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Sean's Powerlifting Journey

Sumo
435x5x3

DB SLDL
75x4x15

Leg Extensions
whatever

I had some nasty SIJ pain today. Deadlifts still had pop but I had to set my hips into them slowly. I tried some BSS and lunges but my hip wasn't having it.
 
Wide Grip Buffalo Bar Bench
50x2x20
100x10
140x10
170x2x25

(CG Cable Row supersetted next 10 sets)

Incline DB Press
90x2x10
85x2x10

Flat DB Fly
25x4x15

B/O Rear Delt Fly
18x4x12

DB Shrug/Delt Raise
90x3x15/15x3x20

Cable Tri Ext/Hammer Curl
5x12-15
 
And a strong DB press.
 
Thanks guys. I started an impromptu deload today. I have a ton of pressure on my tailbone when squatting and pulling.

Any fixes?
 
Buffalo Bar Squat
Work up to 485x1 and shut it down.

Mechanically, everything was great. I was actually pretty excited to squat today and everything felt perfect but that pressure on my tailbone just intensified.

BSS/Leg Press
44x3x12/3ppsx5x10

Single Leg SLDL/Ham Curls
44x4x12/Half stack x3x8
 
That's a weird one bro, never had to deal with it. Maybe hanging and reverse hypers?
 
I don't know man...look for knots around the whole area(above and below) and maybe some like hypers and stuff like dude says
 
Reverse Hypers generally stress my low back. I got to hit some this weekend for the first time in months and they were definitely something I did to build muscle, not make my low back healthier.
 
Hyde said:
Reverse Hypers generally stress my low back. I got to hit some this weekend for the first time in months and they were definitely something I did to build muscle, not make my low back healthier.
Click to expand...

I agree. I never like the way they feel on my back either. Just doesn't feel right so I've always been leery of them.

Sean, I've learned how to self adjust my sacrum and SIs (if theyre off...I wont always get them every time). It sounds simple but it's actually kinda hard to get the first time. You just stand like you're at the top of the squat with your feet at about shoulder width and flex your glutes as hard as possible. I dunno if it'll help you at all, but it always relieves a little tension for me. If you cant get it ill see if i can describe it better.
 
Also, ive heard a few anecdotal accounts of people having good experiences with this thing during physical therapy. I have no first hand experience with it though.

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When I first added them in, they wrecked my back, but it got better. I had to start off by cutting off the bottom range of motion and grow it over time.
 
Bench
45x10
95x2x10
135x8
160x5
185x3
205x1
225x1
260x1
285x1
315x0, 0
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Flat DB Press
85x3x15

DB Row/Cable Tri Ext
145x3x12/100x3x12

Preacher Curls
? x3x12


I really wanted a magical PR today but I think I took too big of a jump. At least I made 285 move.

Continuing the deload. Starting up some block periodization come Monday. Working on a plan and will post it up when I have it.
 
Impressed you're taking the 315 jump despite the bench hurdles over the years. Gives me hope too. Nice job Sean
 
I bet 305 was there at least! Some heavy db rows. I hate Db rows but we have 140s I think at my new gym so maybe I will start hitting them again and try to catch up to you eventually.
 
Sacrum still hurts. Can't squat.

DB SLDL
100x5x20

Single-leg Leg Press
1pps x3x15

Sled Drag on gym floor
300x5x50ft

Seeing the chiro tomorrow. Flexeril, stretching, mashing, traction, trying different ways to pop it. Nothing is working.
 
Flat DB Press, Feet Up, TUT
60x5x15

Flat DB Fly
30x5x15

Machine Fly
? x3x15

DB OHP
55x3x12

Delt Raise
20x40
10x20
5x10

Cable Tri Ext/Tate Press
115x4x12-15/15x4x12-15

Those delt raises were awesome. Good pump. Plenty in the tank. Bound for the chiro office now.
 
Deadstop DB Row
100x10
150x2x10
140x10
130x2x10

Wide Grip Seated Cable Row
115x3x12

Neutral Grip Pulldown
115x3x12

DB Shrugs
100x3x15

Half-Kneeling Facepull/Preacher Curl
85x4x15/65x4x10

Incline DB Curls
20x4x12

Hammer Curls
20x3x20
 
Starting off a 4 week hypertrophy block and trying to get myself back on track.

Narrow SSB Squat in Oly Shoes
392x3x10

GHR,
Focus on TUT & holding contraction
BWx5x10

Occluded Superset
2x25
44lb Goblet Squat & RDL

Tailbone still feels sore so I kept it at 3x10. Will bump up volume the next few weeks anyways. Being under the SSB again sucked enough. I'll continue with the occlusion sets on the next few Monday's and see how that does for me.
 
How'd you like the occluded RDL?

Edit: outside the pain I mean.
 
Buffalo Bar Bench
215x3x10

Incline DB Press
70x3x15

Flat DB Fly
30x3x10

Delt Raise
20x60
10x30 (3 second breaks at 15,10,5)
5x10 Held contraction

Skullcrusher
70x5x10
 
DB Row
100x4x15

Lat Pulldown/Wide Grip Seated Cable Row
100x4x12/100x4x8

Prone Incline Rear Delt Flys
15, 10, 5, 5 x4x35

DB Shrugs w/ 3 second hold
100x12
90x3x12

Incline DB Curls
15x4x15

Cable Curls
70x4x12
 
Stiff-legged Deadlift
-constant TUT, slow descent/stretch
335x3x10

Stiff-legged Snatch Grip Deadlift
245x2x20

High Bar Squats
-Slow descent, fast reversal
315x4x6

Occluded Superset
Leg Ext/Curl
Lightweight x3x15-20

Best feeling lower body session I've had in a long time. Good M-M connection, big pump.
 
20 reps on SG SLDL...you crazy bastard.
 
Close-Grip 2-Board/Fat Bar Pull-ups
185x4x15/BWx4x5

Seated DB OHP
40x3x15

Chest Supported Seated Row/DB Flys
135x5x8/25x5x15

Preacher Curls/Band Facepulls
Weight x5x10/Lights x5x a lot

Band Tri Ext
Light x80
 
Moderate Stance SSB Squat
402x6x8

Finally a ****ing volume PR

GHR
BWx6x8

Occluded Superset
Leg Press/Banded GM
1pps x3x25/AVG x3x15
 
Buffalo Bar Bench
230x4x8

Incline DB Press/Lat Pulldown
75x4x12/135x6x10-12

Prone Incline Rear Delt Fly
20x2x25
15x2x25

Cable Tri Ext/Hammer Curls
5x12-15

Quick day. Took about 45 minutes but I accomplished what I wanted to.
 
Since I'm gaining weight I should probably be heart healthy.

Tempo's

Assault Bike/Speed Bag
2 Sets of 6 30-second supersets and a 20-30 second break. 5 minutes rest in between sets

Planks

After reading some CWS and Alex Viada articles, I decided to do 2 of these sessions per week. It got my heart rate up and it didn't kill me. The speed bag was useless but just did it for fun because I'm mildly good at it.

And got a delt pump when I did it for another 5 minutes after..

I always say I'll do this stuff and then I don't
 
Hyde said:
What days will you do it on? Make a REALISTIC plan and make yourself accountable for it
Click to expand...

Eh school starts up again next Wednesday so I'll see how I need to tweak my gym schedule and plan it accordingly. Need to look at my calendar. Good advice.
 
I can't remember the ages of all your little ones, but my buddy likes to pull his kid around the neighborhood in a wagon after dinner. Not high intensity, but still good for him and they have fun.
 
High Bar CAT Squats?
355x5x6 <1-Minute rest

5-Breath High Bar Pause Squat
405x1
455x3x1

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Stiff-leg Deadlift
355x4x8

Occluded Superset
Leg Curl/Ext
4xFailure (15-25)

I have certain memorable squat sets the last few years, those will be part of them. I shall continue them and put a billion pounds onto my squat.
 
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