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Sean's Powerlifting Journey

SweetLou321 said:
You could also stagger your wrapped and none wrapped work like cws? Depends on how you lay each squat say progression.
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Not sure on progression yet. I was going to lay something out next week, along the lines of your advice, to see what you all think.

So, **** it. I'll wrap up. I'll continue wrapless work on the secondary squat day.
 
Primary Bench

Buffalo Bar
up to 230x2

Nope

Straight Bar (Better)
up to 225x2x3, feeling weaker
+Reactive Slingshot
245x4

Another failed bench session. **** me. I thought I had already started back at square one and not it feels like it's time to start back at square one lol

Incline Dumbell Press
70x3x10

OHP DB Press
60x3x8

Bi/Tri

Chest Supported Seated Rows were super settled through the entire workout along with some Half-kneeling facepulls towards the end.
 
Could we get a video of your setting up so maybe we can see if we can't improve your firing patterns there?

I.e. I can't flare with any aggression due to my shoulder and a nerve shutting off. So I fire with more ext rot instead of int rot and use more lats. No problems
 
SweetLou321 said:
Could we get a video of your setting up so maybe we can see if we can't improve your firing patterns there?

I.e. I can't flare with any aggression due to my shoulder and a nerve shutting off. So I fire with more ext rot instead of int rot and use more lats. No problems
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Hm that last part feels/sounds like me.

Couldn't do video today. Cell phone was drained from the cold. I'll get it in Friday.
 
Secondary Lower

Somewhere around 70% every 90 sec

CAT SSB Squat
Wide Stance
402x6x3

CAT Conv DL
385x6x3

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RDL
345x8
365x2x8

Tempo Single-legged Leg Press
2pps x3x15

Pallof Press and Hanging Leg Raises

Toyed with the wide stance. I'm comfortable with either. I'll most likely not go that wide for comp.
 
I think narrow will get your wraps poppin. We'll see soon enough.
 
What are you weighing Sean? Looking leaner and the squats and pulls even meaner, for real. You look fit and fast as ever man.
 
Hyde said:
What are you weighing Sean? Looking leaner and the squats and pulls even meaner, for real. You look fit and fast as ever man.
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Was gonna note this as well. You do look lean, buddy.
 
I think that's the first time "you look leaner" has ever been said in all 2 billion pages of this log. Thanks, guys.

I maxed out at 233-235 after the first 4-5 weeks of the hypertrophy block and I felt and looked like garbage. I started adhering to calorie counting during the last cycle in the Hypertrophy block, and have ever since. 3950/3585/2650 (high/moderate/no lifting) which is the maintenance cals for 225. Less than 100g carbs on off days. That put me down to 228 after 5 weeks I think. Then started bronkaid almost a month ago which put me to a steady 223 in a 2 weeks, and I've kind of been balanced out there since. I'll drop the bronkaid in another month. I figured by that point, I won't be obligated to diet hard through the peak and I can afford a bit of weight fluctuation without a hard cut.

I'm benching this afternoon. Stretched my lats and did some much needed Graston last night so I hope that will help. I fell off the Graston so maybe that's why my shoulders are funky again. My biceps and delts had a lot of **** built up.
 
No lie, I Graston my pecs (entire pec, all the way into the insertion) for 3-5 minutes the day before my comp bench, and I had the most productive/strongest session I've had in a long time.

Also hammered my triceps
 
tyga tyga said:
No lie, I Graston my pecs (entire pec, all the way into the insertion) for 3-5 minutes the day before my comp bench, and I had the most productive/strongest session I've had in a long time.

Also hammered my triceps
Click to expand...

Dang, forgot to do my triceps! I'm hoping that'll happen for me today then.
 
Bench

Scrap Mash
SuperD Band Stuff
RC Activation

Cable Rows supersetted throughout

95x2x15
135x3x6
165x5
185x3
205x3
225x6x3
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DB OHO
40/50/60/60x10

Rear Delt Fly
25x4x20

Bi/Tri/DB Fly
 
When I say leaner, I don't mean small - just leaner. You look athletic as ever.

I'd also cut the ephedrine now and use it as a performance enhancer during peak. And to control diet some then as that when it matters the most, adherence wise.
 
Hyde said:
When I say leaner, I don't mean small - just leaner. You look athletic as ever.

I'd also cut the ephedrine now and use it as a performance enhancer during peak. And to control diet some then as that when it matters the most, adherence wise.
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I appreciate it man. Thanks.

And nah, I don't like stims during the peak. I'll be set. Just gotta control my diet.
 
Hyde said:
Yeah I get into the unhealthy habit of getting where I need it just to be normal. That's an awful place to be
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Currently there. If i had a week where i could just not do shįt I'd take a stim break.
 
When I go hunting I delay my caffeine intake until I get out of the stand. Withdrawal headache for hours.
 
Deload Week

Naked Buffalo Bar Squat
420x3x3

I'll deload deadlift on Thursday.

SSB GM
152x3x15

BW BSS
x2x20

Single-Leg Leg Press
1pps x3x15

Reverse Hyper
140x2x15

Voodoo Wrapped TKE's
x2x20 each

Lazy day

Bench something tomorrow.
 
Bench Stuff

Double Paused Bench
205x6x3

Close Grip Bench
185x3x6

Strict Barbell Row
135,185,205,225x10

Flat DB Press
50,60,70x15

Bi/Tri/Rear Delt Fly

I'm slowly gaining confidence in my bench so thanks everyone for helping me out with that. ️

Bodyweight is staying steady. May allow myself to slowly go up a couple pounds.

My competition hit 705 last week so this will be a legitimate head to head. I'm anxious to get back in wraps and see where my wrapless work has put me.
 
750!
 
I wonder if your boy is gonna be wiped out by the time it's meet day. There's a gym down the road from mine where they go bananas in the gym and only just hit openers in meets. If at all.
 
herderdude said:
I wonder if your boy is gonna be wiped out by the time it's meet day. There's a gym down the road from mine where they go bananas in the gym and only just hit openers in meets. If at all.
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We shall see. Lots of variables involved. I just hope I perform better than my October meet. I have this April meet and the following October meet and that's it until I move and have an undetermined competition future.
 
Yeah, can't really control what he does, only can show up at your best.
 
Lower Deload

Conv DL
415x3x3

SSB Squat
422x3

SSB Rear Lunge/Lateral Band Walk/Single Leg KB SLDL
152x2x8/x2x20ft/35x2x15

Leg Ext/Ham Curl
100 total each

Stretched out my hips and lats for 10 min after. Did some Graston around my knee and adductors. Pec/Delt tonight.
 
I didn't feel like benching and just wanted a fûckaround day so..

Dips/Chest Supp Seated Row
BWx3x8/130x3x12

DB OHP
50x5x12

Incline DB Fly/Lat Pulldown
30x3x15/145x3xA lot

Skullcrusher/Prone Inc Rear Fly/Alt DB Curl
3x12

Cable Tri Ext/Facepull/Hammer Curl
3x15

I vowed to never do dips again after my AC began hurting way back when. I thought I'd give them a shot. Probably won't again. Didn't hurt but it's not worth compromising.
 
Buffalo Bar Squats
+Belt
510x3
510x3
+Wraps
565x3 Iron Rebel
565x3 Overkill

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SLDL
245x6
335x6
385x6
+Belt
425x6

DB Rear Lunge
60x3x10

So much for wrapped 5's. No effing way I'll ever do more than 3 in wraps lol. Not worth the pain. Kind of an off feeling day. Wondering if I need to rethink programming or just chalk up to an "off" day.

Possibly might move my main squats to Thursday to avoid my Monday morning rush to the gym. Not sure yet.

CAT SSB and 4" Block pull this Thursday

Ah, and while reading reviews on Iron Rebel wraps, I see a review about someone going for the 220 dt squat record. After some internet creeping, I found him. Currently at 700. Hit a slow 750 from reverse bands.
 
What's your record at again Sean?
 
You always have the shot to one up yourself and the other guy.
 
Pretty good day for first day in wraps. You're gonna be just fine.
 
Bench
205x5x5
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Close-grip Bench
185x3x8

Front/Lateral Raise
20x3x15 on both

Wide-grip Seated Row/Half-kneeling Facepull
130x5x10/70x4x20

Seated Alt DB Curl
25x5x10

Tate Press
20x3x20

For the first time in a long time, I couldn't identify any obvious shoulder pain or dysfunction throughout the workout.

My knee hurts again though, so no more squatting 2x/week.
 
No shoulder pain/dysfunction! Thats a win. Where's the knee pain? I know you mentioned having some in my log but I don't remember if you said where at? Didn't you used to do TKEs? Maybe adding those back in would help a tad if it's a tracking issue?
 
That arch is big pimpin'. I'm also wondering if I need to go back to 1 squat/wk too if it makes you feel better.
 
So much more solid here. That's something we can build off of. That's how you keep your shoulder happy. Looks like you cut 2-3" off of the bottom of the press.
 
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