Sean's Powerlifting Journey

That's not even a challenge for you big guy ;)
 
That's quite doable, man. What are you thinking for openers? Also, how's your weight these days?
 
herderdude said:
That's quite doable, man. What are you thinking for openers? Also, how's your weight these days?
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No clue on openers. I'm going to get some rep maxes this week before I go on leave to use as training maxes.

I'm open to training program/protocol suggestions.

I'm weighing around 210-212 still. My diet has been off this week. Will get back into it until I go on leave, then get serious again once I return.
 
Upper- OHP

Prewo- 1 scoop Alphamine, 1 scoop Condense, 6g Citmal, 5g creatine, 4 PeakBeta+, 16oz powerade

Intra
16oz powerade, 3 scoop MBCAA

Post
Turkey/Ham sandwich, slab of ribs, grilled teriyaki & pineapple meatballs, corn on the cob

Warmup
Double Lacrosse ball on all delt sides and pecs, single lacrosse ball rear delt floss, single lacrosse ball on T-spine (mash & floss), hip mobility drills, banded pullaparts traveling from in front then working my way up to overhead/behind the head (Jim's Y's?)

Strict OHP
45x10
65x10
95x8
105x5
135x3
155x1
175x1
185x1
195x1

Incline DB Press
70x12x3
40x20x2

DB Rows
140x8
145x8
150x8
150 + 20lb chain x 10x2

3D's/Preacher Curl/Tri Pushdowns/Uni Band Press

Strong Band Standing Crunches

The things I posted pics of... x30...who's gotta name for it?

I OHP'd pain free. I benched DBs pain free. My back is night and day stronger. My work capacity feels great. Every day should feel this good.

KStarr made my body healthy

Oh, and Olympic shoes for OHP rocks. Much more stable.
 

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Sean1332 said:
Thoughts on Ed Coans squat and deadlift program?
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From the stuff I've seen it looked very interesting and straight forward. What I saw was a program where there is only one work set that progress up until a peak and after the work set each week there is DE work that moves in a linear progress as well. On top of that the assistance exercises gets rotated every few weeks and lessens as the main movement gets harder.

If it is this peaking program I say thumbs up! If not I have no idea lol
 
rob112 said:
From the stuff I've seen it looked very interesting and straight forward. What I saw was a program where there is only one work set that progress up until a peak and after the work set each week there is DE work that moves in a linear progress as well. On top of that the assistance exercises gets rotated every few weeks and lessens as the main movement gets harder.

If it is this peaking program I say thumbs up! If not I have no idea lol
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I've never looked into the actual programming; but I've read people singing the praises of it in the past.
 
Nice nums on the OHP and killer nums on the DB Rows. Wish I had anything over 120 in my gym!
 
I can't make 495 more than 2" off the deck pulling sumo. 474 was even difficult. Im weak as hell comventional now. Got a slight pain in my adductor brevis/longus on my left thigh. Cant describe the feeling really

I'll use my old meet PR of 525 for my 1RM for future training.
 
Sean1332 said:
I can't make 495 more than 2" off the deck pulling sumo. 474 was even difficult. Im weak as hell comventional now. Got a slight pain in my adductor brevis/longus on my left thigh. Cant describe the feeling really
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Sucks to hear
 
You know what that means? Deadlift more ;)


You got it big guy. We all have slumps especially with pulling. Get your rest in.
 
I haven't deloaded since April 6th, pulled today on soft fatigue matting and the stiffest bar ever, at work, and just dumped the suits the other week. I'm not terribly torn up about it. Just sucks is all.
 
Deadlift

Deads
405x5
455x2
475x1
495x0x2 attempts, past raw rep PR 495x2, best raw 1RM 525

Snatch Grip, Oly Shoes
405x5x3
315x8x2

DB Stepups/Catback Rows
50x8x3/Doubled Light Band x15x4

Pullaparts

Hanging leg raises

Already gave my excuse for my failures today. Whatever.

Contemplating going with some linear progression just to lead up to my meet with Coans deadlift and squat program, and a seperate yet undetermined method for bench.

or
Juggernaut, one of the other guys is

or
5/3/1, with a few diff things in mind from the book

or
Cube rotation, come up with my own periodization for it

or
Lil Westside-ish

or
Wing it
 
Sean1332 said:
I haven't deloaded since April 6th, pulled today on soft fatigue matting and the stiffest bar ever, at work, and just dumped the suits the other week. I'm not terribly torn up about it. Just sucks is all.
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I feel ya man. Your not any weaker I'm sure. And that's a hell of a long time for no Deload.
 
I'm the same way, man. I can rep my ass off on sumos, but I can't max that sucker off of the floor. I just read an old article from Power magazine about how Dan Green built his sumo pulls. I'll have to figure out how to send it over. Do you plan on sticking with sumo or switching back?
 
I think I plan on sticking with sumo. I pulled a few conventional warming up and it just felt "off"

Just kinda out of my element tonight.

Lemme know if you find that article. Researching now wtf is up with my adductor.
 
I'd say pick the one you are gonna believe in the most with a meet close. Some good choices there. Obviously JTS being the most mental masturbation :D
 
rob112 said:
I'd say pick the one you are gonna believe in the most with a meet close. Some good choices there. Obviously JTS being the most mental masturbation :D
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Linear just seems like such a big switch but I've read nothing but good things about Coans program.

Cube, I like the rotation.

5/3/1, I love it, but unsure if it'll be the best to suit my needs for a meet?

Juggernaut, I gotta read that crap over again
 
I know right where it is, I'll find it in a little while. DG likes his linear stuff. It's basically: work up to a top set of reps on pulls from the floor (sumo) then a top set of reps with sumo pulls from 4" blocks, then conventional reps from a 4" deficit. He was saying how block pulls strengthen the hips and can help off the floor. I'll be able to be more specific later.
 
Sumo should be good for you given your squat.
 
I got to the point after hitting my 495 max three weeks ago that I couldn't even do 315 once. Don't feel bad
 
Sean1332 said:
I appreciate it man.

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Coan's stuff ^
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Yea this is the stuff I've seen. It looks solid for peaking...and the guy is a prolific powerlifter. I like how it looks like it won't destroy you since it's work up to the set and then drop down and hit DE work.
 
Bench

Bench
275x3
295x1 No pain

JM Press
135x12x5

Red mini flys
x15x4

Neutral Grip Standing DB Press
50x15x3

Pull-ups
BWx10/10/8/7



2'3D's, black onyx
x50, burn
 
Hell yeah, dude. Right up there with your competition bench and healthy? Should come along.
 
herderdude said:
Hell yeah, dude. Right up there with your competition bench and healthy? Should come along.
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Yeah, man. I could have matched my 300# meet lift. This time I had no shoulder strain, thank god. Went for 295x2 but lost it 2-3" off my chest.

I think I've decided on 5/3/1. One of the guys I'll compete with is doing Westside, another Juggernaut, another the Cube, and another's is just crazy.

I'll make it work for me. I know more now than I did when I last ra it. Days I pulled singles or joker sets, I'll shut the AMRAP sets down. Other days I'll add in some dynamic speed or paused reps.
 
Definitely improving! Keep working on leg drive and staying tight. Did you lose it on the way down in your first rep?
 
Sean1332 said:
I thought I was going TOO slow, so I tried to bring it down faster

I'm just stupid! lol
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Lol. Pick one!

Start the descent fast on all of your warmups and get yourself used to it. It's really hard to bring it down slow and hold it juuuust brushing your t-shirt, but if it plummets (staying tight) and you give the bar a little sink in the chest/abs, you can use more leg drive.
 
herderdude said:
Lol. Pick one!

Start the descent fast on all of your warmups and get yourself used to it. It's really hard to bring it down slow and hold it juuuust brushing your t-shirt, but if it plummets (staying tight) and you give the bar a little sink in the chest/abs, you can use more leg drive.
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Awesome advice man. That's my prob. I was slow in my meet. I was slow the last few sessions. Thanks bud
 
You got it, man. Look at all the big raw benches. Relatively fast descent (some moreso than others) and they're bringing their chest to meet the bar, which you did well.
 
Sean. Learn me how to get some arch on my bench por favor. It'd be nice to shorten my press
 
Possible new setup.
 

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Sean, you need to get tighter on the bench, man. You were shaking while holding the 295. If you learn to get tighter on the bench it will allow your strength to translate into heavier lifts.
 
That is the program my son will be hitting after he does the dynamic program.

You also need to work on those chin ups bubba. It will provide much better stability on your bench.
 
Seans whats that out of? I'm about half way through 5/3/1 for PL now. I like the NOV training a little bit.
 
CountryLiftin said:
Seans whats that out of? I'm about half way through 5/3/1 for PL now. I like the NOV training a little bit.
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I've experimented with BBB, triumvirate, jack shyt, and periodization bible. For me the PB has been the best program I've used in a long time. Sean has the updated version of 531 by Wendler
 
I do sorta of like the off season kinda deal right now. Basically I just do my main lifts off of it and accessory whatever I want/my body needs. That's the essence of the program though once you get a hold of it. The advanced 5/3/1 looks A LOT like what I did before coming to 5/3/1 except with the obvious influences.
 
Torobestia said:
Sean, you need to get tighter on the bench, man. You were shaking while holding the 295. If you learn to get tighter on the bench it will allow your strength to translate into heavier lifts.
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I know man. I can't ****ing figure it out. Ive finally gotten to pushing with my legs and taking in a huge breath of air. Need to figure the rest out now.

AZMIDLYF said:
That is the program my son will be hitting after he does the dynamic program.

You also need to work on those chin ups bubba. It will provide much better stability on your bench.
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I was torn between that and doing the Strength Phase 3/5/1 versus 5/3/1 but lays it out nicely. On days I want to add Joker sets (I'll most likely rotate ME/DE/RE) I'll drop his optional 3x5@75%. I can substitute the optional set for speed pulls at a lighter weight, add bands or chains, deficit or block work, diff bar types. Dynamic program? I'll read that again. I almost thought about doing Baggins squat routine that's outlined in the 5/3/1 for PL

Pull-ups will solve my issue? I feel like I just fumble **** my way through the bench!

CountryLiftin said:
Seans whats that out of? I'm about half way through 5/3/1 for PL now. I like the NOV training a little bit.
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Yeah he's updated that PL structure a bit. It's still 3/5/1 with a single on 3's and 1's weeks. That single is only your training max you pull. On second phase (Weeks 4/5/6) you go AMRAP with your single @ T1RM

PalmFist said:
I've experimented with BBB, triumvirate, jack shyt, and periodization bible. For me the PB has been the best program I've used in a long time. Sean has the updated version of 531 by Wendler
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I like the assistance work I'm doing now. I do agree with you on the PB. That's still how he's outlined it now but he actually adds in at the end '1-3 other exercises for bi's/traps/whatever-non taxing'

Try doing your first set again, last. You can use that % and go AMRAP after your 5/3/1 AMRAP set, do quick triples, or 3-5 sets of 5-8 with it, THEN do your assistance work. You can also pyramid the weight back down. 5>3>1+ >3>5.

CountryLiftin said:
I do sorta of like the off season kinda deal right now. Basically I just do my main lifts off of it and accessory whatever I want/my body needs. That's the essence of the program though once you get a hold of it. The advanced 5/3/1 looks A LOT like what I did before coming to 5/3/1 except with the obvious influences.
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This Advanced 5/3/1 template is just 2 pages out of 130 worth of variables. He only covers assistance work in a small portion of the templates. He hits on a lot of first set last, Joker sets, rest-pause, BBB, strength challenges, ect

It's worth the buy

--------------------------------------------------------
No baby at home this week. I got home from work after a few days on at 1030am.

I just now woke up when I posted this. ****ing king of a nap right there.

Now off to carb up with Qdoba-Burrito now and burrito later/Taco salad/chips and queso.....squats tomorrow
 
I will have to check it out then. I like the looks of it. That said I think I am going to finish this cycle of what I have been doing, do a month or two of NOV, and then look into something else more advanced. I think cut down to 3 days of training a day but add a conditioning/strongman day as well as condition twice a week post workout. I am gona do my OHP after my BP and keep it lighter since it's been irritating my back.
 
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