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Sean's Powerlifting Journey

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!"
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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!
 
All about that starting position bro. Jam your hips in early and youll be in the position to lock it out. I had the same issue when i was getting to the point of maxing out my strength and my gains werent just based entirely on technical improvement. Keep whatever cue helps you with that at the forefront of your mind and if you get it passed the knees it’ll be there clean.
 
jswain34 said:
All about that starting position bro. Jam your hips in early and youll be in the position to lock it out. I had the same issue when i was getting to the point of maxing out my strength and my gains werent just based entirely on technical improvement. Keep whatever cue helps you with that at the forefront of your mind and if you get it passed the knees it’ll be there clean.
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You're absolutely right. I appreciate that insight a lot, man. It's for sure something I need to keep in my head.
 
Diet dumping this week because I don't feel like logging a deload.

Yesterday's 285p 270c 60f

Coffee frosty w/cocoa powder & protein

Beef w/ spinach, mushroom, peppers & french toast

Grilled ginger chicken w/ rice & bok choy

Burger & fries

Protein ice cream
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Boring ass deload. I honestly have no idea the last time I deloaded aside from the week I was out of town on vacation.

Benched 185. Squatted 445. I'll deadlift 455. 2 sets of the usual assistance work. I swam a bit on Tuesday. Restorative sled drag today.

PB Cup Cheesecake
17/17/4 each slice. 3 slices was my lunch. All other meals have relatively stayed the same. Invalid Link Removed
 
285p 280c 62f

Morning:
Protein coffee frosty
Grapefruit

Pre:
Pumpkin cheesecake french toast
Chicken, spinach, mushroom

Post:
Chicken, potato, pepper, onion, cheese

Dinner:
Pizza w/ chicken, turkey pepperoni, spinach, mushroom, pepper
Kiwi

Dessert:
Cinnamon apple brioche french toast "apple pie" w/protein ice cream
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Good lookin eats there bro. Shredded and enjoying food...what a concept.
 
jswain34 said:
Good lookin eats there bro. Shredded and enjoying food...what a concept.
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I'm trying my hardest to accomplish both in a sustainable way lol
Hyde said:
Just takes more effort. If you have the time and energy, cooking isn’t usually rocket science. Plus when you’re hungrier you enjoy the food more anyway.

Looks great @Sean1332!
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Agreed. For me, I think the hardest part is just crunching the numbers and weighing it out, but that's turned into a breeze now. I got tired of making my old assembly line weekly meal prep or piecing things together last minute only to cave and eat like ****. I'll prep all the grilled chicken and veggies ahead of time. The rest is easy to throw together.
 
I usually prep my lunch/dinners for the week but make my breakfast every morning.

Once you find “hacks” to make dishes general fitness people deem unhealthy, dieting gets easier. Which, your meals have showed you figured it out.

I’ve been eating taco bowls this past week and will continue to next week lol

Baked corn tortillas cut to chips
90/10 beef (or leaner, turkey or ground chicken)
FF cheddar
Tomato
Lettuce
Salsa
Regular sour cream because well I used lean meat.
 
I usually prep my lunch/dinners for the week but make my breakfast every morning.

Once you find “hacks” to make dishes general fitness people deem unhealthy, dieting gets easier. Which, your meals have showed you figured it out.

I’ve been eating taco bowls this past week and will continue to next week lol

Baked corn tortillas cut to chips
90/10 beef (or leaner, turkey or ground chicken)
FF cheddar
Tomato
Lettuce
Salsa
Regular sour cream because well I used lean meat.
 
Bench
W1 240x2 @7

CAT Bench
W1 205x5x3

Feet-up Wide Grip Long Pause
W1 185x3x8

Orange Band Tri Ext
Got a quick pump

Barbell Tricep Extension
95x5
75x3x8

BW Supine Row
x4x12

Duffin Upright Row
18x4x20

Today felt great. Bicep tendon recovered throughout the week and I'm able to bench before squatting now.
 
Squat
W1 555x2 @7

CAT Squat
485x5x3

Paused SLDL
435x3x5

Belt Squat
365x10, 10, 9, 8

Lat Pulldown
90/100/110/110x12

Calves
4x15
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Paused Close Grip Incline
195x4x5

Seated DB OHP
70x4x8

Dips
BWx5x10

Cable Rear Delt Fly
20x5x20

Overhead Cable Tricep Extension
12's going up
 
NG Pullups
BWx5x10

Front Squat
315x3x2

Sumo Deadlift
585x2 x RPE lightning bolt
Paused CAT Sets
495x5x3

Machine Rear Lunge
135x3x12

DB Seal Row
70x4x10
 
Sean I realize these are technicalities, but you can’t pause halfway through a lift and it also constitute CAT, and Lightning bolt is not a numerical value to ascribe to RPE 🤣
 
Eh I'm calling it CAT since it was a break off the floor pause. Like a wedge into it and break the floor and hold, then follow through. But, fine, you're right, technically

Okay I'll accept the technicality on no numerical value to "RPE lightning bolt". However, maybe we can design a new RPE scale.

In all reality, it was likely a 7. I was too switched on to be accurately aware of any perceived effort.
 
Sean1332 said:
Eh I'm calling it CAT since it was a break off the floor pause. Like a wedge into it and break the floor and hold, then follow through. But, fine, you're right, technically

Okay I'll accept the technicality on no numerical value to "RPE lightning bolt". However, maybe we can design a new RPE scale.

In all reality, it was likely a 7. I was too switched on to be accurately aware of any perceived effort.
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Powerlifter Perceptions of RPE

10 - Nearly Shat
9.5 - Smelled a fart, but more in the tank
9 - Light weight, baby
8 - “Could have did 5 more”
7 - Lightning Bolt
6 - All day!
5 - Did I leave leave a pair of plates off?
 
Hyde said:
Powerlifter Perceptions of RPE

10 - Nearly Shat
9.5 - Smelled a fart, but more in the tank
9 - Light weight, baby
8 - “Could have did 5 more”
7 - Lightning Bolt
6 - All day!
5 - Did I leave leave a pair of plates off?
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11- damn, I shat myself

Lol
 
Sled drag YTAWLs, facepulls, curls, tricep ext, and crucifix drag

Bench
245x2
210x5x3
Feet-up Wide Long Pause
185x10, 10, 8

Barbell Skulls
100x5
80x3x8

Gymnist Ring Pushups Cluster
x20, 16, 10

Gymnist ring supine row into mechanical dropset

Duffin upright row/Hammer curls with the same
 
Squat
575x2
495x5x3

Paused SLDL
445x3x4

Belt Squat
385x12, 10, 9, 8

Lat Pulldown
100, 110, 120, 130x10

Ab Rollouts
5x10

Gymnist Ring Leg Raises
3x15

Hangs
3x30s

Twas a good day
 
Paused Close Grip Incline
205x3x4, x7

Seated DB OHP
75x4x8

Dips
+25x8
+35x4x8

JM Tricep Extension (see IG link)
A lot

Cable Rear Delts
A lot

Do these
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Vogelpohl Rows. Love em for warmups or pump work. Just depends on which Westside lifter you wanna give credit to I guess lol
 
I really liked the contraction I got with em with bands added to the spud pulley system. Now that I have some space to walk back further that’ll allow me to get a better lat stretch at the top which feels great. Gonna add those in during upper warmup days. Thanks for the reminder.
 
2 minutes of walking lunges
Hip airplanes
Wide grip pullups scattered throughout front squats and sumo warmups

Paused Buffalo Bar Front Squat
142x2x5
232x3
322x3x3 60s rest

Sumo Deadlift
315x3
405x1
495x1
545x1
601x2 @ 8
CAT 501x5x3 (yessss Hyde no pause lol)

Smith Machine Rear Lunge
135x3x12-15

DB Seal Row
70x4x12

DB Curls & Hanging Leg Raises

I intended on 595x2 but I forgot to count the kilo collars I tossed on last minute. Which I'm glad I did. Next week will be 610-615 for 2.
 
Sean1332 said:
2 minutes of walking lunges
Hip airplanes
Wide grip pullups scattered throughout front squats and sumo warmups

Paused Buffalo Bar Front Squat
142x2x5
232x3
322x3x3 60s rest

Sumo Deadlift
315x3
405x1
495x1
545x1
601x2 @ 8
CAT 501x5x3 (yessss Hyde no pause lol)

Smith Machine Rear Lunge
135x3x12-15

DB Seal Row
70x4x12

DB Curls & Hanging Leg Raises

I intended on 595x2 but I forgot to count the kilo collars I tossed on last minute. Which I'm glad I did. Next week will be 610-615 for 2.
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I fuckin love it. I saw the vid of your pulls and got all fired up for my session Monday. Keep killing it.
 
Bench
225x2
235x2
255x2
265x2
275x2
CAT 225x5x3
Wide Long Pause 195x3x8

Barbell Skulls
105x5
95x8, 7, 5

Banded Stiffarm Pulldown s/s w/ BW supine row

Duffin upright row s/s w/ hammer curls

Gymnist ring ab fallouts

Weighted side planks

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Squat
595x2
505x4x3

Paused SLDL
455x4x3

Belt Squat
405x4x7-10

Pulldowns
120, 130, 140, + Drop-set x8s

BW walking lunges

This is a PR double for naked knees and all the numbers here look good but the day itself was off. I've had trouble with foot rooting in the new squat shoes and kicked them off at 505 and put on flats which changed my mechanics up a lot. Cut it high. Grinded. I'll switch back to the old squat shoes and regroup as I deload next week.

Lemme know if anyone wants to but some adidas squat shoes lol
 
What size?

I always had a hard time rooting (even more of a hard time than I do in flats, that is) in the 0.75” olys I have but was always curious if 0.6” would be better.
 
jswain34 said:
What size?

I always had a hard time rooting (even more of a hard time than I do in flats, that is) in the 0.75” olys I have but was always curious if 0.6” would be better.
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10.5

Hit me up on IG if that's your size.

I do like lower heels, and the reason for choosing Adidas, and for the wider toe box. My rooting issue with them is that my toes can't spread and grab correctly. My little toe hangs off the side. In my VS Athletics, its a HUGE toe box. They're good shoes. I'm just flat footed and wide.
 
Sean1332 said:
10.5

Hit me up on IG if that's your size.

I do like lower heels, and the reason for choosing Adidas, and for the wider toe box. My rooting issue with them is that my toes can't spread and grab correctly. My little toe hangs off the side. In my VS Athletics, its a HUGE toe box. They're good shoes. I'm just flat footed and wide.
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I have the same issue with my didas and barely used em. Tiny ass tow box is like a fat guy in a little coat. Very wobbly for me.
 
Close Grip Incline
225x4x3

Seated DB OHP
80x8
75x12, 8
70x8

Dips
+35x4x10
BWx15

Tricep Ext
Cable Rear Delts

Deadlift double tomorrow and then I can deload before the peak.
 
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