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Sean's Powerlifting Journey

RegisterJr said:
I don't pay for those types.. lol

Who's the oldest active prominent lifter, off the top of your head?
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Steve Goggins isn't the oldest, but I think he is in his early 50s and still competes at a high level. He was the first person to ever squat over 1100 pounds.
 
RegisterJr said:
I don't pay for those types.. lol

Who's the oldest active prominent lifter, off the top of your head?
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Oh, man. Bunch of guys over 50 in single ply rankings. Some 40 somethings in multi ply. Most of the raw guys are in their 20s and 30s. There just wasn't such a thing as raw powerlifting ten years ago. So the old guys grew up in gear and now that they're old, they really can't/don't feel like going without.
 
I like conventional wayyy more. It's much simpler and I can be more aggressive with it.
 
NomZ said:
You can...

I pull 3x week currently: conventional, trap bar of lever, sumo.
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I feel like my legs need 2-3 days to recover from squats before pulling, then I give my legs/back 2-3 days before squatting again. If I had the time I could squat and DL on the same day, but I don't.
 
RegisterJr said:
I feel like my legs need 2-3 days to recover from squats before pulling, then I give my legs/back 2-3 days before squatting again. If I had the time I could squat and DL on the same day, but I don't.
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It's all about building up work capacity, you adapt.

With those 3 DL sessions each week, I spend most of the time around 65-75%, nothing over 90%.
 
liftandswim said:
Your recovery will improve over time.
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NomZ said:
It's all about building up work capacity, you adapt.

With those 3 DL sessions each week, I spend most of the time around 65-75%, nothing over 90%.
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I will try this. When you say <90%, can I still give max effort on that set? Like 9-9.5 RPE?
 
liftandswim said:
It is. But if you're trying to up your frequency (or total volume) you'll likely run yourself into the ground. Technique might suffer too. Gains are made from a body of work, not a single set.

But like I said, you can work it in. I do.
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Sean1332 said:
Ditto
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Every week I have a + set. Either 5+, 3+, or 1+. Should I call it quits even though I feel I have another rep in me? I mean, thus far I've had relative success with it. Maybe not on bench/OHP though.
 
RegisterJr said:
Every week I have a + set. Either 5+, 3+, or 1+. Should I call it quits even though I feel I have another rep in me? I mean, thus far I've had relative success with it. Maybe not on bench/OHP though.
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Yes. Don't push to failure. RPE 8-8.5 is just fine. Pushing to 9.5 weekly is going to wear you down fast. Once in a while is fine. But 1-2 reps in the tank is recommended.
 
RegisterJr said:
Every week I have a + set. Either 5+, 3+, or 1+. Should I call it quits even though I feel I have another rep in me? I mean, thus far I've had relative success with it. Maybe not on bench/OHP though.
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You're making great progress as is. I wouldn't go around trying to overhaul your programming.

But if you'd like to stop a few reps early on your AMRAPs and hit more TV as a result, go for it.
 
As always, thanks for the tips guys.
 
RegisterJr said:
I will try this. When you say <90%, can I still give max effort on that set? Like 9-9.5 RPE?
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Depends on the programming. I'm typically around an 8RPE, every now and then up to 9RPE if I feel good.
 
RegisterJr said:
Every week I have a + set. Either 5+, 3+, or 1+. Should I call it quits even though I feel I have another rep in me? I mean, thus far I've had relative success with it. Maybe not on bench/OHP though.
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Wendler has a beyond 5/3/1 variation that is based on total volume and not the plus set. Could always try it on a struggling lift like bench or ohp and see if that helps with set up, increasing max, and confidence. Not saying any of these are a problem for you but if they were this would help. Best part is you can just go back to the regular 5/3/1 set up the next cycle if you didn't like it.
 
Bench Press
45x10
95x10
135x8
165x5
185x5
205x5
205x5
205x5 @ 6
+20lb Chain ea/ Side
185x6 @ 7
185x5 @ 8

Flat DB Press/Low Pulley Seated Facepulls
70x3x12/55x3x12

Grenade Tri Ext/Triple Threats
55x3x8/x3x20

Bench left me gassed. I need to eat more. Bit of RC discomfort but feeling good overall. Touching higher gives me a better reversal and lat engagement. All I did to warmup were rows and overhead RNT squat.

All assistance was fast and 3-4 reps in the tank. 45 min session.

Buffalo Bar squats tomorrow. Prowler Friday. Overhead Saturday.
 
And ya, sticking with 1020L for sure. I hate reps over 5 and I like the RPE. My deload week will be light triples instead of singles. I may continue to add chain to top end sets of bench as a supplemental movement, buffalo bar for squats, and conventional deadlift. All main movements will be RPE 7 and below, with supplemental movements at 8-9. I'll acquire new (and small) 1RM's in 10 weeks.
 
What's the minute mark? lol He deleted the shorter video.
 
Buffalo Bar Squats
50x10
150x8
240x5
330x5
360x5
390x5
420x5 @ 6
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+100lb Chain & Foam Box
x2x6
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Close Stance TUT Leg Press
200x4x15

Leg Curls
Lots

Nothing special. Ran short on time so I just did those BS machines.
 
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