Sean's Powerlifting Journey

Deadlift
+Beltless, Strapless, Texas DL Bar
245x5
245x5
335x5
370x7x6

Stiff-Legged Deadlift
+Belt & Straps
345x3x7

14" Cambered Bar Squat
+Oly Shoe, Narrow Stance
155x5
245x5
335x3x10

Seated/Chest Supported Row
110x4x12

Was able to continuously increase total deadlift volume this mesocycle. Increased intensity and slightly lowered total volume of assistance work. Meant to increase both. Oh well. Good session.
 
justanotherj said:
Raw dog tactical has a sale on their holsters. I believe your H&K was on the list on their defender series.
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God damnit. Only for the VP9. The 40's slide is a bit thicker. That's a good price, too. I emailed them to see if they had any. Thanks, man.

GovX is doing $20 off today FYI
 
Wish gcode holsters were on sale. But I ain't paying 70-90$ for a gucci ass holster.

I use a haggard self made one from a buddies kydex machine.
 
Sean1332 said:
**** ya. Signed up both my wife and I for it last night lol

A buddy has them and likes it.
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Cheatin mother father
Sean1332 said:
Alpha Concealment Systems and LAG tactical has decent prices. And mil/leo discount.

Haggard self made sounds legit though..
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I'll look up em now. I'm leaning towards the alien gear because you can adjust them for height/cant/and switch out molds for another gun. People bitch about the screws coming loose, but that's the price you pay for the autonomy to change it to how you want. That and I guess they don't know what loctite is.
 
justanotherj said:
Cheatin mother father

I'll look up em now. I'm leaning towards the alien gear because you can adjust them for height/cant/and switch out molds for another gun. People bitch about the screws coming loose, but that's the price you pay for the autonomy to change it to how you want. That and I guess they don't know what loctite is.
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Cheatin just like my double BAH lol

Yeah I saw a couple YouTube videos of bitching about them but....loctite.
 
Upper

Standing DB OHP
30,40,50,60,60x8
40x2x15

Chin-Ups
BWx6x5

Rolling Tri Ext
40x5x8

Rear Delt Fly
20x3x20

Seated Alt DB Curls
25x5x15

HLR
x3x10

Meh. Right Tricep is still having trouble locking out. Everything feels 2x as heavy on that arm. Also, I get more Tricep soreness on that side than the other. And the same side..it doesn't feel like the rear delt is doing a damn thing.
 
Sean1332 said:
Upper

Standing DB OHP
30,40,50,60,60x8
40x2x15

Chin-Ups
BWx6x5

Rolling Tri Ext
40x5x8

Rear Delt Fly
20x3x20

Seated Alt DB Curls
25x5x15

HLR
x3x10

Meh. Right Tricep is still having trouble locking out. Everything feels 2x as heavy on that arm. Also, I get more Tricep soreness on that side than the other. And the same side..it doesn't feel like the rear delt is doing a damn thing.
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Pls get your shoulder looked at. I wanna see some big benching in here eventually.
 
Squats

Warmup x2
Goblet Squat x10
Hip Airplanex8
BSS x12
One-legged KB DL x10

Safety Squat Bar
-Narrower than comp, Beltless
152x8
242x5
332x3
367x6
367x6
367x6
367x6
367x6
367x6
367x6
367x8
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Glute-Ham Raise
Vs. Monster Mini x5x8

Bulgarian Split Squat
-Goblet Held DB
60x8
75x8
85x8
100x8

Good day. Reps weren't a struggle so I pushed an extra set.
 
Upper

Swiss Bar Press
-All grips
35x10
85x2x10
125x10
155x5
175x5
155x3x8

No pain. Tricep was able to ******* somewhat evenly. Just weak now. Things are still off. But, at least I benched.

Giant DB Dropset
55's down to 20's
x a lot of reps?

x3 Sets
Lateral Raise 15x12
Front Raise 20x10
Rear Delt Fly 25x15

Close-grip Seated Cable Row
135x4x8

Neutral Grip Pulldown
100x4x10

Bi/Tri
 
Sean1332 said:
Upper

Swiss Bar Press
-All grips
35x10
85x2x10
125x10
155x5
175x5
155x3x8

No pain. Tricep was able to ******* somewhat evenly. Just weak now. Things are still off. But, at least I benched.

Giant DB Dropset
55's down to 20's
x a lot of reps?

x3 Sets
Lateral Raise 15x12
Front Raise 20x10
Rear Delt Fly 25x15

Close-grip Seated Cable Row
135x4x8

Neutral Grip Pulldown
100x4x10

Bi/Tri
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Have you tried the buffalo bar yet? Either way awesome you got some form of benching in.
 
RegisterJr said:
We'll make a body builder out of you yet!

Strong work and volume, man. I'm with you on lunges. I like my center of gravity better with the bar on my back.

Graston tools aren't available online?
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Graston tools are like $1700 and only available to educators/DPT/AT/chiros.

Gua Sha tools on Amazon are $10 and pretty good for the smaller muscle groups.
 
Decided against deloading this week. I'm going to do 4:1 training:deloading week. With that set, anybody have thoughts on the next weeks progression?

Wk1 was 60%x10's
Wk2 62.5%x8's
Wk3 (this past week) 65%x6's.

Wk4 do 67.5% for possible 4x12? Thatd be a way to beat the last weeks volume. That'd also be terrible.
 
Sounds similar to CWS method. I'm not a fan of percentages since there's far too many variables, but as long as there's a scale for progression and overload, it's solid.
 
Rodja said:
I prefer to use that as opposed to percentages. My main thing is this: percentage of what? Gym max, meet max, is your weight the same, anabolics (I know this doesn't apply to everyone), wrap/no wrap, etc.
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I agree 100%. I think rpe can be a great off season style or have a window of percents to use. Bc there is a lot to consider.
 
I went off RPE since the 1020life book came out 2 years ago I think. I'm okay with working off an estimated percentage for now haha
 
Playing devil's advocate here. Why not use percentages as a baseline and if it's too hard decrease the weight and if it's too easy increase the weight? I guess I'm a bit biased for two reasons. 1. That's how I train and 2. My strength doesn't fluctuate much
 
Rodja said:
I prefer to use that as opposed to percentages. My main thing is this: percentage of what? Gym max, meet max, is your weight the same, anabolics (I know this doesn't apply to everyone), wrap/no wrap, etc.
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That's what screws me all the time. Trying to pick a number to percent off of.
 
liftandswim said:
Playing devil's advocate here. Why not use percentages as a baseline and if it's too hard decrease the weight and if it's too easy increase the weight? I guess I'm a bit biased for two reasons. 1. That's how I train and 2. My strength doesn't fluctuate much
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That's really all its been the past 3 weeks, a baseline number. I have no idea what my SSB moderate stances 1RM is. I picked a possible number just to base percentages off of to overload. Whether I call it a 2.5% increase of 10lb increase, I was just looking for a rep scheme this to start on this week.
 
Deadlift
*Beltless, Snatch Grip
135x8
225x5
315x3
385x12
385x12
385x12
*Conventional
385x12 Rough as fuk

Squats
*4 Second Eccentric, Beltless, Narrow/Oly, Double Paused, 2 Sec in hole, 1 sec out of hole
315x4x6
FU CK that

Barbell Shrug/Dumbell Row
225x3x15/100x3x10

Well, 4x12 with 67.5% of my conventional is most definitely possible, even with a snatch grip. That made my glutes feel like I did a million glute bridges. I may dedicate my next mesocycle to SG.

And tempo style squats blow hard.

Total volume of work loads for my pull this mesocycle.

Wk1 13,600
Wk2 14,200
Wk3 15,540
Today 18,480
 
Screw those double paused squats. No fkin thank you.
 
Sean1332 said:
So much for hypertrophy work when you're too naeuseus to eat lol
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You can just shred up like Jswains gf is gonna do to him and you guys can do figure together. Realistically, you're both gonna need a buddy to touch up your spray tan on your back anyway.
 
Hyde said:
You can just shred up like Jswains gf is gonna do to him and you guys can do figure together. Realistically, you're both gonna need a buddy to touch up your spray tan on your back anyway.
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Thats lou you're thinking of i think lol. My gf told me yesterday im "looking husky" lmao.
 
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