff feel?
 
herderdude said:
How did that banded dumbbell stuff feel?
Click to expand...

It was good. Tension let off quick so it was easy on the shoulders but loaded fast so it forced me to contract my triceps hard. Slowly, very slowly, getting some Dumbell strength back up.

I need to mimick my rigity and setup that I have with my dumbell pressing to my bench.
 
I have yet to try the banded dumbbell bench, but it intrigues me.
 
herderdude said:
I have yet to try the banded dumbbell bench, but it intrigues me.
Click to expand...

I've done them a lot. Helps create a set path to press in. Loads quick and you gotta expload. I'd say it takes db pressing and makes it more specific to benching and less bbing. For me anyways.
 
Yesterday I did some prowler sprints. 6, 40 yard sprints with 180 without full recovery. I think that's the best I've ever sprinted with it.

Going in for my 5x8 squats & block pulls. Assistance work is undetermined, if at all.
 
Squat
14" Cambered, Beltless
155x8
245x6
335x3
375x5x8

4" Beltless Block Pull
135x8
225x5
315x1
395x5x8

KB Goblet Squat
150x2x8

KB Single-legged SLDL
150x2x4

Bench tomorrow.

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And someone was using the mono so that's the only possible way I could efficiently hold it. Meh. This felt better on my AC joint though
 
For some reason I can't open IG in the AM app the last few days. Anyone else? It opens and immediately closes.
 
Deleted and re downloaded. Fixed.
 
Couldn't see real well, how were you holding it?
 
2-Board Bench
45x10
95x10
135x8
160x3
195x5x6
-Board
185x3x3
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Front Raise/Lateral Raise/Half-kneel Facepull
20x3x12/20x3x12/100x3x15

Neutral Grip Lat Pulldown
130x5x10

Decline Skullcrusher/Seated DB Curls
85x3x10/20x3x12

Cross-banded Tri Ext/Cable Rope Curls
MonsterMini x3x10/100x3x12

External rotations with micromini
 
You meet the bar really well with the 2bd but then sink some without it, but you looked pretty stable the whole time. Not terribly fast but it was quality. How do you feel?
 
Hyde said:
You meet the bar really well with the 2bd but then sink some without it, but you looked pretty stable the whole time. Not terribly fast but it was quality. How do you feel?
Click to expand...

Thanks, man.

Full ROM felt heavy. I'm definetly weak. I'm hoping it's because I'm just trying to regain a groove. The secondary upper day with lots of dumbell pressing should bring up my pecs.

Today I focused on meeting the bar by "standing up" and worked on tucking my scaps. That inadvertently caused me to "push away".

These 4 weeks I'm just eating at/around maintenance and am trying to not be so fat. I blew up.
 
So I'm keeping good track of volume on my primary squat day, but the second day I squat with the high bar of paused variation, is just kind of scattered and "whatever I feel like doing"

Should I continue going that route and just focus on squeezing out reps?
 
Kinda keep track to make sure total volume increases and you don't start slacking in response to volume rising on the other day, but I sure wouldn't go bananas over it.
 
herderdude said:
Kinda keep track to make sure total volume increases and you don't start slacking in response to volume rising on the other day, but I sure wouldn't go bananas over it.
Click to expand...

Word. I just plugged in numbers. It appears that beating volume on both squats every week is going to kill me. I'm just going to RPE it and pause everything. Too much thinkin for me lol
 
Sean1332 said:
Word. I just plugged in numbers. It appears that beating volume on both squats every week is going to kill me. I'm just going to RPE it and pause everything. Too much thinkin for me lol
Click to expand...

Yeahh for sure. Beating both days, I could see that going soutg. Beat volume by a little each block and call it good.
 
Sean1332 said:
Word. I just plugged in numbers. It appears that beating volume on both squats every week is going to kill me. I'm just going to RPE it and pause everything. Too much thinkin for me lol
Click to expand...

Id focus on the week and not the days. So beat your total weeks volume. So you can leave one day stagnant and use density ect to track progress over volume on said day. Its what I'm doing anyways.
 
I'd say how fast you want to progress versus how fast you can recover. If you can beat each week, deload, and then beat the corresponding week of the block (block 1 week 1 vs block 2 week 1) next time through, that is your safest bet. Not sure what the magic number you want to beat it by would be. But play that number safe and let it increase and you'll be on the right track.

That Hayes program Crystal was running used the same weight six weeks in a row (70% of a conservative training max based off of beltless), but the first week she did 8x3 and by week 6 she was up to 9x5. So that's another way to play it as well.
 
herderdude said:
I'd say how fast you want to progress versus how fast you can recover. If you can beat each week, deload, and then beat the corresponding week of the block (block 1 week 1 vs block 2 week 1) next time through, that is your safest bet. Not sure what the magic number you want to beat it by would be. But play that number safe and let it increase and you'll be on the right track.

That Hayes program Crystal was running used the same weight six weeks in a row (70% of a conservative training max based off of beltless), but the first week she did 8x3 and by week 6 she was up to 9x5. So that's another way to play it as well.
Click to expand...

I was told by a buddy who does a DUP style program, tested clean, raw junior national champ at 230 in usapl, and he hit 630-650 squat WELL below parallel, 340-350 bench, and 650-680 pull...that the volume over a year or 6 months is what you wanna look at. Not by week or block. He said you will bury yourself. His programmer increases volume over longer periods. He said he couldn't finish sessions at first. Then was working through it. His squat went from 500ish to the number above, bench up about 50lbs, and dead went from 550ish to up above in about a years time, a little more. I'm rambling but the point is just worry about increasing the volume over time and not right now and you will see results. He did. His weight and body comp has not changed much in that time either. Thicker but not steroids thicker so I honestly think he's natty. Came from a westside style program before this one.
 
That was kind of what I was trying to get to, Lou. Though not being a tracker, I didn't know how far to take it. Good info that.
 
I really really appreciate those posts, guys. I'm going to pay close attention to assistance volume in the upcoming strength block.

Did a light upper session last night. More dumbell w/band pressing. Everything was 10-15 reps.

Diet is staying tight. These two low carb days in a row will test me though lol I might go in today to do something though. Jumps, abs, sprints?

I finally have some time off so I can catch up with everyone's logs.
 
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Kneeling Jump
x5

Kneeling Jump into Box Jump
x3 w/30lb KB, dropping it before the box

Low box squat into Box Jump
x3

Barbell Kneeling Jump
Bar x3
95x3
135x1
165x1

Indian Style Pause Squat :D
95x1
135x1

Hangin Leg Raises
BWx3x8

Half-kneeling Pallof Press/20Sec 1 Arm Hanfs
70x3x8/x3
 
Sean today

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