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Sean's Powerlifting Journey

The 2nd was your highest squat and the 3rd was the deepest for sure. That was the only squat I was sure of depth on lol.

It looked awesome. Like JR mentioned that was WAY faster and easier than 710. There was fosho more there. I know you wanted to get out of wraps but 765 at 242 ain't a bad idea from where you're at right now at all. Or just getting 750 at 220 would be tits
 
Swanson52 said:
242! 242!
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Definetly 242. Doing a month long calorie deficit then I'll put on size. Question is wraps or not. I got fed up with them, but 765 sounds like a nice goal.

I won't be doing the 2 RPS meets that I've been doing the last 3 years every 6 months anymore. I'm tired of some of these guys in the lifter area with multiple handlers crying out for rice crispy treats thinking they're special little snowflakes while someone's kid is sitting in the chair that I should be sitting in to wrap my knees.
 
Why are you tired of wraps?
 
I still haven't had the desire to get back into wraps after that meet last Sept. Its a pain in the ass compared to not using them.
 
Lower

Gob Sq
1-Leg SLDL
BSS

SSB Squat
152x5
242x5
332x3x12
292x12

DB SLDL vs. EFS Average Band
70x3x15

Leg Extensions
*Slow reps, held contraction
4x10

Today was painful. I would have been more comfortable working up to 600 for a set than I did with these reps.

Weighing 219, staying consistent with my 200 cal deficit, excluding whatever alcoholic beverages entered my body Saturday night.
 
Upper

Incline Barbell
135x3x15
*2-Board Close Grip
135x3x10

Barbell Row/Pec Fly
135x10/25x3x25
155x10
175x3x10

Triple Threat's
Mini's x4x12

Alt DB Curls/Tate Press
25x5x12/30x4x15

RC & Abs
 
After reading more through the Renaissance diet, I've lowered my calories even more. This sucks ass. I need to lose fat before I turn into a freak beast though.

Ideas for deadlift variant? I'm thinking of doing snatch grip followed by high bar squats for a block just because.
 
Sean1332 said:
After reading more through the Renaissance diet, I've lowered my calories even more. This sucks ass. I need to lose fat before I turn into a freak beast though.

Ideas for deadlift variant? I'm thinking of doing snatch grip followed by high bar squats for a block just because.
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I think I could use a block of snatch grip in the near future as well. You thinking 2" blocks?
 
Lowered cals to what?


FINAFLEX REP

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RegisterJr said:
Lowered cals to what?


FINAFLEX REP

Visit our website at
FINAFLEX.com
@RegisterJr on
Twitter and Instagram.
Click to expand...

Estimating off book's guidelines my base calories as 2500/3495/3860 (low/mod/heavy) then his recommendation of a +200lb individual to use a 500-1000cal deficit to lose weight. Which leaves me with 2000/2995/3360.
 
tyga tyga said:
That's such a huge swing in calories.
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Too much you think? I had been staying around 3500 the last month or so on training days and off days 2400-2600. Still keeping carbs up 2x/bw on high volume days. Was just going off of Isratels 500-1000 recommendation instead of my initial 200-250. Raise em up a bit you think?
 
Sean1332 said:
Too much you think? I had been staying around 3500 the last month or so on training days and off days 2400-2600. Still keeping carbs up 2x/bw on high volume days. Was just going off of Isratels 500-1000 recommendation instead of my initial 200-250. Raise em up a bit you think?
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Obviously Isratel knows his stuff. But, IMO id raise them. Layne likes kcals the same across the board, training days and rest days he just adjusts CHO intake around/post training.

^hes just a reference for another way to slowly lose weight and maintain strength. My 0.02
 
tyga tyga said:
Obviously Isratel knows his stuff. But, IMO id raise them. Layne likes kcals the same across the board, training days and rest days he just adjusts CHO intake around/post training.

^hes just a reference for another way to slowly lose weight and maintain strength. My 0.02
Click to expand...

Any link for me to figure what those calories would be?
 
Sean1332 said:
Any link for me to figure what those calories would be?
Click to expand...

Believe it's on biolayne dot com or avatars site. I'll look today.

IIRC he addressed it slightly on his IG, it'll be a few months back on his feed
 
Lower

Gob Sq
1-leg SLDL
BW BSS

SGDL
135x5
225x5
315x3x15 TnG

Slow Descent Deep Paused Narrow Squats
135x5
225x5
325x3x8

GHR
BWx4x8

TDS Sissy Squat/DB Shrugs
45x4x Huge pumpage/100x4x15

Yup. The weights were easy and moved fast up through the last rep but my work capacity tanked. Looking forward to next week when I'm a bit more acclimated. I just want to throw up. I'm so out of shape and today wasn't even that hard.

#crossfit
Invalid Link Removed
 
You look so sad to be squatting that way hahaha
 
Upper

Dips
BWx5x12

Flat DB Bench
80x3x12

Flat DB Fly
30x12
35x12
40x12
25x20

Tate Press
35x3x10

Single Arm Cable Tri Ext w/ Grenade
40x3x8

Band Tri Ext
EFS AVG x3x20

HLR
4x10

Big ol post-homemade-sopapilla cheesecake & churro pump.

I'll do some upper back and bi's in the morning. My lower traps are demolished from the SGDL's.
 
Upper again

Pull-ups
10x3

DB Row
140x4x10

Lat Pulldown
? x4x12

Prone Incline Rear Delt Fly
15x3x25

Preacher Curl/Hammer Curl
75x3x15/15x3x15

Alt DB Curl
20x3x15
 
SSB Squat
152x8
242x6
342x4x10
302x10

DB SLDL vs EFS Avg Band
80x3x12

Leg Press
3pps x4x12

Hamstring Curl
Pump

Ugh. 3 more weeks of a deficit. Must push through. Feel weak.
 
Fck. SSB for 10s? I like the DB sldl idea
 
Sean1332 said:
Thanks man. Nothing to special.
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I agree, but i like the layout of it. I alwys change things up, still keep my intensity up, but will rotate things and tweak them and like tosee how others train. Legs ive been doing alot of hamstring work before my compounds for instance and it been really good for me, but this is new for me.

That sldl with dbs and bands sounds crazy.
 
EMPIREMIND said:
I agree, but i like the layout of it. I alwys change things up, still keep my intensity up, but will rotate things and tweak them and like tosee how others train. Legs ive been doing alot of hamstring work before my compounds for instance and it been really good for me, but this is new for me.

That sldl with dbs and bands sounds crazy.
Click to expand...

Thanks, man. I just got done with a meet so I'm keeping intensity low and going through a volume phase for 2 months or so. Both my lower body days are similar in structure except for emphasis on squat or DL variant.

Just stand on a big band, wrap behind your neck, and SLDL
 
Sean1332 said:
Went better than 12's last week. 8's next week. Whoop.

The DB SLDL's rock! The band with it rocks too
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Your back must have a hump of muscle on it like a grizzly bear.
 
Incline bench on Tuesdat, forgot to log.

Lower, Deadlift Variant/Secondary Squat

x2x10
Goblet Squat
1-Leg SLDL
BW Bulgarian Split Squat

Snatch Grip Deadlift
245x6
335x4x12

Paused High-ish Bar Squat
225x5
345x3x8

First 3 reps were the slow eccentric then I lol'd at myself

GHR/Leg Ext
5x12

DB Shrugs
10lb drop sets from 150 to 55, 10 reps each, no rest

Invalid Link Removed
 
Upper

Dips
+25x3x10
BWx1x10

Flat DB Press
85x3x10
65x15

DB Pec Fly
30x5x12

Incline Skullcrusher
85x3x12

Cable Tri Ext
115x3x15

Banded Tri Ext/Delt Raise
EFS Light x4x20/20x4x15

Homeade pizza tonight. Back/Bi tomorrow. I'm enjoying this carefree 5 day split, even though SGDL and SSB is wrecking me.
 
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