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Sean's Powerlifting Journey

Sean1332 said:
Who uses crockpots anymore when the Instant Pot exists! I hear ya, though.

And a grill makes a perfect moving-in gift!
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We bought the Ninja Foodi that’s an air fryer/pressure cooker combo. We use that bitch ALL THE TIME. Air fried potatoes are the truth.
 
DB Row
85x4x12

Assisted Chins
BWx2x15
Assisted x2x15

Neutral HS Row
100x4x8

DB Pullover
80x3x12

Hyperextension
100x4x10

Toes to Bar
6x8

Supinated DB Curl
35x4x8

Zorterman Curl
25x4x10

Bodyweight is 193. I'll post some food porn since posting numbers gets boring.

265/260/57 today via my routine food. Tomorrow will likely be the same but my add grilled shrimp to dinner and make a different dessert.

Pre/Post/Snack/Meal 3/Meal 4Invalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link Removed
 
Hyde said:
Bro you cooking all this or the wife?? I could eat those meals every day no problem; they look awesome.
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haha I'm the cook here! I'm trying to maximize as much food as possible in the easiest/fastest ways. Aside from doing the actual grilling of the chicken, no meal here takes more than 10min make fresh. Add protein powder to Kodiak cakes, rice noodles cook in 4 min and throw some veggies in, sugar free canned baked beans and frozen fries, greek yogurt with PB & protein powder and granola. I've got young kids that devour fruit so I always have fruit around.
 
Resolve10 said:
That is the same syrup and I think the same scale I had (except mine somehow got left on the stove and melted so I had to get a new one :rolleyes:).
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Strange how scales somehow get left on stoves like that. I think I saw jujimufu has the same scale lol

Also, I'm all for that Great Value brand.
 
Flat DB Press
10lb jumps x12 to 90x12

Incline BB Press
20lb jumps x8 to 215x8

Banded HS
Red + 35ea x3x8

Machine Fly
70x3x10

Over & Back Press
80x4x10

Machine Rear Delt
40x4x25

Incline Skulls
75x4x10

Seated Overhead Tri Ext
75, 65, 60, 60x10
 
Seated Hamstring Curl
100x4x12

Squat
405x6
455x6
495x1
525x2x6
515x1 long pause, because after I walked it out I realized I didn't have a 3rd set in me

Leg Press
180x3x30

1.5 Rep Hack Squats
140x2x15

Tough day. The high rep **** was brutal. Took me a couple breaths to finish the sets.

265/265/57 today. Varied the 3rd meal (dinner) with chicken tacos and shrimp.Invalid Link Removed
 
Light pull day

Close Grip Seated Row
130x4x10

Lat Pulldown
100x4x8

Chest supported machine row
85x3x15

DB Shrug
70x4x10

Fat Grip BB Curl
55x4x10

Fat Grip Hammer Curls
30x4x10


Meal 4 was 2 of these protein Oatmeal creampies. 30p 25c (3 fiber) 5f each.


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As awesome as these training sessions were, I need to know the recipe on the creampies for real.

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^seconded. Those are some killer macros for something that looks that good.
 
50g Kodiak Cinnamon Oat pancake mix
1 scoop protein
30g pumpkin puree
1 egg
1 tbsp ground flax
1/2tsp brown sugar truvia
1/4tsp baking powder
2 tbsp almond milk

Frosting
Serving of plain Greek yogurt
8-15g of Jell-O cheesecake mix

The macros for this would make 2 servings. Make the batter and spoon it onto a greased baking sheet. I made 4 "cookies" with it. I greased a spatula and flattened them out.

I baked it at 350 until it was barely done. I wanted it thin and still soft/crumbly. 5 minutes maybe?

Take them off with a spatula and drop them on a cooling rack.

The frosting is just Greek yogurt mixed with a little boxed Jell-O cheesecake flavored pudding mix.

Sub out for any pancake or flour mix and add some oats of you want. Ground flax may not be necessary. I just happened to have it.

Get it wet with water or milk, I just had almond milk. Applesauce might work, too.

I have a carrot cake that's pretty identical that I'm making again today. Add shredded carrots, nutmeg, cinnamon and allspice. I'm trying something different for the frosting so I'll update that, too.
 
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HS Press
Small jumps x12 to 80x12

Flat DB Fly/DB Twist Press
35x4x8/50x4x8

Cable Rear Delt/Cable Laterals
25x4x15/15x4x10

Smith Machine JM Press
"95"x4x12

Cable Rope Tri Ext
25x4x25

296p/260c/52f

Weighing 195 still and wearing the hole on my lifting belt I wore when I was 180 and have visible relaxed abs.

Added an extra chicken sausage with breakfast and half scoop more protein. Same meals as the other day but I made the carrot cake tonight.

Carrot Cake
50g kodiak mix (cinn oat like earlier)
1sc protein powder
85g blended up carrots
4tbsp pumpkin
1/4c almond milk
1 egg
1/2 baking powder
1/2 tsp brown sugar truvia
Cinnamon, nutmeg, allspice

Frosting:
2tbsp softened fat free cream cheese
1/2sc vanilla protein
8g Jell-O sugar free cheesecake pudding mix
Dash of vanilla
Dash some water milk if the consistency needs it

Frosting was on point. I'll use that in the oatmeal creampies next.

Sub out whatever flour mix, sweetener, egg substitute. It made 6 "donuts". Last time, I just did it in a cake pan. This cooked faster. 350 around 10 min. Stick a toothpick in it to check.

61p 54c (8 fiber) 9f
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RDL
455x3x8 soul left my body

Smith Mach Rear Lunge
-Front elevated, focused strictly on using that glute to get the weight moving
"105"x4x12

Leg Extensions
85x10
100x10
115x10
130x10 +10s contraction + 10 partials

Then walked to the sissy squat stand and did a set of strict slow sissy squats until I wanted to barf, then did a hard quad stretch for a minute. My legs fucking inflated.

Standing calves
Toes to bar
Pallof press
Roman chair situps

Weighing 192. Macros today are looking like 300/250/58. Upped cal's a touch to see if I continue to recomp like this.
 
“Soul left my body” 🤣 I bet that DC stretch at the end wasn’t a fun experience either!

Sean1332 said:
198 naked knee.

Sleeves are uncomfortable lol if I'm being uncomfortable, then I'm wearing wraps.
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I guess maybe if your knees never hurt lol. To me, naked is way uncomfortable - comfort is the sweet warm embrace of neoprene and compression. If they had a division that allowed neoprene shirts, I would be the first guy signed up
 
Hyde said:
“Soul left my body” 🤣 I bet that DC stretch at the end wasn’t a fun experience either!



I guess maybe if your knees never hurt lol. To me, naked is way uncomfortable - comfort is the sweet warm embrace of neoprene and compression. If they had a division that allowed neoprene shirts, I would be the first guy signed up
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Lmao yes it def sucked ass.

I just hate how the sleeves bunch up, plus it's hot as **** here. My knees don't hurt. If they ever do, it's bearable and temporary.
 
Okay recipes:

Same as written, just add maybe a tablespoon more liquid and pull them out of the oven as early as you can. Just keep tooth picking it. 3 min for the creampie, 8-9 for the carrot cake.

Scrap the Greek yogurt frosting.

Do 2tbsp softened fat freecream cheese
1/2sc protein powder
8-10g pudding mix (vanilla for the creampies and cheesecake for the carrot cake)
Dash of vanilla and pinch of saltInvalid Link Removed
 
Did a typical pull and push day the last 2 days. Today I squatted 500x8. I was hoping for 10 to match my PR when I was weighing 235 but I'm honestly drained and am happy with it.

I haven't had a proper deload since even before COVID went down even and I'm sure as **** feeling it now. I'm going to just do some light giant sets the next few days and then I go out of town for a week.

I'm weighing 190ish. I had been intaking approx 1.6g/kg of LBM of protein daily in an ever so slight deficit and have increased that to 300g protein, raising cal's just shy of maintenance. It's provided a great recomp effect. Cal's will be loose the next two weeks as I will have family in town and I'll be leaving town with them after but I'll prioritize protein and veggies over all else.

Probably won't log the next couple sessions but I'll still be on the forum.
 
Enjoy your break and family time! With 500x8 fatigued (and down 20kg BW!), it’s gonna crank up to new heights after some much-needed rest.
 
Hyde said:
Enjoy your break and family time! With 500x8 fatigued (and down 20kg BW!), it’s gonna crank up to new heights after some much-needed rest.
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Thanks, homie! Meet prep will begin when I get back. First full week of July puts me at 13 weeks out.
 
Back from vacation. Full body day.

Pullups/Seated Cable Row
BWx3x8/100x3x12

Slight Decline DB Press/Flat DB Fly
65x3x8/35x3x8

Cable Rear Delt/Cable Lateral
30x2x20/30x2x8

DC Rest-Pause Hack Squat
"315"x8
315x14, 7, 4
120s quad stretch

Lying Hamstring Curl w/ 5s Eccentric
80x2x15
Drop-set
80x15, 50x10, 30x10 + 15 partials +15s isometric

Stationary Bike Sprints
15s at 100% followed by 45s at 70% for 7 rounds

Walked to and from gym.

I'm taking a couple days before I weigh myself as I shake off any fatbody vacation bloat and normalize bowel movements. I'll reassess but as of now, I'm going 280/260/58 pcf. I'll adjust as needed come next week. Mondays, my clinical day, will be a PSMF.

Tuesday starts a 13 week training cycle.
 
Swanson52 said:
What programming did you go with for your cycle?
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Homeade of bits and pieces of everything with help from a buddy.

5 days a week.

Block of triples, then doubles, then singles. CAT sets following main movements.

Rotating sumo and conventional for the first block then commiting to sumo.

Auxillary work in the 4-6 rep range consisting of SSB, incline pressing, SLDL, GMs.
 
Comp Squat
525x3 @ 6
CAT Sets
440x6x3
Moderate AMRAP
440x6 @ 7

Beltless Deficit SLDL
405x4x6

NG Pullups
BWx4x8

Leg Ext
85x3x12
 
Comp Bench Press
210x3 @ 6
CAT
185x6x3
185x7 @ 7

Low Incline DB Press
65x15, 12, 12, 10

Prone Incline DB Rear Fly
15x25, 20, 18

Seated DB OHP
60, 65, 70x8

Cable Tri Pushdown
110x4x10
110x10, 85x6, 50x10

Pronated DB Curl
25x4x12

Hammer Curl
15x2x15+10 partials from the bottom
 
Paused SSB Squat
425x3x6

SSB GM
245x2x8
205x12

SSB Upper Back GM
115x3x20

Chest Supported Row
70eax4x15

Assault Bike Sprints
6 rounds
10s sprint 40s cruise
 
194lbs

I'll up cals to 2750 and see what my bodyweight does and adjust from there. Looking to maintain bodyweight but may push into a small surplus and just add a daily candy bar.Invalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link Removed
 
Wow, Sean! You look freaking awesome!!!!!!! So much freaking gains over the years! So proud of you!
 
Wow, Sean! You look freaking awesome!!!!!!! So much freaking gains over the years! So proud of you!
 
Just makes me want to give up. Thanks a lot
 
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