Sean's Powerlifting Journey

My day 2 lift was put on hold a couple days. Migraine one day and the next day I had these tight muscles around my ribcage. All good now. Hit it last night. Deload week next week so I'm fine with this training week carrying over a couple days.

Pause Squat
495x5x6
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Slingshot Bench
225x4x10

Conventional Deficit Pull
435x8x3

Today I did some lats and tri's on the Spud pulley.
 
I've only been on the forum for rep duties but I'm going to make an attempt at getting back into the training logs again. Miss you dudes.

Was following Nuckols DUP program for a while and ended up really enjoying that structure. Read Jamie Lewis's ebook (good read) and he structed out a couple different 2 week microcycles. With sweetlou's help, I implemented some autoregulation protocols to make it more structured.

I'll lift every day, with one of those days being optional.

In a 2 week microcycle I will:
Squat heavy 3 times, with 3 variants
Squat moderate once, another variant
Squat light 3 times (these will be belt squats for now on)

Bench press twice each: heavy, moderate, and light with different variations.

OHP the same amount as bench, different variants.

Deadlift twice. For deadlifting, I'm deadlifting for 30 minutes timed, starting between 85-90%. First cycle is triples until I'm 20-25 reps in, then add weight and do singles until the time is up. Second cycle will be doubles then singles, and third cycle will be all singles. So far I've done 10x3x525, then 7x3x545 and 565x1 and 585x1.

While crushing ECA, I adhered to a strict diet and dropped 2.75lbs a week since October, ending with a 875cal deficit per day. Squat went down 10% maybe, bench is...whatever, and deadlifts stayed the same. I reversed dieted back to maintenance. I'll begin a small surplus in another week or two.

Last night was the beginning of microcycle 2

Comp Squat
515x3 @7.5
475x4x4 @9

Cable Tri Ext
60x5x10

GHR
BWx5x8
 
Last night:

Comp Bench
230x6 @8
205x6x6 @9

Push Press
170x3 @7 (target was 8, should have taken another rep. Still progress over last week)
160x6x4 @9

EZ Bar Curls
30x5x15

Half-kneeling Banded Facepull
Light Band x125 total
 
So in 2 weeks, you train 13-14 days and squat 7 different days, deadlift on 2 different days, and bench & ohp 6 days... Lord help your shoulders

Why? I mean, what does this micro cycle prep you for? Do you just keep running it back to back until the wheels fall off?
 
I’m not trying to sound critical - this is just very intriguing to me! I have that ebook from Tyga I believe and vaguely remember Jamie’s protocol recommendations.
 
Hyde said:
I’m not trying to sound critical - this is just very intriguing to me! I have that ebook from Tyga I believe and vaguely remember Jamie’s protocol recommendations.
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No worries, man. It's no more, and actually feels less taxing, than Nuckols DUP program where I lifted 4 days a week. I'm progressing by volume or load each microcycle. My third microcycle will have squats being heavy doubles or singles to prepare for a test day.

The bench variations help my shoulders. I've got a couple hundred reps worth of upper back work in there as well. I've fixed my low bar positioning so there's no strain there. And it's all autoregulation so there will be no "wheels falling off". If I'm having a weak day, that's fine. I'm still hitting my targeted RPE. I also got an ironmind hip squat harness yesterday so I can make my light squat day be belt squats.

I have targeted RPE's and specific loads drops depending on the days E1RM.

I have more things I'd tweak if I did this for a meet but I'm not competing anytime soon.

So, yes, I'm squatting 7 times in two weeks. That's 1 time less than the previous DUP program I did for 3 months from Greg Nuckols. I squatted 8 times in a 2 week period then. That goes for every other lift as well, I pushed 3x a week, squatted 4x a week, and pulled 2x a week when I followed Nuckols.
 
Hyde said:
So these sessions will be faster than the Nuckols stuff at least
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I suposse so. Nuckols program notes said that any longer than an hour and you're moving too slow. Really, though, some heavy squats, tricep extensions, and bodyweight GHR? Pretty simple session.
 
Sean1332 said:
I suposse so. Nuckols program notes said that any longer than an hour and you're moving too slow. Really, though, some heavy squats, tricep extensions, and bodyweight GHR? Pretty simple session.
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You can definitely accomplish that in an hour of work.
 
Belt Squat
225x3x10

30 minutes of tuggin'
530x11x2

Barbell Row
225x10x4

Standing Leg Curls
18x1x20

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You look leaner than I’ve ever seen you. Nice work, Sean. Looking jacked.

If you get a spud pulley for your rack some day you could hook that harness to the cable and make an actual beltsquat.
 
Hyde said:
You look leaner than I’ve ever seen you. Nice work, Sean. Looking jacked.

If you get a spud pulley for your rack some day you could hook that harness to the cable and make an actual beltsquat.
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Thanks man. And I've got the upper and lower pulley system. My rack is shorter than a normal rack, and the cables are pretty long. Even if I did shorten up the cables, it's still an akward setup to get the lower pulley rigged. Good for rows and leg curls but it'd be an akward spot to belt squat how it's able to be rigged. Sucks, that was my initial idea when I bought the lower pulley. Tonight, these felt like a hack squat. Same muscle area. Next time I might use a loading pin and get a back squat feel. Ill post up tomorrow how I rig it for pec flys!
 
Tempo Squat
530x2 @8
495x4x3 @9

Meadows Rows
70x4x8 @8

Myo-rep Leg Extension
26x30, 6x5 (each leg)

Myo-rep Barbell Curling in the squat rack
55x20, 5x5

Tonight I'll sit on the stationary bike and aimlessly half-ass pedal it while I watch TV and eat veggie sticks.

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Leg Extension. I have a Spud utility strap that I'll wrap around the kettlebell and slip my foot into. Sometimes I'll setup the lower pulley and use that instead but this is easier. (Nipple shots for you all, you're welcome)
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I'll set the barbell up top and rig the a Spud cable pulley on each side of the barbell, then secure the weights to it using the daisy chain from the hip squat belt. Perfect high cable crossover.

Also, that's the perfect incline setup. **** incline benches. This is tons of leg drive.
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What's good, Sean? Cool to see you're still hitting it hard. Nice abs, too. No homo. Ok, some.

It looks like I caught you in the middle of a cycle. Whats your squat looking like these days?
 
Torobestia said:
What's good, Sean? Cool to see you're still hitting it hard. Nice abs, too. No homo. Ok, some.

It looks like I caught you in the middle of a cycle. Whats your squat looking like these days?
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Oh, man!! Good to see you!!!

Squat isn't where it was last year but that's okay, it'll get back up. Most of my heavy squat days are in the upper 400s/lower 500's. I took 585 before the holidays, post weight loss, so I'm good with that. Raw dogging it here on out, no wraps or sleeves. Only way I'll ever throw on wraps is to squat 800lbs. Until that's achievable, I'm staying raw (giggity).

How've you been dude? Back to lifting?
 
Sean1332 said:
Oh, man!! Good to see you!!!

Squat isn't where it was last year but that's okay, it'll get back up. Most of my heavy squat days are in the upper 400s/lower 500's. I took 585 before the holidays, post weight loss, so I'm good with that. Raw dogging it here on out, no wraps or sleeves. Only way I'll ever throw on wraps is to squat 800lbs. Until that's achievable, I'm staying raw (giggity).

How've you been dude? Back to lifting?
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Nice. Well especially at your bf and being raw raw, I can see how that's real challenging. 6 plates is still sick.

I am back to lifting. It was real hit or miss, and maybe I took some whole years off, but I'm back at it. I just hit a 385 bench fairly easily, broke through the 500 barrier on squat (how long did I struggle for that again?), and restored my deadlift to its old "glory." Hoping to continue on from here for a while. I also need to think about a cut, but probably not for a while still lol.

Sick beard, too, btw. Trying to groom mine into something.
 
Torobestia said:
Nice. Well especially at your bf and being raw raw, I can see how that's real challenging. 6 plates is still sick.

I am back to lifting. It was real hit or miss, and maybe I took some whole years off, but I'm back at it. I just hit a 385 bench fairly easily, broke through the 500 barrier on squat (how long did I struggle for that again?), and restored my deadlift to its old "glory." Hoping to continue on from here for a while. I also need to think about a cut, but probably not for a while still lol.

Sick beard, too, btw. Trying to groom mine into something.
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Damn dude sounds like you caught back up though! Especially with the 500 squat barrier with your longass legs

Lol thanks, the beard actually looks like **** but the camera does it justice. Ain't touching it until I start working again

You logging?
 
Close gripped the other day. 255x3 and then triples after.

Then an optional day which....I just didn't lift.

Yesterday was high bar squats with 435 for 6's.

Today was belt squats (loading pin style) with 8 plates and moderate comp bench, topped at 245x5 then 230x5's. Pull-ups and curls.

Tomorrow will be my 30 minute deadlift. The work after it is optional and I'll probably just skip it.
 
Deadlifting after standing for 4 hours at a parade was tough.

Goblet squats and single leg RDL then warmed up on the bar. Once I deadlift 495 I set my timer for 30 minutes.

525x3x2
545x4x2
565x3x2
585x1
605x1 w/ straps. Raw thumbs after those sets

Annnnnd done. BW is still 200 so I'll up calories again tomorrow I think.

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Close Grip
265x2x1 (@7.5 then took it again for @9)
245x4x2

Pin Loaded Belt Squat
270x3x12

Cable Crossover/Rear Delt Fly
25x4x15/16x4x20
 
Bottoms-up KB Press
26x5x12

Pull-ups
6x6

Cross-body KB SLDL
26x4x8

MyoRep Barbell Curl
60x20, 7x3

These are the cross body single leg deadlift. Same way I did before, but now I'm driving up my opossite leg and the contraction is intense. Been doing these as warm-ups and/or light assistance like today.
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Gonna try those cross body kb sldls man. Thanks for posting it.
 
Incline Bench
185x6 @9
170x6x6 @9

Push Press
205x2 @8
185x2x3 @9

EZBar Curl/Band Facepull (various angles)
30x6x10/Lightx6x25
 
Barbell Belt Squat
225x3x8

Deadlift
530x20 singles EMOM
545x1
565x1
585x1

Barbell Row
245x6x4

SL KB SLDL
26x2x15

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Sup, boys. Been a while but Im gonna take a stab at being active again. I started nursing school over a year ago so I've been focusing on that (hence my withdrawal from Controlled Labs as well). I spent September '18 to April '19 following John Meadows programming and going from 230lbs to 180lbs. I meticulously tracked cal's, followed his programming, had x2 30-min cardio days and an hour on the rower Sunday mornings. I got the leanest I had ever been and my strength didn't suffer much at all.

I spent the summer getting back into powerlifting again and now I'm prepping for a meet November 23rd. I've been kind of anti-programming lately but I'm loosely following some Greg Nuckols peaking recommendations.

I'm currently sitting around 190. I'm trying to keep my weight here so I can be within striking distance of the 181's. I'm competing wrapless, USPA. As usual, my bench is in the gutter, and it's gotten worse. My shoulders are pretty dysfunctional and I've accepted that I'll be taking a token bench. My squat isn't near what my wrapped squat was but I'm within 10% of my wrapless numbers when I was a 220. Ive had to adjust to the smaller frame. Goals are to hit over 600 on my squat and deadlift at 181.

I'll post working sets. If anyone's curious as how I'm warming up, let me know.

Sets x Reps

Monday:

Comp Squat
540x4x2
550x2

Zercher Sq
405x3x5

Conv Rack Pulls
405x4x6

Circuit of reverse hyper, hanging leg raises, body weight lunges, to get blood pumping through.

Today (Tues):

Bench
215x5x1

Swiss Bar
175x4x6

Swiss Bar Tri Ext
85x4x8

Pullups and chest supported rows, about 4 sets each in the 8-12 range.

Duffin Upright Row
Something x3x20

Hammer Curls
15s x3 x infinite

My AC joint is screaming. Off day tomorrow. I'll go for a walk and do some core work. I'll pull sumo Thursday with some good mornings and belt Squats.

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Already posted in response to your post in Hyde’s log - so I wont be too much of a fan girl and wont say “good to see you back” twice. Well, there goes that.

Have an area of interest for nursing yet?
 
2x
 
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jswain34 said:
Already posted in response to your post in Hyde’s log - so I wont be too much of a fan girl and wont say “good to see you back” twice. Well, there goes that.

Have an area of interest for nursing yet?
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haha I saw. My life is just school, gym, kids, study, school, gym, kids, study on repeat so I need another outlet so I'm going to try to hang out here more.

I'm still telling myself ER. Long term goal is ER>Trauma>Flight but I know thats a ways out and subject to change. I just finished a rotation on a tele unit that specialized in liver patients which was eh. After finals this week I'll be starting a rotation on a general med-surge floor. How's school going for you? Suck it with your New England weather. I don't miss that ****.
 
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