Sean's Powerlifting Journey

jimbuick said:
Sure has been quiet in here....
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Ya, so had my lifting life :(

I've lifted maybe 3 times in the last 5 weeks or so. Sick kid, family stuff, moving, ect.

Finally moved. Signed up for a commercial gym yesterday. Will blow next years tax return on a home gym.

Hopefully start getting some updates here again starting Monday.
 
Sean1332 said:
Ya, so had my lifting life :(

I've lifted maybe 3 times in the last 5 weeks or so. Sick kid, family stuff, moving, ect.

Finally moved. Signed up for a commercial gym yesterday. Will blow next years tax return on a home gym.

Hopefully start getting some updates here again starting Monday.
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Why not get a membership at BodyDoctors Gym out there?
 
jimbuick said:
Why not get a membership at BodyDoctors Gym out there?
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It's 45-60 minutes away from me. I'd rather suck it up at a commercial gym for a bit until I can get my own setup. There's another PL gym that's 30-45 minutes away that I might check out though.

Although, I do want to check it out and lift there.
 
Sean1332 said:
It's 45-60 minutes away from me. I'd rather suck it up at a commercial gym for a bit until I can get my own setup. There's another PL gym that's 30-45 minutes away that I might check out though.

Although, I do want to check it out and lift there.
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Dang, it looks like a good place to train.

Just make sure you get all the equipment in black/green so that you can move it into my gym when you finally move to Texas.
 
jimbuick said:
Dang, it looks like a good place to train.

Just make sure you get all the equipment in black/green so that you can move it into my gym when you finally move to Texas.
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By gym, do you mean living room still?

Check out Hwy22gym​ Bit closer than Body Doc
 
Sean1332 said:
By gym, do you mean living room still?

Check out Hwy22gym​ Bit closer than Body Doc
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I'm actually planning to have it all moved into a warehouse by the end of 2018.

Also, I saw a monolift and heavy ass DBs on the main page, so that seems like a winner.
 
That highway 22 gym looks sick. Mine on the West bank isn't bad, West bank athletic club, and it's less than a mile from me and only 20 bucks a month.
 
SilentSavage0523 said:
That highway 22 gym looks sick. Mine on the West bank isn't bad, West bank athletic club, and it's less than a mile from me and only 20 bucks a month.
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I'm at some massive family club. 3 locations, 24 hours, pools, and tons of **** for the kids. Not ideal for me but they'll watch my kids while I lift so...**** it.
SilentSavage0523 said:
That highway 22 gym looks sick. Mine on the West bank isn't bad, West bank athletic club, and it's less than a mile from me and only 20 bucks a month.
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Went in Saturday night to break myself in. Squat 455x6 on the whippiest bar ever, DB Press and row, a couple sets bi/tri.

When I wasn't logging, I was doing some high volume hypertrophy stuff. I'll just do that again the next 4-5 weeks. I still kept my Excel sheet. I was contemplating a couple other programs but I'll just do this for a bit and then get serious about something. Pretty much just took every Israetel article on individual hypertrophy tips for each muscle group and threw it into a program.

Arms 4x/week.

High Bar
365x4x8

Superset with/

Hack Squat
2pps x6x10

Leg Curl
70x6x12

Preacher Curl
55x3x8

Add weight, add sets, reps stay
 
CG Cable Row
100x3x15

Facepull
90x3x15

Incline Spoto Press
135x4x8

Supersetted with/
Flat DB Fly
30x4x12

Lat Pulldown
100x4x12

Tried Cable Ext
85x6x12

Hammer Strength Preacher Curl
45x4x12
 
Barbell Row
155x4x8

Close Grip Bench
165x4x10

Seated DB OHP
40x5x12

Low Pulley Seated Facepull
55x4x15

Rest Pause DB Curl & Skullcrushers
 
Seated Cable Row
95x3x15

Facepull
95x3x15

Incline Spoto Press
145x5x8

Decline DB Fly
30x5x12

Lat Pulldown
110x5x10

Cable Trip Ext
90x7x12

BB Curl
45x5x12

Delt Raise
15x55
 
Happy Father's Day!
 
Haven't gotten around to logging the last 2 workouts.

Sumo and Conv
585x1

RDL
375x4x8

Then next day...
Close Grip
170x5x10

Today

Squat
545x1
385x4x8

Leg Press
295x8x10

HS Preacher Curls
45x5x8

Leg Curl
80x8x12
 
I got fed up with the commercial gym.

Titan T-3 Rack
Titan Bench
Texas Power Bar
Spud Inc Lat/Tri Pulley (I was surprised at how well this moved. It's a bit long since this is a shorter rack but I'll shorten it up somehow)

My dad can't load his back anymore because he's old so I got four heavy duty 1.75" mats, a landmine, t-bar attachment, tricep attachment, a few plates and some old school Oly pictures from him.

The squat rack is sitting on (2) 3/4" sheets of plywood and (1) 5/16" sheet of nice plywood. It's a T shaped platform so the extended part is (2) layers of 3/4" and I have some 1/4" rubber coming to top it off and level things off. I have 3/8x2" bolts bolting the platform down into t-nuts.

Amazon Prime free 2-day shipping on everything but the bar. Each individual plate was individually packaged. UPS hates me.

I can load up 740lbs. All's set to go. My bar gets delivered on Tuesday so just one more lifting day at the commercial gym and I'm good to go.

Louisiana is hot. Louisiana is even hotter when you're in a garage.

Naked squatting

I'm on 5th set programming again, wrapping up my second week. My week 2 AMRAPs are a 490x10 squat and 230x8 bench. Battling some nasty bicep tendonitis but it's starting to get better.

Thanks to jimbuick for the late night platform planning.

silentSavage0523 you should raid your R&S cage and snag me 2 more ring buoys! I'll order my own legends. My other 2 units have gone missing. We can get a lift in.


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Wanna buy a bunch of used Ivanko plates for your gym? I know a guy who is selling 3200lbs or so. It is about a 5hr drive from you though. He won't split them up, so they are no good to me lol.
 
Sean1332 said:
I'll pay $0.05/lb
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He is pretty flexible with price, but not that flexible lol.

It is too many small plates anyway. Like 30 10s, 24 25s, and 20 35s. Who needs that lol?

I figure I'll wait him out and see if I can't get him to sell me the 100s in a month or so.
 
Sean1332 said:
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Nope! I didn't get used to it lol

How you doing, man?
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Lol...home gym will be a lot better!

Life is good. Still lifting 4-5 days a week but it is a secondary priority. I'm down 35 lbs and sub 200 for the first time since HS. Ha!

Good to see you're doing well though, homie.
 
I am only lifting 3, sometimes 4, days/wk. I want to train more but it's tough to recover from any more for me ☹️

Setup looks great!!
 
Program hopped again. My heart wasn't into 5th set. The final AMRAP always did me in and tanked the rest of my session so it wasn't enough overall work. I did however squat 500x10, which was a goal of mine.

Read more on DUP from Greg Nuckols and started an off-season program of his. Replaced the pushing with bicep friendly movements and tweaked a couple other lifts. Weight stays the same for 3 weeks but either the sets or reps increase per lift variant. After 3 weeks, I'll deload, then start another 3 weeks with more weight, same variants, different progression.

It's a big change for me but so far it's going good. I've been getting in 1-2 assistance lifts after each day. Usually upper back/arms, upper back/quad or ham, or upper back/shoulder.


Week 1

High Bar
455x4x6
Close Grip Floor Press
185x4x8
RDL
275x4x12

Pause Squat
495x5x4
Slingshot Bench
225x4x6
Deficit Conventional
435x4x3

Anderson Squat
405x8x1 (after messaging Greg Nickolas, i'll be upping these to around 500 with longer rests, these were 15-20" rests between reps)
Weighted Pushups
25x3x12
Sumo Block
535x4x5

Wide Stance Squat
430x3x8
Comp Grip 2-Board
225x4x6
Barbell Row
135x3x12

Week 2

Oly Squat (today)
455x6x6
Close Grip Floor Press
185x6x8
RDL
275x4x12
 
Been seeing you kill it on Insta. Some big weights for reps there dude. Is Nuckols actually coaching you/doing your programming? Only reason I ask is cuz you said you messaged Greg Nickolas (im assuming you meant Nuckols here).
 
jswain34 said:
Been seeing you kill it on Insta. Some big weights for reps there dude. Is Nuckols actually coaching you/doing your programming? Only reason I ask is cuz you said you messaged Greg Nickolas (im assuming you meant Nuckols here).
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Autocorrect keeps wanting to switch his name. Correct, meant Nuckols.

No, just a program/ebook I found of his. The Journey i think. It's a good read. Beginner, intermediate, and advanced templates. Beginner and intermediate is an upper/lower split. He also lays out 4 different progressions to choose from for those.

The only thing I've read or seen from him regarding Anderson squats is to work up to a heavy set of 3 or singles, so I was confused about his int6 of the 8x1, 10x1, and 12x1. So, I did it with 405 and just stayed under the bar and deload the muscles and rested 15 seconds. I messaged him on Instagram dm and he got back to me recommending to bump up to 75-85% and take 2 minute breaks
 
Yah thats what I figured. I turned autocorrect off on my phone cuz it drives me crazy more than it helps me.

Cool, ill have to check that out. Im always looking for new ideas and programs to test out, trying to find one i really enjoy and I havent had any luck since RTS stuff. But I dont have the gym time for all of that right now. I know Lou told me to check out his stuff for maintaining during PA school.

Tuscherer also feels strongly about keeping Anderson squats to 1-3 reps. It is easy to lose positioning on the pins down there, so that makes your set even more impressive given the fact that you were just sitting down there waiting to come back up lol.
 
jswain34 said:
Yah thats what I figured. I turned autocorrect off on my phone cuz it drives me crazy more than it helps me.

Cool, ill have to check that out. Im always looking for new ideas and programs to test out, trying to find one i really enjoy and I havent had any luck since RTS stuff. But I dont have the gym time for all of that right now. I know Lou told me to check out his stuff for maintaining during PA school.

Tuscherer also feels strongly about keeping Anderson squats to 1-3 reps. It is easy to lose positioning on the pins down there, so that makes your set even more impressive given the fact that you were just sitting down there waiting to come back up lol.
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It'll be harder with a bigger load and 2 min break lol
 
Last Saturday

Ultra Wide Stance
430x4x8

Comp Grip 2 Board
225x5x5

BB Row
135x4x12

Today

High-Bar
455x8x6
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CG Floor Press
185x8x8

RDL
275x5x12
 
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