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Sean's Powerlifting Journey

U sign up for Oct yet? You go military or open? I wanna wait and possibly go late entry because of the whole having kids thing. If my lifting really suffers (which I hope to god it doesn't) I will prob just go watch. I really wanna lift though
 
Wrivest said:
U sign up for Oct yet? You go military or open? I wanna wait and possibly go late entry because of the whole having kids thing. If my lifting really suffers (which I hope to god it doesn't) I will prob just go watch. I really wanna lift though
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You should definetly lift. If you don't have Facebook, I'll keep ya up to date from RPS. They usually post updates with how many spots left and whatnot. Also, if you pay and can't go, I'm sure he will refund you or allow you to compete in another meet.

I'll probably sign up this weekend. I pay for both divisions, Mil & Open.
 
Deadlift

Warmup
Beastie mash hamstring/groin
Split Squat
Xband walk
KB Swings

Conventional Deadlift-RPE 6
305x5
315x5
335x5
355x5
365x5 RPE 6
415x2x6 +4" Block

Romanian Deadlift, Fast/Explosive
135+110lb band tension x3x20

Pendlay Row
225x3x8

Bodyweight Lunges
All of them

Woof. 3 days of no lifting and an upper respiratory infection has me feeling like crap. I ran a fever Saturday night and blew chunks at 3am. Just felt run down since. I'm over it, aside the lungs. I pushed through though. The bar moved nice and quick. Conventional isn't my strongest.
 
Duramaxhd said:
Nice work glad your feeling better RPE set just a random stab in the dark atm?
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Stab in the dark. Feeling sick and I hate conventional so I just pulled in 5's from 135 until I felt like the following set wouldn't be explosive every rep. Today, that ended at 365.
 
RPE work FTW!

I convinced our PL coach to do Carroll's for the 10 weeks into the comp. Woot!
 
Noice session given the circumstances.
 
Also did that stupid ****ing circuit at work for PT this morning. Wednesday will be a 1.5 run and upper body training in the evening.

Carb cycling now.

NomZ said:
Noice session given the circumstances.
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Spanks. Wasn't too bad. I can't stop ****ing coughing now though.

You gotta give those high rep/fast/explosive band resisted RDL's a go sometime.
 
Sean1332 said:
Also did that stupid ****ing circuit at work for PT this morning. Wednesday will be a 1.5 run and upper body training in the evening.

Carb cycling now.



Spanks. Wasn't too bad. I can't stop ****ing coughing now though.

You gotta give those high rep/fast/explosive band resisted RDL's a go sometime.
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Will try later this week maybe, I do high rep explosive post. chain all the time between hypers, KB swings, and band pull throughs.
 
Looks like everyone is getting sick. I have some sort of sinus thing myself. Bronkaid FTW! Nice work Sean.
 
1.5 run this morning.

Tonight:

Upper

Pendlay Rows
135x15
185x10
225x6
245x6
265x6

Meadows Rows
90x3x15

Prone Incline Shrugs
65x3x15

Minibanded Triple Threats
Bands x3x15

Tricep Pressdowns
90x5x10

Hanging Leg Raises
Bodyweight x4x10

Rotator Cuff work

Might start overhead pressing again next week.
 
Thanks brother man. Despite having a dry hacking cough, I successfully ran this morning without dying too.

So...finally got a squat rack in at work and ditched that smith machine. It's massive. We had to cut out the ceiling tiles for it. I was pretty excited....until I realized it doesn't bolt into the ground....and tips quite easily.
 
Sean1332 said:
Thanks brother man. Despite having a dry hacking cough, I successfully ran this morning without dying too.

So...finally got a squat rack in at work and ditched that smith machine. It's massive. We had to cut out the ceiling tiles for it. I was pretty excited....until I realized it doesn't bolt into the ground....and tips quite easily.
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You'll just have to lean some DBs and/or plates on the floor runners, by the sound of it.
 
my rack doesn't bolt down either. however there's spots to keep plates on the bottom frame, & with it sitting on a rubber mat, haven't had any issues
 
Ours doesn't bolt down either, Sean. We just have ten 45lb plates on each side, plus twenty fives and dimes and nickels..

It's the 3x3 rack from efs for a picture.
 
I think the weirdest thing I've done on a smith is stand on top of 7-10 35s doing sissy hack squats. Can't say I've ever tipped one over, lol. That's an accomplishment ... of sorts.
 
Squats
-RPE of 6 for last set of 5, 4 reps left in tank

Squat-Knee sleeves, beltless
145x8 Comp stance
235x8
325x5
345x5
375x5
395x5 RPE 6
415x2x8 +Parallel box & ultra-wide stance

14" Cambered Bar Good Mornings
245x3x12

Unilateral Leg Press
2PPS x3x15

Hanging Leg Raises
BWx3x10

Still recovering from the cold but things moved well. Hacking up so much crap from my lungs. Still testing out the waters with the RPE system, but so far it feels right. It was also my first boxless squat since my meet but things still felt good.
 
Nice beltless squatting Sean.


I need to come up with a new word other than nice. It's getting redundant lol

But serious, you got a strong core there
 
Upper

Dumbell Row
120x6x10

Neutral Grip Lat Pulldown
130x4x12

Pendlay Rows
225x3x8

Facepulls
50x5x15

Tricep Pushdowns-V Grip
175x5x10

Preacher Curls for Catholic Girls
x something

Shoulder Ext Rotations
Micro miniband x4x20 each side
 
Good work today. I got excited because this gym I'm at now has 150s and I believe he said he has bigger away if I want them. Made me happy to row something over 80.
 
haha I appreciate it gents. Unfortunetly I lifted at the base gym, which is terrible (commercialized with a ton of 'bros'), and only had 120lb dumbells. I had a very good M-M connection and slight dominance towards the weights. It's a feeling I haven't had in a while so I hope it sticks.

I'm surfing around the internet trying to find gyms for the next two weeks when I'm gone. I hate lifting in mil gyms.
 
My main gym, a cattle car health club, only has dbells up to 100, & one of them has been missing for a while. I can Kroc row those babies for 20/side (which is it's own sort of private battle), so if I'm gonna do heavy rows I go to my dirthole hardcore bodybuilding gym - we have dbells up to 200, in 5lb increments until you pass 150, then it jumps by 10. I've slung the 150s for 8 or 10 with a lot of english, but they're too damn heavy yet for this kid.

One time I helped a guy unrack & rerack the 200s for some shrugs. It was a lot of work for how easily he could shrug them once he got going.
 
Sean1332 said:
lol that's awesome dude. I'd love to have a set of 200lb dumbells.
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I literally got the membership there because they have an entire room just leg equipment & power racks, the heavy dbells, & nobody gives a crap about how much chalk I use or how loud my deadlifting is (I don't bang the ****, but I just kind of guide it down & reset every rep). It's dirty, they have a central fan unit that moves air thru the building instead of real A/C (i.e. sweat like a mofo), & it's a further drive, but it's invaluable to me. I go 1-2x/wk.
 
There will always be other shows. I've gotten into condition solo once now. I can do it again. I just need to get healthy first.
 
Deadlift
RPE 6 on last set of 4

Conventional
315x4
365x4
405x4
425x4 RPE 6

Snatch Grip 2" Block Pull in Oly Shoe
405x3x6

Front Squat-Olympic stance, Oly shoe
225x4x10

Kettlebell Swings
32kg x3x15

Hanging Leg Raises/Cable Pallof Press/Bodyweight Walking Lunges

Dead went great. I'll upload video in a few. First time front squatting in a long time and they smoked my quads. I went with a very narrow Olympic stance.
 
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