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Sean's Powerlifting Journey

How are shoulders after that? Seems like your bench is coming back pretty strong if you can tolerate all those doubles over 200 again!
 
Hyde said:
How are shoulders after that? Seems like your bench is coming back pretty strong if you can tolerate all those doubles over 200 again!
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My shoulders feel fantastic, knock on wood. I haven't been able to do dips on years. Although, pin press didn't feel fantastic, so I won't be doing those again.
 
Ive found that with pin press its very very important to stay tight on the pins and be very very cognizant of not letting the bar slide out of your normal groove when on the pins. The latter point is kinda self explanatory but for the former it’s basically just shy of an iso hold. Im starting to think that pin presses are what drove my bench increase a few years ago...all along i thought it was the cg work, but after working cg for the better half of the last year without seeing much for carryover (although i haven’t necessarily been super focused on my bench, either) I’m starting to think it was the pin work.

Might wanna give it a few weeks and try again if you felt like either of those two things were an issue for you today, but if not then fuk em - not right for you.
 
jswain34 said:
Ive found that with pin press its very very important to stay tight on the pins and be very very cognizant of not letting the bar slide out of your normal groove when on the pins. The latter point is kinda self explanatory but for the former it’s basically just shy of an iso hold. Im starting to think that pin presses are what drove my bench increase a few years ago...all along i thought it was the cg work, but after working cg for the better half of the last year without seeing much for carryover (although i haven’t necessarily been super focused on my bench, either) I’m starting to think it was the pin work.

Might wanna give it a few weeks and try again if you felt like either of those two things were an issue for you today, but if not then fuk em - not right for you.
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Man, I appreciate that response. That's definitely where I went wrong. I should have viewed it as an "isohold" how you mentioned. I got too loose and had to muscle through it. I'll give it 2 weeks and try again as round that time next cycle.
 
Supinated Inverted TRX Row
3x8

3 rounds:
Prone Incline T3 Raise 10x12
Duffin Upright Row 18x20
DB OHP vs Bands 20x12

Prone Incline Rear Delt Fly
10x2x30

Hammer Rope Curl/Alt DB Curl
25x3x20/20x3x12
 
High-Bar Narrow Pause Sq
455x3
495x1
405x12x3

Cable Fly
20x15, 15, 12, 10

Cable Tri Ext/TRX Skulkcrushers
40x3x15/x3x8

Barbell Hip Thrust
135x4x8

Lackluster day. My patio is frustrating squatting heavy on. Slants every which way. Kept things at 405.
 
Must be frustrating only pause squatting over 2.5x bodyweight due to that dang patio. Having to stick to 405 for sets of 12

You done good Sean
 
Hyde said:
Must be frustrating only pause squatting over 2.5x bodyweight due to that dang patio. Having to stick to 405 for sets of 12

You done good Sean
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Right? This fuggin guy
 
Quarantine meal prep hack:
Panda Express family meal. $20 for 3 entrees and 2 sides. I can make 9 grilled teriyaki chicken and rice meals.

Also I discovered that Dollar Tree is dope. $1 sugar free rock stars and $1 knock-off pedialytes.
 
Dude Dollar Tree is awesome. Not all the prices are great, but there’s some gems in there. I love dollar store food for dirty bulking.
 
If you haven't had dollar trees knockoff carmelos you're really missing out lol
 
Almost grabbed a few bottles of Noxygen off Amzn a right before the Virus outbreak, they had it for pretty cheap.
 
tyga tyga said:
Almost grabbed a few bottles of Noxygen off Amzn a right before the Virus outbreak, they had it for pretty cheap.
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That's where I got mine. I just now looked and they have 2 left in stock.

$35 for 2 tubs

Purus Labs Noxygen Preworkout Accelerator, Unflavored, 40 Servings (Pack of 2)
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I'm lifting like a normal person for a bit.

Yesterday:
Incline
150x15, 12, 8

Cable Fly
25x15, 15, 12

Close Grip
150x16, 12, 9

NG Seal Row
105x14, 12, 11

Duffin Upright Row
26x15, 15, 12

Jump Rope
x10x30s

HLR
TRX Ab Fallouts
Tucked knee holds on the rings

Today:
HB Narrow Sq
345x17,15,12

Belt Sq
270x15,14,12

Single Leg Cable Curl
17.5x15, 12, 7

Standing Calve Raise
vs Average band x6x10-18

Stayed RPE 7-8 on everything.
 
“Like a normal person”...so you were trying to see how many Doritos you could fit in your mouth without choking?
 
Hyde said:
“Like a normal person”...so you were trying to see how many Doritos you could fit in your mouth without choking?
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Lmaooooo. Thats funny shît.

And Sean squats 345 for 17 reps like a normal person. Haha - good work dude. Must be nice to have the cv fitness to do that kinda thing.
 
Chinups
BWx12, 10, 7

Dual Handle Pulldown
40x16, 12, 11

Meadows Row
55x13, 12, 10

Bench Press
160x15, 10, 8

Single-arm Cabe Laterals
12.5x12, 11, 8

Pinwheel Hammer Curls/Band Facepull
20x3x8/Red x3x25
 
Deficit SLDL
315x15, 12, 10

Barbell Step-ups
*knee high, single leg at a time
145x12, 11, 9

Zercher Good Mornings
225x15, 12, 11

Platz Squat
295x18, 14, 11

Barbell Complex
65x5x6
Squat, good morning, deadlift, row, snatch grip DL
 
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Barbell Curl
60x14, 12, 11

EZBar Tri Pushdowns
70x15, 12, 9

BTN Press
80x14, 12, 10

Prone Incline BB Shrug
165x16, 12, 11

Asst Wide Grip Pullup
x14, 11, 8

Close Grip Incline
140x13, 11, 10


3 rounds:
TRX Ab Fallouts x10
HLR x10
Pallof Press x15
 
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No exciting log updates. I'm doing the exact same thing I did last week but with an extra set and extra 5-10lbs with 2-3 reps in the tank. I'll update it all at the end of the week.

I had been doing my belt squats on a landmine attachment. Facing the opossite direction of the landmine, and straddling the bar, standing on these blocks. It was okay but I made a loading pin with some 1.5" pipe and a floor flange to try instead. The eyebolt will allow me up to 300lbs, which is plenty for a home setup. I have previously used the spud loading straps but they get wonky as **** with 45s on them.
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Sean1332 said:
No exciting log updates. I'm doing the exact same thing I did last week but with an extra set and extra 5-10lbs with 2-3 reps in the tank. I'll update it all at the end of the week.

I had been doing my belt squats on a landmine attachment. Facing the opossite direction of the landmine, and straddling the bar, standing on these blocks. It was okay but I made a loading pin with some 1.5" pipe and a floor flange to try instead. The eyebolt will allow me up to 300lbs, which is plenty for a home setup. I have previously used the spud loading straps but they get wonky as **** with 45s on them.
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That's an awesome idea.
 
Supplement recommendations? I'm running out of Noxygen. I'll probably buy more Peak02. I'm still using Green Mag. Something up the strength/endurance ally. Caffeinated or not.
 
What exactly are you looking for? Increased performance?

I have recently started adding 1/4tsp of Morton Lite Salt to my preWO drink in addition to the 1/4tsp I already use intra. So 300/300mg salt & potassium in me before I even begin warming up. Definitely has helped me feel more hydrated & prepared.

Focus XT has some good nootropic ingredients if you just want a baby energy drink level of caffeine but more focus. It’s very weak as a preWO though; more for work or stacked with more stims.

I have been adding 20mg preWO research grade Noopept on days I do the comp lifts for enhanced skill acquisition, and additionally adding a couple caps of Gainbusters Special Forces nootropic on lower body days for more focus.
 
Sean1332 said:
Supplement recommendations? I'm running out of Noxygen. I'll probably buy more Peak02. I'm still using Green Mag. Something up the strength/endurance ally. Caffeinated or not.
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Vaso blitz/full blitz is a great combo. Gets better over time also. I use oxygen daily also.
 
Hyde said:
What exactly are you looking for? Increased performance?

I have recently started adding 1/4tsp of Morton Lite Salt to my preWO drink in addition to the 1/4tsp I already use intra. So 300/300mg salt & potassium in me before I even begin warming up. Definitely has helped me feel more hydrated & prepared.

Focus XT has some good nootropic ingredients if you just want a baby energy drink level of caffeine but more focus. It’s very weak as a preWO though; more for work or stacked with more stims.

I have been adding 20mg preWO research grade Noopept on days I do the comp lifts for enhanced skill acquisition, and additionally adding a couple caps of Gainbusters Special Forces nootropic on lower body days for more focus.
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Increased performance, yes. Just gathering some outside thoughts. I've been on my Thermotab kick for a while. Cheap as fuk on amazon. Good call on Focus XT, it's been a couple of years.
 
Sean1332 said:
Increased performance, yes. Just gathering some outside thoughts. I've been on my Thermotab kick for a while. Cheap as fuk on amazon. Good call on Focus XT, it's been a couple of years.
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Morton Lite Salt is a fraction of the price per serving, with way more potassium. It’s just not as portable.

I don’t think Focus used to be as good as it is now, but I bought some used supps in the auction section and the profile seems much better. I have added some Fuel (flavored caffeine) to it when I have used it.
 
Training dump. Weeks 1, 2, and 3 (this week). Week 1 & 2 RPE ranges were 7-8, week 3's were all 8.

Wednesday and Sundays I row for 30 minutes and then do 30 minutes of abs/trunk work.

6 sets of calves done on each lower body day that I don't bother logging. I vary it up.

I train some neck stuff on Mondays & Fridays.

Long daily walks with the kids and/or jump roping.

I weigh in the upper 180s.

Wednesday & Saturdays are carb free. I just eat a slab of ribs, a ribeye, and a big bag of frozen brocolli.

Training days I'm around 2300-2500 cals.

Mondays:
Incline Bench
150x15, 12, 8
155x13, 11, 9, 8
160x13, 11, 10, 8, 7

Cable Fly
25x15, 15, 12
25x15, 13, 12, 9
27.5x16, 14, 13, 12, 11

Close Grip Bench
150x16, 12, 9
155x14, 11, 9, 9
160x12, 11, 10, 8, 7

NG Seal Row
105x14, 12, 11
110x14, 12, 10, 11
115x12, 10, 10, 8, 7

Duffin Upright Row
26x15, 15, 12
26x4x15, 15, 14, 12
26x5x15, 15, 15, 12, 10

Tuesdays:
HB Narrow
345x17, 15, 12
355x15, 12, 9, 8
365x14, 10, 9, 8, 8

Belt Sq
270x15,14,12
275x15, 15, 13, 12
280x14, 12, 12, 12

Single Leg Cable Curl
17.5x15, 12, 11
Cable Leg Curl
37.5x14, 14, 12, 9
40x12, 10, 9, 8, 8

Thursdays:
Chinup
BWx12, 10, 7
BWx12, 11, 9, 8
BWx5x8

Dual Handle Pulldown
40x16, 12, 11
40x16, 15, 15, 12
42.5x14, 12, 10, 10, 9

Meadows Row
55x13, 12, 10
57.5x13, 12, 10, 8
57.5x15, 12, 10, 10, 8

Bench Press
160x15, 10, 8
165x15, 12, 9, 7
170x15, 12, 10, 8, 6

Single-arm Cabe Laterals
12.5x12, 11, 8
12.5x 12, 10, 10, 9
DB Lateral
20x12, 11, 10, 8

Pinwheel Hammer Curls/Band Facepull
20x3x8/Red x3x25
20x4x8/Red x4x25
20x5x8/Red x5x25

Fridays:
Deficit SLDL
315x15, 12, 10
325x12, 10, 9, 8
330x12, 10, 10, 8

Barbell Step-ups
*knee high, single leg at a time
145x12, 11, 9
155x12, 12, 9, 8
Split Squat
160x12, 12, 10, 9

45deg Hyper
Week 1 was the Zercher GM
40x15, 15, 14, 12
45x15, 12, 12, 11, 10

Platz Squat
295x18, 14, 12
305x15, 12, 11, 10
315x12, 12, 10, 10

Saturdays:
Barbell Curl
60x14, 12, 11
65x12, 11, 9
65x13, 12, 10, 8

EZBar Tri Pushdowns
70x15, 12, 9
75x13, 12, 10
75x13, 12, 10, 8

BTN Press
80x14, 12, 10
85x15, 15, 10
90x16, 14, 10, 8

Prone Incline BB Shrug
165x16, 12, 11
170x14, 10, 9
175x12 ,11, 10

Asst Wide Grip Pullup
x14, 11, 8
x12, 12, 9
x9, 8, 8, 7

Close Grip Incline
140x13, 11, 8
145x12, 11, 8
150x15, 10, 9, 7
 
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Protein Cheesecake Mash

1 box of sugar-free Jell-O cheesecake mix

Mix into 2 cups of milk and a scoop of protein powder. I used Fairlife & PES Snickerdoodle.

After it sets into a pudding (5 min), with a mixer, mix in a block of softened fat free cream cheese and a dash of cinnamon. Let it sit in the fridge for a bit and it'll have cheesecake consistency.

It makes 2 servings (for these macros, a serving can be the whole damn thing I'd you want). Without the crushed graham cracker (I used chocolate Teddy Graham's today) and banana (and using sugar free cool whip) it's 37g carb, 37g protein, and 5g fat. Even without the added calories from my toppings, it still tastes good as ****.
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Yesterday:

Incline Bench
165x12, 10, 10, 8, 8, 7

Cable Fly
30x12, 11, 8, 8, 7

Close Grip Bench
165x11, 10, 9, 7, 7, 6

Seated Cable Row
115x12, 12, 10, 9, 8, 7

Duffin Upright Row
26x6x12

Today:
High-Bar Narrow Squat
375x10, 9, 9, 7, 7

Barbell Bulgarian Split Squat
145x12, 10, 8, 8

Cable Hamstring Curl
40x12, 11, 10, 8, 8, 7

Tomorrow will be rower, abs, calves
 
Ya, all that was fuckin boring and monotonous. Mountain Dog training for the next 6 weeks.

Single Leg Lying Hamstring Curl
10x20
12.5x20
15x4
20x4
25x8 @10
17.5x6 @10+10 partials out of the bottom

Paused High-Bar Squat
135x8
225x6
315x6
335x10 @7
385x10 @8.5

Paused Platz Squat Cluster-set
(Replaced leg press)
*3" elevated heel & touching each other, 20 seconds between sets*
335x10, 7, 5 @9 across

SLDL
*3sec descent, 3/4 lockout*
135, 225x6
275x11 @9

Barbell Bulgarian Split Sq
65x8
95x8
145x8
*Drop-set, 8sec midpoint isometric hold on final rep of each set*
145x8
95x8
65x8

Standing Calve Raise
135x3x10
 
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Ring Pushups
Worked up through different heights then dropped them low
+45x8
Drop-set
+45x8 then +25x5 and BWx3

Slight Decline Bench
95x20
135x10
155x6
175x8 @ 7
195x8 @ 10

Cable Fly
25x10
30x6
Cluster set
32.5x10, 6, 4

Ring Dips
x9, 8, 7

Rear Delt Cable Fly
10x3x20

Partial Side Laterals
20x3x20

Incline Raise
10x10
12.5x2x15

Ab stuff
 
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Meadows Rows
65x12
75x10

Band Asst Chins w/ slow eccentric
x3x10

Cable Stiffarm Pulldown
60x2x10

Single-arm Supinated Pulldown
60x2x10

NG Prone Incline Row
85x12
Drop-set
100x8, 75x11

I didn't bother typing out the warmup sets. Everything was to failure today.

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That’s how it starts.. first rear double bicep then rear lat spread and before you know it your quarter turning in the mirror hitting side chest poses. Let the inner bodybuilder come out and do a show my dude lol
 
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