Sean's Powerlifting Journey

Hyde said:
I mean if it’s the difference between enjoying the month with your kids or being stressed out over a meet then I would shelve it for now. Always going to be more meets. Or if having the kids at home means you will be more stressed and likely won’t do well I could see that being a consideration.

I was going to try to do something early July, but I am definitely not going to hop on a cycle until the Wuhan Flu has had a chance to run it’s course. Just going to be that half-natty life for now. I have gotten ongoing sinus bugs at the end of the last 2 comp preps from the stress of orals and peaking. Didn’t affect my strength any, but immune system definitely was compromised.
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Yeah, I decided this morning to shelve it, for just those reasons. I can take them to the gym but it's just going to added stress.

Now the big question is: do I want to jump on a John Meadows program, or one of Josh Bryant's. I have his off-season and "tactical shield" program. Hmmmmm
 
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Bryant tends to be a little lower volume and more fundamental training; Meadows is more true bodybuilding. I would assume Meadows will require more actual gym equipment.

I’d pick whichever one can be done primarily from home. If you can adept them both easily enough with bands and such, then whatever looks most fun!
 
Halfway through Bryant's first workout now. His off-season 8x8. Ran a few weeks of it before. Boring, but very capable at home and hard work. Simple workouts so I can focus on other things.

I found variants I can use with Meadows at home that I have before but honestly, it's like wearing a condom. Just ain't the same. Standby for first workout. I'm not conditioned anymore. Upchucked some food into my mouth on the 2nd exercise
 
Like I said, toss up between Meadows and Bryant. Unless I'm training for a meet, I really don't have an interest in the typical powerlifting training. I'd rather run Meadows, and I'd be able to in the backyard, but the equipment alternates would just be lackluster. Bryant's is literally just fucking 8x8 with 30sec rest. It's pretty brainless. But, it's hard work, I can accomplish it easily in my backyard without frustrations, and I can just focus on school more.

Speaking of... **** school. I'm having to do web camera lectures at home with my class.

Anyways.

Squats
435 for 6 triples w/120sec rest

Everything is was 8x8, slow and controlled, w/30 sec rest.

Traveling BB Lunge 95
Single-leg Cable Curl 20
Sissy Squat 25
Cable Pull-through 55
Belt Sq 225

I wasn't ready for those rest periods on traveling lunges and burped up what I ate 60 minutes beforehand.

My quads look like road maps right now.
 
Yeah, they extended our spring break another week but it starts up again next Monday. Hoping I don't have webcam lectures bc I fucking hate them, but it's hard to see how some of my professors will get through the material otherwise...
 
jimbuick said:
Yeah, they extended our spring break another week but it starts up again next Monday. Hoping I don't have webcam lectures bc I fucking hate them, but it's hard to see how some of my professors will get through the material otherwise...
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So far it fucking sucks. And since it's being recorded for accreditation, im worried they may actually keep us on all 3 hours. I have two 3hr lectures today.
 
Incline 165x8x5 2min rest
Then everything 8x8 w/30 sec rest
Seal Row 105
Band Pushup Orange
Dual Handle Lat PD 40
Cable Fly 25
BB Tri Ext 55

I used some cable attachment handles on the barbell for seal rows and I got full ROM.

"Deficit" pushups using the band pegs.

The chest supported lat pulldown is an incredible contraction, especially with dual handles.
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Those the spud strap pulleys?
 
Neck rotations, flexion, extension, lateral flexion, t3 raises, banded y-raises

Bunch of different hanging leg raises, lever tucks, inverted hangs

TRX Crunches/obliques

Sprints later while the kids ride bikes
 
Conventional DL 435x6x3 120sec rest
Then the 8x8 30sec rest:
Zercher Carry 275x8 trips
Seated BB OHP 95#
Straight-arm PD 50#
Cable Curl 35#
Band-resisted CG Pushup Red

Zercher carries suck. They make my back look cool though. Invalid Link Removed
 
Double post. So ill just edit this and say now i want to do zercher carries and see if my back looks anything remotely close to that.
 
jswain34 said:
Double post. So ill just edit this and say now i want to do zercher carries and see if my back looks anything remotely close to that.
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It will. I have seen pics of my back doing Conan’s Wheel and watched other people and a Zercher carry and it’s always awesome AF. That’s the one you wanna show your friends and family
 
I had a cold the last couple days. I chalked it up to allergies but fatigue hit and j actually skipped a workout because of it. Just upper respiratory symptoms and the fatigue has begun to lift.

It's hard doing nursing school completely online and having two kids in the house at the same time. Once "school" is over, the kids deserve as much time with me as they can. That being side, those Josh Brant sessions took close to 2 hours to complete. 6-8 exercises, taking about 10 minutes a piece, settings things up and working up in weight etc. I honestly don't know what I have a mental desire to train. I'm going to follow some Jamie Lewis stuff for the time being. I have in the past. High frequency, shorter sessions. At least until I can figure out what I really want to do.

Today, worked up in triples every 20lbsnto 495x3 then backed off with 475, 465, 455 for doubles, for a total of 7 back-off sets.

Then did some cable tricep extensions and that 8x8 walking lunge with 105.

Then supersetted hanging leg raises with 30s bouts of jumping rope, for 10 sets each.

Bench tomorrow
 
Platz Sq
315x3x8

Conv Def
405, 425, 445, 465, 445, 425, 405 all x4

Cheater Row
225x3 every 30s for 12 sets

TRX Hammy Curls
4x8

TRX Crunches/Obliques

Then later on, when the kids were outside, I did a **** load of jump rope.
 
Close Grip Rest Pause
165x14, 8, 4
155x10, 7, 4

Half-Kneeling Landmine Press
25x3x12-15 reps

TRX Skulls
BWx3x10

T3 Raises
3 sets
 
Did you put any protective coating on training equipment to help cut down on rust, since its outside?
 
SilentSavage0523 said:
Did you put any protective coating on training equipment to help cut down on rust, since its outside?
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Negative. With all of the peg holes, it's nearly impossible to get the inside powder coated. I'm looking into a pop-up gazebo. I'm renting so I can't really attach anything to the house. I could tarp it but that was a huge hassle. I just accepted that it'll rust. I remove the safeties so they don't pool with water. Everything else drains out. The rest of the equipment goes into a giant storage box or my back shed.
 
Resolve10 said:
Shoot don't think I have any pictures anymore but my old outdoor set up I put up a tent over it and tarp when it rained a lot.

Things will rust anyways so I did't care a ton, bars were what I focused on more.
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Yeah the bars and little things stay in the shed. I tried storing the plates in a large storage container but it didn't workout. I got tired of dragging them from my shed across the yard each session so they just stay outside now. My Bud Jeffries setup lol

I do want a tent or something to cover it all up somehow, especially when our rainy season comes.
 
Bud Jeffries lol Had some interesting videos, definitely wouldn't try some of his "throw KB in the air and try and catch the handle" lol he was entertainment and unconventionally strong.
 
tyga tyga said:
Bud Jeffries lol Had some interesting videos, definitely wouldn't try some of his "throw KB in the air and try and catch the handle" lol he was entertainment and unconventionally strong.
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lol the man is awesome

*Edit* I decided to do some Bud Jeffries approved main lifts today.

Minus the axe throwing
 
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Anderson Squat s/s w/ zercher from pins
405x1ea x10 every 45s

Hise Shrugs
225x2x8
135x3x20

Dual Handle Chest Supp Pulldown
35x15, 12, 10, 9

Sissy Squat
25x20, 18, 15, 15, 10

x10 30s bouts of jump rope each supersetted w/
Oblique side bends 100x5x10 then switched to hanging leg raise x5x10
 
Bench
205x4x3 1s pause
205x5 singles 3s pause
185x3x4 Spoto press w/2s pause

Eye-level Overhead Pin Press
10lb jumps x6 up to 125x6

Cable Tricep Ext
pronated s/s w/ supinated
40x3x15/8

Josh Bryant neck stuff
 
**** around day.

TRX Hamstring Curls
5x8

Band Good Mornings
Grey x50

Ring Dips
5x8

Prone Incline DB Curl
20x3x8

s/s w/

Prone Incline Hammer Curl
20x3x8

5 round circuit
Pallof Press x8 w/orange band
Hanging leg raise x10
Kneeling band crunch x20 w/ grey band
 
Zercher Squat
455x6
405x6
385x6
315x2x6

BTN Press
135x7x3

Chin-ups
+25x4x4
+18x2x4
+10x4x4
BWx2x4
20 consecutive singles ala Stuart McGill

Spider Crawl/Banded Over n Backs
x4

Funny thing about gauging RPE. Had I not pulled a random goal out of my ass to shoot for, I probably would have hit 455 for a single and called it @ 8.
 
Incline Bench Press
175x6x6

Barbell Setup
-strict, one leg at a time
95x8x8 30s rest

Supine TRX Row
BWx3x8 +5 at different angle

Pinwheel Curls
20x3x15

Leg Ext
25x20, 15, 12
 
Just did some fucked up deadlift ladder.

Conventional DL

5 3/4" deficit
495x2x1

4 1/4" deficit
495x3x1

1 1/2" deficit
495x4x1

Ground
495x5x1

1 1/2" block
495x3x2

3" block
495x4x2

7" block
495x2x5

Shrugs
225x4x8
 
Comp Bench
215x8x2

Dead Press, pins at chest level
205x3
195x3x3

Dips
5x12

TRX Inverted Skulls
3x8

Front foot elevated rear lunge
185x3x10

3 rounds:
Toes to bar
TRX ab fallouts
Pallof press
 
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