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Sean's Powerlifting Journey

Ran a fever. Haven't eaten or slept much. Deload week anyways so I took an extra day off on top of that.

SSB Squat
242x5x8

Some GHR...some split squats
 
Fever, I don't train. Get some rest and take care of yourself. A full deload deload til you get better won't hold you back at all.
 
Buffalo Bar Squat
140x8
230x5
320x3
410x1
500x3x6
+Reverse Light Band
550x6
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Kettlebell Swing
150x4x8

Leg Extensions
x3x10

I had a much better groove the other week with the TPB placed higher. I may give that a go instead next week.

Reason for wanting high bar is 1) Shoulders aren't ready for low bar and the buffalo bar throws me off and 2) Low bar squat positioning still bothers my sacrum a bit.

Rep PR's still.
 
Hyde said:
That was pretty dope man. How did your shoulders feel with today's weight?
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Thanks, man. Only goin bigger from here.

And not the greatest. I don't like how this bar sits if I try it high, and they didn't like me going low. High-straight bar the other day was painless for them though. Once I get my shît loosened up, I'll move to low bar.
 
Bench
95x12
135x8
160x5
185x3
215x1
245x4x6

Flat DB Bench
85x4x8

2-Hand Bent Over DB Row
70x5x8

Bi/Tri
5x10

Phone was in my truck charging so no video today. I'll grab some Friday. So-so day.
 
Hyde said:
Lots of so-so days done consistently equal progress
Click to expand...
So-so days to freaks like us works make the 40# over weight couch potato crap their pants, stay hungry, every rep adds to the journey!
 
Feet-up Close Grip Bench/Pull-ups
185x5x8/BWx5x6

DB Shrugs
130x4x8

Triple Threats
Mini x4x15

Preacher Curls/Delt Raises
90x4x8/15x4x20

Banded Tri Ext
Light x50

Figured I'll try feet up pressing. My back is torched from yesterday and this session was 15 hours after squatting/deadlifting. Felt good.

Doing nothing but high rep delt raises for my shoulders has put more size on them than anything else I've ever done.

Also for the first time since I've weighed over 200lbs I did pull-ups without struggling like a fat kid.
 
Why do you think bodybuilders love raises? #1 mass move. Robert Oberst has talked about it (best logpresser in America), lots of bodybuilders have said it. Louie Simmons says to stay away from front raises unless bringing up imbalances because they work so well and lots of guys don't need more front delt lol
 
Hyde said:
Lots of so-so days done consistently equal progress
Click to expand...

Kinda like the most important putt is the par. People forget that training is about putting yourself in position to be successful.

Another way to think about it is this (I apply this to dating as well): a great hitter in baseball has a .300. That means even the best fail 70% of the time. However, if they see patterns developing and make adjustments based on this, their next attempt has a better chance of success.
 
High-bar Squat
515x3x5
+Light Reverse Band (-50lbs from hole)
565x5

Kettlebell Swing
150x4x10

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Done

oh and I did leg extensions
 
Wrap talk again. Is there anything new out there? (I stopped following all the companies and shît, too annoying) Running the next strength macrocycle in wraps, probably the inzer gripperz. Wondering if there's anything new I haven't heard of.
 
To piggy back, do wraps get worn out? And stop springing?

Seems like an obvious yes to me but I'll be honest I am not wrap guru
 
rob112 said:
To piggy back, do wraps get worn out? And stop springing?

Seems like an obvious yes to me but I'll be honest I am not wrap guru
Click to expand...

They do wear out, but it takes more than most think they do. They'll lose competition level support, but they can still be used as a training wrap. I have several pairs that I use in this fashion.
 
Rodja said:
They do wear out, but it takes more than most think they do. They'll lose competition level support, but they can still be used as a training wrap. I have several pairs that I use in this fashion.
Click to expand...

Good to note. I am not 100% sure but I feel like my Titan wraps kinda lost some pop, but could be on my head.

Thanks brotha!
 
rob112 said:
Good to note. I am not 100% sure but I feel like my Titan wraps kinda lost some pop, but could be on my head.

Thanks brotha!
Click to expand...

Yeahhhh there's like a prime time with wraps. They need a breakin period, then they're golden, then they lose some pop. I don't think I've ever competed in the same wrap twice. Usually just use them as training wraps (or sell them to you dudes :P) until I get new comp ones
 
Bench
95x12
135x8
165x5
190x3
225x1
255x4x5
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Flat DB Press
90x4x7

Dual Bent Over DB Row/Pullaparts
75x4x10/Mini x4x20

Tate Press/Alt DB Curl
40x3x8/30x3x8

Occlusion Training
Banded Tri Ext/EZ Bar Curls
3xFailure

Decent benching. PR's. AC joint started bothering me ever since I did shrugs the other day. No more shrugs.
 
I strained a muscle a couple weeks doing shrugs. First time I added as an accessory movement in forever. Shrugs are *******s. Anyway, pressing is looking good ma man
 
Low Bar Squat
485x3x7

Conventional Deadlift
505x3x5

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Forgot my oly shoes so I low bar'd it today. It actually didn't feel terrible on my shoulder. I got a "fuk it" attitude and left after deadlifting. I was satisfied with the weight I moved. I did 4 rounds of Duffins warmup beforehand so at least I had some assistance. I'll get some GHR in tomorrow.


My AC joint feels more stable and no pressure on it so hopefully that's the last of it.
 
Man, your steady progression is awesome to watch.

Regurgitate what Hyde said, smooth reps.
 
Feet-up Close Grip Bench
195x6x7

Pull-ups
BWx4x7

Close Grip Seated Cable Row
190x3x8

Delt Raises
20x4x15

Triple Threats
Mini x3x15

Kettlebell Rope Curl
5x8

GHR
BWx3x15
 
Squat
530x3x4
+Reverse Band
595x4

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Leg Press/Leg Curl
Who cares

My nerves got the best of me on 595 and I cut em high. Rep PR's with 530. Everything today felt like RPE 9 but moved better than it felt.

Oh, and my ****ing bodyweight is down to 223. I'm eating 4 grand a day. It's pretty easy to enter a gallon of Gatorade, x2 20-peice nuggets, large fries, and large dominos pizza into myfitness pal so it's not inaccuracy in counting calories. Have I unlocked a weight loss secret!? I'm going to write a 1 paragraph diet e-book and sell it.

Now I'm contemplating 220 wrapless. Totaling elite in the same class both wrapped and unwrapped is still a good goal.
 
Benched yesterday and ran short on time.

Bench
265x2x4
265x3

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Flat DB Press
95x4x6

Lat Pulldown
x5x8

265x4 is a +1 rep PR and then volume PR's. Still wobbly on bench. Wasn't my finest day but I'm still stronger.

242 w/wraps squat record is way out of the question now. Depending on what the 220 w/wraps record becomes next week, I may give that a go again. Or go for a wrapless total. Or may just not even compete. Still weighing the options.

Squat/Pull tomorrow night.
 
High-bar
505x4x6

Conventional Deadlift
525x4x4

Pull-ups/Leg Curls
BW x4x8/Whatever

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Good day.

So my numbers (pretty sure at least) this macrocycle are below. I'm going to make sure I keep track of things this way. Sucks having to dig way back in the log. Everything was a PR of some sort.

Squat
500x3x6, rb 550x6/465x4x8
515x3x5, rb 565x5/485x4x7 (or 3x7)
530x3x4, rb 595x4/505x4x6

Deadlift
485x4x6
505x3x5
525x4x4

Bench
245x4x6
255x4x5
265x2x4, 265x3

Deload next week then I'll be 8 weeks out. I'd like to match my unwrapped total with my wrapped total.
 
Pull-ups
BWx3x8

Feet-up Close-Grip Bench
205x6
225x6
245x4x6
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Comp Bench
225x3x10

Delt Flys/Chin-ups
15x3x15/BWx3x8

Alt DB Curls
Weight x Reps
 
Do you find you recover well for you next phase just deloading volume? I'm toying with the idea of doing that myself. Usually I end up just taking like 3-4 days off every once in a while out of necessity and would t mind avoiding that.
 
rob112 said:
Do you find you recover well for you next phase just deloading volume? I'm toying with the idea of doing that myself. Usually I end up just taking like 3-4 days off every once in a while out of necessity and would t mind avoiding that.
Click to expand...

I'll back off intensity by 10% and cut volume in half when I'm in between macrocycles. Going into a new phase/block, I'll Deload both intensity & volume. Been working alright so far.
 
I really didn't do jack shît the last week. I felt like garbage. I came into this next macrocycle today fasted, underslept, with a bit of weight loss. Felt like garbage as well yet....one of my best squat days.

Competition Squat
145x8
235x5
325x3
415x1
525x5
525x5
525x5
525x5
525x5 @ 9
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Band Resisted DB RDL
Average +85's x4x8

Half-kneeling Facepull
145x3x15

Even recently, I used to feel accomplished if I could do 5x5 with any weight over 405. I think I mentally hold myself back.
 
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