Sean's Powerlifting Journey

Commercial gym session

Low Incline Dumbell
70x8 @ 7
80x8 @ 10

Incline Barbell
180x8 @ 7
200x8 @ 10

Everything else to failure/near failure. Slow tempos. Strict strict strict.

Foot-elevated Stretch Pushup/Prone Incline Rear Delt Raise
BWx20, 18, 15/20x3x20, swings when I hit failure in order to meet 20

Machine Fly
90x12, 85x12, 80x12

DB Lateral
25x2x8
20x2x8

Seated DB OHP
60x3x8

Skulkcrushers
60x3x12

Cable Rope Ext
30x3x8

Toes to Bar
4x10
 
Seated Leg Curl
25x20
55x20
70x4
85x15 @10 followed by 2 more sets of 85x15, taking however many pauses I needed to hit 15

High-Bar/Narrow Squat
135x5
225x5
315x5
405x8
435x8
455x8 @9.5

Slow Dumbell Reverse Lunge
35x6
55x6
75x8 drop to 55x8 drop to 35x8

Hack Squat Pyramid
6 reps per set, adding a plate each side each set up to 4 plates a side then going back down to 1 plate. Only rest was to load/deload plates

3/4 Lockout DB RDL
150x3x8

Hypers
2x15
 
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Fell off the wagon logging. Started pull/push/legs today for the next month. Then I'll have a week of vacation, a week to ease back in, and a 12 week meet prep. 198 w/o wraps most likely. If I end up walking around a consistent 190 the entire prep then we all know I'll water cut to 181.

In a slight deficit, PSMF on off days. Increased my NEAT and been getting 12-15k steps total. Walks, sled drags, KB walks/carries, bike rides.

Pull day. Strict, 1s hold on the contraction.

DB Row
85x4x8

Chins w/ 2s eccentric
BWx5x8 then a set of 5 to make 50

Prone Incline DB Row
60x4x12

Kneeling Cable Rope Pulldown
50x4x10

Zercher GM
225x2x10

EzBar Preacher Curl
10s and a 5 each side x4x12

Hammer Curls
25x4x10

Toes to bar
Cable crunch
Half kneeling anti-rotation press
 
Flat DB
10lb jumps x8 to 90x8

Incline BB
20lb jumps x10 to 195x10

HS Press
65x3x10

Machine Fly
50x3x10 + 10 partials on final set

Machine Rear Delt
30x4x20

Lateral Raise
25x4x8

Cable Tri Pushdown
45x4x10

Overhead Cable Tri Ext
40x4x10

KB Carry 40ea hand x5 min
Crucifix sled drag x5 min
Bottoms-up KB Carry 25x5min alternating each side
 
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Seated Leg Curl
115x4x8

Comp Stance Squat
405x8
455x8
475x8 @ 9
405x8

Leg Press
Plate per side x8 reps until 4 plates each for 8, then right after I dropped the weight in half and repped out 22

Slow Eccentric Hack Squat
3 places each x3x10

Standing Calve Raise
65x4x10 slow, deep stretch, held contraction

Toes to bar 4x12
Cable crunch 80x3x15
Pallof press 25x3x8
 
Sean1332 said:
Undetermined. Possibly a template from Barbell Medicine. Possibly my own **** (concoction of Mike Israetel and Greg Nuckols principles).
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I think there’s a lot to be said for tweaking things based on what you know has worked for you in the past. If it worked well, and there aren’t a lot of new different variables now and you believe in it, it’s probably going to work fine again.
 
Pull

Chin-ups
BWx18, 12, 8, 8

HS Chest Supported Row
*Horizontal handles
70x4x8

DB Pullover
75x4x10

DB Shrugs w/2s hold
55x4x12

EZ Bar Reverse Curl
45x4x15

Hammer Curls
15x4x15

Hammer curls were done dangling my arm off the back of the preacher curl bench, using a thumbless grip and contracting hard. Best I've been able to ever feel hammer curls.

Cals around 2500.

Pancakes or oats/Greek yogurt, ham, turkey bacon for breakfast.

Post workout is usually chicken and rice.

Dinner is chicken and baked beans or chicken pita pizzas (I'm still hooked on them at 200cal a pizza). When I want more fat, steak tacos. I kinda rotate through all of these throughout the week.

Meal 4 will be another chicken breast or protein pudding/cheesecake.

Some sort of fruit pre and post workout. Various veggies/greens. I can easily tailor all this between 1800-2500cal. Sugar free sauces and sugar free Jell-O for the win. Pretty low fat for now. I'll raise calories in July via fat increase.



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Short but pumpfull push day.

Incline Smith Machine
"135" x 25
155x20
165x15
165x10

Narrow Handle Pec Minor Dip/Wide Handle Dips
BWx4x8-10/BWx4x9-12

Bent Over Rear Delt Raise/Laterals
8x4x30/12x4x15-20

Single Handle Tri Pushdown
25x5x8

Lying KB Tri Ext
15sx4x12
 
Leg pump day

SLDL superset w/ Lying Leg Curl
405x4x10/70-90x4x10

Leg Press
200x20 piston reps
+50x5 tempo & 15 piston
+20x10 tempo & 10 piston
+10x15 & 5

Slow-mo Smith Machine Rear Lunge
"95" x4x8

Seated Calve Raise
20x6x15

10 min sled drag/pull and 10 min 40lb suitcase carry
 
Sean1332 said:
Eh, 10 min going back and forth each hand wasn't terrible. 10-min per hand would be terrible. Honestly, the Smith machine lunges were the worst part of the day.
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Apparently I am really dumb, because I legit imagined you spent all 10 minutes on one hand only for some reason. I am belly-laughing as I type this.
 
Hyde said:
Apparently I am really dumb, because I legit imagined you spent all 10 minutes on one hand only for some reason. I am belly-laughing as I type this.
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After reading what you wrote you had me convinced of the same, lol. Couple of dumbasses over heeyah’.
 
Friday Pull

DB Row
85x4x10

Assisted Chins
55 reps over 4 sets

HS Row
90x4x8

Single-arm Pulldown
55x4x10

Hyperextension
90x3x10

EzBar Curl
65x4x8

EZ Bar Reverse Curls
45x4x10
 
Today's Push

Flat DB
10lb jumps x8 to 90x10

Incline BB
135x10
155x6
175x6
205x6
215x6

Wide Grip Dips
BWx3x12

Incline DB Fly
40x3x10 +6 partials from the bottom on the final set

Over & Back Press
80x4x8

Machine Rear Delt
40x4x25

Dual Handle Cable Tri Pushdown
45x4x10

Seated Overhead Cable Tri Ext
30x4x10

Squats tomorrow
 
Lying Leg Curl
90x3x15

Squats
495x3x8

High & Wide Leg Press
4 plates each x3x10 w/ slow eccentric

1.5 Rep Hack Squat
3 plates each side x3x8

Calves
Toes to bar
 
Pull

Supinated EZBar Seated Low Cable Row
100x4x12

Wide Grip P/U
BWx4x8

Strict Barbell Row w/1s hold
-used 25s and stood on a plate
145x4x8

DB Shrugs w/2s hold
65x4x10

Barbell Curl
5s eccentric, 1s contraction
50x4x10

Hammer Curls
30x4x10

McGill 3
25min stairstepper
 
Light Push

Smith Incline
10lb jumps to "215" x8

Flat DB Fly/Wide Dips (3/4 lockout)
40x4x8/BWx4x8

Tri-set
Prone Incline Rear Delt Raise
25x4x12
Prone Incline Front Raise
10x4x10
Standing Lateral Raise
10x4x10

Single Arm Cable Tri Ext
20x4x10

Close Grip Swiss Bar Press
145x4x8

10 sprints on the walk home
 
SLDL superset w/ tempo walking lunges
405x4x12/35ea x4x enough

Platz Style Hack Squat Drop-set
-elevated heel, heels 1" apart
330x15
-50x8
-50x6
-50x7
-90x14 partials/piston reps out of the bottom until I couldn't get back up

Seated Hamstring Curls
-1s contraction
85x15
80x15
75x15

Calves
Cable Crunch
Pallof Press
Toes to Bar

Diet is still around 260/260/55 on lifting days and tomorrow will be another 800cal day. Weight is 195 and I'm still fairly lean.
 
Hyde said:
What are you largely doing for protein sources?
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16-24oz of chicken
1 scoop of protein powder mixed into something (kodiak cake mix, oatmeal, pudding mix) with some PB powder sometimes
Chicken sausage or ham
Fairlife
Greek yogurt

Sam's has a 10lb bag of frozen chicken breasts for $1.88/lb and some good ass chicken sausage.

Late breakfast (preworkout)
Kodiak cakes w/half scoop protein fairlife, maybe an egg
Chicken sausage or ham w/ pepper/onion
Fruit

Post
Chicken
Carb source- rice, rice pasta, maybe sandwich bread
Fruit

Meal 3
Chicken
Bigass salad w/avocado salsa
Beans

Meal 4
Repeat of 3 or I'll make a protein powder type dessert and use this egg white/fiber granola I have

If I have cals leftover, I try to use them as a snack between post workout and meal 3.

Tomorrow will be 800cal of grilled chicken lol
 
Thank you for the legit breakdown; that’s exactly what I wanted. I kinda hate chicken breast, but I could probably eat it in a cut for a couple meals per day I think.

I have never done a very low fat diet, but it seems like that’s the best setup with limited calories if strength training is still a priority. After this meet I am thinking about bringing bodyfat down again.
 
Hyde said:
Thank you for the legit breakdown; that’s exactly what I wanted. I kinda hate chicken breast, but I could probably eat it in a cut for a couple meals per day I think.

I have never done a very low fat diet, but it seems like that’s the best setup with limited calories if strength training is still a priority. After this meet I am thinking about bringing bodyfat down again.
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Welcome, man. I agree about chicken breast but I grill it 90% of the time which automatically helps and I like finding new seasonings and sugar-free sauces. Ginger seasoned grilled chicken with G Hugh's sugar free sweet chili sauce over rice and some veggies had been one of my favorites.
 
I’ll tell you guys this; smoking chicken will change your life. It’s not even the same meat as grilled chicken. If you have the means, I’d urge you to buy a pellet grill/smoker. It’s a game changer.
 
Swanson52 said:
I’ll tell you guys this; smoking chicken will change your life. It’s not even the same meat as grilled chicken.
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Ive got one of Cameron’s stovetop smokers to hold me over til I get my own place with a porch & then ill be getting myself a legit one. I agree with your assessment.
 
jswain34 said:
Ive got one of Cameron’s stovetop smokers to hold me over til I get my own place with a porch & then ill be getting myself a legit one. I agree with your assessment.
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I have a Green Mountain, and I don’t even use my grill anymore.
 
Agreed. I used to have a smoker and smoked BBQ is my favorite food of all. Im glad y'all brought that up. Father's day and my bday is coming up. This is obviously a priority
 
Sean1332 said:
Agreed. I used to have a smoker and smoked BBQ is my favorite food of all. Im glad y'all brought that up. Father's day and my bday is coming up. This is obviously a priority
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I have the Green Mountain Daniel Boone and it might be my favorite thing ever. The WiFi sucks so I don’t use it, but other than that it’s flawless. I use it 3-4x/week. I found it on fb marketplace; a dude that had never had smoked food bought it, used it once and decided he didn’t like smoked food. You know, instead of trying it at a restaurant. 🤷
 
We can’t grill anymore because the raccoons we feed go wild for the grease smell and spend all night getting into it. But when we move right after the meet I can probably get back to that. Grilled chicken is so much better than baked or boiled.

Crockpot is honestly too much hoopla for me.
 
Hyde said:
We can’t grill anymore because the raccoons we feed go wild for the grease smell and spend all night getting into it. But when we move right after the meet I can probably get back to that. Grilled chicken is so much better than baked or boiled.

Crockpot is honestly too much hoopla for me.
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Who uses crockpots anymore when the Instant Pot exists! I hear ya, though.

And a grill makes a perfect moving-in gift!
 
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