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Sean's Powerlifting Journey

I think I've decided on Brian Carroll's precontest template for sure. Punching in the numbers, it doesn't sound too terrible.
 
Rodja said:
Hard to say on using Westside or Cube, but definitely not 5/3/1 unless you implement 90%+ singles.
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That was actually the plan. I'd use 95-100% of my comp maxes to base all my lift percentages off of to keep volume down & weight higher, as well as adding extra singles often. Probably not going to use it, but it's on the table.

Sean1332 said:
Have you seen progress in your competition lifts using Westside? Cube?
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Cube, no - but it's not a fair assessment. I was off PEDs that whole training cycle, I dieted some & then got colitis 2wks out to get down to 197 (from 209 at my previous meet, on anabolics). I busted my butt on the Cube & feel like it helped me keep a fair bit of strength, despite losing size, getting sick, & dropping the drugs. It does seem to work.

Never properly ran westside conj til now, & just now really getting it hammered out, but I do seem to be getting stronger just in the last 7 wks or so implementing banded speedwork. Been gaining weight back steadily & sitting around 208 right now. I'm getting back on cycle 8wks out from the meet (2 wks into training) so that will most definitely get the numbers climbing no matter what (as well as the scale, some).
 
Hyde said:
That was actually the plan. I'd use 95-100% of my comp maxes to base all my lift percentages off of to keep volume down & weight higher, as well as adding extra singles often. Probably not going to use it, but it's on the table.
Click to expand...

Don't go so much off of percentage as that is so variable as some scale of RPE. Have you started thinking about openers?
 
Bench Press
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Warmup
Hip opener stretches/psoas stretch
Chris Duffins warmup

Swiss Press Bar Bench
35x15
85x10
125x8
155x5
185x3
Working
215x3x3
Supplemental
255x2x3 +Foam pad

Close-grip Seated Cable Row
130x3x12

Tri's/Bi's

EFS Pullapart Series x1 (70 reps)

External Rotations 3x20 each shoulder

Lat/pec/sleeper stretch.

Going with 10/20 premeet template. I plugged in the numbers and it's not too scary. I just won't PR as the 7th week requires. I don't understand that. If it's too much/too little throughout the training, I'll regulate it.

That being said, benching felt great today. Doing the hip stretches I do for squat/pulling helped greatly with my set up. The last set felt the greatest.
 
Nice work. Looked smooth brotha.


Yea that PR week is the only week that I thought was crazy. Heavy singles would be cool, though. Or some overload technique.
 
Thanks buddy. I'll just shut it down at the second attempt for that week. Whatever my PR lift would be, will be my 3rd attempt from reverse lights in training.
 
Rodja said:
Hard to say on using Westside or Cube, but definitely not 5/3/1 unless you implement 90%+ singles.
Click to expand...

Rodja said:
Don't go so much off of percentage as that is so variable as some scale of RPE. Have you started thinking about openers?
Click to expand...

Not really. I always open light, to avoid bombing. Served me very well last meet, where bench was 1 for 3 but I went on to pull a PR afterward. I kind of stick w/ the Louie Simmons quote about hitting a weight that somebody could drag you out of bed at 3:30am, shove you under the bar, & you can hit it straight up.

I might open a little higher this time: 385/250/455 is more or less what I used last 2 times. I'll be going on cycle this time so might do 405/260/485 if things feel good in training.

Also, downloaded 365 Strong, & I already feel a lot better about the Kingpin. Just looks like a more refined system than the original Cube, so Kingpin is what I'll be using.
Sean1332 looking strong man. Saw you in the Top 50 220 Raw Squatters still in Power this month :)
 
Hyde said:
Not really. I always open light, to avoid bombing. Served me very well last meet, where bench was 1 for 3 but I went on to pull a PR afterward. I kind of stick w/ the Louie Simmons quote about hitting a weight that somebody could drag you out of bed at 3:30am, shove you under the bar, & you can hit it straight up.
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This is what I plan on doing I was told it also make the judges happy
 
Sean1332 said:
Welcome buddy.

Squats tonight.

just are 3 hamburgers and 3 brats

muh belly is happy
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Squats will be happy after that too! haha
 
Squat belly engaged. 70% 3x3 tonight?
 
Squats
3x3 @ 70%
Supplement
2x3 @ RPE 7
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Squat-Competition Stance, Sleeves Only
420x3x3
405x2x3 All paused

Romanian Deadlift
315x3x12

Traveling Lunges
30x2x20

Banded wall sits

Pizza
 
Super smooth and very impressive to move like that beltless and wrapless. Awesome work
 
Lol!....

Some fancy squatting there - smooth reps. I liked the inclusion of pizza on the days session as well
 
Squats looked good when I saw it on insta last night. I want some pizza tho!
 
Sean is squat king around here.. 405 looks like an average man with 225 lol. actually probably 135. very impressive as always bud.
 
ha thanks guys

Not a lot of energy. I hate working out on my duty weekends.

Upper

Warmup
meh..

Seated Overhead Pin Press
*eye level
95x8
115x8
135x8
155x6 Was hard getting it moving off the pins

Meadows Rows
90x3x15

Tri/Bi/Seated DB Clean
3x15

Short and sweet. Body is sore from getting back into it this week.
 
Sean1332 said:
ha thanks guys

Not a lot of energy. I hate working out on my duty weekends.

Upper

Warmup
meh..

Seated Overhead Pin Press
*eye level
95x8
115x8
135x8
155x6 Was hard getting it moving off the pins

Meadows Rows
90x3x15

Tri/Bi/Seated DB Clean
3x15

Short and sweet. Body is sore from getting back into it this week.
Click to expand...

Those OH pin presses /cage presses are a bitch. The bar is dead on those pins
 
Week 2
Deadlift
3x3 @ 75%

Conventional Deadlift
-Beltless
415x3x3

4" Snatchgrip Block Pull
-Oly shoes, beltless, straps
455x3x3

Occluded Dumbell Bulgarian Split Squat
35x2x12
20x12
BWx12

Had to make it a fast workout. Felt great though.
 
This occluded BSS...........you are sick. I thought doing BSS with a weight overhead was bad enough, but with occlusion I'd die.
 
Yeah they sucked ass, Bolt

Feeling pretty tagged right now. I threw up my entire carb backload last night. Must have had some kind of bug. Was able to eat 2 PB&J's and woke up at 1 to piss so had some Gatorade.

Before puking 300g of carbs though, I weighed myself at 217. When I came back from vacation and started carb backloading again, I was 223ish. Been eating at maitenance. Bumping cals up now.

Bench Press
3x3 @ 75% (added ~5% for the Slingshot)
Supplemental
2x3 @ RPE 7

Swiss Bar Bench Press
240x3x3 w/ Reactive Slingshot
265x2x3 + small foam (1-Board)

Dumbell Rows
150x4x12

Facepulls
85x4x12

Incline Neutral Grip Dumbell Press
50x3x20 20" rest between sets

External rotations with micro mini.

I'll get an arm pump on tomorrow at work.
 
Need to add in DB cleans and more Zydrunas pressing. Always forget those.
 
Squats
3x3 @ 75%
1x3 @ 80% w/ Reverse Light Band
Supplemental
3x3

EFS Yoke Bar-Sleeves and Belt
62x15
132x12
242x8
332x5
382x1
-Working sets-
432x3
432x3
432x3 + Belt
462x3 + Ultra wide stance + Reverse Lights
-Supplemental-
+Foam Box, -Bands
462x3
462x3
462x3

Writing that **** out like Nomz now. I shaved a few pounds off to account for the Safety Squat Bar making me it's bitch.

-Occluded Superset-
GHR
BW & Light band assisted x3x12

BSS
BW x3x15

Strong Banded Standing Crunches
4x15

Chose the occlusion training because I swear it gets rid of DOMS. I'm running a Spartan Race tomorrow so I'm all for that. Plus, it's easy on time.

Videos on Instagram. I despise uploading Youtube. I'll post those links later.
 
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