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Sean's Powerlifting Journey

Sumo DL
495x3
515x3
525x3 @ 6.5
Sumo start pulls, two reps stopped and paused at knees + 1 full rep
445x3 sets

Deep AF Leg Press
"315"x15, 12, 11 @ 8's

Dumbbell Row
90x3x10

Lat Pulldown
100x15, 10, 8
 
Incline Bench
175x6
185x3x6

Flat DB Press
80x3x10

DB Fly Cluster Set
30x15, 12, 10

Fat Grip Skulls
8s up to 90x8

Fat Grip EZ Bar Curls
60x15, 12, 10, 7

Machine Rear Delt Fly
60x4x15
 
Squat
3s up to 535x3 at RPE 7

CAT Squat
445x6x3, and a set of 5 at RPE 7

Deficit SLDL
415x4x5

Wide Grip Pullups
BWx4x8

Then I did tempo DB lunges superset with reverse sled drags, down and back my yard for 3 trips each.

I lifted in my backyard and the heat index was 110. Sweat and power bars don't mix and made my back raw as ****, made squatting a chore. Never again.
 
Comp Bench
220x3 @ 7

CAT Bench
185x6x3, 185x8 @ 7

Slight Incline DB Press
70x12, 11, 10, 8

Prone Incline Rear Delt Fly
15x3x25

Seated DB OHP
60x14, 10, 9

Dual Handle Tri Ext
60x3x15, x12, x9

DB Curl
30x4x10

Hammer Curl
20x2x15+5 partials
 
Paused SSB Squat
435x3x6

SSB Upper Back GM
115x3x25

GHR
BWx3x10

Chest Supported Machine Row
Sets of 10 up the stack until I failed
 
Have you ever used the upper back GMs before? Wife and I did them for a little once but never really noticed much from them.
 
Hyde said:
Have you ever used the upper back GMs before? Wife and I did them for a little once but never really noticed much from them.
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I've done them once a while ago just messing around. Last week and this week has been the most I've done them. I pull down on the handle the whole time and get as much thoracic flexion/extension as I can. They're okay but I'd rather just do prone incline dumbell row/shrugs with some extension.
 
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Commercial-gym-stiffbar-with-straps-sumo-DL
540x3 @ 7

Sumo Starts (x2 to knee +1 full)
450x4 sets

Hack Squat
315x12
375x9, 7, 6

Dumbell Row
90x3x12

Pulldowns
110x13, 10, 8

Bike Springs
7 rounds
10s sprint 20s cruise
 
The assmaster is way better than bike springs.

Incline Bench
190x3x6

Flat DB Press
80x3x11

Dip Cluster-set
BWx15, 9, 7

Incline Skulls
80x8
70x10, 9, 8, 8

Cable Rear/Laterals
25x3x20/15x3x15

Today's pump was delivered by last night's oatmeal cream pie cake. Might be 30g of protein if you ate the whole thing. Also 500g of fat and 1000g sugar but whatever.

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Comp Squat
495x3
545x3
550x3 @ 8
Rest 4m
CAT Sets, 2m rest
460x5x3, Partial AMRAP 460x6 @ 8

Deficit SLDL
425x3x6 ending @ 8

Slo-mo Walking Lunge
35s x3 trips that were far enough

Close Grip Chins
BWx4x10
 
Comp Bench
195x3
215x3
230x3 @ 8
CAT Sets
190x5x3
Partial AMRAP
190x6 @ 8

Mid-Incline DB Press
75x12, 10, 9, 7

Prone Incline Rear Delt Fly
25x35, 25, 22

Seated DB OHP
65x20, 16

Rope Tri Ext
55x5x10-15

Seated DB Curls
25x4x10-15

BW 195
 
Paused SSB Squat
445x3x5

GHR
BWx12, 12, 10, 8

Prone Low Inc DB Row
60x4x12

Prone High Inc DB Shrug
60x3x15

3 Round Circuit:
Reverse Hyper 35x25
HLR BWx8
Half-Kneeling Anti-rot Cable Press 45x8ea
Cable Crunch 150x20
 
Should I buy a reverse hyper? I haven’t used one in so long but I kinda remember hating doing it. Titan has a GHR/reverse combo I could put in the garage. Or I could just get a GHR for less and it be much lighter to move around.
 
Hyde said:
Should I buy a reverse hyper? I haven’t used one in so long but I kinda remember hating doing it. Titan has a GHR/reverse combo I could put in the garage. Or I could just get a GHR for less and it be much lighter to move around.
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Hm. I'm not sure, man. I like them and tell myself I want to use it more but I dont. Usually it's after SSB squats and it's a quick way to feel better. There's been times I just do it without weight for a just as a warmup or cooldown. I've also done the same just laying backwards on an incline bench.

If the cost isn't terribly different between the combo and the GHR, I'd splurge for the combo.
 
Hyde said:
Should I buy a reverse hyper? I haven’t used one in so long but I kinda remember hating doing it. Titan has a GHR/reverse combo I could put in the garage. Or I could just get a GHR for less and it be much lighter to move around.
Click to expand...

It’s a nice luxury purchase. Plus it doubles as a table where you can leave your shaker bottles, bags of protein powder, iPads, and other junk. (I may have had annoying issues like this at my old gym if you can’t tell)
 
Sean1332 said:
Hm. I'm not sure, man. I like them and tell myself I want to use it more but I dont. Usually it's after SSB squats and it's a quick way to feel better. There's been times I just do it without weight for a just as a warmup or cooldown. I've also done the same just laying backwards on an incline bench.

If the cost isn't terribly different between the combo and the GHR, I'd splurge for the combo.
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My worry is the weight. Reviews say it’s hundreds of lbs so where you assemble it is where it’s staying unless you take it completely apart.
 
Hyde said:
Should I buy a reverse hyper? I haven’t used one in so long but I kinda remember hating doing it. Titan has a GHR/reverse combo I could put in the garage. Or I could just get a GHR for less and it be much lighter to move around.
Click to expand...

Ive played this exact dilemma out in my head countless times and still don’t know what to do. A ghr to some degree will be had...but i just don’t know if i want the RHE too. I have hated them every time ive done them but do think high rep, frequent hypers would benefit me and likely you as well.

Hyde said:
My worry is the weight. Reviews say it’s hundreds of lbs so where you assemble it is where it’s staying unless you take it completely apart.
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Im sure you and your wife could manage it, bro. Its not like Jess hasn’t competed at the Arnold and you didn’t just total >1600 . But really im sure you could disassemble one or two parts to lighten it before you slid it or propped it up on and end dolly and rolled it.
 
jimbuick said:
I've moved mine without taking it apart.
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Is it the Titan or what brand GHR/reverse hyper combo? I know EFS makes a badass one. Love their regular GHR so much more than Rogue’s (which ain’t bad but a bitch to adjust settings if training with my wife).
 
jimbuick said:
I've moved mine without taking it apart.
Click to expand...

Is it the Titan or what brand GHR/reverse hyper combo? I know EFS makes a badass one. Love their regular GHR so much more than Rogue’s (which ain’t bad but a bitch to adjust settings if training with my wife).
 
Sumo Deadlift
495x3
545x3
560x3 @ 8

Start Pulls (x2 to knee x1 full)
460x4 sets

Leg Press
365x12, 9, 9, 8

DB Row
95x3x12

Lat Pulldown
115x10, 9, 8

Calves
 
Incline Bench Press
195x5
200x3x5

Slight Decline DB Press
85x3x8

Assisted Dip Cluster
-26 x20, 18, 15

Flat Skullcrushers
85x5x8

Barbell Curls
40x5x15

Prone Incline Rear Fly/T3 Raise/Paused Laterals
30x3x20/10x3x10/10x3x15

Battle Rope
x8 30s bouts

Standing AB wheel rollouts
3x5

from knees
3x8

KB Side Bends
60x3x10

Toes to bar
3x8
 
Hyde said:
What kind of pulley setup do you have again? Is it just over the top of your rack or is there a low pulley too?
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I have both spud pulleys. They're the exact same pulley-it just came with a different attachment (triceps vs hammy). But it gave me the option of low rows, bicep curls, or rig both high and do cable flys.
 
This is my final week of this block of triples. I'll deload next week then start 3 weeks of doubles.

12min walk to gym
Side Planks x2x30 each
BW lunge for 2 minutes
Hip airplane x2x10 each
Cossack Squat 135x2x10 each

Squat
135x8
225x8
315x5
405x3
525x3
565x3 @ 8.5

Beltless Deficit SLDL
435x4x5

Neutral Fat Grip Pullups
BWx12, 10, 8, 8

Smith Machine Rear Lunge
115x2x15

10 reps seated calves supersetted with every set of abs

Cable Crunch
Stack x4x15 w/pause and slow eccentric

Half-Kneeling Anti-rot Cable Press
25x2x10

Pallof Press
35x2x10 w/5s iso-hold

Good day. I wish I loaded the bar another 10lbs but this was my best squat set of the block so in reality, I loaded great.

Ive had to shift to heels and a mid-bar position to give my bicep tendon any chance of allowing my bench to progress. So far so good. I retired my old wood heal VS Athletics squat shoes and got the Adidas Powerlift 4's and they're great.

Also, I got these cheap $30 barefoot shoes off Amazon and they are the comfiest pair of shoes I own. They'll make good flat sole squat shoes and I'll see how they are to pull sumo in this weekend. Very grippy sole and they fit like a glove.

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I love the Adidas Powerlift 4’s. I’ve had mine about 6 months and they’re great.

Strong squatting my friend.
 
Something Brandon Allen mentioned CWS had him do to help his recovery for bench was to flip flop the weekly rotation around so squat day always happened next up AFTER bench day instead of immediately prior.
 
Hyde said:
Is it the Titan or what brand GHR/reverse hyper combo? I know EFS makes a badass one. Love their regular GHR so much more than Rogue’s (which ain’t bad but a bitch to adjust settings if training with my wife).
Click to expand...
Mine's just a plain reverse hyper that I had Rick at Edge Fitness Systems make for me.
 
Hyde said:
Something Brandon Allen mentioned CWS had him do to help his recovery for bench was to flip flop the weekly rotation around so squat day always happened next up AFTER bench day instead of immediately prior.
Click to expand...
That's how I originally set my split up but my training week is organized around school/family schedules and equipment access at whatever gym is available to me on those days.

My Mondays have opened back up starting next week so I will be tweaking my split if possible to allow this.
 
Bench
195x3
205x3
225x3
235x3 @ 9

CAT
195x4x3

Partial AMRAP
195X9 @ 9

Mid-Incline DB Press
80x10, 8, 6

Rear Delt Swings
25x3x30

Seated DB OHP
70x15, 12

Tricep extensions & DB curls
 
What brand barefoot shoes off amazon you go with? I’ve been waiting for the bearfoot Ursus to be restocked but it’s been about 8 years and I don’t know if I can hold out any longer.
 
Deadlift
495x3
545x3
585x3 @ 8
645x1 hitched AF, 10lb PR
585x1 paused

Start Pulls, x2 to knee paused + x1 full
495x4 sets

Leg Press
385x11, 10, 10, 8

Today ends this block. I'll deload this coming week and shift to a standard upper/lower 4x/wk split.
 
Yeet! Your comp pull is sumo right? Or was that conventional? Also, are you pulling hook or mixed (or strapped)? My best sumo is only 615, with a hitch & straps back on New Year’s Eve. Still count it
 
Hyde said:
Yeet! Your comp pull is sumo right? Or was that conventional? Also, are you pulling hook or mixed (or strapped)? My best sumo is only 615, with a hitch & straps back on New Year’s Eve. Still count it
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Ya I'll fuckin count it if someone asks me how much I deadlift lol However, it'll be my meet goal. A clean 645-655 done on the platform.


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Sumo w/hook grip. I have the strength for it but I got in this crap awkward position and couldn't get my damn hips through it.

Probably because no one shouted "HIPS!"
 
Sean1332 said:
Ya I'll fuckin count it if someone asks me how much I deadlift lol However, it'll be my meet goal. A clean 645-655 done on the platform.


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Sumo w/hook grip. I have the strength for it but I got in this crap awkward position and couldn't get my damn hips through it.

Probably because no one shouted "HIPS!"
Click to expand...

That’s a great goal! 644-5 is an attempt you can call and I know 650 is; either would be perfect choices game day.

You just need a hype man!
 
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