Sean's Powerlifting Journey

tyga tyga said:
That’s how it starts.. first rear double bicep then rear lat spread and before you know it your quarter turning in the mirror hitting side chest poses. Let the inner bodybuilder come out and do a show my dude lol
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Hey I love my side chest! Kinda hides my enormous waste and makes my arms look decent.
 
Sean1332 said:
Meadows Rows
65x12
75x10

Band Asst Chins w/ slow eccentric
x3x10

Cable Stiffarm Pulldown
60x2x10

Single-arm Supinated Pulldown
60x2x10

NG Prone Incline Row
85x12
Drop-set
100x8, 75x11

I didn't bother typing out the warmup sets. Everything was to failure today.

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Lookin lean and mean, and strong to boot!
 
Thanks for the ego boost, homies. I secretly want to be bodybuilding level shredded.

I picked up a pulling sled from Dick's today and did some light cardio during a class break.

I put on a 45 and went down and back my yard 5 times each of the following:
Forwards
Backwards
Crucifix
T3 Raise & Facepull

Quarter mile maybe. All the time I had. Felt good.
 
I would not pursue bodybuilding level shredded unless you get on TRT. It will cost too much muscle after a certain point. You are pretty lean now right? 14% you said? Where would you like to get to?
 
Hyde said:
I would not pursue bodybuilding level shredded unless you get on TRT. It will cost too much muscle after a certain point. You are pretty lean now right? 14% you said? Where would you like to get to?
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Just saying I want to, not that I would. When I got lean before, that was hard as **** to maintain. However, at some undeterred point in time, I do want to see what I can do. Like you said, it'll come at a cost. I'd need a bit more muscle mass on me first.
 
Sean1332 said:
Just saying I want to, not that I would. When I got lean before, that was hard as **** to maintain. However, at some undeterred point in time, I do want to see what I can do. Like you said, it'll come at a cost. I'd need a bit more muscle mass on me first.
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I just know that most natural builders stay pretty lean most of the year, but there isn’t a huge variation in bodyfat or Bodyweight at contest or in off-season usually because they don’t have the assistance to do anything haphazardly.
 
Drag Curls
55x3x12

Prone Incline BB Curl
50x3x10

Seated Hammer Curls
20x3x12

Dual Rope Tricep Pushdown
50x3x10

Dual Handle Pushdown
35x3x12

KB Tri Ext
18x3x12

Neck workInvalid Link Removed
 
Hyde said:
I just know that most natural builders stay pretty lean most of the year, but there isn’t a huge variation in bodyfat or Bodyweight at contest or in off-season usually because they don’t have the assistance to do anything haphazardly.
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Assistance will be there when I decide to get dick skin lean
 
Yah dude. You are pretty friggin diced.
 
Double
 
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10min sled drag, forwards & backwards w/70lbs

Lying Leg Curl
57.5x10
Drop-set
57.5x10
40x6
+10 partials out of the bottom

High Bar & Narrow Squats
340x10 @ 7
390x10 @ 9.5

Platz Squat Cluster Set
340x10 - 7 - 4

SLDL-Slow eccentric, 3/4 lockout
275x10
275x9

Slo-Mo Front-foot Elevated Split Squat
115x2x10

Calves

Focusing on muscle intention and M-M connection. Slow eccentrics. Slight pauses. Etc.
 
Sean getting waterboarded later in life “hahaha, you call this torture? I have done slow tempo split squats.”
 
Feet-elevated Ring Pushups
+25x10@7
+50x10@10

Incline Bench Press
175x8@6
185x8@8
195x8@10

Ring Flyes
BWx3x8

Assisted Dips/Prone Incline Rear Flyes
Red Band x3x12-15/20x3x20

Prone Incline Lateral Raise
12.5x3x15

Landmine Press
50x3x8
 
The gymnist rings are making an awesome replacement for dumbells. Flyes are hard as **** but the pushups I prefer over dumbell work I think. Invalid Link RemovedInvalid Link Removed
 
Resolve10 said:
Was going to ask earlier how you set up the weighted push ups, set up looks legit!

I've been doing them on a small box when using my vest so that it doesn't interfere with range of motion. Sick pump on the rings.
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Thanks! I'm looking into vests-they're a great idea. Just not sure if I want to splurge yet.

I was going to use bands as resistance but they didnt offer enough resistance or feel right. Otherwise, I would have taken some time beforehand to rig something better up. I just slung the chain around and it happened to work. Like you said, ROM interference. It tapped the ground at the deepest point so I got lucky. I'm going to play around this week and see what other options I have. They felt great!
 
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Meadows Row
70x12
80x8

Banded Chins
3x12

Pullover
65x2x10

Rackpulls
405x4x8

Incline BB Row
(85x12) x12
(100x8, 75x11) x8, x

Calves & Neck
 
Judging by that last pic, you’re under 14% Bf, no? Idk, never been a good judge of BF %, just seems under 14% to me.

Nice pickup on the sled!
 
aaronuconn said:
Judging by that last pic, you’re under 14% Bf, no? Idk, never been a good judge of BF %, just seems under 14% to me.

Nice pickup on the sled!
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Smoke & mirrors with a pump and backyard lighting, possibly. Though, had I stepped on the SECA scale in the morning & completely nude, maybe the results could have been more accurate.

And it is! I don't log it but I mess with it every day. The kids enjoy riding on it and pulling it themselves.
 
Drag Curls
55x3x15

Prone Incline BB Curl
50x3x12

Hammer Curls
20x3x10 (3x8)

Dual Rope Tri Ext
55x3x10

Dual Handle Pushdown
40x3x12

Seated Overhead Tri Ext
45x3x10

10 trunk rotations each side w/ 40lbs on the sled across my backyard supersetted one each way between every set of abs.

Cable Crunch
80x5x10

Toes to Bar
3x10

Hanging Leg Raise
3x10

TRX Fallouts
5x10
 
10 minute sled drag, forwards and backwards, with a 45 and a 5yo

3" eccentric throughout the day

Lying Leg Curl
55x2x10
55x10, drop to 35x10, + 10 partials, then a 10 sec iso-hold

Squat
345x10
395x10

Platz Cluster-20sec between sets
345x10, 7, 5

SLDL w/ 3/4 lockout
285x10, 10

Slo-Mo Split Sq
115x2x12

Standing Calve Raises
40lbx100 total
 
“With 5 year old”

That 3/4 lockout on the stiffies had me cringing tho. 3 sec eccentric and no moments of respite
 
5 minute sled drag warmup w/25lbs doing face pulls, rear delt rows, and tri extensions

Ring Pushups (Replacing decline dumbell press)
+50x8
+50x9, drop to +25 x7

Slight Decline Bench
180x8
200x9

Cable Fly Cluster-20s between sets
35x10, 8, 4

Ring Dips
x10, 8, 8

Duffin Upright Row
26x3x25

DB Side Partials
25x3x20

Incline Front Delt Raise
12.5x3x10

10 minute empty weight crucifix sled drag, forwards & backwards
 
Meadows Row
75x12
Drop-set
85x8, 60x7

Banded Chins
x15, 13, 12, 12

Cable Stiffarm Pulldown
70x2x10

Rackpulls
455x4x6

TRX Rows
2x15

Yesterday I did a mile sled drag in my backyard with 25lbs on it. I'm about to do another mile now. Easy low intensity activity.

Might drive into New Orleans on Sunday for a leg day at my gym.
 
Standing Leg Curl
40x2x10
Drop-set
40x10, 30x7 + 10 partials then 10sec isohold

High-Bar Narrow Stance Squat
*3s eccentric w/ quick pause on my calves
365x10
405x12

Leg Ext Drop-set
*1sec isohold each rep
175x10, 135x10, 85x10 w/ 10s isohold on final rep

Leg Press Drop-set
*3sec eccentric, Israetel style
5pps x6, 4pps x6, 3pps x6, 2pps x10

DB RDL
*3sec eccentric, 3/4 lockout
140x3x8

Slo-Mo Front Sq Machine Rear Lunge
1pps x2x12

Half-mile walk with a 40lb KB trading off each side every minute or so
 
I got bit by the powerlifting bug by being back in my gym today. My campus opens back up in July which means I'll be near that gym more often. July to my meet in October is 12 weeks. Perfect prep length.

I'm considering following a Barbell Medicine template but am still reading around some. I'm also unsure of competing at 181 or 198 and wraps or raw. Right now I'm leaning towards 198 and am 50/50 on raw vs wrapped
 
Do you want to lift more weight or is it about a PR in a weightclass/gear combo? That’s all you have to ask yourself. Do what intrigues you most!
 
Sean1332 said:
I got bit by the powerlifting bug by being back in my gym today. My campus opens back up in July which means I'll be near that gym more often. July to my meet in October is 12 weeks. Perfect prep length.

I'm considering following a Barbell Medicine template but am still reading around some. I'm also unsure of competing at 181 or 198 and wraps or raw. Right now I'm leaning towards 198 and am 50/50 on raw vs wrapped
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198 sleeves.
 
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