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Sean's Powerlifting Journey

Sean your pull downs are always so friggin huge. Not that that's a huge accomplishment but I'm always like Dayumn
 
Also, my right knee has been achey the last few weeks. It always felt fine squatting once I got blood into it. This morning, it was a sharp pinch. I'm hoping it's because I woke up at 645am and had 315 on my back by 710am. If I continue getting that same sharp pain next week, I'll wide stance box squat until it goes away.
 
^sounds similar to the pain I've been getting on occasion. I can't wait to get back into flats and lowbar.
 
Sean1332 said:
Also, my right knee has been achey the last few weeks. It always felt fine squatting once I got blood into it. This morning, it was a sharp pinch. I'm hoping it's because I woke up at 645am and had 315 on my back by 710am. If I continue getting that same sharp pain next week, I'll wide stance box squat until it goes away.
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More patellar or inside?
 
Board pressing is for board pressers, Sean.

I rotate 2-board in and out of my lifting, along with CGBP, Wide presses, incline presses, and slingshot overloads.
 
Upcoming strength block. I'm contemplating the first mesocycle being:

Day 1:
(Main) Buffalo or SSB (thoughts?) Squat, Comp width
CAT 2" Sumo Block (Percents anyone?)
Assistance

Day 2:
(Main) Bench Variant
Assistance

Day 3:
(Main) Stiff-legged Deadlift
Narrow SSB (3-4 sets/5-8 reps, RPE 7-8)
Assistance

Day 4 (Optional):
Dumbell Pressing

New schedule so I can lift at my gym every day for now on.

Thoughts:
Day 1- Main squat movement. Hit CAT pulls after to groove sumo again, and get used to pulling after a squat. 2" Blocks to ease hips into it.

Day 2- Buffalo Bar then supplement with slanger

Day 3- Using SLDL as my primary mover for pulls. Will do a narrow SSB for the quads.

Day 4- My usual weekend stuff

Wk1 75%x6's
Wk2 80%x5's
Wk3 85%x4's
Deload 75% Half volume
Wk5 77.5% 5's
Wk6 82.5%4's
Wk7 87.5%3's
Deload 50%

Advice is welcomed.
 
Sean1332 said:
Inside
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You're done for.

Day 1 - Buffalo with sumo deads after, I like this.

Day 3 - Just do heavy conventional, not stiffies.
 
Sean1332 said:
Knee feels better so hopefully it stays.

Buffalo bar it is.

Why not stiffies? Too taxing maybe?
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I'd use stiffies as an accessory, not a main movement.
 
Duramaxhd said:
For?
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Nursing. The only thing I'm trained to do is LE and driving boats. I need a job that I can transfer with every few years (my wife's career..) so being a cop is out of the question. I don't intend on doing anything with my captains license. So, nursing will transfer easily, I can work for the VA, and the goal will be emergency nursing and eventually work for a Med Flight. Most flights require 5 years of ER nursing.

My future in the CG would have been to challenging to maintain with my wife's career and the family. Plus, the only thing I enjoyed doing is what I did my last two units. No way they'll let me do it a third time in a row.
 
Sean1332 said:
Upcoming strength block. I'm contemplating the first mesocycle being:

Day 1:
(Main) Buffalo or SSB (thoughts?) Squat, Comp width
CAT 2" Sumo Block (Percents anyone?)
Assistance
Click to expand...

For the CAT, I'd play with the higher end of 45-65% if straight weight. a touch lower for CAT with bands or chains.

Thoughts:
Day 1- Main squat movement. Hit CAT pulls after to groove sumo again, and get used to pulling after a squat. 2" Blocks to ease hips into it.

Day 2- Buffalo Bar then supplement with slanger

Day 3- Using SLDL as my primary mover for pulls. Will do a narrow SSB for the quads.

Day 4- My usual weekend stuff

Wk1 75%x6's
Wk2 80%x5's
Wk3 85%x4's
Deload 75% Half volume
Wk5 77.5% 5's
Wk6 82.5%4's
Wk7 87.5%3's
Deload 50%

Advice is welcomed.
Click to expand...

The rest sounds on-point. I'm not a huge SLDL fan, but if bored of conventional, it might keep you from feeling disgusted with your workout. I might use the SLDL for the CAT, or main deadlift assistance for Day 1, myself. That way, you could do Day 1 squats, and rotate through deadlift variants (Sumo block, Conventional block, Paused, SLDL, Deficit, etc.), and Day 3 could be competition DL+squat variant.

BTW, I always enjoyed doing squats and deadlifts on 2 days per week. As long as your recovery is good, you should be gtg.
 
The strength block is when we want to get more specific so I'd lay it out like

Buffalo bar (more specific)
Cat pulls from the floor 60%x8x3 to start and work towards 70%x6x3. (More specific)

Bench buffalo and slanger (more specific)

Sumo off blocks (more specific then conv and sldl yet less taxing)
I'd squat ssb narrow then ssb comp width next block.

Benxh off boards (more specific) can be cat style.
Db presses.
 
Where are you moving?
 
I like it. My only thinking for CAT sumo after comp stance squats on the first day was that I'm ****ing terrible pulling in meets, so maybe I should pull sumo in training after squats. Or would it not make that big of a difference, or is it even a thing? That, and I thought keeping sumo with light triples won't wear my hips out near as fast as me hitting 3-6 reps at 75-90%, which is why I thought to shift to sumo under that intensity in the final half of the block leading into the prep. Thoughts? I'm sure I'm just being a pûssy and overthinking stuff.

CAT SLDL? Hm that'd be interesting though.

And I like the board pressing the second day. It gets me working with the straight bar still. And then the dumbells to make my pec/shoulder full of blood and happy.

I can't wait to get back into the gym. Going Sunday most likely.
 
Sean1332 said:
No idea. We won't found out until next year. Hopefully somewhere around some of you fools.
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California is pretty nice, got plenty of big name PL gyms to choose from.
 
Sean1332 said:
I like it. My only thinking for CAT sumo after comp stance squats on the first day was that I'm ****ing terrible pulling in meets, so maybe I should pull sumo in training after squats. Or would it not make that big of a difference, or is it even a thing? That, and I thought keeping sumo with light triples won't wear my hips out near as fast as me hitting 3-6 reps at 75-90%, which is why I thought to shift to sumo under that intensity in the final half of the block leading into the prep. Thoughts? I'm sure I'm just being a pûssy and overthinking stuff.

CAT SLDL? Hm that'd be interesting though.

And I like the board pressing the second day. It gets me working with the straight bar still. And then the dumbells to make my pec/shoulder full of blood and happy.

I can't wait to get back into the gym. Going Sunday most likely.
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Sean, my second press day is generally some barbell bench variant-wide press, cgbp, spoto press,2-board or OHP-followed by some DB OHP and delt work.
 
Sean1332 said:
I like it. My only thinking for CAT sumo after comp stance squats on the first day was that I'm ****ing terrible pulling in meets, so maybe I should pull sumo in training after squats. Or would it not make that big of a difference, or is it even a thing? That, and I thought keeping sumo with light triples won't wear my hips out near as fast as me hitting 3-6 reps at 75-90%, which is why I thought to shift to sumo under that intensity in the final half of the block leading into the prep. Thoughts? I'm sure I'm just being a pûssy and overthinking stuff.

CAT SLDL? Hm that'd be interesting though.

And I like the board pressing the second day. It gets me working with the straight bar still. And then the dumbells to make my pec/shoulder full of blood and happy.

I can't wait to get back into the gym. Going Sunday most likely.
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I make quite a few of my clients squat always before pulls, it keeps the training intensity for deads on the lighter side due to the fatigue carried in, but they still pull big numbers at meets. My 181 and 198 guys pulled 615-625 each with more in the tank, heaviest training load was 575 for a single.


Even this time of year, Cali is warm by comparison, was 50 today and that's cold, but it's sunny.
 
I like the switching to sumo later idea too. Don't think you need that many weeks to prime yourself considering your technique is already pretty damn good.

As far as pulling after squat I don't think it necessarily needs to be sumo. Just get used to pulling after squatting and make sure you don't lose too much of the work capacity you just gained with all that volume during your peak for the meet. And your pull during the meet should improve.
 
liftandswim said:
I like the switching to sumo later idea too. Don't think you need that many weeks to prime yourself considering your technique is already pretty damn good.

As far as pulling after squat I don't think it necessarily needs to be sumo. Just get used to pulling after squatting and make sure you don't lose too much of the work capacity you just gained with all that volume during your peak for the meet. And your pull during the meet should improve.
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If doing this then just do.

Squat
Sldl or conv

Sumo
Squat variation

If this hips are a worry. Could even
Squat
Sldl or conv

Squay variation
Sumo

That would be more specific to meet settings and you could load the squats just enough to cause some fatique but not bury you like your main squat work will esp if wraps get added in there some where on that day.
 
Sean1332 said:
Unfortunately the cutter life won't work for my future. I did a PB already. The other 8 years were small boat stations. That's all I'd want to do anyways.
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Damn that's a long time at a station. I did a river tender then station and now on the pb
 
Pull after squat, for sure. Squat twice a week, pull once. Pull a lot of conventional or buy some loose single ply briefs if sumo. I like how NomZ put it, Keep training loads light, train yourself to pull fatigued, the whole nine.
 
Sometimes I pull twice, but I feel it beats me up.
 
Hmm I'm actually callin it on sumo I think, sorry Lou. I've never started pulling sumo this far out from a meet.

I had thought of doing the first day like this previously but thought I'd be too much of a bitch.

Day 1
Buffalo Bar Squat, Conventional Deadlift (%'s as laid out earlier) Limited Assistance

Day 3
Narrow SSB (6-8 Rep, RPE7-8), Assistance. If I'm not beat up, I'll do a pull movement in the same range as the days squat?

Mondays will suck but I'll have the week to recover.

Edit: Or maybe I'll just stick with the previous ****ing plan you all laid out, sans sumo

Yup doin this

D1
Buff Sq, Conv DL (same percentages)

D3
SSB Sq, CAT Conv DL

Heavy in the beginning of the week. Light towards the end. I'll drop the second deadlift day when I bring sumo back in.
 
Buffalo Bar Squat
*Sleeves & Comp Stance
50x10
140x8
240x5
330x3
420x1
450x6
450x6 + Belt
450x6
450x6
Invalid Link Removed

First 450x6 could have been a wrapless rep PR for all I know but it was a beltless one for sure...and a volume PR with the following sets. Contemplated not using the belt but that probably would have cut me a set short. It's weird squatting in it after 10+ weeks.

2" Conventional Block Pull
*Hook Grip
135x5
225x3
314x2
405x1
445x6 + Belt
445x6
445x6
445x6
Invalid Link Removed

Last minute decision on 2" blocks. Figured I pulled from the floor and then 4" the last block, that I'll do 2". It's akward as fûck pulling from it. Also, having worn straps for pretty much 10 weeks, my grip hasn't suffered, and that's the most reps I've pulled with a hook grip..and for that many sets.

Goblet Squat/GHR
*Occluded
35lb/BW
x1x20
x1x15

I was lazy, so that was my assistance. I've been under 180g of carbs since Tuesday so I was worried about endurance but a small carb up and a crap load of honey did me well.
 
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