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Sean's Powerlifting Journey

Backyard Workout

Rower
20min/225cal

Birddog's
Walking lunges
-Basically to unfuck myself from rowing

3 round circuit
Toes to bar x8
TRX Ab fallout's x12
Pallof press x8
Bar hangs x45 sec
 
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Toes to bar dafuqqqqqq (im just jealous cuz i cant get my legs that high)
 
jswain34 said:
Toes to bar dafuqqqqqq (im just jealous cuz i cant get my legs that high)
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I never thought I could do it either, man. I just tried doing it super slow and that actually felt easier for some reason.

I'm sarting a new clinical rotation next week. It'll be on another neuro floor. Hopefully I can see something new at least.
 
My legs finally recovered from Saturday so I went in today and fucked them up all over again.

Leg Extension
Worked up to 115 for a painful set of 20
Rest 45 then 12
Rest 45 then 10

Leg Press
3 sets of 10 reps high & wide then right after do 10 reps narrow & slow slow piston style.
Started w/140 ea side and dropped a 25 off each set after.

Slow-motion Walking Lunge
Lay down between each set with legs elevated
40ea hand x3x8ea leg

Pretty sure 90% of my blood volume is now in my legs.

Straight set lying hamstring curl
70x3x15

Seated Calve Raise w/10 sec stretch in bottom of each final rep
30x3x15
25x2x15
20x15

Most vascular my legs have been in ages. I decided I will NOT be in a calorie deficit today.
 
Sean1332 said:
I never thought I could do it either, man. I just tried doing it super slow and that actually felt easier for some reason.

I'm sarting a new clinical rotation next week. It'll be on another neuro floor. Hopefully I can see something new at least.
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I still dont feel good enough to try it, thanks for trying to give me some hope though lol.

Nice - so thats implying your on a neuro floor currently, too? Different neuro subspecialty or what? I did some shadowing/mentoring in Neuro during didactic year (they placed us, I didnt pick it) and it was super fascinating stuff but I just felt so damn helpless. Its like post-stroke check-ins trying to see if any neurological function spontaneously returns and managing DAPT. At least thats what the PA i was with did for the most part.

I actually have gotten interested in the operative side of neuro...CNS tumor resections and spine surgery (not that I totally buy into all the spine surgeries that are done...more so interested in the acute(r) side of things on that front) sounds like something that could really keep someone interested for years and years. Here’s to hoping you have an interesting and rewarding clinical brotha
 
Rower
30min/325cal

I caught a high in the last 10 minutes of it so I went right out and ran a mile in 6:45

Came back and did McGill Big 3.
 
HS Row
145x4x10

CG Pulldown
105x3x8

DB Pullover vs Band
60x3x10

Rack Pulls
*Below the knees, pulling the bar against the rack, to just shy of lockout with a hard lat flex
405x5x5

Hyperextension
25x2x20

Cable Crunch
170x20, 15, 12, 10

Standing EZ Bar Curl
60?x4x8 w/3sec eccentric

Incline Hammer Curls
(Awesome M-M connection with these)
20x4x10


Weighing 189. Diet is going good. 1500-1800cal on off days (depending on cardio), lower carb, higher fat, protein around 200. 2600 on lifting days, fats around 60, protein 180-190, the rest carbs.
 
Low Incline DB Press
60x4x10

Incline BB
8's up to 175x8

Chest Press Drop-Set
75eax8, 65x8, 55x8, 45x8

Machine Chest Fly 1.5 Reps
60x3x8

Machine Rear Delt
30x4x20

Cage Press
115x4x6

Dual Handle Tri Pushdowns
80x4x10

Incline KB Skullcrusher
25x4x12

Progression over last week.
 
jimbuick said:
Gross.
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I probably won't run again for another 6 months lmao

_______

I was going to squat today but I don't feel like driving 40min to the gym and my backyard is currently a swamp so I'll take a rest day. I'm digging my extended training week; 1) I have less training schedule anxiety 2) I'm recovering better, especially being in a deficit.
 
Lying Leg Curl
90x4x10 + 5 slow partials out the bottom

Squat
*3sec eccentric, 1sec pause
385x5x6

Leg Press Drop-Set
*Israetel style
480pps x10
-50 x10
-50 x10
-50 x10

DB RDL
*3sec eccentric, no lockout-constant tension
120x3x8

Standing Calves
*Pause at top
25x3x10
*Pause in stretch
25x3x10
 
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Running on below minimum sleep but today was a light pump day and I got out early so **** it

Close Grip Cable Row
*Single handles, sat on a block so I'm elevated
100x4x10

Straight-arm Pushdown/Neutral Grip Pulldown
100x4x8 ea

Chest Supported Machine Row
90x4x10

EZ Bar Preacher Curl
60x4x8

DB Hammer Curl
*Arm hanging down off the back of the preacher curl pad
15x3x12
 
HS Press
8s up to 80x8

Low Incline Buffalo Bar Press
*3sec eccentric, 1sec pause
135x4x10

s/s w/

Low Incline Chain Fly
40ish x4x8

Lateral Raise
15x4x15

s/s w/

Prone Incline Rear Delt Fly
12x4x15

Both of those sets I held the contraction for 2sec followed by a slow eccentric

EZBar Cable Pushdown
100x4x10

Grenade Grip Tri Ext
30x4x10
 
Skipped on the second squat day of my training week and moved onto the next week's main back day. Rough morning with the vet and my dog and I didn't have the mindset for a squat day.

Backyard Session

One-arm BB Row
*1 sec contraction
50x4x12

One-arm Supinated Pulldown
*Prone on an incline bench
65x3x8

Lying Cable Pullover
45x4x10

s/s w/

Negative-only Chins
BWx4x varied..**** was hard. Started at 12 and it dwindled down

Prone Incline DB Curls w/ the DB ends pressed together
20x4x12

Reverse Grip EZ Bar Cable Curl
35x4x12

Toes to bar x3x8

Pulldowns while on prone on and incline bench is where it's at. Try it.
 
Low Incline DB Press
60x4x12

Incline BB Press
135x10
155x10
165x10
175x9

HS Press Cluster Set
80ea x12, 6, 5, 2

Machine Fly
60x3x8 w/15sec hold on final reps

Machine Rear Delt
40x4x25

Seated DB OHP
30+red band x4x8

Single Handles Tri Pushdowns
40x4x20

Decline Skullcrushers
55x4x12
 
Hyde said:
Incline presses feeling pretty good then? How’s your diet going?
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Diet crashed Fri/Sat. We put our dog to sleep Saturday. I'm back on track and have brought my workout day cals down to 2450. I'll bump that up on the days I need to. My energy is decent in the gym.

Yeah I managed to make those inclines climb from 6 reps to 9 over the last 3 weeks. Felt good on my shoulders, too.
 
Resolve10 said:
Damn dude that sucks. Sorry to hear that. :cry:
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I appreciate your thoughts, man. He was old and had some bad tumors. It metastasized and he also had fluid in his lungs. We decided to allow him to pass vs prolonging things with lasix and prednisone and risk things getting worse. We have two young boys and they took it extremely hard. I think that was the worst part of it all.
 
Lying Leg Curl
120x4x8 w/30sec isometric in the stretch on the 8th reps

Tempo Pause Squats
405x5x6

Deep AF Leg Press
x10's up to 100+3pps x10

Tempo RDL's
315 vs red band x4x8

Session lacking motivation and the squats took whatever I had out of me.
 
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Lat Pulldowns
85x4x10

Straight-arm Pushdowns
60x4x8

s/s w/

CG Low Cable Row, elevated seat
115x4x8

T-Bar Row
50x4x15

Prone Incline Curls
25x4x8

Incline Curls
25, 20, 20, 15 x12 ea

Cable Crunches
170x4xF
 
Sorry to hear about the dog man. That’s hard on a family. Better to go that route than prednisone, that changes the dogs mentality severely I’ve seen and it’s not fair to be honest. A new puppy in the near future?
 
Sorry, Sean. That **** is so fuckin tough.
 
SkRaw85 said:
Sorry to hear about the dog man. That’s hard on a family. Better to go that route than prednisone, that changes the dogs mentality severely I’ve seen and it’s not fair to be honest. A new puppy in the near future?
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I appreciate you saying that, man.

Nah. The kids have a cat we got last year when the cat before died of old age. With my wife's schedule and me being in nursing school, it'd be tough to have a puppy. We were lucky with this dog because by the time we had kids, he was an adult and was a stereotypical bloodhound-lazy and content.

Told the kids when I graduate, we will get a puppy. They want another bloodhound.
 
Slight Decline DB Press
70x4x10

Pec Minor Dips/Slight Incline DB Fly
BWx4x8/30x4x8

Lateral Raises/Band Facepull
25x4x12/Red x4x25

Cable Tricep Pushdowns
120x4x8

Cable Overhead Tri Ext
80x4x12
 
Leg pump

Lying Leg Curl
12s to failure at 120 followed by 3 cluster sets

Leg Press
4pps, feet high and wide, 4sec eccentric
3x10

Belt Squat
4pps, narrow, iso-hold just shy of lockout, 4sec eccentric
3x8

Front Foot Elevated Rear Lunge
Using a front squat machine w/ 1pps
3x12

Standing Calve Raise
40x6x8

I like that I've been able to let go of my usual set in stone training schedule. I lift when I feel recovered or when my school schedule allows it. Could be 3 days between muscle groups or 5. I feel that being in a deficit that having that extended training week is what's recovering me the best.

Off tomorrow. Will do the rower. Then start up the 4th training week on Saturday.
 
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HS Row, neutral grip
155x4x8

Chest-Supported Row, horizontal grip
100x3x10

Chin-ups/DB Pullover
BWx12, 10, 8, 7/70x4x8

Hyperextension
25x3x20

Cable Crunches
Stack x6xFailure

Supinated DB Curl w/ 3sec eccentric
30x2x8, 25x2x8

EZ Bar Curl
50x4x8 w/10 sec rest
 
Slight Incline DB Press
70x4x8

Incline Barbell Press
145x6
165x6
185x6

Hex Press Cluster
45x8, 8, 7, 5

Machine Fly w/30sec iso-old
70x8
60x8
50x8

Rear Delt Swing
30x4x30

Seated DB OHP
50x4x8

Lying KB Skulls
25x4x10

Seated Overhead DB Ext
60x4x10
 
Leg Curl
140x12, 10, 8, 6

Squat
405x8
435x8
455x8

Front Squat Machine
420x2x10
Drop-set
420x10
-50x8
-50x8
-50x8

Leg Ext Cluster Set
145x12, 8, 5

RDL
335x3x8

Standing Calve Raise
30x6x10

Theres a USPA meet in May at Richard Hawthorne's gym. I'd like to compete again but not sure if I'm willing to invest myself into it. I may pass it up. We will see.
 
Sean1332 said:
When you coming to Body Doctors?
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Not sure. I'll have to drop in one day. My gym is like 3 mins max from my house and I have to deal with crossing the river going to body doctors lol. And that's a big deal for us that have been here a while haha
 
Meadows Rows
70x4x10

Straight-arm Pulldowns
60x4x8

s/s w/

Chin-ups
BWx4x8

Inverted TRX Shrug
*I just set up like I was doing an inverted row but focused on making the movement more like a shrug, trying to target the traps
BWx4x15

One-arm Preacher Curl
20x4x12 w/5sec eccentric

Hammer Curl
20x4x12 w/5sec eccentric

Eccentrics on the curls because 20s are the biggest dumbells I have. Pump worthy, still.
 
Flat DB Press
62x4x12

Foot-elevated Deficit Pushups
vs red band x4x15

s/s w/

Machine Fly
70x4x8

Lateral Raise
25x4x8

s/s w/

Rear Delt Raise
25x4x12

Pronated Tri Kickbacks
20x4x12

Skulls
60x4x12
 
Lying Leg Curl
8's up to 150x8

Leg Press/Walking Lunge
3.5pps x4x10/50ea x4x8ea

Using a bumper plate on the leg press back to allow more ROM. Lunges were slow motion to induce greater self-hatred.

Seated Calves
20x6x15
 
Hyde said:
How’s the fam been doing without the dog?
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The kids are doing alright. Both the kids have had a couple breakdowns about missing him but they understand. Now they just say they miss him. They used to sleep on him when they were babies.

Here's a pic of the old man. Invalid Link Removed
 
My youngest is obsessed with going to the gym. Last Saturday I was getting groceries and I got a text from my wife saying he's melting down crying because he thought I went to the gym without him. I got home and had to console him as he was hyperventilated and sobbing, begging to go to the gym.

He pulls the sled to earn popcicles. Then does some work with the kettlebells. Invalid Link RemovedInvalid Link RemovedInvalid Link Removed
 
Thats the coolest **** ive seen/heard in a while. Building healthy habits young! And a natural affinity for the sled - watch out for this guy!
 
Yesterday

Meadows Row
65x4x8

Midshin Rack Pulls
405, 405, 425, 445, 465x5

Pulldown/DB Pullover
100x4x8/65x4x8

Facepulls
100x2x12

EzBar Curl 5sec eccentric
60x4x8

EZbar Preachers 4sec eccentric
60x4x8
 
Today

Incline HS Press
80x3x8

Buffalo Bar Bench
172?x5x5

Cable Fly/Stretch Pushup
40x3x8/Chain x3x8

Cage Press
95x4x8

Machine Rear Delt Fly
30x4x15 w/1sec contraction each rep

Tri Cable Ext
55x4x12

Overhead DB Tri Ext
70x4x10
 
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