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Sean's Powerlifting Journey

Nevermind. I'm still tryin to get this **** straight. I'll call it 6-7, probably had 3-4 reps left with it. I was thinking 5 because the exertion was less than 495x4, but that doesn't mean I could crank out 10 reps with 545 lol
 
I don't know how any of this RPE works (not RPE but the program), I should pay closer attention as the program has always interested me.
 
Is this RPE chart the same as mike t's? And solid squats Sean. Very curious to see how this new accessory stuff will work as well.
 
6 (or 60% effort)=4 left
7=3
8=2
9=1

I was supossed to do a 3x6 supplemental but I was running low on time so skipped to the 4x12(ugh) accessory movement.

Next week is a deload (every third week) Assistance will increase, and I'll pull sumo that week.
 
rob112 said:
Is this RPE chart the same as mike t's? And solid squats Sean. Very curious to see how this new accessory stuff will work as well.
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No, it's really a lot different. It's really ambiguous, too:

5: 50% effort, 50% 1RM, or 5 reps in the tank

And so on up to 10 being 100% 1RM or no reps left in the tank. The deloads are 5 singles RPE 5. Me being how I am, I read that as five singles with my 6RM :biglaugh:
 
Edit: sort of close, at least at too end. I am corrected.


That's pretty bad ass to get that exertion rate at that weight.
 
Sean1332 said:
Who knows. Maybe I'm going too heavy lol
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Hell naw! That's how I'm gonna run it. 4 reps with 130lbs less than your max is a good effort, but you're still trying to get stronger here, amirite?

EDIT: Wendler's rep calculator for 4x495x.0333+495 is 560. Good work, but not balls out. I'd say you're doing it right. If this offseason works as well as Carrol has it set up to (PR attempt in week 10 of offseason) then that's about where you wanna be.
 
Sean1332 said:
I find that if I go by the 60% rule, that's it's way too light. I'm going by the "reps in the tank" part lol
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I've noticed that about myself for sure when I was playing with 5/3/1. Especially pulling, but for all 3 lifts. I will be cussing a set of 405x10 on deadlift, but that's less than 75%. Reps left in the tank is definitely more accurate.
 
herderdude said:
Hell naw! That's how I'm gonna run it. 4 reps with 130lbs less than your max is a good effort, but you're still trying to get stronger here, amirite?
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True true. I agree with ya too, Hyde.

I'm keeping it simple and not getting hung up on the RPE thing. The weights move easy for the intensity, and I know I'll be able to beat them in a few weeks as well.
 
Yea I gotta agree with the reps left in the tank being accurate because you just have those days where you are just 10% stronger. Who the **** knows why but it happens. On those days your max would be higher so 60% EFFORT off of how you feel would be higher.

Percentages can help to get an idea of where you wanna go though, ideally at least.
 
So let's hypothetically say a fellow that's just under 4wks out from a meet, who's barely cutting into 198 by the skin of his teeth, has about 20 days worth of Halotestin sitting in a dusty cupboard....this hypothetical fellow is about 7wks off cycle & very recovered, & fluoxy isn't supposed to be very suppressive at all, especially at 20mg or less...

Should said lifter ride the lightning? Hypothetically? Just posing a quandary here, no reason.
 
Hyde said:
So let's hypothetically say a fellow that's just under 4wks out from a meet, who's barely cutting into 198 by the skin of his teeth, has about 20 days worth of Halotestin sitting in a dusty cupboard....this hypothetical fellow is about 7wks off cycle & very recovered, & fluoxy isn't supposed to be very suppressive at all, especially at 20mg or less...

Should said lifter ride the lightning? Hypothetically? Just posing a quandary here, no reason.
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Think marathon rather than sprint. Powerlifters' peak performances come after 10 years of training. Hold off to where it can be added in to a more complete cycle and make a better result. Unless the lifter is gunning for a national or state title or a record, I don't really see the point in taking the jump on a whim.
 
I'm actually cutting to this class for the express purpose of placing/winning my class. The halo is probably the only shot tho - I can't take a single other compound if I wanted too without risking gaining any weight.

Not saying that's reason enough to take it, I just know I probably won't set any PRs unless I do a short blast here.
 
Hyde said:
I'm actually cutting to this class for the express purpose of placing/winning my class. The halo is probably the only shot tho - I can't take a single other compound if I wanted too without risking gaining any weight.

Not saying that's reason enough to take it, I just know I probably won't set any PRs unless I do a short blast here.
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Have you competed before?
 
Hyde said:
I'm actually cutting to this class for the express purpose of placing/winning my class. The halo is probably the only shot tho - I can't take a single other compound if I wanted too without risking gaining any weight.

Not saying that's reason enough to take it, I just know I probably won't set any PRs unless I do a short blast here.
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Cutting and setting PRs don't usually go hand in hand, unless you're using drugs, you cut for every meet, or you've gotten a LOT stronger than the last time you competed. This coming from a guy who hit an easy 500x3 squat with reps in the tank two weeks out from a meet and then barely hit 540 after a 19lb cut.

After having gone through the misery of a cut and the resulting meet after a perfect training cycle, I truly believe that cutting for anything that isn't a state or national championship isn't worth it.

Please understand, I'm not trying to talk you out of your cut or your blast (well, maybe a little), I just want you to know what to expect.
 
herderdude said:
Cutting and setting PRs don't usually go hand in hand, unless you're using drugs, you cut for every meet, or you've gotten a LOT stronger than the last time you competed. This coming from a guy who hit an easy 500x3 squat with reps in the tank two weeks out from a meet and then barely hit 540 after a 19lb cut.

After having gone through the misery of a cut and the resulting meet after a perfect training cycle, I truly believe that cutting for anything that isn't a state or national championship isn't worth it.

Please understand, I'm not trying to talk you out of your cut or your blast (well, maybe a little), I just want you to know what to expect.
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I've actually decided forthwith to no longer cut for that very reason for a meet, but I have bodyfat that really needs to be addressed before summer & this is the excuse I need to actually put the work in to get the fat off. That being said, after this I'm going to try to steadily fill out 220 without piling on bf whenever I try to gain.

I'm sitting at 205, so I can drop probably whatever I need at this point to make the weight. I just can't afford to gain any. I appreciate the perspective. This was mainly for funsies anyway; buddy really wanted me to join him even tho there wasn't much time to get stronger since the last (and I'm off cycle for this). I might be able to set a bench PR tho at least.
 
Yeah zero clue on hormonal stuff here man. What are ya weighing?

edit: took forever for the post to go through, herder got ya
 
Hyde said:
I've actually decided forthwith to no longer cut for that very reason for a meet, but I have bodyfat that really needs to be addressed before summer & this is the excuse I need to actually put the work in to get the fat off. That being said, after this I'm going to try to steadily fill out 220 without piling on bf whenever I try to gain.

I'm sitting at 205, so I can drop probably whatever I need at this point to make the weight. I just can't afford to gain any. I appreciate the perspective. This was mainly for funsies anyway; buddy really wanted me to join him even tho there wasn't much time to get stronger since the last (and I'm off cycle for this). I might be able to set a bench PR tho at least.
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I'm all for doing a bunch of meets, man. Especially early on. I did four last year in my first year of competing.

Losing bf going into a meet is a tough proposition. Can be done, but very tough. Just take a nice, long offseason focusing on volume and take that time to reel in your bf.

205 to 198 is a baby cut, so if you plan on cutting for a big meet in the future, this could be one to practice on, see how your body reacts to it. I highly recommend Brian Carroll's cutting weight protocol. You could go 205 to 198 with no sauna time, no diuretics, and no laxatives, and if it's a 24hr weigh in, you could replenish in time to have the same bodyweight by the time you hit the platform. You ALWAYS want to have your bodyweight on the platform be the same as it was in training. That was my mistake in December. I lost 19lbs and only regained 12. Had to tighten my lever belt and everything.

Just have to remember that PRs will be hard to come by on a cut. Hell, beating an on cycle PR while off usually takes me 12-15 weeks even at the same bodyweight. Dropping bodyweight AND beating an on-cycle PR would take a long time notwithstanding very remarkable increases in technique or equipment.
 
I wish the rest of AM was filled with the kind of quality advice we see in the little PL section.

Hyde I say do your meet and cut but don't blast.

Sean this RPE is a bit high tech for me... But I'm along for the ride to see how this treats you. I think your training looks pretty on point. Definitely reps in the tank. You should start a new scale, RITT. You can make a book and everything. LOL.
 
Upper

Seated/Back Supported Dumbell Press
45x3x15

Barbell Row
225x3x10

Seated Dumbell Clean
20x4x12

Tricep Pushdowns/Dumbell Preacher Curls
4x8

Facepulls
3x25

Half Kneeling Anti Rotation Cable Press
3x8

Upper back is toast. Still keeping volume low onmy presses. I lost a lot of overhead strength. I'll keep with the back supported dumbells because I find it easier to maintain scapular retraction and it's comfortable on the shoulders.

The session took about 40 minutes. I'm noticing decreased muscular fatigue between sets from the Myosynergy so I find myself breezing through sessions. It's been giving me some bad DOMS but I think the BFR last night actually helped a lot with my recovery because my legs feel great.
 
You know, I feel the same way about seated dumbbell presses being the least injurious form of shoulder pressing out there. I plan on doing a lot of them in the future.
 
CountryLiftin said:
Hyde I say do your meet and cut but don't blast.
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Ty for the input all - I've decided against the fluoxymesterone for now. Gonna save it for a finale to a much bigger cycle that will be the final push to get my 600lb pull, hopefully.

Woke at 202.0 today! CBL is the sh!t! It's also tough :( But I was gonna avoid diuretics & just avoid sodium & carbs from wednesday on & drink no water thurs late evening til weighin around 5pm on friday (and no food all friday til weigh-in obv). Then it's off for a huge dinner. Then another huge meal at a diner in the evening, w/ lots of water/gatorade, then a big bfast. All I have to do is not really gain weight from here til the meet & I'm within striking distance of my weight at all times.

Sean, Idk how the heck you can manage all that in 40 min.
 
Hey sean I found this thought it mite be helpful to u

FunctionalStability.com: Are You Packing the Shou...: Invalid Link Removed
 
Sean1332 said:
Upper Seated/Back Supported Dumbell Press 45x3x15 Barbell Row 225x3x10 Seated Dumbell Clean 20x4x12 Tricep Pushdowns/Dumbell Preacher Curls 4x8 Facepulls 3x25 Half Kneeling Anti Rotation Cable Press 3x8 Upper back is toast. Still keeping volume low onmy presses. I lost a lot of overhead strength. I'll keep with the back supported dumbells because I find it easier to maintain scapular retraction and it's comfortable on the shoulders. The session took about 40 minutes. I'm noticing decreased muscular fatigue between sets from the Myosynergy so I find myself breezing through sessions. It's been giving me some bad DOMS but I think the BFR last night actually helped a lot with my recovery because my legs feel great.
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Noticing any recomp effects w myosynergy?
 
Sean1332 said:
Yup. I've remained 220, yet I feel like I've put on some size still. Better recovery between sets and I'm feeling stronger through assistance work.
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I'm on a week into dosing and I'm noticing that I don't ever feel gassed out. Even after taking 7 plates on squat yesterday, I still had plenty of gas left for accessories.
 
Rodja said:
I'm on a week into dosing and I'm noticing that I don't ever feel gassed out. Even after taking 7 plates on squat yesterday, I still had plenty of gas left for accessories.
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Exactly, and I feel strong through each set. I don't feel like I bog down.
 
Deadlift Deload-RPE 5
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Sumo Deadlift
405x5x1

2" Snatch Grip Block Pull
425x2x6

Dumbell Bulgarian Split Squat
55x3x15

Dumbell Row
105x3x18

BFR
Leg Ext/Leg Curl
x3x20

Cambered Bar Ab Rollout
x3x10

Sumo felt great. Brought my feet in and focused on wedging myself in to open my knees up.
 
Sean1332 said:
Yup. I've remained 220, yet I feel like I've put on some size still. Better recovery between sets and I'm feeling stronger through assistance work.
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Hmmm.... I may have to look into this myosynergy. Although lately I've been putting supps on the shelf. Sticking w basics: multi, protein, CMO,
 
Sean1332 said:
Deadlift Deload-RPE 5 Invalid Link Removed Sumo Deadlift 405x5x1 2" Snatch Grip Block Pull 425x2x6 Dumbell Bulgarian Split Squat 55x3x15 Dumbell Row 105x3x18 BFR Leg Ext/Leg Curl x3x20 Cambered Bar Ab Rollout x3x10 Sumo felt great. Brought my feet in and focused on wedging myself in to open my knees up.
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Oh my... Who does deload deads at 405?! Ox strength
 
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