Sean's Powerlifting Journey

Sean1332

Sean1332

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Well, I just purchased a squat stand from bells of steel so this will open up more training days for me. I may shift to Meadows type stuff after the new year. Odin's Force maybe. Still trying to find his new one.

Now I just have to level out a platform for my wonky add back patio.
 
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SkRaw85

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You do strongman events as well or strictly powerlifting?
 
Sean1332

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You do strongman events as well or strictly powerlifting?
I did one strongman event. The only event I was able to complete was the keg deadlift, which somehow I won. Every other event I either couldnt finish or wasn't able to even start. It's something I'd like to do but not until they start having events closer to where I'm at.
 
tyga tyga

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i believe the "event" you're looking for is bodybuilding, yanno since you're lean and stuff now.
 
Sean1332

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i believe the "event" you're looking for is bodybuilding, yanno since you're lean and stuff now.
Not gonna lie, I looked into it. There's a natty bodybuilding show that's local. Then I stopped thinking about it-I don't want to shave and tan my body and I don't want to wear man panties and show my body off in front of an audience lol

But, I would really like the process of it all. Just not the stage part.
 
Hyde

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Not gonna lie, I looked into it. There's a natty bodybuilding show that's local. Then I stopped thinking about it-I don't want to shave and tan my body and I don't want to wear man panties and show my body off in front of an audience lol

But, I would really like the process of it all. Just not the stage part.
You are aware you can bodybuild and not compete, right?
 
tyga tyga

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You should do it.

Its the most stressful, lose sleep, stay hungry and watch strength deteriorate part of your life lul

However, if you do, do it, you will have competed in PL, Strongman and Bodybuilding... so basically a triple threat and therefore the king of the internet.
 
Sean1332

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You should do it.

Its the most stressful, lose sleep, stay hungry and watch strength deteriorate part of your life lul

However, if you do, do it, you will have competed in PL, Strongman and Bodybuilding... so basically a triple threat and therefore the king of the internet.
Lol @ king of the internet. Truth.

I rolled with Meadows programs for 6 months straight in a deficit and came back 50lbs lighter and still squatted 545x2 and pulled 600. I'm not sold that you lose all that much strength bodybuilding.

I want to. But I don't want to be half nekked on stage and shaved.

Is there a pale hairy version?

I looked at Odin's Force from Meadows. I'll be able to manage it with a backyard power rack setup for a couple of the days.

I just want to do everything combined into one.
 
Sean1332

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Ya **** what I was doing. I go on vacation in 2.5 weeks. Just going to bro it out until then.

Flat DB Press
60x4x8

Incline CG Swiss, Tempo
Up to 155x6

Pec Deck
40x3x15 w/15 sec hold on final rep of each set

Dual Rope Tri Ext
100x3x10

Incline DB Tri Ext
30x3x15

Standing Calve Raise
50x3x15, 5s pause in bottom, middle, and top every rep

I did bodyweight lunges between every set because I felt like it.
 
Sean1332

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What kind of person ever feels like lunges?!
#bootyqueen
I'm full blown #fitchick with lunges. Want to get warmed up for squats in 3 minutes? Do 3 minutes of lunges. Booty gains.
 
Hyde

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I'm full blown #fitchick with lunges. Want to get warmed up for squats in 3 minutes? Do 3 minutes of lunges. Booty gains.
Sean, the reason I have to warm up for squats is BECAUSE I can’t get into a proper lunge or squat position without pain yet
 
Sean1332

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Backyard Session

Meadows Row
65x4x15

Strict Deficit Barbell Row
135, 155, 165, 165x10

TRX "Rack Chins"
BWx3x10

Barbell Rear Delt Row
45x2x20 with 3 sec contraction ea rep

Barbell Curl 5330 Tempo
45x3x10

Hammer Curl 5330 Tempo
20x3x12-15
 
Sean1332

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Lying Leg Curl
10lb jumps x10s to 100x10

Leg Press
8s up to 6pps x8

Machine Split Squat
1pps x3x12

KB RDL
106eax3x12

Reverse Sled Drag
545x80ft
650x80ft
745x80ft
835x65ft

I'm glad I decided to drag the sled instead of doing leg extensions.
 
Sean1332

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Giant Sets
Incline DB Press/Machine Press/Cable Fly
55x3x10-12/50x3x12/35x3x15

CG Pulldown/DB Pullover/Rear Delt Machine
100x3x12-15/50x3x15/30x3x15-20

Straight Set
Cable Lateral Raise
20x3x8

Rest-Pause
Overhead Cable Trip Ext
100x15-9-5

Machine Curl
30x15-8-5

I'll log my 7yo's workout, too:
Half mile on the treadmill
Ninja moves on the punching bag
Prowler Push 90x80ft
Deadlift 55x2x5
NG Pulldowns 30x2x10
 
Sean1332

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Standing Leg Curl
30x4x10

No-lockout SSB Tempo Squat
335x5x6

1.5 Rep Front Squat Machine
3pps x3x8

SSB Sissy Squat Stand
155x3x15, 12, 10
BWx20

GHR
BWx4x12

Seated Calve Raise
20x3x20

Standing Calve Raise
25x3x20
 
Hyde

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I’m thinking you might need your own ninja moves on the punching bag. If you keep skipping them your training partner is going to pass you up on them.
 
Hyde

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I’m thinking you might need your own ninja moves on the punching bag. If you keep skipping them your training partner is going to pass you up on them.
 
Sean1332

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Busy week with exams and clinicals so I didn't take the time to log my last 2 sessions. Had a good pull day then push day.

I'm tired and lacked some motivation but I made a good session of today.

Giant Set: No rest between movements, 3 minutes between each giant set, 4 total

Lying Leg Curl 100
Leg Press 3pps
Deficit DB RDL 70ea
Walking Lunge 40ea

I didn't bother counting all the reps. First set I was around 15 reps and they slowly dwindled down. Slow and controlled.

Standing Calve Raise
20x8x10

Seated Calve Raise
10x100

Cable Crunch/Pallof Press
170x3x12/35x3x10
 
Sean1332

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I got my squat stand setup in my backyard so I did an upper body Gironda style session with it.

All 8x8 each exercise. 30 seconds between each set.

Band Assist Pull-up
Close Grip Larsen Press
Close Grip Pulldown
Band Resisted Push-up
Cable Tricep Pushdowns
Barbell Curl
Delt Raise

Nasty pump
 
Sean1332

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My last clinical of the semester was today. I was on a neuro floor so it was a lot of stroke and seizure patients. I got to end it on a high note by shoving a nasogastric tube down someone's nose. My last 2 finals are tomorrow, thank god.

Yesterday:

Squats
6's up to 500x6

Front Squat Machine
140x12
280x12
Drop-set
370x12
280x12
230x12

GHR
BWx5x10

Leg Ext/Standing Leg Curl
3x15

Today:

Close-grip Cable Row
12s up to 160x12

Neutral Grip Pulldown
140x4x10

Dumbell Pullover w/band resistance
60x3x15

Rear Delt Machine Row
100x3x15

Hammer Curls
30x3x10

Preacher Curl Machine
Up to 85x10 then drop set down plates

Chesticles tomorrow between exams
 
jswain34

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Sir, just swallow rapidly as I shove this tube horizontally into your nose hole. It will all be alright.
 
Sean1332

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And finals are donnnnnnne

Incline Hammer Strength Press
3/4 lockout, deadstop
(Weight each side)
25x20
50x15
70x10
90x10, 80x8, 70x8

Flat DB Press/Cable Fly
55x4x15/30x4x10+8 partials

Seated DB OHP
45x4x10

Lateral Raise
15x20, 15, 12, 10+10 partials

Seated Overhead DB Ext
60x3x15

Fat Handle Tri Ext
80x4x10-12
 
Sean1332

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BSS
135x3x8

Front Squat/Back Squat
225x4x10

Zercher GM
225x3x15

Single Leg KB RDL
25x3x20

Lazy home workout.
 
Sean1332

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Happy holidays. Back at it.

I'm currently in fat loss mode. I'm at 195, 15lbs up from when I stopped my last cut, and have held this weight steady for a while. I'll get back down to the low 180s and gradually build back up again.

I was torn between which Mountain Dog programs to run. I decided to go with Creeping Death 2.0. Basically PPLPPL. I'll split it up with more off days and have a 9-10 day training week.

Hammer Strength Row
145x4x8

Chin-up
BWx3x8

DB Pullover vs Red Band
55x3x10

Banded Shrugs
x3x12

Hyperextension
60x3x10

Dumbell Preacher Curls
30x4x8

DB Hammer Curls
25x4x8+5 partials

HLR
x4x15
 
Hyde

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Wait, if you just came from 180 why go back there to come back up again?
 
Sean1332

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Wait, if you just came from 180 why go back there to come back up again?
I'll rephrase it: I want to lean out over the next month or so. Number is somewhat meaningless.

And once I'm lean, I'd like to stay lean and slowly build from it. I'm currently not as lean as I wish to be.
 
Hyde

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I'll rephrase it: I want to lean out over the next month or so. Number is somewhat meaningless.

And once I'm lean, I'd like to stay lean and slowly build from it. I'm currently not as lean as I wish to be.
This makes much more sense. I too am leaning out, but much slower than you will I am sure.
 
Sean1332

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Push

Low Incline DB Press
60x4x8 @8

Incline Barbell
135x6
155x6
165x6
175x6 @10

Hammer Strength Press-Cluster Set
Up to 75ea x9, 6, 5, 3 @10

Machine Fly
50x3x8+10s hold on each 8th rep @9

Machine Rear Delt
40x4x15 @10

Cage Press
105x4x6 @9

Cable Rope Tri Ext
70x4x10 @9

KB Skullcrusher
25'sx4x10 @10
 
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Sean1332

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Lying Leg Curl
60x10
90x10
120x3x10
Drop-set
120x10
90x10
60x10

Squat
*3 second eccentric + pause
365x5x6
5% weekly increase on these

Bulgarian Split Squat
*Weight each hand
25x8
45x8
65x8
Drop-set each leg individually
*8 second hold at 3/4 on each final rep
65, 45, 25x8

Stiff-legged DL
*To 3/4 lockout w/5 sec eccentric
225x2x10

Standing Calve Raise
*3sec hold at top
20x3x10
*3sec stretch in bottom
20x3x10
 
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jswain34

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You nasty fukr...a BSS drop set 🤮
 
Sean1332

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It really was fucking nasty. Meadows even calls it the "Bulgarian drop set of death". You all should try it.
 
jimbuick

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It really was fucking nasty. Meadows even calls it the "Bulgarian drop set of death". You all should try it.
He has another Bulgarian death set in project collosus that sucks ass too. 90 sec. per leg (90 sec of work, so breaks don't count for your time) with 2 3 sec. pauses and a tempo.
 
Sean1332

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He has another Bulgarian death set in project collosus that sucks ass too. 90 sec. per leg (90 sec of work, so breaks don't count for your time) with 2 3 sec. pauses and a tempo.
Awesome. I'll look that one up and replace it for next week's leg press death set since I might be lifting at home.
 
Sean1332

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3 easier "pump" days now

Close Grip Low Cable Row
100x4x10

Prone Incline Supinated Lat Pulldown
(Search Paul Carter demonstrating these)
80x4x10

Facepulls to Chest
70x4x10

Stiffarm Pulldowns
55x4x8

Cross Body Hammer Curls
20x4x10

Barbell 21s
45x3 rounds

Rope Crunches
90x4 sets to failure
 
Hyde

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Awesome. I'll look that one up and replace it for next week's leg press death set since I might be lifting at home.
My wife was prescribed 10 rounds (after pause squats) of 4 weighted reps of BSS, then drop the Db and 20 seconds of AMRAP, then the other leg. Then she had to go push a sled, then rest 2 min. She made 8 rounds.

I gotta say, I love not bodybuilding I just hate doing that kind of stuff with legs. As bad as the moment is, it’s the DOMS I can’t stand.
 
Sean1332

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My wife was prescribed 10 rounds (after pause squats) of 4 weighted reps of BSS, then drop the Db and 20 seconds of AMRAP, then the other leg. Then she had to go push a sled, then rest 2 min. She made 8 rounds.

I gotta say, I love not bodybuilding I just hate doing that kind of stuff with legs. As bad as the moment is, it’s the DOMS I can’t stand.
**** that's so brutal! She's for sure a trooper for making 8 rounds. You shoulda done it with her!

I enjoy the moment, in a twisted way. I agree, though, the DOMS suck. Im sore as hell now.
 
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