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Sean's Powerlifting Journey

He front squat 823 or something a while back in sleeves at the Lilliebridge's too. Biggest front squatter I've ever heard of honestly
 
Comp Bench
215x4x4

Close Grip Bench
195x3x5

Larsen Press
185x3x3

Dumbell Row
150x4x8

DB Curl/Grenade Single Tri Ext/Rear Delt F
25x4x12/55x4x12/25x4x15

Decent day.

Last set. Might post the rest on YouTube later.
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How did the Larsens feel on the shoulders? Bench looked easy - keep doing what you're doing, slow steps one after the other
 
Agreed with Hyde there. The benching did look good n easy, Sean. Glad you're back on the right track it seems, keep at it.
 
Hyde said:
How did the Larsens feel on the shoulders? Bench looked easy - keep doing what you're doing, slow steps one after the other
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Not too bad. I don't think I'll do them often because my overall technique needs work so I want to grease the groove with it, but the Larsen press felt good. It made me HAVE to use my back. Benching didn't feel as fluid as it did last week but I'll take what I did today.
 
4" Block Pull
Conventional
505x3x4
Sumo
505x3x3

SSB Squat
392x4x6

Single-leg Leg Press/GHR
1pps x3x15/BWx3x10

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Oh ya, and did this running off of <3 hours of sleep. I had a serious debate with myself when I got there, whether or not to just sleep in the gym parking lot for an hour, or lift.
 
That looks weird AF. I grind the bar into the meat of the heel of my hand and that's what works. I have to correct that on many people though. They get wrists bent back, I've only ever had mine fall forward.
 
herderdude said:
That looks weird AF. I grind the bar into the meat of the heel of my hand and that's what works. I have to correct that on many people though. They get wrists bent back, I've only ever had mine fall forward.
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This is what I do, since we're all sharing
 
Ill share too. I'm the same as hyde and herder. I've never even heard of pinching the bar before.
 
This is interesting. I'll try it on my warmup sets. It might make my arm hurt less. Donnie used to take handoffs with an open hand. Not too sure on that one either.
 
I set up suicide grip then roll my thumbs over. I'm just not comfortable with the idea of suicide grip on bench. I somewhat pinch the bar when I squat tho.
 
Upper

Incline DB Bench
70x5x12

Walking B/U KB Press
16kg x4x10

Seated Dumbell Press
35x3x25

Standing Single-Arm Cable Row
85x5x12

Rope Tri Ext/DB Curl/Rear Delt Fly
75x5x12/35c5x20/20x5x20

Half-Kneeling Pallof Press
70x2x8

Hanging Leg Raise
+1 minute hang after each set
x3x10
 
Your ass is better than me on walking kb presses! I still can't believe Duffin did 40kg
 
Comp Squat 3's

Texas Squat Bar
+Sleeves
145x6
235x5
325x3
415x1
+Belt
505x1
+2.5m Iron Rebel
575x3
575x3
+2.5m Overkill
575x3
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If I have time, I'll get the other sets up on YouTube tonight

SLDL
315x3
+Straps & Belt
415x6
415x6
415x6

Volume PR's on both.

KB in opposite hand BSS
16kg x4x10

Tough day but a good day.
 
Got to get it done sometimes

And I don't mean to sound as if your squats aren't impressive I've just come to expect the impressiveness from u is all
 
You have something growing on your face. FYI

What's your YouTube name?
 
Apt double ply Sean? get some lol
 

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herderdude said:
How was it?
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Pinch grip is a no.

Wasn't the best but no major flaws. It just sucks being this weak lol Bicep tendon flared up today, courtesy of the squat bar yesterday.

So, I no longer want to train my comp bench the day after comp squatting, and I no longer want to train my comp squat on Monday morning. Deload next week then peaking phase starts.

Thoughts:
D1 Comp Bench
D2 Lower
D3 Upper
D4 Comp Squat

or
D1 Lower
D2 Comp Bench
D3 Comp Squat
D4 Upper

Also, do I want to pull sumo from the floor after my squats on the same day? or seperated them? If seperated, should I do some sort of pulling movement after comp squats?
 
I vote for set up #2 and pulling from the floor same day as squats. Especially in a peaking phase, i think it's important to start simulating the meet as best as possible and pullin from the floor after squats is the best way to simulate how your pull will feel on meet day.
 
jswain34 said:
I vote for set up #2 and pulling from the floor same day as squats. Especially in a peaking phase, i think it's important to start simulating the meet as best as possible and pullin from the floor after squats is the best way to simulate how your pull will feel on meet day.
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I was leaning towards that as well. And good points, man. I think I'll do this. My Monday I'll just do some RDL's and SSB Squats. Thanks dude
 
Sean1332 said:
Pinch grip is a no.

Wasn't the best but no major flaws. It just sucks being this weak lol Bicep tendon flared up today, courtesy of the squat bar yesterday.

So, I no longer want to train my comp bench the day after comp squatting, and I no longer want to train my comp squat on Monday morning. Deload next week then peaking phase starts.

Thoughts:
D1 Comp Bench
D2 Lower
D3 Upper
D4 Comp Squat

or
D1 Lower
D2 Comp Bench
D3 Comp Squat
D4 Upper

Also, do I want to pull sumo from the floor after my squats on the same day? or seperated them? If seperated, should I do some sort of pulling movement after comp squats?
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Pull from the floor first on a separate day since its time to peak. Comp pull of closest variant you are comfortable with after squats for lighter weights and percents just to help be as specific as possible but not get any more beat up. Think motor patterns and form.

I'd do comp squats or the closest variation you are comfortable with after comp pulls the same way.

Bench before lower since you know squatting hurts it. It's more important to make it to the meet as healthy as possible over being specific with the fatigue accumulation at this point. Then just floss and do whatever restoration you can after squats before bench the day of the meet. No need to have overuse tendinitis built up by meet day that might now dissipate after the deload.

Just how I'd do it.

Edit

If you peak right fatigue will accumulate over the block well enough to simulate the meet and will most likely be harder then the meet itself. You are not squatting then immediately pulling at the meet anyways.

Just my thoughts
 
And all great points, Lou.
 
I'd pull comp style after squats, totally. I'd just keep the percentage below 80 and work the SSPT chart. Closer to the meet I would split up my comp squat and comp pull day and do light CAT/speed/box squats right before slightly heavier pulls.

Edit: by closer to the meet, I mean like five weeks out where you're really putting yourself through the meat grinder.
 
herderdude said:
I'd pull comp style after squats, totally. I'd just keep the percentage below 80 and work the SSPT chart. Closer to the meet I would split up my comp squat and comp pull day and do light CAT/speed/box squats right before slightly heavier pulls.

Edit: by closer to the meet, I mean like five weeks out where you're really putting yourself through the meat grinder.
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I prefer to put myself through the meet grinder 1-2 weeks out. Meet week is when it finally slows down.
 
SweetLou321 said:
I prefer to put myself through the meet grinder 1-2 weeks out. Meet week is when it finally slows down.
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I ramp up and then ramp back down. Hell week, second attempt week, opener week, meet week.
 
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