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Sean's Powerlifting Journey

Commercial gym like a common peasant..

DB Row
115x5x10

DB OHP
40,50,60,65,75 x10

Hammer Strength Pulldown
2pps x3x12

Hammer Strength Pullover
2pps x3x12

Prone Incline Rear Delt Fly
20x100 total

Bicep Machine
55x5x10

Alt DB Curls
25x3x12

Hammer Curl
30x3x15
 
Squats

SSB Squat, Sleeves, Beltless
152x8
242x5
332x3
352x6x8

1-Legged SLDL
44x4x15

Leg Press
Lotsa reps

No energy after the squats so I just bs's the rest of my workout
 
Upper

Tinkering with the 5-day split still.

Incline Barbell
155x3x10
155x3x8

Barbell Row
135x20
185x10
205x10
225x10
185x10

Incline Dumbell
50x8
70x8
80x8
90x8, drop to 60x10

CG Seated Cable Row
115x4x12 Slow reps, held contraction

Half-Kneeling Facepull/Flat Pec Fly
85x3x20/25x3x20

Arms tomorrow I guess.

SGDL/Squat Thursday.

Upper Friday.
 
Killer rowing.
 
More bro-ness

Closest Grip Swiss Bar Bench
155x4x10

Laying Grenade Tri Ext w/ Chain
2 chains per hand x4x8

ss w/
Delt Raises
15x3x15

Cable Tri Ext/KB Front Raise w/Twist
85x4x12/18x3x10

Alt DB Curl/Prone Incline Rear Delt Fly
25x3x12/30x3x12

Hammer Curls
20x4x10

Axle Curl
Bar x3xAMRAP

Low External Rotations
Miniband x3x12

Face Level Ext Rot
Miniband x3x10
 
I don't know how guys can diet for longer than a month. I'm fine with the lower calories, I don't feel starving, but gym time just sucks.
 
Sean1332 said:
I don't know how guys can diet for longer than a month. I'm fine with the lower calories, I don't feel starving, but gym time just sucks.
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For me, it's just seeing body composition changes.. That's how I go longer then a month or two. End goal I guess.
 
Snatch Grip Deadlift
245x5
345x5x10

High Bar Narrow Stance Squat
365x4x6

4" Cambered Bar Hack Squat/Pull from Deficit
225x4x8

Hamstring Curls
100
 
Sean1332 said:
I don't know how guys can diet for longer than a month. I'm fine with the lower calories, I don't feel starving, but gym time just sucks.
Click to expand...

Yeah, gym time is worse than anything else. Not looking forward to squats tomorrow at all because of it.

tyga tyga said:
For me, it's just seeing body composition changes.. That's how I go longer then a month or two. End goal I guess.
Click to expand...

This. The weekly changes and not being a fat azz anymore.
 
RegisterJr said:
Yeah, gym time is worse than anything else. Not looking forward to squats tomorrow at all because of it.



This. The weekly changes and not being a fat azz anymore.
Click to expand...

Yeah it's no bueno. I'm allowing myself to enjoy food though and staying within my cals. IIWYM with Israetels macro/cal guidelines. I am contemplating carb backloading again, though.
 
Sean1332 said:
Yeah it's no bueno. I'm allowing myself to enjoy food though and staying within my cals. IIWYM with Israetels macro/cal guidelines. I am contemplating carb backloading again, though.
Click to expand...

Where you eat clean keto all day and make captain crunch-based post workout shakes with low-fat custard...or was that just me
 
Sean1332 said:
Yeah it's no bueno. I'm allowing myself to enjoy food though and staying within my cals. IIWYM with Israetels macro/cal guidelines. I am contemplating carb backloading again, though.
Click to expand...

I know you two have different goals, but look at money, he's shredded and has been following CBL for a LOOONNGGG time.
 
tyga tyga said:
I know you two have different goals, but look at money, he's shredded and has been following CBL for a LOOONNGGG time.
Click to expand...

This is true. The leanest I've been at around this weight was on CBL. All my summer workouts will be around 1130, which isn't ideal but I might roll with it.
 
Upper

Dips
BWx6x10

Flat DB Press
70x3x15

Lat Pull
100x4x15

Seated Chest Supported Row
135x5x10

DB OHP/DB Shrug
55x3x15/85x3x15

Cable Tri Ext/Cable Curl
85x6x15
 
Lower

363x3x6

Goal was 7 sets but my right hip is in pain and I could no longer push through it. I'm not even sure if I can increase volume anymore so I'm just going to take an impromptu deload this week. I might have better luck with weight loss having not so much volume so next week I'll just increase the intensity and lower the reps.

The rest of the workout I just did split squats, GHR, and lunges. I might just be tired from the weekend and having an off-day. If I feel different tomorrow, I'll continue with this week and deload next week.

Anyone have the CBL book they're willing to email me? I can't find the entire PDF online. I only have CNS. And how dumb would I be to skip the prep phase?
 
So yesterday I think I was just hungover from Saturday night still. Felt better today. Hip still aches though.

Incline Barbell
165x8x6

Chest Supported Seated Row
150x5x10

DB OHP/Half-kneeling Facepulls
50x5x8/135x5x12

Preacher Curls/Rolling Tri Ext
75x4x10/35x4x10
 
I'm going to do a strongman event in July (if spots are still open).

Dumbell C&P (150, 60sec)
Keg Drop Deadlift (Starts at 475, 90sec)
Farmers Carry (275 each, 50ft, one drop)
Country Crush (TBD, Rolling Thunder style handle lifted of the ground time starts when implement is off ground (No straps and Hands must be off metal parts of handle))
Sandbag (200, 225, 250: no other info)

I'm bored so I'm just going in to **** around with some of the stuff we have. I might do an "events" day at my buddies gym.

Anybody have any good reads? I'm doing this for fun but wouldn't mind a change up in training either.
 
That most recent cws book we all have has a strongman template in it with an events day. Its what i plan on doing if or when i get into it, check that out. The training looks fun as hell too.
 
jswain34 said:
That most recent cws book we all have has a strongman template in it with an events day. Its what i plan on doing if or when i get into it, check that out. The training looks fun as hell too.
Click to expand...

I'll read it tonight. Thanks for the reminder!

I'm not sure wtf I'm supposed to do with those sandbags. I just picked up a 220lb one which felt like 500lbs
 
Sean1332 said:
I'll read it tonight. Thanks for the reminder!

I'm not sure wtf I'm supposed to do with those sandbags. I just picked up a 220lb one which felt like 500lbs
Click to expand...

I know what you're sayin man. I pick up random ~300lb kegs laying around the gym sometimes just effing around and its easily harder than a 500lb pull lol. Probably just have to get used to it, its a lot different than picking up a barbell loaded equally and perfectly placed right in front of us. Think about how much we work on deadlift positioning and how many deadlift reps we've done.
 
I have cube for strongman, I'll send that out to you. Get on the starting strongman website and dive in. You wanna work conventional, front squat (wraps and not wrapped, wrapped overloads upper back) and OHP with CGBP (boards and slingshot for comfort are acceptable) as an accessory.
 
Get somebody to teach you how to pick a sandbag and how to pick farmers handles. You have to roll the sandbag side to side to get your fingers under it and you have to overgrip the handles so they ratchet into your palm.
 
herderdude said:
Get somebody to teach you how to pick a sandbag and how to pick farmers handles. You have to roll the sandbag side to side to get your fingers under it and you have to overgrip the handles so they ratchet into your palm.
Click to expand...

The handles went well today, especially for being on a pot-hole filled/slightly uphill parking lot. The sandbag was terrible! Texted a buddy that coaches at my gym, who runs another gym that's full of strongman stuff nearby, so I'll go there once a week and have him teach some stuff
 
Lower

Oly Squats
385x4x6

Front Squats
325x6

Band Resisted DB SLDL
Avg+90x4x8

KB Swings
44x3x15

First time front squatting in over a year I think. My right hip wasn't happy at all after squatting though. Might skip squatting next week.
 
herderdude said:
Get somebody to teach you how to pick a sandbag and how to pick farmers handles. You have to roll the sandbag side to side to get your fingers under it and you have to overgrip the handles so they ratchet into your palm.
Click to expand...

He doesn't need someone to do that; you just did - do it just how Justin says, it's that easy.

That fact you can make multiple passes at comp weight now on farmers means you are set. Try to build up to running a couple top runs for 40-60ft w 295 so 275 will feel good no matter what the handle is like come show day. That's what I have Jessica do. Have someone time your top sets and focus on beating them weekly. If you screw your pick, shut it down and restart vs wasting gas on a slow-AF pass. Treat it like drag racing: response time/launch and acceleration are everything. Don't slow down til you're clear past the finish.

If you're hitting stones I wouldn't wrap knees for fronts since between conv deadlifting and stones your back is getting worked hard 2x/wk. No stones, I'd say have at it. Strongman is mainly just train as hard as you can recover and either practice your events frequently or sub in compound moves that simulate (Zercher hold yoke runs for Conan's wheel, etc).

That crush event could be nasty after the carry and pulling! Also, will your shoulders tolerate a 150 circus? That's not playing around.
 
Hyde said:
He doesn't need someone to do that; you just did - do it just how Justin says, it's that easy.

That fact you can make multiple passes at comp weight now on farmers means you are set. Try to build up to running a couple top runs for 40-60ft w 295 so 275 will feel good no matter what the handle is like come show day. That's what I have Jessica do. Have someone time your top sets and focus on beating them weekly. If you screw your pick, shut it down and restart vs wasting gas on a slow-AF pass. Treat it like drag racing: response time/launch and acceleration are everything. Don't slow down til you're clear past the finish.

If you're hitting stones I wouldn't wrap knees for fronts since between conv deadlifting and stones your back is getting worked hard 2x/wk. No stones, I'd say have at it. Strongman is mainly just train as hard as you can recover and either practice your events frequently or sub in compound moves that simulate (Zercher hold yoke runs for Conan's wheel, etc).

That crush event could be nasty after the carry and pulling! Also, will your shoulders tolerate a 150 circus? That's not playing around.
Click to expand...

150 DB isn't that bad.
 
Hyde said:
Shut up Jim; maybe some of us don't have any coordination okay?
Click to expand...

Oh no, I can't do that lol.


My best was 140(?) I think. But, as far as Strongman goes I'm weak af. So, if I could manage 140 then anybody who is actually strong (like Sean) should be OK lol.
 
Volume Deload. Doing a Push/Pull/Push/Event&Pull this week just to break up the monotony.

SSB Squat
332x3x5
242x2x10
153x2x12

Incline Bench
155x3x6

Close-Grip Incline
135x3x10

KB BSS/BU's KB Press
24lb each x3x8/24x3x A lot

Right hip is definetly injured. I'll do some crap this week to see if it fixes itself.
 
Pull

SGDL/Lat Pulldown
315x4x5/115x6x10

SLDL/CG Seated Cable Row
225x3x8/135x3x12

Preacher Curls/Single Leg KB DL
85x5x12/44x3x12
 
What the hell is a push/pull/push/event? Mini strongman meet?

Sounds fun
 
jswain34 said:
What the hell is a push/pull/push/event? Mini strongman meet?

Sounds fun
Click to expand...

I'm doing pushing movements one day..then pulling the next..then push..then pull on Friday with some strongman stuff. Will be doin the circus dumbells, sandbags, and deadlifts friday with some back stuff
 
Ohhh i got you now lol. You were talking your weekly training split - i thought you were saying you were doing a push/pull/push/event this weekend. Makes more sense now.
 
jimbuick said:
Oh no, I can't do that lol.


My best was 140(?) I think. But, as far as Strongman goes I'm weak af. So, if I could manage 140 then anybody who is actually strong (like Sean) should be OK lol.
Click to expand...

Idk, I can bb ohp 235 and have hit a 210 log (without training it) and I couldn't get our 110 cdb locked out for a good rep. When we had a local show all the competitors said it was the meanest bastard of a db they've ever handled and everyone got less reps than usual at their own gyms, but still. I think it is a more skill/practice-based lift than just looking at strength.
 
Hyde said:
Idk, I can bb ohp 235 and have hit a 210 log (without training it) and I couldn't get our 110 cdb locked out for a good rep. When we had a local show all the competitors said it was the meanest bastard of a db they've ever handled and everyone got less reps than usual at their own gyms, but still. I think it is a more skill/practice-based lift than just looking at strength.
Click to expand...

100% technique.


My best BB Push Press (jerk, actually) was only 225 and log 215 (from blocks) and I hit an easy 135-140 circus DB.


Failed at heavier weight because I couldn't get it to sit on my shoulders right.
 
Lower Deload Part 2

Wide Stance Squat
315x3
365x4x3

ss/ w/ Single Leg Leg Press
1pps x5x20

Flat Dumbell Bench
10lb increments from 50-90x10 reps each

Rolling DB Tri Ext
40x5x8

Going over strongman lifts with someone tomorrow morning.

I think my right hip is SI related. It feels restricted almost in a way like it needs to pop.

That, or I tore something.

But, the wide stance allowed it to open correctly, whereas moderate and narrow stance feels like there's a bone in the way.

Tried popping it Kelly Staretts way and it didn't work. Will play around with it more tonight.

Bodyweight is down. Pants and shirts are loose. My gut is disappearing (slowly).

Caloric deficit + EC + Abliderate Advanced
 
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