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Sean's Powerlifting Journey

liftandswim said:
And not to hate on westside/Dave tate, but a lot of the stuff I've heard them/him say is a$$ backwards. I, personally, wouldn't follow the majority of his/their advice. Again, not hating. Dave is an extremely likeable human being, but watching his seminars online I can't help but feel that he doesn't really know what he's talking about past a basic level. Not saying I do, but I don't try to act like I do.
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I agree with this. He use to follow basic periodization then went 100% westside.
 
liftandswim said:
And not to hate on westside/Dave tate, but a lot of the stuff I've heard them/him say is a$$ backwards. I, personally, wouldn't follow the majority of his/their advice. Again, not hating. Dave is an extremely likeable human being, but watching his seminars online I can't help but feel that he doesn't really know what he's talking about past a basic level. Not saying I do, but I don't try to act like I do.
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Without getting too detailed, what do you feel is so ass backward? Low specificity? I personally haven't found a good carryover as a raw guy at all, but I'd be inclined to try it more in gear.
 
Hyde said:
Without getting too detailed, what do you feel is so ass backward? Low specificity? I personally haven't found a good carryover as a raw guy at all, but I'd be inclined to try it more in gear.
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I'll list a few off the top of my head.

Well, your description of his deload for one. Literally the exact opposite of what you wanna do. It'll preserve fatigue.

Suggesting special exercises/bars to those who should, instead, fix their technique.

His discussion/understanding of weak point training.

Saying that advanced athletes need more variation in their training to progress when in fact, by definition, the opposite is true.

Im sure there's more.

Edit: I'm sounding like a whiny bîtch. It's not a big deal, really. Just voicing my opinion based on what I've seen/read.
 
liftandswim said:
I'll list a few off the top of my head.

Well, your description of his deload for one. Literally the exact opposite of what you wanna do. It'll preserve fatigue.

Suggesting special exercises/bars to those who should, instead, fix their technique.

His discussion/understanding of weak point training.

Saying that advanced athletes need more variation in their training to progress when in fact, by definition, the opposite is true.

Im sure there's more.

Edit: I'm sounding like a whiny bîtch. It's not a big deal, really. Just voicing my opinion based on what I've seen/read.
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Having had reaf the book of methods many times you are very right.
 
liftandswim said:
I'll list a few off the top of my head.

Well, your description of his deload for one. Literally the exact opposite of what you wanna do. It'll preserve fatigue.

Suggesting special exercises/bars to those who should, instead, fix their technique.

His discussion/understanding of weak point training.

Saying that advanced athletes need more variation in their training to progress when in fact, by definition, the opposite is true.

Im sure there's more.

Edit: I'm sounding like a whiny bîtch. It's not a big deal, really. Just voicing my opinion based on what I've seen/read.
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You don't sound whiny; that was actually exactly the kind of honesty I was asking for. Everyone in here trains and is trying to figure out what really works best (for them at least) and Sean had deloading on the table. Thanks for the feedback!
 
I like Tate, but come to realize outside of his "stay ****ing tight, shoulders stabilized, and stuff like that on lifts he is just speaking to geared lifters." Not that there isn't anything to learn bc he has a great outlook on something and the mentality he brings. I just learned to keep in mind he is talking to what he knows more.
 
liftandswim said:
What percentage of time should an intermediate lifter spend in hypertrophy and strength blocks? About 50/50? 25/75? What's his opinion
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Just asked.

I asked on attempt selections and intrameet recovery because my hips usually suck by the time I pull and I blow it . He said 94%, 98%, whatever. He said to eat more. I couldn't think of anything better to ask lol
 
Sean1332 said:
Just asked.

I asked on attempt selections and intrameet recovery because my hips usually suck by the time I pull and I blow it . He said 94%, 98%, whatever. He said to eat more. I couldn't think of anything better to ask lol
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Thanks!

And that's a good question. Extremely relevant to you
 
Man I just missed that! You asked some good ones IMO. I didn't see him answer your second one :(
 
Sean1332 said:
Yeah but I think I phrased the question wrong and he just thought I was a bitch probably lol

98% second attempt..oof. Do I go 665/695/725?
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Yeah probably didn't realize you're a 710 squatter. Look up the meet card on the RTS forums. It has attempt selection stuff on there, I believe. Idk I've heard mike T refer to it a billion times. Just a suggestion.

Sean1332 said:
Damn, no answer from him Swim
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Oh, well. No worries. I know what Greg Knuckols says on the matter. Just wanted another opinion
 
liftandswim said:
Yeah probably didn't realize you're a 710 squatter. Look up the meet card on the RTS forums. It has attempt selection stuff on there, I believe. Idk I've heard mike T refer to it a billion times. Just a suggestion.



Oh, well. No worries. I know what Greg Knuckols says on the matter. Just wanted another opinion
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Sweet just looked it up. Seems like most recommendations (cws, israetel, brian carroll, rts) are within 2% or so of each other.

I suppose I'll find out in 3 weeks when I see what I have in me and go from there.
 
liftandswim said:
Yeah probably didn't realize you're a 710 squatter. Look up the meet card on the RTS forums. It has attempt selection stuff on there, I believe. Idk I've heard mike T refer to it a billion times. Just a suggestion.

Oh, well. No worries. I know what Greg Knuckols says on the matter. Just wanted another opinion
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What does Greg say?
 
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Read this. Basically, spend more time getting jacked unless you're an advanced athlete and you've reached your limit in terms of muscle mass.
 
liftandswim said:
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Read this. Basically, spend more time getting jacked unless you're an advanced athlete and you've reached your limit in terms of muscle mass.
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Damn it swim. Now you're making me want to rip some curls in the power rack
 
Bryce Lewis is another good coach with a lot of freebie content, he has an entire spreadsheet that sets up meet warm ups for you.
 
Sean, remember that at the end of the day it's still you under the bar. CWS, Carroll, any of them are just trying to give guidelines to be helpful, but you need to pick what feels best for you.
You have a goal weight. Your opener doesn't f*cking matter to anyone else, but you CAN screw it up so make sure to not overdo it. 2nd is just a number you like in between.
 
Bench Deload

Singles up to 255
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Incline DB Bench
75x8
85x8
95x2x8

Chest Supported Seated Row
110x4x15

Bi/Tri/RC Work
DB Curls/Swiss Bar Skull Crusher
 
Pallof presses as well. For RC work, I did a dumbell version of DeFranco's Triple Threats. Prone Incline, using 5lb Dumbbells, I do the Triple Threat movement with them. Pull into the L, ext rot, then extend.

RC and AC feels good. The low cable rows and supported chest row seems to help the AC. My thoracic mobility is the bench t-spine mobilization, quadruped, and side lying windmills. It's helped my rotator cuff tons.
 
Squat Deload

Buffalo Bar
50x8
150x8
240x5
330x3
420x1
+Belt
480x1
+Wraps
545x1
545x1
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- Belt - Wraps + Double Pause
405x3x3
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Goblet Bulgarian Split Squat
65x3x8

Glute-Ham Raise
BW x3x10

Dumbbell Side Bends
Hook grip practice
100x3x8
 
He has the eye of a tiger.
 
F you Sean and your 545 singles for deload your squatting is so legit man. It still always kind of impresses me; it's hard to get used to.
 
Low Box Squat into High Box Jump
12" Box/Waist High Box
12 total

Kneeling Jump into High Box Jump
5 total

Barbell Kneeling Jump
45x3
95x3
115x2
135x1
45x3

Prowler Sprints
90x8x40yds

No idea how to program/apply any of this **** but I was just killing a bit of time.
 
So athletic...
 
Barbell Row/Standing DB OHP
225x6x5/40,50,65,75,75x10

Cable Tri Ext/Hammer Curls/Prone Inc Rear Delt Fly's
90x4x15/35x4x15/25x4x20

Meh
 
Beltless Stiff-bar Comp Pull
+Hook Grip
495x2x2
+4" Block and Straps
525x3
545x3
565x3
585x3

Single Legged DB SLDL
65x3x15

Banded Leg Curl
Miniband x100 Consecutive

Never brought a belt because I didn't plan on pulling today at my work gym but said F it. Used the stiff slick bar and made 495 move like 405. The grip really sets me up perfectly. Low cal day yesterday and I didn't eat anything today so I was pretty much done after those pulls.
 
Im with you on the hook grip man. Mixed vs hook doesnt make much of a difference for my conventional pull but for sumo there is a difference without a doubt.
 
Saw the stiff bar 585x3 and was like wooo, oh blocks, lol
 
Also, started that Wendler program "Building the Monolith" you threw up a while back. Got a straight bar on my back for the first time in 2 months and of course it felt a lot heavier having only been doing light SSB work. The workout took forever and I was recovering horribly between the 5x5 on squats, but the weight felt very manageable by the end of it as I got used to it again. Set my Training Maxes ultra low to make the numbers work out manageable (405/250/500, plus 170 for strict ohp TM).

We'll see how I recover, basically 3 days of full body work/wk. I'm eating to get a bit bigger anyway right now and don't plan on competing til March so what the heck. Thought you might find it interesting since you had brought it up before.
 
Bench
Work up to
255x3x2
+2 Board
265x2
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This was terrible. My self-unracks were excruciating and I couldn't get into a good position after the unrack. Yanked a muscle in the neck. Nixed the supplemental work.

Flat DB Press
65x4x15

Standing DB OHP
30" rest
35/45/50/35x15

DB Front Raise
10's x3x a fuk load

At work the next two days so I'll do some upper back/arms. Switching to the squat bar on Friday to do 580x2x2 and 615x2 from reverse lights.
 
Presses still looked smooth man. I yanked something in my neck today too, while driving trying to reach in the passenger floor board to grab my drink hurt like a bitch..
 
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