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Sean's Powerlifting Journey

Medium Grip Seated Cable Row
135x5x12

Inverted Rows
BWx4x10

Trilateral Raises
20's x4 sets

AMRAP Barbell Curls
3 Sets

Banded Tricep Pushdowns in a dip motion?
Light Band each hand x5x20-25

Hammer Curls
35x3x15

Prone 85deg Incline DB OHP
15x3x8

Then the RC exercises from the article
 
Sean1332 said:
Not sure if I can get a gym partner for tomorrow. Walking this out is going to suck...
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At least you know if you can walk it out and hit it you can hit it out of a mono. Get er done
 
Holy shīt that is smart. Why haven't i never thought of that.
 
Real men walk out squats.
 
Lol one time on Paul Carter's blog in a post about PED usage in the fitness industry someone commented that Real men don't need steroids. To which Paul replied You don't get to decide what real men need, b!tch
 
Squats
Work up to
615x1
645x1
685x0

BSS/Single Legged KB SLDL
3x15

Welp. Two things weren't in my favor. I felt like I needed to stretch last night. Bad idea. It left me too loose today. I've been good about not needing to stretch. Doing so just buried me. I had zero hip tension today. I went in there on 5 hours asleep. Normally that's fine for me but maybe it didn't let me get primed for it on my back. The weight wasn't suffocating with the unracks but I was just too loose overall. I'll chalk it up to a crap day and hit my biggest squats next week instead, 3 weeks out. The last 2 meets, around the 5-4 week out mark, I've missed a squat. This makes 3.
 
Single-arm DB OHP
30/40/50/50/50x15

Supersetted w/
Cable Rows
135x5x15

Barbell OHP
95x3x15

Barbell Curls

YTAWL's and some RC work

Goblet squats and BSS.

I'm surprised I could barbell OHP. My lats are usually way to ****ing tight. I think I did some other stuff in there tonight. Just forgot.

And my thighs are wrecked. Adductor/groin/hamstring. I don't think they've ever been so sore and right in my life. This blows.
 
What's a McGill pullup?
 
Are you guys gonna get mad if I say that's just a fat man pullup?

It's ok, bc I'm skinny fat.
 
NomZ said:
Are you guys gonna get mad if I say that's just a fat man pullup?

It's ok, bc I'm skinny fat.
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Nope. When you're stuck at four sets of five for two years, any change of pace is great for the psyche.
 
Sean1332 said:
The second I broke 215lbs, I sucked at pull-ups
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Heard that. Only just got back to pull-ups. Been doing neutral grip ones to make it easier and went from 5x4 at 228 to 8x8 last week at 235 over 3 months. The trick is frequency I found. At least 2x/wk or I can't hope to progress at all.
 
I'll get at them eventually. It's on my to do list but not super high on it lol

Took some pages out of Herder's unwritten book and I managed to unfuk my thigh a little bit. Did moderate compression with 15ft of voodoo floss on it, then flossed the groin, and then the lower portion. Mashed it with a barbell end loaded with 30lbs...this was terrible. My groin/hip flexor is still tight but at least I can stand up straight and squat down now. My ankles and knees don't ache anymore so that was definitely tied in with it all.
 
Good to hear your working all that **** out man. Pull-ups are fun for my skinny self too, always been half decent at body weight work.
 
Welp, now I'm missing deadlifts. Was supposed to hit opener x2 singles and 2nd for x2 singles. I pulled the first 555 easily. Then went to pull it again and got 3" off the ground. Tried mixed grip and it didn't move. Used straps and it moved far too slow. I'm too close to the meet to be missing easy reps session after session, even after a deload.

Thoughts? Meet is Oct 18.
 
Sean1332 said:
Welp, now I'm missing deadlifts. Was supposed to hit opener x2 singles and 2nd for x2 singles. I pulled the first 555 easily. Then went to pull it again and got 3" off the ground. Tried mixed grip and it didn't move. Used straps and it moved far too slow. I'm too close to the meet to be missing easy reps session after session, even after a deload.

Thoughts? Meet is Oct 18.
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I dunno man. I know we are at entirely different points in our training career but my deadlifts felt like complete **** leading up to this last meet and my deads were absolutely flying in the warmup room like never before. Is there anything going on that could cause any increased fatigue that could be contributing to this last week or however long its been with training being a little off? Like you mentioned before, even some of the most notable guys in the sport occasionally have an off meet prep and still hit prs in the meet.
 
Yeah. Not sure what's causing it. Issue to me is, that these were my two most intense weeks of the peak and the only successful day was last weeks deadlifts. Still have to see how Friday's squats go.

I'm thinking:
Go according to plan. Hit what I can Friday and hopefully the deload week followed by "warmup" week the week of will unfuk myself.

Deload starting now, hit openers next week, then deload the meet week.

Cancel this meet. I'm taking a token bench anyways. That's lame.

Mind fuk.
 
Yeah, like i said i could totally see how you're mind fukked right now. I wouldn't know what the hell to do if that was me either. I personally would probably just go with the first option. But that could really backfire too and fuk your head even worse depending on what happens. So, i dunno. If you really dont have any confidence in hitting what you are supposed to hit on Friday then option two sounds much better.
 
Deadlift

Conventional
135x10
225x6
Sumo
315x3
415x2
505x1 + Belt & Hook
555x1
Invalid Link Removed
555x0 Over/Under
555x1 +Straps
505x1 Hook

GHR/BSS/HLR
3x15

Cable Rows
3x10
 
I'd just stick to the plan and go. That is what I did last meet prep. I also missed 530 twice (opener) and 565 which was near my opener lol

Edit: form looked off compared to your normal pulls. Looked like your were forward on the bar.
 
SweetLou321 said:
I'd just stick to the plan and go. That is what I did last meet prep. I also missed 530 twice (opener) and 565 which was near my opener lol

Edit: form looked off compared to your normal pulls. Looked like your were forward on the bar.
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It's definitely off. Not sure if it's the fukced up crooked platform, or fukced up hips.
 
Depending on how you feel I might would consider starting your deload early. Not now or anything, but maybe half a week earlier than usual and deloading for a little longer.

If you're already missing reps its possible that you're getting into the CNS fatigue earlier in the peaking cycle and if that's the case it would take more time to recover and super compensate.
 
jimbuick said:
Depending on how you feel I might would consider starting your deload early. Not now or anything, but maybe half a week earlier than usual and deloading for a little longer.

If you're already missing reps its possible that you're getting into the CNS fatigue earlier in the peaking cycle and if that's the case it would take more time to recover and super compensate.
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Jim makes a point. Stronger you get, longer it takes to recover...plus add in the X factor we call life and nothing's ever certain.
Do the meet. Believe in yourself this Friday. Try not to think about it; don't make excuses either cuz we know that won't help. Get that squat and then it's smooth sailing. You can do this, Sean.
 
Barbell OHP w/ Grip Force/Supersetted w/Chin-ups
45x10/BW x5 each set
65x10
95x10
115x10
135x10

I'm on duty and things got busy real fast so...2 hours later I came back to finish the workout.

Seated Medium Grip Cable Row
135x4x10

Tri-Lateral Raises
20x3x15

Bi/Tri

RC Work
 
Sean1332 said:
I think I tore up some scar tissue from doing some hanging. It's tender and I can feel the adhesions in it. Possible?
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Yeah, first time I hung I busted my bad pec wide open. It was shot for a week and then totally awesome. I wish I had hung again rather than home graston to death.
 
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