Sean's Powerlifting Journey

Band Facepull
Red x2x50

Bench
Pinky on ring
95x4x25
135x5
155x5
170x2
185x4x2,
185x10
Index on ring
175x2x8, x6

Band Fly
Reds x3x15

Barbell Skulls
6s up to 85x6 then 65x2x8

TRX Tri Ext/Seated Laterals
x3x12/10x3x20
 
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Upper Back

TRX "Rack Chins"
Seated Row
Stiff-arm Pulldowns

Incline DB Curls
Hammer Curls

Weight is still trending downwards. I'm in a sweet spot with the diet. Increasing food volume as much as I can and I feel full for most of the day. My pre/post calories/macros have remained unchanged so that helps the sessions a lot. Maybe another week or two and I'll reverse out of it.
 
Powerlifting seems fun . The routines are way different and I’m thinking about incorporating some of it.

What do you guys think of 5/3/1
 
Iwilleattuna said:
Powerlifting seems fun . The routines are way different and I’m thinking about incorporating some of it.

What do you guys think of 5/3/1
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Huge fan of 5/3/1, its what I used as an intro to strength training (ie. Not just “working out”).
 
I honestly don’t remember what the accessory template was anymore, i think it was some guy’s last name. But what is now referred to as “Simplest Strength” on the blackironbeast dot com 5/3/1 calculator looks similar.
 
I honestly don’t remember what the accessory template was anymore, i think it was some guy’s last name. But what is now referred to as “Simplest Strength” on the blackironbeast dot com 5/3/1 calculator looks similar.
 
Iwilleattuna said:
Powerlifting seems fun . The routines are way different and I’m thinking about incorporating some of it.

What do you guys think of 5/3/1
Click to expand...
Agreed with everything jswain said. 5/3/1 is great for strength training and can also be great for hypertrophy purposes. Just find an assistance template that you find interesting and commit to it. You'll find a ton of templates online and you can probably find a free pdf of all of the ebooks. Beyond 531 has a ton of different options.

I have a meet in May and my training is a bit all over the place but after next week's deload, I'll tighten things up some.
 
Iwilleattuna said:
Powerlifting seems fun . The routines are way different and I’m thinking about incorporating some of it.

What do you guys think of 5/3/1
Click to expand...

Don’t do it; you’re about to enter a world of pain....we all have our scars lol

5/3/1 is great because it’s versatile. Very easy to use any of the templates, or just use 5/3/1 to program your big lifts with and do all your own bodybuilding stuff around it.
 
Anderson Squat
405x8 singles every 30s

Pin Squat
315x2x8

Deadlift-30m timer
545x21 singles
8 hook, 8 o/u, 5 strapped

Good Mornings
135x50 reps across 3 sets

Cossacks Squats
135x2x8

Backyard deadlifts again. I'll probably feel this.
 
Squat Deload

Front Foot Elevated Rear Lunge
Single Leg KB RDL
Goblet Squats
Hip Airplanes
x3

Squat
135x5
225x5
315x5
405x1
455x4x3
+light wrap
495x3

Zercher GM
225x5x8

Barbell Row
135x8
DC Style R/P
135x18, 8, 4

Traveling Lunges
95x3 trips down and back in my backyard

s/s

BW Split Squats
 
Neutral Grip Pullups
BWx3x10

Incline DB Press
55x25
60x2x20

Bench
190x4x2, x8

Close Grip Swiss Bar
Rest-Pause
125x15, 7, 4

Then more back volume. Cable rows and machine rear delts. Maybe 200 reps between the 2.
 
Iwilleattuna said:
Powerlifting seems fun . The routines are way different and I’m thinking about incorporating some of it.

What do you guys think of 5/3/1
Click to expand...

Weird you said that. I’m catching up on reading all the logs and just saw your most recent posts and was thinking you could do some damage in your weight class. You’re already strong and it’s evident with your build that some serious weight could be hoisted if you trained it. I think it is a noble experiment!
 
SkRaw85 said:
Weird you said that. I’m catching up on reading all the logs and just saw your most recent posts and was thinking you could do some damage in your weight class. You’re already strong and it’s evident with your build that some serious weight could be hoisted if you trained it. I think it is a noble experiment!
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I 2nd this
 
Honestly I appreciate that guys. I’ve always loved the big compounds , especially deadlifts. Coming from two experience Pl’ers like yourself, that means a lot. Never thought about how it would fair out at my weight class either and I’ve gotten my squat form much better.

If I decide I’ll need a lot of help
 
Iwilleattuna said:
Honestly I appreciate that guys. I’ve always loved the big compounds , especially deadlifts. Coming from two experience Pl’ers like yourself, that means a lot. Never thought about how it would fair out at my weight class either and I’ve gotten my squat form much better.

If I decide I’ll need a lot of help
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Number 1 thing is to do it for yourself, because you want to, competitive or not. Guys hold themselves back from competing because they don't think they're strong enough when honestly, it doesn't matter. You'd do well, man.
 
Sean1332 said:
Number 1 thing is to do it for yourself, because you want to, competitive or not. Guys hold themselves back from competing because they don't think they're strong enough when honestly, it doesn't matter. You'd do well, man.
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Nailed it. Helps that the atmosphere is fun as well (id even go on a limb and say better than bbing).
 
Resolve10 said:
Ugh it has been way too long since I competed. I'd love to again, I should look for some meets.

I don't want to bench though.
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Just do what I'm going to do and take a 1st attempt bench and move on with the meet lol **** bench. Why isn't there a squat/pull category?
 
CAT Squats
375+90chain x6 triples w/30sec rest

30minute Deadlift
525x8
525x5 triples
525x20 singles

6 Round Circuit
Prowler lunge(?) high handles
Prowler lunge low handles
GHR
Reverse Hyper

Jumps, just because someone else was
Worked up to a 4ft kneeling to vertical jump

I just deep lunged the prowler to push it and it lit up my thighs
 
Wtf is wrong with you? Walking lunges & prowler pushes are both things people despise because theyre too much hard work and then you just go and make some masochistic **** up and combine them?!
 
Wide-grip Pullups
BWx4x6

Rest-Pause Close-Grip Spoto Press
155x16, 7, 4

High Incline BB Press
145x3x8

BB Shrugs
TRX Row
TRX Tri Ext
DB Curl
TRX Crunches/obliques
 
Lying Ham Curl
80x4x12

Squat w/wraps
575x1
555x5

Squat w/o wraps
405+90 chain x5x5

Comp Bench
225x1
215x5
195x5x4

Incline DB
60x8
62x8
70x3x8

Low Cable Row
70x5 sets

Toes to bar
5x5

High freq now
 
2 plates on the bench followed by 215x5 - things are on the up and up!

And strong squats per usual.
 
Hyde said:
What’s your best floor deadlift, and what did you pull last meet/last time you maxed?
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Meet 620 2015
Best Gym 635 2016/217

Last meet 617 but shoulders were too far forwards

I have no idea where I'm at. I've been able to get ample volume in the 85-90% range with that 30min deadlift **** I had been doing. Wednesday I'll be hitting a single @ 8 so that'll give me a better feel. Sumo is hard to gauge. It either moves great or it doesn't move at all.
 
I can’t believe you can pull that kind of volume with only 100lbs less than your current 1RM. I could probably pull at least 585 any given day right now yet there’s no way I could handle 495 like that!!!
 
DL
585x1
545x5
475x5x5

Incline Buffalo Bar 2ct Pause
182x4
172x4
162x4

Belt Sq
515x3x8

Chin-ups
BWx5x8

3 sets each:
Cable Bi Curl
s/s w/
Cable Tri Ext

3 sets each
Hanging leg raise
Cable Crunch
Half-kneeling pallof press

585 felt like a heavy first attempt but too conservative for a 2nd. 92%?
 
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Officially waking up in the morning weighing 181.

SSB Sq
w/o wraps 515x1 @8
w/ 565x1 @8.5
w/ 515x4 @8
w/o 385+90chain x2x4

Spoto Press/1" Pause
20lbs jumps up to
205x5 @9
195x2x5

DB Bench
50, 55, 60x10
62x2x10

Prone Incline Rear Felt Row
30lb KBs x reps x sets scattered throughout

Then this
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I always wonder what numbers Casey could have put up if Crohn’s hadn’t got ahold of him. A very strong dude.
 
My school canclled campus classes Hopefully things open back up before my next clinical rotation. My kids schools have also closed.

Fortunately, I have my backyard gym, Body Doc's gym, and the commercial gym I'm a member of said they're going to remain open. I thought it was cool of the commercial gym to stay open-they said they wanted people to remain fit to protect their immune system (and to protect their revenue I'm sure lol)
 
The private gym we train at is staying open & the volume of people coming in will be low likely during the shutdown period likely coming, so I am happy about that. If that closes I have a 185lb Cerberus sandbag here at home to clean, carry, & press, and dbs from like 15-40lbs plus some bands, so I should be able to get some work in. And if the old lady who has our stones will let me in her garage, I’ll have all the atlas stones I can handle lol.
 
Mid-shin Rack Pull
545x1 @8
495x4 @9
455x2x4

Paused 3-board
255x1
235x3
Drop sets for 15, 12, 10 reps

Pendlay
10lb jumps x10 up to 185x10

Curls
Suitcase holds w/135
TRX crunch
Toes to bar
 
Talking out loud. Considering bailing on the meet. I'm not sure if it's worth the space it occupies in my mind. My kids are out of school for a month. I have the means to train for it but not sure if it's worth the hassle logistically. It'd be easier to just bro it out with some Meadows.
 
I mean if it’s the difference between enjoying the month with your kids or being stressed out over a meet then I would shelve it for now. Always going to be more meets. Or if having the kids at home means you will be more stressed and likely won’t do well I could see that being a consideration.

I was going to try to do something early July, but I am definitely not going to hop on a cycle until the Wuhan Flu has had a chance to run it’s course. Just going to be that half-natty life for now. I have gotten ongoing sinus bugs at the end of the last 2 comp preps from the stress of orals and peaking. Didn’t affect my strength any, but immune system definitely was compromised.
 
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