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Sean's Powerlifting Journey

Long week so I made the end of the training week easier work in my backyard

Yesterday

Giant Sets
Pullups/Pullover/TRX Row
&
Cable Fly/Dips/Stretch Pushups

Superset
TRX Facepulls/Lateral Raises

Today
Giant Sets
Single Leg Curl/Belt Squat/Front Foot Elevated Rear Lunge

Superset
EZBar Cable Curl/TRX Tri Ext
 
Hey, guys. I'm a powerlifter again and I'm 3 months out.

Next 2 weeks I'll work from reverse band. In 3 weeks I'll do doubles in wraps. Deload, then work in wraps 3 more weeks. Deload, then run a standard peak. Competing May 2nd.

I plan on weighing 180 within the next 3 weeks and I'll maintain it throughout the cycle.

Lying Leg Curl
90x4x10

Squat w/ Reverse Reds
505x4x4

4" Deficit RDL vs Red Band
335x4x6

Squat Machine BSS
1pps x3x8

Reverse Sled Drag
635x8 w/ 30sec rest

DC Style Dogbone Tri Ext
100x15, 8, 5


The next month, I'll train 5x week.
Lower (Sq), pull, push, off, lower (DL), upper, off. Then I'll shift to a 4x upper/lower. I'll peak 3x/week.
 
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Machine Rear Delt
30x4x15

Incline DB
50x3x20

Bench
Comp Grip
175x4x2
175x11
Wide-Pause 1" off chest
165x3x8

Machine Fly
50x3x15

Laterals
15x4x12

Upper back was sore from the RDLs yesterday so I pushed today instead of back work. I'm going to follow 5th set progression for my bench. 6 weeks, deload, 5 week peak.
 
Neutral Grip Pullups
1sec contraction, 3" eccentric
BWx3x8

Chest Supported Machine Row
Horizontal handle
110x4x8

Prone Incline Row
1" contraction
40x4x12

Prone Incline Shrug
40x2x20

Seated Incline DB Row
Slo-mo
20x4x12

Hammer Curl
Slo-mo
15x3x15

Update:
Just did core in the backyard. TRX fallout's and I'm determined to learn how to lever. So I did a bunch of leg raises and bent knee lever holds.
 
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2 minutes of walking lunges

Front Squat
315x8
225x2x8

Sumo DL
*30min timer started w/ 495. Goal was to do as much volume I could*
495x25 singles, 15 hook, 10 mixed
+Straps
+48 chain x2x1
+36 chain x1
+34 chain x1, AMRAP x5

GHR
x4x8

Reverse Hypers
50x3x20

2 minutes of walking lunges
 
Wide Grip Pullups
BWx4x8

Flat DB Press
70x12, 10, 10, 8

Incline Close Grip Swiss
125x6
145x6
165x6
145x3x6

Chest Supported Row
130x12, 10, 8, 8

Standing DB OHP/Low Pulley Facepull
50x3x8/55x3x15

DB Curls/Swiss Bar Skulls
 
I did some fronts for the first time in forever yesterday. Wife had to do 3 rounds of 30 sec iso holds at the top of an unweighted reverse hyper hold yesterday. Bet she felt that!
 
Hyde said:
I did some fronts for the first time in forever yesterday. Wife had to do 3 rounds of 30 sec iso holds at the top of an unweighted reverse hyper hold yesterday. Bet she felt that!
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Oooo I like how that sounds, I'll try that next week.

**** fronts. My wonky ass crooked clavicle gets in the way.
 
Fronts and log both fuk up my right SC joint too since it sticks out and is much more prominent than my left. I always have a green/yellow bruise over it for 2-3 days. Fun times...the things we do for gainz.
 
jswain34 said:
Fronts and log both fuk up my right SC joint too since it sticks out and is much more prominent than my left. I always have a green/yellow bruise over it for 2-3 days. Fun times...the things we do for gainz.
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You lift weights to get big and strong, but you can’t do things because you’re either too big or too busy doing things like eating and resting to stay big, and you can’t ever lift anything because you’re always busted up and in a constant state of recovery for your next training session
 
Lunges
Cossacks

Single Leg Curl
30x8 back and forth non-stop about 4 times each

Squat
505x1 naked
+wraps
545x3
575x3 @ 8
-wraps + reverse band
525x2x3

4" Def RDL vs red band
355x3x6

Belt Squat
Up to 515x8 then dropsets as I stripped it

Butt Elevated Close Grip Cable Row
115x4x8
 
@Sean1332 is it sad that I have such poor hamstring mobility I don’t even need a deficit for full ROM RDLs?? This is from a guy with long arms too lol

tyga tyga said:
Word. Lack of mobility in my wrists/forearms make front racking a turd to handle... but I'm too hard headed to front squat any other way lol
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None of the heaviest frontsquats in history were done that way. Overrated ego-stroking from those who don’t even weightlift and have no specific need. Success leaves cues. If it’s good enough to hit 400kg+, it’s good enough for me.

Invalid Link Removed
 
Rear Delt Machine
30x3x25

Incline DB Press
50x4x25

Bench
Pinky on ring
180x4x2
180x12
Index on ring
170x3x8

Cable Fly
40x3x15, 12, 10

Overhead DB Ext
70x3x12

Dogbone Tri Pushdown
100x3x8

Lateral Drop-set
20, 15, 10x15ea

Pain free. Good pause. Good leg drive. I'm not touching as low and I'm allowing scapular movement and it feels incredible. Zero AC joint irritation.
 
Well that has to be a fuggin great feeling after all the issues youve fought with over the years with your bench.
 
Yaaaa but keep in mind, I tend to do well for a while and then wreck it lmfao

But last meet, benching never felt good during prep so maybe I've got it this time.

I do know that the old cues I used to adhere to have probably hurt me, probably in part to practicing them wrong, but still.

Tuck tuck tuck! Touch low! Lock your scaps in! *AC joint screams*

Put my lats in my pocket and let my scaps move however they need to and it feels good. It's how I've been doing dumbells and flys the last good while.
 
Resolve10 said:
This plus the fact all the jerk and clean work I do can occasionally wreck them doesn't help my balance from side to side in the front rack...my clavicles were a mess this week. :sick:
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Why do shoulders have to be so complicated?!

Clean & jerks! What's your training like, man?
 
Hyde said:
@Sean1332 is it sad that I have such poor hamstring mobility I don’t even need a deficit for full ROM RDLs?? This is from a guy with long arms too lol
None of the heaviest frontsquats in history were done that way. Overrated ego-stroking from those who don’t even weightlift and have no specific need. Success leaves cues. If it’s good enough to hit 400kg+, it’s good enough for me.
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Should've stated cross arm is even worse, more-so than front rack when it comes to choking and clavicle bruising. If my man Lu can front rack/squat nearly 500 then it's good for me too lol he's Asian.. I'm part Filipino, so i *should* be able to do it too.. right? hahahInvalid Link Removed
Sean1332 said:
Same. I can't do that cross armed ****. And I feel like a robot using the front squat harness.
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Only thing I haven't really tried is the straps around the bar then holding, the strap. Although front rack is uncomfortable it gets better as my sets progress.
 
tyga tyga said:
Should've stated cross arm is even worse, more-so than front rack when it comes to choking and clavicle bruising. If my man Lu can front rack/squat nearly 500 then it's good for me too lol he's Asian.. I'm part Filipino, so i *should* be able to do it too.. right? hahahInvalid Link Removed
Only thing I haven't really tried is the straps around the bar then holding, the strap. Although front rack is uncomfortable it gets better as my sets progress.
Click to expand...

I was just going to suggest that. That’s what Chad always did. It’s not as forgiving if you lose torso position as crossed arms but it completely fixes rack mobility limitations.

Or you guys could just try harder...
 
tyga tyga said:
Should've stated cross arm is even worse, more-so than front rack when it comes to choking and clavicle bruising. If my man Lu can front rack/squat nearly 500 then it's good for me too lol he's Asian.. I'm part Filipino, so i *should* be able to do it too.. right? hahahInvalid Link Removed
Only thing I haven't really tried is the straps around the bar then holding, the strap. Although front rack is uncomfortable it gets better as my sets progress.
Click to expand...

I was just going to suggest that. That’s what Chad always did. It’s not as forgiving if you lose torso position as crossed arms but it completely fixes rack mobility limitations.

Or you guys could just try harder...
 
Upper back

NG Pullups
BWx3x9

Chest Supported Machine Row
120x4x8

Prone Incline DB Row
40x8x8

Machine Preacher Curls
4x10

Slow Eccentric Hammer Curls
3x8+5 partials each set

I'm stuck at 186. Around 2100cal a day. I'm trying to increase NEAT by walking as much as I can. Don't really want to drop cals anymore. Oh and I bought some bronkaid
 
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Bronkaid...**** is getting for serious now. I love that stuff.
 
2x
 
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SilentSavage0523 said:
How do yall normally dose the bronkaid?
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I go 10:1 caffeine:bronkaid/primatene every 6-8 hours when i had used it for cutting in the past. Most ppl will just do 200 caf with 25 bronkaid/primatene but the studies showed higher efficacy at a 10:1 I believe. Now I’ll just pop one with my pre-workout if i want a little extra boost, trying to get to that ratio but not being overly particular about it.
 
jswain34 said:
I go 10:1 caffeine:bronkaid/primatene every 6-8 hours when i had used it for cutting in the past. Most ppl will just do 200 caf with 25 bronkaid/primatene but the studies showed higher efficacy at a 10:1 I believe. Now I’ll just pop one with my pre-workout if i want a little extra boost, trying to get to that ratio but not being overly particular about it.
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Same. Big coffee in the morning and then with my preworkout. I've done it 3x/day before but I couldn't hang very long with it. **** works.
 
Prior to fasted cardio or meals taken with a GDA, 2-3x day:

Clen (extra potassium/tonic water & taurine) 20mcg
Yohimbine (fasted ideally) 2.5mg
Caffeine 100mg
EGCG 50mg
Synephrine 30mg

I can’t remember the Choline dosage but it has a lot of synergy in this stack. Just omit Clen if you care about your heart, or passing a PED test, but this works.
 
Hyde said:
Prior to fasted cardio or meals taken with a GDA, 2-3x day:

Clen (extra potassium/tonic water & taurine) 20mcg
Yohimbine (fasted ideally) 2.5mg
Caffeine 100mg
EGCG 50mg
Synephrine 30mg

I can’t remember the Choline dosage but it has a lot of synergy in this stack. Just omit Clen if you care about your heart, or passing a PED test, but this works.
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I researched clen some. I'm curious but hesitant. I'll look into the other mentions. I've had bad experience with yohimbine but it was from products with too high of a dose anyways.

Also, I may not be stuck at 186 anymore. Just took a 2.4lb BM. Yes I weighed myself before/after lol My fiber might have been too high the past few days.
 
Sean1332 said:
I researched clen some. I'm curious but hesitant. I'll look into the other mentions. I've had bad experience with yohimbine but it was from products with too high of a dose anyways.

Also, I may not be stuck at 186 anymore. Just took a 2.4lb BM. Yes I weighed myself before/after lol My fiber might have been too high the past few days.
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I forgot to mention Ashwaghanda. It won’t directly promote any fat-loss, but taking it with these stim pulses absolutely smoothes them out and keeps you from feeling strung out. Plus stress is typically higher in an extended deficit anyway - keeping a cool head will help excessive cortisol.

ECGC from Jarrow is great. It has 40mg natural caffeine per serving, so coupling that with half of a 200mg Walmart caffeine tab, a cap each of SNS synephrine & Yohimbine, a tab of Primatene all 3x a day gets to be a lot of stim for most.

Choline I believe will take the same role as a baby aspirin in this stack btw.

Also, 7Keto DHEA is a natural non-suppressive way to increase lipolysis & help control cortisol in this time. Jarrow again makes a great affordable product here.

Using something for adrenal support like Rhodeola and astragalus after a bit on this stack isn’t an awful idea.

If you have any carb meals that aren’t periWO, a GDA like 2 caps of Blue Sugar with them is a good idea.
 
Zercher Sq
275x3x8

DL-30min timer
525x20 singles

Barbell Step-ups
185x2x8ea

Single Leg KB RDL
8x8

525 moved well but my hands were a limiting factor. Deadlifting outside made cold hands go raw and my straps broke the first set I tried them. I'll take the grip work, though.
 
Resolve10 said:
You hook grip too right? I thought my thumbs were desensitized but this past few weeks its gotten brutal again.

Between my clavicles and thumbs I am just falling apart. :censored:
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Yessir. My sumo DL is absolute garbage when I over/under. Last couple reps I had to o/u though and muscle through it.

And I feel you man. Why can't we just be invincible. When I come back to deadlifting and hook grip after some time off, it's almost easier it seems. They can wear n tear fast.
 
Wide Grip Pullups
BWx4x8

DC Rest-Pause Close-Grip Floor Press
155x15, 6, 3

Prone Incline BB Row
145x4x8

JM Press
95x6
105x2x6

T3 Raise
10x3x15

Hise Shrug
125x3x20

Prone Incline Pinwheel Curl
20x3 sets each arm
 
BW 184
.
Eccentric Focused Lying Leg Curl
Concentric w/both legs, eccentric with alternating single legs
60x3 rounds of 12 concentrics, 6 eccentrics each leg

Lunges
Cossacks

Squat
145x2x5
235x5
325x3
415x2x1
505x1
+Wraps
555x2
600x2
575x2
.
4" Def RDL
365x4x6

Belt Sq
565x6
515x3x6

Calve Raise/CG Seated Row/Sissy Squat
3 light rounds
 
I found these pork rinds on Amazon. 11g pro, 2.5g fat, no carbs.

These other are these pita breads. High fiber, low carb, and they make easy pizzas. I've used them for anything, really. Tacos, burgers, quesadillas.

Stupid pics didn't post. Standby.
Whatever, here's links.

I got the chili like flavor. 4 bags, 5 servings a bag. Curbs my chips craving.
EPIC Pink Himalayan Salt Pork Rinds, Keto Consumer Friendly, 4Ct Box 2.5oz bags Invalid Link Removed

The pita. Half that price at Walmart
Josephs Flax Oat Bran and Whole Wheat Pita Bread, 8 oz. (Pack of 2) Invalid Link Removed
 
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I don’t think pork rind protein is bioavailable at all because it’s been so thoroughly heated, FYI. Still a great snack option for super low carbers. BBQ ones are my fav.

Gonna have to try those flatbreads!
 
Hyde said:
I don’t think pork rind protein is bioavailable at all because it’s been so thoroughly heated, FYI. Still a great snack option for super low carbers. BBQ ones are my fav.

Gonna have to try those flatbreads!
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Damnit. Whatever. Still tastes good lolInvalid Link Removed
 
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