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Sean's Powerlifting Journey

lol that's damn cheap. I can't buy anymore stuff. my way too stocked full lol

So, I didn't intend on lifting so I was going with a low cal low carb day. Supposed to deadlift on duty tomorrow but it's no fun lifting at work so said screw it-I'll deadlift today. 2 Chobani prewo and 5 scoops of Gatorade mixed with 3 Capri Sun, I'm in line with the Rennasaince Diet carb timing. I'll be popping a Recompadrol with all these intra carbs.
 
Sean1332 said:
lol that's damn cheap. I can't buy anymore stuff. my way too stocked full lol

So, I didn't intend on lifting so I was going with a low cal low carb day. Supposed to deadlift on duty tomorrow but it's no fun lifting at work so said screw it-I'll deadlift today. 2 Chobani prewo and 5 scoops of Gatorade mixed with 3 Capri Sun, I'm in line with the Rennasaince Diet carb timing. I'll be popping a Recompadrol with all these intra carbs.
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Is that 5 scoops 60g carbs per scoop?
 
Ive been taking 5 scoops of gat powder mix intra workout lately with 2 scoops of amino IV! (105g CHO). You think a GDA should be used preworkout?
 
Rodja said:
Don't forget that lifting in and of itself is a GDA.
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Very true, and I'll never use one post-wo.

I took it 30 min before 50g of prewo carbs, then there was 130g'ish Intra/Post. Wasn't sure if it may have any positive effect or not given the large quantity of carbs.
 
7 Weeks Out-4" Block Pulls

Groin Floss
Hip Airplane
Arm Bar
Goblet Squat
BSS


3.75" Sumo Block Pull
245x2x8
345x3
435x2
485x2
525x2 + Belt
545x2
565x2
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Speed Pulls off floor, 30 sec rest
395x5x2

Dumbell Shrugs
115x5x8

Facepulls
40x3x25

Dumbell Lunges
90x3x10
 
Sean1332 said:
Not normally but I remember EBF saying he mixes his into his Intra-drink though. breezy11 you remember talking about that?
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I thought he used Recompadrol pre (could be wrong), but he definitely tries a bunch of stuff intra either way. I remember he recommended that I put Meadows old GDA in my intra due to it having biotin (don't remember why). I never did though because it also contains ALA and my intra had alcar at the time (they polymerize when mixed together).

I have agmatine in my pre/intra from High Volume now.

Duramaxhd said:
I believe I remember reading chris Duffin does
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I think he uses AP (sponsored by USP)

Rodja said:
Don't forget that lifting in and of itself is a GDA.
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Sean1332 said:
Very true, and I'll never use one post-wo.

I took it 30 min before 50g of prewo carbs, then there was 130g'ish Intra/Post. Wasn't sure if it may have any positive effect or not given the large quantity of carbs.
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Yeah, I don't use post wo either. If you train hard enough, exercise will induce glut4 translocation, which is an effect of most gdas. Most contain antioxidants as well, which you'd want to avoid around training.
 
breezy11 said:
I thought he used Recompadrol pre (could be wrong), but he definitely tries a bunch of stuff intra either way. I remember he recommended that I put Meadows old GDA in my intra due to it having biotin (don't remember why). I never did though because it also contains ALA and my intra had alcar at the time (they polymerize when mixed together). I have agmatine in my pre/intra from High Volume now. I think he uses AP (sponsored by USP) Yeah, I don't use post wo either. If you train hard enough, exercise will induce glut4 translocation, which is an effect of most gdas. Most contain antioxidants as well, which you'd want to avoid around training.
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Thanks for the info, man
 
Homeade BBQ sliders. I accidentally ate all of them.
 

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breezy11 said:
I thought he used Recompadrol pre (could be wrong), but he definitely tries a bunch of stuff intra either way. I remember he recommended that I put Meadows old GDA in my intra due to it having biotin (don't remember why). I never did though because it also contains ALA and my intra had alcar at the time (they polymerize when mixed together).

I have agmatine in my pre/intra from High Volume now.



I think he uses AP (sponsored by USP)





Yeah, I don't use post wo either. If you train hard enough, exercise will induce glut4 translocation, which is an effect of most gdas. Most contain antioxidants as well, which you'd want to avoid around training.
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No idea how much Amentoflavone is in the prop blend in High Volume, but that stuff is AWESOME on my upper body days. Worth the $30 for the strength increase, and better than Hemavol and many other pump products I've used.
 
Sean1332 said:
So awesome. Him and Palko are sick light bw squatters.
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Didn't realize how swole Palko was until Friday. You'd never know it when he's next to Disbrow with no other human life in the frame, but dude looks like he enjoys lifting weights.
 
Bored

Turkish Getups
40lb x a few

Bottoms-up KB Side Plank
20lb x2x20 seconds each side

McGill Crunch
lots

Birddogs

Turkish Getups suck.
 
Sean1332 said:
Hmm most likely not. I'll do the side lying windmills for the tspine, which I like quite a bit actually.
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Donnie likes them for lower back rehab and I forget what Kabuki likes them for, but I've seen him do them a million times. I'll have to check the side lying ones, did you post a video of them recently?
 
herderdude said:
Donnie likes them for lower back rehab and I forget what Kabuki likes them for, but I've seen him do them a million times. I'll have to check the side lying ones, did you post a video of them recently?
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I'll look them up then.


Side lying one-you can quickly find out if your shoulder sucks ass or not.

Under Coaching Cues
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Bench

Floss Elbows
Tspine/Pec Mash
Side Lying Windmill
Pullaparts

Bench
Bar x2x10
95x2x10
135x8
160x6
185x2
205x2
225x2
245x2
265x2x2
Close-grip and Slingshot
225x2x3

Flat Dumbell Bench
60, 65, 75, 75x10

Banded Tricep Pushdown
AVG x100 Total Reps

Hammer Curls/YTWAL's
 
Sean1332 said:
Bicep Tendon is terrible. It's definetly hindering me now. Going to do some Graston tomorrow.
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Brian knows a place in town that does that I may look it and have it done if my insurance pays for it

I did the farmers walks last week for my bicep pain it did seem to help it been a bit better since then
 
Leveled out (the floor is pretty sloped..), layered up, non-skid grip tape, reinforced 4" blocks and new 2" blocks.
 

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Sean1332 said:
Leveled out (the floor is pretty sloped..), layered up, non-skid grip tape, reinforced 4" blocks and new 2" blocks.
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What re you using for the band holders? (The answer I expect is "band holders", lol)

I wonder if I could convince my gym to let me build one, at my expense.
 
RegisterJr said:
What re you using for the band holders? (The answer I expect is "band holders", lol) I wonder if I could convince my gym to let me build one, at my expense.
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Do you mean on the platform itself?

Edit:
This frame is all it is. The issue with our gym, is that the gym floor slopes to the center. Also, we need multiple layers because it's last location ended up with a giant divot from the weight, even through 2 layers of stall matting.

This now has a built up/leveled out plywood layer, then sitting on top of that is the frame/platform with plywood cut out in it, then a layer of stall mat, the center plywood and outside stall mat, with everything drilled in. So, we fixed the 1-2 degree decline on the left, and made it pretty. Before, it was just a smorgasbord of wood and rubber.

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Squats

Myosynergy, Green Mag, White Flood Reborn, Purple Wraath intra

Warmup
Usual

Squats
55x10
145x10
235x8
325x3
415x2
505x2 + Belt
565x2 + Wraps
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605x2
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615x1
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14" Cambered Bar Squat
-Oly Shoe, Narrow Stance
155x5
245x5
335x3x5

Glute-Ham Raise
35+Micromini x3x8
 
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