Sean's Powerlifting Journey

Sean1332

Sean1332

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Comp Bench Press
210x3 @ 6
CAT
185x6x3
185x7 @ 7

Low Incline DB Press
65x15, 12, 12, 10

Prone Incline DB Rear Fly
15x25, 20, 18

Seated DB OHP
60, 65, 70x8

Cable Tri Pushdown
110x4x10
110x10, 85x6, 50x10

Pronated DB Curl
25x4x12

Hammer Curl
15x2x15+10 partials from the bottom
 
Sean1332

Sean1332

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Paused SSB Squat
425x3x6

SSB GM
245x2x8
205x12

SSB Upper Back GM
115x3x20

Chest Supported Row
70eax4x15

Assault Bike Sprints
6 rounds
10s sprint 40s cruise
 
puccah8808

puccah8808

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Wow, Sean! You look freaking awesome!!!!!!! So much freaking gains over the years! So proud of you!
 
puccah8808

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Wow, Sean! You look freaking awesome!!!!!!! So much freaking gains over the years! So proud of you!
 
Afi140

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Just makes me want to give up. Thanks a lot
 
Sean1332

Sean1332

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Just makes me want to give up. Thanks a lot
No! Keep chipping away! **** takes forever. I still credit my long ass cut I did last year in changing my overall composition. Look at the mess at the beginning of this log. What are your goals?
 
tyga tyga

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2020 Sean destroyed 2018 Sean lol great work my guy.
 
Sean1332

Sean1332

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Squat
3s up to 535x3 at RPE 7

CAT Squat
445x6x3, and a set of 5 at RPE 7

Deficit SLDL
415x4x5

Wide Grip Pullups
BWx4x8

Then I did tempo DB lunges superset with reverse sled drags, down and back my yard for 3 trips each.

I lifted in my backyard and the heat index was 110. Sweat and power bars don't mix and made my back raw as ****, made squatting a chore. Never again.
 
SkRaw85

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We had very similar sessions today, only my numbers are poverty . Nice work man!
 
Hyde

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Have you ever used the upper back GMs before? Wife and I did them for a little once but never really noticed much from them.
 
Sean1332

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Have you ever used the upper back GMs before? Wife and I did them for a little once but never really noticed much from them.
I've done them once a while ago just messing around. Last week and this week has been the most I've done them. I pull down on the handle the whole time and get as much thoracic flexion/extension as I can. They're okay but I'd rather just do prone incline dumbell row/shrugs with some extension.
 
Last edited:
Sean1332

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Commercial-gym-stiffbar-with-straps-sumo-DL
540x3 @ 7

Sumo Starts (x2 to knee +1 full)
450x4 sets

Hack Squat
315x12
375x9, 7, 6

Dumbell Row
90x3x12

Pulldowns
110x13, 10, 8

Bike Springs
7 rounds
10s sprint 20s cruise
 
Sean1332

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The assmaster is way better than bike springs.

Incline Bench
190x3x6

Flat DB Press
80x3x11

Dip Cluster-set
BWx15, 9, 7

Incline Skulls
80x8
70x10, 9, 8, 8

Cable Rear/Laterals
25x3x20/15x3x15

Today's pump was delivered by last night's oatmeal cream pie cake. Might be 30g of protein if you ate the whole thing. Also 500g of fat and 1000g sugar but whatever.

Screenshot_20200719-135237_Gallery.jpeg
 
Swanson52

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Head veins looked like RPE 8. Lol.
 
Sean1332

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Comp Bench
195x3
215x3
230x3 @ 8
CAT Sets
190x5x3
Partial AMRAP
190x6 @ 8

Mid-Incline DB Press
75x12, 10, 9, 7

Prone Incline Rear Delt Fly
25x35, 25, 22

Seated DB OHP
65x20, 16

Rope Tri Ext
55x5x10-15

Seated DB Curls
25x4x10-15

BW 195
 
Sean1332

Sean1332

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Paused SSB Squat
445x3x5

GHR
BWx12, 12, 10, 8

Prone Low Inc DB Row
60x4x12

Prone High Inc DB Shrug
60x3x15

3 Round Circuit:
Reverse Hyper 35x25
HLR BWx8
Half-Kneeling Anti-rot Cable Press 45x8ea
Cable Crunch 150x20
 
Hyde

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Should I buy a reverse hyper? I haven’t used one in so long but I kinda remember hating doing it. Titan has a GHR/reverse combo I could put in the garage. Or I could just get a GHR for less and it be much lighter to move around.
 
Sean1332

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Should I buy a reverse hyper? I haven’t used one in so long but I kinda remember hating doing it. Titan has a GHR/reverse combo I could put in the garage. Or I could just get a GHR for less and it be much lighter to move around.
Hm. I'm not sure, man. I like them and tell myself I want to use it more but I dont. Usually it's after SSB squats and it's a quick way to feel better. There's been times I just do it without weight for a just as a warmup or cooldown. I've also done the same just laying backwards on an incline bench.

If the cost isn't terribly different between the combo and the GHR, I'd splurge for the combo.
 
SkRaw85

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Should I buy a reverse hyper? I haven’t used one in so long but I kinda remember hating doing it. Titan has a GHR/reverse combo I could put in the garage. Or I could just get a GHR for less and it be much lighter to move around.
It’s a nice luxury purchase. Plus it doubles as a table where you can leave your shaker bottles, bags of protein powder, iPads, and other junk. (I may have had annoying issues like this at my old gym if you can’t tell)
 
Hyde

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Hm. I'm not sure, man. I like them and tell myself I want to use it more but I dont. Usually it's after SSB squats and it's a quick way to feel better. There's been times I just do it without weight for a just as a warmup or cooldown. I've also done the same just laying backwards on an incline bench.

If the cost isn't terribly different between the combo and the GHR, I'd splurge for the combo.
My worry is the weight. Reviews say it’s hundreds of lbs so where you assemble it is where it’s staying unless you take it completely apart.
 
jswain34

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Should I buy a reverse hyper? I haven’t used one in so long but I kinda remember hating doing it. Titan has a GHR/reverse combo I could put in the garage. Or I could just get a GHR for less and it be much lighter to move around.
Ive played this exact dilemma out in my head countless times and still don’t know what to do. A ghr to some degree will be had...but i just don’t know if i want the RHE too. I have hated them every time ive done them but do think high rep, frequent hypers would benefit me and likely you as well.

My worry is the weight. Reviews say it’s hundreds of lbs so where you assemble it is where it’s staying unless you take it completely apart.
Im sure you and your wife could manage it, bro. Its not like Jess hasn’t competed at the Arnold and you didn’t just total >1600 . But really im sure you could disassemble one or two parts to lighten it before you slid it or propped it up on and end dolly and rolled it.
 
Hyde

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I've moved mine without taking it apart.
Is it the Titan or what brand GHR/reverse hyper combo? I know EFS makes a badass one. Love their regular GHR so much more than Rogue’s (which ain’t bad but a bitch to adjust settings if training with my wife).
 
Hyde

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I've moved mine without taking it apart.
Is it the Titan or what brand GHR/reverse hyper combo? I know EFS makes a badass one. Love their regular GHR so much more than Rogue’s (which ain’t bad but a bitch to adjust settings if training with my wife).
 
Sean1332

Sean1332

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Incline Bench Press
195x5
200x3x5

Slight Decline DB Press
85x3x8

Assisted Dip Cluster
-26 x20, 18, 15

Flat Skullcrushers
85x5x8

Barbell Curls
40x5x15

Prone Incline Rear Fly/T3 Raise/Paused Laterals
30x3x20/10x3x10/10x3x15

Battle Rope
x8 30s bouts

Standing AB wheel rollouts
3x5

from knees
3x8

KB Side Bends
60x3x10

Toes to bar
3x8
 
Hyde

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What kind of pulley setup do you have again? Is it just over the top of your rack or is there a low pulley too?
 
Sean1332

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What kind of pulley setup do you have again? Is it just over the top of your rack or is there a low pulley too?
I have both spud pulleys. They're the exact same pulley-it just came with a different attachment (triceps vs hammy). But it gave me the option of low rows, bicep curls, or rig both high and do cable flys.
 
Sean1332

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This is my final week of this block of triples. I'll deload next week then start 3 weeks of doubles.

12min walk to gym
Side Planks x2x30 each
BW lunge for 2 minutes
Hip airplane x2x10 each
Cossack Squat 135x2x10 each

Squat
135x8
225x8
315x5
405x3
525x3
565x3 @ 8.5

Beltless Deficit SLDL
435x4x5

Neutral Fat Grip Pullups
BWx12, 10, 8, 8

Smith Machine Rear Lunge
115x2x15

10 reps seated calves supersetted with every set of abs

Cable Crunch
Stack x4x15 w/pause and slow eccentric

Half-Kneeling Anti-rot Cable Press
25x2x10

Pallof Press
35x2x10 w/5s iso-hold

Good day. I wish I loaded the bar another 10lbs but this was my best squat set of the block so in reality, I loaded great.

Ive had to shift to heels and a mid-bar position to give my bicep tendon any chance of allowing my bench to progress. So far so good. I retired my old wood heal VS Athletics squat shoes and got the Adidas Powerlift 4's and they're great.

Also, I got these cheap $30 barefoot shoes off Amazon and they are the comfiest pair of shoes I own. They'll make good flat sole squat shoes and I'll see how they are to pull sumo in this weekend. Very grippy sole and they fit like a glove.

View attachment 196004
20200728_142829.jpeg
 
Swanson52

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I love the Adidas Powerlift 4’s. I’ve had mine about 6 months and they’re great.

Strong squatting my friend.
 

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