Sean's Powerlifting Journey

[Sean1332]

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

 

[Sean1332]

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

 

[Resolve10]

Squat looked legit on insta. Crushing it.

 

[Sean1332]

Squat looked legit on insta. Crushing it.

I appreciate it man. I've had 600x2 marinating in my mind for 2 weeks now.

 

[Sean1332]

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 https://www.amazon.com/dp/B0795XSYZC/ref=cm_sw_r_cp_apa_i_WDevEb7QYJ1R8

The pita. Half that price at Walmart
Josephs Flax Oat Bran and Whole Wheat Pita Bread, 8 oz. (Pack of 2) https://www.amazon.com/dp/B00PC3QQ2Q/ref=cm_sw_r_cp_apa_i_mFevEbA86Z5VH

 

[Hyde]

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!

 

[Sean1332]

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!

Damnit. Whatever. Still tastes good lol

 

[Hyde]

I’d eat it.

 

[Sean1332]

Band Facepull
Red x2x50

Bench
Pinky on ring
95x4x25
135x5
155x5
170x2
185x4x2,
185x10
Index on ring
175x2x8, x6

Band Fly
Reds x3x15

Barbell Skulls
6s up to 85x6 then 65x2x8

TRX Tri Ext/Seated Laterals
x3x12/10x3x20

 

[Iwilleattuna]

in

 

[Sean1332]

in

Yo!

 

[Sean1332]

Upper Back

TRX "Rack Chins"
Seated Row
Stiff-arm Pulldowns

Incline DB Curls
Hammer Curls

Weight is still trending downwards. I'm in a sweet spot with the diet. Increasing food volume as much as I can and I feel full for most of the day. My pre/post calories/macros have remained unchanged so that helps the sessions a lot. Maybe another week or two and I'll reverse out of it.

 

[tyga tyga]

Find some decent meals off Pinterest that are veggie heavy?

 

[Iwilleattuna]

Powerlifting seems fun . The routines are way different and I’m thinking about incorporating some of it.

What do you guys think of 5/3/1

 

[jswain34]

Powerlifting seems fun . The routines are way different and I’m thinking about incorporating some of it.

What do you guys think of 5/3/1

Huge fan of 5/3/1, its what I used as an intro to strength training (ie. Not just “working out”).

 

[Iwilleattuna]

Huge fan of 5/3/1, its what I used as an intro to strength training (ie. Not just “working out”).

Thank you , friend. What variation do you usually run? I’ve heard good things about boring, but big

 

[jswain34]

I honestly don’t remember what the accessory template was anymore, i think it was some guy’s last name. But what is now referred to as “Simplest Strength” on the blackironbeast dot com 5/3/1 calculator looks similar.

 

[jswain34]

I honestly don’t remember what the accessory template was anymore, i think it was some guy’s last name. But what is now referred to as “Simplest Strength” on the blackironbeast dot com 5/3/1 calculator looks similar.

 

[Sean1332]

Powerlifting seems fun . The routines are way different and I’m thinking about incorporating some of it.

What do you guys think of 5/3/1

Agreed with everything jswain said. 5/3/1 is great for strength training and can also be great for hypertrophy purposes. Just find an assistance template that you find interesting and commit to it. You'll find a ton of templates online and you can probably find a free pdf of all of the ebooks. Beyond 531 has a ton of different options.

I have a meet in May and my training is a bit all over the place but after next week's deload, I'll tighten things up some.

 

[Hyde]

Powerlifting seems fun . The routines are way different and I’m thinking about incorporating some of it.

What do you guys think of 5/3/1

Don’t do it; you’re about to enter a world of pain....we all have our scars lol

5/3/1 is great because it’s versatile. Very easy to use any of the templates, or just use 5/3/1 to program your big lifts with and do all your own bodybuilding stuff around it.

 

[Sean1332]

Anderson Squat
405x8 singles every 30s

Pin Squat
315x2x8

Deadlift-30m timer
545x21 singles
8 hook, 8 o/u, 5 strapped

Good Mornings
135x50 reps across 3 sets

Cossacks Squats
135x2x8

Backyard deadlifts again. I'll probably feel this.

 

[SweetLou321]

Good to see your training is very alive and well.

 

[Sean1332]

Good to see your training is very alive and well.

Glad to see you, buddy.

 

[Hyde]

Good to see your training is very alive and well.

Jeezus Lou I thought you had died!

 

[SweetLou321]

Jeezus Lou I thought you had died!

I guess you can call it a rebirth. Hope all is well man.

 

[Sean1332]

Squat Deload

Front Foot Elevated Rear Lunge
Single Leg KB RDL
Goblet Squats
Hip Airplanes
x3

Squat
135x5
225x5
315x5
405x1
455x4x3
+light wrap
495x3

Zercher GM
225x5x8

Barbell Row
135x8
DC Style R/P
135x18, 8, 4

Traveling Lunges
95x3 trips down and back in my backyard

s/s

BW Split Squats

 

[Resolve10]

Maybe one day I’ll do a deload and hit 495

 

[Sean1332]

Maybe one day I’ll do a deload and hit 495

Ehhh I probably should have taken a lower percentage but at least it wasn't 600

 

[Sean1332]

Neutral Grip Pullups
BWx3x10

Incline DB Press
55x25
60x2x20

Bench
190x4x2, x8

Close Grip Swiss Bar
Rest-Pause
125x15, 7, 4

Then more back volume. Cable rows and machine rear delts. Maybe 200 reps between the 2.

 

[SkRaw85]

Powerlifting seems fun . The routines are way different and I’m thinking about incorporating some of it.

What do you guys think of 5/3/1

Weird you said that. I’m catching up on reading all the logs and just saw your most recent posts and was thinking you could do some damage in your weight class. You’re already strong and it’s evident with your build that some serious weight could be hoisted if you trained it. I think it is a noble experiment!

 

[Sean1332]

Weird you said that. I’m catching up on reading all the logs and just saw your most recent posts and was thinking you could do some damage in your weight class. You’re already strong and it’s evident with your build that some serious weight could be hoisted if you trained it. I think it is a noble experiment!

I 2nd this

 

[Iwilleattuna]

Honestly I appreciate that guys. I’ve always loved the big compounds , especially deadlifts. Coming from two experience Pl’ers like yourself, that means a lot. Never thought about how it would fair out at my weight class either and I’ve gotten my squat form much better.

If I decide I’ll need a lot of help

 

[Sean1332]

Honestly I appreciate that guys. I’ve always loved the big compounds , especially deadlifts. Coming from two experience Pl’ers like yourself, that means a lot. Never thought about how it would fair out at my weight class either and I’ve gotten my squat form much better.

If I decide I’ll need a lot of help

Number 1 thing is to do it for yourself, because you want to, competitive or not. Guys hold themselves back from competing because they don't think they're strong enough when honestly, it doesn't matter. You'd do well, man.

 

[tyga tyga]

Number 1 thing is to do it for yourself, because you want to, competitive or not. Guys hold themselves back from competing because they don't think they're strong enough when honestly, it doesn't matter. You'd do well, man.

Nailed it. Helps that the atmosphere is fun as well (id even go on a limb and say better than bbing).

 

[Resolve10]

Ugh it has been way too long since I competed. I'd love to again, I should look for some meets.

I don't want to bench though.

 

[Sean1332]

Ugh it has been way too long since I competed. I'd love to again, I should look for some meets.

I don't want to bench though.

Just do what I'm going to do and take a 1st attempt bench and move on with the meet lol **** bench. Why isn't there a squat/pull category?

 

[SkRaw85]

Why isn’t there a bench/good morning category?!

 

[Sean1332]

CAT Squats
375+90chain x6 triples w/30sec rest

30minute Deadlift
525x8
525x5 triples
525x20 singles

6 Round Circuit
Prowler lunge(?) high handles
Prowler lunge low handles
GHR
Reverse Hyper

Jumps, just because someone else was
Worked up to a 4ft kneeling to vertical jump

I just deep lunged the prowler to push it and it lit up my thighs

 

[jswain34]

Wtf is wrong with you? Walking lunges & prowler pushes are both things people despise because theyre too much hard work and then you just go and make some masochistic **** up and combine them?!

 

[Sean1332]

Wtf is wrong with you? Walking lunges & prowler pushes are both things people despise because theyre too much hard work and then you just go and make some masochistic **** up and combine them?!

There's a lot wrong with me I think

 

[Sean1332]

Wide-grip Pullups
BWx4x6

Rest-Pause Close-Grip Spoto Press
155x16, 7, 4

High Incline BB Press
145x3x8

BB Shrugs
TRX Row
TRX Tri Ext
DB Curl
TRX Crunches/obliques

 

[Sean1332]

Lying Ham Curl
80x4x12

Squat w/wraps
575x1
555x5

Squat w/o wraps
405+90 chain x5x5

Comp Bench
225x1
215x5
195x5x4

Incline DB
60x8
62x8
70x3x8

Low Cable Row
70x5 sets

Toes to bar
5x5

High freq now

 

[jswain34]

2 plates on the bench followed by 215x5 - things are on the up and up!

And strong squats per usual.

 

[Sean1332]

2 plates on the bench followed by 215x5 - things are on the up and up!

And strong squats per usual.

Knock on wood, I finally feel like I'm in control of my bench mechanics.

 

[Hyde]

What’s your best floor deadlift, and what did you pull last meet/last time you maxed?

 

[Sean1332]

What’s your best floor deadlift, and what did you pull last meet/last time you maxed?

Meet 620 2015
Best Gym 635 2016/217

Last meet 617 but shoulders were too far forwards

I have no idea where I'm at. I've been able to get ample volume in the 85-90% range with that 30min deadlift **** I had been doing. Wednesday I'll be hitting a single @ 8 so that'll give me a better feel. Sumo is hard to gauge. It either moves great or it doesn't move at all.

 

[Hyde]

I can’t believe you can pull that kind of volume with only 100lbs less than your current 1RM. I could probably pull at least 585 any given day right now yet there’s no way I could handle 495 like that!!!

 

[Sean1332]

DL
585x1
545x5
475x5x5

Incline Buffalo Bar 2ct Pause
182x4
172x4
162x4

Belt Sq
515x3x8

Chin-ups
BWx5x8

3 sets each:
Cable Bi Curl
s/s w/
Cable Tri Ext

3 sets each
Hanging leg raise
Cable Crunch
Half-kneeling pallof press

585 felt like a heavy first attempt but too conservative for a 2nd. 92%?

 

[SkRaw85]

I like the looks of the half kneel pallof. Stealing this.

 

[Sean1332]

I like the looks of the half kneel pallof. Stealing this.

Search for Tony Gentilcore and pallof/antirotation presses. He shows tons of variants.