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Sean's Powerlifting Journey

Hey not to change the subject off the awesomeness of u putting yourself back together but how did u ever make out with the insert thing for your feet ?
 
CLOSE to being healthy. My shoulders still suck but I'm able to control it now.

Dmax, I found some at Dick's made for flat-footed people. We'll see how it goes.
 
Squat Deload

Warmup
The Usual

Squat
135x10
225x8
315x3
405x1
455x1
495x1 + Wraps & Belt
525x1
455x1 - Wraps

Traveling Lunges
45x2x10

UniLat DB SLDL
(or one legged dumbbell good morning...)
50x2x10

Some hip crap with the bands.

Today's plan was low RPE singles and to wear wraps just to start relearning the groove. I won't be wearing them for anything under 550 lol Sucked.
 
I love that 525 is low for u lol RPE of hmmm let me think 1.5

Edit:want to elaborate on my comment I think is shows how we as lifters can move past the mental barrier of Damn that felt heavy
 
525 is a deload??

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haha well it was with wraps so RPE is lower than me hitting it without wraps. One single of 80% of an October wrapped 1RM. That, and pretty much zero volume this session.
 
Duramaxhd said:
I love that 525 is low for u lol RPE of hmmm let me think 1.5 Edit:want to elaborate on my comment I think is shows how we as lifters can move past the mental barrier of Damn that felt heavy
Click to expand...

I agree on the mental barrier. Constantly evolving. 625 on squats and 5 wheels on deadlifts. For bench, it's every time I lay down on the pad lol
 
So, following Dmax's step with the Rennasaince diet here..

I called today Moderate, and took in 3585ish. 1.5g cho per lb/bw in carbs, shy over 1g for protein and the rest were fats. Tomorrow will most likely be the same. Saturday will be a no-lift day with 2550cal (with 0.5g cho/lb)

I hate holding stretches because I'm fat and it makes me tired but I held one for 5 minutes and made something in my hip finally release. Holy difference.

Super Nova ball is awesome, too. Worked something out of my ITB. Boom. No more knee pain.
 
Super nova is goat hip area

I feel your pain on holding stretches. I freaking hate it. Always have.
 
Sean1332 said:
Pretty much. More drastic of a calorie balance though. My heavy days will be around 4k.

The book has a crap load more details but I need to nail down the shifting calories first.
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The hardest part for me will be the timing aspect already been shifting calories for 2 years
 
You need to get some of that Tiger's Blood - you'd already have the record if you had some of that. Look what it did for Sheen!
 
We'll see with the diet. I'm all over the road with it lol Stayed between 215-225 for a year at least.

Woke up 6:05. Began lifting at 6:15.

Half-Kneeling Landmine Press/Pullaparts
50x3x8/3x15

Meadows Row
90x10
90+Resisted Micromini x2x10

Bi/Tri
3x15

Rear Delt Flys
20x3x15

YTALW's
 
Nice. What,do u practically sleep in the squat rack or something? It takes me an hour just to get myself out my house. Woke up at 430, it's 530 and still haven't left.
 
Sean1332 said:
I'm on duty at work lol The gym is directly below my room.
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Lol I know man. I just can't wake up like u and pick up weights that easy is all I'm sayin. Gotta do my morning routine first, wake up, take a piss, take a ****, look through social media.. U know
 
Been doing the RP diet principles myself with a bunch of guys from the gym. I'm on a maintenance phase and still getting crazy strong and leaning out. Another BodPod in a few weeks too. ;)
 
Sean1332 said:
Pretty much. More drastic of a calorie balance though. My heavy days will be around 4k.

The book has a crap load more details but I need to nail down the shifting calories first.
Click to expand...

I must be one of few who prefers his high cal/cheat meals the day before heavy lifts as opposed to the day of. I always felt like crap eating my high cal/carb days the day of.
 
Duramaxhd said:
bolt10 did u get your calorie numbers off the chart
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No. They were too low for me. I've tweaked it, but the percentages and determinations for what type of day is the same.

For example I go 2.5g/lbs of carbs on high days but I use the same percentages around my workouts that they lay out.

I did start with the chart but my weight dropped so I had to taper up for maintenance. :)
 
bolt10 said:
No. They were too low for me. I've tweaked it, but the percentages and determinations for what type of day is the same.

For example I go 2.5g/lbs of carbs on high days but I use the same percentages around my workouts that they lay out.

I did start with the chart but my weight dropped so I had to taper up for maintenance. :)
Click to expand...

So it's best to start with the chart and make adjustments from there. What I figured.

How long before u notice a weight shift with the ones provided
 
bolt10 said:
No. They were too low for me. I've tweaked it, but the percentages and determinations for what type of day is the same.

For example I go 2.5g/lbs of carbs on high days but I use the same percentages around my workouts that they lay out.

I did start with the chart but my weight dropped so I had to taper up for maintenance. :)
Click to expand...

Where is this book and how much is it?
 
Duramaxhd said:
So it's best to start with the chart and make adjustments from there. What I figured. How long before u notice a weight shift with the ones provided
Click to expand...

I weigh in twice a week and when weight was down for three consecutive measurements I bumped up. It was like 2 weeks into it I noticed, but I kind of expected it because my training volume is pretty high right now.
 
Got it, thanks for the insite
So far I like it but I need to be a little more consistent so I can take full advantage of the process
 
Duramaxhd said:
Got it, thanks for the insite So far I like it but I need to be a little more consistent so I can take full advantage of the process
Click to expand...

Ya it wasn't a huge change for me as I already was really close to this. I tweaked my diet with the percentages they used a bit and some timing of meals, but I really like it so far.
 
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